Cov txiaj ntsig, kev puas tsuaj thiab khoom noj muaj txiaj ntsig ntawm spinach

Kev tshawb fawb "Spinacia oleracea hu ua spinachbelongs rau tsev neeg amaranth.

Zaub ntsuabNws originated nyob rau hauv Persia tab sis tam sim no feem ntau yog tsim nyob rau hauv Teb Chaws Asmeskas thiab Tuam Tshoj. Nws yog loaded nrog cov as-ham thiab antioxidants thiab paub tias noj qab nyob zoo heev.

noj spinachNws pab qhov muag kev noj qab haus huv, txo oxidative kev nyuaj siab, tiv thaiv mob qog noj ntshav thiab txo cov ntshav siab.

Khoom noj khoom haus tus nqi ntawm spinach

Los ntawm qhov hnyav, spinach Nws muaj 91.4% dej, 3.6% carbohydrates thiab 2.9% protein. 100 grams spinachNws muaj 23 calories. no Nutrition profile ntawm 1 khob ntawm raw spinach:

Cov calories tag nrho: 7

Protein: 0.86 Art

Calcium: 30 mg

Hlau: 0,81 Art

Magnesium: 24 mg

Potassium: 167 mg

Vitamin A: 2813 IU

Folate: 58 micrograms ua

carbohydrate

Zaub ntsuabFeem ntau ntawm cov carbohydrates pom hauv qab zib yog tsim los ntawm fiber ntau. Kuj tseem muaj 0.4% qab zib, feem ntau ua los ntawm qabzib thiab fructose.

Lif

Zaub ntsuabmuaj fiber ntau insoluble, uas yuav pab tau kev noj qab haus huv nyob rau hauv ntau txoj kev.

Insoluble fiber ntxiv ntau thaum cov zaub mov dhau los ntawm lub plab zom mov. Qhov no pab tiv thaiv cem quav.

Cov vitamins thiab minerals

Zaub ntsuab Nws yog qhov zoo tshaj plaws ntawm ntau cov vitamins thiab minerals:

vitamin A

Zaub ntsuab, rau vitamin A Nws yog siab nyob rau hauv convertible carotenoids.

C vitamin

C vitamin Nws yog ib qho muaj zog antioxidant uas txhawb cov tawv nqaij noj qab haus huv thiab kev tiv thaiv kab mob.

vitamin K

vitamin K tsim nyog rau cov ntshav coagulation thiab spinach nplooj muab ntau tshaj ib nrab ntawm koj cov kev xav tau txhua hnub.

Folic acid

Nws tseem hu ua folate lossis vitamin B9. Nws yog ib qho tsim nyog rau kev ua haujlwm ntawm tes thiab cov ntaub so ntswg loj hlob thiab tseem ceeb heev rau cov poj niam cev xeeb tub.

hlau

Zaub ntsuab Nws yog ib qho zoo heev ntawm qhov tseem ceeb mineral. hlau Nws pab tsim hemoglobin, uas coj oxygen mus rau lub cev cov ntaub so ntswg.

calcium

calciumyog qhov tseem ceeb rau cov pob txha noj qab haus huv. Cov ntxhia no kuj yog ib qho tseem ceeb ntawm cov teeb liab molecule rau lub paj hlwb, lub plawv thiab cov leeg.

Zaub ntsuab thiab poov tshuajmagnesium thiab B6, B9 thiab Vitamin E Nws muaj ntau cov vitamins thiab minerals xws li

Nroj Tsuag

Zaub ntsuabmuaj ntau yam tseem ceeb ntawm cov nroj tsuag, suav nrog:

Lutein 

Lutein txhim kho qhov muag kev noj qab haus huv.

Kaempferol

Qhov no antioxidant txo qhov kev pheej hmoo ntawm mob qog noj ntshav thiab mob ntev.

nitrates

Zaub ntsuab muaj nitrates, uas tuaj yeem txhawb kev mob plawv.

quercetin

Qhov no antioxidant tiv thaiv kab mob thiab o. Spinach, quercetinNws yog ib qho ntawm cov khoom noj nplua nuj tshaj plaws hauv

Zeaxanthin

Zoo li lutein, zeaxanthin muaj txiaj ntsig zoo rau qhov muag.

Cov txiaj ntsig ntawm spinach yog dab tsi?

Muaj txiaj ntsig zoo rau daim tawv nqaij, plaub hau thiab rau tes

Zaub ntsuabVitamin A nyob rau hauv daim tawv nqaij tiv thaiv daim tawv nqaij los ntawm UV hluav taws xob. Tiv thaiv oxidative kev nyuaj siab. spinach Kev noj nws tsis tu ncua tiv thaiv daim tawv nqaij noj qab haus huv.

Zaub ntsuab Muaj vitamin C. Ntau qhov kev tshawb fawb tau pom tias vitamin C tuaj yeem ua rau collagen synthesis. Magnesium thiab hlau nyob rau hauv cov zaub kuj xav tias yuav pab txhawb cov plaub hau noj qab haus huv.

hlau tsis muaj peev xwm tuaj yeem ua rau cov plaub hau poob. nplua nuj qhov chaw ntawm hlau spinachPab tiv thaiv plaub hau.

