Izibonelelo ezi-20 eziMangalisayo zesipinatshi esiBomvu, isondlo kunye neeresiphi

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Sonke siyazi isipinatshi esiluhlaza kunye nezibonelelo ezimangalisayo ezibandakanya oko. Nangona kunjalo, ngaba uyazi isipinatshi esibomvu? Ukuba yeyosapho lwe-Amaranthaceae, isipinatshi esibomvu sesinye seentlobo ngeentlobo zesipinatshi esifana nomhlaba isipinatshi, isipinatshi esimhlophe, ameva esipinatshi njl. Njl. Ispinatshi esibomvu ngumthombo olungileyo wesondlo kwaye siyasetyenziswa ^[1] ngeenjongo zonyango ngokunjalo. Imifuno enamagqabi inento engamanzi ebomvu kwisiqu sayo, ejongene nombala obomvu esiwubona kwizikhondo nakumagqabi.

Ubumnandi, ubumhlaba bomhlaba wesipinatshi esibomvu yenye yezinto eziphambili ezizahlula kwispinatshi esiluhlaza, ngaphandle ^[Mbini] ukusuka kumbala 'obomvu'. Ihlala ityiwa eIndiya nakwiindawo ezithile zaseMelika. Kumayeza esiNtu, ispinatshi esibomvu sisetyenziswa njengeyeza lokunyanga iingxaki zesisu.

Izibonelelo zesondlo ezinikezelwa yimifuno enamagqabi ziluncedo olukhulu kungekuphela nje kwimpilo yakho kodwa nakwisikhumba neenwele. Ukuba isipinatshi esibomvu asiyonxalenye yendlela otya ngayo ngoku, ezi zibonelelo zilandelayo ziya kukwenza uwele entloko ngenxa yazo!

Ixabiso lesondlo seSpinatshi esiBomvu

Iigrama ezili-100 zesipinatshi esibomvu sine-51 kcal yamandla, i-0.08 milligrams ye-vitamin B1 h, kunye ne-0.5 yeegram zamafutha.

Iigrama ezili-100 zesipinatshi esibomvu ziqulathe phantse

• Iigrama ezili-10 zeecarbohydrate ^[3]
• 1 gram ifayibha yokutya
• 4.6 iigrem protein
• 42 milligrams isodiyam
• 340 milligrams potassium
• I-milligram ezili-111 i-phosphorus
• 368 milligrams calcium
• 2 milligrams intsimbi
• 1.9 milligrams ivithamini A
• Ii-milligram ezingama-80 zevithamini C

Izibonelelo zespinatshi esibomvu

Ityebile kwi-calcium kunye ne-niacin, imifuno enamagqabi kufuneka ibandakanye kwisidlo sakho semihla ngemihla. Ukusuka ekubeni isetyenziswe njengesithako kwiisuphu ukusetyenziselwa ukunyanga ukunqongophala kwe-calcium, isipinatshi esibomvu yeyona mpendulo yakho yokugqibela kubomi obunempilo.

1. Iphucula ukwetyisa

Umxholo wefayibha kwisipinatshi esibomvu ngu ^[4] Iluncedo kakhulu kwinkqubo yakho yokwetyisa. Ifayibha inceda ekulawuleni ukuhamba kwamathumbu ngokucoca ikholoni. Isipinatshi esibomvu siphucula inkqubo yokugaya ukutya kwaye siphucula impilo yakho yekolon. Iyanceda kwi ^[5] ukukhulula ukuqunjelwa kunye nokuthintela umhlaza wekolon, isifo seswekile kunye ne-cholesterol.

2. Unyanga umhlaza

Isipinatshi esibomvu sine-amino acid, i-iron, i-phosphorus, i-vitamin E, i-potassium, i-vitamin C, kunye ne-magnesium ezisebenza kunye ukuphelisa ukukhula kweeseli zomhlaza. Ii-antioxidants kwimifuno nazo zidlala indima enkulu ^[6] ekuthinteleni ukuqala komhlaza, ixhasa uphando. Ukutya isipinatshi esibomvu rhoqo kunokunceda ekuthinteleni umhlaza.

3. Izinto zokunceda ekunciphiseni ubunzima

Umxholo weprotini kwisipinatshi esibomvu unceda ukunciphisa amanqanaba e-insulin egazini lakho. Iprotein ikhupha ihomoni esebenza njengesithintelo sendlala, okt iyanceda ekwehliseni inimba rhoqo. Umxholo wefayibha uyanceda kwi ^[7] ukugcina indlala yakho isendaweni.

