Izibonelelo zeLettuce, iiNgozi, Ixabiso leSondlo kunye neeCalories

lettuce (Lactuca sativa) sisityalo sonyaka esaqala ukulinywa ngamaJiphutha. Lo mifuno unamagqabi aluhlaza ngumthombo obalaseleyo wezondlo ezibalulekileyo kunye ne-antioxidants. Idla ngokusetyenziswa kwiisaladi kunye neesandwich.

lettuceIngumthombo otyebileyo weevithamini K kunye no-A kwaye ineenzuzo ezininzi zempilo ezichukumisayo. Inceda ukulawula ukuvuvukala, ukunciphisa ubunzima bomzimba, ukuphucula impilo yengqondo kunye nokunciphisa ingozi yesifo senhliziyo. 

amagqabi lettuce Ivuza ulwelo olufana nobisi xa isikiwe. Ngoko ke, lithatyathwe kwigama lesiLatini elithi Lactuca, elithetha ubisi. Lo mifuno unamagqabi aluhlaza otyebileyo nonesondlo ngowentsapho yakwa Asteraceae daisy. 

Yintoni iLettuce?

lettucesisityalo sonyaka sosapho lwedaisy. Idla ngokukhuliswa njengemifuno enamagqabi. 

lettuce, ikhaphetshu Nangona kubonakala ngathi, umahluko phakathi kwezi zibini ngumxholo wamanzi. Ikhaphetshu inamanzi amancinci kwaye ilethasiKunzima kuno. lettuce Ngumifuno otyumkileyo.

Esi sityalo saqala ukulinywa eYiputa yamandulo ukuze kufunwe ioli kwimbewu yayo. Kukho ubungqina bokuba yavela malunga ne-2680 BC.

Esi sityalo sikwavela kwimibhalo eyahlukeneyo yamaxesha aphakathi ukusuka kwi-1098 ukuya kwi-1179 kwaye kubhekiselwa kuyo ngokukodwa njengeyeza lonyango. lettuceWahamba esuka eYurophu esiya eMelika noChristopher Columbus ngasekupheleni kwenkulungwane ye-15. Iincwadi ezapapashwa phakathi kwinkulungwane ye-18 nasekuqaleni kweye-19 zisafumaneka nanamhlanje. iintlobo lettuceUthetha ngayo.

Iintlobo zeLettuce

butterhead lettuce

olu hlobo ilethasi, ilinywa kakhulu eYurophu.

I-lettuce ye-celtuce

I-lettuce yeengcambu, i-asparagus lettuce, i-celery lettuce, i-lettuce yaseTshayina Yaziwa ngamagama ahlukeneyo afana nala. Inamagqabi amade, amancinci kwaye awomeleleyo anevumba elimnandi.

Ilethasi

Inentloko exineneyo kwaye ifana nekhaphetshu. intloko ekrwada ikwabizwa iintlobo ze lettuceyi. Ngenxa yobuninzi bamanzi iceberg lettuce Kwakhona kuthiwa. 

khulula ilethasi

Inamagqabi amnandi kwaye athambileyo.

ilethasa yamaroma

Inamagqabi omelele kunye nentloko ende. Eyona nto isondlo kwaye idume kakhulu uhlobo lettuceroll. 

lettuce yegusha

Inamagqabi amade amnyama amile okwecephe kunye nencasa ehlabayo.

Ziziphi iingenelo ze lettuce?

lettuceItyebile kwi-antioxidants, ngakumbi i-vitamin C, iivithamini A kunye ne-K, kunye nezinye izondlo ezifana ne-potassium. Lo mifuno unamagqabi aluhlaza unceda ukulwa nokudumba, izifo ezifana nesifo seswekile kunye nomhlaza. 

Iinzuzo zeLettuce

ulwa nokudumba

lettuceEzinye iiprotheyini kumgubo, ezifana ne-lipoxygenase, zinceda ukulawula ukudumba. Ngokutsho kophando, le mifuno eluhlaza emagqabini isetyenziswe kumayeza esintu ukukhulula ukuvuvukala kunye ne-osteodynia (intlungu emathanjeni).

lettuceIivithamini A, E kunye ne-K kwiindongomane zinokunceda ukunciphisa ukuvuvukala. Eminye imifuno etyebileyo kwivithamin K iquka ikale, ibroccoli, isipinatshi kunye nekale. Ubumnyama be-lettuce, i-antioxidants eninzi iqulethe kwaye ilwa ngcono nokuvutha.

