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Isipinatshi (iSpinacia oleracea) sithathwa njengenye yokutya okunezondlo emhlabeni kuba kulayishwe iitoni ze-antioxidants kunye nezakha mzimba. Lomfuno unamagqabi aluhlaza uvela ePersia emva koko wasasazeka kwiindawo ezahlukeneyo zehlabathi kwaye waba luhlaza onamagqabi onqabileyo owaziwayo ngeempawu zawo ezikhuthaza impilo.
Ispinatshi sesosapho lwe-Amaranthaceae (amaranth) ekwabandakanya iquinoa, ii-beet kunye ne-Swiss chard. Zintathu iintlobo eziphambili zespinatshi: isipinatshi se-savoy, ispinatshi semi-savoy kunye nesipinatshi esinamagqabi athe tyaba.
Isipinatshi ngumthombo ogqwesileyo weevithamini kunye neeminerals kwaye zityebile nakwimixube yezityalo ebalulekileyo njenge lutein, zeaxanthin, quercetin, nitrate kunye kaempferol [1] .
Ixabiso lesondlo seSpinatshi
I-100 g yesipinatshi iqulethe i-91.4 g yamanzi, i-23 kcal yamandla kwaye iqulethe:
- 2.86 g protein
- 0,39 g amanqatha
- 3.63 g ikhabohydrate
- 2.2 g ifayibha
- 0.42 g iswekile
- I-calcium engama-99 mg
- 2.71 mg intsimbi
- 79 mg wemagniziyam
- I-phosphorus engama-49 mg
- 558 mg potassium
- 79 mg isodiyam
- I-0.53 mg zinc
- 0.13 mg ubhedu
- 0.897 mg yemanganizi
- 1 µg selenium
- 28.1 mg ivithamin C
- 0.078 mg thiamine
- I-0.189 mg riboflavin
- 0.724 mg niacin
- I-0.065 mg ye-pantothenic acid
- 0.195 mg ivithamini B6
- I-µg yonyaka ka-194
- 19.3 mg choline
- I-9377 IU ivithamini A
- 2.03 mg ivithamin E
- Iivithamini K ezingama-482.9
Izibonelelo zezeMpilo zespinatshi
1. Iphucula impilo yentliziyo
Isipinatshi siqulathe isixa esifanelekileyo se-nitrate, esiphuculisa ukujikeleza kwegazi, sinciphisa uxinzelelo lwegazi kwaye sehlise umngcipheko wesifo sentliziyo. [Mbini] . Uphononongo luka-2016 lubonise ukuba ubukho beevithamini ezahlukeneyo, iiminerali, ii-phytochemicals kunye neebioactive compounds zinokunceda ukuphucula impilo yentliziyo [3] .
2. Ukugcina amehlo esempilweni
Isipinatshi silayishwe nge-lutein kunye ne-zeaxanthin, ii-carotenoids ezimbini ezinxulunyaniswe nokuphucula impilo yamehlo. Ezi carotenoids zimbini zikhona emehlweni ethu, ekhusela amehlo kwimitha eyingozi evela elangeni [4] . Ukongeza, ukonyusa ukungeniswa kwe-lutein kunye ne-zeaxanthin kubonisiwe ukunciphisa umngcipheko wokwehla okuhambelana nobudala be-macular kunye ne-cataract [5] .
3. Ikhusela ngokuchasene noxinzelelo lwe-oxidative
Ii-radicals zasimahla zibangela uxinzelelo lwe-oxidative emzimbeni onoxanduva lweeseli, iiproteni kunye nomonakalo we-DNA onokuthi ube negalelo kukwaluphala okukhawulezayo kunye nomngcipheko owandayo wesifo seswekile kunye nomhlaza. Izifundo zibonise ukuba isipinatshi sinee-antioxidants ezikukhusela kwizifo ngokulwa noxinzelelo lwe-oxidative [6] [7] .
4. Yehlisa uxinzelelo lwegazi
I-nitrate yokutya efumaneka kwisipinashi ineziphumo ezilungileyo kumanqanaba oxinzelelo lwegazi. IiNitrate yivasodilator enceda ukwandisa imithambo yegazi kunye nokuphucula ukuhamba kwegazi, ngaloo ndlela kunciphisa amanqanaba oxinzelelo lwegazi. Uxinzelelo lwegazi oluphezulu ngumngcipheko omkhulu wesifo sentliziyo [8] [9] .
5. Uthintela i-anemia
I-Iron iyafuneka emzimbeni ukwenza i-hemoglobin, iprotein efumaneka kwiiseli ezibomvu zegazi ezithwala igazi eline-oksijini emiphungeni nakuwo onke amalungu omzimba. Isipinatshi siphezulu kwi-iron kwaye uphononongo lubonakalisile ukuba ukusebenzisa i-iron eyaneleyo kungathintela i-anemia [10] .
6. Ulawula isifo seswekile
Isipinatshi sisityebi kwi-antioxidants, ebonakalise ukunciphisa amanqanaba eswekile yegazi, yonyusa ubuntununtunu be-insulin kunye nokuthintela utshintsho olwenziwe ngoxinzelelo lwe-oxidative kwizigulana ezinesifo seswekile.
7. Ixhasa impilo yethambo
I-Vitamin K kunye ne-calcium zizinto eziyimfuneko ekuncedeni ekwakheni amathambo, ukugcina amathambo esempilweni kwaye kuthintela i-osteoporosis kunye nethambo lokwaphuka. Kwaye isipinatshi siqulathe inani elifanelekileyo levithamini K kunye necalcium kunye nokuyisebenzisa kuya kunceda ukugcina amathambo akho omelele kwaye esempilweni [Shumi elinanye] .
