Kāpena vs. Lettuce: He aha ka ʻokoʻa?

Anter

• ʻOkoʻa nā mea ʻaiaola ma waena o ka kāpī a me nā letus
• Nā pono olakino o ka cabbage a me nā letus
• Ua lako lāua i ka puluniu
• Loaʻa nā huaora, nā minelala, a me nā antioxidant ʻelua
• Nā ʻokoʻa Culinary ma waena o kāpī a me nā leteto
• ʻO ka mea āu e koho ai?
• Ke laina lalo

ʻIke like paha ke kāpeti a me kekahi mau ʻano lettuce, akā he ʻokoʻa ʻokoʻa ko kēia mau lau.

I ka hoʻomaka ʻana, ʻo ka kāpeti a me nā lettuce he lauʻai like ʻole. Loaʻa iā lākou kahi pilikino pilikino ʻokoʻa, nā mea ʻono, nā ʻano, a me nā ʻano culinary.

Hōʻike kēia ʻatikala i nā ʻokoʻa ma waena o kāpī a me nā lettuce, e pili ana i ka ʻike meaʻai, nā pono olakino, a pehea e hoʻohana ai i ka lumi kuke.

ʻOkoʻa nā mea ʻaiaola ma waena o ka kāpī a me nā letus

Nui a hewahewa ke ʻano o ke kāpeti a me nā lauhu. Eia nō naʻe, kuhi hewa ka hapa nui o ka poʻe i ke kāpeti ʻōmaʻomaʻo - ke ʻano nui o ke kāpeti i nā hale kūʻai - no ka letusce hau i ko lākou ʻano like.

ʻOiai paha ke nānā aku ka cabbage ʻōmaʻomaʻo a me ka lettuce lettuce, he ʻokoʻa loa nā ʻikepili pilikino.

Hoʻohālikelike ka papa aʻe i nā huaola i loaʻa i nā lawelawe he 100 mauu o ka kāpena ʻōmaʻomaʻo maka a me ka letusce (,).

E like me kāu e ʻike ai, haʻahaʻa nā kāpena kāpena a me nā lauhi hau i nā kāloli a hāʻawi i nā protein, momona, a me nā carbs liʻiliʻi. I kēia manawa, ʻoi aku ka kiʻekiʻe o ka kāpena ʻōmaʻomaʻo i ka hapanui o nā meaola - koe wale ka wikamina A.

ʻOi aku ka kiʻekiʻe o ke kāpeti i nā minelala ma mua o ka lettuce lettuce. Loaʻa iā ia ka nui o ka calcium, ka hao, ka magnesium, ka phosphorus, ka potassium, a me ka manganese. Loaʻa iā ia he fiber hou, kahi mea pono e pono ai ke olakino digestive ().

E hoʻomanaʻo i ka papa ma luna e hoʻohālikelike i ʻelua wale nō ʻano o ke kāpeti a me nā letus. Loaʻa nā ʻano like ʻole o ka letusce a me ke kāpeti i nā nui o nā huaora.

Loaʻa i kēlā me kēia ʻano kāpeti a me nā letus i kahi ʻano pilikino ponoʻī. ʻElua o nā ʻano maʻamau like ʻole ka kāpena ʻōmaʻomaʻo a me ka lettuce hau. ʻIke like paha lākou, akā ʻoi aku ka nui o ka kāpena ʻōmaʻomaʻo i ka fiber a me ka hapa nui o nā huaora a me nā minelala ma mua o ka lettuce iceberg.

Nā pono olakino o ka cabbage a me nā letus

ʻO ka ʻai ʻana i nā ʻano mea kanu like ʻole, me ke kāpī a me nā lettuce, hiki ke hoʻopōmaikaʻi i kou olakino.

Eia nō naʻe, he ʻokoʻa paha nā hopena o ke kāpeti a me nā lettuce i ke olakino ma muli o kā lākou pae ʻokoʻa o nā meaola a me nā mea kanu mea kanu.

Ua lako lāua i ka puluniu

Hoʻopiʻi ke kāpeti i ka letus iceberg i ka ʻike fiber. ʻO ka mea i ʻōlelo ʻia, me ke kāpiki a i ʻole nā ​​ʻano ʻano lau lau lau ʻōmaʻomaʻo i kāu papaʻai hiki ke hoʻonui nui i kāu lawe fiber.

