Kabichi vs. Letesi: Pali kusiyana kotani?

Zamkati

• Kusiyana kwa zakudya pakati pa kabichi ndi letesi
• Zaumoyo kabichi ndi letesi
• Onse ali ndi fiber
• Zonsezi zimakhala ndi mavitamini, mchere, komanso ma antioxidants
• Kusiyanitsa pakati pa kabichi ndi letesi
• Kodi muyenera kusankha chiyani?
• Mfundo yofunika

Kabichi ndi mitundu ina ya letesi imawoneka mofanana, koma ndiwo zamasamba ndizosiyana kwambiri.

Kuyamba, kabichi ndi letesi ndizosiyana masamba. Amakhalanso ndi mbiri yazakudya, zonunkhira, kapangidwe kake, ndi kagwiritsidwe ntchito kophikira.

Nkhaniyi ikufotokoza zakusiyana pakati kabichi ndi letesi, kuphatikiza chidziwitso cha zakudya, maubwino azaumoyo, komanso momwe amagwiritsidwira ntchito kukhitchini.

Kusiyana kwa zakudya pakati pa kabichi ndi letesi

Pali mitundu yambiri ya kabichi ndi letesi. Komabe, anthu ambiri amalakwitsa kabichi wobiriwira - kabichi wofala kwambiri m'mashopu ogulitsa - letesi ya madzi oundana chifukwa cha mawonekedwe awo ofanana.

Ngakhale kabichi wobiriwira ndi letesi ya madzi oundana angawoneke mofanana, ali ndi mbiri yazakudya zosiyana kwambiri.

Tebulo lotsatirali likufanizira zakudya zomwe zimapezeka mgalamu 100 ya kabichi wobiriwira wobiriwira ndi letesi ya madzi oundana (,).

Monga mukuwonera, kabichi ndi letesi ya madzi oundana ndizochepa kwambiri ndipo zimapereka zomanga thupi zochepa, mafuta, ndi carbs. Pakadali pano, kabichi wobiriwira amakhala ndi michere yambiri - kupatula vitamini A.

Kabichi imakhalanso ndi mchere wambiri kuposa letesi ya madzi oundana. Lili ndi calcium yambiri, chitsulo, magnesium, phosphorous, potaziyamu, ndi manganese. Mulinso CHIKWANGWANI chambiri, chopatsa thanzi chofunikira pakugaya chakudya ().

Kumbukirani kuti tebulo pamwambapa likufanizira mitundu iwiri yokha ya kabichi ndi letesi. Letesi ndi kabichi zimakhala ndi zakudya zosiyanasiyana.

Mitundu yonse ya kabichi ndi letesi imakhala ndi thanzi labwino. Mitundu iwiri yodziwika kwambiri ndi kabichi wobiriwira ndi letesi ya madzi oundana. Zitha kuwoneka zofananira, koma kabichi wobiriwira amakhala ndi fiber komanso mavitamini ndi michere yambiri kuposa letesi ya madzi oundana.

Zaumoyo kabichi ndi letesi

Kudya masamba amtundu uliwonse, kuphatikiza kabichi kapena letesi, kumatha kukhala ndi thanzi lanu.

Komabe, kabichi ndi letesi zimatha kukhala ndi zotsatirapo zosiyanasiyana paumoyo chifukwa cha michere ndi michere yazomera.

Onse ali ndi fiber

Kabichi imenya letesi ya madzi oundana mu fiber. Izi zati, kuphatikiza kabichi kapena mitundu ingapo ya letesi wobiriwira wazakudya zanu zingakuthandizeni kwambiri kuti muzidya bwino.

Kudya zakudya zokhala ndi masamba ambiri okhala ndi fiber ndikofunikira kuti mukhale ndi thanzi labwino. CHIKWANGWANI - chomera chomwe simungathe kukumba - chimathandiza kuti matumbo anu azitha kuyenda pafupipafupi ndikudyetsa mabakiteriya opindulitsa m'matumbo anu ().

Kuphatikiza apo, kudya zakudya zamafuta ambiri kumatha kukuthandizani kuti muchepetse mafuta owonjezera thupi komanso kuti mukhale ndi thanzi labwino. CHIKWANGWANI chimachedwetsa chimbudzi, chomwe chitha kuwonjezera kukhuta mukatha kudya, zomwe zimapangitsa kuchepa kwa chakudya ().

Kuwunikanso kwamaphunziro atatu kuphatikiza opitilira 133,000 adawona momwe kudya kwamatenda kumakhudzira kulemera kwa thupi pazaka 4.

Inapeza kuti anthu omwe amadya zipatso ndi ndiwo zamasamba zokhala ndi michere yambiri adataya kwambiri kuposa omwe amadya zokolola zochepa ().

Kuphatikiza apo, kudya michere kumatha kuthandizira kuwongolera shuga wamagazi, kukonza thanzi la mtima, komanso kulimbikitsa chitetezo cha mthupi ().

Zonsezi zimakhala ndi mavitamini, mchere, komanso ma antioxidants

Onse kabichi ndi letesi ya madzi oundana ndiwo magwero abwino a zakudya. Komabe, kabichi imakhala ndi mavitamini ndi michere yambiri kuposa letesi ya madzi oundana, kuphatikiza mavitamini C ndi K, folate, ndi potaziyamu (,).

