Kabichi vs. Lettuce: Ndeupi Musiyano?

Zvemukati

• Musiyano wezvakanaka pakati pekabichi neletisi
• Hutano makomborero ekabichi uye lettuce
• Ose akapfuma nefibre
• Ose ane mavitamini, zvicherwa, uye antioxidants
• Culinary misiyano pakati pekabichi neletisi
• Ndeupi waunofanira kusarudza?
• Chinokosha

Kabichi uye mamwe marudzi eletisi anogona kutaridzika zvakafanana, asi miriwo iyi ine misiyano mikuru.

Kutanga, kabichi uye lettuce zvakasiyana zvachose miriwo. Ivo zvakare vane akasiyana akasarudzika mafayuru, mavhenekeri, magadzirirwo, uye zvekudya zvinoshandiswa.

Chinyorwa ichi chinotsanangura mutsauko uripo pakati pekabichi neletisi, zvinosanganisira ruzivo rwehutano, mabhenefiti ehutano, uye mashandisirwo awo mukicheni.

Musiyano wezvakanaka pakati pekabichi neletisi

Kune akawanda marudzi ekabichi uye lettuce. Zvisinei, vanhu vazhinji vanonyanya kukanganisa kabichi yakasvibirira - mhando yakajairika yekabichi muzvitoro - kune iceberg lettuce nekuda kwekuonekwa kwavo kwakafanana.

Kunyangwe girini kabichi uye iceberg lettuce zvingaratidzika zvakafanana, vane akasiyana zvachose mapeturu ehutano.

Iyi tafura inotevera inofanidza zvinovaka muviri zvinowanikwa mu100-gramu servings yeakasvibirira kabichi kabichi uye iceberg lettuce (,).

Sezvauri kuona, zvese kabichi uye iceberg lettuce zvakaderera mumacalorie uye zvinounza mashoma mapuroteni, mafuta, uye carbs. Zvichakadaro, girini kabichi yakakwira muzvakawanda zvinovaka muviri - kunze kwevhitamini A.

Kabichi zvakare yakakwira mumaminerari kupfuura iceberg lettuce. Iine yakawanda calcium, iron, magnesium, phosphorus, potasium uye manganese. Iyo zvakare ine fiber yakawanda, chinovaka muviri chakakosha kugayeti hutano ().

Ramba uchifunga kuti tafura iri pamusoro inofanidza marudzi maviri chete ekabichi uye lettuce. Mhando dzakasiyana dze lettuce uye makabheji zvine huwandu hwakasiyana hwehuturu.

Mhando dzakasiyana siyana dzekabichi uye lettuce dzine hutano hwakasiyana. Mhando mbiri dzakasiyana dzemhando yakasvibirira ndeyegirini kabichi uye lettuce yechando. Dzinogona kutaridzika senge, asi girini kabichi yakakwira mune fiber uye mavitamini mazhinji uye mamineral kupfuura iceberg lettuce.

Hutano makomborero ekabichi uye lettuce

Kudya chero mhando yemuriwo, kusanganisira kabichi kana lettuce, kunogona kubatsira hutano hwako.

Nekudaro, kabichi uye lettuce zvinogona kuve nemhedzisiro dzakasiyana pahutano nekuda kwenzvimbo dzakasiyana dzekudya uye mishonga yemiti.

Ose akapfuma nefibre

Kabichi inorova iceberg lettuce mune fiber zvemukati. Izvo zvakati, kusanganisira kabichi kana mhando dzakasiyana dzemashizha egirini lettuce mukudya kwako dzinogona kusimbisa yako fiber yekudya.

Kudya chikafu chakazara mumafuta-akapfuma miriwo kwakakosha kune hutano hwako hwekugaya. Fiber - yekudyara zvinhu zvausingakwanise kugaya - zvinobatsira kuchengetedza ura hwako kugara uye nekupa mabhakitiriya anobatsira mudumbu rako ().

Pamusoro pezvo, kudya chikafu chepamusoro-fiber kunogona kukubatsira kurasikirwa nemafuta emuviri akawandisa uye kuchengetedza huremu hune hutano. Fiber inononoka kugaya, iyo inogona kuwedzera manzwiro ekuzara mushure mekudya, zvichitungamira kudzikisira kudya kwekudya ().

Kuongororwa kwezvidzidzo zvitatu kusanganisira vanopfuura 133,000 vatori vechikamu vakatarisa kuti fiber kudya kunokanganisa sei uremu hwemuviri pamusoro pemakore mana.

Yakawana kuti vanhu vane yakanyanya kudya michero ine michero-ine michero uye miriwo vakarasikirwa zvakanyanya kurema kupfuura avo vaidya zvishoma zvine hupfumi hwakawanda ().

Uyezve, kudya fiber kunogona kubatsira kudzora shuga yeropa, kunatsiridza hutano hwemwoyo, uye kuwedzera immune immune ().

Ose ane mavitamini, zvicherwa, uye antioxidants

Ose kabichi uye iceberg lettuce ndiwo manyuko ezvehutano. Zvisinei, kabichi rine mavitamini uye zvicherwa zvakawandisa kupfuura lettuce yechando, kusanganisira mavitamini C uye K, folate, uye potasium (,).

Kunyanya, green kabichi rakazara nema antioxidants, anosanganisira polyphenol macomputer uye vhitamini C. Maantioxidants ane masimba anodzivirira kuzvimba uye anobatsira kurwisa kukuvara kwemaseru kunokonzerwa nemamorekuru asina kugadzikana anonzi mahara radicals ().

