Letesi ni ikintu cy'ingenzi iyo uriye sandwich, burger, cyangwa salade. Abantu benshi bayifata nk'ikintu cyo kongeramo gusa ku biryo cyangwa kongeramo uburyohe buke. Ariko se wari uzi ko iki cyatsi kibisi gifite akamaro kenshi ku buzima bwawe? Uyu munsi, reka tuvuge kuri iyi letesi, cyangwa `(Letesi)`.
Reka tubanze turebe, ubwo bwoko bwa salade ni ubuhe?
Hari ubwoko bwinshi butandukanye bwa salade. Mu rwego rwa siyansi, ubwo bwoko bwose buzwi nka `(Lactuca sativa)`. Ariko, ubwoko tubona kandi dukoresha ku isoko buri munsi bushobora kugabanywamo ibyiciro byinshi by'ingenzi.
- Letesi yo mu mutwe: Iyi yitwa gutyo kuko ifite ishusho nk'iy'akajumba gato. Letesi zizwi cyane zo mu bwoko bwa "Iceberg" na "Butterhead" zikomoka kuri ubu bwoko. Iyi ni yo ikunze kugaragara mu maduka manini.
- Letesi y'amababi: Ubu bwoko bwa letesi ntibugira amababi afatanye n'igiti nk'icya letesi y'amababi. Amababi afatanye n'igiti nk'icya letesi yacu. Muri ibyo, ushobora no kubona ubwoko bufite amababi y'icyatsi kibisi n'umutuku.
- Letesi ya Romaine: Iyi ni ubwoko bukunzwe cyane mu gihugu cyacu. Niba warigeze kurya "salade ya Kayisari", ikintu nyamukuru kirimo ni letesi ya Romaine. Amababi yayo ni maremare gato kandi afite imiterere ishaje.
- Letesi ya Celtuce: Iyi si ubwoko bukunze kuboneka cyane mu gihugu cyacu. Irakunzwe cyane mu bihugu nk'Ubushinwa. Umwihariko wayo ni uko atari amababi gusa ahubwo n'igiti kinini gishobora kuribwa.
Mu magambo make, uko ikibabi cya salade cyijimye cyane, ni ko gifite akamaro kanini mu mirire. Ubwoko bw'icyatsi kibisi cyoroshye nka salade ya 'Iceberg' ntabwo ifite intungamubiri nyinshi.
Noneho reka turebe akamaro k'aya mababi ya salade ku buzima.
Uretse gutuma ibiryo biryoha gusa, salade yongera intungamubiri nyinshi z'agaciro mu mubiri wawe.
Ingufu ku magufwa!
Ese wari uzi ko salade ari ibiryo bikungahaye kuri vitamine K ? Iyi vitamine K ni intungamubiri y'ingenzi kugira ngo amagufwa yacu akomeze gukomera . Iyo umubiri ubonye vitamine K ihagije, ibyago byo kuvunika amagufwa, cyane cyane ibiterwa n'indwara nka osteoporosis, bishobora kugabanuka.
Uburyo bwiza bwo kongeramo amazi mu mubiri wawe
Tuzi akamaro ko kugumana amazi menshi mu gihe utuye mu kirere gishyushye nk'icyacu. Tekereza gato, ikibabi cya salade kibisi kirimo amazi arenga 95%..Ibyo bivuze ko iyo uriye salade, umubiri wawe ubona amazi ukeneye mu buryo busanzwe. Birumvikana ko kunywa amazi ari cyo kintu cy'ingenzi, ariko kongeramo ibiryo bikungahaye ku mazi nk'ibi ku munsi wawe nabyo bishobora gufasha umubiri wawe kugumana amazi menshi.
Bifasha mu kugumana amaso meza
Amashu ni isoko nziza ya vitamine A. Vitamine A ni ingenzi ku buzima bw'amaso yacu. By'umwihariko, ishobora kugabanya ibyago byo kurwara cataract , ibaho uko dusaza, ikarinda kwangirika kw'amaso, kutabona neza, no kudufasha gusinzira neza.
Ubushakashatsi bumwe bwagaragaje ko ikinyabutabire cyavuye mu moko atandukanye ya salade gishobora gutuma umuntu asinzira neza, bivuze ko kimufasha gusinzira neza nijoro. Ariko, ibi biracyari mu cyiciro cy'ubushakashatsi. Kubwibyo, ntibiramenyekana neza niba kurya salade buri gihe bizagira ingaruka zimwe.
