Letisi chinhu chinodiwa kana uchidya sandwich, burger, kana saradhi. Vanhu vazhinji vanoiona sechinhu chekuwedzera mundiro kana kuwedzera kunaka. Asi waizviziva here kuti girini iri remashizha rine zvinhu zvakawanda zvinokosha pahutano hwako? Nhasi, ngatitaurei nezve letisi iyi, kana kuti `(Letisi)`.
Ngatitangei tione, ndedzipi mhando dze lettuce idzi?
Kune mhando dzakasiyana-siyana dze lettuce. Mukuongorora kwesainzi, mhando idzi dzese dzinozivikanwa se `(Lactuca sativa)`. Zvisinei, mhando dzatinoona uye dzatinoshandisa pamusika zuva nezuva dzinogona kukamurwa kuita zvikamu zvikuru zvakasiyana.
- Lettuce yemusoro: Iri rakatumidzwa zita iri nekuti rakaita sekabheji kadiki. Lettuce dzinozivikanwa dze "Iceberg" ne "Butterhead" ndedzerudzi urwu. Iri ndiro rudzi runonyanya kuonekwa muzvitoro zvikuru.
- Lettuce yemashizha: Rudzi urwu rwelettuce haruna mashizha akabatana nedzinde serettuce yemashizha. Mashizha akabatana nedzinde serettuce yedu. Pakati peaya, unogona kuonawo marudzi ane mashizha egirini rakasviba uye matsvuku.
- Lettuce yeRomaine: Iyi mhando inozivikanwa zvikuru munyika medu. Kana wakambodya "salad yaCaesar", chinhu chikuru chirimo ilettuce yeRomaine. Mashizha ayo akareba zvishoma uye ane magadzirirwo akaomarara.
- Celtuce lettuce: Iyi haisi mhando inowanikwa zvakanyanya munyika medu. Inozivikanwa zvikuru munyika dzakadai seChina. Chinhu chakakosha ndechekuti kwete mashizha chete asiwo dzinde guru rinogona kudyiwa.
Zvichitaurwa zviri nyore, ruvara rweshizha relettuce rwakasviba, ndipo parinowedzera kukosha kwekudya. Mhando dzegreen dzakareruka dzakadai se'Iceberg' lettuce hadzina hutano hwakawanda.
Zvakanaka, ngationei kuti mashizha elettuce aya anobatsira sei pahutano.
Kupfuura kungoita kuti chikafu chinakidze, lettuce inowedzera zvinovaka muviri zvakawanda zvinokosha mumuviri wako.
Simba kumapfupa!
Waizviziva here kuti lettuce chikafu chakapfuma muvhitamini K ? Vhitamini K iyi chinhu chakakosha pakuchengetedza mapfupa edu akasimba . Kana muviri ukawana vhitamini K yakakwana, njodzi yekutyoka kwemapfupa, kunyanya ayo anokonzerwa nezvirwere zvakaita se osteoporosis, inogona kuderedzwa.
Nzira yakanaka yekuwedzera mvura mumuviri wako
Tinoziva kukosha kwekugara uine mvura yakakwana kana uchigara munzvimbo inopisa seyedu. Chimbofungai, shizha re lettuce risina kubikwa rine mvura inodarika 95%.Izvi zvinoreva kuti kana uchidya lettuce, muviri wako unowana mvura yaunoda. Ehe, kunwa mvura ndicho chinhu chikuru, asi kuwedzera chikafu chine mvura yakawanda seizvi pazuva rako kunogonawo kubatsira kuchengetedza muviri wako uine mvura yakakwana.
Inobatsira kuchengetedza maziso akanaka
Letisi inzvimbo yakanaka yevhitamini A. Vhitamini A inokosha pahutano hwemaziso edu. Zvikuru, inogona kuderedza njodzi yekuva nekatarakiti , inoitika patinokura, kudzivirira kuora kwemaziso, dambudziko rekuona, uye kutibatsira kurara zviri nani.
Imwe tsvakiridzo yakawana kuti chidimbu chemuti we lettuce chinogona kukurudzira kurara, zvichireva kuti chinokubatsira kurara zvakanaka husiku. Zvisinei, izvi zvichiri muchikamu chekutsvagisa. Saka, hazvisati zvanyatsojeka kana kudya lettuce nguva dzose kuchava nemigumisiro yakafanana.
