Izinzuzo zikaLethisi, Izingozi, Inani Lokudla Okunempilo kanye namaKhalori

ulethisi (Lactuca sativa) isitshalo saminyaka yonke esaqala ukutshalwa abaseGibhithe. Le mifino eluhlaza enamahlamvu iwumthombo omuhle kakhulu wezakhi ezibalulekile kanye nama-antioxidants. Ivame ukusetshenziswa kumasaladi namasemishi.

ulethisiIwumthombo ocebile wamavithamini K no-A futhi inezinzuzo eziningi zezempilo ezihlaba umxhwele. Kuyasiza ukulawula ukuvuvukala, ukunciphisa isisindo somzimba, ukukhuthaza impilo yobuchopho nokunciphisa ingozi yesifo senhliziyo nemithambo yegazi. 

amaqabunga ulethisi Ivuza uketshezi olufana nobisi lapho isikiwe. Ngakho-ke, lisuselwa kwelesiLatini elithi Lactuca, okusho ubisi. Le mifino enamahlamvu aluhlaza enothile futhi enomsoco ingeyomndeni wakwa-Asteraceae. 

Yini uLethisi?

ulethisiIsitshalo saminyaka yonke somndeni wedaisy. Ivame ukutshalwa njengemifino enamaqabunga. 

ulethisi, iklabishi Nakuba kungase kubonakale kuningi, umehluko phakathi kwalokhu kokubili okuqukethwe kwamanzi. Iklabishi inamanzi amancane futhi ulethisinzima ukwedlula. ulethisi Kuyimifino eshwabene.

Lesi sitshalo satshalwa okokuqala eGibhithe lasendulo ukuze kukhishwe amafutha embewu yaso. Kunobufakazi bokuthi yavela cishe ngo-2680 BC.

Lesi sitshalo siphinde sivele emibhalweni ehlukahlukene yenkathi ephakathi kusukela ngo-1098 kuya ku-1179 futhi sibizwa ngokuqondile njengekhambi lokwelapha. ulethisiWahamba esuka eYurophu eya eMelika noChristopher Columbus ngasekupheleni kwekhulu le-15. Izincwadi ezanyatheliswa phakathi nekhulu le-18 nasekuqaleni kwele-19 zisatholakala nanamuhla. izinhlobo ze-ulethisiikhuluma nge.

Izinhlobonhlobo ze-Lettuce

i-lettuce ye-butterhead

lolu hlobo ulethisiItshalwa kakhulu eYurophu.

I-lettuce yeCeltic

Izimpande ze-ulethisi, i-asparagus ulethisi, isilimo esidliwayo esinamagatsha anamanzi, ulethisi waseShayina Waziwa ngamagama ahlukene njengathi Inamaqabunga amade, amancane anephunga elimnandi.

Ulethisi

enekhanda eliqinile neliminyene futhi elifana neklabishi ikhanda elihlanzekile futhi kubizwe izinhlobonhlobo ze-ulethisikuyinto Ngenxa yokuqukethwe kwawo okuphezulu kwamanzi ulethisi weqhwa Futhi ebizwa. 

khulula ulethisi

Inamaqabunga amnandi futhi athambile.

I-lettuce ye-Romaine

Inamaqabunga aqinile nekhanda elide. Okunomsoco kakhulu futhi ethandwa kakhulu uhlobo lwe-ulethisiroll. 

ulethisi wewundlu

Inamaqabunga amade amnyama amise okwesipuni kanye nephunga elimnandi.

Yiziphi Izinzuzo Zolethisi?

ulethisiIcebile ikakhulukazi kuma-antioxidants afana ne-vitamin C, amavithamini A no-K, nezinye izakhi ezifana ne-potassium. Le mifino eluhlaza isiza ukulwa nezifo ezinjengokuvuvukala, isifo sikashukela, nomdlavuza. 

Izinzuzo Ulethisi

ilwa nokuvuvukala

ulethisiAmanye amaprotheni akufulawa, njenge-lipoxygenase, asiza ukulawula ukuvuvukala. Ngokocwaningo, le mifino eluhlaza enamahlamvu isetshenziswe emithini yesintu ukuze ikhulule ukuvuvukala kanye ne-osteodynia (ubuhlungu emathanjeni).

ulethisiAmavithamini A, E, no-K emafutheni omnqumo angasiza ekunciphiseni ukuvuvukala. Eminye imifino ecebile ngovithamini K ihlanganisa i-kale, i-broccoli, isipinashi ne-kale. Lapho i-ulethisi imnyama, i-antioxidant eningi equkethe futhi ilwa kangcono nokuvuvukala.

