Zviri muChinyorwa
Sainzi "Spinacia oleracea inozivikanwa se sipinachindeyemhuri yeamaranth.
sipinachiYakatangira kuPersia asi iko zvino yave kunyanya kugadzirwa muUSA neChina. Inotakurwa nezvinovaka muviri uye antioxidants uye inozivikanwa kuva ine hutano hwakanyanya.
kudya sipinachiInobatsira utano hwemaziso, inoderedza oxidative stress, inodzivirira kenza uye inoderedza BP.
Nutritional Value yeSipinachi
Nehuremu, sipinachi Iine 91.4% mvura, 3.6% macarbohydrates uye 2.9% mapuroteni. 100 magiramu sipinachiIine 23 calories. pano Nutritional profile ye 1 kapu yepinashi mbishi:
Total Calories: 7
Mapuroteni: 0.86 gr
Calcium: 30 mg
Simbi 0,81 gr
Magnesium: 24 mg
Potassium: 167 mg
Vitamin A: 2813 IU
Folate: 58 micrograms
carbohydrate
sipinachiMazhinji emacarbohydrates anowanikwa mushuga anoumbwa nefiber. Kune zvakare 0.4% yeshuga, yakanyanya kuumbwa neglucose uye fructose.
Lif
sipinachidzakakwirira mune insoluble fiber, iyo inogona kubatsira hutano munzira dzakawanda.
Insoluble fiber inowedzera kuwanda sezvo chikafu chinopfuura nemudumbu rekudya. Izvi zvinobatsira kudzivirira kuvimbiswa.
Vitamine uye Minerals
sipinachi Iyo yakanaka sosi yemavhitamini akawanda nemaminerari:
vhitamini A
sipinachi, kune vitamini A Iyo yakakwirira mu convertible carotenoids.
vitamini C
vitamini C Iyo ine simba antioxidant iyo inowedzera hutano hweganda uye immune function.
vitamini K
vitamini K zvinodiwa kuti ropa coagulation uye sipinachi shizha inopa inopfuura hafu yezvido zvako zvezuva nezuva.
Folic acid
Iyo inozivikanwawo se folate kana vhitamini B9. Izvo zvinodiwa kune zvakajairika sero kushanda uye kukura kwetishu uye zvakakosha kune vakadzi vane pamuviri.
Demir
sipinachi Ndiyo yakanakisa sosi yeiyi yakakosha mineral. Demir Inobatsira kugadzira hemoglobin, iyo inounza oksijeni kumatishu emuviri.
karusiyamu
karusiyamuyakakosha kune hutano hwemapfupa. Iyi mineral zvakare yakakosha kusaina molecule kune tsinga system, moyo uye tsandanyama.
sipinachi zvakare potasium, magnesium uye B6, B9 uye Vitamin E Iine mavhitamini akawanda nemaminerari akadai
Plant Compounds
sipinachiine akati wandei akakosha emiti makomisheni, anosanganisira:
Lutein
Lutein inovandudza hutano hwemaziso.
Kaempferol
Iyi antioxidant inoderedza njodzi yekenza uye zvirwere zvisingaperi.
nitrate
sipinachi ine nitrate, iyo inogona kusimudzira hutano hwemwoyo.
quercetin
Iyi antioxidant inodzivirira hutachiona uye kuzvimba. Sipinachi, quercetinNdiyo imwe yenzvimbo dzakapfuma dzechikafu mukati
Zeaxanthin
Kufanana ne lutein, zeaxanthin inobatsira kune hutano hwemaziso.
Ndezvipi Zvakanakira Spinach?
Inobatsira paganda, bvudzi uye misumari
sipinachiVitamin A paganda inodzivirira ganda kubva ku UV mwaranzi. Inorwisa oxidative kusagadzikana. sipinachi Kuishandisa nguva dzose kunodzivirira hutano hweganda.
sipinachi Ine vitamin C. Ongororo dzinoverengeka dzakaratidza kuti vhitamini C inogona kuwedzera collagen synthesis. Iyo magnesium uye iron mumuriwo inofungidzirwawo kutsigira hutano hwebvudzi.
kushaya simbi zvinogona kukonzera kurasikirwa kwebvudzi. tsime resimbi sipinachiInobatsira kurwisa kurasikirwa kwebvudzi.
sipinachi Iyo zvakare iminerari inobatsira kubata brittle misumari. biotin Rine.
