Iletisi yinto ekufuneka uyitye xa usitya isandwich, iburger, okanye isaladi. Abantu abaninzi bacinga ukuba yinto nje yokongeza kwisitya okanye yokongeza incasa encinci. Kodwa ubusazi na ukuba olu luhlaza lulula luneempawu ezininzi ezixabisekileyo kwimpilo yakho? Namhlanje, masithethe ngale letisi, okanye `(Iletisi)`.
Masiqale sibone, zeziphi ezi ntlobo zelettuce?
Kukho iintlobo ezininzi ezahlukeneyo zelettuce. Ngokwesayensi, zonke ezi ntlobo zaziwa ngokuba yi-`(Lactuca sativa)`. Nangona kunjalo, iintlobo esizibonayo nesizisebenzisayo kwimarike yonke imihla zinokwahlulwa zibe ziindidi ezininzi eziphambili.
- Ilethisi eyintloko: Le ibizwa ngokuba yiyo kuba imile okwekhaphetshu encinci. Ielethisi eziqhelekileyo ze-"Iceberg" kunye ne-"Butterhead" zezohlobo olu. Olu lolona hlobo lubonwa kakhulu kwiivenkile ezinkulu.
- Ilethisi yamagqabi: Olu hlobo lwelethisi alunamagqabi anamathele kwisiqu njengelethisi yamagqabi. Amagqabi anamathele kwisiqu njengelethisi yethu. Phakathi kwezi, ungabona neentlobo ngeentlobo zamagqabi aluhlaza okomnyama nabomvu.
- Ilettuce yeRomaine: Le ikwaluhlobo oludumileyo kakhulu kwilizwe lethu. Ukuba wakha watya isaladi ethi "Caesar salad", isithako esiphambili kuyo yile lettuce yeRomaine. Amagqabi ayo made kancinci kwaye anobume oburhabaxa.
- Ilettuce yeCeltuce: Olu hlobo aluxhaphakanga kakhulu kwilizwe lethu. Luthandwa kakhulu kumazwe afana neTshayina. Eyona nto ikhethekileyo kukuba akukuphela nje amagqabi kodwa nesiqu esikhulu sinokutyiwa.
Ngamafutshane, okukhona umbala wegqabi lelettuce umnyama, kokukhona liba nexabiso lesondlo elingakumbi. Iintlobo eziluhlaza okwesibhakabhaka ezifana nelettuce ethi 'Iceberg' azinazondlo zininzi.
Kulungile, ngoku masibone ukuba zithini iingenelo zempilo zala magqabi elettuce.
Ngaphezu kokwenza ukutya kube mnandi, ilettuce yongeza izondlo ezininzi ezixabisekileyo emzimbeni wakho.
Amandla emathanjeni!
Ubusazi na ukuba ilettuce kukutya okutyebileyo kwivithamini K ? Le vithamini K sisondlo esibalulekileyo sokugcina amathambo ethu eqinile . Xa umzimba ufumana ivithamini K eyaneleyo, umngcipheko wokuqhekeka kwamathambo, ingakumbi lawo abangelwa ziimeko ezifana ne-osteoporosis, unokuncipha.
Indlela entle yokongeza amanzi emzimbeni wakho
Siyazi ukuba kubaluleke kangakanani ukuhlala unamanzi xa uhlala kwindawo eshushu efana neyethu. Khawucinge nje, igqabi lelettuce elingavuthwanga linamanzi angaphezu kwama-95%.Oko kuthetha ukuba xa usitya ilettuce, umzimba wakho ufumana amanzi ngokwendalo. Kakade ke, ukusela amanzi yeyona nto iphambili, kodwa ukongeza ukutya okutyebileyo emanzini okufana noku kunokunceda ukugcina umzimba wakho unamanzi.
Inceda ukugcina amehlo elungile
Iletisi ikwangumthombo olungileyo wevithamini A. Ivithamini A ibalulekile kwimpilo yamehlo ethu. Ngokukodwa, inokunciphisa umngcipheko we- cataracts , eyenzeka njengoko sikhula, ithintele ukuwohloka kwe-macular, imeko yokuphazamiseka kokubona, kwaye isincede silale ngcono.
Olunye uphando lufumanise ukuba isicatshulwa esivela kwiintlobo ezahlukeneyo zelettuce sinokukhuthaza ubuthongo, oko kuthetha ukuba sikunceda ulale kakuhle ebusuku. Nangona kunjalo, oku kusesekwinqanaba lophando. Ke ngoko, akukacaci ukuba ukutya ilettuce rhoqo kuya kuba nefuthe elifanayo na.
