Table of nutritional value components of lettuce. Different vegetables contain different nutrients, so it is necessary to eat more other kinds of food, such as green vegetables, to balance nutrition. What are the taboos for eating lettuce? Table of nutritional value components of lettuce.
Table of nutritional value components of lettuce 1 nutritional components of lettuce:
The edible part of lettuce accounts for 62%. Every l00g contains 59kJ of energy, 95.5g of water, 0. 1g of protein, 0. 1g of fat, 0.6g of dietary fiber, 2.2g of carbohydrate, 0/50μ g of carotene/kloc-0, 25μg of retinol equivalent, 0.02mg of thiamine, 0.02mg of riboflavin. Vitamin C 4mg, vitamin E 0. 19mg, potassium 2 12mg, sodium 36.5mg, calcium 23mg, magnesium 19mg, iron 0.9mg, manganese 0. 19mg, zinc 0.33mg and copper 0.07mg. The edible part of its leaves accounts for 89%. Every 100g contains 75 kJ of energy and 0/3 mg of vitamin, which is obviously higher than that of stem.
Nutritional analysis of lettuce;
1, open plum trees, disperse knots and reduce qi:
Lettuce tastes fresh and slightly bitter, which can stimulate the secretion of digestive enzymes and increase appetite. Its milky white serosity can enhance the secretion of gastric juice, digestive glands and bile, thus promoting the functions of various digestive organs, which is especially beneficial to patients with weakened digestive function, decreased acidity of digestive tract and constipation.
2, diuretic and breastfeeding:
The potassium content of lettuce is much higher than that of sodium, which is beneficial to the balance of water and electrolyte in the body and promotes urination and milk secretion. It has a certain dietotherapy effect on patients with hypertension, edema and heart disease;
3, strong body, prevent cancer:
Lettuce contains a variety of vitamins and minerals, which can regulate the function of nervous system. Its organic matter is rich in iron that can be absorbed by human body, which is very beneficial to patients with iron deficiency anemia. The hot water extract of lettuce has a high inhibitory rate on some cancer cells, so it can be used to prevent cancer.
4, laxatives:
Lettuce contains a lot of plant cellulose, which can promote intestinal peristalsis, dredge digestive tract and help defecation, and can be used to treat various constipation.
Further reading: lettuce should be avoided.
Suitable:
Lettuce and auricularia auricula are eaten together, which has a good preventive and adjuvant treatment effect on hypertension, hyperlipidemia, diabetes and cardiovascular diseases.
Eating lettuce and carrots together is not only beneficial to nutrient absorption, but also promotes digestion.
Fried lettuce and garlic seedlings can prevent and assist in the treatment of hypertension.
Avoid:
Eating lettuce and cheese together can easily lead to indigestion, abdominal pain and diarrhea.
Lettuce and pomegranate are easy to produce toxins when eaten together.
Nutritional components of lettuce Table 2 Edible methods of lettuce
Lettuce is suitable for cooking methods such as burning, mixing, frying and frying, and can also be used as soup and ingredients.
Lettuce is afraid of salt, and it is delicious to put less salt.
Pay attention to time and temperature when blanching lettuce. If the blanching time is too long and the temperature is too high, lettuce will become soft and lose its crisp taste.
Lettuce is a traditional breast enhancement vegetable. When it is used with beef containing B vitamins, it has the function of invigorating qi and blood, and can promote the nutritional supply of breast parts.
Squeeze the lettuce dry before cooking, which can increase the crispness of the lettuce. But from the point of view of nutrition, don't squeeze out water, which will lose a lot of water-soluble vitamins.
Lettuce taboo.
The biochemical substances in lettuce can stimulate the optic nerve, so excessive consumption of lettuce can lead to dizziness, lethargy, night blindness or other eye diseases. Night blindness and eye diseases caused by eating more lettuce will improve in a few days if you don't eat lettuce. Therefore, lettuce should not be eaten at one time, but should be eaten in moderation, so as to play a role in strengthening the body, preventing diseases and assisting treatment.
Lettuce cooking recipe
Lettuce salad
Ingredients: 2 lettuce; 3 teaspoons of salt; 2 tablespoons onion oil; 2 teaspoons of sugar
Peel the lettuce with a planer (cleaning the white stems will affect the taste).
Rub the silk scarf into silk, add 5 grams of salt and marinate for about half an hour.
Pickling. Appearance (the pickling time should not be too short, and the taste of lettuce will be crisp and refreshing after all the water is pickled. If the pickling is not thorough, water will still come out after stirring, which will affect the taste)
Squeeze the pickled lettuce fully (it tastes good after being squeezed dry)
Add onion oil, half a teaspoon of salt and sugar, and stir well (sesame oil or olive oil, without onion oil)
Fried yam with lettuce
Ingredients: 400g of yam; Half a lettuce; 2 green peppers; Salt; Cooking wine; Chicken essence; vegetable oil
Peel and wash Chinese yam, slice, soak in clear water, peel and wash lettuce, slice, remove pedicels from green pepper, remove seeds, wash and slice. Wash onion and ginger separately and slice.
