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Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Neha Ghosh Ngu UNeha Ghosh ngo-Okthoba 7, 2020

Isipinashi (iSpinacia oleracea) sithathwa njengokunye kokudla okunomsoco emhlabeni ngoba kulayishwe amathani ama-antioxidants nezakhi. Le mifino eluhlaza enamaqabunga yavela ePersia yabe isakazeka ezingxenyeni ezahlukene zomhlaba futhi yaba luhlaza olunamaqabunga olufiselekayo olwaziwa ngezindawo zalo ezikhuthaza impilo.

Isipinashi singumndeni wakwa-Amaranthaceae (amaranth) ofaka phakathi i-quinoa, beet kanye ne-Swiss chard. Kunezinhlobo ezintathu eziphambili zesipinashi: isipinashi se-savoy, isipinashi semi-savoy nesipinashi esinamaqabunga acabalele.

Isipinashi singumthombo omuhle kakhulu wamavithamini namaminerali amaningi futhi sicebile nangama-compounds abalulekile ezitshalo afana ne-lutein, zeaxanthin, quercetin, nitrate kanye kaempferol [1] .

Inani Elinomsoco Wesipinashi

I-100 g yesipinashi iqukethe u-91.4 g wamanzi, amandla we-23 kcal futhi iqukethe:

2.86 g amaprotheni
0,39 g amafutha
3.63 g carbohydrate
2.2 g fibre
0.42 g ushukela
99 mg calcium
2.71 mg insimbi
I-magnesium engu-79 mg
I-phosphorus engama-49 mg
558 mg i-potassium
79 mg sodium
0.53 mg zinc
0.13 mg ithusi
0.897 mg manganese
1 µg selenium
28.1 mg uvithamini C
0.078 mg thiamine
0.189 mg i-riboflavin
0.724 mg niacin
0.065 mg i-pantothenic acid
0.195 mg uvithamini B6
194 µg ifilimu
19.3 mg choline
9377 IU uvithamini A
2.03 mg uvithamini E
482.9 vitaming uvithamini K

Izinzuzo Zezempilo Zesipinashi

1. Ithuthukisa impilo yenhliziyo

Isipinashi siqukethe inani elihle lama-nitrate, elenza ngcono ukujikeleza kwegazi, lehlise umfutho wegazi futhi lehlise ubungozi besifo senhliziyo [okubili] . Ucwaningo lwango-2016 lubonise ukuthi ukutholakala kwamavithamini ahlukahlukene, amaminerali, ama-phytochemicals kanye nama-bioactive compounds kungasiza ekuthuthukiseni impilo yenhliziyo [3] .

2. Igcina amehlo enempilo

Isipinashi silayishwe i-lutein ne-zeaxanthin, ama-carotenoid amabili axhumene nokwenza ngcono impilo yamehlo. Lawa ma-carotenoid amabili akhona emehlweni ethu, avikela amehlo emisebeni eyingozi evela elangeni [4] . Ngaphezu kwalokho, ukwandisa ukutholakala kwe-lutein ne-zeaxanthin kukhonjisiwe ukunciphisa ubungozi bokuwohloka kwe-macular okuhlobene nobudala kanye ne-cataract [5] .

3. Kuvikela ekucindezelekeni kwe-oxidative

Ama-radicals amahhala abangela ingcindezi ye-oxidative emzimbeni obhekene namaseli, amaprotheni kanye nokulimala kwe-DNA okungasiza ekugugeni okusheshayo nasengozini yokwanda yesifo sikashukela nomdlavuza. Ucwaningo lukhombisile ukuthi isipinashi sinama-antioxidants akuvikela ezifweni ngokulwa nengcindezi ye-oxidative [6] [7] .

4. Yehlisa umfutho wegazi

I-nitrate yokudla etholakala kusipinashi inemiphumela ezuzisayo emazingeni wegazi lakho. Ama-nitrate yi-vasodilator esiza ukukhulisa imithambo yegazi futhi ithuthukise ukugeleza kwegazi, ngaleyo ndlela yehlise amazinga wegazi. Umfutho wegazi ophezulu uyingcuphe enkulu yesifo senhliziyo [8] [9] .

5. Kuvimbela i-anemia

I-ayoni iyadingeka emzimbeni ukwenza i-hemoglobin, iphrotheni etholakala kumaseli abomvu egazi athwala igazi elinomoya-mpilo emaphashini nakuzo zonke izingxenye zomzimba. Isipinashi sinezinsimbi eziningi futhi ucwaningo lukhombisile ukuthi ukudla i-iron eyanele kungavimbela i-iron-deficiency anemia [10] .

6. Iphatha isifo sikashukela

Isipinashi sicebile ngama-antioxidants, okukhonjiswe ukuthi anciphisa amazinga kashukela egazini, akhulisa ukuzwela kwe-insulin futhi avimbele izinguquko ezibangelwa yingcindezi ezibangelwa iziguli ezinesifo sikashukela.