ʻO ka ʻai ʻana i kahi papaʻai kiʻekiʻe i nā mea kanu momona ka mea nui i kou olakino digestive. Puluniu - nā mea kanu i hiki ʻole iā ʻoe ke lū - kōkua i ka mālama ʻana i kou ʻōpū a hānai i nā koʻohune maikaʻi i loko o kou ʻōpū ().

Hoʻohui ʻia, ʻo ka ʻai ʻana i ka papaʻai fiber kiʻekiʻe hiki ke kōkua iā ʻoe e lilo i ka momona o ke kino a mālama i kahi kaupaona olakino. Hoʻomaʻalohi ka fiber i ka digestion, kahi e hoʻonui ai i nā manaʻo o ka piha ma hope o ka pāʻina ʻana, a hiki i ka hōʻemi ʻana i ka ʻai ().

ʻO kahi loiloi o 3 mau noiʻi e like me ma mua o ka poʻe komo 133,000 i nānā i ka hopena o ka lawe ʻana o ka fiber i ke kaumaha o ke kino ma mua o 4 mau makahiki.

Ua ʻike ʻo ia ka poʻe me ka ʻai kiʻekiʻe loa o nā hua momona a me nā huaʻai momona momona i lilo i ka nui o ke kaupaona ma mua o ka poʻe i ʻai i nā hua momona-momona ().

Hoʻohui, hiki i ka ʻai ʻana i ka fiber ke kōkua i ka mālama ʻana i ke kō kō, hoʻomaikaʻi i ke olakino puʻuwai, a hoʻonui i ka hana pale ().

Loaʻa nā huaora, nā minelala, a me nā antioxidant ʻelua

ʻO nā kāpena ʻelua a me nā lauhi hau hau kahi waiwai maikaʻi o ka momona. Eia nō naʻe, ʻoi aku ka nui o nā huaora a me nā minelala ma mua o ka kāpena lettuce, me nā huaora C a me K, folate, a me ka potassium (,).

Eia kekahi, piha ka kāpena ʻōmaʻomaʻo me nā antioxidants, me nā polyphenol pūpona a me nā huaora C. Loaʻa nā Antioxidant i nā waiwai anti-inflammatory ikaika a kōkua i ka hakakā ʻana i nā hōʻino cellular i kapa ʻia e nā radical free ().

I ka ʻoiaʻiʻo, ua nānā ʻia kahi noiʻi ua kiʻekiʻe ka pae o ka hana ʻōpekema i nā kāpena ʻōmaʻomaʻo ma mua o Savoy a me nā ʻano kāpeti Pākē ().

ʻOiai ʻo ka letus iceberg he mau antioxidant, kāpī a me nā ʻano lettuce ʻē aʻe e like me nā lettuces ʻulaʻula i loaʻa nā helu kiʻekiʻe ().

ʻO ka hoʻohui ʻana i nā huaʻai-, mineral-, a me nā meaʻai waiwai anti-antioxidant i kāu papaʻai hiki ke kōkua i ka hōʻemi ʻana i kāu pilikia o nā ʻano maʻi maʻamau, e like me ka maʻi diabetes a me ka naʻau a me nā maʻi neurodegenerative (,,)

Pono e hoʻomaopopo ʻia ʻo nā ʻano lettuce ʻē aʻe, e like me ka lettuce romaine a me nā lau lau ʻulaʻula, i piha me nā huaora, nā minelala, a me nā antioxidants. I ka ʻoiaʻiʻo, hiki i kēia mau ʻano lettuce ke loaʻa i nā hua ʻoi aku ke kiʻekiʻe o kekahi mau huaora ma mua o ka kāpeti (,).

ʻO kahi laʻana, loaʻa i ka lettuce romaine ma kahi o ʻelua mau manawa ka nui o ka pāhare potassium i loaʻa i ka nui like o ka kāpena ʻōmaʻomaʻo (,).

Loaʻa nā kāpena a me nā lettuce i ka fiber, nā wikamina, nā minelala, a me nā antioxidants. ʻO ka kāpena kahi kumu waiwai nui, akā pili ia i nā ʻano lettuce a i ʻole kāpiki. ʻOi aku ka haʻahaʻa o ka lettuce lettuce i nā mea momona ma mua o nā ʻano ʻē aʻe e like me ka lau lau ʻulaʻula.

Nā ʻokoʻa Culinary ma waena o kāpī a me nā leteto

ʻOiai ke nānā aku nei ka cabbage a me ka lettuce, he ʻokoʻa loa ko lākou ʻono a hoʻohana ʻia i nā ʻano ʻokoʻa i ka lumi kuke.

