Ikhaphetshu vs. Lettuce: Yintoni umahluko?
Umxholo
- Ukwahluka kwezondlo phakathi kweklabishi kunye neletisi
- Izibonelelo zezempilo zeklabishi kunye nelettuce
- Zombini zizityebi kwifayibha
- Zombini ziqulathe iivithamini, iiminerali kunye nee-antioxidants
- Umahluko phakathi kwenkcubeko phakathi kweklabishi kunye neletisi
- Nguwuphi omele ukhethe?
- Umgca wezantsi
Iklabishi kunye neentlobo ezithile zelettuce zinokubonakala zifana, kodwa ezi mifuno zinomahluko omkhulu.
Ukuqala, iklabishi kunye nelettuce zahluke ngokupheleleyo kwimifuno. Banazo neeprofayili zesondlo ezahlukileyo, incasa, uburhabaxa, kunye nokusetyenziswa kokupheka.
Eli nqaku licacisa umahluko phakathi kweklabishi kunye neletisi, kubandakanya ulwazi ngesondlo, izibonelelo zempilo, kunye nendlela ezisetyenziswa ngayo ekhitshini.
Ukwahluka kwezondlo phakathi kweklabishi kunye neletisi
Zininzi iintlobo zekhaphetshu kunye neletisi. Nangona kunjalo, abantu abaninzi benza impazamo iklabishi eluhlaza-luhlobo oluqhelekileyo lwekhaphetshu kwiivenkile zokutya-kwi-lettuce ye-iceberg ngenxa yokubonakala kwayo okufanayo.
Nangona iklabishi eluhlaza kunye nelettuce yomkhenkce zinokubonakala zifana, baneeprofayile zesondlo ezahluke ngokupheleleyo.
Itheyibhile elandelayo ithelekisa izakha mzimba ezifumaneka kwi-100-gram servings zeklabishi eluhlaza eluhlaza kunye nelettuce yomkhenkce (,).
| Iklabishi eluhlaza | Iletisi yomkhenkce | |
| Iikhalori | 25 | 14 |
| Iiproteni | 1 gram | 1 gram |
| IiCarbs | Iigrama ezi-6 | Iigrama ezi-3 |
| Amafutha | Ngaphantsi kwe-1 gram | Ngaphantsi kwe-1 gram |
| Ifayibha | Iigrama ezi-3 | 1 gram |
| Vitamin A | I-2% yeNgeniso yoSuku lwemihla ngemihla (i-RDI) | I-10% ye-RDI |
| Vitamin C | Iipesenti ezingama-61 ze-RDI | I-5% ye-RDI |
| Vitamin K | I-96% ye-RDI | I-30% ye-RDI |
| Vitamin B6 | I-6% ye-RDI | 2% yeRDI |
| Umntu | I-11% ye-RDI | I-7% ye-RDI |
Njengoko ubona, zombini iklabishi kunye nelethisi ye-iceberg ziphantsi kweekhalori kwaye zinika iprotheyini encinci, amanqatha kunye neecarbs. Okwangoku, ikhaphetshu eluhlaza iphezulu kuninzi lwezakhamzimba- ngaphandle kwivithamini A.
Iklabishi nayo iphezulu kwizimbiwa kune lettuce yomkhenkce. Iqukethe i-calcium, isinyithi, i-magnesium, i-phosphorus, i-potassium kunye ne-manganese. Ikwanayo nefayibha engaphezulu, isinongo esidingekayo kwimpilo yokwetyisa ().
Gcina ukhumbula ukuba le theyibhile ingentla ithelekisa iindidi ezimbini zekhaphetshu kunye neletisi. Iindidi ze lettuce kunye nekhaphetshu zinezixa zezondlo ezingafaniyo.
IsishwankatheloZonke iintlobo zekhaphetshu kunye neletisi zineprofayili yesondlo eyahlukileyo. Ezona ntlobo zimbini zixhaphakileyo yiklabishi eluhlaza kunye nelettuce yomkhenkce. Banokubonakala befana, kodwa iklabishi eluhlaza iphezulu kwifayibha kwaye uninzi lweevithamini kunye neeminerali kune lettuce yomkhenkce.
Izibonelelo zezempilo zeklabishi kunye nelettuce
Ukutya naluphi na uhlobo lwemifuno, kubandakanya iklabishi okanye iletisi, kunokunceda impilo yakho.
