Contents
ʻO nā lau lau ʻōmaʻomaʻo - ʻaʻole ka huahana i makemake nui ʻia ma ka papa o ko mākou kamaʻāina. ʻO ka pinepine, hana ka ʻōmaʻomaʻo i mea hoʻonaninani o kahi pā me nāʻiʻo anu a i ʻole he mea hana i nā salakeke.
I kēia manawa, ʻo kēia huahana kahi ʻāpana nui o ka papaʻai olakino ma muli o ke kiʻekiʻe o nā huaora a me nā antioxidant, haʻahaʻa calorie a maʻalahi ka ʻai.
Loaʻa nā greens salad i nā huaora A a me C, beta-carotene, calcium, folic acid, kiʻekiʻe i ka fiber a me nā phytonutrients.
Pale kēia mau meaola biologically hana i nā maʻi e like me ka maʻi puʻuwai a me ka maʻi ʻaʻai.
Vitamins
ʻO ka mea waiwai loa i ka Vitamin C ka ʻO Romus lettuce. Loaʻa iā ia ma kahi o 24 mg a 100 g.
Hiki i nā mea kiʻekiʻe loa o ka wikamina A a me beta-carotene ke kaena i nā ʻano o nā salakeke me nā lau ʻulaʻula.
Spinach, radiccio a me ka watercress kahi waiwai nui o ka huaʻai K, e kōkua ana i ka hoʻoikaika ʻana i nā iwi.
Hāʻawi ʻia ka wai wai lima lima, kau ʻia i loko o kahi kīʻaha maʻamau, i nā lā o kēia lāʻau i kēlā me kēia lā. A i ka helu like o ka milo aia he 170 pākēneka o ka waiwai o kēlā me kēia lā!
Tʻo ia ʻo Romaine lettuce he puluniu a me ka waikawa folic i pale i ka ʻōnaehana cardiovascular.
Hoʻoemi ka Folic acid i ka makaʻu o ka hahau ʻana, a hoʻoliʻiliʻi ka fiber i ka "maikaʻi" kolesterol.
Hāʻawi ʻelua mau lima lettuce ma kahi o 40 pākēneka o ka koi o kēlā me kēia lā o kahi mākua i ka folic acid.
Minerals
Makanekiuma, ʻo ia ka nui i spinach a me arugula, kōkua i ka maʻamau ʻana o ka insulin i loko o ke kino a hoʻēmi i ka makaʻu o ka loaʻa ʻana i ka maʻi kō II.
Ma ke ala, nā lau lau lau a pau i ka papa kuhikuhi glycemic haʻahaʻa loa. ʻO kēia ka mea i hiki i ka poʻe me ka maʻi diabetis i hoʻomohala ke ʻai iā lākou me ka palena ʻole.
Hoʻohui ʻia, loaʻa nā nitrates i ka spinach, i mea e kōkua pono ai i nā mākala e hoʻohana i ka oxygen a ʻoi aku ka hana huahana.
Antioxidants
Ka milo, ka lau mānoanoa a me nā salaki ʻulaʻula i loko o ka beta-carotene, ka wikamina a, ka lutein a me ka zeaxanthin, e kōkua ai i ka mālama pono i ka ʻike. Hoʻoemi lākou i ka makaʻu o ka hoʻomohala ʻana i ka macular degeneration a me nā cataract.
Eia hou, hoʻemi nā antioxidants i ka makaʻu o ka hoʻomohala ʻana i kekahi ʻano maʻi ʻaʻai. O kahi laʻana, sāleta wai he waiwai isothiocyanate, ka mea hiki ke hōʻemi i ka hana o ka ulu ʻana o nā hunaola maʻi ʻaʻai. ʻO kekahi mea hana ʻē aʻe - quercetin - loaʻa kahi hana anti-inflammatory.
Kalepona haʻahaʻa
Haʻahaʻa loa nā huaʻai saladi i nā calorie. I loko o kahi lima liʻiliʻi o nā lau ʻokiʻoki i loaʻa wale ʻehiku mau calories.
Maikaʻi lākou no ka poʻe mālama i ko lākou kiʻi, akā ʻaʻole makemake e pōloli. ʻO kahi hapa nui o ka salakeke no nā kumu lōʻihi he manaʻo hōʻona ma muli o ke kiʻekiʻe o ka fiber, akā palekana loa ia no ka pūhaka.
Ka palekana salakeke
- Shaehae iho la saladi mai kaʻiʻo maka a moa paha.
- E hoʻokomo i ka sāleta i loko o ka pahu fridge no kahi papaʻai mea hoʻoluʻolu. ʻO ka mahana wela maikaʻi loa no ka lettuce e pili ana ʻehā kekelē Celsius. ʻO ka ʻōpala ʻoi loa - polyethylene a i ʻole ke pola ea, ʻaʻole hāʻawi i ka lau i ka manawa e maloʻo ai.
- Holoi mau i kou mau lima ma mua o ka hoʻomākaukau ʻana i ka salakeke.
- Hoʻomaʻu i ka sāleta no nā minuke he ʻumi i ka wai ʻoluʻolu - e kōkua kēia e kāpae i ka hoʻopili ʻana i nā huna lepo a me ka lepo.
- E hoʻopili pono i ka lettuce i holoi ʻia me kahi lole a pepa paha. E mālama kēia i kona ʻono a me kona ʻano i ka ipu i hoʻopau ʻia.
ʻ .lelo aʻoaʻo salad
- E hoʻāʻo i nā ʻano lau lettuce. ʻO kēlā me kēia mea ʻono a olakino hoʻi i kona ala ponoʻī.
ʻAʻole wale ka saladi i kālua ʻia i loko o kahi pola. Hiki ke hana i nā ʻōwiliʻai, hoʻohui iā lākou i nā sanewika a hoʻohana ma ke ʻano he ʻaoʻao ʻokoʻa.
- E hoʻāʻo e hoʻohana i ka paʻakai liʻiliʻi, ka meaʻai, ka aila a me nā salakeke ʻē aʻe. Ke hoʻohana nei iā lākou e lilo i nā lau lettuce e palupalu a lilo i kā lākou crunch a me ka ʻono. ʻO ke kapa komo maikaʻi loa no nā salakeke - kahi aila ʻoliva liʻiliʻi a me ka wai lemon.
ʻO ka mea nui
Mai hoʻowahāwahā i ka saladi - he nui nā huaora a me nā minelala. A no ka poʻe e hoʻāʻo nei e hoʻokuʻu i kekahi mau paona keu - ʻaʻole hoʻoweliweli iki nā ʻōmaʻomaʻo ʻōmaʻomaʻo, no ka mea waiwai lākou i ka fiber a loaʻa nā kalo liʻiliʻi.
ʻO nā mea hou aʻe e pili ana i nā pono o nā lau uliuli i ka vide ma lalo:
