SIPINACHI: ZAKUDYA ZABWINO, UBWINO WATHANZI NDI CHINSINSI

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Sipinachi (Spinacia oleracea) imawerengedwa kuti ndi imodzi mwazinthu zopatsa thanzi kwambiri padziko lapansi chifukwa ili ndi matani a antioxidants ndi michere. Masamba obiriwira obiriwirawa adachokera ku Persia ndipo kenako adafalikira m'malo osiyanasiyana padziko lapansi ndikukhala masamba obiriwira odziwika omwe amadziwika kuti ali ndi thanzi labwino.

Sipinachi ndi ya banja la Amaranthaceae (amaranth) yomwe imaphatikizaponso quinoa, beets ndi Swiss chard. Pali mitundu itatu yayikulu ya sipinachi: sipinachi ya savoy, sipinachi ya semi-savoy ndi sipinachi yopanda masamba.

Sipinachi ndi gwero labwino kwambiri la mavitamini ndi michere komanso limakhala ndi mankhwala ofunikira monga lutein, zeaxanthin, quercetin, nitrate ndi kaempferol [1] .

Ubwino Wa Zakudya Za Sipinachi

100 g ya sipinachi ili ndi madzi 91.4 g, 23 kcal mphamvu ndipo mulinso:

2.86 g mapuloteni
0,39 g mafuta
3,63 g chakudya
2.2 g ulusi
0,42 g shuga
99 mg wa calcium
2.71 mg chitsulo
79 mg wa magnesium
49 mg wa phosphorous
558 mg wa potaziyamu
79 mg wa sodium
0,53 mg nthaka
0.13 mg mkuwa
0,897 mg wa manganese
1 µg selenium
28.1 mg vitamini C
0.078 mg thiamine
0.189 mg riboflavin
0.724 mg niacin
0,065 mg wa pantothenic acid
0.195 mg wa vitamini B6
Zolemba za 194 µg
19.3 mg choline
9377 IU vitamini A
2.03 mg vitamini E
482.9 2g vitamini K

Ubwino Wathanzi La Sipinachi

1. Zimasintha thanzi la mtima

Sipinachi imakhala ndi nitrate yambiri, yomwe imathandizira kuyenda kwa magazi, imachepetsa kuthamanga kwa magazi ndikuchepetsa chiopsezo cha matenda amtima [ziwiri] . Kafukufuku wa 2016 adawonetsa kuti kupezeka kwa mavitamini, michere, mankhwala amadzimadzi am'magulu amtundu wa bioactive kungathandize kukonza thanzi la mtima [3] .

2. Amakhala ndi maso athanzi

Sipinachi imadzaza ndi lutein ndi zeaxanthin, ma carotenoid awiri omwe amalumikizidwa ndi kukonza thanzi la maso. Ma carotenoid awiriwa amapezeka m'maso mwathu, omwe amateteza maso ku cheza choipa chochokera padzuwa [4] . Kuphatikiza apo, kuwonjezera kudya kwa lutein ndi zeaxanthin kwawonetsedwa kuti muchepetse chiopsezo cha kuchepa kwa khungu ndi khungu [5] .

3. Amateteza ku nkhawa ya okosijeni

Zowonjezera zaulere zimayambitsa kupsinjika kwa okosijeni mthupi lomwe limayang'anira maselo, mapuloteni ndi kuwonongeka kwa DNA komwe kumatha kukulitsa msanga komanso chiwopsezo cha matenda ashuga ndi khansa. Kafukufuku wasonyeza kuti sipinachi ili ndi antioxidants yomwe imakutetezani ku matenda polimbana ndi kupsinjika kwa oxidative [6] [7] .

4. Amachepetsa kuthamanga kwa magazi

Zakudya za nitrate zomwe zimapezeka sipinachi zimapindulitsa pamavuto anu am'magazi. Nitrate ndi vasodilator yomwe imathandizira kukulitsa mitsempha yamagazi ndikusintha magazi, motero kumachepetsa kuthamanga kwa magazi. Kuthamanga kwa magazi ndichowopsa chachikulu cha matenda amtima [8] [9] .

5. Kuteteza kuchepa kwa magazi m'thupi

Iron imafunika ndi thupi kupanga hemoglobin, mapuloteni omwe amapezeka m'maselo ofiira ofiira omwe amanyamula magazi olemera okosijeni m'mapapu ndi ziwalo zonse za thupi. Sipinachi ndi chitsulo chambiri ndipo kafukufuku wasonyeza kuti kugwiritsa ntchito chitsulo chokwanira kumatha kuteteza kuchepa kwa magazi m'thupi [10] .

6. Amayang'anira matenda ashuga

Sipinachi ili ndi ma antioxidants ambiri, omwe awonetsedwa kuti amachepetsa kuchuluka kwa shuga m'magazi, amachulukitsa chidwi cha insulin ndikupewa kusintha kwa kupsinjika kwa nkhawa komwe kumayambitsa matenda a shuga.

