ʻepekema "Spinacia oleracea ʻike ʻia ma ke ʻano spinachno ka ʻohana amaranth.
SpinachUa hoʻomaka ʻia ma Peresia akā ua hana nui ʻia i kēia manawa ma USA a me Kina. Hoʻopiha ʻia me nā meaʻai a me nā antioxidants a ʻike ʻia he olakino maikaʻi loa.
ʻai ʻōpaeKōkua ia i ke olakino o ka maka, hoʻemi i ke kaumaha oxidative, pale i ka maʻi kanesa a hoʻohaʻahaʻa i ke koko.
Waiwai Nutritional o ka Spinach
Ma ke kaumaha, spinach Loaʻa iā 91.4% wai, 3.6% carbohydrates a me 2.9% protein. 100 grams spinachLoaʻa iā ia he 23 calories. ʻaneʻi ʻO ke ʻano meaʻai o 1 kīʻaha o ka spinach maka:
Huina Kalo: 7
Kumuʻiʻo: 0.86 Art
Kaluma: 30 mg
hao: 0,81 Art
Magnesium: 24 mg
Pāuma: 167 mg
Vitamina A: 2813 Iu
Folate: 58 micrograms
carbohydrate
SpinachʻO ka hapa nui o nā kalapona i loaʻa i ke kō i hana ʻia me ka fiber. Aia kekahi 0.4% kō, ka hapa nui o ka glucose a me ka fructose.
ʻO
Spinachhe kiʻekiʻe i ka fiber insoluble, hiki ke hoʻopōmaikaʻi i ke olakino ma nā ʻano he nui.
Hoʻohui ka fiber insoluble i ka nui i ka wā e hele ai ka meaʻai ma ka ʻāpana digestive. Kōkua kēia i ka pale ʻana i ka constipation.
Nā Huaʻai a me nā Minerale
Spinach He kumu maikaʻi loa ia o nā huaora a me nā minela:
vitamina A
Spinach, i ka vitamina A He kiʻekiʻe ia i nā carotenoids hiki ke hoʻololi.
Huaʻaila C
Huaʻaila C He antioxidant ikaika ia e hoʻonui ai i ke olakino o ka ʻili a me ka hana immune.
ka huaora K
ka huaora K pono no ke koko coagulation a lau spinach hāʻawi ʻoi aku ma mua o ka hapalua o kāu mau pono i kēlā me kēia lā.
ʻakika folic
ʻIke ʻia ʻo ia he folate a i ʻole ka huaora B9. Pono ia no ka hana maʻamau a me ka ulu ʻana o ka ʻiʻo a he mea nui loa ia no nā wahine hāpai.
me ka hao
Spinach He kumu maikaʻi loa ia o kēia mineral pono. me ka hao Kōkua ia i ka hana ʻana i ka hemoglobin, kahi e lawe ai i ka oxygen i nā ʻiʻo o ke kino.
kalipuna
kalipunamea nui no ke ola o ka iwi. ʻO kēia mineral kekahi molekele hōʻailona koʻikoʻi no ka ʻōnaehana nerve, naʻau a me nā ʻiʻo.
Spinach no hoi potasiuma, magnesium a me B6, B9 a me Vitamin E He nui nā huaora a me nā minela e like me
Huina Meakanu
Spinachaia kekahi mau mea kanu koʻikoʻi, e like me:
Hoʻemi kēia antioxidant i ka pilikia o ka maʻi kanesa a me nā maʻi maʻi.
nā nitrates
Spinach loaʻa nā nitrates, hiki ke hoʻoikaika i ke olakino o ka naʻau.
quercetin
Mālama kēia antioxidant i ka maʻi a me ka mumū. ʻōpae, quercetinʻO ia kekahi o nā kumu meaʻai waiwai loa ma
Zeaxanthin
E like me ka lutein, pono ka zeaxanthin i ke olakino maka.
He aha nā pōmaikaʻi o ka Spinach?
Pono no ka ʻili, ka lauoho a me nā kui
SpinachʻO ka Vitamin A i loko o ka ʻili ke pale aku i ka ʻili mai ka radiation UV. Ke hakakā nei i ke kaumaha oxidative. spinach ʻO ka ʻai mau ʻana e pale i ke olakino o ka ʻili.
Spinach Loaʻa i ka huaora C. Ua hōʻike ʻia kekahi mau haʻawina e hiki i ka huaora C ke hoʻonui i ka synthesis collagen. Manaʻo ʻia ka magnesium a me ka hao i loko o ka mea kanu e kākoʻo i ke olakino lauoho.
hemahema hao hiki ke hoʻopau i ka lauoho. kumu waiwai o ka hao spinachKōkua i ka pale ʻana i ka lauoho lauoho.
Spinach He mineral hoʻi ia e kōkua i ka mālama ʻana i nā kui palupalu. biotin Inā loaʻa.
Kōkua ka spinach i ka ho'ēmi kaumaha
Kekahi mau haʻawina kou spinach hōʻike ʻia hiki ke hoʻopau i ka pōloli. ʻO nā wahine momona, 3 grams no 5 mahina ʻōpae ʻōpae Ua loaʻa iā 43% ka nui o ka poho o ke kino ma hope o ka ʻai ʻana.