Makamaka, kabichi wobiriwira amadzaza ndi ma antioxidants, kuphatikiza polyphenol mankhwala ndi vitamini C. Antioxidants ali ndi mphamvu zotsutsana ndi zotupa ndipo amathandizira kulimbana ndi kuwonongeka kwa ma cell chifukwa cha mamolekyulu osakhazikika otchedwa ma radicals aulere ().

M'malo mwake, kafukufuku wina adawonetsa kuti kabichi wobiriwira amakhala ndi zinthu zowononga antioxidant kuposa Savoy ndi mitundu ya kabichi yaku China ().

Ngakhale letesi ya madzi oundana imakhala ndi ma antioxidants, kabichi ndi mitundu ina ya letesi monga letesi zofiira zimakhala ndi zochuluka kwambiri ().

Kuphatikiza zakudya zamavitamini-, mchere-, komanso antioxidant mu zakudya zanu kumatha kuchepetsa mavuto omwe amakhala ndi matenda, monga matenda ashuga ndi mtima komanso matenda a neurodegenerative (,,).

Tiyenera kudziwa kuti mitundu ina ya letesi, monga letesi ya roma ndi letesi wofiira, ili ndi mavitamini, michere, ndi ma antioxidants. M'malo mwake, mitundu ya letesi imatha kukhala ndi michere yambiri kuposa kabichi (,).

Mwachitsanzo, letesi ya Roma ili ndi potaziyamu pafupifupi kawiri kuchuluka kwa kabichi wobiriwira (,).

Zonse kabichi ndi letesi zimakhala ndi mavitamini, mavitamini, mchere, ndi ma antioxidants. Kabichi ndi gwero lolemera, koma zimadalira letesi kapena kabichi. Letesi ya Iceberg imakhala yochepa m'thupi kuposa mitundu ina monga letesi ya masamba ofiira.

Kusiyanitsa pakati pa kabichi ndi letesi

Ngakhale kabichi ndi letesi zimawoneka chimodzimodzi, zimakhala ndi mitundu ina yosiyanasiyana ndipo zimagwiritsidwa ntchito m'njira zosiyanasiyana kukhitchini.

Mwachitsanzo, kabichi wobiriwira amakhala ndi utoto wovuta kwambiri, wa tsabola komanso wowoneka bwino kuposa letesi ya madzi oundana, yomwe imamveka ngati yamadzi.

Kukhwima kwa kabichi kumapangitsa kuti izitha kugwira bwino ntchito yophika monga kuwira, ndichifukwa chake kabichi nthawi zambiri imaphikidwa.

Ngakhale madzi oundana ndi letesi zina amatha kuphika, nthawi zambiri amapatsidwa yaiwisi. Iceberg imadulidwa mu saladi, yomwe imagwiritsidwa ntchito kukongoletsa mbale, kapena kuyika ma burger.

Kabichi yaiwisi amathanso kuphatikizidwa ndi mayonesi, viniga, mpiru, ndi zina zopangira coleslaw, mbale yodziwika bwino yopikirako nyama ndi mapikisiki.

Kabichi ndi letesi zimakhala ndi mbiri yosiyanasiyana yazakudya ndi zophikira. Kabichi imagwiritsidwa ntchito yophika kapena kugwiritsidwa ntchito mu mbale za coleslaw, pomwe letesi nthawi zambiri imadyedwa mwatsopano.

Kodi muyenera kusankha chiyani?

Ngati mukufuna njira yathanzi mwa awiriwa, sankhani kabichi. Mitundu ya letesi monga letesi wofiira ndi romaine ndi njira zabwino.

Kabichi, kuphatikiza kabichi wobiriwira ndi wofiira, imakhala ndi mavitamini, michere yambiri, komanso mankhwala opindulitsa kuposa letesi ya madzi oundana.

Komabe, kumbukirani kuti kabichi imakhala yosiyana komanso yosiyana ndi letesi, choncho sizingagwire bwino ntchito maphikidwe ena a letesi.

Mwachitsanzo, kabichi yaiwisi imatha kupangidwa kukhala saladi, koma mitundu ya letesi monga iceberg nthawi zambiri imakonda mitundu iyi yazakudya chifukwa cha kununkhira kwawo pang'ono komanso kupepuka pang'ono.

Ngati mukufuna mtundu wa letesi koma mukuyang'ana njira yopatsa thanzi kuposa madzi oundana, sankhani letesi yomwe imakhala ndi michere yambiri, monga tsamba lofiira kapena letesi ya romaine (,).

Kaya mumasankha kabichi kapena letesi zimadalira momwe mukugwiritsira ntchito, komanso zakudya zomwe mumakonda.

Mfundo yofunika

Pali mitundu yambiri ya kabichi ndi letesi, iliyonse imakhala ndi mbiri yake yazakudya. Zonsezi ndizosankha bwino, koma zina ndizochulukirapo kuposa zina.

Ngakhale kabichi wobiriwira ndi letesi ya madzi oundana zimawoneka chimodzimodzi, kabichi wobiriwira amapatsa thanzi. Awiriwa amakhalanso ndi zokoma, mawonekedwe, komanso ntchito zophikira.

Kabichi imagwiritsidwa ntchito pazakudya zophika komanso coleslaw, pomwe letesi imakonda kudyedwa yaiwisi m'masaladi, ma burger, ndi masangweji.

Ngati mukuganiza pakati pa awiriwa, kabichi ndiye chisankho chopatsa thanzi. Komabe, panthawi yomwe letesi yokha ingachite, yesani mitundu yambiri yazakudya monga romaine kapena letesi ya masamba ofiira.