He mea pono ka letuse ke ʻai ʻoe i ka sanwika, ka burger, a i ʻole ka salakeke. Manaʻo ka poʻe he nui he mea ia e hoʻohui ai i ka pā a i ʻole e hoʻohui i kahi ʻono iki. Akā ua ʻike anei ʻoe he nui nā waiwai waiwai o kēia lau ʻōmaʻomaʻo maʻalahi no kou olakino? I kēia lā, e kamaʻilio kākou e pili ana i kēia letuse, a i ʻole `(Letuse)`.
E nānā mua kākou, he aha kēia mau ʻano letuse?
Nui nā ʻano letus like ʻole. Ma ke ʻano ʻepekema, ua kapa ʻia kēia mau ʻano a pau ʻo `(Lactuca sativa)`. Eia nō naʻe, hiki ke hoʻokaʻawale ʻia nā ʻano a mākou e ʻike ai a hoʻohana ai ma ka mākeke i kēlā me kēia lā i kekahi mau ʻano nui.
- Letisi poʻo: Ua kapa ʻia kēia ma muli o kona ʻano e like me ke kāpeti liʻiliʻi. No kēia ʻano nā letisi "Iceberg" a me "Butterhead" i kamaʻāina. ʻO kēia ke ʻano i ʻike pinepine ʻia ma nā hale kūʻai nui.
- Letisi lau: ʻAʻohe lau o kēia ʻano letisi i hoʻopili ʻia i kahi kumu e like me ka letisi lau. Hoʻopili ʻia nā lau i kahi kumu e like me kā mākou letisi. Ma waena o kēia mau mea, hiki iā ʻoe ke ʻike i nā ʻano me nā lau ʻōmaʻomaʻo ʻeleʻele a me ka ʻulaʻula.
- Letisi Romaine: He ʻano kaulana loa kēia ma ko mākou ʻāina. Inā ua ʻai mua ʻoe i ka "salakeke Kaisara", ʻo ka mea nui i loko o ia mea ʻo ia ka letisi romaine. He ʻano loloa iki kona lau a he ʻano ʻūlū kona.
- ʻO ka letuse Celtuce: ʻAʻole kēia he ʻano maʻamau loa ma ko mākou ʻāina. He mea kaulana loa ia ma nā ʻāina e like me Kina. ʻO ka mea kūikawā o kēia, ʻaʻole wale nā lau akā ʻo ke kumu nui hoʻi e hiki ke ʻai ʻia.
I ka ʻōlelo maʻalahi, ʻo ka ʻeleʻele o ke kala o ka lau letus, ʻoi aku ka nui o ka waiwai meaʻai. ʻO nā ʻano ʻōmaʻomaʻo māmā e like me ka letus 'Iceberg' ʻaʻole lākou i momona iki.
ʻAe, e nānā kākou i nā pono olakino o kēia mau lau letus.
Ma mua o ka hoʻolilo ʻana i ka meaʻai i ʻono maikaʻi, hoʻohui ka letus i nā meaolaola waiwai he nui i kou kino.
Ikaika a hiki i nā iwi!
Ua ʻike anei ʻoe he meaʻai waiwai ka letus i ka wikamina K ? He meaʻai koʻikoʻi kēia wikamina K no ka mālama ʻana i ko kākou mau iwi i ikaika . Ke loaʻa i ke kino ka lawa o ka wikamina K, hiki ke hoʻemi ʻia ka pilikia o ka haki ʻana o ka iwi, ʻoiai nā mea i hoʻokumu ʻia e nā kūlana e like me ka osteoporosis.
He ala maikaʻi loa e hoʻohui i ka wai i kou kino
Ua ʻike mākou i ke koʻikoʻi o ka noho wai ʻana i ka wā e noho ana i kahi aniau wela e like me ko mākou. E noʻonoʻo wale, ʻoi aku ka nui o ka wai ma mua o 95% o ka lau letus maka.ʻO ia hoʻi, ke ʻai ʻoe i ka letus, loaʻa maoli i kou kino ka nui o ka wai e pono ai. ʻOiaʻiʻo, ʻo ka inu ʻana i ka wai ka mea nui, akā ʻo ka hoʻohui ʻana i nā meaʻai waiwai i ka wai e like me kēia i kou lā hiki ke kōkua i ka mālama ʻana i kou kino i ka wai.
Kōkua i ka mālama ʻana i ka ʻike maikaʻi
He kumu maikaʻi nō hoʻi ka letusi no ka wikamina A. He mea nui ka wikamina A no ke olakino o ko kākou mau maka. ʻO ka mea nui, hiki iā ia ke hōʻemi i ka pilikia o ka cataracts , e kū mai ana i ko kākou ʻelemakule ʻana, pale i ka macular degeneration, kahi maʻi e hōʻino ai i ka ʻike, a kōkua iā kākou e hiamoe maikaʻi.
Ua ʻike ʻia kekahi mau noiʻi e hiki i ka ʻāpana mai kekahi mau ʻano letuse ke hoʻoulu i ka hiamoe, ʻo ia hoʻi ke kōkua iā ʻoe e loaʻa ka hiamoe maikaʻi i ka pō. Eia naʻe, aia nō kēia i ke kahua noiʻi. No laila, ʻaʻole maopopo inā e loaʻa ka hopena like ma ka ʻai mau ʻana i ka letuse.
