Ubwino, Zowopsa ndi Kufunika kwa Thanzi la Sipinachi

Mwasayansi"Spinacia oleracea wodziwika kuti sipinachindi wa banja la amaranth.

sipinachiAnachokera ku Persia koma tsopano amapangidwa makamaka ku USA ndi China. Imadzaza ndi michere ndi ma antioxidants ndipo imadziwika kuti ndi yathanzi.

kudya sipinachiZimathandizira thanzi la maso, zimachepetsa kupsinjika kwa okosijeni, zimateteza khansa komanso zimachepetsa kuthamanga kwa magazi.

Mtengo Wopatsa thanzi wa Sipinachi

Pa kulemera, sipinachi Lili ndi madzi 91.4%, 3.6% chakudya ndi 2.9% mapuloteni. 100 magalamu sipinachiLili ndi ma calories 23. pano Mbiri yazakudya za 1 chikho cha sipinachi yaiwisi:

Ma calories Onse: 7

Mapuloteni: 0.86 gr

Kashiamu: 30 mg

Iron: 0,81 gr

Magnesium: 24 mg

Potaziyamu: 167 mg

Vitamini A: 2813 IU

Folate: 58 micrograms

zimam'patsa

sipinachiMa carbohydrate ambiri omwe amapezeka mu shuga amakhala ndi fiber. Palinso shuga 0.4%, wopangidwa makamaka ndi glucose ndi fructose.

Miyoyo

sipinachiali ndi ulusi wambiri wosasungunuka, womwe ungapindulitse thanzi m'njira zambiri.

Ulusi wosasungunuka umawonjezera kuchuluka pamene chakudya chikudutsa m'mimba. Izi zimathandiza kupewa kudzimbidwa.

Mavitamini ndi Minerals

sipinachi Ndi gwero labwino kwambiri la mavitamini ndi minerals ambiri:

vitamini A

sipinachi, ku vitamini A Ndiwotsika kwambiri mu carotenoids.

Vitamini C

Vitamini C Ndi antioxidant wamphamvu yomwe imathandizira thanzi la khungu komanso chitetezo chamthupi.

vitamini K

vitamini K zofunika magazi coagulation ndi sipinachi tsamba imakupatsirani zoposa theka la zosowa zanu zatsiku ndi tsiku.

Kupatsidwa folic acid

Amadziwikanso kuti folate kapena vitamini B9. Ndikofunikira kuti maselo azigwira bwino ntchito komanso kukula kwa minofu ndipo ndizofunikira kwambiri kwa amayi apakati.

chitsulo

sipinachi Ndi gwero labwino kwambiri la mchere wofunikira. chitsulo Zimathandiza kupanga hemoglobin, yomwe imabweretsa mpweya ku minofu ya thupi.

kashiamu

kashiamundizofunikira pa thanzi la mafupa. Mcherewu ndiwonso wofunikira kwambiri wozindikiritsa dongosolo lamanjenje, mtima ndi minofu.

sipinachi komanso potaziyamumagnesium ndi B6, B9 ndi Vitamini E Lili ndi mavitamini ambiri ndi mchere monga

Zomera Zomera

sipinachilili ndi zinthu zingapo zofunika za zomera, kuphatikizapo:

Lutein 

Lutein imathandizira thanzi la maso.

Kaempferol

antioxidant Izi amachepetsa chiopsezo cha khansa ndi matenda aakulu.

nitrates

sipinachi lili ndi nitrates, zomwe zingalimbikitse thanzi la mtima.

quercetin

Antioxidant iyi imalepheretsa matenda ndi kutupa. Sipinachi, quercetinNdi imodzi mwazakudya zolemera kwambiri

Zeaxanthin

Monga lutein, zeaxanthin ndi yopindulitsa pa thanzi la maso.

Ubwino wa Sipinachi Ndi Chiyani?

Zopindulitsa pakhungu, tsitsi ndi misomali

sipinachiVitamini A pakhungu amateteza khungu ku kuwala kwa UV. Amalimbana ndi kupsinjika kwa okosijeni. sipinachi Kugwiritsa ntchito nthawi zonse kumateteza thanzi la khungu.

sipinachi Lili ndi vitamini C. Kafukufuku wambiri wasonyeza kuti vitamini C imatha kukulitsa kaphatikizidwe ka collagen. Magnesium ndi chitsulo m'masamba amaganiziridwanso kuti amathandizira thanzi la tsitsi.

kusowa kwachitsulo zingayambitse tsitsi. gwero lolemera lachitsulo sipinachiAmathandiza kulimbana ndi tsitsi.

sipinachi Ndi mchere womwe umathandiza kuchiza misomali yophulika. biotin Lili.

