Izinzuzo, Ukulimala kanye Nenani Lokudla Okunempilo Kwespinashi

Ngokwesayensi "Spinacia oleracea waziwa ngo isipinashiungowomndeni we-amaranth.

SpinachYavela ePheresiya kodwa manje isikhiqizwa kakhulu e-USA naseChina. Igcwele izakhamzimba nama-antioxidants futhi kwaziwa ukuthi inempilo kakhulu.

ukudla isipinashiIsiza impilo yamehlo, inciphisa ukucindezeleka kwe-oxidative, ivimbele umdlavuza futhi yehlise umfutho wegazi.

Inani lokudla okunomsoco wesipinashi

Ngesisindo, isipinashi Iqukethe amanzi angama-91.4%, ama-carbohydrates angu-3.6% kanye namaprotheni angu-2.9%. 100 amagremu isipinashiInama-calories angu-23. lapha Iphrofayili yokondleka kwenkomishi engu-1 yesipinashi esingavuthiwe:

Amakhalori Aphelele: 7

Amaprotheni: I-0.86 gr

I-calcium: I-30 mg

I-ayina: I-0,81 gr

I-Magnesium: I-24 mg

I-Potassium: I-167 mg

I-Vitamin A: 2813 IU

I-Folate: 58 micrograms

carbohydrate

SpinachIningi lama-carbohydrate atholakala kushukela akhiwe yi-fiber. Kukhona noshukela ongu-0.4%, ikakhulukazi owakhiwe yi-glucose ne-fructose.

I-Lif

Spinachziphezulu ku-fiber engancibiliki, engazuzisa impilo ngezindlela eziningi.

I-Insoluble fiber yengeza inqwaba njengoba ukudla kudlula emgudwini wokugaya ukudla. Lokhu kusiza ekuvimbeleni ukuqunjelwa.

Amavithamini namaminerali

Spinach Iwumthombo omuhle kakhulu wamavithamini namaminerali amaningi:

vitamin A

Spinach, ku-vitamin A Iphezulu kuma-carotenoids aguqukayo.

I-vitamin C

I-vitamin C Kuyi-antioxidant enamandla ethuthukisa impilo yesikhumba kanye nokusebenza kokuzivikela komzimba.

vitamin K

vitamin K ezidingekayo ukuze igazi coagulation kanye iqabunga lesipinashi inikeza ngaphezu kwengxenye yezidingo zakho zansuku zonke.

I-folic acid

Yaziwa nangokuthi i-folate noma i-vitamin B9. Kuyadingeka ekusebenzeni okujwayelekile kwamaseli kanye nokukhula kwezicubu futhi kubaluleke kakhulu kwabesifazane abakhulelwe.

Demir

Spinach Iwumthombo omuhle kakhulu wale mineral ebalulekile. Demir Kuyasiza ekwakheni i-hemoglobin, eletha umoya-mpilo ezicutshini zomzimba.

calcium

calciumkubalulekile empilweni yamathambo. Le minerali iphinde ibe yi-molecule ebalulekile yokubonisa isimiso sezinzwa, inhliziyo nemisipha.

Spinach futhi i-potassium, i-magnesium ne-B6, i-B9 kanye Vitamin E Iqukethe amavithamini amaningi namaminerali afana

Izinhlanganisela Zezitshalo

Spinachiqukethe izakhi zezitshalo ezibalulekile ezimbalwa, okuhlanganisa:

Lutein 

I-Lutein ithuthukisa impilo yamehlo.

Kaempferol

Le antioxidant inciphisa ingozi yomdlavuza kanye nezifo ezingamahlalakhona.

ama-nitrate

Spinach iqukethe ama-nitrate, angathuthukisa impilo yenhliziyo.

i-quercetin

Le antioxidant ivimbela ukutheleleka nokuvuvukala. Isipinashi, i-quercetinIngenye yemithombo yokudla ecebile kakhulu

I-Zeaxanthin

Njenge-lutein, i-zeaxanthin inenzuzo empilweni yamehlo.

Yiziphi Izinzuzo zesipinashi?

Iwusizo esikhumbeni, izinwele nezinzipho

SpinachI-Vitamin A esikhumbeni ivikela isikhumba emisebeni ye-UV. Ilwa nengcindezi ye-oxidative. isipinashi Ukuwusebenzisa njalo kuvikela impilo yesikhumba.

Spinach Iqukethe uvithamini C. Ucwaningo oluningana lubonise ukuthi uvithamini C ungandisa ukwakheka kwe-collagen. I-magnesium nensimbi emifino kucatshangwa ukuthi isekela impilo yezinwele.

ukuntula insimbi kungabangela ukuqothuka kwezinwele. umthombo ocebile wensimbi isipinashiIsiza ukulwa nokuqothuka kwezinwele.