8. Ukukhuthaza inkqubo yokwetyisa esempilweni
Ubukho befayibha yokutya kwispinatshi kunceda ekugcineni inkqubo yokwetyisa isempilweni. Ifayibha ithintela ukuqhina ngokongeza isambuku esitulweni kwaye inceda ekugcineni intshukumo efanelekileyo yamathumbu [12] .
9. Kwandisa amajoni omzimba
Isipinatshi ngumthombo olungileyo wevithamini C, inyibilikisi enamanzi enyibilikayo emanzini encedisa ekomelezeni amajoni omzimba kunye nokukhusela kwintsholongwane eyingozi ehlasela amajoni omzimba [13] .
10. Ngaba unokulawula umngcipheko womhlaza
Umsebenzi we-anti-tumor wespinatshi ubonakalisiwe ukuba umise ukukhula kweeseli zomhlaza. Uphononongo olwenziwe ngo-2007 lwachaza ukuba ubukho bezinto ezahlukeneyo kwisipinatshi zazinamandla okuthintela ukukhula kweeseli zomlomo wesibeleko somntu. [14] .
11. Ukwehlisa umngcipheko wesifuba
Isipinatshi ngumthombo ogqwesileyo wevithamini C kunye nevithamin E. Zonke ezi zinongo zidlala indima ebalulekileyo ekuphuculeni ukusebenza kwemiphunga kunye nokuthintela iimpawu ezinxulumene nesifuba. [Shumi elinantlanu] .
12. Uncedo ekukhutsheni ubuthi
Iipytonutrients zizinto zendalo ezifumaneka kwisipinatshi ezinokukunceda ukukhupha umzimba ngokususa ityhefu eyingozi emzimbeni. Oku kunciphisa ukudumba kwaye kunciphisa umngcipheko wezifo.
13. Uthintela iziphene zokuzalwa
Isipinashi siphezulu kwisibane, ivithamini B enceda ukwenza iDNA kwaye ivelise iiseli ezibomvu zegazi. Ukusilela kwi-folate kungakhokelela kwiingxaki zempilo, ngakumbi kubafazi abakhulelweyo. I-Folate iyadingeka ngexesha lokukhulelwa ukunceda ukuthintela iziphene zokuzalwa kunye nokukhula kunye nokukhula komzimba [16] .
14. Iphucula impilo yengqondo
Izakhamzimba kunye nezinto eziphilayo ezifumaneka kakhulu kwisipinatshi kunokunceda ukuphucula impilo yakho yengqondo. Uphononongo olupapashwe kwiphephancwadi iNeurology lufumanise ukuba ukutyiwa kwemifuno enamagqabi aluhlaza kubandakanya isipinatshi ngemini kunokunceda ukucothisa ukwehla kwengqondo okunxulumene nobudala. [17] .
15. Yandisa ulusu kunye nempilo yeenwele
Ubukho bevithamini A, ivithamin C kunye novithamini E kwisipinatshi kubonisiwe ukugcina iinwele nolusu lwakho lusempilweni. IVitamin A inezinto ezichasene nokwaluphala ilibazisa ukuqala kwemibimbi kwaye ihambisa isikhumba, ngaloo ndlela itshintsha ukubonakala kolusu lwakho. Le vithamini ikwanceda ekukhuleni kweenwele ngokwenza iifollic zeenwele zisebenze [18] .
Kwelinye icala, ivithamin C inceda kwi-collagen synthesis kwaye ikhusela ulusu kwimitha eyingozi ye-UV. Kwaye ivithamin E inceda ukondla ulusu lwakho kwaye ikhusela ulusu kumonakalo omkhulu wasimahla [19] .
Iziphumo ebezingalindelekanga zesipinatshi
Nangona isipinatshi sinentaphane yeevithamini, iiminerali kunye nezityalo, zinokubangela iziphumo ebezingalindelekanga kubantu abathile.
Abantu abathatha amayeza okucoca igazi kufuneka bakuphephe ukusebenzisa isipinatshi ngenxa yomxholo wevithamini K kuwo. I-Vitamin K idlala indima ekunqandeni igazi kwaye inokusebenzisana namayeza okucoca igazi [Amashumi amabini] .
Isipinatshi siqukethe i-calcium kunye ne-oxalates. Ukonyusa ukusetyenziswa kwesipinatshi kunokunyusa umngcipheko wokuphuhlisa amatye ezintso [amashumi amabini ananye] . Nangona kunjalo, ukupheka isipinatshi kunokunciphisa umxholo we-oxalate.
Iindlela zokubandakanya isipinashi kwisidlo sakho
- Yongeza isipinatshi kwipasta, iisaladi, iisuphu kunye neecasseroles.
- Yongeza ispinatshi esimbalwa kwii-smoothies zakho.
- Sauté isipinatshi kwaye ungeze i-dash yeoyile ye-olive eyintombi, ityuwa nepepile kwaye unayo.
- Yongeza isipinatshi kwisandwich yakho kunye nemisongo.
- Yongeza isandla esipinatshi kwi-omelette yakho.
Iispinatshi zokupheka
Isipinatshi somntwana esisusiweyo
Izithako:
- 1 tbsp i-oyile ye-olive eyintombi
- I-450 g yesipinatshi somntwana
- Ipiniki yetyuwa nepepile emnyama
Indlela:
- Epanini, ubushushu beoyile ngaphezulu kobushushu obuphakathi.
- Yongeza isipinashi kwaye uyiphose de amagqabi abune.
- Pheka imizuzu emibini ukuya kwemithathu kwaye uyiqabe ngetyuwa nepepile.
