Ama-calories nezinzuzo zezempilo emifino enhle
Isipinashi singanezelwa kuzo zonke izinhlobo zokudla ezihlukene futhi kungafakwa ekuphekeni okuphansi kwe-carb ngenxa yekhalori ephansi, isimo sezinga eliphezulu lokudla. Isipinashi sinezela ivolumu, umbala, ukuthungwa, amavithamini namaminerali kuzo zonke izinhlobo zokudla. Kungakhathaliseki ukuthi kuphekwe noma kuluhlaza, isipinashi kungukudla okunezakhi ezinomsoco.
Isipinashi neminye imifino eluhlaza noma imifino engekho isitashi ngezinye izikhathi kubhekwa njengokudla "okukhululekile" ekudleni okungaphansi kwe-carbohydrate ngoba kunezinhlamvu ezingekho emthethweni ze-carbohydrate (cishe ama-gramu angu-5 ekwenzeni indebe eyodwa) futhi awunamthelela omncane ekushukela kwegazi.
Kunezinhlobo ezintathu ezahlukene zesipinashi, ngasinye esinezinhlobo eziningana ngaphakathi ekilasini lakhe ezihluka ngobukhulu nokuma. I-savoy isipinashi inamacembe amnyama, aluhlaza, amaqabunga, nama-curly. I-flat / smooth smooth spinach ilula ukuhlanza i-savoy futhi ivame ukukhulelwa isipinashi esinamathiniwe nesinqamu. Okokugcina, i-semi-savoy ine-texture efanayo ne-savoy eneqabunga elincane elinama-crinkled futhi likhulile emakethe amasha nokucubungula. Izinhlobo ezahlukene zesipinashi ziboleka ngokwezihlobo zemvelo, ngakho-ke, isipinashi esisha siyatholakala unyaka wonke. Isipinashi esinesibhakabhaka nesinamathinini singathengwa unyaka wonke.
| AmaSipinachi Amaqiniso Okudla | |
|---|---|
| Ukuphakama Usayizi 1 inkomishi (30 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 7 | |
| Ama-calories avela ku-Fat 1 | |
| Ingqikithi yamafutha 0.1g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 24mg | 1% |
| Potassium 167.4mg | 5% |
| Ama-carbohydrate 1.1g | 0% |
| I-Fiber Diet 0.7g | 3% |
| Ama-Sugars 0.1g | |
| Amaprotheni 0.9g | |
| I-Vitamin A 56% · I-Vitamin C 14% | |
| I-calcium 3% · I-Iron 5% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Enye indebe yesipinashi eluhlaza noma isigamu sehhafu ephekwe iqukethe cishe ama-calories angu-7 kanye no-1 gram we-carbohydrate. Iningi lama-carbohydrate elitholakala esipinashi livela fiber, okwenza isipinashi ibe nemifino yokugcwalisa kakhulu. Ngaphezu kwalokho, inkomishi eyodwa ephekwe iqukethe i-vitamin A engamatshumi amahlanu, amaphesenti ayisihlanu wezinsimbi zansuku zonke, i-vitamin K, i-vitamin C nezinye izithambile ze-B, njenge-B6, i-riboflavin, ne-folate.
Izinzuzo zezempilo zesipinishi
Kunezinqwaba zamavithamini namaminerali atholakele isipinashi, okwenza kube ukudla okunomsoco kakhulu. Isipinashi ngumthombo omuhle kakhulu we- fibre , i- vitamin K , i- vitamin A , i-vitamin C, i- folate , ne-manganese. Umthombo omuhle kakhulu we-vitamin B6, riboflavin, magnesium, potassium, ne-iron, nomthombo omuhle we-calcium ne-vitamin E.
Ngaphandle kokugcwele amavithamini namaminerali, isipinashi iqukethe i-chlorophyll, eyinika i-pigment yayo eluhlaza. I-Chlorophyll ingakwazi ukuvimbela imiphumela ye-carcinogenic yezinto eziyingozi ezikhiqizwa lapho kudla ukudla okushisa okuphezulu. Ngaphezu kwalokho, idatha elinganiselwe evela ezifundweni zesilwane iphakamisa ukuthi ukwengezwa kunganciphisa ukulimala okwenziwe nge-oxidative okubangelwa ama-carcinogens amakhemikhali kanye nemisebe.
I-vitamin A ne-precursor beta-carotene etholakala isipinashi ibalulekile empilweni ye-eye futhi i-vitamin K etholakala isipinashi ingasiza ekuvikeleni ukulwa nesifo se-asthma futhi ingaba nethonya elihle kwi-glucose yegazi.
Isipinashi sinye imithombo engeyona yezilwane yensimbi. I-iron ibalulekile emisebenzini eminingi yezinto eziphilayo, njenge-oxygen ezokuthutha kanye nokugcinwa, amandla kagesi, nokuphindaphinda kwe-DNA nokulungisa. Ukwehla kwe-Iron kuyimbangela evamile yokushaya izinwele, okungavinjelwa ukudla okuwanele kokudla okunezinsimbi ezifana nesipinashi.
Imibuzo evamile mayelana nesipinishi
Ngingadla isipinashi uma ngithatha u-coumadin?