Spinach Futhi iyiminerali esiza ukwelapha izinzipho eziphukayo. biotin Iqukethe.

Isipinashi sisiza ukuncipha

Ezinye izifundo isipinashi sakho ikhombisa ukuthi ingacindezela indlala. Abesifazane abakhuluphele ngokweqile, amagremu ama-3 izinyanga ezi-5 isipinashi esikhishwe ithole ukulahlekelwa okukhulu kwesisindo somzimba ngo-43% ngemva kokuyidla.

Abesifazane baphinde banciphisa isifiso sabo sokudla amaswidi ngo-95%.

Yehlisa ingozi yomdlavuza

SpinachI-Glycoglycerolipids idlala indima ekuvimbeleni umdlavuza. Bangakwazi ukufeza lokhu ngokuvimbela ukukhula kwesimila.

Ngokwezinye izifundo, isipinashiI-Vitamin A esetiyeni inciphisa ingozi yomdlavuza webele. 

Isiza ukwelapha isifo sikashukela

Spinach kwandisa umuzwa wokusutha, ngaleyo ndlela kuncishiswe ukusabela kweglucose ye-postprandial. Lokhu kubangelwe ukugcwala kwefayibha kanye namanzi emifino.

Imifino nayo iqukethe ama-nitrate. Lezi zinhlanganisela ukumelana ne-insulinKutholwe ukusiza ukuvimbela Kungase futhi kunciphise ukuvuvukala, okuyisici esiyinhloko sengozi yesifo sikashukela.

Isiza ukulungisa izinga lomfutho wegazi

SpinachAma-nitrate etiye athuthukisa ukusebenza kwe-endothelial futhi anganciphisa kakhulu amazinga omfutho wegazi, ngaleyo ndlela enze ngcono impilo yenhliziyo.

I-nitrate iphinde ikhulule ukuqina kwe-arterial, okungaholela emazingeni aphezulu wegazi.

I-magnesium esemifino iphinde ilawule amazinga omfutho wegazi. Le mineral ikhulula futhi ivule imithambo yegazi, ngaleyo ndlela ikhuthaze ukugeleza kwegazi.

Kuwusizo empilweni yamehlo

Spinachama-antioxidants amabili abalulekile athinta umbono i-lutein ne-zeaxanthin, iqukethe. Lezi zinhlanganisela zilwa nezinhlobo ze-oksijini ezisebenzayo futhi zinciphisa ingozi ye-cataract kanye nokuwohloka kwe-macular okuhlobene neminyaka.

Kwesinye isifundo ukudla isipinashi njalokwandisa ukuminyana kokubona kwe-macular pigment.

kuqinisa amathambo

Spinach Inothe ngovithamini K kanye ne-calcium, izakhi ezimbili ezibalulekile ezidingekayo ukuze kuqiniswe amathambo.

Ukudla okuphansi kwe-calcium kuholela ku-osteoporosis. Isisindo esiphansi samathambo sihlotshaniswa nokulahlekelwa ngokushesha kwamathambo kanye namazinga aphezulu okuphuka. Isipinashi sine-calcium futhi siyasiza ekulweni nalesi simo.

kuthuthukisa ukugaya

Spinach Iqukethe i-fiber. Ucwaningo lubonisa ukuthi i-fiber ingakwenza uzizwe ugcwele isikhathi eside. Iphinde isekele impilo yamathumbu njengoba isiza ukudla kudlule ohlelweni lokugaya ukudla.

Isiza ukwelapha isifuba somoya

Ukucindezeleka kwe-oxidative kudlala indima ku-asthma. SpinachIqukethe i-vitamin C, i-antioxidant enamandla ekwazi ukulwa nengcindezi ye-oxidative. Lokhu kusiza ekwelapheni isifuba somoya.

I-lutein ne-zeaxanthin emifino nayo inenzuzo ekwelapheni isifuba somoya. Ubufakazi obungajwayelekile bubonisa ukuthi ukudla isipinashi kungase kuvimbele ukukhula kwesifuba somoya.

Isekela ukukhula kombungu

Spinachisakhi esibalulekile ekukhuleni kwengane i-folic acid kuhlanganisa. Lesi sakhi sinciphisa ingozi yokukhubazeka ohlelweni lwezinzwa lwengane engakazalwa.

Ithuthukisa ukusebenza kobuchopho

SpinachIne-anti-stress kanye ne-anti-depressive effects. Le miphumela isipinashi sakho Kungabangelwa amandla ayo okunciphisa amazinga e-corticosterone (i-hormone ehilelekile ekuphenduleni ukucindezeleka) egazini.

