9 nā pono lettuce, nā ʻano a pehea e ʻai ai (me nā meaʻai)

Anter

• 1. Makemake nui i ka hoʻēmi kino
• 2. Kōkua i ka hoʻoponopono ʻana i ke kō kō
• 3. Mālama i ka olakino maka
• 4. Kaohi i ka ʻelemakule o ka ʻili
• 5. Mālama i ke olakino iwi
• 6. Pale i ka anemia
• 7 Kōkua i ka hakakā me ka hiamoe ʻole
• 8. Loaʻa ka hana antioxidant
• 9. Huikau hakakā
• Nā ʻano lettuce
• ʻIkepili Nutritional
• Pehea e ʻai ai
• Nā meaʻai me ka letus
• 1. ʻōwili lettuce i hoʻopili ʻia
• 2. Salakeke lettuce
• 3. Kī Lettuce
• 4. ʻO ka wai Lettuce me ka ʻāpala

ʻO Lettuce kahi huaʻai i waiwai i ka fiber a me nā antioxidant e pono e hoʻopili ʻia i ka papaʻai o kēlā me kēia lā no ka mea hiki ke lawe mai i nā pono olakino, e like me ka makemake ʻana i ka pohō kaumaha, hoʻomaikaʻi i ke olakino gastrointestinal a me ka hoʻoponopono ʻana i nā pae kō kō. Hāʻawi ʻia kēia mau pōmaikaʻi e nā meaola a me nā meaola bioactive i loaʻa i ka letus, e like me ka wikamina C, carotenoids, folates, chlorophyll a me phenolic compound.

Hiki ke hoʻohana i kēia mea kanu i nā salakeke, i ka hoʻomākaukau ʻana i nā wai a i ʻole tī, a hiki ke kanu maʻalahi i ka hihia, e koi ana i kahi ipu liʻiliʻi wale nō, nui ka lā a me ka wai e ulu.

ʻO ka ʻai mau ʻana o ka letus i hiki ke lawe mai i nā pono olakino e hiki mai ana:

1. Makemake nui i ka hoʻēmi kino

ʻO ka Lettuce kahi mea kanu i loaʻa kona mau calory a waiwai i ka fiber, kahi e hāpai i ka manaʻo o ka māʻona a makemake i ka pohō kaumaha.

2. Kōkua i ka hoʻoponopono ʻana i ke kō kō

ʻO nā olonā i loko o ka letusce ka mea e lohi ai ka omo ʻana o nā huʻopaʻa i loko o ka ʻōpū, e pale ana i ka piʻi wikiwiki ʻana o ke kō kō a no laila, he koho maikaʻi loa ia no ka poʻe diabetic a i ʻole ka poʻe pre-diabetic.

3. Mālama i ka olakino maka

He momona ka Lettuce i ka wikamina A, kahi micronutrient nui no ka mālama ʻana i ke olakino o ka maka, ka pale ʻana i ka xerophthalmia a me ka makapō ʻana o ka pō, me ka pale ʻana i ka hoʻohaʻahaʻa macular e pili ana i ka makahiki.

4. Kaohi i ka ʻelemakule o ka ʻili

Mahalo i ka ʻike antioksant, kōkua ka ʻai ʻana i ka letus i ka pale ʻana i nā huna o ka ʻili mai ka hōʻino ʻia e nā radical manuahi. Hoʻohui ʻia, hāʻawi ia i ka huaʻai A a me ka huaola E, ka mea e pale ai i ka ʻili mai nā kukuna ultraviolet o ka lā, a me ka huaora C, he mea nui ia no ka hana hoʻōla a me ka hana collagen i loko o ke kino, no laila ke paipai nei i ka hoʻokumu ʻana o nā wrinkle.

Nui ka wai Lettuce i ka wai, e kōkua ana e mālama pono i ka ʻili.

