Umxholo wenqaku
Ngokwenzululwazi "Spinacia oleracea yaziwa njenge ispinatshiyeyosapho lwe-amaranth.
isipinatshiYavela ePersi kodwa ngoku iveliswa ikakhulu eMelika nase China. Ilayishwe izondlo kunye ne-antioxidants kwaye iyaziwa ukuba isempilweni kakhulu.
ukutya ispinatshiInceda impilo yamehlo, inciphisa uxinzelelo lwe-oxidative, ikhusela umhlaza kwaye yehlisa uxinzelelo lwegazi.
Ixabiso lesondlo sesipinatshi
Ngobunzima, ispinatshi Iqulethe i-91.4% yamanzi, i-3.6% ye-carbohydrates kunye ne-2.9% yeeprotheni. 100 grams ispinatshiIneekhalori ezingama-23. Isicelo Iprofayili yesondlo ye-1 ikomityi yesipinatshi eluhlaza:
IiCalories zizonke: 7
Iprotheni: 0.86 gr
Ikhalsiyam: 30 mg
Iayini: 0,81 gr
Magnesium: 24 mg
Potassium: 167 mg
IVithamin A: 2813 IU
Folate: 58 iimicrogram
ekudleni
isipinatshiUninzi lweecarbohydrate ezifumaneka kwiswekile zenziwe ngefiber. Kukho kwakhona i-0.4% yeswekile, eninzi yenziwe nge-glucose kunye ne-fructose.
Lif
isipinatshiziphezulu kwifayibha ezinganyibilikiyo, ezinokunceda impilo ngeendlela ezininzi.
Ifiber enganyibilikiyo yongeza isambuku njengoko ukutya kudlula kwindlela yokwetyisa. Oku kunceda ukuthintela ukuqhina.
IiVithamini kunye neeMinerali
isipinatshi Ngumthombo obalaseleyo weevithamini kunye neeminerali ezininzi:
ivithamin A
isipinatshi, kwi-vitamin A Iphezulu kwi-carotenoids eguqulwayo.
Ivithamin C
Ivithamin C Yi-antioxidant enamandla ekhuthaza impilo yesikhumba kunye nokusebenza komzimba.
ivithamin K
ivithamin K iyimfuneko kwi-coagulation yegazi kunye igqabi lesipinatshi ibonelela ngaphezu kwesiqingatha sezidingo zakho zemihla ngemihla.
Ifolic acid
Ikwabizwa ngokuba yifolate okanye ivithamin B9. Kuyimfuneko kumsebenzi oqhelekileyo weeseli kunye nokukhula kwezicubu kwaye kubaluleke kakhulu kubasetyhini abakhulelweyo.
Demir
isipinatshi Ngumthombo obalaseleyo wale minerali iyimfuneko. Demir Inceda ukudala i-hemoglobin, ezisa ioksijini kwiizicubu zomzimba.
calcium
calciumibalulekile kwimpilo yamathambo. Le minerali ikwayi-molecule ebalulekileyo yomqondiso we-nervous system, intliziyo kunye nezihlunu.
isipinatshi kanjalo potassium, i-magnesium kunye ne-B6, i-B9 kunye Ivithamin E Iqulethe iivithamini ezininzi kunye neeminerali ezifana
IiCompounds zezityalo
isipinatshiiqulethe iikhompawundi ezininzi ezibalulekileyo zezityalo, kuquka:
Lutein
I-Lutein iphucula impilo yamehlo.
IKaempferol
Le antioxidant inciphisa umngcipheko womhlaza kunye nezifo ezingapheliyo.
iinitrate
isipinatshi iqulethe i-nitrate, enokukhuthaza impilo yentliziyo.
iquercetin
Le antioxidant ikhusela usulelo kunye nokudumba. Ispinatshi, iquercetinNgomnye wemithombo yokutya etyebileyo
Zeaxanthin
Njenge-lutein, i-zeaxanthin iluncedo kwimpilo yamehlo.
Ziziphi iiNzuzo zesipinatshi?
Iluncedo kulusu, iinwele kunye neenzipho
isipinatshiIvithamin A eluswini ikhusela ulusu kwimitha yeUV. Ulwa noxinzelelo lwe-oxidative. ispinatshi Ukuwusebenzisa rhoqo kukhusela impilo yolusu.
isipinatshi Inevithamin C. Izifundo ezininzi zibonise ukuba ivithamin C inokunyusa i-collagen synthesis. I-magnesium kunye nentsimbi kwimifuno nazo zicingelwa ukuba zixhasa impilo yeenwele.
ukunqongophala kwentsimbi kunokubangela ukulahleka kweenwele. umthombo otyebileyo wentsimbi ispinatshiInceda ukulwa nokulahleka kweenwele.
isipinatshi Ikwayiminerali enceda ukunyanga iinzipho ezinqabileyo. biotin Ine.