Ua emi iho ka makemake o na wahine e ai i na mea ono ma 95%.
Hoʻemi i ka pilikia o ka maʻi kanesa
SpinachHe kuleana ko Glycoglycerolipids i ka pale ʻana i ka maʻi kanesa. Hiki iā lākou ke hoʻokō i kēia ma ke kāohi ʻana i ka ulu ʻana o ka tumor.
Wahi a kekahi mau haʻawina, spinachʻO ka Vitamin A i loko o ke kī e hoʻemi i ka pilikia o ka maʻi kanesa o ka umauma.
Kōkua i ka mālama ʻana i ka maʻi diabetes
Spinach hoʻonui i ka manaʻo o ka māʻona, a laila e hōʻemi ana i nā pane o ka glucose postprandial. Ua pili kēia i ka nui o ka fiber a me ka wai i loko o ka mea kanu.
Aia i loko o ka mea kanu nā nitrates. ʻO kēia mau pūhui pale ʻana i ka insulinUa ʻike ʻia e kōkua i ka pale ʻana Hiki iā ia ke hoʻohaʻahaʻa i ka mumū, ʻo ia ke kumu nui o ka maʻi diabetes.
Kōkua i ka hoʻoponopono ʻana i ke kiʻekiʻe o ke koko
SpinachʻO ka nitrates i loko o ke kī e hoʻomaikaʻi i ka hana endothelial a hiki ke hoʻohaʻahaʻa i ke kiʻekiʻe o ke koko, a laila e hoʻomaikaʻi ai i ke olakino naʻau.
Hoʻopau pū ʻo Nitrates i ka ʻoʻoleʻa arterial, hiki ke alakaʻi i ke kiʻekiʻe o ke koko kiʻekiʻe.
ʻO ka magnesium i loko o ka mea kanu e hoʻoponopono i nā pae koko. Hoʻomaha kēia mineral a hoʻonui i nā kīʻaha koko, a laila e hoʻoikaika i ke kahe koko.
Pono no ke ola o ka maka
Spinachʻelua mau antioxidants koʻikoʻi e pili ana i ka ʻike lutein a me zeaxanthin, aia. Ke hakakā nei kēia mau pūhui i nā ʻano oxygen reactive a hoʻemi i ka pilikia o ka cataracts a me ka degeneration macular pili makahiki.
Ma kahi haʻawina ʻai mau i ka spinachhoʻonui i ka mānoanoa optical o ka pigment macular.
Spinach He waiwai ia i ka huaora K a me ka calcium, ʻelua mau meaʻai nui e pono ai e hoʻoikaika i nā iwi.
ʻO ka liʻiliʻi o ka calcium e alakaʻi i ka osteoporosis. Hoʻopili ʻia ka iwi haʻahaʻa me ka wikiwiki o ka iwi a me ka nui o ka haki. Loaʻa i ka spinach ka calcium a kōkua i ka pale ʻana i kēia maʻi.
hoʻomaikaʻi i ka ʻai ʻana
Spinach Loaʻa i ka fiber. Hōʻike nā haʻawina e hiki i ka fiber ke hoʻonui i kou piha no ka lōʻihi. Kākoʻo nō hoʻi ia i ke olakino ʻāʻī e like me ke kōkua ʻana i ka meaʻai e hele i loko o ka ʻōnaehana digestive.
Kōkua i ka mālama ʻana i ka hānō
He kuleana ko ke kaumaha oxidative i ka hānō. SpinachLoaʻa i ka huaʻa C, kahi antioxidant ikaika e hiki ke hakakā i ke kaumaha oxidative. Kōkua kēia i ka mālama ʻana i ka hānō.
ʻO ka lutein a me ka zeaxanthin i loko o ka mea kanu he mea maikaʻi hoʻi no ka mālama ʻana i ka hānō. Hōʻike nā hōʻike anecdotal e hiki i ka ʻai ʻana i ka spinach ke pale i ka ulu ʻana o ka hānō.
Kākoʻo i ka ulu ʻana o ka fetal
Spinachhe meaʻai pono no ka ulu ʻana o ka pēpē ʻakika folic komo. ʻO kēia meaʻai meaʻai e hoʻemi i ka pilikia o nā hemahema i loko o ka ʻōnaehana nerve o ke keiki hānau ʻole.
Hoʻomaikaʻi i ka hana o ka lolo
SpinachLoaʻa iā ia nā hopena anti-stress a me anti-depressive. ʻO kēia mau hopena kou spinach Hiki ke hoʻohālikelike ʻia i kona hiki ke hoʻemi i nā pae corticosterone (he hormone i komo i nā pane koʻikoʻi) i loko o ke koko.
