Zoona za Sipinachi Nutrition

Mapulogalamu ndi Zaumoyo Za Zaumoyo mu Leafy Greens

Sipinachi ikhoza kuwonjezeredwa ku mitundu yonse yosiyanasiyana ya zakudya ndipo ingaphatikizidwe ku maphikidwe otsika kwambiri a carb chifukwa cha calorie yake yochepa, malo apamwamba a zakudya zamagetsi. Sipinachi imapanga mphamvu, mtundu, maonekedwe, mavitamini ndi mchere kwa mitundu yonse ya chakudya. Kaya yophika kapena yaiwisi, sipinachi ndi chakudya chamtundu wambiri.

Sipinachi ndi masamba ena obiriwira kapena masamba omwe sali wowuma nthawi zina amatengedwa kuti ndi "chakudya chaulere" pa zakudya zochepa zomwe zimakhala ndi makapu chifukwa ali ndi makilogalamu osakwanira a makapu (pafupifupi 5 magalamu mu kapu imodzi) ndipo samakhudza pang'ono shuga la magazi.

Pali mitundu itatu ya sipinachi, iliyonse yomwe ili ndi mitundu ingapo mkati mwa kalasi yomwe imasiyanasiyana kukula ndi mawonekedwe. Sipinachi yamdima imakhala yakuda, yobiriwira, yofiira, komanso yamapiri. Tsamba lasalala sipinaphweke poyeretsa ndiye savoy ndipo nthawi zambiri amakula chifukwa cha sipinachi yamchere. Pomaliza, semi-savoy ali yemweyo kapangidwe monga savoy ndi pang'ono crinkled masamba ndipo wakula kuti atsopano malonda ndi processing. Mitundu yosiyanasiyana ya sipinachi imadzibweretsera yokha ku mitundu yosiyanasiyana ya nyengo, choncho sipinachi yatsopano imapezeka chaka chonse. Mphuti yosungunuka ndi zamzitini ingagulenso chaka chonse.

Chikho chimodzi cha sipinachi yaiwisi kapena theka lakaphika chophika chiri ndi makilogalamu asanu ndi awiri ndi 1 gramu imodzi yokha. Zakudya zambiri zomwe zimapezeka sipinachi zimachokera ku fiber, zomwe zimapangitsa sipinachi kukhala masamba odzaza kwambiri. Kuwonjezera apo, chikho chimodzi chophika chiri ndi hafu ya vitamini A, yomwe imakhala ndi magawo asanu pa tsiku ndi tsiku, vitamini K, vitamini C ndi mavitamini ena B, monga B6, riboflavin, ndi folate.

Ubwino Wathanzi wa Sipinachi

Pali mitundu yambiri ya mavitamini ndi minerals yomwe imapezeka sipinachi, ndipo imakhala chakudya chopatsa thanzi. Sipinachi ndi gwero labwino kwambiri la mavitamini , vitamini K , vitamini A , vitamini C, masewera , ndi manganese. Ndicho chitsime chabwino cha vitamini B6, riboflavin, magnesium, potassium, ndi chitsulo, komanso kasupe wabwino wa calcium ndi vitamini E.

Kuphatikiza pa kukhala ndi mavitamini ndi amchere, sipinachi imakhala ndi chlorophyll, yomwe imapatsa mtundu wake wobiriwira wa pigment. Chlorophyll ikhoza kuletsa zotsatira za khansa za mankhwala owopsa omwe amapangidwa pamene akudya zakudya pa kutentha kwakukulu. Kuwonjezera apo, deta yochepa yochokera ku maphunziro a zinyama imasonyeza kuti kuonjezera kungachepetse kuwonongeka kwa chikhodzodzo chochitidwa ndi mankhwala amachimake ndi ma radiation.

Vitamini A ndi chotsitsimutsa beta-carotene zomwe zimapezeka mu sipinachi ndizofunika kuti thupi likhale ndi thanzi labwino komanso vitamini K yomwe imapezeka mu sipinachi ikhoza kuteteza kuteteza mphumu ndipo imakhala ndi zotsatira zabwino pa shuga.

Sipinachi ndi chimodzi mwa zinthu zosakhala zinyama zachitsulo. Iron ndi yofunikira pazinthu zambiri za thupi, monga kuyendetsa oksijeni ndi kusungirako, mphamvu yowonjezera mphamvu, ndi kupititsa patsogolo DNA ndi kukonza. Kuperewera kwa chuma ndizofala chifukwa cha tsitsi, zomwe zingalephereke ndi kudya mokwanira zakudya zakutchire monga sipinachi.

Mafunso Amodzi Okhudza Sipinachi

Kodi ndingadye sipinachi ngati nditenga coumadin?

Ntchito ya coumadin ndi kuthandiza kuteteza magazi. Popeza vitamini K ndi chinthu chofunika kwambiri kuti magazi asamawonongeke, ndikofunika kukumbukira kudya kwanu masamba obiriwira, monga sipinachi. Pofuna kuthandizira coumadin kugwira bwino ntchito, ndi bwino kuti vitamini K azidya moyenera monga momwe zingathere. Mwadzidzidzi kuwonjezeka kapena kuchepa kwa vitamini K kudya kungapangitse kapena kuchepetsa zotsatira za coumadin.