4. Unyanga ianemia

Isipinatshi esibomvu sinomxholo ophezulu wentsimbi, oluncedo olukhulu kuphuhliso lokuhamba kwegazi kwinkqubo yakho. Ukusetyenziswa rhoqo ^[8] Isipinatshi esibomvu sinokuliphucula inqanaba le-hemoglobin kwaye licoce igazi lakho, kukhokelela ekuphuculeni kwendalo ukuphuma kwegazi lakho. Faka isipinatshi esibomvu kukutya okutyayo imihla ngemihla ukuba uneanemia.

5. Ukuphucula ukusebenza kwezintso

Izifundo ziveze ukuba ukutya isipinatshi esibomvu rhoqo kunokuphucula ukusebenza kwezintso zakho, ikakhulu ngenxa yomxholo wefayibha ephezulu. Iindawo ezinamagqabi kuthiwa zinezibonelelo ezingakumbi kwizintso zakho, ke ngoko, ukuzitya kunye namagqabi kuya kunceda ekukhupheni ^[9] Ityhefu evela kwinkqubo yakho.

6. Inyanga isifo segazi

Isiqu sesipinatshi esibomvu singqiniwe siluncedo ekunyangeni isifo segazi. Ifayibha enyibilikayo kwimifuno enamagqabi iyanceda ukufunxa amanzi kunye ^[10] Ukucoca indawo yokugaya ukutya. Iianthocyanins ezibomvu esipinatshi ziyanceda ekupheliseni iibhaktheriya ezibangela isifo segazi. Unokwenza isahlulo sesipinatshi esibomvu ukunyanga isifo segazi.

7. Unyanga isifuba

I-Beta-carotene isebenza kakhulu ekunyangeni isifo esinganyangekiyo. Isipinatshi esibomvu sinomxholo olungileyo wezakhamzimba kunye ne-beta-carotene enakho ^{[Shumi elinanye]} Uncedo ekuthinteleni ukuqala kwesifuba. Iphucula ukusebenza kwenkqubo yakho yokuphefumla kwaye icime naziphi na izithintelo kwimibhobho ye-bronchial.

8. Ukuphucula amajoni omzimba

Ukuba ngumthombo ophezulu weevithamini kunye nezondlo, isipinatshi esibomvu sidlala indima enkulu ekuphuculeni amajoni akho omzimba. Iamino acid ^[12] , ivithamin E, ivithamin K, isinyithi, i-magnesium, i-phosphorus, kunye ne-potassium ezinceda ekomelezeni amajoni akho omzimba, kwaye ngaloo ndlela ukhusele umzimba wakho kwiintsholongwane okanye kwiintsholongwane.

9. Unyanga ifiva

Xa isipinatshi esibomvu sisixhobo esikhuselayo, ayimangalisi into yokuba imifuno enamagqabi isetyenziselwa ukunyanga umkhuhlane. Ukusetyenziswa kwesipinatshi esibomvu ngexesha lomkhuhlane ^[13] inokukunceda ukulawula iqondo lobushushu lomzimba wakho, kwaye uligcine kubushushu obuqhelekileyo.

10. Yandisa ukomelela kwethambo

Njengoko isipinatshi esibomvu silungile ^[14] Umthombo wevithamini K, ngokungathandabuzekiyo kuluncedo ekuphuculeni impilo yakho yethambo. Ukunqongophala kukavithamini K kwindlela otya ngayo kunokubangela ukukhula kwamathambo okanye ukwaphuka kwethambo. Ukusetyenziswa kwesipinatshi esibomvu kunokunceda ukuphucula i-calcium ^{[Shumi elinantlanu]} ukufunxa kunye neeproteyini zethambo.

11. Unyanga isifo seswekile

Njengoko bekutshiwo ngaphambili, isipinatshi esibomvu sinomxholo ophezulu weevithamini kunye nezakha mzimba. Kunye nezi, umxholo wevithamini B3 ^[16] kwizincedisi zemifuno ekulawuleni amanqanaba e-insulin egazini lakho. Inceda ngokulawula inqanaba leswekile yegazi.

12. Ukonyusa amandla

Iicarbohydrate ^[17] Umxholo kwimifuno enamagqabi unokunceda ukuphucula amanqanaba akho amandla. Iphakheji epheleleyo yeeproteni, ivithamin K, i-folate, i-riboflavin, i-vitamin A, i-vitamin B6, kunye ne-vitamin C, kunye ne-carbohydrate inokuwonyusa ngokukhawuleza amandla akho.

13. Iphatha i-cholesterol

Ukuba yimifuno enemicu, izixhobo ezibomvu zesipinatshi ekwehliseni amanqanaba e-cholesterol embi emzimbeni wakho. I-tocotrienols kwi-vitamin E ^[18] ukunciphisa amanqanaba amabi e-cholesterol, ngaloo ndlela unceda umzimba wakho ukuba ugcine ibhalansi kumanqanaba e-cholesterol.

