Lettuce Benefits, Kukuvadza, Nutritional Value uye Calories

retisi (Lactuca sativa) chirimwa chegore negore chakatanga kurimwa nevaEgipita. Uyu muriwo weshizha wakasvibira ndiwo wakanakisa sosi yezvinovaka muviri zvakakosha uye antioxidants. Inowanzoshandiswa mumasaladhi uye sandwiches.

retisiIyo yakapfuma sosi yevhitamini K uye A uye ine akawanda anokatyamadza mabhenefiti ehutano. Inobatsira kudzora kuzvimba, kuderedza uremu hwemuviri, kukurudzira hutano hwehuropi uye kuderedza njodzi yechirwere chemoyo. 

lettuce mashizha Inobuda mvura yakaita semukaka kana ichichekwa. Naizvozvo, rinobva kuLatin Lactuca, zvinoreva mukaka. Muriwo wemashizha akasvibira uyu une phyto, unovaka muviri ndewemhuri yedaisy Asteraceae. 

Chii chinonzi Lettuce?

retisiIcho chirimwa chegore negore chemhuri yedaisy. Kazhinji inorimwa semuriwo wemashizha. 

retisi, kabichi Kunyange zvazvo zvingaita sezvizhinji, musiyano uri pakati pezviviri ndewemvura. Kabheji rine mvura shoma uye lettucezvakaoma kupfuura. retisi Muriwo wakaoma.

Chirimwa ichi chakatanga kurimwa muEgypt yekare kuti ibvise oiri kubva kumbeu dzayo. Pane humbowo hwekuti yakaonekwa makore akapoteredza 2680 BC.

Chirimwa ichi zvakare chinowanikwa mune dzakasiyana siyana zvinyorwa zvepakati kubva 1098 kusvika 1179 uye zvinonyanya kunzi mushonga wemishonga. retisiAkafamba kubva kuEurope kuenda kuAmerica naChristopher Columbus mukupera kwezana ramakore rechi 15. Mabhuku akabudiswa pakati pezana remakore rechi18 nekutanga kwezana remakore rechi19 achiri kuwanikwa nhasi. lettuce marudzianotaura pamusoro.

Lettuce Varieties

butterhead lettuce

rudzi urwu lettuceInorimwa zvakanyanya muEurope.

Celtic lettuce

Root lettuce, asparagus lettuce, celery lettuce, Chinese lettuce Inozivikanwa nemazita akasiyana sekuti Iine mashizha marefu, matete ane kunhuhwirira kwakasimba.

Lettuce

kuva nemusoro wakaoma uye wakaoma uye wakafanana nekabichi crisp head inonziwo lettuce zvakasiyana-siyanandizvo Nekuda kwehuwandu hwayo hwemvura iceberg lettuce Zvakare kunzi. 

looseleaf lettuce

Iine mashizha anonaka uye akapfava.

Romaine lettuce

Ine mashizha akasimba uye musoro wakareba. Iyo inovaka muviri uye inonyanya kufarirwa lettuce typeroll. 

lettuce yegwayana

Iine mashizha akareba akaita sechipunu uye inonaka.

Ndezvipi Zvakanakira Lettuce?

retisiIyo inonyanya kupfuma mune antioxidants yakadai sevhitamini C, mavhitaminzi A uye K, uye zvimwe zvinovaka muviri zvakaita se potassium. Muriwo weshizha wegirinhi uyu unobatsira kurwisa zvirwere zvakaita sezvimba, chirwere cheshuga, negomarara. 

Zvakanakira Lettuce

inorwisa kuzvimba

retisiMamwe mapuroteni ari muupfu, senge lipoxygenase, anobatsira kudzora kuzvimba. Maererano nekutsvakurudza, iyi yemiriwo yemashizha yakasvibirira yakashandiswa mumishonga yevanhu kubvisa kuzvimba uye osteodynia (marwadzo mumapfupa).

retisiMavhitamini A, E, uye K mumafuta omuorivhi anogona kubatsira kuderedza kuzvimba. Mimwe miriwo yakapfuma muvhitamini K inosanganisira kale, broccoli, sipinashi uye kare. Iyo yakasviba lettuce, iyo yakawanda antioxidants iyo ine uye zviri nani kurwisa kuzvimba.

