Ama-calories e-Lethace ne-Health Benefits
I-lettuce e-Iceberg yiloluhlaza oluhlaza okwesibhakabhaka oluvame ukusetshenziselwa ama-saladi, ama-tacos, nama-sandwich. Nakuba kungavamile njengemifino ye-tastier efana ne-escarole, isipinashi, ne-ulethisi weqabunga, abathengi abaningi basabathanda ukucwilisa nokuvutha okunomsoco we-ulethisi we-iceberg. Eqinisweni, isizathu esisodwa sokuthi i-lettuce ye-iceberg ilahlekelwe ukuthandwa kwayo akukona ngenxa yokuthungwa noma ukunambitheka, kungenxa yokuntuleka kokuqukethwe komsoco.
I-lettuce ye-Iceberg ayinalo okunomsoco njengoba leyo mihla yokudla ephezulu ye-fancier njenge-kale, isipinashi, ne-arugula. Kodwa-ke, i-lettuce le-iceberg ayilona kabi kuwe futhi yenza okungeziwe kokudla kokunciphisa umzimba.
| I-Iceberg Lettuce Facts Nutrition | |
|---|---|
| Ukukhonza Usayizi 1 inkomishi, eqoshiwe noma eqoshiwe (55 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 7 | |
| Ama-calories avela ku-Fat 1 | |
| Ingqikithi yamafutha 0.1g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 3mg | 0% |
| Potassium 77.55mg | 2% |
| I-Carbohydrate 1.6g | 1% |
| I-Fiber Diet 0.3g | 1% |
| Ama-Sugars 0.6g | |
| Amaprotheni 0.3g | |
| I-Vitamin A 0% · I-Vitamin C 4% | |
| I-Calcium 0% · I-Iron 8% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Into engcono kakhulu nge-ulethisi we-iceberg yiyona inombolo ephansi yama-calories. Enye indebe ye-ulethisi fresh inamakhilomitha angaphansi kuka-10 indebe ngayinye. Ibuye iphansi kuma-carbohydrate namafutha, ngakho-ke futhi kufanelekile nanoma yikuphi ukudla okunamafutha okuphansi noma okuphansi . I-Iceberg ayinayo amavithamini amaningi noma amaminerali kodwa iqukethe amanzi amaningi, ngakho-ke ilungele lezo zinsuku zasehlobo ezishisayo.
Izinzuzo zezeMpilo yeLucu le-Iceberg
Njengoba i-lettuce ye-iceberg iphansi kakhulu kilojoule, yenza kube ngcono kakhulu ekudleni kwesisindo. Ukudla isaladi enkulu ngaphambi kokuba inkambo yakho eyinhloko ingakusiza ukukugcwalisa, ngakho awuzwa isidingo sokudla okungaphezulu kokudla kwekhalori ephakeme.
Imibuzo Ejwayelekile Ngokwethulwa kwe-Iceberg
Kungani i-lettuce ye-iceberg ingenomsoco njengeminye imifino yemifino?
I-lettuce ye-Iceberg ayinayo i-pigments emnyama namanye amakhemikhali e-phytochemicals afana nalawo atholakala esipinashi noma e-kale, futhi yilapho kukhona khona izakhi eziningi ezitholakala.
Kungani kuthiwa yi-letha ye-iceberg?
Ngokusho kweSmithsonian, ithole igama kusukela ezinqwabeni zeqhwa ezazipakishwe emakhanda we-ulethisi lapho zilayishwa emotweni ukuze zihanjiswe e-US ngawo-1940.
Ingabe i-lettuce ye-iceberg ifana ne-Romaine ulethisi?
Cha. U-Romaine ulethisi unemibala eluhlaza okomnyama ngamaqabunga amakhulu akuzona njengezinzile kangangokuthi inhloko ye-lettuce yama-Romaine ayiyona into evulekile.
Ingabe i-Romaine i-lettuce inomsoco kunokuba i-lettuce ye-iceberg?
