I-Lettuce eBomvu – iLolorosso – Ziziphi iiNzuzo?

Isidlo ngasinye sinokufuneka. lettuce Kuyimfuneko kakhulu kwii saladi. Ilethisi egobileyo, ilethisi yomkhenkce, i-lettuce yaseRoma… Kukho iintlobo ezininzi zelettuce, zonke ezisetyenziselwa iinjongo ezahlukeneyo.

Ngoku, ngokuchukumisa kwayo okuncinci, yongeza umbala kwitafile yethu yesidlo sakusasa. ilethisi ebomvu yegqabi into esiyibizayo lolorossoMakhe sithethe ngayo. ilethisi ebomvu (ILactuca sativa), imifuno enamagqabi, eneengcambu eziluhlaza, ijika ibomvu okanye imfusa ukuya kwiingcebiso.

Ndiqinisekile ukuba izisa umoya wasentwasahlobo kuthi kwaye ibhalwe kwiinkumbulo zethu ngomfanekiso wayo, ilethisi ebomvuNawe uyazibuza. Masiqale ukubalisa.

Yintoni iLolorosso?

ebomvu lettuce lolorosso, kuhlobo lweLactuca yosapho iAsteraceae. Ikhula kulo lonke ihlabathi, udidi lwe lettuce olubizwa ngokuba yiloose leaf. 

Ngaphandle kobumnyama obomvu kwimida yamagqabi, ezinye iindawo ziluhlaza. ilethisi ebomvu ukuba isanda, amagqabi aya kuba nabala, akusayi kubakho kutshintsha kombala okanye ukuguquka kombala.

ilethisi ebomvuNgaba unomdla malunga nomxholo wesondlo somgubo?

Ixabiso lesondlo lelettuce ebomvu

ilethisi ebomvu yegqabiNangona umgubo unee<em>kilojoule ezisezantsi, ngumfuno otsalela ingqalelo kumxholo wezondlo zawo. Igram ye85 isityalo se-lettuce ebomvuMakhe sinike umxholo wezondlo we: 

Iikhalori: 11

Iiprotheni: 1 gram

Amafutha: 0,2 grams

Ifayibha: 1 grams

IVithamin K: 149% yexabiso lemihla ngemihla (DV)

I-Vitamin A: i-127% ye-DV

I-Magnesium: i-3% ye-DV

IManganese: 9% yeDV

I-Folate: i-8% ye-DV

Intsimbi: 6% ye-DV

I-Vitamin C: i-5% ye-DV

I-Potassium: i-5% ye-DV

I-Vitamin B6: i-4% ye-DV

I-Thiamine: i-4% ye-DV

I-Riboflavin: i-4% ye-DV 

Kukho umahluko omncinci wezondlo, kodwa ilethisi ebomvu ibukeka njengemifuno eluhlaza njenge-lettuce eluhlaza ngokubanzi.

Umzekelo, ukuba siyithelekisa ne-romaine lettuce, ingaphezulu ivithamin K kunye nentsimbi kodwa iphantsi kweekhalori - i-lettuce yaseRoma inefiber eninzi kunye neevithamini A kunye noC.

Ndiyabulela kulo mxholo wesondlo, ngubani owaziyo ukuba zingaphi iinzuzo ezibalulekileyo ezinazo. ilethisi ebomvuUdumo? Nantsi kwabo bazibuzayo iinzuzo lettuce ebomvu...

Ziziphi iiNzuzo zeLethisi eBomvu iLolorosso?

ilethisi ebomvuAmagqabi ayo amatsha, anika inzuzo, ngumthombo otyebileyo we vitamin K, vitamin C kunye ne folate, kananjalo ngumthombo we vitamin A kunye ne beta carotene. Kwakhona iqulethe iiminerali ezininzi ezifana nentsimbi, i-calcium, i-magnesium kunye ne-potassium, ebaluleke kakhulu kwi-metabolism yomzimba. 

ilethisi ebomvuKuyaziwa ukuba ukutya oku rhoqo kulungile kwezinye izifo.

• Uthambisa umzimba; Kukho into ebaluleke ngaphezu kokusela amanzi ekugcineni umzimba ufumile. ilettuce egobileyo ebomvu Ukutya ukutya okutyebileyo ngamanzi, okufana... Kwakhona kunciphisa indlala ngenxa yesiqulatho samanzi.

• I-antioxidants enamandla; ilethisi ebomvuIqulethe inani elikhulu le-antioxidants elikhusela umzimba kumonakalo weeradicals zamahhala. Ngaphezu koko beta-carotene sisityebi kwi I-Beta carotene iyi-pigment ebalulekileyo ngenxa yokuba inciphisa umngcipheko we-macular degeneration, oko kukuthi, ukulahlekelwa ngumbono onokuthi kwenzeke ekuhambeni kwexesha. ilethisi ebomvuItyebile kwi-anthocyanins, iqela le-antioxidant elinika umbala walo obomvu. anthocyanin Ukutya okutyebileyo ngezondlo nako kunciphisa umngcipheko wesifo sentliziyo, njengoko kuthintela ukudumba kunye ne-cholesterol embi. Umxholo we-Vitamin C nawo uxhasa le nzuzo ebalulekileyo. Ukutya okunevithamin C eninzi kunciphisa umngcipheko wesifo sentliziyo kunye nezinye iintlobo zomhlaza. 

