Lettuce na tin we yu fɔ it we yu it sanwij, bɔga, ɔ salad. Bɔku pipul dɛn kin tink se na jɔs sɔntin fɔ ad to di it ɔ fɔ ad smɔl flawa. Bɔt yu no se dis simpul grɔn we gɛt lif gɛt bɔku valyu tin dɛn fɔ yu wɛlbɔdi? Tide, mek wi tok abaut dis lettuce, or `(Lettuce)`.
Lɛ wi si fɔs, wetin na dɛn kayn lɛtis ya?
Bɔku difrɛn kayn lɛtis dɛn de. pan sayɛns, dεn kכl dεm כl dεn kayn dεm ya `(Lactuca sativa)`. Bɔt di kayn dɛn we wi de si ɛn yuz na di makit ɛvride, wi kin sheb am to sɔm men kategori dɛn.
- Head lettuce: Dɛn gi dis nem so bikɔs i shep lɛk smɔl kabij. Di famili ``Iceberg'' ɛn ``Butterhead'' lɛtis na dis kayn. Dis na di kayn we we pipul dɛn kin si mɔ na supamakit.
- Lif lɛtis: Dis kayn lɛtis nɔ gɛt lif we tay pan wan stem lɛk lif lɛtis. Di lif dɛn kin tay pan wan stem lɛk wi lɛtis. Pan dɛn wan ya, yu kin si bak difrɛn kayn dɛn we gɛt dak grɛn ɛn rɛd lif dɛn.
- Romaine lettuce: Dis na wan we bak we pipul dɛn lɛk fɔ it na wi kɔntri. If yu don eva it ``Caesar salad'', di men tin we de insay am na dis romaine lettuce. I lif dɛn lɔng smɔl ɛn dɛn gɛt kranch tɛkstɔr.
- Celtuce lettuce: Dis nɔto wan kayn we we kɔmɔn pasmak na wi kɔntri. I rili pɔpul na kɔntri dɛn lɛk Chaina. Di spɛshal tin bɔt dis na dat nɔto di lif dɛn nɔmɔ dɛn kin it bɔt dɛn kin it di big stem bak.
Fɔ tɔk am simpul wan, di mɔ we lɛtis lif in kɔlɔ dak, na di mɔ i gɛt bɔku tin fɔ it. Layt grɛn vayriet dɛm lɛk `Iceberg` lɛtis nɔ gɛt bɛtɛ tin fɔ it.
Okay, naw lɛ wi si wetin na di wɛlbɔdi bɛnifit dɛn we dɛn lɛtis lif ya gɛt.
Nɔto jɔs fɔ mek it te, lɛtis de ad bɔku valyu tin dɛn to yu bɔdi.
Strɔng to di bon dɛn!
Yu no se lɛtis na it we gɛt bɔku vaytamɛn K ? Dis vaytamɛn K na impɔtant tin fɔ mek wi bon dɛn strɔng . We di bɔdi gɛt inof vaytamɛn K, di risk fɔ mek di bon brok, mɔ di wan dɛn we kin kam bikɔs ɔf tin dɛn lɛk ɔstioporosis kin ridyus.
Wan fayn we fɔ ad wata to yu bɔdi
Wi no aw i impɔtant fɔ gɛt wata we wi de liv na say we wam lɛk wi yon. Jɔs tink se, wan raw lɛtis lif pas 95% wata.. Dat min se we yu it lɛtis, yu bɔdi kin gɛt di wata we i nid bay insɛf. Na tru se fɔ drink wata na di men tin, bɔt if yu ad it dɛn lɛk dɛn tin ya we gɛt wata to yu de, dat kin ɛp bak fɔ mek yu bɔdi gɛt wata.
I de ɛp fɔ mek yu kɔntinyu fɔ si fayn fayn wan
Lɛtis na gud tin bak fɔ gɛt vaytamɛn A. Vitamin A impɔtant fɔ mek wi yay gɛt wɛlbɔdi . Mɔtalman, i kin ridyus di risk fɔ gɛt katarakt , we kin apin as wi de ol, fɔ mek wi nɔ gɛt makyula dijenereshɔn, we na wan sik we kin mek wi nɔ ebul fɔ si fayn, ɛn ɛp wi fɔ slip fayn.
Sɔm risach dɔn sho se di tin we dɛn kin pul frɔm bɔku kayn lɛtis kin mek yu slip fayn, we min se i kin ɛp yu fɔ slip fayn na nɛt. Bɔt dis stil de na di risach stej. So, i nɔ klia yet if if pɔsin it lɛtis ɔltɛm, i go gɛt di sem tin.