Ingabe ulethisi ukwenza ube mncane?

Ulethisi wokunciphisa umzimbaKuyimifino esiza noma, isizathu esikhulu salokhu ukuthi i-calories ephansi. ingxenye eyodwa ulethisi Iqukethe ama-calories angu-5 kuphela. 

okungamanzi angama-95%. okuqukethwe kwe-fiber ku-ulethisi nayo iphezulu. I-fiber isiza ukukugcina ugcwele futhi inomthelela ekwehleni kwesisindo. ulethisiAmafutha kafulawa nawo aphansi kakhulu. 

Ithuthukisa impilo yobuchopho

Izimo ezimbi kakhulu zokulimala kobuchopho ziholela ekufeni kwamaseli e-neuronal kanye nezifo ezibucayi zobuchopho njenge-Alzheimer's. Izingcaphuno ze-lettuceilawule lokhu kufa kweseli ye-neuronal ngenxa yendima yayo ku-GSD noma ukuncishwa kwe-glucose/serum, ngokusho kwezifundo eziningi.

ulethisi Iphinde inothe ngama-nitrate. Le nhlanganisela iguqulwa ibe yi-nitric oxide emzimbeni, i-molecule yamaselula esekela umsebenzi we-endothelial.

Ukuncipha komsebenzi we-endothelial kunomthelela ekwehleni komqondo kanye nezinye iziyaluyalu zezinzwa ezihlobene nokuguga. ukudla ulethisiangayinciphisa.

Kuwusizo empilweni yenhliziyo

ulethisii-homocysteine i-methionineIwumthombo omuhle we-folate, uvithamini B oguqulayo I-homocysteine ​​​​engaguquki ingalimaza imithambo yegazi futhi iholele ekwakhekeni kwama-plaque, ngaleyo ndlela ilimaze inhliziyo.

ulethisi Futhi iwumthombo ocebile kavithamini C, onciphisa ukuqina kwemithambo futhi esiza ekwelapheni izifo zenhliziyo nemithambo yegazi. Ngokuqinisa imithambo, kungavimbela ukuhlaselwa yinhliziyo. 

ulethisi Iqukethe ne-potassium, eyehlisa umfutho wegazi futhi ivimbele isifo senhliziyo. ukudla ulethisiIngakhuphula i-HDL (i-cholesterol enhle) futhi yehlise namazinga e-LDL.

Isiza ukulwa nomdlavuza

Ukusetshenziswa kwe-lettuceiye yanciphisa ingozi yomdlavuza wesisu, ikakhulukazi ezingxenyeni zaseJapane lapho imifino idliwa njalo.

ulethisi Imifino engenasitashi. Umbiko weWorld Cancer Research Fund ukhombisa ukuthi imifino engenasitashi ingavikela ezinhlotsheni eziningi zomdlavuza, okuhlanganisa umlomo, umphimbo, umminzo kanye nesisu. 

Yehlisa ingozi yesifo sikashukela

Izifundo, ulethisi Kuye kwaboniswa ukuthi imifino efana nemifino inganciphisa ingozi yesifo sikashukela sohlobo 2. Lokhu ulethisiLokhu kungase kubangelwe inkomba ye-glycemic ephansi kafulawa (umphumela ukudla okuthile okuba nawo emazingeni kashukela egazini).

Le mifino eluhlaza enamahlamvu futhi iqukethe i-lactuca xanthin, i-carotenoid elwa nesifo sikashukela eyehlisa amazinga kashukela egazini futhi ingaba yindlela yokwelapha isifo sikashukela.

Kuwusizo empilweni yamehlo

ulethisiIqukethe i-zeaxanthin, i-antioxidant enenzuzo empilweni yamehlo. I-Zeaxanthin ukuwohloka kwe-macular okuhlobene neminyakaiyakuvimba. ulethisi Imifino emnyama efana nalokhu iqukethe kokubili i-lutein ne-zeaxanthin. Lokhu kusiza ukuthuthukisa impilo yamehlo.

