Source: Dr. Su, Department of Hepatobiliary Surgery
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In a community health talk, a retired doctor in his seventies shared with the audience his secret to controlling high blood pressure in the systemic arteries. "In my diet, there's a very common but rare ingredient – lettuce," he says. However, I've found that many people often inadvertently throw away the most nutritious parts when they eat them. The doctor's words aroused the curiosity of everyone present, after all, for most people, lettuce is just one of the common vegetables that can be found everywhere in the wet market.
The doctor went on to explain: "Lettuce not only tastes fresh and delicious, but it is also rich in a variety of beneficial nutrients, especially for people of our age, because it has a non-negligible role in maintaining blood pressure stability. However, most people tend to choose only the stems of lettuce when they eat it, and those leaves that we consider 'waste' are actually treasures that contain a lot of nutritional value. ”
Overview of the nutritional value of lettuce: not just crisp, but also deep
Lettuce, a seemingly ordinary vegetable, is actually an ingredient with a high nutrient density. First of all, it has a crisp and tender stem texture and is rich in moisture, which is perfect for people with high blood pressure. Lettuce is rich in dietary fiber, which can promote intestinal peristalsis, help digestion, and also help maintain blood sugar balance. In addition, lettuce also contains a lot of potassium, an important mineral for maintaining heart health and regulating blood pressure, which can help the body excrete excess sodium, thereby lowering blood pressure.
However, what most people don't know is that the nutritional value in lettuce leaves goes far beyond the stems. Lettuce leaves are rich in vitamin C and vitamin A, which are powerful antioxidants that help fight free radicals and boost the body's immunity. At the same time, lettuce leaves also contain a lot of calcium, which is very beneficial for maintaining bone health. For people with elevated arterial blood pressure, lettuce leaves not only provide essential nutritional support, but also help regulate blood pressure through its rich potassium content.
Lettuce eating myths revealed: more than just a vegetable
In daily life, lettuce is a common vegetable, and its eating method and nutritional value are often misunderstood. Many people think that lettuce is just a low-calorie coleslaw, ignoring its potential to regulate health problems such as increased blood pressure in the systemic arteries. The more important misconception is that most people tend to focus on the crisp taste of the stems when eating lettuce, and discard the leaves with higher nutritional value as "waste". This practice not only wastes the nutritional value of lettuce, but also reduces the usefulness of lettuce as a health food.
The way to eat lettuce with precision: complete nutrition, never waste
In order to maximize the nutritional value of lettuce while helping to control and improve the increase in blood pressure in the systemic arteries, we need to adopt the right way to consume it.
Eat whole: Don't just eat the stems of lettuce. Lettuce leaves are rich in nutrients such as vitamin C, vitamin A and calcium, which play an important role in enhancing immunity and improving blood pressure. Try cooking lettuce leaves with the stems, such as in soups or stir-fries, to not only add flavor to the dish, but also to ensure that the nutrients are fully absorbed.
Proper handling: Proper cleaning and handling of lettuce is also very important before consuming it. Lettuce should be washed thoroughly, especially on the leaf parts, as they are more prone to adhesion to dirt and pesticide residues. If you are concerned about the rough taste of the lettuce leaves, you can chop the leaves first and quickly fry or steam them with the stems to maintain their taste and nutrients.
Creative cooking: In addition to traditional stir-fries and salads, lettuce can be used in many more cooking ways. For example, lettuce can be shredded and added to soups, or it can be made into lettuce juice and drunk. These different ways of eating it can not only help people better accept lettuce, but also reap the nutritional benefits of lettuce in different meals.
By doing so, we are not only able to avoid common misconceptions when eating lettuce, but also ensure that the nutritional value of lettuce is absorbed in the healthiest and most comprehensive way possible. Especially for middle-aged and elderly people with increased systemic arterial blood pressure, reasonable inclusion of lettuce in daily diet is undoubtedly a simple and effective way to improve the quality of life and maintain health.