Lettuce inoita kuti unzwe mutete?

Lettuce slimmingImuriwo unobatsira chero, chikonzero chikuru cheizvi ndechekuti yakaderera mumakori. chikamu chimwe chete lettuce Iine macalorie mashanu chete. 

inova 95% mvura fiber zviri mukati me lettuce zvakare yakakwirira. Fiber inobatsira kuti ugare wakaguta uye inobatsira mukurasikirwa. retisiMafuta ehupfu zvakare akaderera zvakanyanya. 

Inosimudzira hutano hwehuropi

Zviitiko zvakanyanyisa zvekukuvadzwa kwehuropi zvinotungamira kufa kwemasero europi uye hosha dzakakomba dzehuropi dzakadai seAlzheimer's. Lettuce extractsyakadzora iyi neuronal cell kufa nekuda kwebasa rayo muGSD kana glucose / serum kunyimwa, maererano nezvidzidzo zvakawanda.

retisi Yakapfumawo mu nitrate. Mushonga uyu unoshandurwa kuita nitric oxide mumuviri, cellular signing molecule inotsigira endothelial function.

Kuderera kwe endothelial basa kunobatsira mukuderera kwekuziva uye zvimwe zvirwere zvetsinga zvine chekuita nekuchembera. kudya lettuceinogona kunonoka.

Inobatsira kune hutano hwemoyo

retisi, homocysteine methionineIyo yakanaka sosi ye folate, B vhitamini inoshandura Homocysteine ​​​​isina kutendeuka inogona kukuvadza tsinga dzeropa uye kutungamirira kune plaque buildup, nokudaro kukuvadza mwoyo.

retisi Iyo zvakare yakawanda sosi yevhitamini C, iyo inoderedza kuomarara kwe arterial uye inobatsira mukurapa kwezvirwere zvemoyo. Nekusimbisa tsinga, inogona kudzivirira kurwisa kwemoyo. 

retisi Iinewo potassium, iyo inoderedza BP uye inodzivirira chirwere chemwoyo. kudya lettuceInogona kuwedzera HDL (yakanaka cholesterol) uye kuderedza mazinga eLDL.

Inobatsira kurwisa cancer

Lettuce kushandiswayakaderedza njodzi yegomarara remudumbu, kunyanya munzvimbo dzeJapan uko muriwo unogara uchidyiwa.

retisi Muriwo usina sitachi. Chirevo chakabva kuWorld Cancer Research Fund chinoratidza kuti muriwo usina sitachi unogona kudzivirira marudzi akati wandei egomarara, kusanganisira remuromo, repahuro, regurokuro uye nemudumbu. 

Inoderedza njodzi yechirwere cheshuga

Zvidzidzo, lettuce Zvave zvichiratidzwa kuti girinhi semagidhi inogona kuderedza njodzi yerudzi rwe 2 chirwere cheshuga. Izvi lettuceIzvi zvinogona kuverengerwa nehupfu hwakaderera glycemic index (mabatiro ane chimwe chikafu pane yako shuga yeropa).

Muriwo weshizha wegirinhi uyu unewo lactuca xanthin, anti-diabetic carotenoid inodzika mazinga eshuga uye inogona kuve mushonga wechirwere cheshuga.

Inobatsira kune hutano hwemaziso

retisiIine zeaxanthin, antioxidant inobatsira kune hutano hwemaziso. Zeaxanthin kuderera kwemacular degenerationzvinodzivirira. retisi Miti yakasviba yakadai seyiyi ine zvose lutein uye zeaxanthin. Izvi zvinobatsira kusimudzira hutano hwemaziso.

