Lettuce yɛ ade a ɛsɛ sɛ wunya bere a woredi sandwich, burger, anaa salad no. Nnipa pii susuw sɛ ɛyɛ biribi a wɔde bɛka aduan no ho anaasɛ wɔde bɛka aduan no dɛ kakra kɛkɛ. Nanso so wunim sɛ nhaban momono a ɛnyɛ den yi wɔ nneɛma pii a ɛsom bo ma w’akwahosan? Ɛnnɛ, momma yɛnka saa lettuce yi ho asɛm, anaa `(Lettuce)`.
Momma yenni kan nhwɛ, dɛn ne saa lettuce ahorow yi?
Lettuce ahorow pii wɔ hɔ. Nyansahu mu no, wonim saa ahorow yi nyinaa sɛ `(Lactuca sativa)`. Nanso, yebetumi akyekyɛ ahorow a yehu na yɛde di dwuma wɔ gua so da biara da no mu akuw atitiriw pii.
- Ti lettuce: Wɔtoo eyi din saa efisɛ ne nsusuwii te sɛ kabege ketewaa bi. ``Iceberg'' ne ``Butterhead'' lettuces a wonim no yiye no yɛ saa su yi dea. Eyi ne ɔkwan a wɔtaa hu wɔ aguadidan akɛse mu.
- Leaf lettuce: Saa lettuce yi nni nhaban a ɛbata dua bi ho te sɛ ahaban lettuce. Nhaban no abata dua bi ho te sɛ yɛn lettuce no. Eyinom mu no, wubetumi ahu ahorow a nhaban yɛ ahabammono tuntum ne kɔkɔɔ nso.
- Romaine lettuce: Eyi nso yɛ nea agye din yiye wɔ yɛn man yi mu. Sɛ woadi ``Caesar salad'' pɛn a, ade titiriw a ɛwɔ mu ne romaine lettuce yi. Ne nhaban yɛ tenten kakra na ɛyɛ mmerɛw.
- Celtuce lettuce: Eyi nyɛ nea abu so kɛse wɔ yɛn man yi mu. Ɛyɛ nea nkurɔfo ani gye ho kɛse wɔ aman te sɛ China mu. Ade titiriw a ɛwɔ eyi mu ne sɛ ɛnyɛ nhaban no nko na wotumi di na mmom dua kɛse no nso.
Sɛ yɛbɛka no tiawa a, dodow a lettuce ahaban kɔla yɛ tuntum no, dodow no ara na ɛwɔ aduannuru pii. Ahorow a ɛyɛ ahabammono a ɛyɛ hare te sɛ `Iceberg` lettuce no nni aduannuru kakraa bi.
Okay, afei ma yɛnhwɛ akwahosan mu mfaso a ɛwɔ saa lettuce nhaban yi so.
Ɛnyɛ sɛ lettuce bɛma aduan ayɛ dɛ kɛkɛ, na ɛde aduannuru a ɛsom bo pii ka wo nipadua ho.
Ahoɔden a ɛkɔ nnompe mu!
So wunim sɛ lettuce yɛ aduan a vitamin K pii wom ? Saa vitamin K yi yɛ aduannuru a ɛho hia na ama yɛn nnompe ayɛ den . Sɛ nipadua no nya vitamin K a ɛdɔɔso a, asiane a ɛwɔ hɔ sɛ nnompe bebubu, titiriw nea tebea horow te sɛ nnompe mu yare de ba no so betumi atew.
Ɔkwan pa a wobɛfa so de nsu aka wo nipadua ho
Yenim sɛnea ɛho hia sɛ yɛkɔ so nya nsu bere a yɛte baabi a ɛhɔ yɛ hyew te sɛ yɛn de no. Susuw ho hwɛ, lettuce ahaban a wɔannoa no boro nsu 95%.. Ɛno kyerɛ sɛ sɛ wudi lettuce a, wo nipadua no fi awosu mu nya nsu dodow a ehia. Nokwarem no, nsu a wobɛnom ne ade titiriw, nanso sɛ wode nnuan a nsu wom te sɛ eyinom ka wo da no ho a, ebetumi aboa ma wo nipadua no anya nsu pii.
Ɛboa ma wohu ade yiye
Lettuce nso yɛ vitamin A fibea pa Vitamin A ho hia ma yɛn aniwa akwahosan . Titiriw no, ebetumi atew asiane a ɛwɔ hɔ sɛ yebenya atiridiinini , a ɛba bere a yɛrenyin no so, asiw aniwa a ɛyɛ mmerɛw, tebea a ɛma yehu ade yiye no ano, na aboa yɛn ma yɛada yiye.
Nhwehwɛmu bi ada no adi sɛ nea wonya fi lettuce ahorow pii mu no betumi ama woada yiye, a ɛkyerɛ sɛ ɛboa ma woda yiye. Nanso, eyi da so ara wɔ nhwehwɛmu fã no mu. Enti, wonnya nhuu sɛ ebia lettuce a wobedi daa no benya nkɛntɛnso koro no ara anaa.