Ngaba i-lettuce ikwenza ukuba ulahlekelwe isisindo?

lettuce ukunciphisaYimifuno enceda impilo, esona sizathu sikhulu salokhu kukuba iphantsi kweekhalori. inkonzo enye ilethasi Iqulethe kuphela iikhalori ezi-5. 

engama-95% amanzi umxholo wefiber we lettuce nayo iphezulu. Ifayibha inegalelo ekulahlekeni kobunzima ngokunceda ukuba uhlale ugcwele. lettuceAmafutha omgubo nawo aphantsi kakhulu. 

Ikhuthaza impilo yengqondo

Iimeko ezigqithisileyo zomonakalo wobuchopho zikhokelela ekufeni kweeseli ze-neuronal kunye nezifo ezinzulu zengqondo ezifana ne-Alzheimer's. izicatshulwa lettuce, ngokutsho kwezifundo ezininzi, zilawule oku kufa kweseli ye-neuronal ngenxa yendima yayo kwi-GSD okanye kwi-glucose / serum deprivation.

lettuce Ikwatyebile kwinitrate. Le ngqungquthela iguqulwa ibe yi-nitric oxide emzimbeni, i-molecule ye-cell signaling exhasa umsebenzi we-endothelial.

Ukuncipha komsebenzi we-endothelial kunegalelo ekunciphiseni kwengqondo kunye nezinye iziphazamiso ze-neurological ezinxulumene nokuguga. ukutya lettuce, inokucothisa oku.

Iluncedo kwimpilo yentliziyo

lettuceihomocysteine imethionineNgumthombo olungileyo wefolate, ivithamin B eguqula ukutya kube yiprotheyini. I-homocysteine ​​​​engaguqukiyo inokonakalisa imithambo yegazi kwaye ikhokelele kwi-plaque buildup, ngaloo ndlela yonakalise intliziyo.

lettuce Ikwangumthombo ocebileyo we-vitamin C, enciphisa ukuqina kwe-arterial kwaye inceda kunyango lwezifo zentliziyo. Ngokuqinisa imithambo, inokuthintela ukuhlaselwa yintliziyo. 

lettuce Ikwane potassium, ethoba uxinzelelo lwegazi kwaye inqande isifo sentliziyo. ukutya lettuceInokunyusa i-HDL (i-cholesterol enhle) kunye nokunciphisa amanqanaba e-LDL.

Inceda ukulwa umhlaza

Ukusetyenziswa kwelethisiibonakaliswe ukunciphisa umngcipheko womhlaza wesisu, ngakumbi kwezinye iindawo zaseJapan apho imifuno isetyenziswa rhoqo.

lettuce Ngumfuno ongenasitatshi. Ingxelo evela kwiWorld Cancer Research Fund ibonisa ukuba imifuno engenasitatshi inokukhusela kwiintlobo ezininzi zomhlaza, eziquka umlomo, umqala, ummizo kunye nesisu. 

Yehlisa umngcipheko wesifo seswekile

Izifundo, ilethasi Uphononongo lubonise ukuba imifuno enjengoko inokunciphisa umngcipheko wohlobo lwe-2 yeswekile. Oku ilethasiOku kunokubalelwa kwisalathiso se-glycemic esisezantsi (isiphumo sokutya okuthile kumanqanaba eswekile yegazi).

Le mifuno inamagqabi aluhlaza ikwaqulathe lactuca xanthin, i-anti-diabetic carotenoid eyehlisa amanqanaba eswekile yegazi kwaye inokuba lunyango olunokubakho kwisifo seswekile.

Iluncedo kwimpilo yamehlo

lettuceIqulethe i-zeaxanthin, i-antioxidant enenzuzo kwimpilo yamehlo. Zeaxanthin ukuwohloka kwe-macular ezinxulumene neminyakaIyathintela. lettuce Imifuno emnyama iqulethe zombini i-lutein kunye ne-zeaxanthin. Ezi zinceda ukuphucula impilo yamehlo.

Iluncedo ekutyeni

ifayibha kwi lettuce Ixhasa ukwetyisa kwaye iphelisa ezinye iziphazamiso zokwetyisa ezifana nokuqhinwa kunye nokudumba. Isenokuphelisa iintlungu zesisu. 

lettuceUmgubo waziwa ngokunceda inkqubo yesisu kwiintlobo ezahlukeneyo zokutya. Isenokunceda nokunyanga ezinye iingxaki ezifana nokungagayeki.

