Izinzuzo ze-ulethisi, izinhlobo nokuthi ungazisebenzisa kanjani (ngezindlela zokupheka)

-Delile

• 1.Kuthanda ukwehla kwesisindo
• 2. Isiza ukulawula ushukela wegazi
• 3. Igcina impilo yamehlo
• 4. Kugwema ukuguga ngaphambi kwesikhathi kwesikhumba
• 5. Igcina impilo yethambo
• 6. Kuvimbela i-anemia
• 7 Isiza ukulwa nokuqwasha
• 8. Inesenzo se-antioxidant
• 9. Ukulwa nokuqunjelwa
• Izinhlobo zik ulethisi
• Imininingwane yezempilo
• Ungayisebenzisa kanjani
• Ungadliwa nge ulethisi
• 1. Izinto ezihlohlwe ulethisi roll
• 2. Isaladi yesaladi
• 3. Itiye letisi
• 4. Ijusi letisi nge-apula

I-Lettuce imifino ecebile nge-fiber kanye nama-antioxidants okufanele afakwe ekudleni kwansuku zonke ngoba ingaletha izinzuzo eziningana zezempilo, njengokuncipha kwesisindo, ukwenza ngcono impilo yamathumbu nokulawula amazinga kashukela egazini. Lezi zinzuzo zinikezwa izakhi zomzimba kanye nezinto eziphilayo ezikhona kulethisi, njengevithamini C, carotenoids, folates, chlorophyll kanye ne phenolic compounds.

Le mifino ingasetshenziswa kumasaladi, ekulungiseleleni amajusi noma itiye, futhi ingahlwanyelwa kalula uma kwenzeka, idinga ibhodwe elincane kuphela, ilanga eliningi namanzi okukhula.

Ukusetshenziswa njalo kuk ulethisi kungaletha izinzuzo zezempilo ezilandelayo:

1.Kuthanda ukwehla kwesisindo

I-Lettuce imifino enamakhalori ambalwa futhi icebile ku-fiber, ekhuthaza umuzwa wokusutha futhi ithande ukwehla kwesisindo.

2. Isiza ukulawula ushukela wegazi

Imicu ekhona ku-ulethisi ibangela ukuthi ukumuncwa kwama-carbohydrate emathunjini kuhambe kancane, kuvimbele ukwanda okusheshayo kukashukela egazini, ngakho-ke, kuyindlela enhle kakhulu kubantu abanesifo sikashukela noma abangaphambi kwesifo sikashukela.

3. Igcina impilo yamehlo

I-Lettuce icebile ku-vitamin A, i-micronutrient ebalulekile yokugcina impilo yamehlo, ukuvimbela i-xerophthalmia nobumpumputhe ebusuku, ngaphezu kokuvimbela ukonakala kwe-macular okuhambisana nobudala.

4. Kugwema ukuguga ngaphambi kwesikhathi kwesikhumba

Ngenxa yokuqukethwe kwe-antioxidant, ukusetshenziswa kwe-ulethisi kusiza ukuvikela amangqamuzana esikhumba ekulimaleni okubangelwa ama-radicals amahhala. Ngaphezu kwalokho, ihlinzeka ngovithamini A novithamini E, ovikela isikhumba emisebeni yelanga ye-ultraviolet, kanye novithamini C, obalulekile enqubweni yokwelashwa nokukhiqizwa kwe-collagen emzimbeni, ngaleyo ndlela kukhuthazwe ukwakheka kwemibimbi.

Ulethisi ucebile futhi ngamanzi, okusiza ekugcineni isikhumba sinamanzi afanele.

5. Igcina impilo yethambo

I-Lettuce icebile ngamaminerali amaningana afana ne-calcium ne-phosphorus, ahlobene nokwakheka kwamathambo.Ngaphezu kwalokho, futhi ine-magnesium eyingxenye yenqubo yokumuncwa kwe-calcium nenqubo yokwenziwa, ngoba icindezela isenzo se-hormone esibhekele ukubuyiselwa kwamathambo.

Ngaphezu kwalokho, le mifino iqukethe novithamini K, ohlobene nokuqiniswa kwamathambo.

6. Kuvimbela i-anemia

Ngenxa yokuthi iqukethe i-folic acid ne-iron, ukusetshenziswa kwe-ulethisi nakho kungavimbela futhi kulaphe i-anemia, ngoba lawa amaminerali ahlobene nokwakheka kwamaseli abomvu egazi. Ngenxa yohlobo lwensimbi olunikezwa ulethisi, kubalulekile ukuthi ukudla okunothe ku-vithamini C nakho kudliwe ukuze kumuncwe amathumbu.

7 Isiza ukulwa nokuqwasha

Ulethisi unezinto ezizolisayo ezisiza ukunciphisa ukucindezeleka nokuqina kwesistimu yezinzwa emaphakathi, okusiza ukulwa nokuqwasha nokwenza umuntu alale kangcono.

8. Inesenzo se-antioxidant

I-Lettuce icebile ngama-antioxidants, njengoba iqukethe uvithamini C, i-carotenoids, i-folates, i-chlorophyll kanye ne-phenolic compounds, evimbela umonakalo odalwe ama-radicals wamahhala kumaseli, ngakho-ke, ukusetshenziswa kwayo njalo kungasiza ekuvikeleni izifo ezingalapheki, kufaka phakathi umdlavuza.

