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Kumba Hutano Chikafu Nutrition oi-Amritha K By Amritha K. musi waDecember 13, 2018

Isu tese tinoziva nezve green green sipinashi uye mabhenefiti anoshamisa ayo akaisirwa mukati. Nekudaro, iwe unoziva nezve tsvuku sipinashi? Kuva mumhuri yeAmaranthaceae, sipinashi tsvuku ndeimwe yemhando dzakasiyana dzesipinashi senge sipinachi yepasi, sipinachi chena, minzwa yesipinashi etc. Sipinashi tsvuku inzira yakanaka yekudya uye inoshandiswa ^[1] nezvekurapa zvakare. Muriwo une mashizha une muto mutsvuku muhunde yawo, unoona nezve iro ruvara rutsvuku rwatinoona pamadzinde nemashizha.

Iko kutapira, kwepasi kugadzirwa kwespinashi tsvuku ndechimwe chezvinhu zviri pakati izvo zvinosiyanisa nesipinashi yegirini, zvakasiyana ^[piri] kubva ku'red 'color. Iyo inowanzo kudyiwa muIndia uye zvikamu zveAmerica. Mumushonga wechivanhu wemuAfrica, sipinashi tsvuku inoshandiswa senzira yemushonga yekurapa matambudziko emudumbu.

Iwo mabhenefiti mabhenefiti anopihwa nemashizha emuriwo anobatsira zvakanyanya kwete kwete chete hutano hwako asiwo kune rako ganda nebvudzi. Kana sipinashi tsvuku isiri chikamu chekudya kwako izvozvi, zvinotevera zvinobatsira zvichaita kuti iwe udonhe musoro pamusoro pezvitsitsinho zvacho!

Kukosha Kwehutano KweRed Spinach

100 gramu yesipinashi tsvuku ine 51 kcal yesimba, 0.08 milligrams evitamini B1 h, uye 0.5 magiramu emafuta.

100 gramu dzvuku sipinashi ine anenge

10 gramu makabhohaidhiretsi ^[3]
1 gramu yekudya fiber
4.6 gramu mapuroteni
42 milligrams sodium
340 milligrams potasium
111 milligrams phosphorus
368 milligrams calcium
2 milligrams iron
1.9 milligrams vhitamini A
80 mamirigiramu vhitamini C.

Bhenefiti YeRed Spinach

Yakapfuma mucalcium uye niacin, iyo yemashizha miriwo inofanirwa kusanganisira mukudya kwako kwezuva nezuva. Kubva pakushandiswa sechinhu chinoumbwa mumasobho kusvika pakushandiswa kupora kushomeka kwecalcium, sipinashi tsvuku ndiyo mhinduro yako yekupedzisira yehupenyu hune hutano.

1. Inovandudza kugaya

Iyo fiber inogutsikana mune tsvuku sipinashi ndeye ^[4] inobatsira zvakanyanya kune yako digestive system. Iyo fiber inobatsira mukugadzirisa ura hwako nekuchenesa kunze colon. Sipinashi tsvuku inovandudza maitiro ako ekugaya uye inovandudza hutano hwako hwekoloni. Inobatsira mu ^[5] kubvisa kuzvimbirwa uye kunodzivirira cancer cancer, chirwere cheshuga uye cholesterol.

2. Inorapa cancer

Sipinashi tsvuku ine amino acid, ayoni, phosphorus, vhitamini E, potasium, vhitamini C, uye magnesium ayo anoshanda pamwechete kupedza kukura kwesero regomarara. Iwo ma antioxidants ari mumuriwo anoita basa guru ^[6] mukudzivirira kutanga kwekenza, inotsigira kutsvagisa. Kudya sipinashi tsvuku nguva dzose kunogona kubatsira kuzvidzivirira kubva kugomarara.

3. Zvibatsiro mukurema

Izvo mapuroteni ari mune tsvuku sipinashi anobatsira mukuderedza insulin mazinga muropa rako. Protein inoburitsa mahormone anoita sekumisa nzara, ndokuti, inobatsira mukuderedza kusingaperi kwenzara. Iyo fiber yezvinyorwa zvakare inobatsira mukati ^[7] kuchengetedza nzara yako.

