Iklabishi vs. Lettuce: Uyini Umehluko?

-Delile

• Ukungafani kokudla okunempilo phakathi kweklabishi ne ulethisi
• Izinzuzo zezempilo zeklabishi nelethisi
• Bobabili bacebile nge-fiber
• Zombili ziqukethe amavithamini, amaminerali kanye nama-antioxidants
• Umehluko Culinary phakathi iklabishi kanye ulethisi
• Yikuphi okufanele ukhethe?
• Okubalulekile

Iklabishi nezinhlobo ezithile zika ulethisi zingabonakala zifana, kepha le mifino inomehluko omkhulu.

Okokuqala, iklabishi ne ulethisi imifino ehluke ngokuphelele. Futhi banamaphrofayli ahlukile wokudla okunempilo, ukunambitheka, ukwakheka, kanye nokusetshenziswa kokupheka.

Lo mbhalo uchaza umehluko phakathi kweklabishi no ulethisi, kufaka phakathi imininingwane yokudla okunempilo, izinzuzo zezempilo, nokuthi zisetshenziswa kanjani ekhishini.

Ukungafani kokudla okunempilo phakathi kweklabishi ne ulethisi

Kunezinhlobo eziningi zeklabishi nelethisi. Kodwa-ke, abantu abaningi benza iphutha ikakhulukazi iklabishi eliluhlaza - uhlobo oluvame kakhulu iklabishi ezitolo zokudla - i-ulethisi weqhwa ngenxa yokubukeka kwawo okufanayo.

Yize iklabishi eliluhlaza nelethisi leqhwa kungabonakala kufana, kunamaphrofayli wokudla okuhluke ngokuphelele.

Ithebula elilandelayo liqhathanisa izakhamzimba ezitholakala ku-100-gram servings yeklabishi eliluhlaza eliluhlaza kanye nelethisi leqhwa (,).

Njengoba ukwazi ukubona, kokubili iklabishi nelethisi leqhwa kunama-kilojoule amancane futhi kuletha amaprotheni amancane, amafutha nama-carbs. Okwamanje, iklabishi eliluhlaza liphakeme ezakhiweni eziningi - ngaphandle kukavithamini A.

Iklabishi futhi liphakeme ngamaminerali kune ulethisi weqhwa. Iqukethe i-calcium eningi, i-iron, i-magnesium, i-phosphorus, i-potassium ne-manganese. Iqukethe nefayibha eyengeziwe, isakhamzimba esibalulekile empilweni yokugaya ukudla ().

Khumbula ukuthi itafula elingenhla liqhathanisa izinhlobo ezimbili kuphela zeklabishi nelethisi. Izinhlobo ezahlukene zik ulethisi neklabishi ziqukethe izilinganiso ezingafani zomsoco.

Zonke izinhlobo zeklabishi nelethisi zinomlando ohlukile wokudla okunempilo. Izinhlobo ezimbili ezivame kakhulu iklabishi eliluhlaza kanye ulethisi weqhwa. Zingabukeka zifana, kepha iklabishi eliluhlaza linefayibha eliningi futhi amavithamini namaminerali amaningi kune ulethisi weqhwa.

Izinzuzo zezempilo zeklabishi nelethisi

Ukudla noma yiluphi uhlobo lwemifino, kufaka phakathi iklabishi noma ulethisi, kungazuzisa impilo yakho.

Kodwa-ke, iklabishi ne-ulethisi kungaba nemiphumela ehlukene kwezempilo ngenxa yamazinga azo ahlukene ezakhamzimba nezakhi zezitshalo.

Bobabili bacebile nge-fiber

Iklabishi lishaya ulethisi weqhwa kokuqukethwe kwe-fiber. Lokho kusho ukuthi, kufaka phakathi iklabishi noma izinhlobo ezahlukahlukene ze-ulethisi oluhlaza onamaqabunga ekudleni kwakho kungakhuphula kakhulu ukudla kwakho kwe-fiber.