SpinachʻO nā meaʻai ʻē aʻe i loko o ka iʻa, ʻo ia hoʻi ka vitamina K, folate, lutein a me ka beta-carotene (vitamina A), e kākoʻo pū i ke olakino lolo a me ka emi ʻana o ka naʻau.
hooikaika i na io
Spinach ʻOiai ʻaʻole ia e hāʻawi iā ʻoe i nā ʻiʻo e like me Popeye, kōkua maoli ia i ke kūkulu ʻana i ka nui o ka ʻiʻo. He waiwai ia i nā meaʻai he nui e like me ka calcium a me ka hao, ka mea e hoʻoikaika ai i nā ʻiʻo a hoʻonui iā lākou. No ka mea spinach Hoʻohui ʻia ia i nā lulu protein a me nā smoothies ma hope o ka hoʻomaʻamaʻa.
Hoʻemi i ka mumū
SpinachʻO ia kekahi o nā meaʻai anti-inflammatory maikaʻi loa no ka mea he waiwai i nā mea kanu e like me ka lutein. ʻO kēia pūhui ikaika e hōʻemi ana i ka mumū i loko o nā ʻiʻo, kahi e hōʻemi ai i ka ʻeha hui a me nā maʻi ʻē aʻe e like me ka arthritis.
Hoʻoikaika i ka palekana
kou spinach ʻO kekahi o kāna mau pono nui ʻo ia ka hoʻoikaika ʻana i ka ʻōnaehana pale. SpinachLoaʻa ka nui o ka huaora C, kahi mea nui i ka hoʻoikaika ʻana i ka pale ʻana. Ke ʻai mau ʻia, kōkua ia e pale i ke anu, ka ʻū a me nā pilikia ʻē aʻe, ʻoi aku ka nui o nā keiki liʻiliʻi.
Kāohi i ka ʻekene
SpinachHe mea kanu ʻōmaʻomaʻo ia me ka chlorophyll. Hoʻomaʻemaʻe kēia i ka ʻōnaehana kūloko a pale i ka ulu ʻana o ka bacteria. Hoʻokuke pū ia i nā toxins ma o ka ʻōnaehana excretory. Hana kēia i ka ʻili a pale i ka haki ʻana.
Mahalo i nā meaʻai he nui e like me ka Vitamin A, kōkua ia i ka ʻili e nānā ʻōpio. SpinachHoʻomaikaʻi ia i ka elasticity o ka ʻili a me ka wehe ʻana i ka dullness. Hoʻopau i nā laina maikaʻi, nā wrinkles a me nā hōʻailona ʻē aʻe o ka ʻelemakule.
Pale UV
Ma waena o nā meaʻai he nui e hāʻawi i ka pale UV i ka ʻili spinach hele mai ma luna o ka papa inoa. Loaʻa i nā lau ʻōmaʻomaʻo ʻeleʻele nā antioxidants e pale ai i ka pōʻino o nā cell i hana ʻia e ka lā.
Pehea e koho ai a mālama i ka Spinach?
ka mea ola kino spinach hou e lawe. Pono ʻoe e mālama i kēia mau manaʻo:
- E koho i nā lau ʻōmaʻomaʻo. Mai kūʻai i nā lau ʻeleʻele a melemele a ʻeleʻele paha.
- E mālama i ka spinach i loko o ka ʻeke kumu a i ʻole ka ipu a holoi wale ma mua o ka hoʻohana ʻana. E mālama i ke koena spinach i loko o ka ʻeke hoʻokahi i loko o ka friji, me ka hoʻomaʻemaʻe ʻole.
- ʻO ke kāwele ʻana i ka ʻeke i kahi kāwele maʻemaʻe hiki ke hāʻawi i kahi pale hou.
He aha nā hopena ʻaoʻao o ka Spinach?
Spinach Hoʻopiha ʻia me nā meaʻai pono. Eia naʻe ʻai nui loa i ka spinachhiki i kekahi mau hopena ʻaoʻao.
pōhaku kīʻaha ʻO kēia ka pilikia maʻamau i kēia mea kanu. ka nui o ka spinach ʻākala aia (e like me ka beets a me ka rhubarb). Hiki iā lākou ke hoʻopaʻa me ka calcium i loko o ka ʻāpana urinary, e alakaʻi ana i nā pōhaku calcium oxalate. No laila, ʻo ka poʻe me ka maʻi ʻaʻai/pōhaku e pale i kēia mea kanu.
nā mea hoʻokahe koko SpinachHoʻokomo ʻia ka Vitamin K i ka hoʻokumu ʻana o nā ʻōpū koko. No laila, inā e lawe ʻoe i nā mea hoʻokahe koko, pono ʻoe e makaʻala i kāu ʻai ʻana i ka vitamina K. kiʻekiʻe i ka vitamina K spinachhiki ke hoʻopilikia i nā lāʻau (me ka Warfarin) e kōkua i ka hoʻokahe koko.
Ma ka hopena;
Spinachʻo ia kekahi o nā meaʻai koʻikoʻi hiki iā ʻoe ke ʻai mau. Hoʻopiha ʻia me nā meaʻai koʻikoʻi a mālama i ka hapa nui o nā maʻi. Eia naʻe, pono e ʻai me ka makaʻala ka poʻe me ka maʻi kīkī.
