Izibonelelo zeettuce ezi-9, iintlobo kunye nendlela yokutya (kunye neeresiphi)
Umxholo
- 1. Ukuthanda ukunciphisa umzimba
- 2. Inceda ukumisela iswekile esegazini
- 3. Igcina impilo yamehlo
- 4. kuthintela ukwaluphala ngaphambi kwexesha kolusu
- 5. Igcina impilo yethambo
- 6. Uthintela i-anemia
- 7 Inceda ekulweni ukulala
- 8. Inentshukumo ye-antioxidant
- 9. Ukulwa ukuqhina
- Iindidi zelethisi
- Ulwazi ngesondlo
- Ungayisebenzisa njani
- Iiresiphi kunye neletisi
- 1. Uluhlu lwe-lettuce ehlanganisiweyo
- 2. Isaladi yesaladi
- 3. Iti lettuce
- 4. Ijusi yelethisi eneapile
Ilettuce yimifuno etyebileyo kwi-fiber kunye ne-antioxidants ekufuneka ibandakanywe kukutya kwemihla ngemihla kuba inokuzisa izibonelelo zempilo ezininzi, ezinje ngokuthanda ukunciphisa umzimba, ukuphucula impilo yamathumbu kunye nokulawula amanqanaba eswekile yegazi. Ezi zibonelelo zibonelelwa zizakha-mzimba kunye nezinto eziphilayo ezikhoyo kwi-lettuce, ezinje nge-vitamin C, carotenoids, folates, chlorophyll kunye ne phenolic compounds.
Le mifuno ingasetyenziswa kwisaladi, ekulungiseleleni iijusi okanye iti, kwaye inokutyalwa ngokulula kwimeko apho, ifuna imbiza encinci, ukukhanya kwelanga kunye namanzi ukuba akhule.
Ukusetyenziswa rhoqo kwelethisi kunokuzisa ezi zibonelelo zilandelayo zempilo:
1. Ukuthanda ukunciphisa umzimba
Ilettuce yimifuno eneekhalori ezimbalwa kwaye ityebile kwifayibha, ekhuthaza imvakalelo yokuhlutha kwaye ithande ukwehla kobunzima.
2. Inceda ukumisela iswekile esegazini
Imicu ekhoyo kwi lettuce ibangela ukufunxeka kweecarbohydrate emathunjini ukuba kucothe, kuthintele ukunyuka okukhawulezileyo kwiswekile yegazi kwaye, ke ngoko, lukhetho oluhle kakhulu kubantu abaneswekile okanye ngaphambi kweswekile.
3. Igcina impilo yamehlo
Ilettuce ityebile ku-vitamin A, imicronutrient ebalulekileyo yokugcina impilo yamehlo, ukuthintela i-xerophthalmia kunye nokungaboni ebusuku, ukongeza ekuthinteleni ukonakala kwe-macular okunxulunyaniswa nobudala.
4. kuthintela ukwaluphala ngaphambi kwexesha kolusu
Enkosi kumxholo we-antioxidant, ukusetyenziswa kwelethisi kunceda ukukhusela iiseli zolusu kumonakalo obangelwe ziiradicals simahla. Ukongeza, inika ivithamini A kunye novithamini E, okhusela ulusu kwimitha yelanga ye-ultraviolet, kunye nevithamini C, ebalulekileyo kwinkqubo yokuphilisa kunye nokuveliswa kwe-collagen emzimbeni, oko kukhuthaza ukwenziwa kwemibimbi.
Ilettuce ityebile ngamanzi, inceda ukugcina ulusu lufakwe amanzi ngokufanelekileyo.
5. Igcina impilo yethambo
Ilettuce ityebile kwizimbiwa ezininzi ezinjenge calcium ne phosphorus, ezinxulumene nokwakheka kwamathambo.Ukongeza, ikwanayo ne-magnesium eyinxalenye yokufakwa kwe-calcium kunye nenkqubo yokwenziwa, kuba icinezela isenzo sehomoni esinoxanduva lokubuyisela amathambo.