Ngatienzanisei hutano hwemashizha e lettuce
Sezvatakambokurukura, kukosha kwekudya kwerudzi rumwe nerumwe rwelettuce kwakasiyana. Unogona kuwana pfungwa yakanaka yeizvi kubva patafura iri pazasi. Aya manhamba ndiwo huwandu huri mukapu imwe chete yelettuce (yakachekwa).
| Chikamu chezvinovaka muviri | Iceberg | Butterhead | Shizha Dzvuku | Romaine |
|---|---|---|---|---|
| Macalorie | 10 | 7 | 4 | 8 |
| Mapuroteni | 1 gramu | 1 gramu | magiramu 0 | 1 gramu |
| Makabhohaidhiretsi | magiramu maviri | 1 gramu | 1 gramu | magiramu maviri |
| Faibha | 1 gramu | 1 gramu | magiramu 0 | 1 gramu |
| Vhitamini A (chinodiwa zuva nezuva) | 7% | 36% | 42% | 82% |
Ukatarisa tafura iyi, unogona kuona kuti vhitamini A yakawanda sei mu romaine lettuce. Mamwe marudzi anewo kukosha kukuru kwekudya.
Zvinhu zvekungwarira pakudya lettuce
Letisi inowanzo kuve chikafu chinogona kudyiwa nevanhu vazhinji pasina matambudziko, hachikonzeri allergies, uye chine macalorie mashoma, saka kudya yakawanda yacho hakuzokonzere dambudziko guru.
Zvisinei, pane chinhu chimwe chete chakakosha chatinofanira kunyatsoteerera: kuchena.
Munguva pfupi yapfuura, kwave nemishumo yekuti lettuce, kunyanya lettuce yeRomaine, ine utachiona hune njodzi hwakadai seE. coli munyika dzakasiyana-siyana pasi rose. Izvi zvinogona kunge zvichikonzerwa nemvura yakasviba inobva kumapurazi emhuka ichipinda muzvirimwa zvelettuce.
Saka, haufanirwe kudya lettuce usina kuigeza zvakanaka . Chinhu chakanakisa kuita ndechekugeza mashizha rimwe nerimwe pasi pemvura inoyerera. Ita izvi tsika. Kana ukaona zviratidzo zvakaita sekurwara mudumbu, manyoka, kana kurutsa mushure mekudya chimwe chinhu chakaita sesaladhi, rega kuidya nekukasika.Ona chiremba wako.
Nzira dzekugadzira dzekubatanidza lettuce mukudya kwako
Kunze kwekubika saradhi, kune nzira dzakawanda dzinonaka dzekuwedzera lettuce mukudya kwako.
- Zvekuputira nemasangweji: Iyi ndiyo nzira inonyanya kushandiswa. Inowedzera kunhuhwirira.
- Kune maburger: Kuisa shizha relettuce pakati pemabhanzi maviri kunoita kuti rinakidze sezvarinotaridzika.
- Kune maspring rolls: Mashizha elettuce anowanzo shandiswa kune maspring rolls anodyiwa asina kubikwa.
- Panzvimbo pechingwa: Vamwe vanhu vanoshandisa shizha guru, rakasimba reletisi panzvimbo pechingwa voisa musanganiswa wenyama kana miriwo pariri, zvichiita kuti riite serinoputirwa. Iyi inzira yakanaka yekuderedza kudya makabhohaidhiretsi.
- Kune Smoothies: Ehe, ungashamisika, asi kungofanana nesipinachi, lettuce inogona kuwedzerwa kune smoothie yemichero kuti iwedzere kunaka kwayo kwekudya.
Saka, nguva inotevera paunoona lettuce, usaifunge seimwe shizha. Ichi chikafu chinonaka uye chine hutano chinowedzera kukosha kuhutano hwako.
Mharidzo Yekuenda Nayo Kumba
- Retisi haisi chinhu chinongonaka chete pakudya; chikafu chinovaka muviri chine vhitamini K (yemapfupa), vhitamini A (yemaziso), nemvura.
- Kazhinji, mhando dzelettuce dzegirini yakasviba (semuenzaniso romaine lettuce) dzine hutano hwakanyanya kupfuura mhando dzine ruvara rwakareruka (semuenzaniso iceberg).
- Sezvo lettuce iine mvura inopfuura 95%, inobatsira muviri wako kuchengetedza mvura yakakwana.
- Yeuka kugeza mashizha elettuce zvakanaka nemvura inoyerera usati wadya. Izvi zvakakosha kudzivirira hutachiona hwemabhakitiriya.
- Usangodya masaradhi nemasangweji chete, asi wana zvakanakira lettuce nekuwedzera kune zvakasiyana-siyana zvekudya, zvakaita sewraps nemasmoothies.
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