I-lettuce isempilweni kwaye inexabiso

Isaladi incasa kamnandi. I-lettuce ineekhalori eziphantsi. Kwaye isaladi inokulungiswa ngamawaka eenguqu. Amaxesha apho i-lettuce yayigqalwa njengokutya kwemivundla ayacotha kodwa ngokuqinisekileyo aphelile. Ingcinga ekudala ikho yokuba izondlo ezivela kwi-lettuce azikwazi ukusetyenziswa kakuhle azikaqinisekiswa. Ngokuchasene noko: uphando ngoku lubonise ukuba i-lettuce ibonakaliswe ukuba ifaneleke ngokugqwesileyo ekwandiseni inqanaba lezinto ezibalulekileyo egazini labantu.

Isaladi: Ukutya kuvumelekile

Ubucinga ukuba ilethisi ibikukutya okufanelekileyo kwimivundla yasendlwini kodwa ingekuko okwabantu? Ubunoluvo lokuba abantu bafanele bakutshise ukutya kwabo ngaphambi kokuba bakutye ukuze izondlo nezinto ezibalulekileyo zifunxeke kakuhle. Uphinde wakholelwa kwisicatshulwa esithelekisa umxholo wezondlo ze-lettuce kunye nezicubu. Ukuba unokuphendula ngokuthi ewe kuyo yomithathu imibuzo, oko kuthetha ukuba awulunganga.

Ukutya okufanelekileyo ebantwini

Okokuqala, akufanele utyise i-lettuce yomvundla wakho. Ukutya okufanelekileyo komvundla kubandakanya izityalo zasendle, ingca, namaxolo. Uninzi lwabathandi bokutya okukrwada kusenokwenzeka ukuba kudala besazi ukuba i-lettuce kukutya okufanelekileyo ebantwini, kodwa ekugqibeleni ingqinwe ngokwesayensi.

Isifundo seSaladi

Kuphononongo lwakutsha nje lweYunivesithi yaseCalifornia / eLos Angeles UCLA kunye neLouisiana State University LSU, idatha ye-17,500 yamadoda kunye nabasetyhini phakathi kweminyaka eyi-18 kunye ne-45 kunye ne-55 iminyaka nangaphezulu yavavanywa. Iinkcukacha zivela kuPhando lweSizwe lweMpilo kunye neSondlo lweSizwe III. Ewe, zonke iiparameters eziphembelela inqanaba lezondlo egazini ziye zathathelwa ingqalelo, ezinje ngokuzivocavoca umzimba, ukuthatha amayeza, ukutshaya, njl.

Kwafunyaniswa ukuba ngokukhona i-lettuce kunye nemifuno ekrwada besitya abathathi-nxaxheba kuphononongo, kokukhona i-vitamin C, i-folic acid, ivithamin E, i-lycopene, kunye ne-beta-carotene zifunyenwe egazini labo ukuze isaladi kunye nabathandi bokutya okukrwada babonakale benesiqalo esingcono kakhulu. inqaku malunga nokhathalelo lwempilo. Ngezantsi sinikezela ngezinto ezibalulekileyo eziphononongwe kwisifundo, iziphumo zazo, kunye nemithombo yesaladi engcono kakhulu kwezi zinto zibalulekileyo.

I-lettuce kunye nemifuno eluhlaza iqinisekisa ukunikezelwa kwe-vitamin C

Uphononongo, olupapashwe kwi-September ye-Journal ehlaziywe ngontanga ye-American Dietetic Association, ngowokuqala ukujonga ubudlelwane phakathi kokusetyenziswa kwe-lettuce kunye namanqanaba ezondlo zegazi kubantu. Kwafunyaniswa kolu phononongo ukuba inkonzo nganye esetyenzisiweyo yonyusa amathuba okuhlangabezana nemfuno ecetyiswayo yemihla ngemihla yevithamin C ngama-165 ekhulwini kwabasetyhini kunye ne-119 yeepesenti kumadoda.

