ʻO Spinach: He mea kilokilo e hāʻawi ana i nā pono kupaianaha i kou olakino! (Nā Pōmaikaʻi Ola o Spinach)

Ua ʻike mākou a pau he mea mau ka spinach ma kā mākou papaʻaina. ʻAi mākou ia mea ma ke ʻano he salakeke, a i ʻole i kuke ʻia i ka waiū, a i ʻole i hoʻohui ʻia i ka sopa lentil. Akā, ʻike anei ʻoe i ka nui o nā waiwai waiwai i hūnā ʻia i loko o kēia mea kanu maʻamau no ko mākou kino? I kēia lā, e kamaʻilio kākou e pili ana i kēia kilokilo ʻōmaʻomaʻo, ʻo ia hoʻi, ka spinach.

He aha ka inoa o kēia sipinaki?

I ka ʻōlelo maʻalahi, he ʻano lau ʻōmaʻomaʻo ka spinach i hiki ke ulu i ka makahiki holoʻokoʻa. Aia nā ʻano spinach me nā lau laumania, a me ka spinach ʻōmaʻomaʻo ʻōniʻoniʻo a ʻeleʻele a mākou e ʻike ai ma ka hale kūʻai.

Ua lohe paha ʻoe i ka "Baby Spinach." ʻAʻole ia he ʻano ʻokoʻa. ʻO ia ka inoa i hāʻawi ʻia i nā lau liʻiliʻi a palupalu i ʻohi ʻia i ka wā ʻōpiopio o ka mea kanu spinach, ma waena o 15-35 mau lā. He palupalu loa lākou a he ʻono iki ko lākou. No laila, maikaʻi lākou no nā mea e like me nā salakeke. Akā e hoʻomanaʻo, ua like like nā meaʻai o ka spinach pēpē a me ka spinach pēpē.

Nā pōmaikaʻi kupaianaha o ka spinach no ko mākou kino

He meaʻai nui ka Spinach i piha i nā huaora a me nā minelala. E nānā kākou i kona mau pono nui.

Kōkua i ke kāohi ʻana i ke koko

Waiwai ka sipinaha i ka potassium, ka mea e pono ai ko kākou kino. ʻO ka ʻai ʻana i nā meaʻai waiwai i ka potassium hiki ke kōkua i ka kaohi ʻana i kou koko .

No nā maka olakino ʻelua

He kumu maikaʻi loa ka spinach no ka lutein antioxidant. Kōkua kēia lutein i ka pale ʻana i nā maka mai nā maʻi maka e pili ana i ka ʻelemakule, e like me ka cataracts a me ka macular degeneration. E noʻonoʻo iā ia e like me kahi pale pale e pale ai i nā maka mai nā kukuna ʻino.

Ka hana a me ka hoʻomanaʻo o ka lolo

Ua ʻike ʻia e ka noiʻi ʻana ʻaʻole kōkua wale kēia meaʻai i kapa ʻia ʻo lutein i ke olakino o ka maka, akā kōkua pū kekahi i ka hana o ka lolo a me ka hoʻomanaʻo .

He ʻōnaehana iwi ikaika

He mea nui ka wikamina K no ka mālama ʻana i ko kākou mau iwi i ikaika. Inā ʻoe e ʻai i hoʻokahi kīʻaha o ka sipinasi, hiki iā ʻoe ke loaʻa maʻalahi ka nui o ka wikamina K i ʻōlelo ʻia i kēlā me kēia lā.

ʻIli ʻālohilohi a olakino

He mea nui loa ka Wikamina A no ka mālama ʻana i kou ʻili i ke olakino a me ka ʻālohilohi. Nui kēia wikamina i ka sipinasi. ʻAʻole ia e mālama wale i ka ʻili i ka maʻū, akā kōkua pū kekahi i ka pale ʻana mai nā maʻi ʻili.

Hoʻēmi i ke kahe koko (anemia)

ʻO kahi pilikia i loaʻa i nā kānaka he nui, ʻo ia ka luhi a me ka palaualelo. ʻO kekahi kumu o kēia, ʻo ia ka nele i ka hao. He meaʻai waiwai ka spinach i ka hao. Kōkua ka hao i ka hana ʻana i ka hemoglobin i loko o ko mākou kino. ʻO kēia hemoglobin ka mea e lawe ai i ka oxygen mai nā māmā a i ke kino holoʻokoʻa. No laila, hiki i ka ʻai ʻana i ka spinach ke hōʻemi i ka luhi i hoʻokumu ʻia e ka nele i ka hao .