Pitirizani kudya zakudya zowonjezera mavitamini K zofanana tsiku lililonse. Mwachitsanzo, ngati mukufuna kukwera chikho cha zakudya izi tsiku lililonse (sipinachi, broccoli, kale, etc), chitani tsiku lililonse.

Ndikofunika kuti musapange kusintha kwakukulu pa kudya kwa vitamini K.

Kodi sipinachi yaiwisi imapindula kangati pamene yophika?

Sipinachi yowonongeka kwambiri pophika. Kawirikawiri, thumba 10 la sipinachi, mwachitsanzo, limaphatikizapo makapu 1.5 a sipinachi yophika.

Kodi mumataya mavitamini pamene mumaphika sipinachi?

Mavitamini ena otsekemera madzi, monga vitamini C ndi mavitamini a B, amatayika pamene akuphika sipinachi. Komabe, chifukwa anthu ambiri amadya sipinachi yophika kwambiri kusiyana ndi yaiwisi iwo amapanga zakudya zomwe zimatayika mwa kudya gawo lalikulu.

Kusaka ndi Kusunga Sipinachi

Mofanana ndi masamba ambiri a masamba, masamba amafunika kukhala ofewa, ofewa, ndi obiriwira. Pewani masamba owongolera kapena zilembozo. Mbalame iliyonse yachikasu kapena yofiira iyenera kutayidwa kunja.

Ngati n'kotheka, sankhani sipinachi yomwe ili yamoyo, monga sipinachi yomwe ili pa mndandanda wa khumi ndi umodzi ndipo ili ndi masamba ambiri ophera tizilombo kuposa masamba ena.

Ngati mukugula sipinachi mu thumba kapena bokosi, mugule mwatsopano momwe mungathere. Zomwe zimapangidwa mwatsopano zimakhala zowonjezera kwambiri.

Mudzadziwa kuti sipinachi yanu yayipa pamene ikuyamba kufuna kapena ngati ikuyamba kununkhiza.

Pofuna kusungirako bwino, sitolo isanatsukidwe ndikusakaniza masamba mu chikwama cha ziplock kapena chidebe cha pulasitiki chokhala ndi pepala youma mufiriji kwa milungu itatu. Mukhozanso kuyimitsa masamba anu. Kuti muchite zimenezi, sungani sipinachi yanu mumadzi otentha kwa mphindi imodzi ndikuyiyika mu kusamba kwa ayezi kuti muzizizira. Kenaka, sungani madzi ochulukirapo momwe mungathere ndi kupanga sipinachi mu mipira imodzi yokha, kuyika chikwama cha zip mufiriji. Kuthetsa nyemba sipinachi kumathandiza kutseka ma vitamini ndi mchere ndikuzipatsa zokongola, zobiriwira.

Njira Zabwino Zokonzekera Sipinachi

Sipinachi imakula mu nthaka ya mchenga ndipo imayenera kutsukidwa mobwerezabwereza m'madzi ozizira kuchotsa mitsuko yonse ya masamba.

Sipinachi imapindula bwino ndi njira zophika zowonongeka, kuyendetsa ndi kuyimilira kumagwiritsidwa ntchito kwambiri. Samalani pamene mukuphika ndi mafuta, monga sipinachi ikhoza kuchita ngati siponji ndi kutseka mafuta ochulukirapo, kuzipanga zamakono.

Sipinachi ingagwiritsidwenso ntchito yaiwisi ngati saladi wobiriwira kapena chophatikizapo smoothies. Pezani kapangidwe ndi kugwiritsa ntchito sipinachi monga malo opangira mkate pamene mukupanga wraps, kapena monga Kuwonjezera pa mazira a dzira. Chomulani ndi kuwonjezera msuzi ndi mapepala kapena zakudya zamapuloteni ndi zakudya zowonjezeretsa chakudya.

Maphikidwe Ndi Sipinachi

Gwiritsani ntchito sipinachi kuti mupange chirichonse ndi chirichonse, kuchokera kumasamba, mpaka saladi kupita ku casseroles , zosankhazo ndi zopanda malire.

Zotsatira:

> Labensky, SR, Hause, AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 803-804.

> Linus Pauling Institute. Chlorophyll ndi Chlorophyllin. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/chlorophyll-chlorophyllin

> Linus Pauling Institute. Iron. http://lpi.oregonstate.edu/mic/minerals/iron

> Ma Institutes of Health Clinical Center Ntchito Yothandizira Mankhwala Osokoneza Bongo. Mfundo Yofunika Kwambiri Podziwa Pamene Mukutenga Warfarin (Coumadin) ndi Vitamini K. http://www.cc.nih.gov/ccc/patient_education/drug_nutrient/coumadin1.pdf