4. Inobata kupererwa neropa

Red sipinashi ine yakakwira zvemukati yedare, izvo zvinonyanya kubatsira mukusimudzira kweropa kuyerera mune yako system. Kugara uchishandisa ^[8] yespinashi tsvuku inogona kusimudzira hemoglobin uye nekuchenesa ropa rako, zvichizoguma nekuvandudza kweropa rako kuyerera. Sanganisa sipinashi tsvuku mukudya kwako kwemazuva ese kana uine chirwere chekushaya ropa.

5. Inovandudza itsvo kushanda

Zvidzidzo zvakaratidza kuti kudya sipinashi tsvuku nguva dzose kunogona kuvandudza mashandiro eitsvo yako, kunyanya nekuda kwayo kwakanyanya fiber zvemukati. Node dzeshizha dzinonzi dzine zvakawanda zvinobatsira paitsvo yako, nekudaro, kuidya pamwe chete nemashizha kunobatsira pakuburitsa kunze ^[9] chepfu kubva kuhurongwa hwako.

6. Anorapa manyoka emanyoka

Tsvuku yesipinashi tsvuku inoratidza kuti inobatsira pakurapa manyoka. Iyo faibha inosungunuka mumuriwo une mashizha inobatsira mukumwa mvura uye ^[10] kuchenesa nzira yekudya. Iyo anthocyanins mune tsvuku sipinashi inobatsira kubvisa hutachiona hunokonzera manyoka. Iwe unogona kugadzira chikamu chetsvuku sipinashi stems yekurapa dysentery.

7. Inobata asima

Beta-carotene inoshanda zvakanyanya pakurapa chirwere chisingaperi. Sipinashi tsvuku ine zvirimo zvemukati uye beta-carotene inogona ^{[gumi neimwe]} kubatsira mukudzivirira kutanga kweasthma. Iyo inovandudza mashandiro eiyo yako mweya wekufema uye inojekesa kunze chero zvirambidzo mune bronchial machubhu.

8. Inovandudza immune system

Kuve yakanyanya sosi yemavitamini uye zvinovaka muviri, tsvuku sipinashi inoita chinzvimbo chikuru mukuvandudza immune yako. Iyo amino asidhi ^[12] , vhitamini E, vhitamini K, iron, magnesium, phosphorus, uye rubatsiro rwe potassium mukusimudzira immune system yako, nekudaro unodzivirira muviri wako kubva kubhakitiriya kana hutachiona hunokonzera zvirwere.

9. Inobata fever

Iine sipinashi tsvuku kuva hutachiona hwehutachiona, hazvishamise kuti muriwo une mashizha unoshandiswa kurapa fever. Kudya sipinashi tsvuku panguva yefivha ^[13] inogona kubatsira kudzora tembiricha yemuviri wako, uye kuichengetedza pane tembiricha yakajairwa.

10. Inowedzera simba repfupa

Sezvo tsvuku sipinashi yakanaka ^[14] Kwayakawana vhitamini K, zviri pachena kuti inobatsira pakuvandudza hutano hwepfupa rako. Kushayikwa kwevhitamini K mukudya kwako kunogona kukonzera kukura kweosteoporosis kana kutyoka kwepfupa. Kudya sipinashi tsvuku kunogona kubatsira kugadzirisa calcium ^{[gumi neshanu]} kunwa uye bone matrix protein.

11.Kurapa chirwere cheshuga

Sezvambotaurwa, sipinashi tsvuku ine zvemukati zvemavhitamini uye zvinovaka muviri. Pamwe chete neizvi, vhitamini B3 zvemukati ^[16] mune zvinobatsira zvemuriwo kudzora huwandu hwe insulin muropa rako. Inobatsira nekudzora huwandu hweshuga yeropa.

12. Kunowedzera simba

Iyo makabhohydrate ^[17] zvirimo mumashizha emashizha zvinogona kubatsira kuvandudza masimba ako esimba. Iyo yakazara mapuroteni, vhitamini K, folate, riboflavin, vhitamini A, vhitamini B6, uye vhitamini C, pamwe neayo makabhohydrate anogona kukurumidza kuwedzera masimba esimba rako.

13. Inobata cholesterol

Kuve uri une fibrous muriwo, tsvuku sipinachi inobatsira mukudzikisa iwo maseru eakaipa cholesterol mumuviri wako. Iyo tocotrienols mune vhitamini E ^[18] kuderedza cholesterol yakaipa, uye nekubatsira muviri wako kuchengetedza mwero mumalesteroloreti.