Zaub ntsuab Nws kuj yog ib qho ntxhia uas pab kho cov ntsia hlau nkig. biotin Nws muaj.

Spinach pab kom poob phaus

Qee qhov kev tshawb fawb koj spinach qhia tau hais tias nws muaj peev xwm suppress kev tshaib kev nqhis. Cov poj niam rog rog, 3 grams rau 5 lub hlis spinach extract tau ntsib 43% ntau dua hauv lub cev hnyav tom qab noj nws.

Cov poj niam kuj txo lawv txoj kev xav noj khoom qab zib los ntawm 95%.

Txo qhov kev pheej hmoo ntawm mob qog noj ntshav

Zaub ntsuabGlycoglycerolipids ua lub luag haujlwm hauv kev tiv thaiv qog noj ntshav. Lawv tuaj yeem ua tiav qhov no los ntawm qhov muaj peev xwm inhibiting qog loj hlob.

Raws li qee qhov kev tshawb fawb, spinachVitamin A hauv tshuaj yej txo qhov kev pheej hmoo ntawm mob qog noj ntshav mis. 

Pab kho mob ntshav qab zib

Zaub ntsuab tsub kom qhov kev xav ntawm satiety, yog li txo qis postprandial qabzib cov lus teb. Qhov no tau raug ntaus nqi rau cov fiber ntau thiab dej cov ntsiab lus hauv zaub.

Cov zaub kuj muaj nitrates. Cov tshuaj no insulin tsis kamNws tau pom los pab tiv thaiv Nws kuj tseem tuaj yeem txo qhov mob, uas yog qhov tseem ceeb ntawm kev pheej hmoo rau ntshav qab zib.

Pab kho cov ntshav siab

Zaub ntsuabCov nitrates hauv tshuaj yej txhim kho endothelial muaj nuj nqi thiab tuaj yeem txo cov ntshav siab, yog li txhim kho lub plawv.

Nitrates kuj txo cov hlab ntsha, uas tuaj yeem ua rau cov ntshav siab.

Cov magnesium hauv zaub kuj tswj cov ntshav siab. Cov ntxhia no relaxes thiab dilates cov hlab ntsha, yog li txhawb cov ntshav khiav.

Muaj txiaj ntsig zoo rau qhov muag

Zaub ntsuabob qho tseem ceeb antioxidants uas cuam tshuam rau lub zeem muag lutein thiab zeaxanthin, muaj. Cov tebchaw no sib ntaus sib tua cov pa oxygen reactive thiab txo qhov kev pheej hmoo ntawm cataracts thiab hnub nyoog ntsig txog macular degeneration.

Hauv ib qho kev kawm noj spinach tsis tu ncuance qhov optical ceev ntawm macular pigment.

txhawb cov pob txha

Zaub ntsuab Nws yog nplua nuj nyob rau hauv vitamin K thiab calcium, ob qho tseem ceeb cov as-ham xav tau los txhawb cov pob txha.

Kev noj calcium tsawg ua rau osteoporosis. Cov pob txha tsawg yog txuas rau cov pob txha sai thiab cov pob txha loj. Spinach muaj calcium thiab pab tiv thaiv tus mob no.

txhim kho digestion

Zaub ntsuab Muaj fiber ntau. Cov kev tshawb fawb pom tau tias fiber ntau tuaj yeem ua rau koj xav tias puv sijhawm ntev. Nws kuj txhawb plab noj qab haus huv raws li nws pab zaub mov dhau los ntawm digestive system.

Pab kho mob hawb pob

Oxidative stress plays lub luag haujlwm hauv kev mob ntsws asthma. Zaub ntsuabMuaj vitamin C, muaj zog antioxidant uas tuaj yeem tiv thaiv oxidative kev nyuaj siab. Qhov no pab kho mob hawb pob.

Cov lutein thiab zeaxanthin hauv cov zaub kuj muaj txiaj ntsig zoo rau kev kho mob hawb pob. Cov ntaub ntawv pov thawj qhia tias noj spinach tuaj yeem tiv thaiv kev mob hawb pob.

Txhawb kev loj hlob ntawm fetal

Zaub ntsuabib qho khoom noj tseem ceeb rau kev loj hlob ntawm fetal folic acid suav nrog. Cov khoom noj no txo ​​qhov kev pheej hmoo ntawm qhov tsis xws luag hauv cov menyuam hauv plab hauv lub paj hlwb.

Txhim kho lub hlwb ua haujlwm

Zaub ntsuabNws muaj kev tiv thaiv kev ntxhov siab thiab tiv thaiv kev nyuaj siab. Cov teebmeem no koj spinach Nws tuaj yeem raug ntaus nqi los ntawm nws lub peev xwm los txo cov qib corticosterone (ib yam tshuaj uas cuam tshuam nrog kev ntxhov siab) hauv cov ntshav.

