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Masamba obiriwira amakhala abwino pa thanzi lanu lonse amakhala ndi mavitamini, michere ndi michere yofunikira, yomwe imathandizira pazabwino zambiri zamasamba obiriwira. Lero, m'nkhaniyi tikambirana za masamba obiriwira makamaka omwe amapatsidwa thanzi labwino. Inde, tikukamba za sipinachi, masamba obiriwira odziwika bwino omwe anthu ambiri amakhala ndi ubale wachikondi.
Sipinachi ndi gwero labwino kwambiri la vitamini A, vitamini C, vitamini K, calcium K, calcium, iron, folic acid, potaziyamu ndi magnesium, zomwe zimapangitsa mtundu wobiriwirawu kukhala chakudya chapamwamba kwambiri. Ngakhale zakudya zamtengo wapatali izi, kumwa sipinachi ndikotsika poyerekeza ndi masamba ena obiriwira obiriwira [1] .
Sipinachi ndi masamba obiriwira omwe amatha kuphatikizidwa mosavuta pazakudya zanu m'njira zosiyanasiyana.
1. Masaladi
Sipinachi imatha kuwonjezera pamasaladi anu a tsiku ndi tsiku, kaya ndi masaladi osadya nyama kapena osadya nyama, masamba obiriwirawa amapita ndi chilichonse. Mutha kusankha sipinachi ya mwana mukamakonza masaladi popeza ali ndi ma flavonoid ambiri [ziwiri] . Kuwonjezera masamba atsopano, mtedza ndi zipatso mu saladi wanu kumapangitsa kuti akhale wathanzi komanso wokoma.
Momwe mungapangire: Mu mbale, onjezerani pang'ono sipinachi ya ana ndi masamba ochepa omwe mwasankha ndi mtedza ndi zipatso. Monga kuvala saladi, mutha kugwiritsa ntchito mafuta azitona osapezekanso chifukwa ndi athanzi [3] .
Ubwino 10 Wodya Chipinachi Tsiku Lililonse
2. Msuzi
Sipinachi ndi yabwino pamasamba anu otenthetsa mtima. Zimaphatikizana bwino ndi zosakaniza zina komanso zimawonjezera msuzi wanu. Ana omwe sakonda kudya sipinachi amatha kukhala ndi masamba obiriwirawa limodzi ndi ma veggies ena [4] .
Momwe mungapangire: Mu poto, onjezerani mafuta ndi anyezi odulidwa ndi adyo. Sungani ndi kuwonjezera sipinachi yodulidwa, yambani bwino. Onjezani tsabola ndi mchere wokometsera kenako onjezerani gramu kapena ufa wa besan, zonunkhira ndi madzi, sakanizani bwino. Lolani kuti liziziziritsa kwa mphindi zochepa ndikutsanulira osakaniza mu blender ndikusakanikirana. Tumizani ku poto, kuyambitsa ndikuyimira kwa mphindi zochepa.
3. Wokazinga-wokazinga
Kulimbikitsa ndi njira ina yodyera sipinachi. Mutha kuwonjezera masamba ena atsopano (ngati mukufuna) komanso kuti mukhale athanzi. Komabe, onetsetsani kuti simukazinga sipinachi mopitirira muyeso chifukwa zimabweretsa kutayika kwa michere [5] .
Momwe mungapangire: Mu poto, mafuta otentha ndi adyo wosweka. Onjezerani sipinachi ndikuyambitsa-mwachangu, khalani ndi uzitsine mchere, tsabola ndi zitsamba.
4. Msuzi
Msuzi wa sipinachi ndi njira yosangalatsa komanso yosavuta yowonjezera sipinachi mu zakudya zanu. Sipinachi msuzi ndizokwanira bwino ndi mbale za pasitala ndipo amathanso kugwiritsidwa ntchito ngati msuzi wothira.
Momwe mungapangire: Mu mphika wamadzi otentha, onjezerani sipinachi ndikuphika kwa mphindi. Sambani madzi ndikuwonjezera sipinachi mu blender ndikuyeretsa. Mu poto, onjezerani sipinachi yoyera, batala, mchere ndi tsabola ndipo musunthireko pang'ono pang'ono mpaka itakhuthala. Sinthani zokometsera ndikutentha.
Img Ref: realfood.tesco.com
5. Smoothie
Smoothie ndi njira ina yathanzi yowonjezera sipinachi mu zakudya zanu. Ndi yathanzi ndipo ili ndi ubwino wazakudya zonse chifukwa chophatikiza zipatso ndi sipinachi.
Momwe mungapangire: Phatikizani sipinachi ndi zipatso monga kiwi, peyala, zipatso, maula, mango, lalanje kapena chinanazi ndipo muphatikize mu blender. Muthanso kuwonjezera mtedza ndi mbewu kuti zikhale zokoma kwambiri.
6. Curry
Sipinachi curry (palak curry) ndi njira yosavuta, yathanzi komanso yokometsera yopezera masamba amadyera. Kawirikawiri amapangidwa m'mabanja achi India, sipinachi curry ndi chakudya chabwino ndipo imapatsa odyetsa njira yatsopano yoyesera masamba obiriwirawa.
Momwe mungapangire: Mu poto, onjezerani mafuta, anyezi odulidwa, ginger, adyo ndi zina zonunkhira. Sungani kwa mphindi zochepa ndikuwonjezera sipinachi yodulidwa mpaka masamba afunire kwathunthu. Ndiye kuthira osakaniza mu blender ndi madzi ndi mchere. Sakanizani mosasinthasintha ndikusunthira poto. Bweretsani kwa chithupsa ndikuphika kwa mphindi 3-4. Kutumikira ndi mpunga kapena chapati.
Chithunzi ref: South Indian veg maphikidwe
Ma FAQ Omwe Amakonda
Q. Kodi sipinachi imakhala yathanzi kapena yophika?
KU. Sipinachi ikaphikidwa imapangitsa kukhala wathanzi.
Q. Kodi chimachitika ndi chiyani mukamadya sipinachi tsiku lililonse?
KU. Kudya sipinachi tsiku lililonse kumatha kuthandizira kukhala ndi thanzi lamaso, kutsika kwa magazi komanso kupewa ngozi ya khansa.
Q. Kodi kukazinga sipinachi kumachotsa michere?
KU. Inde, kukazinga sipinachi kutentha kwambiri kumabweretsa kuchepa kwa michere.