Ukongeza, le mifuno ikwanayo nevithamini K, ekwanxulumene nokomelezwa kwamathambo.
6. Uthintela i-anemia
Ngenxa yokuba iqulethe i-folic acid kunye nentsimbi, ukusetyenziswa kwelethisi kunokuthintela nokunyanga i-anemia, kuba ezi zimbiwa ezinxulumene nokwenziwa kweeseli ezibomvu zegazi. Ngenxa yohlobo lwesinyithi olubonelelwa yi lettuce, kubalulekile ukuba ukutya okunotyebi ku vithamin C nako kuyatyiwa ukuze ukufakwa kwamathumbu kuthandwe.
7 Inceda ekulweni ukulala
Ilettuce ineempawu zokuthomalalisa ezinceda ukunciphisa uxinzelelo kunye nokuzonwabisa kwenkqubo ye-nervous system, ukunceda ukulwa nokuphuthelwa nokwenza umntu alale ngcono.
8. Inentshukumo ye-antioxidant
Ilettuce ityebile kwii-antioxidants, njengoko ine-vitamin C, i-carotenoids, i-folates, i-chlorophyll kunye ne-phenolic compounds, ethintela umonakalo obangelwe zi-free radicals kwiiseli kwaye, ke, ukusetyenziswa kwayo rhoqo kunokunceda kuthintelo lwezifo ezinganyangekiyo, kubandakanya nomhlaza.
9. Ukulwa ukuqhina
Ngenxa yokuba ityebile kwifayibha nakumanzi, iletisi ithanda ukwanda kubungakanani belindle kunye nokuhambisa kwayo amanzi, kuthanda ukuphuma kwayo kwaye ibe yeyona ndlela ilungileyo kwabo bazityisiweyo.
Iindidi zelethisi
Kukho iintlobo ezininzi zelethisi, ezona ziphambili yile:
- I-Americana okanye i-Iceberg, ephawuleka ngokuba ingqukuva kunye namagqabi ngombala oluhlaza ocacileyo;
- ULisa, apho amagqabi egudileyo kwaye egudile;
- ICrespa, enamagqabi angenasiphelo ekugqibeleni, ukongeza ekubeni ugudile kwaye uthambile;
- YamaRoma, apho amagqabi ebanzi, made kwaye ajikelezayo kwaye aluhlaza ngombala;
- Mfusa, enamagqabi ansomi.
Ezi ntlobo zelethisi zineepropathi ezifanayo, kwaye kunokubakho umahluko kubungakanani bezondlo, ukongeza kukwahluka kubume, umbala kunye nencasa.
Ulwazi ngesondlo
Itheyibhile elandelayo ibonisa ukwakhiwa kwesondlo kwi-100 g yeletisi egudileyo nemfusa:
| Ukwakhiwa | Ilettuce egudileyo | Ilettuce emfusa |
| Amandla | I-15 kcal | I-15 kcal |
| Iiproteni | 1.8 g | 1.3 g |
| Amafutha | 0.8 g | 0.2 g |
| IiCarbohydrate | 1.7 g | 1.4 g |
| Ifayibha | 1.3 g | 0.9 g |
| Vitamin A | 115 mcg | 751 mcg |
| Vitamin E | 0.6 mg | 0.15 mg |
| Vitamin B1 | 0.06 mg | 0.06 mg |
| Vitamin B2 | 0.02 mg | 0.08 mg |
| Vitamin B3 | 0.4 mg | 0.32 mg |
| Vitamin B6 | 0.04 mg | 0.1 mg |
| Iifayile | 55 mcg | 36 mcg |
| Vitamin C | 4 mg | 3.7 mg |
| Vitamin K | 103 mcg | 140 mcg |
| IPhosphor | 46 mg | 28 mg |
| Potassium | 310 mg | 190 mg |
| Ikhalsiyam | 70 mg | 33 mg |
| Magnesium | 22 mg | 12 mg |
| Intsimbi | 1.5 mg | 1.2 mg |
| Izinki | 0.4 mg | 0.2 mg |
Ungayisebenzisa njani
Ukufumana zonke izibonelelo zelethisi ekhankanywe apha ngasentla, kuyacetyiswa ukuba utye ubuncinci amaqabunga ama-4 elettuce ngosuku, ngokukhethekileyo nge-1 icephe yeoyile ye-oli, kuba ngale ndlela kunokwenzeka ukwandisa amandla ayo e-antioxidant, ukongeza ekubeni yinxalenye yokutya okusempilweni kunye nokutya okusempilweni.
