9 lettuce mabhenefiti, mhando uye maitiro ekushandisa (nemaresipi)

Zvemukati

• 1. Anofarira kurasikirwa uremu
• 2. Inobatsira kudzora shuga yeropa
• 3. Inochengetedza hutano hwemaziso
• 4. Inodzivirira kukwegura kweganda risati rasvika
• 5. Inochengetedza hutano hwepfupa
• 6. Inodzivirira kupererwa neropa
• 7 Inobatsira kurwisa kushaya hope
• 8. Ine antioxidant chiito
• 9. Kurwisa kuvimbiswa
• Mhando dzetisi
• Ruzivo rwehutano
• Maitiro ekudya
• Mapepa ane lettuce
• 1. Yakakungwa lettuce mupumburu
• 2. Lettuce saladhi
• 3. Lettuce tii
• 4. Mutisi wetisi neapuro

Lettuce imuriwo une hupfumi mufibre uye ma antioxidants ayo anofanirwa kuverengerwa mukudya kwemazuva ese nekuti anogona kuunza mabhenefiti akati wandei ezvehutano, sekuda kurasikirwa uremu, kugadzirisa hutano hwematumbo uye kudzora mashuga eropa. Aya mabhenefiti anopihwa neinovakavaka uye bioactive makemikari aripo mu lettuce, senge vhitamini C, carotenoids, folates, chlorophyll uye phenolic makomponi.

Muriwo uyu unogona kushandiswa mumasaradhi, mukugadzirira majusi kana tii, uye unogona kudyarwa zviri nyore kuitira, zvichingoda hari diki, zuva rakawanda uye mvura kuti ikure.

Kugara uchidya letisi inogona kuunza zvinotevera hutano mabhenefiti:

1. Anofarira kurasikirwa uremu

Lettuce imuriwo une macalorie mashoma uye wakapfuma mufibre, iyo inosimudzira kunzwa kwekuguta uye inofarira kuonda.

2. Inobatsira kudzora shuga yeropa

Iyo tambo dzinowanikwa mu lettuce dzinokonzera kunwa kwemakabohydrate mumatumbo kunonoka, zvichidzivirira kumuka nekukurumidza kweshuga yeropa uye, nekudaro, iri sarudzo yakanakisa kune vanhu vane chirwere cheshuga kana pre-chirwere cheshuga.

3. Inochengetedza hutano hwemaziso

Lettuce yakafuma muvhitamini A, yakakosha micronutrient yekuchengetedza hutano hwemaziso, kudzivirira xerophthalmia uye husiku hupofu, pamusoro pekudzivirira macular degeneration inosanganisirwa nezera.

4. Inodzivirira kukwegura kweganda risati rasvika

Kutenda kune antioxidant zvemukati, kunwa kwetisi kunobatsira kuchengetedza maseru eganda kubva kukuvara kunokonzerwa nemahara radicals. Pamusoro pezvo, inopa vhitamini A uye vhitamini E, iyo inochengetedza ganda kubva kumwaranzi yezuva ye ultraviolet, uye vhitamini C, iyo yakakosha pakurapa nekugadzira collagen mumuviri, nokudaro ichisimudzira kuumbwa kwemakwenzi.

Lettuce yakapfumawo mumvura, ichibatsira kuchengetedza ganda zvakanaka.

5. Inochengetedza hutano hwepfupa

Lettuce yakafuma mune akawanda mamineral senge calcium uye phosphorus, ayo anoenderana nekuumbwa kwemabhonzo.Uye zvakare, inewo magnesium inova chikamu cheiyo calcium yekumwa uye yekumisikidza maitiro, sezvo ichidzvinyirira chiitiko chehormone inoitisa bone resorption.

Uye zvakare, uyu muriwo unewo vhitamini K, inoenderanawo nekusimbiswa kwemabhonzo.

6. Inodzivirira kupererwa neropa

Nekuti ine folic acid uye iron, kunwa kwetisi kunogona kudzivirira uye kurapa kupererwa neropa, sezvo aya ari zvicherwa zvine chekuita nekuumbwa kwemasero matsvuku eropa. Nekuda kwemhando yedare iyo lettuce inopa, zvakakosha kuti chikafu chine hupfumi muvhitamini C chinodyiwawo kuitira kuti kufutisa kwemukati kufadze.

7 Inobatsira kurwisa kushaya hope

Lettuce ine zvimiro zvekudzikamisa izvo zvinobatsira kudzikisira kushushikana uye kunakidzwa kwepakati sisitimu, ichibatsira kurwisa kushaya hope uye kuita kuti munhu arara zvirinani.

8. Ine antioxidant chiito

Lettuce yakafuma mune antioxidants, sezvo iine vhitamini C, carotenoids, folates, chlorophyll uye phenolic makomputa, ayo anodzivirira kukuvara kunokonzerwa nemahara radicals kumasero uye, nekudaro, kushandiswa kwayo nguva dzose kunogona kubatsira mukudzivirira kwezvirwere zvisingaperi, kusanganisira cancer.