• Ingenelo entliziyweni; ilethisi ebomvu Iqulethe izixa ezilungileyo ze-magnesium kunye ne-potassium. Ke ngoko, ibonelela ngokubetha okunempilo kwentliziyo kunye nokuphumla kweeseli zemisipha entliziyweni. Ukuba kukho ukunqongophala kwezi zimbiwa zimbini, izifo ezininzi ezinxulumene nentliziyo ezifana noxinzelelo lwegazi oluphezulu, ukungaphumeleli kwentliziyo kunye nesifo senhliziyo kwenzeka. 

• Yehlisa uxinzelelo lwegazi; ilethisi ebomvungobuninzi obaneleyo potassiumIyanciphisa umphumo wesodium, iyancipha imithwalo yegazi, ngoko ke iyancipha uxinzelelo lwegazi. 

• Inzuzo yamehlo; ilethisi ebomvuKananjalo inevithamin A eninzi. ivithamin A iphucula umbono. Iphucula umbono wasebusuku ngokunceda amehlo aqhelane notshintsho lokukhanya. Ikwaluncedo ekuthinteleni amehlo omileyo. 

• Impembelelo kumhlaza; ilethisi ebomvuIqulethe izixa ezibalulekileyo zevithamin K, enciphisa umngcipheko wesisu, i-prostate, ikholoni, impumlo kunye nomhlaza womlomo. I-Vitamin K inceda ukuphucula ukusebenza kwesibindi. 

• Impilo yamathambo; ilethisi ebomvuibekwe kwi manganeseKuyimfuneko ekuphuhlisweni okufanelekileyo kunye nokuqhelekileyo kwesakhiwo samathambo. Iminerali esebenzayo kakhulu enceda ukwandisa ubuninzi beeminerali kwithambo lomgogodla. Ingakumbi luncedo kubafazi abasemva kokuya exesheni. 

• isifo semilenze engapheliyo; imilenze engapheliyo syndromeEnye yezona zinto zibangela ukunqongophala kwentsimbi. Ukunyanga isifo, ilethisi ebomvu Kuyimfuneko ukuba utye imifuno enentsimbi, efana rhoqo. 
• ingozi ye-gout; Gut uhlobo olubuhlungu lwesifo samathambo esichaphazela uzwane olukhulu. ilethisi ebomvu Imifuno enovithamin C, efana nevithamin C, inceda ekunciphiseni umngcipheko wegout. 
• iimeko zengqondo; ilethisi ebomvuI-Vitamin B9, efumaneka kwisiqhamo, inceda ekunyangeni ukuphazamiseka kwengqondo kunye neemvakalelo. Ezimbini zezona ngxaki zixhaphakileyo zempilo yengqondo namhlanje ixhala ve ukudakumbainegalelo kunyango lomgubo.

Ngaba i-lettuce ebomvu iyabhitya?

ilettuce egobileyo ebomvuIipropati ezininzi zomgubo zibonisa ukuba kukulahlekelwa ubunzima bokutya okunobubele. Umzekelo, nangona le mifuno iphantsi kakhulu kwiikhalori; ephezulu kwifiber. Oku kukwenza uzive ugcwele ngokukhawuleza kwaye ngoko kunciphisa umdla wakho wokutya.

Isiqulatho sayo samanzi esiphezulu sikwasebenza kakuhle ekubeni kukutya obuthathaka. Ngenxa yokuba ukutya ukutya okunomxholo ophezulu wamanzi, nangona iikhalori eziphantsi, kunceda ukunciphisa umzimba.

kuhle ilethisi ebomvuungayisebenzisa phi?

Indlela yokutya i-lettuce ebomvu?

ilethisi ebomvu yegqabi Kukutya okunencasa kakhulu okuneenzuzo zempilo. Ibonakala inomtsalane emehlweni kwaye ivuyisa inkalakahla ngencasa yayo. ilethisi ebomvuungatya ngolu hlobo;

• Sebenzisa kwii saladi. 
• Sebenzisa xa usenza iisandwich.
• Sebenzisa xa usenza ii-wraps okanye i-burgers.
• Yongeza kwi-smoothies.
• Faka umbala kwipleyiti yakusasa.

kuhle umphumo wecala le-lettuce ebomvu Ikhona i?

Iingozi ze-lettuce ebomvu

Geza i-lettuce kakuhle ngaphambi kokuyidla, kuba imifuno emagqabini enjalo ifafazwe ngobuninzi be-pesticides ukuphepha izinambuzane. I-lettuce ngumthombo wokuchasana nabanye abantu.