Iletisi inokongezwa kwiisaladi, iijusi kunye neesendwitshi, kwaye kufuneka igcinwe kwisikhenkcisi ukugcina i-folic acid kunye nevithamin C.
Ukugcina amagqabi ixesha elide, sebenzisa ikhonteyina enesiciko kwaye ubeke itawuli okanye itawuli yephepha emazantsi kunye nomphezulu wesikhongozeli, ukuze iphepha lithathe ukufuma kumagqabi, liwenze ukuba ahlale ixesha elide. Ukongeza, unokubeka i-napkin phakathi kwephepha ngalinye, ukhumbule ukutshintsha iphepha xa lifumile kakhulu.
Iiresiphi kunye neletisi
Oku kulandelayo zezinye iiresiphi ezilula nezisempilweni ezineelethisi:
1. Uluhlu lwe-lettuce ehlanganisiweyo
Izithako:
- Amagqabi ama-6 elettuce egudileyo;
- Izilayi ezi-6 zeetshisi ezikhanyayo okanye ukhilimu we-ricotta;
- 1 yomnqatha omncinane okanye or beet.
Isosi
- Iipuniwe ezi-2 zeoyile yomnquma;
- 1 icephe lamanzi;
- 1 icephe lwemostade;
- 1/2 isipuni sejusi yelamuni;
- Ityuwa kunye ne-oregano ukunambitha.
Imowudi yokulungiselela
Beka isilayi setshizi, iham kunye neepunipoyi ezi-2 zekherothi egreyithiweyo kwigqabi ngalinye lettuce, ulisongele igqabi uze ulincamathisele ngezinto zokuthambisa. Sasaza imiqulu esityeni, xuba zonke izinto zesosi uze ufefe ngaphezulu kwemiqolo. Ukwenza ukuba umqulu ube nesondlo ngakumbi, unokongeza inkukhu ecoliweyo ekugcwaliseni.
2. Isaladi yesaladi
Izithako
- Iletisi 1;
- 2 iminqathe egayiweyo;
- 1 i-beet egayiweyo;
- I-1 itomato engenasikhumba kunye nembewu;
- Imango encinci eyi-1 okanye i-1/2 yemango enkulu isikwe kwiityhubhu;
- I-anyanisi e-1 isikwe kwizilayi;
- Ioyile yomnquma, iviniga, ityuwa kunye ne-oregano ukungcamla.
Imowudi yokulungiselela
Hlanganisa zonke izinto kunye nexesha kunye neoyile, iviniga, ityuwa kunye ne-oregano. Le saladi inokusebenza njengesitya esecaleni okanye njengesiqalo sokuqala kwizidlo eziphambili, inceda ukwandisa ukondla kunye nokulawula ukufunxwa kwee-carbohydrate kunye namafutha emathunjini.
3. Iti lettuce
Izithako
- Amagqabi elettuce ama-3;
- 1 indebe yamanzi.
Imowudi yokulungiselela
Bilisa amanzi ngamagqabi lettuce kangangemizuzu emi-3. Emva koko xinana kwaye uyisele ifudumele ebusuku ukuze ulwe nokungalali.
4. Ijusi yelethisi eneapile
Izithako
- Iikomityi ezi-2 zelayisi;
- I-1/2 indebe ye-apula eluhlaza;
- I-1/2 ikhutshwe i-lemon;
- 1 icephe leoats esongiweyo;
- Iikomityi ezintathu zamanzi.
Imowudi yokulungiselela
Hlanganisa zonke izithako kwi-blender uze usele iglasi enye yejusi ebandayo.
Izithuba Ezinomdla
IBlueberry Cashew Energy iluma iimfuno zakho zoMdlalo weSnack