Add water to the pot, put the yam slices into boiling water, remove and drain.
Put a little oil in the wok, first fry the shallots and ginger slices, then pour the yam slices, lettuce slices and green peppers into the wok.
Add salt, cooking wine and chicken essence and stir-fry for 2 minutes.
Selection method of lettuce
Lettuce should generally be short, smooth, unbending and neat in size; Thin skin, crisp quality, sufficient moisture, bamboo shoots are not withered, not hollow, and there is no rust spot on the surface; No yellow leaves, rotten leaves, no aging and no bolting; Clean decoration, soilless quality is the best. Leaves wilting and soft, leaves yellow; The stem bark is thick and there are many fibers; Take the old roots as an example, the ones with soil are the second.
Storage method of lettuce
Put the bought lettuce in a container filled with cold water, a few at a time, until the lettuce is dried 1/3, and leave it indoors for 3-5 days, the leaves are still green, the lettuce is still fresh, and it is still fresh after peeling. It is delicious.
Soaking in cold water, cooling to 78 degrees, absorbing water with towel, wrapping with wet paper towel and putting in refrigerator can prolong the fresh-keeping time of lettuce.
Table 3 Nutritional Value Components of Lettuce Lettuce, also known as lettuce, lettuce, borage, lettuce, raw bamboo shoots and white bamboo shoots, is a variety of lettuce, also known as stem lettuce, and belongs to the same ancestor as lettuce, loose leaf lettuce and other leaf lettuce. Lettuce originated in the coastal areas of China and West Asia, and was introduced into China from China (now Afghanistan) in the Sui Dynasty, so it was called lettuce.
Because it was expensive at that time, it was also called Qianjin dish. Now it is planted all over the country, cold and bitter.
Lettuce stems are long cylindrical or long conical, as big as bamboo shoots, with a length of 30~ 100 cm and various varieties. Some skin is green and white, others are turquoise, purple-green or purple-red; Endoplasm is divided into white and green; There are also shades of taste.
The varieties of lettuce can also be divided by leaf shape, including pointed leaves and round leaves. Sharp leaves are thin at the top and thick at the bottom, round leaves are thin at both ends and thick at the middle and lower parts, and stems and leaves are edible. Warm areas and places with greenhouse vegetables can supply the market all the year round. Good quality, thick stem, tender meat, juicy and tender, no dead leaves, no bolting, no holes and no bitterness.
Every100g of edible part contains 0 g of protein, 3.86g, 0. 1 g of fat, 0./0.9g of sugar, 7mg of calcium, 3 1 mg of phosphorus, 2mg of iron, 0.02mg of provitamin A (carotene) and B/kloc. It also contains inulin, mannitol, lettuce, potassium, zinc and iodine.
The nutritional value of lettuce leaves is higher, and the calcium content per100g is as high as 1 10 mg, which is 5.6 times that of stems. It contains 2.24 mg of carotene, which is about 1 12 times of the stem. Vitamin C3 1 mg, which is 0/0 times that of stem.
The milky juice of lettuce should be avoided, because it tastes fresh and slightly bitter, which can stimulate the taste, help digestion and increase appetite. Its high potassium content is beneficial to diuresis and relieve atrial pressure, which is extremely beneficial to patients with hypertension and heart disease. Lettuce contains 8 micrograms of iodine per 100g, which plays an important role in people's basic metabolism, mental and physical development and even emotional regulation, and can also play a role in preventing and treating arteriosclerosis.
In addition, lettuce is different from ordinary vegetables in that it is rich in fluorine, which can participate in the formation of enamel and dentin and the growth of bones. It is an important source of nutrition for children and the elderly in fluoride-deficient areas. Its aromatic hydroxylated fat can decompose carcinogen nitrosamines.
Modern medicine also believes that patients with neurosis, hypertension, arrhythmia and insomnia, as well as those with urinary tract obstruction, hematuria and edema should eat this dish.
Recent studies have suggested that lettuce contains less carbohydrates and more vitamins and nicotinic acid, which is an activator of insulin. Therefore, diabetics often eat lettuce, which can improve the process of sugar metabolism.
Biochemical substances in lettuce can stimulate the optic nerve and cause dizziness and drowsiness, so people with eye diseases, especially night blindness, should not eat more.
Before eating, the skin and old roots of lettuce should be removed, cut into sections and blanched with boiling water. Suitable for cold salad, stir-frying, boiling, pickling or drying. However, it should be noted that lettuce is afraid of salt, so put less salt, otherwise it will taste bad.
When pregnant women's milk is blocked, you can cook lettuce with rice wine or yellow wine (Shao wine), and the effect is very good.