Zaub ntsuabLwm cov as-ham hauv cov ntses, uas yog vitamin K, folate, lutein thiab beta-carotene (vitamin A), kuj pab txhawb lub hlwb kev noj qab haus huv thiab kev txawj ntse qeeb.

ntxiv dag zog rau cov leeg

Zaub ntsuab Thaum nws yuav tsis muab koj cov leeg zoo li Popeye, nws yeej pab tsim cov leeg nqaij. Nws yog nplua nuj nyob rau hauv ntau cov as-ham xws li calcium thiab hlau, uas ntxiv dag zog rau cov leeg thiab ua rau lawv loj hlob. Vim spinach Nws yog ntxiv rau ntau cov protein shakes thiab tom qab ua haujlwm smoothies.

Txo qhov mob

Zaub ntsuabNws yog ib qho ntawm cov khoom noj zoo tshaj plaws los tiv thaiv kab mob vim nws nplua nuj nyob hauv cov nroj tsuag zoo li lutein. Qhov no haib compound txo o ntawm cov ntaub so ntswg, uas nyob rau hauv lem yuav txo tau cov mob pob qij txha thiab lwm yam kab mob xws li mob caj dab.

Txhim khu kev tiv thaiv

koj spinach Ib qho ntawm nws cov txiaj ntsig tseem ceeb tshaj plaws yog tias nws ntxiv dag zog rau lub cev tiv thaiv kab mob. Zaub ntsuabmuaj ib tug zoo npaum li cas ntawm vitamin C, uas plays lub luag hauj lwm tseem ceeb nyob rau hauv boost kev tiv thaiv. Thaum noj tsis tu ncua, nws pab tiv thaiv kab mob khaub thuas, hnoos thiab lwm yam teeb meem, tshwj xeeb tshaj yog rau cov menyuam yaus.

Tiv thaiv pob txuv

Zaub ntsuabNws yog zaub ntsuab uas muaj chlorophyll. Qhov no ntxuav lub cev sab hauv thiab inhibits kev loj hlob ntawm cov kab mob. Nws tseem tshem tawm toxins los ntawm lub excretory system. Qhov no ua rau ntawm daim tawv nqaij thiab tiv thaiv pob txuv breakouts.

Nws muaj anti-aging zog

Ua tsaug rau ntau cov as-ham xws li vitamin A, nws pab kom cov tawv nqaij zoo dua qub. Zaub ntsuabNws txhim kho elasticity ntawm daim tawv nqaij thiab tshem tawm dullness. Tshem tawm cov kab zoo, wrinkles thiab lwm yam cim ntawm kev laus.

Kev tiv thaiv UV

Ntawm ntau yam khoom noj uas muab kev tiv thaiv UV rau ntawm daim tawv nqaij spinach tuaj rau saum daim ntawv. Tshwj xeeb tshaj yog cov zaub ntsuab ntsuab muaj cov tshuaj antioxidants los tiv thaiv kev puas hlwb los ntawm lub hnub raug. 

Yuav ua li cas xaiv thiab khaws spinach?

noj qab nyob zoo tshiab spinach yog coj. Koj tseem yuav tsum khaws cov ntsiab lus hauv siab:

- Nyiam cov nplooj ntsuab ntsuab. Tsis txhob yuav nplooj uas muaj xim av lossis daj lossis daj ntseg.

- Khaws cov spinach rau hauv lub hnab qub lossis lub thawv thiab ntxuav ua ntej siv. Khaws cov spinach seem nyob rau hauv tib lub hnab hauv lub tub yees, tsis muaj moistening.

- Muab lub hnab ntim rau hauv cov phuam huv huv tuaj yeem muab kev tiv thaiv ntxiv.

Dab tsi yog qhov cuam tshuam ntawm spinach?

Zaub ntsuab Nws tau ntim nrog cov khoom noj tseem ceeb. Txawm li cas los noj spinach ntau dhau lawmtej zaum yuav ua rau muaj kev phiv.

pob zeb raum
Qhov no yog qhov kev txhawj xeeb tshaj plaws nrog cov zaub no. loj npaum li cas ntawm spinach oxalate noj muaj (ib yam li beets thiab rhubarb). Cov no tuaj yeem khi nrog calcium hauv cov zis, ua rau cov pob zeb calcium oxalate. Yog li ntawd, cov neeg mob raum / pob zeb yuav tsum zam cov zaub no.

ntshav nyias
Zaub ntsuabVitamin K koom nrog hauv kev tsim cov ntshav txhaws. Yog li ntawd, yog tias koj noj cov ntshav thinners, koj yuav tsum xyuam xim rau koj cov vitamin K kom tsawg. muaj vitamin K spinachtuaj yeem cuam tshuam nrog cov tshuaj (xws li Warfarin) uas pab txo cov ntshav.

Vim li ntawd;

Zaub ntsuabyog cov zaub mov tseem ceeb tshaj plaws uas koj tuaj yeem noj tsis tu ncua. Nws tau ntim nrog cov as-ham tseem ceeb thiab khaws cov kab mob feem ntau ntawm bay. Txawm li cas los xij, cov neeg mob raum yuav tsum tau noj nrog ceev faj.