Sonke siyazi ukuba ispinatshi yinto ehlala ihleli etafileni yethu. Siyitya njengesaladi, okanye iphekwe ngobisi, okanye yongezwe kwisuphu yelentile. Kodwa uyazi ukuba zingaphi iimpawu ezixabisekileyo ezifihliweyo ngaphakathi kwesi sityalo siqhelekileyo emizimbeni yethu? Namhlanje, masithethe ngalo mlingo uluhlaza, oko kukuthi, ispinatshi.
Ibizwa ngokuba yintoni le spinach?
Ngamafutshane, ispinatshi luhlobo lohlaza olunamagqabi olunokukhuliswa unyaka wonke. Kukho iintlobo ngeentlobo zespinatshi ezinamagqabi agudileyo, kunye nespinatshi esiluhlaza okotshani esisibona evenkileni.
Usenokuba ukhe weva nge "Baby Spinach." Ayilohlobo olwahlukileyo. Ligama elinikwa amagqabi amancinci, athambileyo avunwa xa isityalo sespinach siselula, phakathi kweentsuku ezili-15-35 ubudala. Athambile kakhulu kwaye anencasa emnandi kancinci. Ngoko ke alungile kwizinto ezifana neesaladi. Kodwa khumbula, zombini ispinach encinci kunye nespinach encinci ziyafana ngokwesondlo.
Iingenelo ezimangalisayo zesipinatshi emzimbeni wethu
Ispinatshi sisidlo esimnandi esizele ziivithamini kunye neeminerali. Makhe sijonge ezona zibonelelo zaso ziphambili.
Inceda ekulawuleni uxinzelelo lwegazi
Ispinatshi ityebile kwi-potassium, nto leyo ifunwa kakhulu yimizimba yethu. Ukutya ukutya okutyebileyo kwi-potassium kunokunceda ukulawula uxinzelelo lwegazi lwakho .
Kwamehlo amabini aphilileyo
Ispinatshi ngumthombo omkhulu we-antioxidant lutein. Le lutein inceda ekukhuseleni amehlo kwizifo zamehlo ezinxulumene nokuguga, ezifana ne-cataracts kunye ne-macular degeneration. Cinga ngayo njengesikhuselo esikhusela amehlo kwimitha eyingozi.
Umsebenzi wobuchopho kunye nenkumbulo
Uphando lufumanise ukuba esi sondlo esibizwa ngokuba yi-lutein asincedi nje kuphela kwimpilo yamehlo, kodwa sikwanceda nokusebenza kwengqondo kunye nenkumbulo .
Inkqubo yamathambo eqinileyo
I-Vitamin K ibalulekile ekugcineni amathambo ethu eqinile. Ukuba utya ikomityi enye yesipinatshi, ungayifumana lula i-vitamin K oyicebisayo imihla ngemihla.
Ulusu olukhanyayo nolusempilweni
I-Vitamin A ibaluleke kakhulu ekugcineni ulusu lwakho lusempilweni kwaye lukhazimla. Ispinatshi ityebile kule vithamini. Ayigcini nje ngokugcina ulusu lufumile, kodwa ikwanceda ekukhuseleni kwizifo zolusu.
Ukunciphisa ukulahleka kwegazi (i-anemia)
Ingxaki abantu abaninzi abanayo kukuziva bediniwe kwaye bediniwe. Esinye sezizathu zoku kukungafumani i-iron. Ispinatshi kukutya okutyebileyo kwi-iron. I-iron inceda ekwenzeni i-hemoglobin emizimbeni yethu. Le hemoglobin yiyo ethwala i-oksijini esuka emiphungeni iye emzimbeni wonke. Ngoko ke, ukutya ispinatshi kunokunciphisa ukudinwa okubangelwa kukungabikho kwe-iron .
| Ulwazi lwesondlo | Ubungakanani obukwikomityi e-1 yesipinatshi esiphekiweyo |
|---|---|
| Iikhalori | Malunga ne-7 |
| Iicarbohydrate (iiCarbohydrate) | Igram e-1 |
| Amafutha | 0 iigram |
| Iiproteni | 2.9 grams (nge-100 grams yesipinatshi) |
Lumka kwezi zinto xa usitya ispinatshi.
Nokuba ispinatshi siluncedo kangakanani na, kukho izinto ekufuneka sizilumkele.
Kubalulekile: Ispinatshi inekhemikhali yendalo ebizwa ngokuba yi-oxalate. Oku akulunganga kubantu abasengozini yokufumana amatye ezintso e-calcium oxalate. Ukuba usengozini, ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba utye ispinatshi.