E hoʻohālikelike kākou i nā waiwai meaʻai o nā lau letus
E like me kā mākou i kūkākūkā ai ma mua, ʻokoʻa ka waiwai o ka meaʻai o kēlā me kēia ʻano letuse. Hiki iā ʻoe ke loaʻa kahi manaʻo maikaʻi o kēia mai ka papa ma lalo nei. ʻO kēia mau waiwai nā nui i loko o hoʻokahi kīʻaha letuse (i ʻokiʻoki ʻia).
| ʻĀpana meaʻai | ʻO ka hau hau | ʻO Butterhead | Lau ʻUlaʻula | Romaine |
|---|---|---|---|---|
| Nā Kalori | 10 | 7 | 4 | 8 |
| Pūmua | 1 gram | 1 gram | 0 grams | 1 gram |
| Nā kalapona | 2 grams | 1 gram | 1 gram | 2 grams |
| ʻO ke olonā | 1 gram | 1 gram | 0 grams | 1 gram |
| Wikamina A (koi o kēlā me kēia lā) | 7% | 36% | 42% | 82% |
Ke nānā nei i kēia papa, hiki iā ʻoe ke ʻike i ke kiʻekiʻe o ka wikamina A i loko o ka letus romaine. Loaʻa i nā ʻano ʻē aʻe ka waiwai nui o ka meaʻai.
Nā mea e makaʻala ai i ka wā e ʻai ai i ka lettuce
ʻO ka letuse kahi meaʻai e hiki i ka hapa nui o ka poʻe ke ʻai me ka ʻole o nā pilikia, ʻaʻole ia e hoʻoulu i nā maʻi allergies, a haʻahaʻa hoʻi i nā calorie, no laila ʻo ka ʻai nui ʻana iā ia ʻaʻole ia e hoʻoulu i kahi pilikia nui.
Eia nō naʻe, aia kekahi mea nui e pono ai kākou e makaʻala: ʻo ka maʻemaʻe.
I kēia mau lā iho nei, ua loaʻa nā hōʻike e pili ana i ka letuse, ʻoiai ka letuse romaine, i haumia ʻia me nā bacteria ʻino e like me E. coli ma nā ʻāina like ʻole a puni ka honua. Hiki paha kēia ma muli o ka wai haumia mai nā mahi holoholona e komo ana i nā mea kanu letuse.
No laila, ʻaʻole loa ʻoe e ʻai i ka letisi me ka holoi ʻole ʻana . ʻO ka mea maikaʻi loa e hana ai, ʻo ia ka holoi ʻana i nā lau pākahi ma lalo o ka wai e kahe ana. E hoʻolilo i kēia i mea maʻamau. Inā ʻike ʻoe i nā hōʻailona e like me ka ʻeha o ka ʻōpū, ka maʻi diarrhea, a i ʻole ka luaʻi ʻana ma hope o ka ʻai ʻana i kahi mea e like me ka salakeke, e hoʻōki koke i ka ʻai ʻana.E ʻike i kāu kauka.
Nā ala hana noʻeau e hoʻohui i ka letus i kāu mau meaʻai
Ma waho aʻe o ka hana ʻana i ka salakeke, nui nā ala ʻono e hoʻohui ai i ka letus i kāu mau meaʻai.
- No nā ʻōwili a me nā sanwika: ʻO kēia ke ʻano hana maʻamau. Hoʻohui ia i kahi ʻūlū.
- No nā burgers: ʻO ke kau ʻana i kahi lau letus ma waena o nā bun ʻelua e ʻono ai e like me kona ʻano.
- No nā ʻōwili puna: Hoʻohana pinepine ʻia nā lau lettuce no nā ʻōwili puna i ʻai maka ʻia.
- Ma kahi o ka berena: Hoʻohana kekahi poʻe i kahi lau letus nui a paʻa ma kahi o ka berena a hoʻopiha iā ia me ka hui ʻana o ka ʻiʻo a i ʻole nā mea kanu, e hana ana ia e like me kahi ʻōwili. He ala maikaʻi loa kēia e hōʻemi ai i nā kalapona.
- No nā Smoothies: ʻAe, e kahaha paha ʻoe, akā e like me ka spinach, hiki ke hoʻohui ʻia ka letus i kahi smoothie hua e hoʻonui i kona waiwai meaʻai.
No laila, i ka manawa aʻe e ʻike ai ʻoe i ka letuse, mai manaʻo he lau wale nō ia. He meaʻai ʻono a momona hoʻi ia e hoʻohui i ka waiwai nui i kou olakino.
Leka Lawe-Home
- ʻOi aku ka letusi ma mua o kahi mea hoʻohui nani i ka pāʻina; he meaʻai momona ia i ka wikamina K (no nā iwi), ka wikamina A (no nā maka), a me ka wai.
- ʻO ka maʻamau, ʻoi aku ka momona o nā ʻano letus ʻōmaʻomaʻo ʻeleʻele (e like me ka letus romaine) ma mua o nā ʻano kala māmā (e like me ka iceberg).
- ʻOiai aia ma mua o 95% ka wai i loko o ka letus, kōkua ia i ka mālama ʻana i kou kino i ka wai.
- E hoʻomanaʻo e holoi pono i nā lau letus ma lalo o ka wai e kahe ana ma mua o ka ʻai ʻana. He mea nui kēia e pale aku ai i nā maʻi bacteria.
- Mai kaupalena iā ʻoe iho i nā salakeke a me nā sanwika, akā e loaʻa i nā pono o ka letus ma ka hoʻohui ʻana i nā ʻano meaʻai like ʻole, e like me nā wraps a me nā smoothies.
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