فوائد الخس ( الخضروات الشهية )



الخس من أكثر أنوع الخضروات تناولاً فهو يعتبر من أساسيات السلطة الخضراء ولا تكاد تخلو سلطة منه وهناك أنوع عديدة من الخس لكن القيمة الغذائية تكاد تكون متشابهة. والخس لا يتحمل الطبخ أو إدخاله في أي نوع من الأطباق، لذا فهو يؤكل دائماً وهو طازج.

اشتر الخس ذا اللون الأخضر والذي تكون أوراقه هشة غير ذابلة ولا توجد عليها أية بقع بنية خاصة في الحواف. ويجب أن يباع الخس وهو محفوظ بارداً لأنه سريع التأثر ويفضل شراء أوراق الخس المتساوية في طولها وتجنب أوراق الخس ذات اللون الأصفر واللون البني فإن هذه تعتبر علامة على كبر عمر الأوراق.

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إن أوراق الخس تفضل البرودة وإن أي انخفاض في درجة حرارة الثلاجة يؤثر كثيراً على جودة الخس. ضع أوراق الخس دون تقطيع وبدون غسيل في أكياس بلاستيك محكمة في أبرد مكان في الثلاجة ولا تحفظ الخس مع الفواكه الطازجة خاصة التفاح لأن المواد المتبخرة من بعض الفواكه مثل التفاح عند نضجها قد تسبب تحول أوراق الخس إلى اللون البني، وغالباً يمكن حفظ الخس في الثلاجة من 3 إلى 7 أيام. وعند تحضير الخس يجب غسله جيداً ورقة ورقة تحت تيار ماء مندفع للتخلص من الجراثيم والأوساخ الأخرى.

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يعتبر الخس من أكثر الخضروات التي لا تحتوي على طاقة حرارية فحوالي 95 % من وزنه ماء لذا فهو لا يساعد على زيادة الوزن ويمكن تناوله بدون تحديد كمي ويحتوي على نسبة لا بأس بها من الألياف الغذائية المهمة للوقاية من بعض الأمراض المزمنة وهو غني بالبوتاسيوم ولا يحتوي على كميات جيدة من معظم الأملاح المعدنية.

ويعتبر الخس مصدراً مهماً لفيتامين ( أ ) المهم للنمو وتكوين الخلايا البصرية وكذلك للوقاية من السرطان. كما يحتوي الخس على نسبة جيدة من حامض الفوليك المهم للوقاية من فقر الدم خاصة عند الأمهات الحوامل وكذلك لصحة الجنين.



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