Umsebenzi we-coumadin ukusiza ukuvimbela ama-blood clots. Njengoba i-vitamin K iyisici esibalulekile ekuqotheni igazi, kubalulekile ukukhumbula ukudla kwakho kwemifino eluhlaza, njengesipinashi. Ukuze usize u-coumadin asebenze ngokuphumelelayo, kubalulekile ukugcina ukudla kwakho kwe-vitamin K kungaguquguquki ngangokunokwenzeka. Ukwanda ngokungazelelwe noma ukwehla ku-vitamin K ukungenisa kungakhuphula noma kunciphise umphumela we-coumadin.
Gcina ukudla kwakho okunevithamini K okufanayo ngosuku ngalunye. Isibonelo, uma uhlela ukudla indebe yalezi zokudla nsuku zonke (isipinashi, broccoli, kale, njll), yenza njalo nsuku zonke.
Kubalulekile ukungenzi izinguquko ezinkulu ekudleni kwakho kwevithamini K.
Ngakanani isipinashi esiluhlaza esikhiqizwayo uma siphekwe?
I-sipinashi emifushane iyancipha kakhulu lapho kupheka. Ngokujwayelekile, isikhwama se-ounce esine-spinach, isibonelo, sizosondela cishe ku-1.5 izinkomishi zesipinashi esiphekiwe.
Ingabe ulahlekelwa amavithamini uma upheka isipinashi?
Amanye amavithamini ayenamanzi ahlanzekile, njengevithamini C kanye namavithamini B, alahlekile ngenkathi epheka isipinashi. Kodwa-ke, ngoba abantu abaningi badla isipinashi esiphekiwe kakhulu kunokwakheka ukuthi ngokuvamile bayakha izakhi ezilahlekile ngokudla ingxenye enkulu.
Ukuthatha nokugcina isipinashi
Njengemifino eminingi enamagatsha amaqabunga, amaqabunga kufanele abe ama-crisp, ithenda, futhi eluhlaza. Gwema amaqabunga aphihliwe noma lezo ziphukuphuku. Noma yikuphi amaqabunga aphuzi noma ama-browning kufanele aphonswe ngaphandle.
Uma kunokwenzeka, khetha isipinashi esiyinkimbinkimbi, njengoba isipinashi sisohlwini olunamakhemikhali angcolile futhi unezinsalela ezengeziwe zezibulala-zinambuzane kunezinye izitshalo.
Uma uthenga isipinashi esikhwameni noma ebhokisini, uthenge njengento entsha ngangokunokwenzeka. Uma umkhiqizo omusha uphelela ukondla ngokwengeziwe kuzoba njalo.
Uzokwazi isipinashi sakho sibi uma iqala ukwenza noma uma iqala ukuhogela.
Ukuze ubeke isitoreji esiphelele, isitolo sangaphambi kokuhlanza nokuhlunga esikhwameni se-ziplock noma isitsha sepulasitiki esinephepha elomile ephepheni elingamaviki amathathu. Ungakwazi futhi ukufisa imifino yakho. Ukuze wenze kanjalo, vela isipinashi sakho emanzini abilayo ngomzuzu owodwa bese uyifaka ebhodini lokugeza epholile. Okulandelayo, uphume amanzi amaningi ngangokunokwenzeka bese ubeka isipinashi kumabhola okukhonza angabodwa, ubeke esikhwameni sokukhiya i-zip efrijini. Ukuqhafaza isipinashi kuqala kusiza ukukhiya amavithamini namaminerali futhi kuyinike umbala wayo omuhle, obomvu obala.
Izindlela Ezempilo Zokulungisa Isipinashi
Isipinashi sikhula enhlabathini enhlabathini futhi kufanele sihlanjululwe ngokuphindaphindiwe emanzini abandayo ukukhipha yonke imidwebo ye-grit emaqabunga.
Isipinashi isebenza kahle ngezindlela zokupheka ezinomanzi, ukuqhuma nokuqhuma okuvame ukusetshenziswa kakhulu. Qaphela lapho upheka ngamafutha, njengoba isipinashi singenza njengesiponti bese ugoba ingxenye enkulu yamafutha, okwenza kube ngamakholori.
Isipinashi singasetshenziselwa okuluhlaza njengeSaladi eluhlaza noma isithako kuma-smoothies. Thola ubuciko futhi usebenzise isipinashi njengengxenye yesinkwa lapho wenza i-wraps, noma njengokungeza kuma-egg scrambles. Yiphakamise futhi uyifake isobho kanye ne-casseroles noma usebenzise imithombo yamaprotheni okudla nayo ngefayibha ne-protein yokugcwalisa ukudla.
Ukupheka NgeSipinishi
Sebenzisa isipinashi ukwenza konke nento yonke, kusuka ekudibaneni, kuya kuma-saladi kuya ku- casseroles , izinketho azipheli.
Imithombo:
> Labensky, SR, Hause, AM. Ukupheka: I-Bookbook yezinto ezisemqoka ezikhulayo. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 803-804.
> I-Linus Pauling Institute. I-Chlorophyll ne-Chlorophyllin. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/chlorophyll-chlorophyllin
> I-Linus Pauling Institute. I-Iron. http://lpi.oregonstate.edu/mic/minerals/iron
> Izikhungo Zikazwelonke Zempilo Yomtholampilo Wezempilo I-Drug Nutrient Reaction Task Force. Ulwazi olubalulekile Ukukwazi Uma Uthatha I-Warfarin (Coumadin) ne-Vitamin K. http://www.cc.nih.gov/ccc/patient_education/drug_nutrient/coumadin1.pdf