ʻO kahi laʻana, ʻoi aku ka paʻakikī o ka kāpena ʻōmaʻomaʻo, ka ʻono peppery a me kahi ʻano crunchier ma mua o ka lettuce letio, kahi ʻano bland, wai hoʻi kahi ʻono.

ʻO ke ʻano paʻakikī o ka kāpī e ʻae iā ia e hoʻopaʻa pono i nā noi kuke e like me ka paila, ʻo ia ke kumu e lawelawe pinepine ʻia ai ke kāpeti.

ʻOiai hiki ke kuke ʻia ka hau hau a me nā lettuces ʻē aʻe, lawelawe pinepine ʻia ia i ka maka. Hoʻokiʻoki pinepine ʻia ʻo Iceberg i nā salakeke, hoʻohana ʻia e hoʻonani i nā pā, a i hoʻomoe ʻia i loko o nā burger.

Hiki ke hoʻohui pū ʻia ke kāpeti maka me ka mayonnaise, ka vīnega, ka ʻumiʻumi, a me nā mea hana ʻē aʻe e hana ai i coleslaw, kahi ʻaoʻao ʻaoʻao kaulana no nā barbecues a me nā pikinika.

Kāpena a me lettuce i nā ʻono ʻono ʻokoʻa a me ka hoʻohana ʻana i ka culinary. Hoʻomaʻamaʻa ʻia ʻia ke kāpeti i hoʻohana ʻia i loko o nā kīʻaha coleslaw, ʻoiai e ʻai mau ʻia ka letus.

ʻO ka mea āu e koho ai?

Inā ʻoe e ʻimi nei i ke koho olakino o nā mea ʻelua, koho i ke kāpeti. ʻO nā ʻano lettuce e like me ka lau lettuce a me ka romaine kekahi mau koho maikaʻi.

ʻO ke kāpeti, me ka kāpena ʻōmaʻomaʻo a me ka ʻulaʻula, ʻoi aku ka kiʻekiʻe ma nā wikamina, nā minelala, a me nā mea kanu mea pono ma mua o ka lettuce letio.

Eia nō naʻe, e noʻonoʻo he ʻokoʻa ka ʻono a me ke ʻano o ke kāpeti ma mua o ka lettuce, no laila ʻaʻole holo pono paha ia i loko o kekahi mau papa hana lau lettuce.

ʻO kahi laʻana, hiki ke hana i ke kāpeti maka i kahi salakeke, akā ʻoi aku ka makemake ʻia o nā lau lettuce e like me ka hau hau i kēia ʻano ipu ma muli o kā lākou ʻono momona a me ka crunch māmā.

Inā makemake ʻoe i ke ʻano o ka lettuce akā ke ʻimi nei i kahi koho momona hou aʻe ma mua o ka hau hau, koho i nā ʻano lettuce i loaʻa nā pae kiʻekiʻe o ka momona, e like me ka lau ʻulaʻula a i ʻole ka rometa lettuce (,).

Inā ʻoe e koho i ke kāpiki a i ka lettuce e pili ana i kāu hoʻolālā e hoʻohana ai, a me kāu makemake i ka meaʻai a me nā ʻono.

Ke laina lalo

Aia nā ʻano like ʻole o ke kāpeti a me nā letus, me kēlā me kēia me kāna pilikino ponoʻī. ʻO lākou āpau he koho olakino, akā ʻoi aku ka kiʻekiʻe o kekahi i nā meaʻai ma mua o nā mea ʻē aʻe.

ʻOiai ke nānā aku ka cabbage ʻōmaʻomaʻo a me ka lettuce lettuce, ʻoi aku ka nui o ka momona o ka kāpena ʻōmaʻomaʻo. Loaʻa nā ʻokoʻa ʻelua i nā ʻono, nā ʻano, a me nā ʻano culinary.

Mālama ʻia ke kāpeti i nā ipu kuke a me ka coleslaw, ʻoiai e ʻai mau ʻia ka lettuce i nā salakeke, nā burger, a me nā sanwiches.

Inā ʻoe e hoʻoholo ana ma waena o nā mea ʻelua, ʻo ke kāpeti ka mea koho momona loa. Eia nō naʻe, i kahi kūlana kahi e hana ai ka letusce wale nō, e hoʻāʻo i kahi ʻano momona-momona like me ka romaine a i ka lau lau ʻulaʻula.