Sipinachi imathandiza kuchepetsa thupi

Maphunziro ena sipinachi yanu kusonyeza kuti akhoza kuthetsa njala. Amayi onenepa kwambiri, 3 magalamu kwa miyezi itatu sipinachi kuchotsa adataya kulemera kwakukulu kwa 43% mutatha kudya.

Azimayi adachepetsanso chidwi chawo chodya maswiti ndi 95%.

Amachepetsa chiopsezo cha khansa

sipinachiGlycoglycerolipids amathandizira kupewa khansa. Akhoza kukwaniritsa izi mwa kulepheretsa kukula kwa chotupa.

Malinga ndi maphunziro ena, sipinachiVitamini A mu tiyi amachepetsa chiopsezo cha khansa ya m'mawere. 

Amathandiza kuchiza matenda a shuga

sipinachi kumawonjezera kumva kukhuta, motero kumachepetsa kuyankha kwa shuga wa postprandial. Izi zanenedwa chifukwa cha kuchuluka kwa fiber ndi madzi omwe ali mumasamba.

Zamasamba zimakhalanso ndi nitrates. Zosakaniza izi insulin kukanaZapezeka kuti zimathandiza kupewa Zingathenso kuchepetsa kutupa, chomwe ndi chinthu chachikulu chomwe chimayambitsa matenda a shuga.

Imathandiza kusintha kuthamanga kwa magazi

sipinachiMa nitrate omwe ali mu tiyi amathandizira endothelial kugwira ntchito ndipo amatha kuchepetsa kuthamanga kwa magazi, potero amathandizira thanzi la mtima.

Nitrates amachepetsanso kuuma kwa mitsempha, zomwe zingayambitse kuthamanga kwa magazi.

Magnesium yomwe ili m'masamba imayendetsanso kuthamanga kwa magazi. Mcherewu umatsitsimula ndi kutulutsa mitsempha ya magazi, motero umalimbikitsa kutuluka kwa magazi.

Zopindulitsa pa thanzi la maso

sipinachima antioxidants awiri ofunikira omwe amakhudza masomphenya lutein ndi zeaxanthin, zili. Mankhwalawa amalimbana ndi mitundu ya okosijeni yokhazikika ndipo amachepetsa chiopsezo cha ng'ala komanso kuwonongeka kwa macular chifukwa cha ukalamba.

Mu kafukufuku wina kudya sipinachi nthawi zonsekuchuluka kuwala kachulukidwe wa macular pigment.

amalimbitsa mafupa

sipinachi Lili ndi vitamini K wochuluka ndi kashiamu, zinthu ziwiri zofunika kwambiri kulimbikitsa mafupa.

Kuchepa kwa calcium kumayambitsa matenda a osteoporosis. Kuchepa kwa fupa kumayenderana ndi kuwonongeka kwa mafupa mofulumira komanso kuphulika kwakukulu. Sipinachi imakhala ndi calcium ndipo imathandiza kuthana ndi vutoli.

bwino chimbudzi

sipinachi Muli CHIKWANGWANI. Kafukufuku akuwonetsa kuti fiber imatha kupangitsa kuti mukhale odzaza nthawi yayitali. Zimathandiziranso thanzi lamatumbo chifukwa zimathandiza kuti chakudya chidutse m'chigayo.

Amathandiza kuchiza mphumu

Kupsinjika kwa okosijeni kumathandizira pa mphumu. sipinachiLili ndi vitamini C, antioxidant wamphamvu yemwe amatha kulimbana ndi kupsinjika kwa okosijeni. Izi zimathandiza kuchiza mphumu.

Lutein ndi zeaxanthin zamasamba ndizothandizanso pochiza mphumu. Umboni wosadziwika umasonyeza kuti kudya sipinachi kungalepheretse kukula kwa mphumu.

Imathandizira kukula kwa fetal

sipinachimichere yofunika kwambiri pakukula kwa mwana wosabadwayo kupatsidwa folic acid zikuphatikizapo. Chomerachi chimachepetsa chiopsezo cha zolakwika mu dongosolo lamanjenje la mwana wosabadwa.