E makaʻala i kēia mau mea i ka wā e ʻai ana i ka spinach.

ʻOiai ke ʻano o ka pono o ka sipinasi, aia kekahi mau mea e pono ai mākou e makaʻala.

Waiwai nō hoʻi ka sipinaha i ka fiber. ʻO ka ʻai nui ʻana i ka manawa hoʻokahi hiki ke hoʻoulu i ka ʻoluʻolu ʻole e like me ka pehu a me ka ʻeha o ka ʻōpū no kekahi poʻe.

ʻO nā pōʻino o ka spinach a pehea e pale ai iā ʻoe iho

E like me nā lau ʻōmaʻomaʻo ʻē aʻe, hiki i ka spinach ke loaʻa i nā bacteria e like me E. coli, hiki ke hana i nā hōʻailona e like me ka maʻi diarrhea, ka luaʻi, a me ka ʻōpū ʻeha.

ʻO ke ala maikaʻi loa e pale aku ai iā ʻoe iho mai kēia, ʻo ia ke kuke pono i ka spinach. Hoʻopau ka wela i nā germs. Inā ʻoe e hoʻohana maka ana i ka spinach, e like me ka salakeke, mai poina e holoi maikaʻi iā ia ma lalo o ka wai e kahe ana a pā maloʻo ma mua o ka ʻai ʻana .

Pehea e hoʻohui ai i ka spinach i ka meaʻai e ʻono ai?

Nui nā ʻano e ʻai ai i ka spinach. Eia kekahi mau manaʻo:

• ʻO kā mākou ala: E hana i kahi salakeke sipinaha ʻono. A i ʻole e kuke iā ia me he wai waiū lā. Hiki iā ʻoe ke hoʻohui i kahi sipinaha i ka hopena i ka wā e hana ai i ka wai lentil a i ʻole ka wai ʻuala.
• No nā keiki: E hoʻomoʻa i ka microwave i kekahi sipinaha i ʻokiʻoki maikaʻi ʻia, kahi ʻaila ʻoliva liʻiliʻi, a me ka tīhi. Makemake nā keiki iā ia.
• Smoothie: E hana i kahi smoothie ʻono ma ka hoʻohui ʻana i kekahi mau lau spinach hou me kahi hua e like me ka paina, maiʻa, a i ʻole ka strawberry. ʻOiai ke kala ʻōmaʻomaʻo, he mea kupaianaha ka ʻono.
• Salakeke: E hana i kahi salakeke ʻono ma ka hoʻohui ʻana i nā lau sipinaha pēpē, nā tōmato, nā ʻakaʻakai, a me ka tīhi feta.

Hou a hauʻoli paha? (Hou vs Hauʻoli)

Manaʻo ka poʻe he nui ʻoi aku ka maikaʻi o ka hou. Akā i ka wā e pili ana i ka spinach, ʻo ka spinach i hoʻopaʻa ʻia a i ʻole i loko o ka pahu i loaʻa ka waiwai like me ka spinach hou. I kekahi manawa ʻoi aku ka makepono. A ʻoi aku ka maʻalahi o ka mālama ʻana no ka manawa lōʻihi.

Pehea e mālama pono ai i ka spinach?

I ke kūʻai ʻana i ka sipinaki hou, koho i nā mea ʻōmaʻomaʻo ʻōlinolino a ʻaʻohe lau melemele a mae paha.

Ke hoʻihoʻi ʻoe iā lākou i ka home, e wehe i nā lau spinach mai ka ʻeke plastik, e waiho iā lākou i loko o kahi pahu ea i uhi ʻia me nā kāwele pepa, a mālama iā lākou i loko o ka drawer crisper o kāu friji. E omo nā kāwele pepa i kekahi makū keu, e kōkua ana i ka mālama ʻana i ka spinach i hou no kekahi mau lā.

ʻO ka mea nui loa: I ka mālama ʻana i loko o ka pahu hau, e hoʻokaʻawale iā ia mai nā mea e like me ka ʻiʻo maka, ka iʻa, a me ka moa.