Amfanin latas 9, nau'ikan da yadda ake ci (tare da girke-girke)

Wadatacce

• 1. Yana son rage kiba
• 2. Yana taimakawa wajen daidaita suga
• 3. Kula da lafiyar ido
• 4. Yana hana saurin tsufar fata
• 5. Kula da lafiyar kashi
• 6. Yana hana karancin jini
• 7 Yana taimakawa yaki da rashin bacci
• 8. Yana da aikin antioxidant
• 9. Fama maƙarƙashiya
• Nau'o'in latas
• Bayanin abinci
• Yadda ake cin abinci
• Recipes tare da letas
• 1. Cushe kayan latas
• 2. Salatin salat
• 3. Shayin latas
• 4. Ruwan salatin tare da apple

Letas itace kayan lambu mai wadataccen fiber da antioxidants wanda yakamata a haɗa shi a cikin abincin yau da kullun saboda yana iya kawo fa'idodi da yawa ga lafiya, kamar fifita ƙimar nauyi, inganta lafiyar ciki da daidaita matakan sukarin jini. Wadannan fa'idodin ana samar dasu ne ta hanyar abubuwan gina jiki da kuma abubuwan da ke cikin kwayoyin halittar da ke cikin letas, kamar su bitamin C, carotenoids, folates, chlorophyll da phenolic mahadi.

Ana iya amfani da wannan kayan lambu a cikin salads, a cikin shirya juices ko shayi, kuma ana iya dasa shi sauƙaƙa idan aka buƙaci ƙaramar tukunya, wadatar hasken rana da ruwa don girma.

Amfani da letas a kai a kai na iya kawo fa'idodin kiwon lafiya masu zuwa:

1. Yana son rage kiba

Letas wani kayan lambu ne wanda ke da ƙananan kalori kuma yana da wadataccen fiber, wanda ke inganta jin daɗin ƙoshin lafiya da kuma son rage nauyi.

2. Yana taimakawa wajen daidaita suga

Fibbobin da ke cikin latas suna haifar da narkar da carbohydrates a cikin hanji ya zama a hankali, yana hana saurin hauhawar jini, sabili da haka, kyakkyawan zaɓi ne ga masu ciwon sukari ko waɗanda ke fama da cutar siga.

3. Kula da lafiyar ido

Salatin yana da wadataccen bitamin A, wani muhimmin abu na kayan masarufi don kiyaye lafiyar ido, hana xerophthalmia da makantar dare, ban da hana lalacewar macular da ke da alaƙa da shekaru.

4. Yana hana saurin tsufar fata

Godiya ga abun cikin sinadarin antioxidant, yawan amfani da latas yana taimakawa kariya daga kwayoyin fata daga lalacewar da masu radadi ke haifarwa. Bugu da kari, yana samar da bitamin A da bitamin E, wadanda ke kare fata daga hasken rana na ultraviolet, da kuma bitamin C, wanda ke da muhimmanci ga aikin warkewa da samar da sinadarin collagen a cikin jiki, don haka inganta samar da wrinkles.

Letas shima wadatacce ne a ruwa, yana taimakawa wajen kiyaye fata yadda ya kamata.

5. Kula da lafiyar kashi

Salatin yana da wadataccen ma'adanai da yawa kamar su calcium da phosphorus, waɗanda suke da alaƙa da samuwar ƙasusuwa.Bugu da kari, shima yana da magnesium wanda yake wani bangare ne na shan alli da tsarin hadewa, tunda yana dakile aikin homon din da ke da alhakin sakewar kashi.

Bugu da kari, wannan kayan lambu shima yana dauke da bitamin K, wanda shima yana da alaka da karfafa kasusuwa.

6. Yana hana karancin jini

Saboda yana dauke da sinadarin folic acid da iron, yawan amfani da latas shima yana iya hanawa da magance cutar karancin jini, tunda wadannan ma'adanai ne masu nasaba da samuwar jajayen kwayoyin jini. Saboda nau'in ƙarfe wanda latas ɗin ke bayarwa, yana da mahimmanci abincin da yake da wadataccen bitamin C suma ana shan su don jan hankalin hanji ya zama mai ni'ima.

7 Yana taimakawa yaki da rashin bacci

Salatin yana da kaddarorin kwantar da hankali waɗanda ke taimakawa wajen rage damuwa da motsawar tsarin jijiyoyi na tsakiya, yana taimakawa yaƙi da rashin bacci da kuma sa mutum ya yi bacci da kyau.

8. Yana da aikin antioxidant

Salatin yana da wadata a cikin antioxidants, saboda yana dauke da bitamin C, carotenoids, folates, chlorophyll da phenolic mahadi, wanda ke hana lalacewar da kwayar cutar ta haifar da kwayoyi kuma, sabili da haka, yawan amfani da ita na yau da kullun na iya taimakawa cikin rigakafin cututtukan da ke ci gaba, gami da cutar kansa.

