Ubwino Wabwino 20 Wopanga Sipinachi Yofiira, Zakudya Zabwino & Maphikidwe

Mayina Abwino Kwa Ana

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Tonsefe timadziwa sipinachi yobiriwira komanso zabwino zomwe zimaphatikizidwa. Komabe, mukudziwa sipinachi yofiira? Pakhomo pa Amaranthaceae, sipinachi yofiira ndi imodzi mwa mitundu ya sipinachi monga sipinachi yapansi, sipinachi yoyera, minga ya sipinachi. Sipinachi yofiira ndi gwero labwino la zakudya ndipo imagwiritsidwa ntchito ^[1] komanso ngati mankhwala. Masamba obiriwira amakhala ndi madzi ofiira mumtengo wake, womwe umayang'anira utoto wofiira womwe timawona pa zimayambira ndi masamba.

Kukoma kokoma, kwapadziko lapansi kwa sipinachi yofiira ndichimodzi mwazinthu zazikulu zomwe zimasiyanitsa ndi sipinachi yobiriwira, kupatula ^[ziwiri] kuchokera ku mtundu wofiira. Amakonda kudyedwa ku India ndi madera ena aku America. Mu mankhwala achikhalidwe ku Africa, sipinachi yofiira imagwiritsidwa ntchito ngati mankhwala azitsamba ochiza mavuto am'mimba.

Zakudya zopatsa thanzi zomwe masamba a masamba amapindulitsa kwambiri osati thanzi lanu komanso khungu lanu ndi tsitsi lanu. Ngati sipinachi yofiira siyili gawo la zakudya zanu pakadali pano, maubwino otsatirawa akupangitsani kuti mugwere mutu chifukwa cha izi!

Ubwino Wa Zakudya Za Sipinachi Yofiira

Magalamu 100 a sipinachi yofiira ali ndi mphamvu 51 kcal, 0,08 milligrams wa vitamini B1 h, ndi 0,5 magalamu amafuta.

Magalamu 100 a sipinachi yofiira amakhala ndi pafupifupi

• 10 magalamu chakudya ^[3]
• 1 gramu ya fiber
• 4.6 magalamu mapuloteni
• 42 milligrams sodium
• 340 milligrams potaziyamu
• Mamiligalamu 111 phosphorous
• Makilogalamu 368 a calcium
• 2 milligrams chitsulo
• 1.9 mamiligalamu vitamini A
• Mamiligalamu 80 vitamini C.

Ubwino Wa Sipinachi Yofiira

Wolemera kashiamu ndi niacin, masamba obiriwira amayenera kuphatikiza pazakudya zanu za tsiku ndi tsiku. Kuyambira kugwiritsidwa ntchito ngati chophatikiza mu supu kuti mugwiritsidwe ntchito kuchiritsa kuchepa kwa calcium, sipinachi yofiira ndiye yankho lanu lenileni la moyo wathanzi.

1. Zimasintha chimbudzi

Zomwe zili mu sipinachi yofiira ndizo ^[4] yopindulitsa kwambiri pamatumbo anu am'mimba. CHIKWANGWANI chimathandizira kuwongolera matumbo anu poyeretsa m'matumbo. Sipinachi yofiira imathandizira kusintha kwa magayidwe anu ndikuthandizira thanzi lanu lamatumbo. Zimathandiza mu ^[5] Kuchepetsa kudzimbidwa komanso kupewa khansa ya m'matumbo, matenda ashuga komanso cholesterol.

2. Amachiza khansa

Sipinachi yofiira imakhala ndi amino acid, chitsulo, phosphorus, vitamini E, potaziyamu, vitamini C, ndi magnesium zomwe zimagwirira ntchito limodzi kuthetsa kukula kwa maselo a khansa. Ma antioxidants m'masamba amathandizanso kwambiri ^[6] popewa kuyambika kwa khansa, imathandizira kafukufuku. Kugwiritsa ntchito sipinachi yofiira pafupipafupi kumatha kudziteteza ku khansa.

3. Zothandizira kuchepetsa thupi

Mapuloteni omwe ali sipinachi yofiira amathandiza kuchepetsa kuchuluka kwa insulini m'magazi anu. Puloteni amatulutsa timadzi tomwe timagwira ngati njala, ndiye kuti, timathandiza kuchepetsa mavuto omwe timakumana nawo nthawi zonse. Zomwe zili ndi fiber zimathandizanso ^[7] kuthetsa njala yanu.