9. Kurwisa kuvimbiswa

Nekuti ine hupfumi mu fiber uye nemvura, lettuce inofarira kuwedzera kwehukuru hwetsvina uye hydration yayo, ichifarira kubuda kwayo uye kuve sarudzo yakanakisa kune avo vanozvimbirwa.

Mhando dzetisi

Kune marudzi akati wandei lettuce, iwo makuru ari:

• Americana kana Iceberg, iyo inoratidzirwa nekukomberedza uye mashizha ane chiedza chine ruvara rwegirini;
• Lisa, umo mashizha akatsetseka uye akatsetseka;
• Crespa, iyo ine mashizha ane zvisizvo pamagumo, kuwedzera pakuva akatsetseka uye akapfava;
• Roma, mune mashizha akafara, akareba uye akapetana uye akasvibira nerima;
• Pepuru, ine mashizha epepuru.

Aya marudzi eletisi ane zvakafanana zvivakwa, uye panogona kuve nemisiyano muhuwandu hwezvinhu zvinovaka muviri, mukuwedzera kune mutsauko mukugadzirwa, ruvara uye kuravira.

Ruzivo rwehutano

Iyi tafura inotevera inoratidza kuumbwa kwehutano mune 100 g yetepisi yakasviba uye yepepuru:

Maitiro ekudya

Kuti uwane mabhenefiti ese eletisi ataurwa pamusoro, zvinokurudzirwa kudya angangoita mashizha mana eletisi pazuva, kunyanya ne 1 kapu yemafuta emuorivhi, seiyi nzira zvinokwanisika kuwedzera simba rayo re antioxidant, pamusoro pekuvawo chikamu Kudya kwakadzikama uye kune hutano.

Lettuce inogona kuwedzerwa kumasaladhi, majusi uye masangweji, uye inofanirwa kuchengetwa mufiriji kuchengetedza folic acid uye vhitamini C zvemukati.

Kuchengeta mashizha kwenguva yakareba, shandisa mudziyo une muvharo woisa mucheka wekumeso kana pepa pazasi nepamusoro pechimudziyo, kuitira kuti bepa ripinze hunyoro kubva pamashizha, zvichiita kuti rigare kwenguva refu. Uye zvakare, iwe unogona zvakare kuisa napkin pakati peshizha rimwe nerimwe, uchiyeuka kushandura bepa kana ranyorova kwazvo.

Mapepa ane lettuce

Izvi zvinotevera mamwe akareruka uye ane hutano mapepa ane lettuce:

1. Yakakungwa lettuce mupumburu

Zvisungo:

• 6 mashizha eletisi yakashata;
• 6 zvimedu zvemama machena chizi kana ricotta cream;
• 1 diki yakakangwa karoti kana ½ beet.

Sauce

• 2 tablespoons emafuta emuorivhi;
• 1 tablespoon yemvura;
• 1 tablespoon yemasitadhi;
• 1/2 punipuni yejimu remonimu;
• Munyu uye oregano kuravira.

Kugadzirira modhi

Isa chidimbu chechizi, ham uye mashupuni maviri ekaroti yakakangwa pane rimwe nerimwe reti lettuce, uchimonera shizha uye uchisungirira nemazino. Govera rolls mumudziyo, sanganisa zvese zvinoshandiswa muto uye kusasa pamusoro pemapumburu. Kuita kuti mupumburu uwedzere kuva nehutano, unogona kuwedzera shredded huku kune iyo yekuzadza.

2. Lettuce saladhi

Zvinoshandiswa

• 1 lettuce;
• 2 grated karoti;
• 1 griti beet;
• 1 nyanya isina ganda uye isina mhodzi;
• 1 mango diki kana 1/2 mango hombe yakatemwa kuita cubes;
• 1 hanyanisi akachekwa kuita zvidimbu;
• Maorivhi, vhiniga, munyu uye oregano kuravira.

Kugadzirira modhi

Sanganisa zvese zvinoshandiswa uye mwaka nemafuta, vhiniga, munyu uye oregano. Iyi saladhi inogona kushanda seyedivi dhishi kana sekutanga muzvikafu zvikuru, zvichibatsira kuwedzera kuguta uye kudzora kunwa kwemakabohydrate nemafuta mumatumbu.

3. Lettuce tii

Zvinoshandiswa

• 3 akachekwa lettuce mashizha;
• 1 mukombe wemvura.

Kugadzirira modhi

Bira mvura iine lettuce mashizha kwemaminitsi matatu. Wobva waomesa uye uchinwa chinodziya usiku kurwisa kushaya hope.

4. Mutisi wetisi neapuro

Zvinoshandiswa

• 2 makapu lettuce;
• 1/2 mukombe weapuro yakasvibirira;
• 1/2 yakadzvanywa ndimu;
• 1 tablespoon yeoats yakakoswa;
• 3 makapu emvura.

Kugadzirira modhi

Sanganisa zvese zvinoshandiswa mu blender uye unwe 1 girazi remuto unotonhora.