Ilethisi kunye nemifuno ekrwada zibonelela ngentsimbi

IVithamin C mhlawumbi yeyona vitamin yaziwa kakhulu kwaye abantu abaninzi bayazi ukuba ivithamin C iyawukhulisa ukhuselo lomzimba kwaye inokukhusela kwizifo. Kwelinye icala, into ebonakala ingaziwa kangako kukuba ivithamin C inezinye izakhono kunye nemisebenzi emininzi emzimbeni. Ngokomzekelo, kuyimfuneko ukukwazi ukufunxa isinyithi. Ngaphandle kwevithamin C, unokubandezeleka kakhulu ngenxa yokunqongophala kwentsimbi, nokuba unokutya izixa ezikhulu zentsimbi.

Ukunqongophala kwe-iron kukhokelela kwi-anemia ukuze kuphela ioksijini encinci inokuhanjiswa egazini. Izihlunu kunye nengqondo ngokukhawuleza ayibonelelwanga, imithambo-luvo isebenza ngokucothayo, amajoni omzimba abuthathaka kwaye ukusebenza ngokupheleleyo komntu kuyehla kabukhali.

Ngethamsanqa, i-lettuce kunye nemifuno eluhlaza ayinayo i-vitamin C kuphela, kodwa kunye nentsimbi eninzi, ngoko ke abadli besaladi bahlala bebonelelwa ngokufanelekileyo kule ndawo.

Isaladi ngokuchasene neeradicals zamahhala

Ikwangumthombo ogqwesileyo wevithamin E. Ubusazi ukuba ivithamin E kunye nevithamin C zisebenzisana ngokusondeleyo? Zombini iivithamini zisebenza njenge-antioxidants kwaye ke zikhusela umzimba wethu ekuhlaselweni ngama-radicals asimahla kwaye ngaloo ndlela ekwaluphaleni nakwizifo. Ngokukhawuleza ukuba i-vitamin E ithintele i-radical yamahhala, ayinakuphinda isebenze njenge-antioxidant ngokwayo. Ngoku ihlaziywa ngokukhawuleza nge-vitamin C - ekwaqulethwe kwiisaladi - iguqulelwe kwifom ye-antioxidant kwaye inokuhlasela i-radicals yamahhala kwakhona.

Iisaladi zigcwele i-folic acid

Zikwangumthombo obalaseleyo we-folic acid. I-Folic acid yenye yeevithamini ze-B, ibandakanyeka ekubunjweni kwegazi, kwaye, kunye nezinye iivithamini, inokuthintela i-arteriosclerosis. I-Folic acid ibaluleke kakhulu kubasetyhini abakhulelweyo njengoko ukunqongophala kwe-folic acid kumntwana ongekazalwa kunokonyusa umngcipheko wezilonda zomqolo. Iisaladi ezenziwe ngemifuno enamagqabi aluhlaza kunye nemifuno emitsha zibonelela nge-folic acid engaphezulu kunako nakuphi na okunye ukutya.

I-lettuce ikubonelela nge-lycopene

I-Lycopene i-phytochemical ininzi kakhulu kwiziqhamo ezibomvu kunye ne-orange kunye nemifuno efana neetamatati kunye ne-pink grapefruit. I-substance ye-carotenoids kwaye idume kakhulu ngemiphumo eluncedo kwi-prostate kunye nomhlaza wetyhalarha. Ngokuqinisekileyo, i-lycopene isekela iinkqubo zokuxilisa kwaye inqanda ukubunjwa kwe-cholesterol. Ngoko zonwabele iisaladi zetamatato kuzo zonke iintlobo zokwahluka xa kunokwenzeka ngexesha leetamatato zasehlotyeni. I-anyanisi kunye nomnquma okanye i-cress kunye ne-pine nuts zihamba kakuhle ngokukodwa kunye nesaladi yetamatato.