4. Amachiza kuchepa kwa magazi m'thupi

Sipinachi yofiira imakhala ndi chitsulo, chomwe chimapindulitsa kwambiri pakukula kwa magazi m'dongosolo lanu. Kugwiritsa ntchito pafupipafupi ^[8] ya sipinachi yofiira imatha kusintha hemoglobin ndikuyeretsa magazi anu, zomwe zimapangitsa kuti magazi anu aziyenda mwachilengedwe. Phatikizani sipinachi yofiira pazakudya zanu za tsiku ndi tsiku ngati muli ndi magazi ochepa.

5. Kupititsa patsogolo ntchito ya impso

Kafukufuku wasonyeza kuti kudya sipinachi yofiira pafupipafupi kumatha kugwira bwino ntchito ya impso yanu, makamaka chifukwa cha michere yake yambiri. Mfundo za tsambalo akuti zimapindulitsa kwambiri impso zanu, chifukwa chake, kuzidya limodzi ndi masamba kumathandizira kutuluka ^[9] poizoni wochokera m'dongosolo lanu.

6. Amachiza kamwazi

Tsinde la sipinachi lofiira limatsimikiziridwa kukhala lothandiza pochiza kamwazi. Zipangizo zosungunuka m'masamba obiriwira zimathandiza kuyamwa madzi ndi ^[10] kuyeretsa gawo logaya chakudya. Ma anthocyanins of sipinachi yofiira amathandizira kuthetsa mabakiteriya omwe amayambitsa kamwazi. Mutha kupanga gawo la sipinachi yofiira kuti muchiritse kamwazi.

7. Amachiza mphumu

Beta-carotene imathandiza kwambiri pochiza matenda osachiritsika. Sipinachi yofiira imakhala ndi michere yambiri komanso beta-carotene yomwe ingathe ^{[khumi ndi chimodzi]} kuthandizira kupewa kuyambika kwa mphumu. Imathandizira magwiridwe antchito a kupuma kwanu ndikuchotsa zoletsa zilizonse m'machubu wama bronchial.

8. Zimasintha chitetezo cha mthupi

Pokhala ndi mavitamini ndi michere yambiri, sipinachi yofiira imathandizira kwambiri pakulimbitsa chitetezo chamthupi. Amino acid ^[12] , vitamini E, vitamini K, iron, magnesium, phosphorus, ndi zothandizira potaziyamu polimbitsa chitetezo cha mthupi lanu, motero amateteza thupi lanu ku mabakiteriya kapena mavairasi oyambitsa matenda.

9. Amachiza malungo

Pokhala ndi sipinachi yofiira yoteteza chitetezo, sizosadabwitsa kuti masamba obiriwira amagwiritsidwa ntchito kuchiritsa malungo. Kudya sipinachi yofiira panthawi yamalungo ^[13] Zitha kuthandizira kuwongolera kutentha kwa thupi lanu, ndikuzisunga motentha.

10.Kulimbitsa mphamvu ya mafupa

Monga sipinachi yofiira ndiyabwino ^[14] gwero la vitamini K, mosakayikira limapindulitsa pakuthandizira thanzi lanu la mafupa. Kusowa kwa vitamini K pazakudya zanu kumatha kubweretsa kufooka kwa mafupa kapena kuphwanya kwa mafupa. Kudya sipinachi yofiira kumathandizira kukonza calcium ^{[khumi ndi zisanu]} mayamwidwe ndi mafupa a matrix protein.

11. Amachiza matenda ashuga

Monga tanenera kale, sipinachi yofiira imakhala ndi mavitamini ndi michere yambiri. Pamodzi ndi izi, zomwe zili ndi vitamini B3 ^[16] muzothandizira zamasamba zoteteza insulin m'magazi anu. Zimathandiza pochepetsa shuga m'magazi.

12. Kuchulukitsa mphamvu

Zakudya zamadzimadzi ^[17] Zomwe zili m'masamba obiriwira zingakuthandizeni kukulitsa mphamvu zanu. Mapuloteni athunthu, vitamini K, folate, riboflavin, vitamini A, vitamini B6, ndi vitamini C, limodzi ndi zimam'patsa mphamvu nthawi yomweyo zimathandizira mphamvu zanu.

13. Amachiza cholesterol

Pokhala masamba olimba, zothandizira sipinachi zofiira kuti muchepetse kuchuluka kwama cholesterol oyipa mthupi lanu. Ma tocotrienols mu vitamini E ^[18] amachepetsa kuchuluka kwama cholesterol, potero kumathandizira thupi lanu kuti likhale loyenera m'magulu am cholesterol.