SpinachEzinye izakhamzimba ezinhlanzini, okungu-vitamin K, i-folate, i-lutein ne-beta-carotene (uvithamini A), nazo zisekela impilo yobuchopho kanye nokuncipha kancane kokuqonda.

kuqinisa imisipha

Spinach Nakuba ingeke ikunikeze imisipha efana ne-Popeye, ngokuqinisekile isiza ukwakha imisipha. Inothe ngezakhi eziningi ezifana ne-calcium ne-iron, eziqinisa imisipha futhi zikhule. Ngoba isipinashi Yengezwe kuma-protein shakes amaningi kanye nama-smoothies angemuva kokuzivocavoca.

Yehlisa ukuvuvukala

SpinachKungenye yezindlela zokudla ezihamba phambili zokulwa nokuvuvukala njengoba kucebile kuma-compounds ezitshalo njenge-lutein. Le nhlanganisela enamandla inciphisa ukuvuvukala kwezicubu, okubuye kunciphise ubuhlungu bamalunga nezinye izifo ezifana nesifo samathambo.

Kuqinisa amasosha omzimba

isipinashi sakho Enye yezinzuzo zayo ezibaluleke kakhulu ukuthi iqinisa amasosha omzimba. Spinachiqukethe inani elihle likavithamini C, odlala indima ebalulekile ekuqiniseni amasosha omzimba. Uma isetshenziswa njalo, iyasiza ekuvimbeleni imikhuhlane, ukukhwehlela nezinye izinkinga, ikakhulukazi ezinganeni ezincane.

Ivimbela izinduna

SpinachImifino eluhlaza ecebile nge-chlorophyll. Lokhu kuhlanza isimiso sangaphakathi futhi kuvimbela ukukhula kwamagciwane. Iphinde ikhiphe ubuthi nge-excretory system. Lokhu kusebenza esikhumbeni futhi kuvimbela ukuqubuka kwezinduna.

Inezici zokunqanda ukuguga

Ngenxa yemisoco eminingi efana ne-Vitamin A, isiza isikhumba ukuthi sibukeke sisincane. SpinachIthuthukisa ukunwebeka kwesikhumba kanye nokususa ubuthuntu. Iqeda imigqa emihle, imibimbi nezinye izimpawu zokuguga.

Ukuvikelwa kwe-UV

Phakathi kokudla okuningi okunikeza isivikelo se-UV esikhumbeni isipinashi iza phezulu ohlwini. Ikakhulukazi imifino enamahlamvu aluhlaza okumnyama iqukethe ama-antioxidants ukuvimbela ukulimala kwamaseli okubangelwa ukuchayeka elangeni. 

Indlela yokukhetha nokugcina isipinashi?

enempilo kakhulu isipinashi esisha wukuthatha. Kufanele futhi ugcine la maphuzu engqondweni:

– Khetha lawo anamaqabunga aluhlaza cwe. Ungathengi amaqabunga ansundu noma aphuzi noma aphaphatheka.

– Gcina isipinashi esikhwameni sokuqala noma esitsheni bese ugeza kuphela ngaphambi kokusisebenzisa. Gcina isipinashi esisele esikhwameni esifanayo esiqandisini, ngaphandle kokusimanzisa.

– Ukusonga isikhwama ngethawula elihlanzekile kunganikeza ukuvikeleka okwengeziwe.

Iyini imiphumela emibi yesipinashi?

Spinach Igcwele izakhamzimba ezibalulekile. Nokho ukudla isipinashi kakhulukungase kubangele imiphumela engemihle.

amatshe ezinso
Lokhu ukukhathazeka okuvame kakhulu ngale mifino. isipinashi esikhulu oxalate iqukethe (njengama-beet kanye ne-rhubarb). Lezi zingabopha nge-calcium emgudwini womchamo, okuholela ematsheni e-calcium oxalate. Ngakho-ke, abantu abanesifo sezinso/amatshe kufanele bagweme le mifino.

imithi yokwehlisa igazi
SpinachI-Vitamin K ibandakanyeka ekwakhekeni kwamahlule egazi. Ngakho-ke, uma uthatha izidakamizwa zegazi, kufanele unake ukudla kwakho kwe-vitamin K. i-vitamin K ephezulu isipinashiingaphazamisa imithi (kuhlanganise ne-Warfarin) esiza ukunciphisa igazi.

Ngenxa yalokho;

Spinachziphakathi kokudla okubaluleke kakhulu ongakudla njalo. Igcwele izakhamzimba ezibalulekile futhi ivikela izifo eziningi. Nokho, labo abanesifo sezinso kufanele badle ngokuqapha.