Ukudla ukudla okunemifino ecebile nge-fiber kubalulekile empilweni yakho yokugaya ukudla. I-Fiber - into yokutshala ongeke uyigaye - isiza ukugcina ukuhamba kwamathumbu akho njalo futhi iphakela amabhaktheriya alusizo esiswini sakho ().

Ngokwengeziwe, ukudla ukudla okunefayibha ephezulu kungakusiza ukuthi ulahlekelwe ngamafutha omzimba amaningi futhi ugcine isisindo esinempilo. I-Fibre ibambezela ukugaya, okungakhuphula imizwa yokugcwala ngemuva kokudla, okuholele ekwehliseni ukudla ().

Ukubuyekezwa kwezifundo ezi-3 kufaka phakathi ababambiqhaza abangaphezu kwabangu-133,000 kubhekwe ukuthi ukudla i-fiber kuthinte kanjani isisindo somzimba eminyakeni emi-4.

Kutholile ukuthi abantu abanokudla okuphezulu kakhulu kwezithelo nemifino ecebile nge-fiber balahlekelwe isisindo esikhulu kakhulu kunalabo abadle umkhiqizo ocebe kakhulu we-fiber ().

Futhi, ukudla i-fiber kungasiza ekulawuleni ushukela wegazi, kuthuthukise impilo yenhliziyo, futhi kuthuthukise ukusebenza komzimba ().

Zombili ziqukethe amavithamini, amaminerali kanye nama-antioxidants

Kokubili iklabishi nelethisi leqhwa kuyimithombo emihle yezakhamzimba. Kodwa-ke, iklabishi liqukethe amavithamini namaminerali amaningi kakhulu kune ulethisi weqhwa, kufaka phakathi amavithamini C no-K, i-folate ne-potassium (,).

Ikakhulu, iklabishi eliluhlaza ligcwele ama-antioxidants, kufaka phakathi ama-polyphenol compounds kanye no-vitamin C. Ama-antioxidants anezinto ezinamandla ezilwa nokuvuvukala futhi asiza ukulwa nomonakalo weselula obangelwa ama-molecule angazinzile abizwa ngama-free radicals ().

Eqinisweni, olunye ucwaningo luthi iklabishi eliluhlaza lalinezinga eliphakeme lomsebenzi we-antioxidant kunezinhlobo zeklabishi laseSavoy nezamaShayina ().

Ngenkathi ulethisi we-iceberg uqukethe ama-antioxidants, iklabishi kanye nezinye izinhlobo zelethisi ezinjengolayini abomvu ziqukethe amanani aphakeme kakhulu ().

Ukufaka ukudla okunamavithamini, amaminerali, kanye ne-antioxidant ekudleni kwakho kungasiza ekunciphiseni ubungozi bezimo eziningi ezingalapheki, njengesifo sikashukela nenhliziyo kanye nezifo ezingenayo i-neurodegenerative (,,).

Kumele kuqashelwe ukuthi ezinye izinhlobo zika ulethisi, njenge-lettuce yamaRoma kanye nelethisi elibomvu lamaqabunga, zigcwele amavithamini, amaminerali kanye nama-antioxidants. Eqinisweni, lezi zinhlobonhlobo ze ulethisi zingaqukatha inani eliphakeme lezakhamzimba ezithile kuneklabishi (()).

Isibonelo, ulethisi waseRoma uqukethe cishe inani eliphindwe kabili le-potassium elitholakala kunani elifanayo leklabishi eliluhlaza (,).

Kokubili iklabishi nelethisi kuqukethe i-fiber, amavithamini, amaminerali kanye nama-antioxidants. Iklabishi imvamisa ingumthombo ocebile, kepha kuya ngezinhlobonhlobo zik ulethisi noma iklabishi. Ulethisi we-Iceberg uvame ukuba nezakhi eziphansi kunezinye izinhlobo ezinjenge ulethisi weqabunga elibomvu.

Umehluko Culinary phakathi iklabishi kanye ulethisi

Yize iklabishi ne ulethisi kubukeka kufana, zinama-flavour ahluke ngokuphelele futhi zisetshenziswa ngezindlela ezahlukene ekhishini.

