Tose tinoziva kuti sipinachi chinhu chinogara chiri patafura yedu. Tinochidya sesaladhi, kana kubikwa mumukaka, kana kuwedzerwa kumuto wenyemba. Asi unoziva here kuti zvinhu zvingani zvinokosha zvakavanzwa mukati memuriwo uyu wakajairika wemuviri wedu? Nhasi, ngatitaurei nezvemashiripiti aya egirini, kureva sipinachi.
Sipinachi iyi inonzi chii?
Zvichitaurwa zviri nyore, sipinachi imhando yemashizha egirini anogona kurimwa gore rese. Kune mhando dzesipinachi dzine mashizha akatsetseka, pamwe nesipinachi yakamonana, yegirini yakasviba yatinoona muchitoro.
Ungave wakambonzwa nezve "Baby Spinach." Haisi mhando yakasiyana. Idzi ndidzo zita rinopiwa mashizha madiki, akapfava anokohwewa kana chirimwa chespinach chichiri chidiki, chine mazuva ari pakati pe15-35 ekuberekwa. Ane hunyoro hwakanyanya uye ane kuravira kunotapira zvishoma. Saka akanakira zvinhu zvakaita semasaladhi. Asi yeuka, zvese sipinachi diki nespinachi diki zvakafanana pakudya.
Mabhenefiti anoshamisa espinachi kumuviri wedu
Sipinachi chikafu chinotapira chine mavhitamini nemaminerari. Ngatitarisei mabhenefiti ayo makuru.
Inobatsira kudzora BP
Sipinachi yakapfuma mu potassium, iyo muviri wedu unoda zvakanyanya. Kudya chikafu chakapfuma mu potassium kunogona kubatsira kudzora BP yako .
Kune maziso maviri ane hutano
Sipinachi inzvimbo yakanaka ye lutein ine antioxidant. Lutein iyi inobatsira kudzivirira maziso kubva kuzvirwere zvemaziso zvine chekuita nekukwegura, zvakaita se cataract uye macular degeneration. Funga nezvayo sechidziviriro chinodzivirira maziso kubva kumwaranzi inokuvadza.
Basa rehuropi nekurangarira
Ongororo yakawana kuti chinhu ichi chinonzi lutein hachingobatsiri chete pahutano hwemaziso, asiwo chinobatsira pakushanda kwehuropi nekurangarira .
Sisitimu yakasimba yemapfupa
Vhitamini K inokosha pakuchengetedza mapfupa edu akasimba. Kana ukadya kapu imwe chete yespinachi, unogona kuwana nyore nyore huwandu hwevhitamini K hwaunokurudzirwa zuva nezuva.
Ganda rakajeka, rine hutano
Vhitamini A inokosha zvikuru pakuchengetedza ganda rako rine hutano uye richipenya. Sipinachi ine vhitamini iyi yakawanda. Haingoiti kuti ganda rive rakanyorova chete, asiwo inobatsira kuridzivirira kubva kuzvirwere zveganda.
Kuderedza kurasikirwa neropa (anemia)
Dambudziko rinosangana nevanhu vazhinji nderekunzwa kuneta uye kuneta. Chimwe chikonzero cheizvi chingave kushomeka kwesimbi. Sipinachi chikafu chakapfuma musimbi. Iron inobatsira mukugadzira hemoglobin mumuviri wedu. Iyi hemoglobin ndiyo inotakura okisijeni kubva kumapapu kuenda kumuviri wese. Saka, kudya sipinachi kunogona kuderedza kuneta kunokonzerwa nekushomeka kwesimbi .
| Ruzivo rwezvekudya | Huwandu huri mukapu imwe chete yespinachi yakabikwa |
|---|---|
| Macalorie | Anenge 7 |
| Makabhohaidhiretsi (Makabhohaidhiretsi) | 1 gramu |
| Mafuta | magiramu 0 |
| Mapuroteni | 2.9 gramu (pa 100 gramu yespinachi) |
Chenjerera zvinhu izvi paunenge uchidya sipinachi.
Kunyangwe sipinachi ichibatsira zvakadii, pane zvimwe zvinhu zvatinofanira kungwarira.
Zvakakosha: Sipinachi ine kemikari yechisikigo inonzi oxalate. Izvi hazvina kunaka kuvanhu vari panjodzi yekubatwa nematombo eitsvo ecalcium oxalate. Kana uri panjodzi, unofanira kutaura nachiremba wako usati wadya sipinachi.
