Wi ɔl no se spinach na sɔntin we kin de na wi tebul ɔltɛm. Wi kin it am lɛk salad, ɔ kuk am wit milk, ɔ ad am to lentil sup. Bɔt yu no ɔmɔs valyu tin dɛn de ayd insay dis kɔmɔn vɛjitebul fɔ wi bɔdi? Tide, lɛ wi tɔk bɔt dis grɔn majik, dat na, spinach.
Wetin dɛn kɔl dis spinach?
Fɔ tɔk am simpul wan, spinach na wan kayn grɛn we gɛt lif we dɛn kin plant ɔlsay na di ia. Difrɛn kayn spinach dɛn de we gɛt lif dɛn we smɔl, ɛn di spinach we kɔl, dak grin we wi kin si na di stoa.
Yu go dɔn yɛri bɔt "Baby Spinach." I nɔto difrɛn kayn we. Na di nem we dɛn kin gi di smɔl smɔl lif dɛn we dɛn kin avɛst we di spinach plant yɔŋ, bitwin 15-35 dez. Dɛn kin rili tan ɛn dɛn kin swit smɔl. So dem gud fo tins lek salad. Bɔt mɛmba se, bebi spinach ɛn bebi spinach ɔl tu gɛt lɛk di sem tin fɔ it.
Di sɔprayz bɛnifit dɛn we spinach gɛt fɔ wi bɔdi
Spinach na supamakit we pak wit vaytamɛn ɛn minral. Lɛ wi tek tɛm luk di men bɛnifit dɛn we i kin gɛt.
I de ɛp fɔ kɔntrol blɔd prɛshɔn
Spinach gɛt bɔku potashɔm, we wi bɔdi nid bɔku. If yu it tin dɛn we gɛt bɔku potashɔm, dat kin ɛp fɔ kɔntrol yu blɔd prɛshɔn .
Fɔ tu yay dɛn we gɛt wɛlbɔdi
Spinach na big tin we de mek yu gɛt di antiɔksidant lutein. dis lutein de εp fכ protεkt di yay frכm di ay sik dεm we de kam wit di ej, lεk katarakt εn makyula dεjεnεreshכn. Tink bɔt am lɛk shild we de protɛkt di yay frɔm di rayt we de ambɔg di yay.
Di wok we di bren de du ɛn fɔ mɛmba tin dɛn
Risach dɔn sho se dis nyutriɛnt we dɛn kɔl lutein nɔ jɔs de ɛp fɔ mek di yay gɛt wɛlbɔdi, bɔt i de ɛp bak fɔ mek di bren wok ɛn mɛmba .
Wan strɔng skel sistɛm
Vitamin K impɔtant fɔ mek wi bon dɛn strɔng. If yu it wan kɔp spinach, i izi fɔ gɛt di vaytamɛn K we yu kin se ɛvride.
Brayt, wɛlbɔdi skin
Vitamin A rili impɔtant fɔ mek yu skin gɛt wɛlbɔdi ɛn fɔ mek i shayn. Spinach gɛt bɔku dis vaytamɛn. I nɔ jɔs de mek di skin wet, bɔt i de ɛp bak fɔ protɛkt am frɔm sik dɛn we de na di skin.
Ridyus blɔd we de lɔs (anemia) .
Wan prɔblɛm we bɔku pipul dɛn gɛt na fɔ fil taya ɛn taya. Wan rizin fɔ dis kin bi we pɔsin nɔ gɛt ayɛn. Spinach na it we gɛt bɔku ayɛn. Ayɔn de ɛp fɔ mek ɛmoglobin na wi bɔdi. Dis ɛmoglobin na in de kɛr ɔksijɛn kɔmɔt na di lɔng dɛn to di wan ol bɔdi. So, if yu it spinach, dat kin mek yu nɔ taya bikɔs yu nɔ gɛt ayɔn .
| Infɔmeshɔn bɔt it | Amount we de insay 1 kɔp spinach we dɛn dɔn kuk |
|---|---|
| Kalori dɛn we yu kin gɛt | Na lɛk 7 |
| Kabohaydrɛt (Kab) . | 1 gram |
| Bɔmp | 0 gram dɛn |
| Protɛin we de mek pɔsin gɛt | 2.9 gram (fɔ ɛni 100 gram spinach) . |
Tek tɛm wit dɛn tin ya we yu de it spinach.
I nɔ mata aw spinach de bɛnifit wi, sɔm tin dɛn de we wi nid fɔ tek tɛm wit.
Impɔtant: Spinach gɛt wan natura kemikal we dɛn kɔl ɔksalat. Dis nɔr fayn fɔ pipul dɛm wae de pan de risk fɔ gɛt kalsiɔm ɔksalɛt kidni ston. If yu de pan denja, yu fɔ rili tɔk to yu dɔktɔ bifo yu it spinach.