Lɛ wi kɔmpia di nyutrishɔn valyu dɛn we lɛtis lif gɛt
As wi bin dɔn tɔk, di it we ɛni kayn lɛtis gɛt difrɛn. Yu kin gɛt gud aidia bɔt dis frɔm di tebul we de dɔŋ ya. Dɛn valyu ya na di amɔnt dɛn we de insay wan kɔp lɛtis (we dɛn kɔt).
| Nutrient sɛkshɔn | Aysbɔg | Bɔta-hɛd | Rɛd Lif | Romaine bin de tɔk bɔt am |
|---|---|---|---|---|
| Kalori dɛn we yu kin gɛt | 10 | 7. 7. | 4. 4. | 8. 8. |
| Protɛin we de mek pɔsin gɛt | 1 gram | 1 gram | 0 gram dɛn | 1 gram |
| Kabohaydrɛt dɛn | 2 gram na yu | 1 gram | 1 gram | 2 gram na yu |
| Fayba we dɛn kɔl | 1 gram | 1 gram | 0 gram dɛn | 1 gram |
| Vitamin A (we yu nid ɛvride) . | 7% . | 36% . | 42% . | 82% . |
We yu luk dis tebul, yu go si aw vaytamɛn A bɔku na romaine lɛtis. Ɔda kayn dɛn bak gɛt bɔku nyutrishɔn valyu.
Tin dɛn we yu fɔ tek tɛm wit we yu de it lɛtis
Bɔku tɛm, lɛtis na it we bɔku pipul dɛn kin it we nɔ gɛt ɛni prɔblɛm, i nɔ kin mek dɛn gɛt alɛji, ɛn i nɔ gɛt bɔku kalori bak, so if yu it bɔku pan am, dat nɔ go mek yu gɛt big prɔblɛm.
Bɔt wan rili impɔtant tin de we wi fɔ rili pe atɛnshɔn to: fɔ klin.
Dis biɛn tɛm, dɛn dɔn ripɔt se lɛtis, mɔ di romaine lɛtis, gɛt bad bad bɔdi lɛk E. coli na difrɛn kɔntri dɛn ɔlsay na di wɔl. Dis kin bi bikɔs ɔf di dɔti wata we kɔmɔt na animal fam dɛn we de go insay lɛtis krop dɛn.
So, yu nɔ fɔ ɛva it lɛtis we yu nɔ was am fayn . Di bɛst tin fɔ du na fɔ was di lif dɛn wan bay wan ɔnda wata we de rɔn. Mek dis bi yu abit. If yu gɛt sɔm sayn dɛn lɛk we yu bɛlɛ de pwɛl, yu gɛt dayarɛa, ɔ yu de vɔmit afta yu dɔn it sɔntin lɛk salad, stɔp fɔ it am wantɛm wantɛm.Si yu dɔktɔ.
Krio we fɔ put lɛtis insay yu it
Apat frɔm we yu de mek salad, bɔku fayn fayn we dɛn de fɔ ad lɛtis to yu it.
- Fɔ wrap ɛn sandwich: Dis na di we we dɛn kin yuz mɔ. I de ad wan kranch.
- Fɔ bɔrga: We yu put lɛtis lif bitwin di tu bɔn dɛn, dat kin mek i te lɛk aw i tan.
- Fɔ spring rol: Bɔku tɛm dɛn kin yuz lɛtis lif fɔ spring rol we dɛn kin it raw.
- Insted of bred: Sɔm pipul dɛn kin yuz big, strɔng lɛtis lif insted ɔf bred ɛn stɔf am wit miks mit ɔ vɛjitebul, we kin mek i tan lɛk rap. Dis na fayn we fɔ stɔp di kabɔhaydrɛt.
- Fɔ Smoothie: Yɛs, yu go sɔprayz, bɔt jɔs lɛk spinach, yu kin ad lɛtis to frut smoothie fɔ mek i gɛt mɔ it.
So, di nɛks tɛm we yu si lɛtis, nɔ tink se na jɔs ɔda lif. Na fayn ɛn fayn it we de ad bɔku valyu to yu wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Lɛtis nɔto jɔs fayn tin fɔ ad to it; na it we gɛt bɔku vaytamɛn K (fɔ bon), vaytamɛn A (fɔ yay), ɛn wata.
- Jɛnɛral wan, dak grɛn lɛtis vayriet dɛn (e.g. romaine lettuce) gɛt mɔ it pas di wan dɛn we gɛt layt kɔlɔ (e.g. iceberg).
- Bikɔs lɛtis gɛt pas 95% wata, i de ɛp fɔ mek yu bɔdi gɛt wata.
- Mɛmba fɔ was lɛtis lif dɛn fayn fayn wan ɔnda wata we de rɔn bifo yu it. Dis impɔtant fɔ protɛkt yusɛf frɔm baktriyal infɛkshɔn.
- Nɔ jɔs de it salad ɛn sandwich, bɔt gɛt di bɛnifit dɛn we lɛtis gɛt bay we yu ad am to difrɛn it dɛn lɛk wrap ɛn smoothie.
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