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Unofanira Kutarisa

Usatadza

Kumba Hutano Chikafu Nutrition oi-Neha Ghosh Na Neha Ghosh muna Gumiguru 7, 2020

Sipinachi (Spinacia oleracea) inoonekwa seimwe yezvikafu zvine chikafu-zvakanyanya pasi nekuti izere nematoni eantioxidants uye zvinovaka muviri. Iyi yemuriwo yakasvibira yemuriwo yakatanga muPersia uye ndokuzopararira munzvimbo dzakasiyana dzepasi uye ikava girini inoshuvira yemashizha inozivikanwa neayo ayo anosimudzira hutano.

Sipinachi ndechemhuri yeAmaranthaceae (amaranth) iyo inosanganisira quinoa, beet uye Swiss chard. Kune matatu makuru marudzi epinashi: savoy sipinashi, semi-savoy sipinashi uye sandara-rakashama sipinashi.

Sipinachi chinhu chakanakisa sosi yemavhitamini uye mamineral uye zvakare akapfuma mumakomputa akakosha emiti senge lutein, zeaxanthin, quercetin, nitrate uye kaempferol [1] .

Kukosha Kwehutano KweSipinachi

100 g yesipinachi ine 91.4 g mvura, 23 kcal simba uye zvakare ine:

2.86 g mapuroteni
0,39 g mafuta
3.63 g makabhohaidhiretsi
2.2 g faibha
0,42 g shuga
99 mg calcium
2.71 mg simbi
79 mg magnesium
49 mg phosphorus
558 mg potasium
79 mg sodium
0.53 mg zinc
0.13 mg mhangura
0,897 mg manganese
1 µg selenium
28.1 mg vhitamini C
0.078 mg thiamine
0.189 mg riboflavin
0.724 mg niacin
0.065 mg pantothenic acid
0.195 mg vhitamini B6
194 µg folate
19.3 mg choline
9377 IU vhitamini A
2.03 mg vhitamini E
482.9 µg vhitamini K

Hutano Bhenefiti YeSipinachi

1. Inovandudza hutano hwemwoyo

Sipinachi ine huwandu hwakawanda hwe nitrate, iyo inovandudza kufamba kweropa, inoderedza BP uye inoderedza njodzi yehosha yemoyo. [piri] . Chidzidzo che2016 chakaratidza kuti kuvapo kwemavitamini akasiyana siyana, zvicherwa, phytochemicals uye bioactive makomponi zvinogona kubatsira kuvandudza hutano hwemwoyo [3] .

2. Inochengetedza maziso ane hutano

Sipinachi yakatakurwa ne lutein uye zeaxanthin, iwo ma carotenoid ayo akabatanidzwa mukuvandudza hutano hwemaziso. Aya ma carotenoid maviri aripo mumaziso edu, ayo anodzivirira maziso kubva kumwaranzi inokuvadza inobva kuzuva [4] . Uye zvakare, kuwedzera kudyiwa kwe lutein uye zeaxanthin kwakaratidzirwa kudzikisa njodzi yehukama-hwakabatana macular degeneration uye cataract [5] .

3. Inodzivirira kusagadzikana kweiyo oxidative

Mahara radicals anokonzera kushushikana kweiyo oxidative mumuviri iyo inokonzeresa maseru, mapuroteni uye kukuvara kweDNA izvo zvinokonzeresa kukurumidza kuchembera uye kuwedzera njodzi yeshuga nekenza. Zvidzidzo zvakaratidza kuti sipinashi ine antioxidants inokudzivirira kubva kuzvirwere nekurwisa oxidative kusagadzikana [6] [7] .

4. Kunoderedza BP

Iyo nitrate yekudya inowanikwa musipinashi ine mhedzisiro inobatsira kune ako eropa rehuwandu. Nitrate ivasodilator iyo inobatsira kuwedzera mitsipa yeropa uye inovandudza kuyerera kweropa, nokudaro ichideredza kuwanda kweropa. Kuwedzera kweropa ndiyo njodzi huru yechirwere chemwoyo [8] [9] .

5. Inodzivirira kupererwa neropa

Iron inodikanwa nemuviri kugadzira hemoglobin, puroteni inowanikwa mumasero matsvuku eropa anotakura ropa rakazara okisijeni kumapapu uye nenhengo dzese dzemuviri. Sipinachi yakakwira nesimbi uye zvidzidzo zvakaratidza kuti kunwa simbi yakakwana kunogona kudzivirira kushomeka kwesimbi [10] .

6. Inotarisira chirwere cheshuga

Sipinachi yakapfuma muma antioxidants, ayo akaratidzirwa kudzikisa huwandu hweshuga yeropa, inowedzera insulin senzwi uye inodzivirira kushushikana-kunokonzera kushushikana-kwakakonzera shanduko mune vane chirwere cheshuga.