9. Fama maƙarƙashiya

Saboda yana da wadataccen fiber da ruwa, latas yana fifita ƙaruwar girman najasa da kuma ƙoshinta, yana fifita fitowar ta kuma kasancewa kyakkyawan zaɓi ga waɗanda ke fama da matsalar rashin ƙarfi.

Nau'o'in latas

Akwai nau'ikan latas da yawa, manyan sune:

• Americana ko Iceberg, wanda ke da halin zagaye da ganye tare da launi mai launi kore;
• Lisa, wanda ganyayyaki ke santsi da santsi;
• Crespa, wanda ke da ganye tare da undulations a ƙarshen, ban da kasancewa mai santsi da taushi;
• Roman, wanda ganye ya fi fadi, tsayi da curly da duhu koren launi;
• Launin shuni, wanda yake da ganyen shuɗi.

Waɗannan nau'ikan letas suna da irin waɗannan kaddarorin, kuma ana iya samun bambancin adadin abubuwan gina jiki, ban da bambancin launin fata, launi da ɗanɗano.

Bayanin abinci

Tebur mai zuwa yana nuna kayan abinci mai gina jiki a cikin 100 g na laushi mai laushi da shunayya:

Yadda ake cin abinci

Don samun duk fa'idodin giyar da aka ambata a sama, yana da kyau a ci a kalla ganye 4 na latas a rana, zai fi dacewa da cokali 1 na man zaitun, saboda ta wannan hanyar yana yiwuwa a kara karfin antioxidant dinsa, baya ga kuma kasancewa bangare na daidaitaccen lafiyayyen abinci mai lafiya.

Za'a iya saka salad a cikin salads, juices da sandwiches, kuma dole ne a adana su a cikin firiji don adana sinadarin folic acid da bitamin C.

Don kiyaye ganye na tsawon lokaci, yi amfani da akwati tare da murfi kuma sanya adiko na goge baki ko tawul na takarda a ƙasan da saman akwatin, ta yadda takardar za ta sha ɗamshin daga ganyen, ya sa su daɗe. Kari kan haka, za kuma ku iya sanya adiko na goge baki tsakanin kowane zanen takarda, kuna tuna sauya takarda lokacin da yake da ruwa sosai.

Recipes tare da letas

Mai zuwa wasu girke-girke ne masu sauƙi da lafiya tare da letas:

1. Cushe kayan latas

Sinadaran:

• 6 ganyen laushin laushi;
• 6 yanka minas light cuku ko cream ricotta;
• 1 karamin karas grated ko ½ gwoza.

Sauce

• 2 tablespoons na man zaitun;
• 1 tablespoon na ruwa;
• 1 tablespoon na mustard;
• 1/2 tablespoon na lemun tsami ruwan 'ya'yan itace;
• Gishiri da oregano su dandana.

Yanayin shiri

Sanya yanki cuku, naman alade da kuma cokali 2 na carrot karas akan kowane ganyen latas, mirgine ganyen tare da haɗa shi da ɗan goge hakori. Rarraba rolls din a cikin akwati, hada dukkan kayan hadin miya sannan yayyafa akan nadi. Don yin jujjuyawar ya zama mai gina jiki, za a iya ƙara kazar da aka yanka a cike.

2. Salatin salat

Sinadaran

• 1 letas;
• 2 karas;
• 1 grated gwoza;
• 1 tumatir mara fata da mara shuka;
• 1 karamin mangoro ko 1/2 babban mangoro a yanka zuwa cubes;
• Albasa 1 a yanka a yanka;
• Man zaitun, vinegar, gishiri da oregano ku ɗanɗana.

Yanayin shiri

Mix dukkan sinadaran da kuma lokacin da man, vinegar, gishiri da oregano. Wannan salatin na iya zama azaman cin abinci na gefe ko a matsayin mai farawa a cikin manyan abinci, yana taimakawa haɓaka ƙoshin abinci da kuma sarrafa shayarwar carbohydrates da mai a cikin hanji.

3. Shayin latas

Sinadaran

• 3 ganyen latas;
• 1 kofin ruwa.

Yanayin shiri

Tafasa ruwan da ganyen latas na kimanin minti 3. Sannan a tace a sha da dumi da daddare don magance rashin bacci.

4. Ruwan salatin tare da apple

Sinadaran

• 2 kofuna na letas;
• 1/2 kofin yankakken koren apple;
• 1/2 lemon tsami;
• 1 tablespoon na birgima hatsi;
• Kofuna 3 na ruwa.

Yanayin shiri

Mix dukkan abubuwan da ke cikin blender kuma sha gilashin 1 na ruwan sanyi.