Ispinatshi ikwatyebile kwifayibha. Ukutya kakhulu ngaxeshanye kunokubangela ukungakhululeki okufana nokudumba kunye nentlungu yesisu kwabanye abantu.
Iingozi zesipinatshi kunye nendlela yokuzikhusela
Njengeminye imifuno eluhlaza, ispinatshi ngamanye amaxesha inokuba neebhaktheriya ezifana ne-E. coli, ezinokubangela iimpawu ezifana norhudo, ukuhlanza, kunye nokuqaqamba kwesisu.
Eyona ndlela ilungileyo yokuzikhusela koku kukupheka ispinatshi kakuhle. Ubushushu buyazibulala iintsholongwane. Ukuba usebenzisa ispinatshi iluhlaza, njengakwisaladi, ungalibali ukuyihlamba kakuhle ngamanzi abalekayo uze uyomise ngaphambi kokuba uyitye .
Ungayongeza njani ispinatshi ekutyeni ukuze kube nencasa emnandi?
Zininzi iindlela zokutya ispinatshi. Nazi ezinye zeengcinga:
- Indlela yethu: Yenza isaladi yespinatshi emnandi. Okanye uyipheke njengomhluzi wobisi. Ungongeza nesipinatshi ekugqibeleni xa usenza umhluzi weentsile okanye weetapile.
- Kwabantwana: Faka ispinatshi esinqunqiweyo kakuhle kwi-microwave, ioyile yomnquma encinci, kunye netshizi. Abantwana bayayithanda.
- I-Smoothie: Yenza i-smoothie emnandi ngokudibanisa amagqabi amatsha esipinatshi kunye nesiqhamo esifana nepayinapile, ibhanana, okanye istrawberry. Nangona inombala oluhlaza, incasa yayo iyamangalisa.
- Isaladi: Yenza isaladi emnandi ngokongeza amagqabi amatsha esipinatshi, iitumato, itswele kunye netshizi ye-feta.
| Uthelekiso | Xa ityiwa iluhlaza | Xa iphekiwe (Iphekiwe) |
|---|---|---|
| I-Lutein | Ifunxwa kakuhle ngumzimba. Ilungele impilo yamehlo. | Ubushushu bunokunciphisa kancinci ubungakanani be-lutein. |
| Isinyithi kunye ne-calcium | Ii-oxalates zenza kube nzima kakhulu ukuba umzimba uzifunxe. | I-iron kunye ne-calcium zifunxwa ngcono ngumzimba kuba ii-oxalates ziyaqhekeka ngexesha lokupheka. |
Intsha okanye iqandisiwe? (Intsha vs iqandisiwe)
Abantu abaninzi bacinga ukuba i-fresh yeyona ilungileyo. Kodwa xa kufikwa kwi-spinach, i-frozen okanye i-contained spinach inexabiso elifanayo lesondlo njenge-fresh spinach. Ngamanye amaxesha itshiphu. Kwaye kulula ukuyigcina ixesha elide.
Ungayigcina njani ispinatshi ngokufanelekileyo?
Xa uthenga ispinatshi esitsha, khetha ezo ziluhlaza okwesibhakabhaka kwaye azinamagqabi atyheli okanye abunileyo.
Wakuba uzifikisile ekhaya, susa amagqabi esipinatshi kwingxowa yeplastiki, uwafake kwisikhongozeli esingangeni moya esineetawuli zephepha, uze uwagcine kwidrowa eqhotsiweyo yefriji yakho. Iitawuli zephepha ziya kufunxa naluphi na umswakama ogqithisileyo, nto leyo enceda ukugcina isipinatshi sitsha kangangeentsuku ezimbalwa.
Eyona nto ibalulekileyo: Xa uyigcina efrijini, yigcine yahlulwe kwizinto ezifana nenyama eluhlaza, intlanzi kunye nenkukhu.
Umyalezo Wokuya Ekhaya
- Ispinatshi kukutya okunesondlo okuluncedo kwizinto ezininzi, kuquka amehlo, amathambo, ulusu kunye noxinzelelo lwegazi.
- Ukuba usengozini yokuba namatye ezintso, qhagamshelana nogqirha wakho ngaphambi kokuba utye ispinatshi.
- Kukhuselekile ukuhlamba nokupheka ispinatshi kakuhle rhoqo ukuze uphephe ukutyhefeka kokutya.
- Xa ityiwa iluhlaza, inika i-lutein engaphezulu, elungele amehlo, kwaye xa iphekiwe, umzimba ufunxa i-iron kunye ne-calcium engaphezulu.
- Zombini ispinatshi esitsha nesikhenkcezisiweyo zinesondlo kakhulu.
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