7. Inotsigira bone bone

Vitamin K uye calcium zvinhu zvakakosha zvinovaka muviri zvinobatsira mukuumbwa kwemapfupa, kuchengetedza mapfupa akagwinya uye kudzivirira osteoporosis uye kutsemuka kwemapfupa. Uye sipinashi ine huwandu hwakawanda hwevhitamini K uye calcium uye kuidya ichabatsira kuchengetedza mapfupa ako akasimba uye akagwinya [gumi neimwe] .

8. Inokurudzira hutano kugaya system

Kuvapo kwefibre yezvikafu musipinachi kunobatsira mukuchengetedza hurongwa hwekugaya. Fibre inodzivirira kupatira nekuwedzera huwandu kuzvigaro uye inobatsira pakuchengetedza ura chaihwo [12] .

9. Inowedzera hutachiona

Sipinachi sosi yakanaka yevhitamini C, antioxidant inosungunuka nemvura inobatsira mukusimbisa immune system uye inodzivirira kubva kumatachiona anokuvadza anorwisa immune system [13] .

10. Anogona kubata chirwere chegomarara

Iyo anti-bundu chiitiko che sipinashi chakaratidzirwa kumisa kukura kwemasero ekenza. Chidzidzo che2007 chakazivisa kuti kuvapo kwezvinhu zvakasiyana-siyana musipinachi kwaive nesimba rakakura rekudzivirira kukura kwemukati wechibereko chemasero emukenza. [14] .

11. Inoderedza njodzi yeasthma

Sipinachi sosi yakanaka kwazvo yevhitamini C uye vhitamini E. Zvese zvinovaka muviri zvinoita basa rakakosha mukuvandudza mashandiro emapapu uye kudzivirira zviratidzo zvine chekuita neasima. [gumi neshanu] .

12. Kubatsira mukubvisa hutachiona

Phytonutrients ndeyezvisikwa bioactive makemikari anowanikwa musipinachi anogona kubatsira kudzikisira muviri nekubvisa huturu hunokuvadza kunze kwemuviri. Izvi zvinoderedza kuzvimba uye zvinoderedza njodzi yezvirwere.

13. Inodzivirira kuberekwa kusakwana

Sipinachi yakakwira mu folate, vitamini B inobatsira kugadzira DNA uye nekugadzira masero matsvuku eropa. Kushomeka mu folate kunogona kutungamira kumatambudziko ehutano, kunyanya mumadzimai ane nhumbu. Folate inodiwa panguva yekuzvitakura kubatsira kudzivirira kuberekwa hurema uye nekukura uye kukura kwemuviri [16] .

14. Inovandudza hutano hwehuropi

Iyo michero uye bioactive macomputer anowanikwa zvakanyanya musipinachi anogona kubatsira kuvandudza hutano hwako hwepfungwa. Chidzidzo chakaburitswa mupepanhau Neurology chakawana kuti kunwa imwe yekushandira yemiriwo yakasvibira miriwo inosanganisira sipinashi pazuva kunogona kubatsira kudzora kudzikira zvine chekuita nezera. [17] .

15. Kunowedzera hutano hweganda nebvudzi

Kuvapo kwevhitamini A, vhitamini C uye vhitamini E musipinachi kwakaratidzirwa kuchengetedza bvudzi rako neganda zvine hutano. Vitamin A ine anti-kukwegura mhedzisiro inononoka kutanga kwemakwenzi uye inodiridza ganda, nokudaro ichichinja kuoneka kweganda rako. Vitamin iyi zvakare inobatsira mukukura kwebvudzi nekumisikidza iyo bvudzi follicles [18] .

Kune rimwe divi, vhitamini C inobatsira mu collagen synthesis uye inodzivirira ganda kubva kune inokuvadza UV mwaranzi. Uye vhitamini E inobatsira kusimbisa ganda rako uye inodzivirira ganda kubva mukukuvara kwakasununguka kwakanyanya [19] .

Side Migumisiro Yespinachi

Kunyangwe sipinashi iine mavitamini akawanda, zvicherwa uye mishonga yemiti, inogona kukonzera mhedzisiro mune vamwe vanhu.

Vanhu vari kutora mishonga yekuonda ropa vanofanira kudzivirira kunwa sipinashi nekuda kwevhitamini K yezviri mukati mayo. Vitamin K inoita basa mukuvhara ropa uye inogona kuwirirana nemishonga yekuchera ropa [makumi maviri] .

Sipinachi ine calcium uye oxalates. Kuwedzera kudyiwa kwesipinashi kunogona kuwedzera njodzi yekuvandudza itsvo matombo [makumi maviri nerimwe] . Nekudaro, kubika sipinashi kunogona kudzikisa ayo oxalate zvemukati.

Nzira dzeKusanganisira Sipinachi Mune Kudya Kwako

Wedzera sipinashi kune pasta, masaladi, masobho uye casseroles.
Wedzera zvishoma zve sipinashi mune yako smoothies.
Sauté sipinashi uye wedzera dash yemamwe maorivhi mhandara, munyu uye mhiripiri uye uve nazvo.
Wedzera sipinashi mune sangweji yako uye kuputira.
Wedzera chitsama chesipinashi mune yako omelette.