Spinach gɛt bɔku fayv bak. If yu it tumɔs wan tɛm, i kin mek sɔm pipul dɛn nɔ fil fayn lɛk fɔ blo ɛn bɛlɛ pen.
Di denja dɛm fɔ spinach ɛn aw fɔ protɛkt yusɛf
Lɛk ɔda grɛn we gɛt lif, sɔntɛnde spinach kin gɛt baktri lɛk E. coli, we kin mek yu gɛt sayn dɛn lɛk dayarɛa, vɔmit, ɛn bɛlɛ kramp.
Di bɛst we fɔ protɛkt yusɛf frɔm dis na fɔ kuk di spinach fayn fayn wan. Di ɔt kin kil di jem dɛn. If yu de yuz di spinach raw, lɛk insay salad, nɔ fɔgɛt fɔ was am fayn fayn wan ɔnda wata we de rɔn ɛn pat am dray bifo yu it .
Aw fɔ ad spinach to it fɔ mek i te?
Bɔku we dɛn de fɔ it spinach. Na sɔm aidia dɛn ya:
- Wi we: Mek wan fayn fayn spinach salad. Ɔ kuk am lɛk milk brot. Yu kin ad sɔm spinach bak na di ɛnd we yu de mek lentil ɔ potato broth.
- Fɔ pikin dɛn: Maykrowev sɔm spinach we dɛn kɔt fayn fayn wan, smɔl ɔliv ɔyl, ɛn chiz. Pikin dɛn lɛk am.
- Smoothie: Mek wan fayn smoothie bay we yu miks sɔm fresh spinach lif dɛn wit frut lɛk painiapul, banana, ɔ strawberry. Pan ɔl we di kɔlɔ gɛt grɔn, di teys kin wɔndaful.
- Salad: Mek wan fayn salad bay we yu ad bebi spinach lif, tomato, anɔynt, ɛn feta chiz.
| Kɔmpia | We dɛn it am raw | We dɛn kuk am (Kuk) . |
|---|---|---|
| Lutein we dɛn kɔl | Di bɔdi kin absɔb am fayn fayn wan. I fayn fɔ mek yu yay gɛt wɛlbɔdi. | Ɔt kin ridyus di lutein smɔl. |
| Ayɔn ɛn kalsiɔm | Oxalates kin mek i rili at fɔ di bɔdi fɔ absɔb. | di bכdi kin tek ayron εn kalsiכm bεtεh bikɔs di ɔksalat kin brok we i de kuk. |
Fresh ɔ frɔz? (Fresh vs Frɔzɛn)
Bɔku pipul dɛn tink se fresh na di bɛst tin. Bɔt we i kam pan spinach, frɔzɛn ɔ tin spinach gɛt ɔlmost di sem nyutrishɔn valyu lɛk fresh spinach. Sɔntɛnde, i kin shɔt pas am. Ɛn i izi fɔ kip am fɔ lɔng tɛm.
Aw fɔ kip spinach fayn fayn wan?
We yu de bay fresh spinach, pik di wan dɛn we gɛt brayt grin ɛn we nɔ gɛt yɔlɔ ɔ lif we dɔn wilt.
We yu dɔn rich na os, pul di spinach lif dɛn na di plastic bag, put dɛn insay kɔntena we nɔ gɛt briz ɛn we dɛn layn wit pepa tawɛl, ɛn kip dɛn na di krisp drɔwa na yu frij. Di pepa tawɛl dɛn go tek ɛni mɔstɔ we pasmak, ɛn ɛp fɔ mek di spinach fresh fɔ sɔm dez.
Di tin we impɔtant pas ɔl: We yu de kip am na frij, kip am apat frɔm tin dɛn lɛk raw mit, fish, ɛn bɔd.
Mɛsej we dɛn kin kɛr go na os
- Spinach na it we gɛt fayn fayn tin dɛn fɔ it we fayn fɔ bɔku tin, lɛk yay, bon, skin, ɛn blɔd prɛshɔn.
- If yu de pan denja fɔ gɛt ston na yu kidni, go to yu dɔktɔ bifo yu it spinach.
- I bɛtɛ fɔ was ɛn kuk spinach fayn fayn wan ɔltɛm fɔ mek yu nɔ gɛt pɔyzin wit it.
- We yu it am raw, i de gi mɔ lutein, we fayn fɔ di yay, ɛn we yu kuk am, di bɔdi de tek mɔ ayɔn ɛn kalsiɔm.
- Fresh ɛn frɔzɛn spinach ɔl tu gɛt bɔku tin fɔ it.
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