Isipinatshi sinceda ukunciphisa umzimba
Ezinye izifundo isipinatshi sakho ibonisa ukuba inokucinezela indlala. Abasetyhini abatyebileyo, i-3 grams kwiinyanga ezi-5 isicatshulwa sesipinatshi bafumana i-43% yokulahlekelwa okukhulu kubunzima bomzimba emva kokuyidla.
Abasetyhini nabo bawunciphisa umnqweno wabo wokutya iilekese ngama-95%.
Yehlisa umngcipheko womhlaza
isipinatshiI-Glycoglycerolipids idlala indima ekuthinteleni umhlaza. Banokufezekisa oku ngokuthintela ukukhula kwethumba.
Ngokutsho kwezinye izifundo, ispinatshiIvithamin A kwiti yehlisa umngcipheko womhlaza wamabele.
Inceda ukunyanga isifo seswekile
isipinatshi kwandisa imvakalelo yokuhlutha, ngaloo ndlela kunciphisa iimpendulo ze-postprandial glucose. Oku kubalelwa kwi-fiber ephezulu kunye nomxholo wamanzi kwimifuno.
Imifuno nayo iqulethe i-nitrate. Ezi khompawundi ukumelana ne-insulinIfunyenwe ukunceda ukuthintela Kwakhona kunokunciphisa ukudumba, eyona nto ingumngcipheko wesifo seswekile.
Inceda ukulungelelanisa izinga loxinzelelo lwegazi
isipinatshiI-nitrate kwi-tea iphucula umsebenzi we-endothelial kwaye inokunciphisa kakhulu amanqanaba oxinzelelo lwegazi, ngaloo ndlela iphucula impilo yentliziyo.
I-Nitrates iphinda ikhulule ukuqina kwe-arterial, nto leyo inokukhokelela kumanqanaba aphezulu oxinzelelo lwegazi.
I-magnesium kwimifuno iphinda ilawule amanqanaba oxinzelelo lwegazi. Le minerali ikhulula kwaye ivule imithwalo yegazi, ngaloo ndlela ikhuthaza ukuhamba kwegazi.
Iluncedo kwimpilo yamehlo
isipinatshiantioxidants ezimbini ezibalulekileyo ezichaphazela umbono lutein kunye ne-zeaxanthin, iqulathe. Ezi zixhobo zilwa neentlobo ze-oksijini ezisebenzayo kwaye zinciphisa umngcipheko we-cataract kunye ne-macular degeneration ezinxulumene neminyaka.
Kwisifundo esinye ukutya ispinatshi rhoqokwandisa ukuxinana kwamehlo kwebala le-macular.
yomeleza amathambo
isipinatshi Inevithamin K kunye ne-calcium, izondlo ezimbini ezibalulekileyo ezifunekayo ukuqinisa amathambo.
Ukutya okuphantsi kwe-calcium kukhokelela kwi-osteoporosis. Ubunzima bamathambo obuphantsi budibene nokulahleka kwethambo ngokukhawuleza kunye namazinga aphezulu okuphuka. Isipinatshi siqulethe i-calcium kwaye inceda ukulwa nale meko.
kuphucula ukwetyisa
isipinatshi Iqulethe ifayibha. Uphononongo lubonisa ukuba ifayibha inokukwenza uzive ugcwele ixesha elide. Ikwaxhasa impilo yamathumbu njengoko inceda ukutya kudlule kwinkqubo yokwetyisa.
Inceda ukunyanga isifo sombefu
Uxinzelelo lwe-oxidative ludlala indima kwi-asthma. isipinatshiIqulethe i-vitamin C, i-antioxidant enamandla ekwazi ukulwa noxinzelelo lwe-oxidative. Oku kunceda ukunyanga isifo sombefu.
I-lutein kunye ne-zeaxanthin kwimifuno nazo ziluncedo kunyango lwe-asthma. Ubungqina be-anecdotal bubonisa ukuba ukutya isipinatshi kunokuthintela ukukhula kwe-asthma.
Ixhasa ukukhula komntwana
isipinatshiisondlo esibalulekileyo kuphuhliso lomntwana ifolic acid ibandakanya. Esi sondlo sinciphisa umngcipheko weziphene kwinkqubo ye-nervous yomntwana ongekazalwa.