Inganceda ukunyanga ukuphuthelwa

lettuceI-Lacusarium, into efumaneka kwi-sage, ithobisa inkqubo ye-nervous kwaye iphucula ukulala. Ebusuku ukuba unenkathazo yokulala ebusuku ilethasi Ungatya. 

lettuce Ikwanayo nenye into ebizwa ngokuba yilactucin, eyenza umntu alale kwaye aphumle. Le mifuno yayisetyenziselwa ukuphelisa ukuphuthelwa nakwixesha eliphakathi.

Iluncedo kwimpilo yamathambo

Iivithamini K, A kunye noC icollagen Kubalulekile kwimveliso yamathambo (inyathelo lokuqala ekubunjweni kwamathambo). lettuceiqulathe zontathu ngobuninzi. I-Vitamin K inceda ukwakha i-cartilage kunye nezicubu ezidibeneyo.

I-Vitamin A ikhuthaza ukuphuhliswa kweeseli zamathambo amatsha, ezinokukhokelela kwi-osteoporosis kunye nomngcipheko okhulayo wokuphuka. I-Vitamin C ilwa nokuchithwa kwamathambo, enye yezinto ezibangela ukuguga.

Ukungonelanga kwe-vitamin K kunokubangela i-osteopenia (ukuncipha kwamathambo) kunye nomngcipheko okhulayo wokuphuka. 

Yomeleza ukhuseleko

lettuceUbukho bevithamini A kunye no-C lukhetho olulungileyo lokomeleza i-immunity.

Iinzuzo ze-lettuce ngexesha lokukhulelwa

lettuce Iqulethe i-folate. Esi sondlo sinokunciphisa umngcipheko wokuzalwa uneziphene. lettuceIfiber ekuyo ithintela ukuqhinwa, ingxaki abadla ngokujamelana nayo abafazi abakhulelweyo. Iglasi ilethasi Iqulethe malunga ne-64 micrograms ye-folate.

Ukuphucula amandla emisipha kunye ne-metabolism

lettuceon potassium inokunyusa amandla emisipha. Nangona kunjalo, akukho phando lokuxhasa oku. lettuceIqulethe ii-nitrate, ezaziwa ngokunyusa umthamo wokuzilolonga. Ezi zinokunceda amandla emisipha kunye nemetabolism.

Iinzuzo ze-lettuce kwisikhumba kunye neenwele

lettuceon ivithamin A Inokunyusa ukuguqulwa kweeseli zesikhumba. Ivithamin C ekuyo ikhusela ulusu kwimitha yeUV. Ikwalibazisa iimpawu zokuguga. lettuceIfiber ekuyo icoca umzimba kwaye iphucule impilo yolusu.

ubungqina obungeyonyani, ilethasiIthi i-vitamin K kwi-vitamin K inokomeleza iinwele. Iinwele juice lettuce Ukuhlamba ngempahla kunganceda kule nto.

Ulwa ne-anemia

lettuceIqulethe ixabiso elincinci le-folate. Ukunqongophala kwe-folate kunokukhokelela kwezinye iintlobo ze-anemia. I-Folate ikwanceda ukulwa ne-megaloblastic anemia, olunye uhlobo lwe-anemia apho iiseli zegazi zikhulu kakhulu kwaye zingaphuhliswanga. ilethasa yamaroma, Ukunqongophala kwe-Vitamin B12 Kwakhona kunceda ukunyanga i-anemia.

Ithambisa umzimba

lettuce Inomthamo wamanzi angama-95%. Ukutya imifuno kugcina umzimba umanzi.

Ithintela ixhala

lettuceEnye yeenzuzo ezibalulekileyo zomgubo kukuba inceda ukunciphisa amanqanaba okuxhalaba. lettuceIimpawu ze-anxiolytic zomgubo zinokuzola imithambo-luvo. Nditsho ukudakumba ve ixhala Inemiphumo emihle kunyango lweengxaki ezininzi ezinxulumene nomhlaza wolusu. 