Masithelekise amaxabiso esondlo samagqabi elettuce
Njengoko besitshilo ngaphambili, ixabiso lesondlo lohlobo ngalunye lwelettuce lahlukile. Ungafumana umbono olungileyo ngale nto kwitheyibhile engezantsi. La maxabiso zizinto ezikwikomityi enye yelettuce (enqunqiweyo).
| Icandelo lezondlo | Intaba-mkhenkce | I-Butterhead | Igqabi Elibomvu | IRomaine |
|---|---|---|---|---|
| Iikhalori | 10 | 7 | 4 | 8 |
| Iiproteni | Igram e-1 | Igram e-1 | 0 iigram | Igram e-1 |
| Iicarbohydrate | Iigram ezi-2 | Igram e-1 | Igram e-1 | Iigram ezi-2 |
| Ifayibha | Igram e-1 | Igram e-1 | 0 iigram | Igram e-1 |
| I-Vitamin A (imfuneko yemihla ngemihla) | 7% | 36% | 42% | 82% |
Ukujonga le theyibhile, ungabona ukuba i-vitamin A iphezulu kangakanani kwi-lettuce ye-romaine. Ezinye iintlobo nazo zinexabiso elikhulu lesondlo.
Izinto ekufuneka uzilumkele xa usitya ilettuce
Iletisi ngokubanzi kukutya abantu abaninzi abanokukutya ngaphandle kweengxaki, ayibangeli i-allergies, kwaye ikwaneekhalori eziphantsi, ngoko ke ukutya okuninzi akuyi kubangela ingxaki enkulu.
Nangona kunjalo, kukho into enye ebaluleke kakhulu ekufuneka siyiqwalasele ngokuqinisekileyo: ucoceko.
Kutshanje, kukho iingxelo zokuba ilettuce, ingakumbi ilettuce yeromaine, ingcoliswe ziintsholongwane eziyingozi ezifana ne-E. coli kumazwe ahlukeneyo kwihlabathi liphela. Oku kusenokubangelwa ngamanzi angcolileyo avela kwiifama zezilwanyana angena kwizityalo zelettuce.
Ngoko ke, akufuneki uyitye ilettuce ungayihlambi kakuhle . Eyona nto ingcono onokuyenza kukuhlamba amagqabi ngalinye ngalinye phantsi kwamanzi abalekayo. Yenza oku kube ngumkhwa. Ukuba ufumana iimpawu ezifana nokuphazamiseka kwesisu, urhudo, okanye ukuhlanza emva kokutya into efana nesaladi, yeka ukuyitya ngoko nangoko.Bona ugqirha wakho.
Iindlela zobuchule zokufaka ilettuce ekutyeni kwakho
Ngaphandle kokwenza isaladi, zininzi iindlela ezimnandi zokongeza ilettuce ekutyeni kwakho.
- Kwi-wraps kunye neesandwich: Le yeyona ndlela ixhaphakileyo. Inika i-crunch.
- Kwiburger: Ukubeka igqabi leletisi phakathi kweebhanisi ezimbini kwenza ukuba ibe nencasa emnandi njengoko ibukeka.
- Kwimiqulu yentwasahlobo: Amagqabi elettuce adla ngokusetyenziswa kwimiqulu yentwasahlobo etyiwa iluhlaza.
- Endaweni yesonka: Abanye abantu basebenzisa igqabi elikhulu neliqinileyo leletisi endaweni yesonka baze baligcwalise ngomxube wenyama okanye imifuno, beyenza ibe ngathi yi-wrap. Le yindlela entle yokunciphisa iicarbohydrate.
- KwiSmoothies: Ewe, ungamangaliswa, kodwa njengespinatshi, ilettuce ingongezwa kwismoothie yeziqhamo ukuze inyuse ixabiso layo lesondlo.
Ngoko ke, kwixesha elizayo xa ubona ilettuce, musa ukuyicinga njengelinye igqabi. Kukutya okumnandi nokunesondlo okongeza ixabiso elikhulu kwimpilo yakho.
Umyalezo Wokuya Ekhaya
- Iletisi ayisiyongezo nje esimnandi esidlweni; kukutya okunesondlo okutyebileyo kwi-vitamin K (yamathambo), i-vitamin A (yamehlo), kunye namanzi.
- Ngokwesiqhelo, iintlobo zelettuce eziluhlaza okwesibhakabhaka (umz. ilettuce yeromaine) zinomsoco ngakumbi kuneentlobo ezinombala okhanyayo (umz. i-iceberg).
- Ekubeni ilettuce inamanzi angaphezu kwama-95%, inceda ukugcina umzimba wakho unamanzi.
- Khumbula ukuhlamba amagqabi elettuce kakuhle phantsi kwamanzi abalekayo ngaphambi kokuba utye. Oku kubalulekile ukukhusela kwiintsholongwane.
- Musa ukuzigcina kwiisaladi kunye neesandwich kuphela, kodwa fumana iingenelo zelettuce ngokuyongeza kwiintlobo ngeentlobo zokutya, ezifana neewraps kunye neesmoothies.
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