Ukuphucula ukusebenza kwengqondo
isipinatshiIne-anti-stress kunye ne-anti-depressive effects. Ezi ziphumo isipinatshi sakho Inokuthi inikwe amandla ayo okunciphisa amanqanaba e-corticosterone (ihomoni echaphazelekayo kwiimpendulo zoxinzelelo) egazini.
isipinatshiEzinye izondlo kwintlanzi, ezizezi vitamin K, folate, lutein kunye ne-beta-carotene (vitamin A), zikwaxhasa impilo yobuchopho kunye nokuncipha kancinci kwengqondo.
yomeleza imisipha
isipinatshi Nangona ayiyi kukunika izihlunu ezifana nePopeye, ngokuqinisekileyo inceda ukwakha ubunzima bemisipha. Ityebile kwizondlo ezininzi ezifana necalcium ne iron, ezomeleza izihlunu kwaye zikhule. Ngokuba ispinatshi Yongezwa kwiiprotheyini ezininzi kunye ne-post-workout smoothies.
Yehlisa ukudumba
isipinatshiYenye yezona zinto zibalaseleyo zokutya ezichasene nokudumba njengoko zityebile kwiikhompawundi zezityalo ezifana ne-lutein. Le khompawundi enamandla inciphisa ukudumba kwiithishu, nto leyo enciphisa iintlungu ezidibeneyo kunye nezinye iziphazamiso ezifana nesifo samathambo.
Yomeleza ukhuseleko
isipinatshi sakho Enye yeenzuzo zayo ezibalulekileyo kukuba yomeleza amajoni omzimba. isipinatshiiqulethe isixa esihle sevithamin C, edlala indima ebalulekileyo ekukhuliseni amajoni omzimba. Xa isetyenziswe rhoqo, inceda ukukhusela umkhuhlane, ukukhohlela kunye nezinye iingxaki, ngakumbi kubantwana abancinci.
Ikhusela i-acne
isipinatshiNgumfuno oluhlaza otyebileyo kwiklorofili. Oku kucoca inkqubo yangaphakathi kwaye inqanda ukukhula kweebhaktheriya. Kwakhona ikhupha i-toxins ngokusebenzisa inkqubo yokukhupha. Oku kusebenza eluswini kwaye kuthintele ukuqhambuka kwamaqhakuva.
Ineempawu zokuchasa ukuguga
Ngenxa yezondlo ezininzi ezifana neVithamin A, inceda ulusu ukuba lubukeke luncinci. isipinatshiIphucula ukunwebeka kolusu kwakunye nokususa ubuthuntu. Ukuphelisa imigca emihle, imibimbi kunye nezinye iimpawu zokuguga.
Ukukhuselwa kwe-UV
Phakathi kokutya okuninzi okubonelela ngokhuseleko lwe-UV eluswini ispinatshi iza phezulu kuluhlu. Ingakumbi imifuno enamagqabi amnyama aluhlaza iqulethe i-antioxidants ukukhusela umonakalo weseli obangelwa kukukhanya kwelanga.
Indlela yokukhetha kunye nokugcina isipinatshi?
eyona isempilweni isipinatshi esitsha kukuthatha. Kufuneka ugcine ezi ngongoma engqondweni:
– Khetha ezo zinamagqabi aluhlaza oqaqambileyo. Musa ukuthenga amagqabi amdaka okanye atyheli okanye aluhlaza.
– Gcina isipinatshi kwingxowa yokuqala okanye kwisikhongozeli kwaye usihlambe kuphela phambi kokuba usisebenzise. Gcina isipinatshi esisele kwingxowa enye efrijini, ngaphandle kokusithambisa.
– Ukugquma isikhwama kwithawula ecocekileyo kunokubonelela ngokhuseleko olongezelelweyo.
Ziziphi iimpembelelo zeSipinatshi?
isipinatshi Igcwele izondlo ezibalulekileyo. Nangona kunjalo ukutya ispinatshi kakhuluinokubangela iziphumo ebezingalindelekanga.
amatye ezintso
Le yeyona nto ixhaphakileyo kunye nale mifuno. isipinatshi esikhulu oxalate iqulethe (njengama-beet kunye ne-rhubarb). Ezi zinokuthi zibophe nge-calcium kwi-urinary tract, ekhokelela kumatye e-calcium oxalate. Ke ngoko, abantu abanesifo sezintso / amatye kufuneka bayiphephe le mifuno.
izinto zokuthambisa igazi
isipinatshiI-Vitamin K ibandakanyeka ekubunjweni kwegazi. Ngoko ke, ukuba uthatha i-blood thinners, kufuneka ubeke ingqalelo kwi-vitamin K yakho. ephezulu kwivithamin K ispinatshiinokuphazamisana namayeza (kuquka iWarfarin) anceda ukubhitya igazi.
Ngenxa yoko;
isipinatshiziphakathi kwezona zinto zibalulekileyo zokutya onokukutya rhoqo. Igcwele izondlo ezibalulekileyo kwaye igcina uninzi lwezifo kwindawo. Noko ke, abo banesifo sezintso bafanele batye ngononophelo.
Amanqaku ekufanele uwafunde