Nangona kunjalo, iklabishi kunye nelettuce zinokuba neziphumo ezahlukeneyo kwimpilo ngenxa yamanqanaba awohlukileyo ezakhamzimba kunye nezityalo.
Zombini zizityebi kwifayibha
Iklabishi ibetha iletesi yomkhenkce kumxholo wefayibha. Oko kwathethi, kubandakanya iklabishi okanye iindlela ezahlukeneyo zeletisi eluhlaza enamagqabi ekudleni kwakho kunokunyusa kakhulu ukutya kwakho ifayibha.
Ukutya ukutya okuphezulu kwimifuno enefayibha ebalulekileyo kwimpilo yakho yokwetyisa. Ifayibha - izinto zokutyala ongenakukwazi ukuzicola- inceda ukugcina ukuhamba kwamathumbu rhoqo kwaye wondla iintsholongwane eziluncedo emathunjini akho ().
Ukongeza, ukutya ukutya okunefayibha ephezulu kunokukunceda ulahle amanqatha omzimba kwaye ugcine ubunzima obusempilweni. Ifayibha icothisa ukwetyisa, okunokunyusa ukugcwala emva kokutya, okukhokelela ekunciphiseni ukutya ().
Ukujongwa kwakhona kwezifundo ezi-3 kubandakanya abathathi-nxaxheba abali-133,000 abajonga indlela ukutya ifayibha okuchaphazele ngayo ubunzima bomzimba ngaphezulu kweminyaka emi-4.
Kufumanise ukuba abantu abatya kakhulu iziqhamo kunye nemifuno ezityebileyo baphulukene nobunzima kakhulu kunabo batya imveliso ene-fiber encinci ().
Kwaye ukutya ifibre kunokunceda ukulawula iswekile yegazi, ukuphucula impilo yentliziyo, kunye nokwenza amandla omzimba ().
Zombini ziqulathe iivithamini, iiminerali kunye nee-antioxidants
Zombini iklabishi kunye nelethisi yomkhenkce yimithombo elungileyo yezondlo. Nangona kunjalo, iklabishi iqulethe iivithamini kunye neeminerals ngakumbi kune-lettuce yomkhenkce, kubandakanya iivithamini C kunye no-K, i-folate kunye ne-potassium (,).
Ngokukodwa, ikhaphetshu eluhlaza igcwele ii-antioxidants, kubandakanya i-polyphenol compounds kunye ne-vitamin C. I-Antioxidants inezinto ezinamandla ezichasayo kwaye ziyanceda ukulwa nomonakalo weselfowuni obangelwa ziimolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals).
Ngapha koko, olunye uphononongo luqwalasele ukuba ikhaphetshu eluhlaza inenqanaba eliphezulu lomsebenzi we-antioxidant kune-Savoy kunye ne-Chinese iklabishi yohlobo ().
Ngelixa iletisi yomkhenkce iqulethe ii-antioxidants, iklabishi kunye nezinye iintlobo zeeladisi ezinje ngeelethi ezibomvu zinezixa eziphezulu kakhulu ().
Ukubandakanya i-vitamin-, i-mineral-, kunye ne-antioxidant-rich foods kwi-diet yakho inokukunceda ukunciphisa umngcipheko weemeko ezininzi ezingapheliyo, ezifana nesifo sikashukela kunye nentliziyo kunye nezifo ezingenayo i-neurodegenerative (,,).
Kufuneka kuqatshelwe ukuba ezinye iindidi zelethisi, ezinjenge-lettuce yaroma kunye nelethisi ebomvu yamagqabi, zigcwele iivithamini, iiminerali kunye nee-antioxidants. Ngapha koko, ezi ndidi zeettuce zinokuqulatha izixa eziphezulu zezakhamzimba ezithile kunekhaphetshu (,).
Umzekelo, i-lettuce yamaRoma iqulethe phantse kabini isixa se-potassium efumaneka kwinani elifanayo leklabishi eluhlaza (,).
IsishwankatheloZombini iklabishi kunye neletisi ziqulathe ifayibha, iivithamini, iiminerali, kunye nee-antioxidants. Ikhaphetshu ngumthombo otyebileyo, kodwa kuxhomekeke kwindidi yeletisi okanye ikhaphetshu. Ilettuce ye-Iceberg ihlala isezantsi kunezinye iintlobo ezifana nelettuce ebomvu ebomvu.