5. Mālama i ke olakino iwi

Nui ka waiwai o ka Lettuce i loko o kekahi mau minelala e like me ka calcium a me ka phosphore, e pili ana i ka hoʻokumu ʻia ʻana o nā iwi.Hoʻohui ʻia, loaʻa iā ia ka magnesium kahi ʻāpana o ka hana omo calcium a me ka hana asimilation, no ka mea kaohi ia i ka hana o ka hōmona ke kuleana no ka resorption iwi.

Hoʻohui ʻia, loaʻa pū i kēia mea kanu ka lāʻau K, ka mea pili pū i ka hoʻoikaika ʻana i nā iwi.

6. Pale i ka anemia

Ma muli o ka loaʻa o ka folic acid a me ka hao, hiki i ka ʻai ʻana o ka lettuce ke pale a mālama i ka anemia, ʻoiai he mau minela kēia e pili ana i ka hoʻokumu ʻia o nā hunaola ʻulaʻula. Ma muli o ke ʻano o ka hao e hāʻawi ai ka letus, he mea nui e hoʻopau pū ʻia nā meaʻai i ka huaora C no laila makemake ʻia ka omo ʻōpū.

7 Kōkua i ka hakakā me ka hiamoe ʻole

Mālama ʻo Lettuce i nā mea hōʻoluʻolu e kōkua ai e hōʻemi i ke koʻikoʻi a me ka pīhoihoi o ke kikowaena pūnaewele, e kōkua ana e hakakā i ka hiamoe ʻole a hiamoe maikaʻi ke kanaka.

8. Loaʻa ka hana antioxidant

Nui ka waiwai i ka Lettuce i loko o nā antioxidant, no ka mea, he vitamina C, carotenoids, folates, chlorophyll a me phenolic compound, kahi e pale ai i ka poino i hoʻokumu ʻia e nā radical manuahi i nā hunaola, a no laila, hiki i ka hoʻohana mau ʻana ke kōkua i ka pale ʻana i nā maʻi maʻi, me ka maʻi ʻaʻai.

9. Huikau hakakā

Ma muli o ka momona o ka fiber a me ka wai, makemake ka lettuce i ka hoʻonui ʻana o ka nui o nā feces a me kona hydration, makemake i kona puka ʻana a he koho maikaʻi loa ia no ka poʻe i paʻa i ka paʻa.

Nā ʻano lettuce

Aia kekahi mau ʻano lettuce, ʻo ka mea nui:

• ʻAmelika a i ʻole Iceberg, ka mea i hōʻike ʻia i ka pōʻai a me nā lau me ke kala ʻōmaʻomaʻo māmā;
• ʻO Lisa, i ka mea e laumania a maʻalahi hoʻi o nā lau;
• Crespa, nona nā lau me nā undications i ka hopena, me ka laumania a palupalu hoʻi;
• Roman, kahi ākea ka lau, ʻoi aku ka lōʻihi a me ka curly a me ka ʻōmaʻomaʻo ʻeleʻele i ke kala;
• Poni, he lau poni kona.

Loaʻa i kēia ʻano lettuce nā waiwai like, a aia paha he mau ʻano like ʻole i ka nui o nā meaola, me ka hoʻohui i nā ʻokoʻa i ke ʻano, ke kala a me ka ʻono.

ʻIkepili Nutritional

Hōʻike ka papa aʻe i ka hoʻohui waiwai i 100 g o ka lettuce laumania a me ka poni.

Pehea e ʻai ai

No ka loaʻa ʻana o nā keu pono a pau o ka letus i ʻōlelo ʻia ma luna, koi ʻia e ʻai ma ka liʻiliʻi he 4 mau lau o ka letus i kēlā me kēia lā, ʻoi aku ka maikaʻi me 1 puna o ka ʻaila ʻoliva, ʻoiai kēia ala e hiki ai ke hoʻonui i kona mana antioxidant, a me kahi ʻāpana hoʻi. o ka papaʻai kaulike a me ke olakino. olakino.

Hiki ke hoʻohui ʻia ka lettuce i nā salakeke, nā wai a me nā sanwika, a pono e mālama ʻia i loko o ka pahu hau no ka mālama ʻana i ka maʻi folic a me ka huaʻai C.