I-lettuce ityebile kwi-beta carotene

I-Beta-carotenes ifumaneka kwimifuno ephuzi, e-orenji, ebomvu, kunye neluhlaza mnyama kunye neziqhamo ezifana ne-B. kwisipinashi, i-kale, i-broccoli, i-karoti kunye ne-pepper ebomvu. Ukukhanya kombala wale mifuno, kokukhona iqulethe i-beta-carotene. I-Beta carotene ikhusela ulusu lwethu kwimitha ye-UV, ilibazisa inkqubo yokwaluphala, kwaye ikhusela kwiimpawu eziqhelekileyo zokuguga. Ngoko khetha i-lettuce yegusha kwisaladi yakho endaweni ye-lettuce ye-iceberg, sebenzisa i-broccoli endaweni ye-cauliflower, kwaye ungayikhohlwa iparsley. Awuyithandi i-broccoli eluhlaza kwisaladi? Emva koko marinate i-broccoli florets kwioli, ityuwa yemifuno, kunye nejusi yelamuni, kwaye ubavumele bahlale ubusuku bonke. Ngosuku olulandelayo, i-broccoli incasa kancinci ngomphunga.

Ngaba ukutya okuphekiweyo kungcono kunokutya okukrwada?

Olu phononongo luye lwaba phantsi kwezinye iinkalo. Iziphumo zophononongo zichasa ngokucacileyo umbono obanjwe ziingcali ezininzi zokuba umzimba womntu awukwazi ukusebenzisa ngokugqibeleleyo izondlo ezisuka kukutya okukrwada kwaye kungcono ukupheka ukutya. Nangona kunjalo, ukonyuka okunokulinganiswa kwezondlo kunye nezinto ezibalulekileyo egazini leqela lonke lovavanyo ngexesha lophononongo emva kokutya i-lettuce kubonisa ukuba umzimba ukwimeko entle kakhulu yokufunxa ezi zinto ekutyeni okukrwada kwaye uzisebenzise.

I-Koch igcina ilahleko yezondlo

Enyanisweni, kuya kuba sengqiqweni ngakumbi ukucinga malunga nokulahleka kwezinto ezibalulekileyo ezinokuthi zenzeke ngexesha lokupheka kunye nokubhaka. Ngenxa yokuba i-vitamin C ekhankanywe ngasentla kunye ne-antioxidant yezityalo zesibini zichithwa kakhulu ngokupheka, okunciphisa kakhulu ixabiso lempilo lokutya. Uphononongo olufanayo lubonise ukuba into ebizwa ngokuba yizithako ezichasene nesondlo kwezinye iindidi zemifuno (ezifana ne-oxalic acid okanye ifayibha) ayinayo phantse impembelelo efanayo yokuthintela ukufunxa izondlo njengoko kucingelwa.

Iivithamini ezininzi - impilo eninzi

Amanqanaba ahlala aphezulu ezondlo egazini labathandi be-lettuce abonisa ukuba izondlo ezibalulekileyo kunye nezinto ezibalulekileyo zinokufunxwa kakuhle kwi-lettuce, wachaza uLenore Arab, unjingalwazi we-epidemiology kwi-UCLA School of Public Health kunye nombhali-mbhali wophononongo.

Ukutya i-lettuce kunye nemifuno eluhlaza ke ngoko sisicwangciso esisebenzayo sokwandisa ukutya kwakho kwezondlo ezibalulekileyo.

Isaladi encinci - umphumo omkhulu

Ngelishwa, nangona kunjalo, siye safumanisa ukuba isaladi yemihla ngemihla kubantu abaninzi ayiyona nto, nto leyo unjingalwazi wazisola ngayo. Inxalenye enye yesaladi okanye ukutya okukrwada ngemini kuya kuqinisekisa ukuba imfuneko yezinto ezibalulekileyo ezifunekayo zinokuhlawulwa kwangethuba kunokuba bekuya kuba njalo ngaphandle kwesaladi. Ngenxa yokuba abathathi-nxaxheba kuphononongo babonise ukuba nesaladi encinci yemihla ngemihla inokuphucula kakhulu inani labo legazi. Ngokutsho kukaNjingalwazi Arab, nabani na othatha isigqibo sokuphucula ukutya kwabo kunye nomlinganiselo ophezulu wemifuno ekrwada wenza isigqibo sobulumko.