Kukho imifuno emininzi kunye nemifuno yokuhombisa iisaladi zethu kwaye kuzo zonke iindidi kukho ezinye ezisetyenziswayo kwaye zaziwa kunabanye. Apha siza kucacisa yintoni tatsoi. Luhlobo lwe-lettuce olusetyenziswa kakhulu kwiisaladi kwaye luneempawu ezizodwa. Babonelela ngeenzuzo ezininzi kumzimba wethu ukuba ukusetyenziswa kwabo rhoqo kukutya kwethu.
Ngesi sizathu, siza kunikezela eli nqaku ukuze sikuxelele ukuba yintoni i tatsoi, zithini iimpawu zayo kunye nokubaluleka kwayo.
Yintoni umvambo
I-lettuce yeTatsoi yimifuno evela kwintsapho yase-cruciferous. Ikwabizwa ngokuba sisipinatshi semostade, ineenzuzo ezahlukeneyo zempilo. Inyaniso, bonke abameli beli flora bavelisa inzuzo xa beziswa rhoqo ekudleni. Kubalulekile ukuba uqaphele ukuba kucetyiswa ukwandisa ukuthathwa kokutya okusekelwe kwizityalo. Oku kutya kuqulethe i-antioxidants, i-phytonutrients kunye neevithamini ezibalulekileyo.
Ngokwembono yesondlo, i-tatsoi lettuce ibalasele kumxholo wayo wevithamin A kunye noC kunye nobukho bekhompawundi zecarotenoid ngaphakathi. Kwakhona igxininisa i-folic acid kunye nezinye iiminerali ezifana ne-calcium kunye ne-potassium.
Nangona kunjalo, uninzi lweziphumo ezilungileyo zokuthathwa kwayo zihambelana ne-glycosides, intsapho ye-phytonutrients ene-antioxidant ephezulu kunye ne-anti-inflammatory capacity. Kwakhona, ngumthombo olungileyo wefiber.
Iinzuzo zokongeza i-lettuce kwisidlo sakho
Ukusetyenziswa rhoqo kwe-lettuce kunokubonelela ngeenzuzo ezininzi zempilo. Nangona kunjalo, musa ukuyeka ukujamelana nazo, kuyimfuneko ukunyamekela ukutya okupheleleyo, ukuqinisekisa ukuba kuyahluka kwaye kulinganiswe.
Ukuphucula amandla amathambo
I-lettuce yaseTatsoi inika i-calcium eninzi. Ngokutsho kophononongo olupapashwe kwiphephancwadi i- Nutrients , le minerali ingundoqo ekuqinisekiseni impilo yethambo yexesha elide. Ngelixa iimveliso zobisi zingumthombo olungileyo, kukwabalulekile ukubandakanya ezinye iimveliso kukutya kwakho ezihlangabezana neemfuno zakho.
Inceda ukuthintela iingxaki zombono
Ngenxa yevithamin A equlethwe kwi lettuce, iziganeko zezifo ezininzi ezinxulumene nempilo yamehlo ziyancipha. Ngokophando olupapashwe kwijenali ye-Ophthalmology Genetics, esi sondlo sikhusela ukuwohloka kwe-macular, inkqubo ehambelana nokulahleka kombono kwexesha eliphakathi.
Ukunciphisa umngcipheko womhlaza
Imifuno yentsapho ye-cruciferous iqulethe i-phytonutrients enokunceda ukunciphisa umngcipheko weentlobo ezithile ze-tumor. Uphononongo olupapashwe kuPhononongo lweSayensi yoKutya kunye neZondlo luyangqina.
Oku kungenxa yokukwazi kweephytochemicals ukuthintela ukwakheka kweeradicals zasimahla, eziqokelelana kwiithishu kwaye zibangele ukuphindaphinda kweeseli ezingasebenziyo. Lo ngumhlaba ogqibeleleyo wokuzalela iiseli zethumba ukuba zivele.
Ndingatya njani?
Amagqabi e-lettuce eTatsoi angatyiwa ekrwada, ephekiwe okanye eqhotsiweyo. Zihlala zisetyenziselwa ukwenza iisaladi, isuphu, i-smoothies, i-quiches kunye nesityu. Nangona kunjalo, kufuneka kuqatshelwe ukuba iinkqubo ezininzi zokupheka zikhokelela ekulahlekelweni kwezondlo ezibalulekileyo, njengeephytochemicals.
Ngoko ke, kungcono ukudibanisa ukutya kwayo okukrwada kunye nemifuno njengesithako kwiindlela zokupheka ezibukhali. Ngale ndlela, unikezelo lwee-antioxidants ezikumgangatho ophezulu unokuqinisekiswa.
Ingakhuliswa ekhaya?
I-lettuce yaseTatsoi inokukhuliswa ekhaya. Inxalenye encomekayo kukuba esi sityalo simelana nemozulu eyahluke kakhulu kangangokuba sinokufumaneka phantse kulo naliphi na ilizwe. Kule nto, kuyimfuneko ukuhlwayela imbewu kumhlaba okhuliswe ngesichumisi esilungeleleneyo.