No ka mālama ʻana i nā lau no ka lōʻihi, hoʻohana i kahi ipu me kahi uhi a kau i kahi kāwele a i ʻole pepa kāwele ma lalo a ma luna o ka ipu, i lawe ka pepa i ka ona mai nā lau, e hoʻolōʻihi ana iā lākou. Hoʻohui ʻia, hiki iā ʻoe ke waiho i ka napeke ma waena o kēlā me kēia pepa, e hoʻomanaʻo nei e hoʻololi i ka pepa ke pulu loa.

Nā meaʻai me ka letus

ʻO nā aʻe aʻe kekahi mau ʻōlelo hoʻomākaukau maʻalahi a olakino hoʻi me ka letus.

1. ʻōwili lettuce i hoʻopili ʻia

Nā Pono:

• 6 mau lau o ka letus mānoanoa;
• 6 mau paʻi o ka minas māmā tī a i ʻole ka momona momona;
• 1 wīwī ʻoki liʻiliʻi a i ʻole ½ beet.

Sauce

• 2 punetune o ka ʻaila ʻoliva;
• 1 punetune o ka wai;
• 1 punetēpō o ka sinapi;
• 1/2 punetune o ka wai lemon;
• ʻO ka paʻakai a me ka oregano e ʻono.

Hoʻomākaukau hoʻomākaukau

E kau i kahi ʻāpana o ka tī, ham a me 2 punetēpō o ka kāloti i kālai ʻia ma kēlā me kēia lau lettuce, e ʻolokaʻa ana i ka lau a hoʻopili iā ia me nā niho niho. E puʻunaue i nā ʻōwili i loko o kahi ipu, e kāwili i nā meaʻai a pau o ka mea ʻono a kāpīpī ma luna o nā ʻōwili. I mea e hoʻonui ai i ka lola, hiki iā ʻoe ke hoʻohui i ka moa moa i ka hoʻopiha ʻana.

2. Salakeke lettuce

Nā Pono

• 1 lettuce;
• 2 kāloti kuʻi ʻia;
• 1 beet grated;
• 1 ʻōmato maka ʻole a hua ʻole;
• 1 kahi mango liʻiliʻi a 1/2 paha nui i ʻoki ʻia i loko o nā cubes;
• ʻOki ʻoki ʻoki ʻ 1 i mau ʻāpana;
• ʻO kaʻaila Olive, ka vīnega, ka paʻakai a me ka oregano e ʻono ai.

Hoʻomākaukau hoʻomākaukau

Hoʻohui i nā mea hana āpau a me ke kau me ka ʻaila, ka vīnega, ka paʻakai a me ka oregano. Hiki i kēia salakeke ke lawelawe ma ke ʻano he kīʻaha ʻaoʻao a i ʻole he mea hoʻomaka i nā pāʻina nui, e kōkua ana e hoʻonui i ka māʻona a kāohi i ka lawe ʻana o nā huaʻaleʻale a me nā momona i loko o ka ʻōpū.

3. Kī Lettuce

Nā Pono

• 3 mau lau lettuce ʻokiʻoki;
• 1 kīʻaha wai.

Hoʻomākaukau hoʻomākaukau

E hoʻolapalapa i ka wai me nā lau lettuce ma kahi o 3 mau minuke. A laila kānana a inu mehana i ka pō e hakakā i ka hiamoe ʻole.

4. ʻO ka wai Lettuce me ka ʻāpala

Nā Pono

• 2 mau kīʻaha leta;
• 1/2 kīʻaha o ka ʻomaʻomaʻo kua ʻokiʻoki;
• 1 / ʻemi lemi i ʻānai ʻia;
• 1 punetēpō o nā kaʻa i'ōwiliʻia;
• 3 mau kīʻaha wai.

Hoʻomākaukau hoʻomākaukau

Hoʻohui i nā mea hoʻohui āpau i ka blender a inu i 1 aniani o ka wai anuanu.