Muchokwadi, kumwe kuongorora kwakaratidza kuti girini kabichi yaive neyakawedzera chikamu cheiyo antioxidant chiitiko kupfuura Savoy neChinese makabichi mhando ().

Nepo iceberg lettuce iine antioxidants, kabichi uye mamwe lettuce mhando senge tsvuku letesi ine yakawanda kwazvo mari ().

Kuisa vitamini-, mineral-, uye antioxidant-zvakapfuma zvekudya mune yako dhayeti zvinogona kubatsira kudzikisa njodzi yako yezvakawanda zvisingaperi mamiriro, akadai seshuga nemoyo uye neurodegenerative hosha (,,).

Izvo zvinofanirwa kucherechedzwa kuti mamwe marudzi eletisi, senge romaine lettuce uye tsvuku yemashizha lettuce, akazara mavitamini, zvicherwa, uye antioxidants. Muchokwadi, idzi mhando dzeletisi dzinogona kuve neakawanda huwandu hwehumwe huturu kupfuura hwakaita kabichi (,).

Semuenzaniso, romaine lettuce ine kanenge kakapetwa kaviri huwandu hwe potasium inowanikwa muhuwandu hwakaenzana hwegirabichi kabichi (,).

Ose kabichi uye lettuce zvine fiber, mavitamini, zvicherwa, uye antioxidants. Kabichi inowanzove hupfumi, asi zvinoenderana nemhando dzakasiyana dzetisi kana kabichi. Iceberg lettuce inowanzo kudzikira mune zvinovaka muviri kupfuura mamwe marudzi senge tsvuku tsamba yemashizha.

Culinary misiyano pakati pekabichi neletisi

Kunyangwe kabichi uye lettuce zvichitaridzika zvakafanana, zvine zvinwiwa zvakasiyana zvachose uye zvinoshandiswa nenzira dzakasiyana mukicheni.

Semuenzaniso, girini kabichi ine yakaoma kunzwisisa, peppery flavour uye crunchier dhizaini pane iceberg lettuce, iyo ine yakati bland, mvura inonaka.

Iko kuomarara kwekakichi kunoitendera kuti ibate zvakanaka mukubika maficha senge kufashaira, ndosaka kabichi ichiwanzopihwa yakabikwa.

Kunyangwe iceberg uye mamwe lettuce anogona kubikwa, anowanzo shandiswa ari mbishi. Iceberg inowanzo gurwa mumashizha, inoshandiswa kuchenesa mahwendefa, kana kuiswa mukati me burger.

Raw kabichi inogona zvakare kusanganiswa nemayonnaise, vhiniga, masitadhi, uye zvimwe zvinoshandiswa kugadzira coleslaw, inozivikanwa padivi dhishi yemabharuki nemapikiniki.

Kabichi uye lettuce zvine akasiyana profiles ekunaka uye zvekushandisa zvekushandisa. Kabichi inowanzo shandiswa yakabikwa kana kushandiswa mucoleslaw ndiro, nepo lettuce inowanzo kudyiwa nyowani.

Ndeupi waunofanira kusarudza?

Kana iwe uchitsvaga iyo ine hutano sarudzo yevaviri, sarudza kabichi. Lettuce dzakasiyana senge tsvuku mashizha lettuce uye romaine zvakare mamwe maitiro akanaka.

Kabichi, kusanganisira girini uye tsvuku kabichi, inowanzo kuve yakakwira mavitamini, zvicherwa, uye zvinobatsira zvinomera zvinomera kupfuura iceberg lettuce.

Nekudaro, ramba uchifunga kuti kabichi ine akasiyana manakiro uye magadzirirwo pane lettuce, saka inogona kusashanda zvakanaka mune mamwe lettuce-akavakirwa mapepa.

Semuenzaniso, kabichi mbishi inogona kugadzirwa saradhi, asi mhando dzeletisi senge iceberg dzinowanzo sarudzwa mumhando dzeidzi ndiro nekuda kwekunaka kwadzo uye kupepuka.

Kana iwe uchida kuumbwa kwetetisi asi urikutsvaga imwe nzira inovaka muviri kupfuura iceberg, sarudza mhando yetetisi ine huwandu hwakakwira hwezvinhu zvinovaka muviri, senge tsvuku tsvuku kana romaine lettuce (,).

Kunyangwe iwe ukasarudza kabichi kana lettuce zvinoenderana nekuti unoronga kuishandisa sei, pamwe nezvako zvinovaka muviri uye zvinonaka.

Chinokosha

Kune mhando dzakasiyana dzakasiyana dzekabichi neletisi, imwe neimwe iine hupfumi hwayo. Ese iwo sarudzo dzakanaka, asi mamwe ari akakwirira mune zvinovaka muviri kupfuura mamwe.

Kunyangwe girini kabichi uye iceberg lettuce zvichitaridzika zvakafanana, girini kabichi ine hutano zvakanyanya. Iwo maviri zvakare ane akasiyana akasiyana akasiyana siyana, magadzirirwo, uye zvekudya zvinoshandiswa.

Kabichi inowanzo shandiswa mumidziyo yakabikwa uye coleslaw, nepo lettuce inowanzo kudyiwa yakasvibirira mumasaladhi, burger, uye masangweji.

Kana iwe uri kusarudza pakati pezviviri, kabichi ndiyo sarudzo inovaka muviri. Zvisinei, mumamiriro ezvinhu ayo chete lettuce ichaita, edza zvimwe zvinowedzera-zvakasvibirira zvakasiyana-siyana semaroma kana tsvuku tsvuku lettuce.