Sandwich, burger emaw salad emaw i ei hian lettuce hi ei ngei ngei tur a ni. Mi tam tak chuan dish-a dah belh tur emaw, a thlum tlem belh tur emaw chauh niin an ngai. Mahse, he hnah hring awlsam tak hian i hriselna atan thil hlu tam tak a nei tih i hria em? Vawiin hian he lettuce, emaw `(Lettuce)` chungchang hi han sawi ila.
I en hmasa ang u, heng lettuce chi hrang hrangte hi engte nge ni?
Lettuce chi hrang hrang a awm a. Scientific lamah chuan heng chi zawng zawng hi `(Lactuca sativa)` tia hriat a ni. Mahse, nitin market-a kan hmuh leh kan hman chi hrang hrangte hi chi hrang hrangah then theih a ni.
- Head lettuce: Hei hi chutianga an vuah chhan chu cabbage te tak te ang maia siam a nih vang a ni. ``Iceberg'' leh ``Butterhead'' lettuce hriat lar tak takte hi he chi hi an ni. Hei hi supermarket-a hmuh tam ber chi a ni.
- Leaf lettuce: He lettuce chi hian hnah hnah hnah lettuce angin a hnah a inzawm lo. A hnah hi kan lettuce ang maiin stem-ah a innghat a. Chung zingah chuan hnah dum leh sen hring nei chi hrang hrang pawh i hmu thei bawk.
- Romaine lettuce: Hei pawh hi kan ramah chuan chi lar tak a ni. ``Caesar salad'' i ei tawh a nih chuan a chhunga thil tel ber chu he romaine lettuce hi a ni. A hnah hi a sei deuh a, a hring hring (crunchy texture) a nei bawk.
- Celtuce lettuce: Hei hi kan ramah chuan chi khat a awm vak lo. China ang ramah chuan a lar hle. Hei hi a specialty chu a hnah chauh ni lovin a hnah lian tak pawh ei theih a ni.
A awlsam zawngin, lettuce hnah rawng a dum poh leh nutritional value a nei tam zawk thin. Green chi hrang hrang `Iceberg` lettuce ang chi te hi a nutritious tlem zawk a ni.
Okay, tunah chuan heng lettuce hnah te hian hriselna atana an thatna chu eng nge ni tih i lo en ang u.
Chaw tui tak siam mai ni lovin, lettuce hian i taksaah ei tur hlu tak tak tam tak a belhchhah a ni.
Ruh thlenga chakna!
Lettuce hi vitamin K tamna ei tur a ni tih i hria em ? He vitamin K hi kan ruh chakna atana thil pawimawh tak a ni . Taksain vitamin K a dawn tlem chuan ruh tliak, a bik takin ruh natna (osteoporosis) ang chi natna avanga lo awmte chu a tlahniam thei a ni.
I taksaah tui dah theihna kawng tha tak a ni
Kan ang bawka boruak lum takah kan awm hian tui (hydrated) neih a pawimawhzia kan hria. Ngaihtuah teh, lettuce hnah raw chu tui 95% aia tam a ni.. Chumi awmzia chu lettuce i ei hian i taksa hian a pianphungah tui mamawh zat a hmu tihna a ni. Tui in hi a pawimawh ber tih chu a chiang a, mahse heng ang chi tui tamna hi i ni khata i dah tel hian i taksa chu a hydrated reng thei bawk.
Mit hmuhna tha neih reng theih nan a pui
Lettuce pawh hi vitamin A tha tak a ni a, kan mit hriselna atan Vitamin A hi a pawimawh hle. A bik takin, kan upat deuh deuha lo awm thin cataracts , kan vei theihna a tiziaawm thei a, mitdelna, mitdelna (macular degeneration) a veng thei a, mut hahdam zawk nan min pui thei bawk.
Research thenkhatah chuan lettuce chi hrang hrang atanga extract hian mut a tichak thei tih an hmuchhuak a, chu chu zan mut that nan a pui tihna a ni. Mahse, hei hi research stage-ah a la awm a ni. Chuvangin, lettuce ei fo hian chutiang bawk chuan nghawng a nei dawn em tih erawh hriat a la ni lo.