Reka tugereranye agaciro k'imirire y'amababi ya salade
Nkuko twabiganiriyeho mbere, agaciro k'intungamubiri ka buri bwoko bwa salade karatandukanye. Ushobora kubona igitekerezo cyiza kuri ibi ukurikije imbonerahamwe iri hepfo. Izi ndangagaciro ni ingano iri mu gikombe kimwe cya salade (yaciwe).
| Igice cy'intungamubiri | Urubura | Butterhead | Ikibabi gitukura | I Romaine |
|---|---|---|---|---|
| Kalori | 10 | 7 | 4 | 8 |
| Poroteyine | Garama 1 | Garama 1 | garama 0 | Garama 1 |
| Karubohidrati | garama 2 | Garama 1 | Garama 1 | garama 2 |
| Fibre | Garama 1 | Garama 1 | garama 0 | Garama 1 |
| Vitamine A (ibikenewe buri munsi) | 7% | 36% | 42% | 82% |
Urebye iyi mbonerahamwe, urabona ukuntu vitamine A iri mu ibara rya romaine. Andi moko nayo afite akamaro kanini mu ntungamubiri.
Ibintu ugomba kwitondera mugihe urya salade
Ubusanzwe, amashu ni ibiryo abantu benshi bashobora kurya nta kibazo, ntibitera allergie, kandi bifite karori nke, bityo kurya byinshi muri byo ntibizatera ikibazo gikomeye.
Ariko, hari ikintu kimwe cy'ingenzi cyane tugomba kwitondera: isuku.
Mu minsi ishize, havuzwe ko salade, cyane cyane salade ya romaine, yandujwe na bagiteri mbi nka E. coli mu bihugu bitandukanye ku isi. Ibi bishobora guterwa n'amazi yanduye ava mu mirima y'amatungo yinjira mu bihingwa bya salade.
Bityo rero, ntugomba kurya salade utayisukuye neza . Icyiza ni ukuyoza amababi rimwe rimwe munsi y'amazi atemba. Ibi bibe akamenyero. Niba ugize ibimenyetso nko kuribwa mu gifu, impiswi, cyangwa kuruka nyuma yo kurya ikintu nk'isalade, hagarika kuyirya ako kanya.Reba muganga wawe.
Uburyo bwo guhanga udushya bwo gushyiramo salade mu mafunguro yawe
Uretse gutegura salade, hari uburyo bwinshi bwiza bwo kongeramo salade mu mafunguro yawe.
- Ku bipfunyika na sandwiches: Ubu ni bwo buryo bukunze gukoreshwa cyane. Butuma umuntu arushaho kumererwa neza.
- Ku banyama ba burger: Gushyira ikibabi cya salade hagati y'amatako abiri bituma kiryoha uko kimeze.
- Ku biti by'inkoko: Amababi y'ituwa akunze gukoreshwa ku biti by'inkoko biribwa ari bibisi.
- Aho gukoresha umugati: Hari abantu bakoresha ikibabi kinini kandi gikomeye cya salade aho gukoresha umugati, bakawushyiramo uruvange rw'inyama cyangwa imboga, bigatuma biba nk'aho ari umupfundikizo. Ubu ni uburyo bwiza bwo kugabanya ibinure.
- Ku bijyanye na Smoothies: Yego, ushobora gutungurwa, ariko kimwe n'ibirayi bya epinari, salade ishobora kongerwamo smoothie y'imbuto kugira ngo yongere agaciro k'intungamubiri zayo.
Rero, ubutaha ubonye salade, ntuyifate nk'ikibabi kindi gusa. Ni ibiryo biryoshye kandi bifite intungamubiri bikongera agaciro ku buzima bwawe.
Ubutumwa bwo kujyana mu rugo
- Letesi si inyongera nziza gusa ku ifunguro; ni ibiryo bifite intungamubiri zikungahaye kuri vitamine K (ku magufwa), vitamine A (ku maso), n'amazi.
- Muri rusange, ubwoko bw'amashu y'icyatsi kibisi (urugero: salade ya romaine) bufite intungamubiri nyinshi kurusha ubwoko bw'amashu yoroheje (urugero: iceberg).
- Kubera ko salade irimo amazi arenga 95%, ifasha umubiri wawe kugumana amazi meza.
- Wibuke koza amababi ya salade neza mu mazi atemba mbere yo kurya. Ibi ni ingenzi kugira ngo wirinde kwandura bagiteri.
- Ntugakoreshe salade na sandwich gusa, ahubwo gira akamaro ka salade ubishyira mu biribwa bitandukanye, nko gupfunyika na smoothies.
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