Khumbula, le mifuno ikhula kakuhle kubanda, ngoko ke elona xesha lilungileyo lokutyala ekwindla. Ayifuni manzi maninzi kwaye idla ngokuvunwa kwiiveki ezi-3 emva kokutyala.
Njengabanye abameli be Usapho lwe-cruciferous, tatsoi lettuce ineenzuzo ezininzi zempilo xa ityiwa rhoqo. Iyaziwa ngomxholo wayo we-phytonutrients kunye neevithamini ezibalulekileyo.
Ngoku, kuya kufuneka utshintshe phakathi kokutya ukutya okukrwada kunye nokuphekiweyo ukunqanda ilahleko ye-antioxidant. Kwelinye icala, kubalulekile ukuqinisekisa ukuba ukutya kwakho kuyahluka kwaye kulinganiswe ukuze ufumane iziphumo eziluncedo zokusetyenziswa kwayo.
Indlela yokupheka kunye ne tatsoi
Ngeendlela zokupheka ezilandelayo sijonge ukunika umbono wokonyusa ubukho be-tatsoi lettuce ekutyeni.
Izithako
- 1 intsimbi yepepile
- 1/2 itswele eluhlaza.
- 1 ikonofile
- Iikherothi ezi-2 ezincinci.
- 1 ithisipuni yejinja entsha.
- I-lettuce encinci
- 1/2 ithisipuni imbewu ye-cumin.
- 2 iicephe zeoli ye-olive eyongezelelweyo.
- Ijusi ye-1/2 lemon, kunye nesikhumba esigayiweyo.
Into yokuqala ekufuneka uyenzile kukugalela ioyile eyongezelelweyo enyulu epanini kunye nobushushu obuphakathi. Yongeza i-cumin kunye nefry kuze kube mnyama. Kule ngongoma, yongeza i-ginger, i-garlic egayiweyo kunye ne-chili egayiweyo. Gxuma rhoqo kwaye xa igalikhi iguqula umbala, yongeza i-anyanisi eluhlaza eqoshiwe.
Ngokukhawuleza emva koko, yongeza izaqathe kunye nexesha, uqhubeke nenkqubo ye-sauté ehlala imizuzu emi-3. Ngeli xesha ijusi yesiqingatha selamuni ifakwe kunye ne-lemon zest. Xa i-liquid iphelile, uthele amanzi amancinci (amacephe ama-2).
Pheka umxube wonke phezu kobushushu obukhulu de kube amanzi ayaba ngumphunga kwaye iminqathe ithambile. Kungathatha imizuzu emi-5-7 ukufika kweli nqanaba. Emva kokuba iminqathe ithambile, yongeza i-tatsoi kwi-wok kwaye uqhotse imizuzu embalwa ngenye isipuni samanzi. Gubungela imbiza kunye nobushushu imizuzu embalwa ukuthambisa lettuce. Nje ukuba lonke ulwelo lube ngumphunga, lulungele ukuphakwa. Kucetyiswa ukuba utye kushushu.
ezinye iintlobo
Nje ukuba sazi ukuba yintoni tatsoi kunye nayo yonke into malunga nayo, siza kubona ezinye iintlobo ze lettuce:
Red Chard
Inencasa ethambileyo kunye nombala oluhlaza oqinileyo oneziqu zegarnet. Inencasa ekhethekileyo, efana nesipinatshi, kwaye inokutyiwa ikrwada okanye iphekwe. Ikhula ngokucothayo kwaye inike ukukhanya okukhulu okubomvu kwimithanjeni yamagqabi, idala ukungafani okukhulu kunye nohlaza lwendalo. Amagqabi akhethwe ngokucophelela ukuze kugcinwe amandla kunye nokufana kwemveliso, ukuphelisa amaqabunga abuthathaka.
I-lettuce yaseBatavian
Isityalo sonyaka, esiqhelekileyo semimandla epholileyo. NjengamaFrentshi, amathupha makhulu kwaye omelele, anamagqabi amade, axengaxengayo anemiphetho egoqeneyo kunye ne-wavy, kunye ne-crisp, ibhotolo. Njengelethisi ende, kukho iindidi ezahlukeneyo zale lethisi. Ngokubanzi, Ezi zilethisi ezingqukuva ezishiyanayo ngombala phakathi koluhlaza omnyama kunye nohlaza olugolide olukhanyayo.
Ngeli xesha, amagqabi abomvu e-Batavia anokubonwa ngamagqabi awo agobileyo, aluhlaza oluhlaza emazantsi kwaye ajike abebomvu ngokuqaqambileyo kwiingcebiso. Kuthatha umbala obomvu okhulayo njengoko kusondela ubusika.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokuba yintoni tatsoi, iimpawu zayo kunye neenzuzo.