Imawongolera kugwira ntchito kwa ubongo

sipinachiIli ndi anti-stress and anti-depressive effects. Zotsatira izi sipinachi yanu Zitha kukhala chifukwa cha kuthekera kwake kuchepetsa milingo ya corticosterone (hormone yomwe imakhudzidwa ndi mayankho opsinjika) m'magazi.

sipinachiZakudya zina mu nsomba, monga vitamini K, folate, lutein ndi beta-carotene (vitamini A), zimathandizanso kuti ubongo ukhale wathanzi komanso kuchepa kwa chidziwitso.

kumalimbitsa minofu

sipinachi Ngakhale sizingakupatseni minofu ngati Popeye, imathandizira kumanga minofu. Lili ndi zakudya zambiri monga calcium ndi iron, zomwe zimalimbitsa minofu ndikukula. Chifukwa sipinachi Zimawonjezeredwa ku mapuloteni ambiri ogwedezeka ndi ma smoothies pambuyo polimbitsa thupi.

Amachepetsa kutupa

sipinachiNdi imodzi mwazakudya zabwino kwambiri zolimbana ndi kutupa chifukwa imakhala ndi mankhwala amtundu wa lutein. Pawiri yamphamvu imeneyi imachepetsa kutupa kwa minofu, zomwe zimachepetsa ululu wamagulu ndi matenda ena monga nyamakazi.

Kumalimbitsa chitetezo chokwanira

sipinachi yanu Ubwino wake umodzi wofunikira ndikuti umalimbikitsa chitetezo chamthupi. sipinachilili ndi vitamini C wambiri, womwe umathandiza kwambiri kuti chitetezo cha mthupi chitetezeke. Zikagwiritsidwa ntchito nthawi zonse, zimathandiza kupewa chimfine, chifuwa ndi mavuto ena, makamaka ana aang'ono.

Amateteza ziphuphu zakumaso

sipinachiNdi masamba obiriwira okhala ndi chlorophyll. Izi zimayeretsa dongosolo lamkati ndikuletsa kukula kwa mabakiteriya. Imatulutsanso poizoni kudzera m'chimbudzi. Izi zimagwira pakhungu ndikuletsa ziphuphu zakumaso.

Lili ndi anti-aging properties

Chifukwa cha michere yambiri monga Vitamini A, imathandizira kuti khungu liwoneke laling'ono. sipinachiImawonjezera elasticity ya khungu komanso kuchotsa kuzimiririka. Amathetsa mizere yabwino, makwinya ndi zizindikiro zina za ukalamba.

Chitetezo cha UV

Pakati pa zakudya zambiri zomwe zimapereka chitetezo cha UV pakhungu sipinachi amabwera pamwamba pa mndandanda. Makamaka masamba obiriwira obiriwira amakhala ndi ma antioxidants oletsa kuwonongeka kwa ma cell chifukwa cha kupsa ndi dzuwa. 

Momwe Mungasankhire ndi Kusunga Sipinachi?

wathanzi kwambiri sipinachi yatsopano ndi kutenga. Muyeneranso kukumbukira mfundo izi:

- Kondani omwe ali ndi masamba obiriwira owala. Osagula masamba ofiirira kapena achikasu kapena otumbululuka.

- Sungani sipinachi m'thumba kapena m'chidebe choyambirira ndikusamba musanagwiritse ntchito. Sungani sipinachi yotsala mu thumba lomwelo mufiriji, osainyowetsa.

- Kukulunga chikwamacho mu chopukutira choyera kungapereke chitetezo chowonjezera.

Kodi Sipinachi Imakhala Ndi Zotsatira Zotani?

sipinachi Ndiwodzaza ndi zakudya zofunika. Komabe kudya sipinachi kwambirizingayambitse zotsatira zina.

miyala ya impso
Izi ndi nkhawa ambiri ndi masamba. sipinachi wambiri oxalate lili (monga beets ndi rhubarb). Izi zimatha kumangirira ndi calcium mumkodzo, zomwe zimatsogolera ku miyala ya calcium oxalate. Choncho, anthu omwe ali ndi matenda a impso / miyala ayenera kupewa masambawa.

zochepetsera magazi
sipinachiVitamini K imakhudzidwa ndi mapangidwe a magazi. Chifukwa chake, ngati mutenga zochepetsera magazi, muyenera kulabadira zomwe mumadya vitamini K. ali ndi vitamini K sipinachiikhoza kusokoneza mankhwala (kuphatikizapo Warfarin) omwe amathandiza kuchepetsa magazi.

Chifukwa;

sipinachindi zina mwa zakudya zofunika kwambiri zomwe mungadye nthawi zonse. Lili ndi zakudya zofunika kwambiri ndipo limateteza matenda ambiri. Komabe, amene ali ndi matenda a impso ayenera kudya mosamala.