Maoriro uye Utano Makomborero muLeafy Greens
Sipinachi inogona kuwedzerwa kune marudzi akasiyana ezvokudya uye inogona kuiswa muzasi-carb mapepa nekuda kwechetori yakaderera, yakakwirira yefibirati yemamiriro. Sipinachi inowedzera simba, ruvara, mavara, mavitamini nemaminerari kune marudzi ose ezvokudya. Zvingave zvakabikwa kana zvakasvibirira, sipinashi chikafu chinokwana zvokudya.
Sipinachi nemamwe mavara ane mashizha kana miriwo isiri yakasviba dzimwe nguva inofungidzirwa se "kusununguka" kwezvokudya zviduku-diaridhyrate nokuti ine zvinhu zvisingabatsiri zvehydrohydrate (inenge magiramu mashanu mune imwe kapu inokosha) uye hadzina zvishoma pamushuga weropa.
Kune zvitatu zvakasiyana-siyana zvepinashi, imwe neimwe iyo ine michina yakawanda mukati mekirasi yayo iyo inokera mukukura uye maitiro. Savoy sipinashi yakasviba, yakasvibirira, yakanyanyisa, uye yakasvibira mashizha. Flat / smooth leaf leaf spinachiche zviri nyore kuchenesa saka savoy uye inowanzosimudzirwa sipinashi yakakonzerwa uye yakanyanyisa. Pakupedzisira, semi-savoy ine maitiro akafanana savoy nekwakanyanyisa kubvisa mashizha uye inokura pamusika mutsva uye kushandiswa. Mhando dzakasiyana dzespinachi dzinokweretesa zvakanaka kune marudzi akasiyana emamiriro emhepo, saka, sipinashi itsva inowanikwa gore rose. Sipinashi yakasvibiswa uye yakagadzirwa nemakedheni inogonawo kutengwa gore rese.
| Sipinachi Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 cup (30 g) | |
| Per Serving | % Daily Value * |
| Makoriki 7 | |
| Maoriro kubva kuFat 1 | |
| Total Fat 0.1g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 24mg | 1% |
| Potassium 167.4mg | 5% |
| Carbohydrates 1.1g | 0% |
| Dietary Fiber 0.7g | 3% |
| Shuga 0.1g | |
| Proteine 0.9g | |
| Vitamini A 56% · Vitamin C 14% | |
| Calcium 3% · Iron 5% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Rimwe kapu yeminopinashi yakasvibira kana hafu yekapu yakabikwa inenge inenge 7 makoriki uye 1 gramu yemakrohydrate. Mazhinji e-carbohydrates anowanikwa mune sipinashi anobva kune fiber, zvichiita sipinashi kunyatsozadza yemiriwo. Mukuwedzera, imwe kapu yakabikwa inenge hafu yezuva yakakwana ye vitamini A, zvikamu zvashanu zvemazuva ose zvinoda, vitamini K, vitamini C uye mamwe mavitamini B, zvakadai seB6, riboflavin, uye folate.
Utano Hutsva hweSipinachi
Kune zvakawanda zvevhithamini nemaminera anowanikwa mune sipinashi, zvichiita kuti ive zvokudya zvakakosha kwazvo. Sipinachi ndiyo yakanakisisa inopa fiber , vitamin K , vitamini A , vitamini C, folate , uye manganese. Icho chinhu chakanaka chaizvo chevhitamini B6, riboflavin, magnesium, potassium, uye iron, uye yakanaka yakanaka ye calcium uye vitamini E.
Mukuwedzera pakuzara nemavithamini nemaminerari, sipinashi ine chlorophyll, iyo inopa iyo yakawanda yeguru pigment. Chlorophyll inogona kukwanisa kuvhara marinogenic emigumisiro yezvinokuvadza zvinokonzerwa nekugadzira zvokudya pane yakakwirira. Mukuwedzera, dambudziko rakaderera kubva kune zvidzidzo zvezvipfuwo rinoratidza kuti kuwedzera kunogona kuderedza kuipa kwehutachiona hunokonzerwa nemakemikari emakemikari uye mashizha.
Mavhitamini A uye mutsoropoteri beta-carotene inowanikwa mune sipinashi inokosha pakuona kwehutano uye vitamini K inowanikwa mune sipinashi inogona kubatsira kuchengetedza kurwisana nechirwere uye inogona kuva nemigumisiro yakanaka pamusana weropa.
Sipinachi ndechimwe chezvisizvo zvisiri zvemhuka zvesimbi. Iron inokosha mumabasa mazhinji ehupenyu, zvakadai sekutakura oksijeni uye kuchengetedza, simba rekugadzirisa muviri, uye DNA kudzokorora uye kugadzirisa. Kuderedza uremu ndicho chikonzero chinowanzokonzera kusuruvara kwemvere, izvo zvinogona kudziviswa nekudya kwakakwana kwezvokudya zvakagadzirwa nesimbi seipinashi.
Mibvunzo Inowanzoenderana NeSpinachi
Ndinokwanisa kudya sipinashi kana ndakatora coumadin here?