Sipinachi inobatsira kuderedza uremu
Zvimwe zvidzidzo sipinachi yako inoratidza kuti inogona kudzvinyirira nzara. Vakadzi vakafuta, 3 magiramu kwemwedzi mitatu sipinachi inobvisa akawana 43% kurasikirwa kukuru muhuremu hwemuviri mushure mekuidya.
Vakadzi vakaderedzawo chido chavo chekudya zvihwitsi nechikamu che95%.
Inoderedza njodzi yegomarara
sipinachiGlycoglycerolipids inoita basa mukudzivirira kenza. Vanogona kuita izvi nekugona kutadzisa bundu kukura.
Maererano nezvimwe zvidzidzo, sipinachiVitamin A mutii inoderedza njodzi yegomarara rezamu.
Inobatsira kurapa chirwere cheshuga
sipinachi inowedzera kunzwa kwekuguta, nokudaro kuderedza postprandial glucose mhinduro. Izvi zvave zvichinzi kune yakakwira fiber uye mvura zvirimo mumuriwo.
Muriwo uyu une nitrate. Mishonga iyi insulin kurambaYakawanikwa kubatsira kudzivirira Inogonawo kuderedza kuzvimba, inova ndiyo inonyanya kuisa njodzi yechirwere cheshuga.
Inobatsira kugadzirisa chiyero cheBP
sipinachiIyo nitrate mutii inovandudza endothelial basa uye inogona kudzikisa zvakanyanya mazinga eBP, nekudaro ichivandudza hutano hwemoyo.
Nitrates zvakare inobvisa kuoma kwe arterial, izvo zvinogona kutungamirira kumazinga epamusoro eropa.
Magnesium iri mumuriwo inodzorawo BP. Iyi mineral inozorodza uye inoderedza tsinga dzeropa, zvichiita kuti ropa riyerere.
Inobatsira kune hutano hwemaziso
sipinachimaviri akakosha antioxidants anokanganisa maonero lutein uye zeaxanthin, rine. Aya makomisheni anorwisa reactive oxygen marudzi uye anoderedza njodzi yecataract uye ine zera-ane hukama macular degeneration.
Mune kumwe kudzidza kudya sipinachi nguva dzoseyakawedzera kuwanda kwemaziso eiyo macular pigment.
inosimbisa mapfupa
sipinachi Yakapfuma muvhitamini K uye calcium, zvinhu zviviri zvakakosha zvinodiwa kusimbisa mapfupa.
Kudya kwakaderera calcium kunotungamirira kuosteoporosis. Kuderera kwepfupa kunobatanidzwa nekukurumidzira kurasikirwa kwemapfupa uye kuparara kwakanyanya. Sipinachi ine calcium uye inobatsira kurwisa chirwere ichi.
inovandudza kugaya
sipinachi Iine fiber. Zvidzidzo zvinoratidza kuti fiber inogona kuita kuti unzwe wakaguta kwenguva yakareba. Inotsigirawo hutano hwematumbu sezvo ichibatsira chikafu chipfuure nemudumbu.
Inobatsira kurapa asthma
Oxidative stress inobata basa muasthma. sipinachiIine vhitamini C, ine simba antioxidant iyo inogona kurwisa oxidative kusagadzikana. Izvi zvinobatsira kurapa asima.
Iyo lutein uye zeaxanthin mumuriwo inobatsirawo pakurapa asima. Anecdotal uchapupu hunoratidza kuti kudya sipinashi kunogona kudzivirira kukura kweasthma.
Inotsigira kukura kwe fetus
sipinachichikafu chakakosha pakukura kwe fetus folic acid inosanganisira. Ichi chikafu chinoderedza njodzi yekuremara muhurongwa hwetsinga hwemwana asati azvarwa.
Inovandudza kushanda kwehuropi
sipinachiIine anti-stress uye anti-depressive madhara. Izvi zvinokonzerwa sipinachi yako Inogona kuverengerwa pakukwanisa kwayo kuderedza corticosterone mazinga (hormone inobatanidzwa mukunetseka mhinduro) muropa.
sipinachiZvimwe zvinovaka muviri muhove, zvinoti vhitamini K, folate, lutein uye beta-carotene (vhitamini A), zvakare inotsigira hutano hwehuropi uye kunonoka kuderera kwekuziva.
inosimbisa tsandanyama
sipinachi Kunyange zvisingakupe mhasuru sePopeye, zvinobatsira kuvaka mhasuru. Yakapfuma mune zvakawanda zvinovaka muviri zvakaita secalcium ne iron, izvo zvinosimbisa tsandanyama uye kuti zvikure. Nokuti sipinachi Inowedzerwa kune akawanda mapuroteni anozununguka uye post-workout smoothies.