Inobatsira pakugaya

fiber mu lettuce Inotsigira kugaya uye kubvisa zvimwe zvirwere zvekugaya zvakadai sekuvhara uye kuputika. Inogonawo kubvisa marwadzo emudumbu. 

retisiFlour inozivikanwa kubatsira mudumbu kugadzirisa marudzi akasiyana echikafu. Inogonawo kubatsira kubata mamwe matambudziko akaita sekusadya.

Inogona kubatsira kurapa kushaya hope

retisiLacusarium, inova chinhu chinowanikwa muuchi, inonyaradza hurongwa hwetsinga uye inowedzera kurara. Husiku kana uchinetseka kurara husiku lettuce Unogona kudya. 

retisi Iinewo chimwe chinhu chinonzi lactucin, chinokonzera kurara uye kuzorora. Muriwo uyu waishandiswa kubvisa kushaya hope kunyangwe munguva dzepakati.

Inobatsira kune hutano hwemapfupa

Vitamine K, A uye C collagen Izvo zvakakosha mukugadzirwa (danho rekutanga mukuumbwa kwemapfupa). retisiine zvakawanda zvezvose zviri zvitatu. Vitamin K inobatsira kuvaka cartilage uye connective tissues.

Vitamin A inokurudzira kuvandudzwa kwemasero matsva emapfupa, izvo zvinogona kutungamirira kune osteoporosis uye kuwedzera kwengozi yekuputsika. Vitamin C inorwisa kupera kwemapfupa, chimwe chezvikonzero zvekukwegura.

Kusakwana kwevhitamini K kunogona kukonzera osteopenia (kuderedzwa kwebhonzo) uye kuwedzera kwengozi yekuputsika. 

Inosimbisa kudzivirirwa

retisiKuvapo kwevhitamini A uye C isarudzo yakanaka yekusimbisa kusadzivirirwa.

Zvakanakira lettuce panguva yekuzvitakura

retisi Iine folate. Ichi chikafu chinogona kuderedza njodzi yekuremara pakuzvarwa. retisiIyo fiber iri mairi inodzivirira kuvimbiswa, dambudziko rinowanzosangana nevakadzi vane pamuviri. Girazi lettuce Iine inenge 64 micrograms ye folate.

Inovandudza simba remhasuru uye metabolism

retisimu potasium inogona kuwedzera simba remhasuru. Zvisinei, hapana tsvakurudzo yekutsigira izvi. retisiine nitrate, iyo inozivikanwa kuwedzera kurovedza muviri. Izvi zvinogona kubatsira simba remhasuru uye metabolism.

Zvakanakira lettuce paganda uye bvudzi

retisimu vhitamini A inogona kuwedzera ganda masero. Vitamin C yainayo inodzivirira ganda kubva mumwaranzi yeUV. Zvinononotsawo zviratidzo zvekuchembera. retisiIyo fiber iri mairi inovandudza hutano hweganda nekuchenesa muviri.

anecdotal evidence, lettuceInotaura kuti vitamini K mairi inogona kusimbisa bvudzi. Bvudzi lettuce muto Kugeza kunogona kubatsira neizvi.

kurwisa anemia

retisiine zvishoma zvefolate. Kushaikwa kwefolate kunogona kutungamirira kune mamwe marudzi eanemia. Folate inobatsirawo kurwisa megaloblastic anemia, imwe mhando yeanemia umo masero eropa akakurisa uye asina kuvandudzwa. Romaine Lettuce, Vitamin B12 kushomeka Inobatsirawo mukurapa anemia.

Inonyorovesa muviri

retisi Iine 95% yehuwandu hwemvura. Kudya muriwo kunoita kuti muviri ugare wakazara mvura.