14. Zopindulitsa panthawi yoyembekezera

Mavitamini ndi mchere ndizofunikira panthawi yapakati. Mayi woyembekezera ayenera kutsatira zakudya ndi gwero lapamwamba la ^[19] vitamini ndi mchere, omwe amapezeka sipinachi yofiira. Kugwiritsa sipinachi yofiira sikungowonjezera thanzi la mayi, komanso mwana wosabadwayo. Zimathandizanso pakukweza mkaka.

15. Zimasintha thanzi la mtima

Ma phytosterols mkati ^{[makumi awiri]} sipinachi yofiira imathandiza kwambiri kuti mukhale ndi thanzi labwino. Zimathandiza kuchepetsa kuthamanga kwa magazi ndipo zimakhala ngati mankhwala othetsera kukula kwa matenda aliwonse amtima. Kuphatikiza sipinachi yofiira pazakudya zanu zatsiku ndi tsiku kungakuthandizeni kukhala ndi thanzi labwino.

16. Zimasintha thanzi la diso

Kukhala ndi vitamini E wolemera kupanga sipinachi yofiira ^{[makumi awiri ndi mphambu imodzi]} gawo lalikulu la zakudya zanu. Vitamini E ndiwofunikira pa thanzi la diso lako, chifukwa imatha kukupangitsa kuti uzionanso komanso kuyisamalira. M'moyo wamasiku ano, maso anu ndi omwe amayamba kukhudzidwa chifukwa chogwiritsa ntchito mafoni anzeru, ma laputopu ndi zina zambiri. Chifukwa chake, ndikofunikira kuti muphatikize chakudya chomwe chili ndi vitamini E wabwino, monga sipinachi yofiira.

17. Imalimbikitsa mizu ya tsitsi

Chimodzi mwamaubwino ena akumwa sipinachi yofiira nthawi zonse ndi tsitsi labwino. Sipinachi yofiira imatha kukuthandizani kuti muchotse ^[22] wa tsitsi kugwa. Imalimbitsa tsitsi lanu ndi mizu yake, kuwonekera kuti imachepetsa kugwa kwa tsitsi. Imwani madzi a sipinachi kapena idyani sipinachi yophika kuti mukhale ndi thanzi labwino.

18. Imasiya imvi zisanakwane

Kudya sipinachi yofiira akuti kumayimitsa imvi. Ma pigmentation mu sipinachi yofiira amathandiza kuchepetsa mitundu ya melanin ndikupewa kumera msanga.

19. Zimasintha khungu

Wolemera vitamini C, sipinachi yofiira imapanga collagen yomwe imatha kukhala ngati antioxidant. Sikuti masamba obiriwira amaphatikizapo zaumoyo wokha, komanso alinso kukongola kumapindulitsa . Mavitamini C okhala ndi sipinachi yofiira amathandizira kukonza khungu lanu pokonza maselo akhungu lakufa ndikupanga maselo atsopano. Gwero lalikulu la ^{[2. 3]} chitsulo mu sipinachi yofiira chimapindulitsanso khungu lanu, chomwe ndichofunikira kwambiri pa hemoglobin. Zimathandizira kuthamanga kwa magazi mthupi lanu, ndikupatsa khungu lanu khungu. Momwemonso, vitamini C ^[24] Zolemba zimathandizanso kupititsa patsogolo khungu lowala. Zomwe zili m'masamba zimathandizanso kuti khungu lanu lizisungunuka.

20. Amachotsa mabwalo amdima

Vitamini K wokhala ndi sipinachi yofiira amathandizira kuchotsa mdima polimbitsa makoma amitsempha yamagazi. Zimathandizanso pochepetsa kutupa kulikonse pakhungu ndi ^[25] kusintha magazi.

Sipinachi Yathanzi Maphikidwe

1. Sipinachi yotentha ndi radishes ofiira

Zosakaniza

• 2 pounds sipinachi yatsopano
• 6 ma ounces radishes ^[26]
• 1/4 chikho madzi
• Supuni 2 madzi a mandimu
• 1/4 supuni ya supuni mchere
• 1/8 supuni ya tiyi tsabola wakuda

Mayendedwe

• Muzimutsuka sipinachi pansi pa madzi ozizira ndikuuma.
• Ikani sipinachi, radish, ndi madzi pa chitofu.
• Phimbani ndi kuphika pa sing'anga kutentha mphindi 10.
• Sambani bwino ndikusamutsa chisakanizo cha sipinachi mu mbale yotumizira.
• Sakanizani madzi a mandimu, mchere, ndi tsabola.
• Thirani sipinachi, ndipo ponyani bwino!