14. Inenzuzo ngexesha lokukhulelwa

Iivithamini kunye neeminerali zibalulekile ngexesha lokukhulelwa. Umama olindeleyo kufuneka alandele indlela yokutya kunye nomthombo ophezulu we ^[19] ivithamini kunye nezimbiwa, ezinokufumaneka kwisipinatshi esibomvu. Ukusetyenziswa kwesipinatshi esibomvu akupheleli nje ekuphuculeni impilo kamama, kodwa nakwisibeleko. Iyanceda ekuphuculeni imveliso yobisi.

15. Iphucula impilo yentliziyo

Iiphytosterols kwi ^{[Amashumi amabini]} Isipinatshi esibomvu sidlala indima ebalulekileyo ekuphuculeni impilo yentliziyo yakho. Inceda ekunciphiseni amanqanaba aphezulu oxinzelelo lwegazi kwaye isebenza njengesiyobisi ngokuchasene nokuphuhliswa kwazo naziphi na izifo zentliziyo. Ukufaka isipinatshi esibomvu kukutya okutyayo imihla ngemihla kunokunceda ukuphucula impilo yentliziyo yakho.

16. Iphucula impilo yamehlo

Ukuba sisityebi ku-vitamin E yenza isipinatshi esibomvu ^{[amashumi amabini ananye]} icandelo elibalulekileyo lokutya kwakho. IVitamin E ibalulekile kwimpilo yamehlo akho, njengoko inokuphucula umbono wakho kunye nokuyigcina. Kwindlela yokuphila yale mihla, amehlo akho ngawokuqala ukuba achaphazeleke ngenxa yokusetyenziswa rhoqo kweefowuni ezikrelekrele, iilaptops njl. Ke ngoko, kubalulekile ukuba ufake ukutya okunomxholo olungileyo wevithamin E, njengespinatshi esibomvu.

17. Yomeleza iingcambu zeenwele

Enye yezibonelelo eziphambili zokutya isipinatshi esibomvu kukuphucula umgangatho weenwele. Isipinatshi esibomvu sinokukunceda ulahle ^[22] kweenwele kuwa. Yomeleza iinwele zakho ngeengcambu zayo, ngokubonakalayo ukunciphisa inani lokuwa kweenwele. Sela ijusi yesipinatshi okanye utye isipinatshi esiphekiweyo ukuphucula impilo yeenwele zakho.

18. iyeka ukungwevu phambi kwexesha

Ukutya isipinatshi esibomvu kuthiwa kuyamisa kwinwele ezingwevu. Umbala kwisipinatshi esibomvu unceda umda kwimibala ye-melanin kwaye unqande ukungcola ngaphambi kwexesha.

19. Iphucula umgangatho wolusu

Ityebile ku-vitamin C, isipinatshi esibomvu sivelisa i-collagen enokuthi isebenze njenge-antioxidant. Ayisiyo kuphela imifuno enamagqabi ebandakanywe nezibonelelo zezempilo, kodwa ikwanayo izibonelelo zobuhle . Umxholo wevithamini C kwisipinatshi esibomvu unceda ukuphucula umgangatho wolusu ngokulungisa iiseli zolusu olufileyo kunye nokwenza iiseli ezintsha. Umthombo ophezulu we ^{[2. 3]} intsimbi kwisipinatshi esibomvu iluncedo ngokulinganayo kulusu lwakho, nto leyo ibaluleke kakhulu kwihemoglobin. Iphucula ukuhamba kwegazi emzimbeni wakho, inika ukukhanya kolusu lwakho. Ngokufanayo, ivithamin C ^[24] Umxholo ukwanceda ekukhuthazeni isikhumba esikhanyayo. Umxholo wamanzi kwimifuno unceda ukugcina ulusu lwakho lunamanzi.

20. Isusa izangqa ezimnyama

Umxholo wevithamini K kwisipinatshi esibomvu unceda ukulahla izangqa ezimnyama ngokuqinisa iindonga zemithambo yegazi. Kuyanceda ngokunciphisa nakuphi na ukudumba kolusu kunye ^[25] ukuphucula ukujikeleza kwegazi.

Iisipinashi zokupheka ezinempilo

1. Isipinatshi esitshixwayo kunye neradishes ebomvu

Izithako

• Iiponti ezimbini zesipinatshi esitsha
• Ii-ounces radishes ezi-6 ^[26]
• 1/4 indebe yamanzi
• Iipuniwe ezi-2 zejusi yelamuni
• 1/4 itispuni yetyuwa
• 1/8 ithisipuni ipepile emnyama

Imikhombandlela

• Hlanganisa ispinatshi phantsi kwamanzi abandayo abalekayo uze uwome.
• Beka isipinatshi, iradishi kunye namanzi esitovini.
• Vala kwaye upheke ubushushu obuphakathi kwimizuzu eli-10.
• Ukucoca kakuhle kwaye udlulisele umxube wesipinatshi kwisitya sokuphaka.
• Hlanganisa ijusi yelamuni, ityuwa, kunye nepepile.
• Thela isipinashi, kwaye uphonsa kakuhle!