Inodzivirira kufunganya

retisiImwe yemabhenefiti akakosha ehupfu ndeyekuti inobatsira kuderedza kusagadzikana kwemazinga. retisiIyo anxiolytic properties yeupfu inogona kudzikamisa tsinga. Kunyange kusuruvara ve kufunganya Iine migumisiro yakanaka mukurapa kwezvinetso zvakawanda zvine chokuita nazvo 

Lettuce Nutrition uye Vitamin Value

Girazi lettuce (36 gramu) ine 5 makorikori uye 10 magiramu e sodium. Iyo haina cholesterol kana chero mafuta. Zvimwe zvakakosha zvekudya zvinosanganisira:

5 gramu ye fiber (2% yezuva nezuva kukosha)

5 micrograms yevhitamini K (78% yezuva nezuva kukosha)

2665 IU yevhitamini A (53% yekukosha kwezuva nezuva)

5 milligrams yevhitamini C (11% yezuva nezuva kukosha)

7 micrograms ye folate (3% yezuva nezuva kukosha)

3 milligrams esimbi (2% yezuva nezuva kukosha)

1 milligram manganese (5% yezuva nezuva kukosha)

Nzira yekusarudza uye kuchengeta Lettuce?

- fresh lettuce yakagwinya sezvo ichiwedzera kudya kunovaka muviri lettuce Ngwarira kutora.

- Mashizha akajeka, akapfava uye ane ruvara rwakajeka.

- Miriwo yakasvibira yakasviba ndiyo yakanakisa masosi evhitamini C, folate, beta carotene, iron, calcium, uye chikafu fiber. mashizha ane rima lettuce edza kuzviwana.

retisi Muriwo wakapfava uye zvakakosha kuti uuchengete nemazvo kuchengetedza kutsva kwawo. Nokuti rinowanzoora kuchengetwa kwe lettuce Iri ibasa rakaoma. Uyezve, magreens haagari kwenguva refu. 

- lettuce Nzira yakanakisisa yekuichengeta ndeyokuichengeta isina kugezwa mumudziyo usina mhepo kana bhegi repurasitiki woichengeta muchikamu chemuriwo chefiriji.

- retisiu Chengeta kure nemichero inogadzira ethylene gasi; iyi michero yakaita semaapuro, mabhanana kana mapeya. Nekuwedzera mavara ebrown pamashizha uye kukonzera kuora, lettuceVanowedzera kuparara kweupfu.

- retisiChikamu chakanyanya kuoma chekuchengetedza u kuchengetedza humidity level. Kunyanya kunyorova, nekuda kwekugwinya lettuce mashizha zvichiita kuti ipere nekukurumidza. Hunyoro huzhinji hunokonzeresa kugadzirwa kwakawanda kwegasi reethylene, iro rinomhanyisa kuora uye kuparara. Nekudaro, humwe hunyoro hunodiwa kuve nechokwadi kuti mashizha anogara ari matsva uye kwete kuoma. retisiinogona kuputirwa nemucheka wepepa wakanyorova zvishoma. Izvi zvinobvumira kutora mvura yakawandisa pasina kuomesa mashizha. 

Kukuvadza Kwekudya Lettuce Yakawandisa

Kuwedzera Vitamin K

pfurikidza vitamini Kinogona kukonzera matambudziko muvanhu vanotora mishonga inoderedza ropa sewarfarin. Kudya lettuce yakawandisainogona kuderedza kushanda kwewarfarin. Saka, kana uri kutora mishonga inoderedza ropa, lettuce Taura nachiremba wako usati wadya.

Matambudziko Panguva Yepamuviri Nekuyamwisa

retisi Yakachengeteka muhuwandu hwemazuva ose. Zvisinei, hapana ruzivo pamusoro pekushandisa zvakanyanya panguva yekuzvitakura uye lactation. Naizvozvo, dzivisa kunyanyodyisa.

Zvakare, kudya lettuce yakawandisa zvinogona kutungamirira kumatambudziko ehutano akadai se:

– Chirwere chemudumbu

- Nausea

– indigestion

– Allergic reactions nekuda kwekuwanda kwemishonga yezvipembenene

Semagumo;

retisiIine hutano hwakanaka hwekudya. Inobatsira hutano nenzira dzakasiyana, kubva pakurwisa zvirwere zvinoputika kusvika pakuvandudza hutano hweganda uye bvudzi. Zvisinei, kunyanya kudyiwa kwemuriwo wegirinhi uyu kunogona kuve nemhedzisiro yakaipa.