14. Inobatsira panguva yekuzvitakura

Vitamin nemaminera akakosha panguva yekuzvitakura. Amai vanotarisira vanofanirwa kutevera chikafu chine sosi yepamusoro ye ^[19] vhitamini uye maminera, ayo anogona kuwanikwa mutsvuku sipinashi. Kudya sipinashi tsvuku kwete chete kunatsiridza hutano hwaamai, asiwo fetus. Izvo zvinobatsirawo mukuvandudza kugadzirwa kwemukaka.

15. Inovandudza hutano hwemwoyo

Iwo ma phytosterols mukati ^{[makumi maviri]} tsvuku sipinashi inoita basa rakakosha mukuvandudza hutano hwemwoyo. Inobatsira mukuderedza yakakwira BP uye inoshanda senzira yekurwisa kurwisa kwechero chirwere chemwoyo. Kubatanidza sipinashi tsvuku mukudya kwako kwemazuva ese kunogona kubatsira kuvandudza moyo wako hutano.

Inovandudza hutano hwemaziso

Kuva mupfumi mu vitamini E gadzira red sipinashi ^{[makumi maviri nerimwe]} chikamu chakakomba chekudya kwako. Vitamin E yakakosha kune hutano hweziso rako, sezvo ichigona kuvandudza chiono chako pamwe nekuchichengeta. Mukurarama kwemazuva ano, maziso ako ndiwo ekutanga kukanganisika nekuda kwekugara uchishandiswa mafoni akangwara, malaptop nezvimwe.Saka, zvakakosha kuti iwe ubatanidze chikafu chine vhitamini E yakanaka, senge tsvuku sipinashi.

17. Inosimbisa midzi yebvudzi

Imwe yemamwe mabhenefiti akakosha ekugara uchidya sipinashi tsvuku inovandudzwa mhando yebvudzi. Sipinashi tsvuku inogona kukubatsira kubvisa ^[22] yebvudzi kudonha. Iyo inosimbisa bvudzi rako nemidzi yayo, zvichioneka ichideredza huwandu hwebvudzi kudonha. Inwa sipinachi muto kana kudya sipinashi yakabikwa kunatsiridza hutano hwebvudzi rako.

18. Kumira kuchena kusati kwasvika

Kudya sipinashi tsvuku kunonzi kumisa bvudzi jena. Iyo pigmentations mune tsvuku sipinashi inobatsira kudzora iyo melanin pigments uye kudzivirira iyo isati yakurumidza kuchena.

19. Inovandudza kunaka kweganda

Akapfuma mu vitamini C, sipinashi tsvuku inogadzira collagen iyo inogona kuita se antioxidant. Haisi chete iyo yemashizha miriwo yakasanganiswa yehutano mabhenefiti, asi zvakare ine runako runobatsira . Vitamini C zvemukati mutsvuku sipinashi zvinobatsira kugadzirisa rako ganda nekugadzirisa maseru eganda akafa nekugadzira maseru matsva. Iyo sosi yepamusoro ye ^{[2. 3]} iron mune tsvuku sipinashi inobatsira zvakafanana kune rako ganda, chinova chinhu chakakosha chehemoglobin. Iyo inovandudza kuyerera kweropa mumuviri wako, ichipa kumwe kupenya kuganda rako. Saizvozvowo, vitamini C ^[24] zvemukati zvinobatsirawo mukusimudzira ganda rinopenya. Izvo zvemukati zvemuriwo zvinobatsira kuchengetedza ganda rako kuti riwedzere kunyoroveswa.

20. Inobvisa denderedzwa dema

Vitamin K yemukati mutsvuku sipinashi inobatsira kubvisa iyo yakasviba madenderedzwa nekusimbisa iyo yeropa midziyo masvingo. Inobatsirawo nekudzikisa chero kuzvimba muganda uye ^[25] kugadzirisa kutenderera kweropa.

Hutano Sipinachi Mapoka

1. Yakapiswa sipinashi ine tsvuku radishes

Zvinoshandiswa

2 mapaundi sipinashi nyowani
6 ounces radishes ^[26]
1/4 mukombe mvura
2 tablespoons muto wemonimu
1/4 teaspoon munyu
1/8 teaspoon tsvuku nhema

Mirayiridzo

Sukurudza sipinachi pasi pemvura inotonhora inotonhorera uye pakaoma.
Isa sipinashi, radishes, uye mvura pachitofu.
Dhavhara uye gadzira pamusoro wepakati kupisa 10 maminetsi.
Shamba zvakanaka uye tumira musanganiswa wesipinashi kune ndiro yekushandira.
Sungai jisi remonimu, munyu, uye mhiripiri.
Dururira pamusoro sipinashi, uye ukande zvakanaka!