Basa re coumadin nderokubatsira kudzivirira ropa. Sezvo vitamini K ichikosha pakuvhara ropa, zvinokosha kuti uyeuke nezvokudya kwako kwemiti yakasvibira mashizha, sepinashi. Kuti ubatsire coumadin kushanda zvakanaka, zvinokosha kuti uchengetedze vitamini K yako kudya zvakasimba sezvaunogona. Kamwe kamwe-kamwe kunowedzera kana kuderera mu vitamine K kudya kunogona kuwedzera kana kuderedza kushanda kwe coumadin.
Ramba uchinge uwane zvekudya zvakazara mu vitamine K pamusoro pezvo zuva rimwe nerimwe. Somuenzaniso, kana ukaronga kudya mukombe wezvokudya izvi zuva rega rega (sipinashi, broccoli, kare, etc), ita zuva nezuva.
Zvakakosha kuti usaita chero hupi hukuru hunochinja pakudya kwako mavitamini K.
Inguva yakawanda sei sipinashi inobereka kana yakabikwa?
Mipinashira yakawanda inopera zvakanyanya paanobika. Kazhinji, bhegi 10-ounce yepininashi, somuenzaniso, inokonzera kusvika anenge 1.5 makapu emupinashi yakabikwa.
Unorasikirwa nemavithamini here kana uchibika sipinashi?
Mamwe mavithamini anogadzikana mumvura, akadai sevhitamini C uye mavitamini B, anorasikirwa kana kubika sipinashi. Zvisinei, nokuti vanhu vakawanda vanodya sipinashi yakagadzirwa kupfuura yakasvibirira iyo inowanzogadzirirwa mishonga inorasikirwa nokudya chikamu chikuru.
Kusarudza nekuchengetedza Sipinaki
Kufanana nemashizha akawanda ane mashizha, mashizha anofanira kunge akaoma, ane nyoro, uye aine ruvara. Dzivisa mashizha akaomeswa kana izvo zvirema. Chero mashizha kana mavara machena anofanira kukandwa kunze.
Kana zvichibvira, sarudza sipinashi inonzi organic, sezvinopinashika iri pane tsvina gumi nemaviri uye ine zvimwe zvakasara zvezvipembenene kupfuura mamwe mimwe miriwo.
Kana uri kutenga sipinashi muhomwe kana bhokisi, uchitenge iyo itsva sezvinobvira. Iyo yakanyanya kutsva chigadzirwa ndiyo inonyanya kukosha iyo ichava.
Iwe uchaziva kuti sipinashi yako yaenda yakaipa kana inotanga kuda kana kana ikatanga kunhuwa.
Kuti zvive zvakachengetedzwa, shandisi isati yakashambidzwa uye inoswa magidhi muchikwama chechiplock kana chiganda chepurasitiki chakakonzerwa netheta rakaputika mufiriji kwemavhiki matatu. Unogonawo kuisa greens rako. Kuti uite kudaro, blanch sipinashi yako mumvura inotonhora kweminiti imwechete wozoisa mumvura yekushambisa kwechando kuti uite. Zvadaro, shandisa mvura yakawanda sezvinobvira uye gadzira sipinashi mumabhora asina kushandiswa chete, gara muhomwe ye zip zip mufiriji. Kubhenesa sipinashi pakutanga kunobatsira kuvhara mavhithamini nemaminerari uye inoipa iyo yakaisvonaka, yakajeka ruvara rwemavara.
Nzira Dzakanaka Yokugadzira Sipinaki
Sipinachi inokura muvhu rejecha uye inofanira kunatswa patsva mumvura inotonhorera kubvisa matanho ose echando kubva pamashizha.
Sipinachi inoshanda zvakanaka nenzira dzinopisa yekubika, kupisa uye kushambadza kunowanzoshandiswa. Ngwarira paunenge uchibika namafuta, sepinashiki inogona kuita seponji uye ichichera chikamu chikuru chemafuta, ichichiita chakakwirira mumakori.
Sipinachi inogonawo kushandiswa yakasvibirira sehodhi yehudhi kana kuti inoshandiswa mu smoothies. Iva nekugadzira uye shandisa sipinashi sechinzvimbo chechingwa paunenge uchiita wraps, kana sekuwedzera kune mazai evha. Izvigadzire uye uwedzere iyo soups uye casseroles kana zvinhu zvinowedzera zvokudya zveprotein zvine iyo fiber uye mapuroteni anozadza kudya.
Mapepa NeSpinachi
Shandisa sipinashi kuti uite chero chinhu nezvose, kubva pamakisi, kusvika kune salads kusvika kune casseroles , zvisarudzo zvacho hazvigumi.
Sources:
> Labensky, SR, Hause, AM. Pakubika: Bhuku Rekunyora Zvokudya. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 803-804.
> Linus Pauling Institute. Chlorophyll uye Chlorophyllin. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/chlorophyll-chlorophyllin
> Linus Pauling Institute. Iron. http://lpi.oregonstate.edu/mic/minerals/iron
> National Institute of Health Clinical Center Drug Nutrient Reaction Task Force. Mashoko Akakosha Kuziva Kana Uri Kutora Warfarin (Coumadin) uye Vitamin K. http://www.cc.nih.gov/ccc/patient_education/drug_nutrient/coumadin1.pdf