9. Ukulwa nokuqunjelwa

Ngenxa yokuthi icebile ku-fiber namanzi, i-ulethisi ithanda ukwanda kosayizi wendle ne-hydration yayo, ikhetha ukuphuma kwayo futhi ibe yindlela enhle kakhulu kulabo abaqunjelwe.

Izinhlobo zik ulethisi

Kunezinhlobo eziningana zikalethisi, okuyizona eziyinhloko:

• I-Americana noma i-Iceberg, ebonakala ngokuba yindilinga namaqabunga anombala oluhlaza okhanyayo;
• ULisa, lapho amaqabunga ebushelelezi futhi ebushelelezi khona;
• UCrespa, enamaqabunga anokuhluzwa ekugcineni, ngaphezu kokubushelelezi nokuthamba;
• IsiRoma, lapho amaqabunga ebanzi khona, ende futhi agobile futhi eluhlaza okotshani ngombala;
• Okuphephuli, elinamaqabunga ansomi.

Lezi zinhlobo zik ulethisi zinezici ezifanayo, futhi kungahle kube nokuhlukahluka enanini lezakhi, ngaphezu kokwehluka kokuthungwa, umbala nokunambitheka.

Imininingwane yezempilo

Ithebula elilandelayo likhombisa ukwakheka kokudla okunomsoco ngo-100 g we ulethisi obushelelezi nobubende:

Ungayisebenzisa kanjani

Ukuthola yonke imihlomulo ka ulethisi okukhulunywe ngaye ngenhla, kunconywa ukuthi udle okungenani amaqabunga ama-4 kalethisi ngosuku, okungcono nge-1 isipuni samafutha omnqumo, ngoba ngale ndlela kungenzeka ukukhulisa amandla ayo e-antioxidant, ngaphezu kokuba yingxenye Ukudla okunomsoco nokunempilo. okunempilo.

Ulethisi ungangezwa kumasaladi, amajusi kanye namasamishi, futhi kufanele ugcinwe esiqandisini ukugcina i-folic acid novithamini C wokuqukethwe.

Ukugcina amaqabunga isikhathi eside, sebenzisa isitsha esinesivalo bese ubeka ithawula noma ithawula lephepha phansi nangaphezulu kwesitsha, ukuze iphepha limunce umswakama osuka emaqabungeni, liwenze ahlale isikhathi eside. Ngaphezu kwalokho, ungabeka futhi i-napkin phakathi kweshidi ngalinye, ukhumbule ukushintsha iphepha lapho linomswakama kakhulu.

Ungadliwa nge ulethisi

Okulandelayo ezinye izindlela zokupheka ezilula nezinempilo ngethisi:

1. Izinto ezihlohlwe ulethisi roll

Izithako:

• 6 amaqabunga kalethisi abushelelezi;
• Izingcezu ezi-6 zeshizi elikhanyayo lamamina noma ukhilimu we-ricotta;
• 1 isanqante encane egayiwe noma i- ½ beet.

Isoso

• 2 wezipuni zamafutha omnqumo;
• 1 isipuni samanzi;
• 1 isipuni sesinaphi;
• Isipuni se-1/2 sejusi kalamula;
• Usawoti kanye ne-oregano ukunambitha.

Imodi yokulungiselela

Beka ucezu lweshizi, i-ham nezipuni eziyi-2 zikherothi ogayiwe ekhasini ngalinye lethisi, ugoqe iqabunga bese ulinamathisela ngemithi yokuxubha. Sabalalisa imiqulu esitsheni, uhlanganise zonke izithako zesosi ufafaze imiqulu. Ukwenza umqulu ube nomsoco ngokwengeziwe, ungangeza inkukhu eshisiwe ekugcwaliseni.

2. Isaladi yesaladi

Izithako

• 1 ulethisi;
• 2 izaqathe ezigayiwe;
• 1 isithombo sebhitrudi esigayiwe;
• Utamatisi ongu-1 ongenasikhumba futhi ongenazimbewu;
• 1 umango omncane noma 1/2 umango omkhulu osikiwe waba ama-cubes;
• 1 anyanisi uthathe izingcezu;
• Amafutha omnqumo, uviniga, usawoti kanye ne-oregano ukunambitha.

Imodi yokulungiselela

Hlanganisa zonke izithako kanye nenkathi ngamafutha, uviniga, usawoti kanye ne-oregano. Lesi saladi singasebenza njengesitsha eseceleni noma njengesiqalo ekudleni okuyinhloko, sisiza ukukhulisa ukusutha nokulawula ukumuncwa kwama-carbohydrate namafutha emathunjini.

3. Itiye letisi

Izithako

• Amaqabunga e-lettuce aqoshiwe ama-3;
• 1 inkomishi yamanzi.

Imodi yokulungiselela

Bilisa amanzi ngamahlamvu ka ulethisi cishe imizuzu emithathu. Bese uhlunga bese uyiphuza ifudumele ebusuku ukuze ulwe nokuqwasha.

4. Ijusi letisi nge-apula

Izithako

• 2 izinkomishi zika ulethisi;
• 1/2 indebe ye-apula eluhlaza oqoshiwe;
• 1/2 ulamula okhanyisiwe;
• 1 isipuni se-oats esigoqiwe;
• 3 izinkomishi zamanzi.

Imodi yokulungiselela

Hlanganisa zonke izithako ku-blender bese uphuza ingilazi e-1 yejusi elibandayo.