Momma yɛmfa aduannuru a ɛwɔ lettuce nhaban mu no ntoto ho
Sɛnea yɛadi kan aka ho asɛm no, ɛsono aduannuru a ɛwɔ lettuce ahorow biara mu. Wubetumi anya eyi ho adwene pa afi pon a ɛwɔ ase ha no so. Saa gyinapɛn ahorow yi yɛ dodow a ɛwɔ lettuce kuruwa biako (a wɔatwitwa) mu.
| Nnuannuru afã | Nsukyenee Bepɔw | Butterhead a ɔyɛ ɔkraman | Ahaban Kɔkɔɔ | Romaine na ɔkyerɛwee |
|---|---|---|---|---|
| Calories a ɛwɔ nipadua no mu | 10. Nsɛm a wɔka kyerɛ | 7. | 4. 4. | 8. 8. |
| Protein a ɛwɔ nipadua no mu | 1 gram | 1 gram | 0 grams na ɛyɛ | 1 gram |
| Carbohydrates a ɛwɔ nipadua no mu | gram 2 na ɛyɛ | 1 gram | 1 gram | gram 2 na ɛyɛ |
| Fiber a ɛyɛ den | 1 gram | 1 gram | 0 grams na ɛyɛ | 1 gram |
| Vitamin A (nea wohia da biara da) . | 7% . | 36% na ɛwɔ hɔ. | 42% na ɛwɔ hɔ. | 82% na ɛwɔ hɔ. |
Sɛ wohwɛ pon yi so a, wubetumi ahu sɛnea vitamin A dɔɔso wɔ romaine lettuce mu. Ahorow afoforo nso wɔ aduannuru a ɛho hia kɛse.
Nneɛma a ɛsɛ sɛ wohwɛ yiye wɔ ho bere a woredi lettuce no
Mpɛn pii no, lettuce yɛ aduan a nnipa dodow no ara tumi di a ɔhaw biara nni ho, ɛmma obi nnya akisikuru, na ahoɔdennuru a ɛwom nso sua, enti sɛ wodi pii a, ɛremma ɔhaw kɛse biara mma.
Nanso, ade biako wɔ hɔ a ɛho hia paa a ɛsɛ sɛ yɛma yɛn ani gye ho ampa: ahotew.
Nnansa yi, wɔabɔ amanneɛ sɛ mmoawa a wopira te sɛ E. coli ayɛ lettuce, titiriw romaine lettuce, wɔ aman ahorow so wɔ wiase nyinaa. Eyi betumi afi nsu a efĩ wom a efi mmoa mfuw mu a ɛkɔ lettuce nnɔbae mu.
Enti, ɛnsɛ sɛ wudi lettuce da a wohohoro no yiye . Ade a eye sen biara ne sɛ wobɛhohoro nhaban no mmiako mmiako wɔ nsu a ɛsen ase. Ma eyi nyɛ wo su. Sɛ wuhu sɛnkyerɛnne ahorow te sɛ yafunu a ɛyɛ wo yaw, akisikuru, anaa ɔfe bere a woadi biribi te sɛ salad akyi a, gyae di ntɛm ara.Hwɛ wo duruyɛfo.
Akwan a wɔfa so yɛ adebɔ a wobɛfa so de lettuce ahyɛ w’aduan mu
Sɛ salad a wobɛyɛ da nkyɛn a, akwan a ɛyɛ dɛ pii wɔ hɔ a wobɛfa so de lettuce aka w’aduan ho.
- Wɔ wraps ne sandwiches ho: Eyi ne ɔkwan a wɔtaa fa so. Ɛde crunch ka ho.
- Wɔ burger ho: Sɛ wode lettuce ahaban bi si bun abien no ntam a, ɛma ɛyɛ dɛ sɛnea ɛte no.
- Wɔ spring rolls ho: Wɔtaa de lettuce nhaban yɛ spring rolls a wodi no raw.
- Sɛ́ anka wɔde abodoo bedi dwuma: Nnipa binom de lettuce ahaban kɛse a ɛyɛ den di dwuma sen paanoo na wɔde nam anaa nhabannuru a wɔde afrafra hyɛ mu, ma ɛyɛ te sɛ nea wɔde kyekyere nneɛma ho. Eyi yɛ ɔkwan pa a wobɛfa so atew carbohydrates so.
- Wɔ Smoothie ho: Yiw, ebia ɛbɛyɛ wo nwonwa, nanso te sɛ spinach no, wobetumi de lettuce aka nnuaba smoothie ho na ama aduannuru a ɛwom no ayɛ kɛse.
Enti, bere foforo a wubehu lettuce no, nsusuw sɛ ɛyɛ ahaban foforo bi kɛkɛ. Ɛyɛ aduan a ɛyɛ dɛ na ahoɔden wom a ɛde mfaso kɛse ka w’akwahosan ho.
Nkrasɛm a Wɔde Kɔ Fie
- Lettuce nyɛ ade a ɛyɛ fɛ a wɔde ka aduan ho ara kwa; ɛyɛ aduan a ahoɔden wom a vitamin K (ma nnompe), vitamin A (ma aniwa), ne nsu pii wom.
- Mpɛn pii no, lettuce ahorow a ɛyɛ ahabammono tuntum (e.g. romaine lettuce) wɔ aduannuru pii sen ahorow a ne kɔla yɛ hare (e.g. iceberg).
- Esiane sɛ nsu bɛboro 95% na ɛwɔ lettuce mu nti, ɛboa ma wo nipadua no nya nsu.
- Kae sɛ wobɛhohoro lettuce nhaban yiye wɔ nsu a ɛreworo so ase ansa na woadi. Eyi ho hia na ama wɔabɔ wɔn ho ban afi mmoawa a wɔde nyarewa ba ho.
- Mma wo ho nnyɛ salad ne sandwich nkutoo, na mmom nya mfaso a ɛwɔ lettuce so denam nea wode bɛka nnuan ahorow te sɛ wraps ne smoothies ho no so.
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