Umahluko phakathi kwenkcubeko phakathi kweklabishi kunye neletisi
Nangona ikhaphetshu kunye neletisi zibukeka zifana, zinencasa eyahlukileyo kwaye zisetyenziswa ngeendlela ezahlukeneyo ekhitshini.
Umzekelo, ikhaphetshu eluhlaza ine-flavour enobunzima ngakumbi, kunye ne-crunchier texture kune-lettuce ye-iceberg, enencasa ngandlel 'ithile.
Ubunzima bekhaphetshu buwuvumela ukuba ubambe kakuhle kwizicelo zokupheka ezinje ngokubilisa, yiyo loo nto ikhaphetshu ihlala iphakwa iphekiwe.
Nangona i-iceberg kunye nezinye iilheti zingaphekwa, zihlala zikhonzwa ziluhlaza. I-Iceberg iqokelelwe kwiisaladi, isetyenziselwa ukuhombisa iipleyiti, okanye ifakwe kwiiburger.
Iklabishi ekrwada inokudityaniswa nemayonnaise, iviniga, lwemostade, kunye nezinye izithako zokwenza icolelawlaw, isitya esithandwayo esecaleni seebhaybhese kunye nepikniki.
IsishwankatheloIkhaphetshu kunye neletisi zineeprofayile zokunambitheka ezahlukeneyo kunye nokusetyenziswa okuphekwayo. Iklabishi ihlala iphekiwe okanye isetyenziswa kwizitya ze-coleslaw, ngelixa ilettuce ihlala ityiwa intsha.
Nguwuphi omele ukhethe?
Ukuba ukhangele ukhetho olusempilweni kwezi zimbini, khetha iklabishi. Iindidi zeelethisi ezinje ngelettuce ebomvu yamagqabi kunye neRoma nazo zikwindlela elungileyo.
Iklabishi, kubandakanya eluhlaza kunye nebomvu iklabishi, iphakame kakhulu kwiivithamini, iiminerali, kunye nezixhobo ezincedo zezityalo kune lettuce yomkhenkce.
Nangona kunjalo, gcinani engqondweni ukuba iklabishi inomdla ohlukileyo kunye nokuthungwa kune-lettuce, ngenxa yoko isenokungasebenzi kakuhle kwiindlela ezithile zokupheka ezisetyenziswa kwi-lettuce.
Umzekelo, ikhaphetshu ekrwada ingenziwa isaladi, kodwa iintlobo ze lettuce ezinje nge iceberg zihlala zikhethwa kwezi ntlobo zezitya ngenxa yokunambitheka kwazo kunye nokuqaqamba okukhanyayo.
Ukuba ufuna ukuthungwa kwelethisi kodwa ujonge ukhetho olunesondlo ngaphezu kwe-iceberg, khetha iindidi zeettuce ezinamanqanaba aphezulu ezondlo, ezinje ngegqabi elibomvu okanye iletisi yereoma (,).
IsishwankatheloNokuba ukhetha iklabishi okanye iletisi kuxhomekeke kwindlela oceba ukuyisebenzisa ngayo, kunye nokukhetha ukutya okunesondlo kunye nokunambitheka.
Umgca wezantsi
Zininzi iindidi zeklabishi kunye nelethisi, nganye inezakha-mzimba zayo. Zonke zikhetho olusempilweni, kodwa ezinye ziphezulu kwizakhamzimba kunezinye.
Nangona iklabishi eluhlaza kunye nelettuce yomkhenkce zikhangeleka zifana, iklabishi eluhlaza inesondlo ngakumbi. Ezi zimbini zikwanazo neencasa ezahlukeneyo, ukwenziwa, kunye nokusetyenziswa kwenkcubeko.
Iklabishi ihlala isetyenziswa kwizitya eziphekiweyo kunye necoleslaw, ngelixa iletisi ihlala ityiwa ikrwada kwiisaladi, iiburger, nakwiisendwitshi.
Ukuba uthatha isigqibo phakathi kwezi zimbini, iklabishi lukhetho olunesondlo ngakumbi. Nangona kunjalo, kwimeko apho i-lettuce kuphela iya kwenza, zama iindidi ezinomsoco ezinjenge-romaine okanye i-lettuce ebomvu.
Amanqaku Anomdla
Yintoni iOrchiepididymitis, iimpawu kunye nonyango