Sipinachi yakapfumawo mufaibha. Kudya zvakanyanya panguva imwe chete kunogona kukonzera kusagadzikana kwakadai sekuzvimba uye kurwadziwa mudumbu kune vamwe vanhu.
Njodzi dzespinachi uye maitiro ekuzvidzivirira
Kufanana nedzimwe miriwo yemashizha, sipinachi dzimwe nguva inogona kunge iine mabhakitiriya akaita seE. coli, ayo anogona kukonzera zviratidzo zvakaita semanyoka, kurutsa, uye kurwadziwa mudumbu.
Nzira yakanakisisa yekuzvidzivirira kubva pane izvi ndeyekubika sipinachi zvakanaka. Kupisa kunouraya utachiona. Kana uchishandisa sipinachi isina kubikwa, semusaradhi, usakanganwa kuisuka zvakanaka pasi pemvura inoyerera woipukuta usati wadya .
Ungawedzera sei sipinachi muchikafu kuti chinakidze?
Kune nzira dzakawanda dzekudya sipinachi. Heano mamwe mazano:
- Maitiro edu: Bika saradhi yespinachi inonaka. Kana kuibika semuto wemukaka. Unogonawo kuwedzera sipinachi pakupera kwayo paunenge uchigadzira muto wenyemba kana mbatatisi.
- Zvevana: Isa sipinachi yakachekwa zvakanaka mu microwave, mafuta emuorivhi mashoma, nechizi. Vana vanozvifarira.
- Smoothie: Gadzira smoothie inonaka nekusanganisa mashizha matsva emupinachi nemuchero wakaita sepainapu, bhanana, kana sitirobheri. Pasinei neruvara rwegirini, kuravira kwayo kunoshamisa.
- Saradhi: Gadzira saradhi inonaka nekuwedzera mashizha madiki emupinachi, madomasi, hanyanisi, uye feta cheese.
| Kuenzanisa | Kana yadyiwa isina kubikwa | Kana yabikwa (Yakabikwa) |
|---|---|---|
| Lutein | Inonyoroveswa zvakanaka nemuviri. Yakanakira hutano hwemaziso. | Kupisa kunogona kuderedza zvishoma huwandu hwe lutein. |
| Simbi necalcium | Maoxalates anoita kuti zvive zvakaoma kuti muviri unyeve. | Iron necalcium zvinonyudzwa zviri nani nemuviri nekuti maoxalates anopwanyika panguva yekubika. |
Itsva here kana kuti yakaomeswa nechando? (Itsva vs yakaomeswa nechando)
Vanhu vazhinji vanofunga kuti itsva ndiyo yakanakisisa. Asi kana zvasvika kune sipinachi, sipinachi yakachengetwa mufiriji kana kuti yakachengetwa mugaba ine hutano hwakafanana nespinachi itsva. Dzimwe nguva inodhura zvishoma. Uye zviri nyore kuchengeta kwenguva yakareba.
Nzira yekuchengetedza sipinachi zvakanaka sei?
Kana uchitenga sipinachi itsva, sarudza dzine ruvara rwegirini rwakajeka uye dzisina mashizha eyero kana akasvava.
Kana wangosvika kumba, bvisa mashizha espinachi mubhegi repurasitiki, uaise mumudziyo usingapindi mhepo wakafukidzwa nematauro epepa, woachengeta mudhirowa refiriji yako. Matauro epepa achatora hunyoro hwakawandisa, zvichibatsira kuchengetedza sipinachi yakachena kwemazuva mashoma.
Chinonyanya kukosha: Paunenge uchichengeta mufiriji, chengeta chakasiyana nezvinhu zvakaita senyama mbishi, hove, nehuku.
Mharidzo Yekuenda Nayo Kumba
- Sipinachi chikafu chine hutano chinobatsira pazvinhu zvakawanda, zvinosanganisira maziso, mapfupa, ganda, uye BP.
- Kana uri panjodzi yekuva nematombo muitsvo, bvunza chiremba wako usati wadya sipinachi.
- Zvakachengeteka kugara uchigeza uye uchibika sipinachi zvakanaka kuti usapindwe nechirwere chepfu.
- Kana ikadyiwa isina kubikwa, inopa lutein yakawanda, iyo inobatsira maziso, uye kana yakabikwa, muviri unotora iron yakawanda necalcium.
- Sipinachi itsva neyakachengetwa muchando zvine hutano hwakawanda.
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