Yebo kunjalo. Enye indebe ye-romaine ulethisi inenani elifanayo lama-kilojoule, kodwa futhi linenani elilinganayo lamavithamini C, i-folate, i-vitamin A ne-vitamin K. Plus iqukethe i-beta-carotene ne-lutein, kokubili okusebenza njengama-antioxidants emzimbeni wakho.
Ukuthatha nokugcina i-Lettuce ye-Iceberg
Uzothola amakhanda e-lettuce e-iceberg engxenyeni yokukhiqiza esitolo sakho sokudla. Khetha ikhanda le-ulethisi elibukeka lihlanzekile futhi lingenakusihlwa futhi liluhlaza. Gcina ikhanda le-ulethisi esikhwameni esingazimele noma esitsheni esifakwe esiqandisini futhi singapheli amasonto amabili. Qiniseka ukuthi uhlanza i-ulethisi kahle ngaphambi kokuyisebenzisa.
Vumela amaqabunga aphule kancane noma asebenzise isaladi e-spinner ukuze asuse amanzi amaningi. Futhi ungaguni i-lettuce yakho uze ulungele ukuyisebenzisa. Amaqabunga aphikisana ngokushesha, futhi nakuba imiphetho e-brownish ngeke ikulimaze, ayibheki kahle.
Ukuhlanza ngaphambi kokuhlanza nokunquma i-lettuce e-iceberg futhi ithengiswa ngezikhwama zepulasitiki, ngokuvamile ihlangene ne-izaqathe noma ezinye izinhlobo zemifino. Isikhwama se-ulethisi sizohlala izinsuku ezimbalwa esiqandisini, kodwa uma usuvuliwe, kuzodingeka uyisebenzise ezinsukwini ezimbalwa.
Izindlela Ezempilo Zokulungisa I-Lettuce Yase-Iceberg
I-lettuce ye-Iceberg ayinayo ukunambitheka okuningi okwenza kube lula ukuhlanganisa nanoma yiziphi ezinye izithako.
Yenza isaladi ehlangothini elula ne-ulethisi we-iceberg, umntwana utamatisi, kanye nezinkamba zekhukhamba, futhi phezulu ngezingubo zokuthanda kwakho okuthandayo.
Yenza isaladi enkulu yokudla egcwele ama-veggies ahlanzekile, amaprotheni amancane ashukela njengezinkukhu noma ama-shrimp, futhi ukugqoka okukhanyayo kokubili okunomsoco futhi akukona amakholori aphezulu. Ukwandisa inani lokudla okunomsoco we-ulethisi we-iceberg ngokuwuhlanganisa ngemifino emnyama. Kodwa qaphela ukudla okuthosiwe, ama-globs amakhulu wokugqoka noma ushizi namathani ama-croutons ngoba i-low-cal salad yakho engenacala ingakwazi ukufinyelela ama-calories angu-800 noma ngaphezulu kalula ngama-toppings angalungile.
Mhlawumbe isaladi eyaziwa kakhulu efaka i-lettuce ye-iceberg yindabuko yesitayela somdabu wendabuko. Kuyinto enhle kodwa ngokuvamile ephakeme kilojoule eziza nge-blue cheese dressing kanye nebhethoni. Khanyisa isaladi yakho yemali ngokucela ukuthi ugqoke ukukhishwa ohlangothini (kodwa ungasebenzisi konke) noma ucele ukuba ulungiselele ngesigamu esifanayo sokugqoka.
I-Iceberg Lettuce Recipes
Ama-saladi kulula ukwenza futhi ungazama izithako zakho ezizithandayo, kodwa nansi ezinye izindlela zokusebenzisa ulethisi we-iceberg:
- Isaladi Ehlaza Oluhlaza Nenkukhu nama-Strawberries
- I-Low-Carb Chicken, i-Bacon, ne-Apple Salad
- I-Gluten-Free Caesar isaladi Recipe
> Umthombo:
> United States UMnyango Wezolimo Usizo Lwezocwaningo lwezolimo USDA Ukuhlanganiswa kokudla.