7. Amathandiza thanzi mafupa

Vitamini K ndi calcium ndizofunikira zomwe zimathandiza pakupanga mafupa, zimapangitsa kuti mafupa akhale athanzi komanso kupewa kufooka kwa mafupa ndi mafupa. Ndipo sipinachi imakhala ndi vitamini K wambiri komanso calcium ndipo kuyigwiritsa ntchito kumathandizira kuti mafupa anu akhale olimba komanso athanzi [khumi ndi chimodzi] .

8. Zimalimbikitsa dongosolo labwino logaya chakudya

Kukhalapo kwa michere yazakudya mu sipinachi kumathandizira kuti dongosolo la kugaya likhale lathanzi. CHIKWANGWANI chimalepheretsa kudzimbidwa powonjezerapo zochulukirapo kupondapo ndikuthandizira kukhalabe ndi matumbo oyenera [12] .

9.Amalimbitsa chitetezo chokwanira

Sipinachi ndi gwero labwino la vitamini C, antioxidant wosungunuka m'madzi womwe umathandiza kulimbitsa chitetezo cha mthupi komanso kuteteza ku majeremusi owopsa omwe amalimbana ndi chitetezo chamthupi [13] .

10. Atha kuthana ndi chiopsezo cha khansa

Ntchito yotsutsa-chotupa ya sipinachi yawonetsedwa kuti iyimitsa kukula kwa maselo a khansa. Kafukufuku wa 2007 adanenanso kuti kupezeka kwa zinthu zosiyanasiyana mu sipinachi kumatha kuteteza kukula kwa maselo amtundu wa chiberekero cha khansa ya m'mimba. [14] .

11. Kuchepetsa chiopsezo cha mphumu

Sipinachi ndi gwero labwino kwambiri la vitamini C ndi vitamini E. Zakudya zonse izi zimathandiza pakukweza mapapo ndikupewa zizindikiritso za mphumu [khumi ndi zisanu] .

12. Zothandizira poizoni

Phytonutrients ndi zinthu zachilengedwe zomwe zimapezeka mu sipinachi zomwe zingathandize kuwononga thupi pochotsa poizoni m'thupi. Izi zimachepetsa kutupa ndikuchepetsa matenda.

13. Zimalepheretsa kubereka

Sipinachi imakhala ndi vitamini B yemwe amathandiza kupanga DNA ndikupanga maselo ofiira. Kulephera kwa folate kumatha kubweretsa zovuta zathanzi, makamaka kwa amayi apakati. Tsamba limafunikira panthawi yapakati kuti tithandizire kupewa zovuta za kubadwa komanso kukula ndi kukula kwa thupi [16] .

14. Zimasintha thanzi laubongo

Ma michere ndi michere ya bioactive yomwe imapezeka kwambiri mu sipinachi imatha kuthandizira kukonza ubongo wanu. Kafukufuku wofalitsidwa munyuzipepala ya Neurology adapeza kuti kudya masamba amodzi obiriwira kuphatikiza sipinachi patsiku kungathandize kuchepetsa kuchepa kwazidziwitso zazaka. [17] .

15. Zimalimbikitsa thanzi ndi khungu

Kupezeka kwa vitamini A, vitamini C ndi vitamini E mu sipinachi kwawonetsedwa kuti tsitsi lanu ndi khungu lanu zikhale zathanzi. Vitamini A imakhala ndi zotsutsana ndi ukalamba imachedwetsa kuyambika kwa makwinya ndipo imathira khungu khungu, motero imasintha khungu. Vitamini uyu amathandizanso pakukula kwa tsitsi poyambitsa ma follicles atsitsi [18] .

Kumbali inayi, vitamini C imathandizira collagen kaphatikizidwe ndikuteteza khungu ku cheza choipa cha UV. Ndipo vitamini E imathandizira kudyetsa khungu lanu komanso kuteteza khungu lanu kuti lisawonongeke kwambiri [19] .

Zotsatira zoyipa za Sipinachi

Ngakhale sipinachi imakhala ndi mavitamini, michere komanso mankhwala azomera, zimatha kuyambitsa mavuto kwa anthu ena.

Anthu omwe akumwa mankhwala ochepetsa magazi ayenera kupewa kudya sipinachi chifukwa cha vitamini K momwemo. Vitamini K imathandizira kutseka magazi ndipo imatha kulumikizana ndi mankhwala ochepetsa magazi [makumi awiri] .

Sipinachi imakhala ndi calcium ndi oxalates. Kuchulukitsa kumwa sipinachi kumatha kuonjezera chiopsezo chokhala ndi miyala ya impso [makumi awiri ndi mphambu imodzi] . Komabe, sipinachi yophika imatha kuchepetsa kuchuluka kwa oxalate.

Njira Zophatikizira Sipinachi Pazakudya Zanu

Onjezani sipinachi ku pasitala, saladi, msuzi ndi casseroles.
Onjezerani sipinachi pang'ono mu smoothies yanu.
Sakani sipinachi ndikuwonjezera mafuta owonjezera a maolivi, mchere ndi tsabola ndikukhala nawo.
Onjezani sipinachi mu sangweji yanu ndi zokutira.
Onjezani sipinachi pang'ono mu omelette yanu.