Inoderedza kuzvimba
sipinachiNdiyo imwe yeakanakisa anti-kuzvimba chikafu sezvo yakapfuma mumakomisheni ezvirimwa se lutein. Mushonga uyu une simba unoderedza kuzvimba mumatishu, izvo zvinozoderedza marwadzo emajoini uye zvimwe zvinonetsa senge arthritis.
Inosimbisa kudzivirirwa
sipinachi yako Imwe yemabhenefiti ayo akakosha ndeyekuti inosimbisa immune system. sipinachiine huwandu hwakanaka hwevhitamini C, iyo inoita basa rakakosha mukusimudzira hutachiona. Kana ichidyiwa nguva dzose, inobatsira kudzivirira dzihwa, chikosoro uye mamwe matambudziko, kunyanya muvana vadiki.
Inodzivirira mburwa
sipinachiMuriwo wegirinhi wakapfuma muchlorophyll. Izvi zvinochenesa maitiro emukati uye zvinodzivisa kukura kwebhakitiriya. Inobvisawo chepfu kuburikidza ne excretory system. Izvi zvinoshanda paganda uye zvinodzivirira kubuda kweacne.
Iine anti-aging properties
Kutenda kune zvakawanda zvinovaka muviri zvakaita seVitamin A, zvinobatsira ganda kuti ritaridzike diki. sipinachiInovandudza elasticity yeganda pamwe chete nekubvisa kubwinya. Inobvisa mitsetse yakanaka, wrinkles uye zvimwe zviratidzo zvekukwegura.
Kudzivirira UV
Pakati pezvokudya zvakawanda zvinopa UV kudzivirira paganda sipinachi inouya pamusoro pechinyorwa. Kunyanya miriwo yeshizha yakasvibira ine ma antioxidants ekudzivirira kukuvadzwa kwesero kunokonzerwa nekubuda nezuva.
Nzira yekusarudza nekuchengetedza Sipinachi?
vane hutano sipinachi itsva ndiko kutora. Iwe unofanirwawo kuchengeta idzi pfungwa mupfungwa:
– Sarudze dzine mashizha akasvibira. Usatenga mashizha ane brown kana yero kana akacheneruka.
– Chengeta sipinachi mubhegi rekutanga kana mugaba wogeza chete usati washandisa. Chengetedza sipinashi yakasara muhomwe imwe chete mufiriji, pasina kuinyorovesa.
-Kuputira bhegi mujira rakachena kunogona kupa imwe dziviriro.
Ndeapi Maside Eeffects eSipinachi?
sipinachi Yakazara nezvinovaka muviri zvinokosha. Zvisinei kudya sipinachi yakawandisazvinogona kukonzera mamwe maside effects.
matombo eitsvo
Iyi ndiyo inonyanya kunetseka nemuriwo uyu. sipinachi yakawanda oxalate ine (senge beet uye rhubarb). Izvi zvinogona kusunga ne calcium muurinary turakiti, zvichiita kuti calcium oxalate matombo. Naizvozvo, vanhu vane chirwere cheitsvo / matombo vanofanirwa kudzivirira muriwo uyu.
mishonga yeropa
sipinachiVitamin K inobatanidzwa mukuumbwa kweropa. Saka, kana iwe uri kutora ropa rakapfava, unofanirwa kuterera kune yako vitamin K kutora. yakawanda vhitamini K sipinachiinogona kukanganisa mishonga (kusanganisira Warfarin) inobatsira kuonda ropa.
Semagumo;
sipinachizviri pakati pezvokudya zvinokosha zvaunogona kudya nguva dzose. Yakazara nezvinovaka muviri uye inodzivirira zvirwere zvakawanda. Zvisinei, avo vane chirwere cheitsvo vanofanira kudya nokungwarira.
Zvinyorwa Zvaunofanirwa Kuverenga