Kuyazuzisa ukugaya

i-fiber ku-ulethisi Isekela ukugaya futhi iqede nezinye izifo ezinjengokuqunjelwa kanye nokuqunjelwa. Kungadambisa nobuhlungu besisu. 

ulethisiUfulawa waziwa ngokusiza isisu sicubungule izinhlobo ezahlukene zokudla. Kungasiza futhi ukwelapha ezinye izinkinga ezifana nokungagayeki kahle kokudla.

Ingasiza ekwelapheni ukuqwasha

ulethisiI-Lacusarium, okuwuju olutholakala kuju, ithulisa isimiso sezinzwa futhi ikhulise ukulala. Kusebusuku uma unenkinga yokulala ebusuku ulethisi Ungadla. 

ulethisi Futhi iqukethe enye into ebizwa ngokuthi i-lactucin, eyenza ukulala nokuphumula. Le mifino yayisetshenziselwa ukukhulula ukuqwasha ngisho nangenkathi ephakathi.

Kuwusizo empilweni yamathambo

Amavithamini K, A no-C i-collagen Kubalulekile ekukhiqizeni (isinyathelo sokuqala ekwakhiweni kwamathambo). ulethisiiqukethe inala yazo zontathu. I-Vitamin K isiza ukwakha uqwanga kanye nezicubu ezixhumeneyo.

I-Vitamin A ikhuthaza ukuthuthukiswa kwamangqamuzana amathambo amasha, okungaholela e-osteoporosis kanye nengozi eyengeziwe yokuphuka. I-Vitamin C ilwa nokuncipha kwamathambo, enye yezinto ezibangela ukuguga.

I-vitamin K enganele ingabangela i-osteopenia (ukuncipha kwamathambo) kanye nengozi eyengeziwe yokuphuka. 

Kuqinisa amasosha omzimba

ulethisiUkuba khona kwamavithamini A no-C kuyindlela enhle yokuqinisa amasosha omzimba.

Izinzuzo ulethisi ngesikhathi sokukhulelwa

ulethisi Iqukethe i-folate. Lesi sakhi singanciphisa amathuba okuba nokukhubazeka kokuzalwa. ulethisiI-fiber ekuyo ivimbela ukuqunjelwa, inkinga abesifazane abakhulelwe abavame ukubhekana nayo. Ingilazi ulethisi Iqukethe cishe ama-microgram angu-64 we-folate.

Ithuthukisa amandla emisipha kanye ne-metabolism

ulethisiku i-potassium ingakhuphula amandla emisipha. Nokho, alukho ucwaningo olusekela lokhu. ulethisiiqukethe ama-nitrate, aziwa ngokukhulisa amandla okuzivocavoca. Lokhu kungasiza amandla emisipha kanye ne-metabolism.

Izinzuzo ulethisi isikhumba nezinwele

ulethisiku vitamin A ingakhuphula ukuguqulwa kwamaseli esikhumba. I-vitamin C equkethe ivikela isikhumba emisebeni ye-UV. Iphinde ibambezele izimpawu zokuguga. ulethisiI-fiber ekuyo ithuthukisa impilo yesikhumba ngokuhlanza umzimba.

ubufakazi obungajwayelekile, ulethisiIthi i-vitamin K ekuyo ingaqinisa izinwele. Izinwele ijusi le-ulethisi Ukugeza kungasiza kulokhu.

ilwa ne-anemia

ulethisiiqukethe amanani amancane e-folate. Ukuntuleka kwe-folate kungaholela kwezinye izinhlobo ze-anemia. I-Folate isiza futhi ukulwa ne-megaloblastic anemia, olunye uhlobo lwe-anemia lapho amangqamuzana egazi emakhulu kakhulu futhi engathuthukisiwe. I-Romaine Lettuce, Ukushoda kwe-Vitamin B12 Kuyasiza futhi ekwelapheni i-anemia.

Moisturize umzimba

ulethisi Inamanzi angama-95%. Ukudla imifino kugcina umzimba uhlanzekile.