2. Classic sipinachi saladhi

Zvinoshandiswa

10 ounces matsva sipinashi mashizha
1 kapu yakatswa mushwa
1 nyanya (svikiro, cheka kuita wedges)
1/3 mukombe croutons (yakarungwa)
1/4 kapu eiii (yakasarudzwa)

Mirayiridzo

Sukurudza sipinachi pasi pemvura inotonhora inotonhorera uye pakaoma.
Wedzera howa, matomatisi, croutons uye hanyanisi mundiro.
Wedzera sipinashi mashizha.
Kanda uye shumira!

3. Sautéed sipinashi ine tsvuku bhero mhiripiri

Zvinoshandiswa

1 tsvuku tsvuku tsvuku (pakati, yakagadzirwa zvakanaka)
2 clove garlic (yakagadzirwa zvakanaka)
10 ounces mwana sipinashi mashizha
2 tsp muto wemonimu
1 tsp bhotela

Mirayiridzo

Sungunusa bhotela mupani.
Wedzera bhero mhiripiri uye sveta mune yepakati kupisa.
Wedzerai mwana sipinashi mashizha uye simbisai kwemaminitsi mana.
Wedzera gariki uye gadzira 30 masekondi.
Cook, inomutsa kazhinji kusvikira sipinashi ingori wilted, ingangoita maminetsi maviri.
Wedzera mujisi remonimu uye unakirwe!

Rutivi Mhedzisiro YeRed Spinach

Pamwe pamwe nezvakawanda zvezvibatsiro zvinopihwa neshamhu ine mashizha, pane zvimwe zvakashata zvine chekuita nazvo.

1. Matambudziko emudumbu

Iyo yekudya fiber yezvinyorwa mune tsvuku sipinashi, pane imwe yekushandisa, inogona kukonzera matambudziko emudumbu. Kudya zvakawandisa zvepinashi tsvuku kunogona kukonzera kudumbuka, gasi kuumbwa mudumbu, mudumbu kurwadza uye kunyangwe kuzvimbirwa kana kuchinge kwadyiwa ^[27] zvakawandisa. Paunenge uchisanganisa sipinashi tsvuku mukudya kwako kwezuva nezuva, ita shuwa yekuzviita zvishoma nezvishoma nekuti iko kungoerekana kwawedzera kunogona kutadzisa maitiro ako ekugaya. Inogona kukonzera manyoka mune dzimwe nguva.

2. Itsvo matombo

Huwandu hukuru hwepurine mune tsvuku sipinashi inogona kukuvadza kune hutano hwako hwetsvo. Iwo makemikari makemikari anoshandurwa kuita ^[28] uric acid painodyiwa, iyo inogona kukwidziridza mwero wemvura wecalcium muitsvo dzako. Nekuda kweizvozvo, muviri wako unovandudza matombo eitsvo ayo anogona kunge asinganyaradze uye achirwadza.

3. Gout

Iyo yakakwira purine yezvakanyorwa mutsvuku sipinashi inogona kuwedzera iwo mwero weuric acid mumuviri wako, izvo zvinogona kukonzera kuzvimba, kuzvimba uye kurwadziwa pamwe. Kana iwe uchiri kutambura ne gout arthritis, zvinokurudzirwa zvikuru kuti uzvidzivirire kubva pakudya sipinashi tsvuku.

4. Allergic reaction

Iyo histamine yezvakanyorwa mutsvuku sipinashi inogona kukudziridza kusagadzikana kudiki. Kunyangwe isingawanzoitika, immunoglobulin E (IgE) -mhedzisiro yekukanganiswa ^[29] kune tsvuku sipinashi inoonekwa mune dzimwe nguva.

5. Mazino Akasviba

Kudya sipinashi yakawandisa kunogona kukonzera meno ako kurasikirwa nekutsetseka pamusoro payo. Iyo oxalic acid iripo mumashizha ered sipinashi inokura makristasi madiki asina kunyungudika mumvura. Iwo makristasi aya anogona kushandura mazino ako akakwasharara kana kuora. Iko kusimba ^[30] haisi yechigarire uye inozoenda mushure memaawa mashoma kana mushure mekutsvaira.

Wona Chinyorwa Mareferenzi

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