2. Classic isipinatshi isaladi

Izithako

• Ii-ounces ezili-10 amagqabi espinatshi
• 1 indebe esisikiwe amakhowa
• Utamatisi o-1 (ophakathi, uthathe ii-wedges)
• I-1/3 yekomityi croutons (enongwe)
• I-1/4 yekomityi ye-anyanisi

Imikhombandlela

• Hlanganisa ispinatshi phantsi kwamanzi abandayo abalekayo uze uwome.
• Yongeza amakhowa, iitumato, i-croutons kunye netswele kwisitya.
• Yongeza amagqabi esipinatshi.
• Phosa kwaye usebenze!

3. Isipinatshi esinyusiweyo ngepepile ebomvu yentsimbi

Izithako

• 1 ebomvu yentsimbi (ephakathi, ecoliweyo)
• 2 ii-clove igalikhi (ecoliweyo)
• Ii-ounces ezili-10 zamagqabi espinatshi
• 2 tsp ijusi yelamuni
• 1 tsp ibhotela

Imikhombandlela

• Nyibilikisa ibhotolo epanini.
• Yongeza intsimbi yentsimbi kwaye ushushu kubushushu obuphakathi.
• Yongeza usana lwesipinatshi kwaye uvuselele imizuzu emi-4.
• Yongeza igalikhi kwaye upheke imizuzwana engama-30.
• Pheka, uvuselele rhoqo de isipinatshi sinyibilike, malunga nemizuzu emi-2.
• Yongeza kwijusi yelamuni kwaye wonwabe!

Iziphumo ebezingalindelekanga zesipinatshi esibomvu

Kunye nentaphane yezibonelelo ezinikezelwa ngummangaliso wamagqabi, kukho ezinye zeempawu ezimbi ezinxulumene nayo.

1. Ukuphazamiseka kwesisu

Umxholo wefayibha yokutya kwisipinatshi esibomvu, ekusebenziseni okungaphezulu, kunokubangela iingxaki zesisu. Ukutya kakhulu isipinatshi esibomvu kunokubangela ukudumba, ukubunjwa kwegesi esiswini, isisu kunye nokuqunjelwa ukuba kutyiwe ^[27] ukugqitha. Ngelixa ubandakanya isipinatshi esibomvu kukutya kwakho kwemihla ngemihla, qiniseka ukukwenza kancinci kuba ukongeza ngesiquphe kungathintela inkqubo yakho yokugaya ukutya rhoqo. Isenokudala urhudo kwezinye iimeko.

2. Izintso zamatye

Inani elikhulu le-purines kwisipinatshi esibomvu linokuba yingozi kwimpilo yakho yezintso. Iimveliso ezihlanganisiweyo ziguqulwa zibe ^[28] i-uric acid xa ingenisiwe, enokuphakamisa inqanaba le-calcium kwizintso zakho. Ngenxa yoko, umzimba wakho uya kuphuhlisa amatye ezintso anokungonwabi kwaye abe buhlungu.

3. Igawuthi

Umxholo ophezulu we-purine kwisipinatshi esibomvu unokunyusa amanqanaba e-uric acid emzimbeni wakho, enokubangela ukudumba, ukudumba kunye nentlungu edibeneyo. Ukuba sele unesifo se-gout arthritis, kuyacetyiswa kakhulu ukuba uzithintele ekutyeni isipinatshi esibomvu.

4. Ukunyanga komzimba

Umxholo we-histamine kwisipinatshi esibomvu unokukhulisa ukungezwani komzimba okuncinci. Nangona kunqabile kakhulu, i-immunoglobulin E (IgE) -iphakathi yokungezwani komzimba ^[29] Isipinatshi esibomvu sijongwa kwezinye iimeko.

5. Ukuqaqamba kwamazinyo

Ukutya kakhulu isipinatshi kunokubangela ukuba amazinyo akho aphulukane nokuguda kumphezulu wawo. I-oxalic acid ekhoyo kumagqabi esipinatshi esibomvu ikhula ziikristale ezincinci ezingenakunyibilika emanzini. Zizo ziikristale ezinokuthi zijike amazinyo akho arhabaxa okanye abe krakra. Ukukhawuleza ^[30] ayisosigxina kwaye iya kuhamba emva kweeyure ezimbalwa okanye emva kokuxubha.

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