Lettuce hnah hi a nutritional value te hi han khaikhin ila
Kan sawi tawh ang khan lettuce chi hrang hrang ei leh in hlutna hi a inang lo hle. Hei hi a hnuaia table atang hian ngaihdan tha tak i hmu thei ang. Heng value te hi lettuce cup khat (chopped) chhunga awm zat a ni.
| Nutrient section a ni | Iceberg a ni | Butterhead a ni | Red Leaf a awm | Romaine chuan a rawn ti a |
|---|---|---|---|---|
| Calorie a awm bawk | 10. A rilru a hah lutuk | 7. A rilru a hah lutuk chuan a rilru a buai em em a | 4. 4. A rilru a hah lutuk chuan a rilru a buai em em a | 8. A rilru a hah lutuk chuan a rilru a buai em em a |
| Protein a awm a | 1 gram a ni | 1 gram a ni | 0 gram a ni | 1 gram a ni |
| Carbohydrates a awm bawk | 2 gram a ni | 1 gram a ni | 1 gram a ni | 2 gram a ni |
| Fiber a ni | 1 gram a ni | 1 gram a ni | 0 gram a ni | 1 gram a ni |
| Vitamin A (nitin mamawh) 1.1. | 7% a ni. | 36% a ni. | 42% a ni. | 82% a ni. |
He table hi en chuan romaine lettuce-ah hian vitamin A a tam zia i hmu thei ang. A chi dangte pawhin ei leh in lama hlutna nasa tak an nei bawk.
Lettuce ei huna fimkhur tur thil
Lettuce hi a tlangpuiin mi tam zawkin harsatna nei lova an ei theih, allergy a thlen lo va, calorie a tlem bawk a, chuvangin a ei tam chuan harsatna lian tak a thlen dawn lo.
Mahse, thil pawimawh tak pakhat kan ngaihven ngei ngei tur a awm a, chu chu faina hi a ni.
Tun hnaiah khawvel ram hrang hrangah lettuce, a bikin romaine lettuce chu E. coli ang chi bacteria tha loin a tihbawlhhlawh thu report a awm a. Hei hi ran vulhna hmun atanga tui bawlhhlawh lettuce thlaiah a luh vang pawh a ni thei.
Chuvangin, lettuce hi uluk taka silfai loh chuan i ei ngai lo tur a ni . A tha ber chu a hnah te chu tui luang hnuaiah pakhat hnu pakhatin silfai hi a ni. Hei hi tih danah siam rawh. Salad ang chi ei hnua pum na, luak chhuak, luak chhuak ang chi symptoms i neih chuan ei kha bansan nghal rawh.Doctor hmu rawh.
I chaw eiah lettuce telh dan tur creative tak tak
Salad siam bakah hian i chaw eiah lettuce dah dan tui tak tak a awm nual.
- Wrap leh sandwich atan: Hei hi hmanraw hman tlanglawn ber a ni. Crunch a belhchhah bawk.
- Burger atan: Bun pahnih inkarah lettuce hnah dah chuan a hmel ang bawkin a thlum a ni.
- Spring roll atan: Lettuce hnah hi spring roll ei tur raw atan an hmang fo thin.
- Chhang aiah: Mi thenkhat chuan chhang aiah lettuce hnah lian tak, nghet tak an hmang a, sa emaw thlai emaw inzawmkhawmin an thun a, wrap ang maiin an siam thin. Hei hi carbohydrates tihtlem nan a tha hle.
- Smoothie tan: Ni e, mak i ti mai thei, mahse spinach ang bawkin, lettuce hi fruit smoothie-ah hian a nutritional value tihpun nan dah theih a ni.
Chuvangin, a dawt leha lettuce i hmuh leh hunah chuan hnah dang mai maiah ngai suh. Chaw tui tak leh nutritious tak a ni a, i hriselna atan hlutna nasa tak a belhchhah a ni.
Take-Home Thuchah a ni
- Lettuce hi chaw ei tur atana addition mawi tak mai ni lovin; vitamin K (ruh tan), vitamin A (mit tan), leh tui tamna chaw tha tak a ni.
- A tlangpuiin, dark green lettuce chi (e.g. romaine lettuce) te hi a rawng hring (e.g. iceberg) aiin an eitur tha zawk.
- Lettuce hian tui 95% aia tam a pai avangin i taksa a hydrated reng theih nan a pui a ni.
- Lettuce hnah hi ei hmain tui luang hnuaiah uluk takin silfai hmasa phawt tur a ni tih hre reng ang che . Hei hi bacteria infection laka inven nan a pawimawh hle.
- Salad leh sandwich-ah chauh inkhung suh la, lettuce hlawkna chu ei tur chi hrang hrang, wrap leh smoothie-ah te dah la, i hlawkna chu hmu rawh.
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