2. Classic sipinachi saladi

Zosakaniza

• Masamba 10 atsopano sipinachi
• 1 chikho chinadulidwa bowa
• 1 phwetekere (sing'anga, kudula wedges)
• 1/3 chikho croutons (chokonzedwa)
• 1/4 kapu anyezi (odulidwa)

Mayendedwe

• Muzimutsuka sipinachi pansi pa madzi ozizira ndikuuma.
• Onjezani bowa, tomato, croutons ndi anyezi mu mbale.
• Onjezani masamba a sipinachi.
• Gwiritsani ntchito!

3. Sipinachi yosungunuka ndi tsabola wofiira wabelu

Zosakaniza

• 1 tsabola wofiira wobiriwira (sing'anga, wodulidwa bwino)
• 2 cloves adyo (finely akanadulidwa)
• Masentimita 10 masamba a sipinachi
• 2 tsp madzi a mandimu
• 1 tsp batala

Mayendedwe

• Sungunulani batala mu poto.
• Onjezerani tsabola wabuluu ndikupumira panja pakatenthedwe.
• Onjezerani masamba a sipinachi akhanda ndikuyambitsa kwa mphindi 4.
• Onjezani adyo ndikuphika masekondi 30.
• Kuphika, kuyambitsa pafupipafupi mpaka sipinachi itangotsala pang'ono kutha, pafupifupi mphindi ziwiri.
• Onjezerani mu mandimu ndikusangalala!

Zotsatira zoyipa za Sipinachi Yofiira

Pamodzi ndi kuchuluka kwa zabwino zomwe zimaperekedwa ndi chidwi cha masamba, pali zina zoyipa zokhudzana nazo.

1. Matenda a m'mimba

Zakudya zomwe zili ndi sipinachi yofiira, zikagwiritsidwa ntchito mopitilira muyeso, zimatha kuyambitsa mavuto am'mimba. Kudya sipinachi yofiira kwambiri kumatha kubweretsa kuphulika, kupanga gasi m'mimba, kukokana m'mimba ngakhale kudzimbidwa ngati kwadyedwa ^[27] mopitirira muyeso. Pogwiritsa ntchito sipinachi yofiira mu chakudya chanu cha tsiku ndi tsiku, onetsetsani kuti muchite pang'onopang'ono chifukwa kuwonjezera mwadzidzidzi kumatha kulepheretsa chimbudzi chanu. Zingayambitsenso kutsegula m'mimba nthawi zina.

2. Miyala ya impso

Kuchuluka kwa purines mu sipinachi yofiira kumatha kuvulaza thanzi lanu la impso. Makampani opangidwa ndi organic amasandulika ^[28] uric acid mukamamwa, komwe kumatha kukweza kashiamu wamvula mu impso zanu. Zotsatira zake, thupi lanu limapanga miyala ya impso yomwe imatha kukhala yovuta komanso yopweteka.

3. Gout

Mafuta a purine okwera sipinachi yofiira amatha kukulitsa kuchuluka kwa uric acid mthupi lanu, zomwe zimatha kuyambitsa kutupa, kutupa komanso kupweteka kwamagulu. Ngati mukudwala kale nyamakazi ya gout, ndikofunikira kuti musamamwe sipinachi yofiira.

4. Thupi lawo siligwirizana nalo

Zomwe zili mu histamine mu sipinachi yofiira zimatha kukhala ndi ziwengo zazing'ono. Ngakhale ndizosowa kwambiri, immunoglobulin E (IgE) -imayambitsa ziwengo ^[29] Sipinachi yofiira imawoneka nthawi zina.

5. Mano Wowuma

Kudya sipinachi wambiri kumatha kupangitsa kuti mano anu asayende bwino. The oxalic acid yomwe imapezeka m'masamba a sipinachi yofiira imapanga timibulu ting'onoting'ono tomwe timasungunuka m'madzi. Ndi timibulu izi zomwe zingapangitse mano anu kukhala owinduka kapena owuma. Kuwonongeka ^[30] Sichokhazikika ndipo chitha patatha maola ochepa kapena mutatsuka.

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