Isondlo kunye nexabiso leVithamin yeLettuce

Iglasi ilethasi (36 grams) iqukethe iikhalori ezi-5 kunye ne-10 grams yesodium. Ayinayo i-cholesterol okanye nayiphi na inqatha. Ezinye izondlo ezibalulekileyo ziquka:

I-5 grams yefiber (2% yexabiso lemihla ngemihla)

5 micrograms vitamin K (78% ixabiso lemihla ngemihla)

2665 IU vitamin A (53% DV)

I-5 milligrams ye-vitamin C (i-11% yexabiso lemihla ngemihla)

I-7 micrograms folate (i-3% yexabiso lemihla ngemihla)

3 milligrams iron (2% yexabiso lemihla ngemihla)

1 milligram manganese (5% ixabiso lemihla ngemihla)

Indlela yokukhetha kunye nokugcina iLettuce?

- lettuce entsha ishwabene kuba inezondlo ilethasi Qaphela ukuba uthathe.

– Amagqabi kufuneka abe crispy, athambe kwaye abe nombala oqaqambileyo.

- Imifuno eluhlaza emnyama yimithombo emihle kakhulu ye-vitamin C, i-folate, i-beta carotene, isinyithi, i-calcium, kunye ne-fiber yokutya. amagqabi amnyama ilethasi zama ukuyifumana.

lettuce Yimifuno eethe-ethe kwaye ukugcinwa ngokufanelekileyo kubalulekile ukugcina ubutsha. Kuba ithanda ukubola ukugcina iletisi Ngumsebenzi onzima kakhulu lo. Ngaphezu koko, imifuno ayihlali ixesha elide. 

- ilethasi Eyona ndlela ilungileyo yokuyigcina kukuyigcina ingahlanjwanga kwisingxobo esingangeni moya okanye kwingxowa yeplastiki uze uyigcine kwicandelo lemifuno efrijini.

- lettuceGcina kude kwiziqhamo ezivelisa igesi ethylene; Ezi ziziqhamo ezifana nama-apile, iibhanana okanye amapere. Ngokwandisa amabala amdaka emagqabini kwaye abangele ukuwohloka, ilethasiBakhawulezisa ukuwohloka komgubo.

- lettuceEyona nto inzima yokugcina ukutya kukugcina umgangatho wokufuma. Ukufuma okuninzi ngenxa yokujiya amagqabi lettuce Iyafuthanisela kwaye ibangela ukuba yonakele ngokukhawuleza. Ukufuma okuninzi kukwakhokelela ekuvelisweni kwegesi ye-ethylene, ekhawulezisa ukubola kunye nokonakala. Nangona kunjalo, umswakama othile uyimfuneko ukuqinisekisa ukuba amagqabi ahlala esitsha kwaye awomi. lettuce, inokubhijelwa ngetawuli yephepha efumileyo kancinane. Oku kuvumela amagqabi ukuba afunxe amanzi amaninzi ngaphandle kokuwomisa. 

Ubungozi bokutya iLettuce kakhulu

Ubuninzi beVithamin K

Gqithisileyo ivithamin KInokubangela iingxaki kubantu abathatha amayeza okunciphisa igazi njenge-warfarin. ukutya i-lettuce kakhuluinokunciphisa ukusebenza kwe-warfarin. Ke ngoko, ukuba uthatha iyeza lokunciphisa igazi, ilethasi Thetha nogqirha wakho ngaphambi kokuba udle.

Iingxaki Ngexa Lokukhulelwa Nokuncancisa

lettuce Ikhuselekile kwiimali eziqhelekileyo. Nangona kunjalo, akukho lwazi malunga nokusetyenziswa ngokugqithisileyo ngexesha lokukhulelwa kunye nokuncelisa. Ngoko ke, kuphephe ukutya kakhulu.

Kwakhona, ukutya i-lettuce ngokugqithisileyo Inokubangela iingxaki zempilo ezifana nezi:

– Ukuphazamiseka kwesisu

- Isicaphucaphu

– ukungagayeki

– Ukwalana nokwalana ngenxa yezixa eziphezulu zezibulali-zinambuzane

Ngenxa yoko;

lettuceIneprofayile yezondlo ebalaseleyo. Inceda impilo ngeendlela ezahlukeneyo, ukusuka ekulweni izifo ezivuthayo ekuphuculeni impilo yesikhumba kunye neenwele. Nangona kunjalo, ukusetyenziswa ngokugqithisileyo kwesi mifuno eluhlaza kunokuba nemiphumo emibi.