Ivimbela ukukhathazeka

ulethisiEnye yezinzuzo ezibaluleke kakhulu zikafulawa ukuthi kusiza ukunciphisa amazinga okukhathazeka. ulethisiIzici ze-anxiolytic zikafulawa zingadambisa imizwa. Ngisho ukucindezeleka ve ukukhathazeka Inemiphumela emihle ekwelapheni izinkinga eziningi ezihlobene 

I-Lettuce Nutrition kanye ne-Vitamin Value

Ingilazi ulethisi (36 amagremu) iqukethe 5 kilojoule kanye 10 amagremu sodium. Ayinayo i-cholesterol nanoma yimaphi amafutha. Ezinye izakhamzimba ezibalulekile zihlanganisa:

5 amagremu wefayibha (2% yenani lansuku zonke)

5 micrograms kavithamini K (78% yenani lansuku zonke)

2665 IU kavithamini A (53% yenani lansuku zonke)

5 milligrams kavithamini C (11% yenani lansuku zonke)

I-7 micrograms ye-folate (3% yenani lansuku zonke)

3 milligrams yensimbi (2% yenani lansuku zonke)

I-1 milligram manganese (5% yenani lansuku zonke)

Indlela yokukhetha nokugcina ulethisi?

- ulethisi omusha i-crunchy njengoba inomsoco ulethisi Qaphela ukuthatha.

– Amaqabunga acwebile, athambile futhi anombala ogqamile.

- Imifino eluhlaza emnyama iyimithombo emihle kakhulu kavithamini C, i-folate, i-beta carotene, i-iron, i-calcium, ne-fiber yokudla. amaqabunga amnyama ulethisi zama ukuyithola.

ulethisi Imifino ethambile futhi ibaluleke kakhulu ukuyigcina kahle ukuze ulondoloze ubusha bayo. Ngoba kuthanda ukubola isitoreji ulethisi Kungumsebenzi onzima impela. Ngaphezu kwalokho, imifino ayihlali isikhathi eside. 

- ulethisi Indlela engcono kakhulu yokuyigcina ukuyigcina ingageziwe esitsheni esingangeni moya noma esikhwameni sepulasitiki bese uyigcina engxenyeni yemifino yesiqandisi.

- ulethisiSusa izithelo ezikhiqiza igesi ye-ethylene; lezi izithelo ezifana nama-apula, ubhanana noma amapheya. Ngokwandisa amabala ansundu emaqabunga futhi abangele ukuwohloka, ulethisiBasheshisa ukuwohloka kofulawa.

- ulethisiIngxenye enzima kakhulu yokugcina u-u ukugcina izinga lomswakamo. Umswakama omningi, ngenxa ye-condensation amaqabunga e-lettuce okubangela ukuthi iwohloke ngokushesha. Umswakama owengeziwe uphinde ubangele ukukhiqizwa kwegesi ye-ethylene eyengeziwe, esheshisa ukubola nokuwohloka. Kodwa-ke, umswakama othile uyadingeka ukuze kuqinisekiswe ukuthi amaqabunga ahlala emisha futhi angawomi. ulethisiingasongwa ngethawula lephepha elimanzi kancane. Lokhu kuvumela ukuthi imunce amanzi amaningi ngaphandle kokumisa amaqabunga. 

Izingozi Zokudla Ulethisi Kakhulu

I-Vitamin K eyengeziwe

Kwedlulele vitamin Kkungabangela izinkinga kubantu abaphuza imithi yokunciphisa igazi njenge-warfarin. Ukudla ulethisi kakhuluinganciphisa ukusebenza kwe-warfarin. Ngakho-ke, uma uthatha imithi yokunciphisa igazi, ulethisi Khuluma nodokotela wakho ngaphambi kokudla.

Izinkinga Ngesikhathi Sokukhulelwa Nokuncelisa

ulethisi Iphephile ngamanani ajwayelekile. Kodwa-ke, alukho ulwazi mayelana nokusetshenziswa ngokweqile ngesikhathi sokukhulelwa kanye ne-lactation. Ngakho-ke, gwema ukudla ngokweqile.

Ayrıca, ukudla ulethisi ngokweqile Kungaholela ezinkingeni zempilo ezifana nalezi:

– Ukuphazamiseka kwesisu

- Isicanucanu

– ukungagayeki kokudla

- Ukungezwani komzimba ngenxa yenani eliphezulu lezibulala-zinambuzane

Ngenxa yalokho;

ulethisiInephrofayili yezokudla okuhle kakhulu. Izuzisa impilo ngezindlela ezahlukene, kusukela ekulweni nezifo ezivuvukalayo kuya ekuthuthukiseni impilo yesikhumba nezinwele. Nokho, ukusetshenziswa ngokweqile kwalesi mifino eluhlaza kungaba nokusabela okungekuhle.