Isibonelo, iklabishi eliluhlaza linokunambitheka okuyinkimbinkimbi ngokwengeziwe, okunopelepele kanye nokuthungwa okwe-crunchier kune-ulethisi weqhwa, okunambitheka okuncane, okunamanzi.

Ukuthungwa okuqinile kweklabishi kukuvumela ukuthi kubambe kahle ezinhlelweni zokupheka ezifana nokubilisa, yingakho iklabishi livame ukuphekwa liphekiwe.

Yize i-iceberg namanye ama-ulethisi angaphekwa, avame ukukhonzwa eluhlaza. I-Iceberg ijwayele ukugcotshwa kumasaladi, isetshenziselwa ukuhlobisa amapuleti, noma iklanywe kuma-burger.

Iklabishi elingavuthiwe lingahlanganiswa nemayonnaise, uviniga, lwesinaphi, nezinye izithako zokwenza i-coleslaw, isidlo esiseceleni esithandwayo sososo kanye namapikiniki.

Iklabishi ne-ulethisi kunamaphrofayli e-flavour ahlukile nokusetshenziswa okuphekwayo. Iklabishi livame ukukhonzwa liphekiwe noma lisetshenziswe ezitsheni ze-coleslaw, kuyilapho ulethisi uvame ukudliwa ubusha.

Yikuphi okufanele ukhethe?

Uma ufuna inketho enempilo yalokhu okubili, khetha iklabishi. Izinhlobo ze-ulethisi ezinjenge-lettuce ebomvu yamaqabunga ne-romaine nazo zingakhetha okuhle.

Iklabishi, kufaka phakathi iklabishi eliluhlaza nokubomvu, livame ukwenyuka ngamavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezizuzisayo kune ulethisi weqhwa.

Kodwa-ke, khumbula ukuthi iklabishi inokunambitheka okuhlukile nokuthungwa kune-ulethisi, ngakho-ke kungenzeka kungasebenzi kahle kwezinye izindlela zokupheka ezisuselwa kuletisi.

Isibonelo, iklabishi elingavuthiwe lingenziwa isaladi, kepha izinhlobo ze-ulethisi ezifana ne-iceberg zivame ukukhethwa kulezi zinhlobo zezitsha ngenxa yokunambitheka kwazo okunamandla nokukhanya okulula.

Uma ufuna ukwakheka kwelethisi kodwa ufuna inketho enomsoco kakhulu kuneqhwa, khetha izinhlobo ezinhlobonhlobo zelethisi ezinamazinga aphezulu ezakhamzimba, njengeqabunga elibomvu noma ulethisi waseRoma (,).

Ukuthi ukhetha iklabishi noma ulethisi kuncike ekutheni uhlela ukuyisebenzisa kanjani, kanye nokuthanda kwakho okunomsoco nokunambitheka.

Okubalulekile

Kunezinhlobonhlobo eziningi zeklabishi nelethisi, ngayinye inephrofayli yayo yezakhi. Zonke zingukukhetha okunempilo, kepha ezinye zinomsoco omkhulu kunezinye.

Yize iklabishi eluhlaza nelethisi leqhwa libukeka lifana, iklabishi eliluhlaza linomsoco kakhulu. Laba bobabili futhi banokunambitheka okuhluke kakhulu, ukwakheka, kanye nokusetshenziswa kokupheka.

Iklabishi livame ukusetshenziswa ezitsheni eziphekiwe kanye ne-coleslaw, kuyilapho ulethisi uvame ukudliwa ungaphekiwe kumasaladi, ama-burger, nakuma-sandwich.

Uma uthatha isinqumo phakathi kwalokhu okubili, iklabishi ukukhetha okunomsoco kakhulu. Kodwa-ke, esimweni lapho i-ulethisi izokwenza kuphela, zama izinhlobo ezinomsoco ezinjenge-romaine noma i-lettuce ebomvu yamaqabunga.