7. Usekela impilo yamathambo

U-Vitamin K ne-calcium yizakhi zomzimba ezibalulekile ezisiza ekwakheni amathambo, zigcina amathambo enempilo futhi zivimbela i-osteoporosis kanye nokuqhekeka kwamathambo. Futhi isipinashi siqukethe inani elihle likavithamini K ne-calcium futhi ukusidla kuzosiza ukugcina amathambo akho eqinile futhi enempilo [ishumi nanye] .

8. Kukhuthaza uhlelo lokugaya ukudla olunempilo

Ukuba khona kwe-fiber yokudla kusipinashi kusiza ekugcineni uhlelo lokugaya ukudla lunempilo. I-fiber ivimbela ukuqunjelwa ngokungeza inqwaba esitokisini futhi isiza ekugcineni ukunyakaza kwamathumbu okufanele [12] .

9. Kuqinisa amasosha omzimba

Isipinashi ngumthombo omuhle kavithamini C, i-antioxidant encibilikiswa ngamanzi esiza ekuqiniseni amasosha omzimba futhi ivikele amagciwane ayingozi ahlasela amasosha omzimba [13] .

10. Ingaphatha ingozi yomdlavuza

Umsebenzi we-anti-tumor wesipinashi ukhonjisiwe ukumisa ukukhula kwamangqamuzana omdlavuza. Ucwaningo lwango-2007 lwabika ukuthi ukuba khona kwezakhi ezahlukahlukene kusipinashi kwakunamandla amakhulu okuvimbela ukukhula kwamangqamuzana omlomo wesibeletho i-carcinoma [14] .

11. Kwehlisa ingozi yesifuba somoya

Isipinashi ngumthombo omuhle kakhulu kavithamini C novithamini E. Zonke lezi zakhi zomzimba zidlala indima ebalulekile ekwenzeni ngcono ukusebenza kwamaphaphu nokuvikela izimpawu ezihlobene nesifuba somoya. [ishumi nanhlanu] .

12. Izinsiza zokususa ubuthi emzimbeni

Ama-phytonutrients ayizinhlanganisela zemvelo ezitholakala kusipinashi ezingasiza ukukhipha umzimba emzimbeni ngokususa ubuthi obuyingozi emzimbeni. Lokhu kwehlisa ukuvuvukala futhi kunciphise ubungozi bezifo.

13. Kuvimbela ukukhubazeka kokuzalwa

Isipinashi siphezulu ku-folate, i-vitamin B esiza ukwenza i-DNA futhi ikhiqize amaseli abomvu egazi. Ukuntuleka kwe-folate kungaholela ezinkingeni zezempilo, ikakhulukazi kwabesifazane abakhulelwe. I-Folate iyadingeka ngesikhathi sokukhulelwa ukusiza ukuvimbela ukukhubazeka kokuzalwa nokukhula nokukhula komzimba [16] .

14. Kuthuthukisa impilo yobuchopho

Izakhi zomzimba kanye nezinto eziphilayo ezitholakala kakhulu kusipinashi kungasiza ekuthuthukiseni impilo yakho yobuchopho. Ucwaningo olushicilelwe ephephabhukwini iNeurology luthole ukuthi ukudla umhluzi owodwa onemifino eluhlaza okubandakanya isipinashi ngosuku kungasiza ukwehlisa ukwehla kwengqondo okuhlobene nobudala. [17] .

15. Kuthuthukisa impilo yesikhumba nezinwele

Ukuba khona kukavithamini A, uvithamini C novithamini E kusipinashi kukhonjisiwe ukugcina izinwele zakho nesikhumba kuphilile. IVitamin A inemiphumela yokulwa nokuguga ibambezela ukuqala kwemibimbi futhi inike isikhumba amanzi, ngaleyo ndlela iguqule ukubukeka kwesikhumba sakho. Le vithamini ibuye isize ekukhuleni kwezinwele ngokwenza kusebenze izintambo zezinwele [18] .

Ngakolunye uhlangothi, uvithamini C usiza ku-collagen synthesis futhi uvikela isikhumba emisebeni ye-UV eyingozi. Futhi uvithamini E usiza ukondla isikhumba sakho futhi uvikele isikhumba ekulimaleni okukhulu kwamahhala [19] .

Imiphumela Emibi Yesipinashi

Yize isipinashi sigcwele amavithamini, amaminerali kanye nezinhlanganisela zezitshalo, kungadala imiphumela emibi kubantu abathile.

Abantu abathatha imishanguzo yokuncipha kwegazi kufanele bagweme ukusebenzisa isipinashi ngenxa yokuqukethwe kukavithamini K okuso. IVitamin K ibamba iqhaza ekunqandeni igazi futhi ingaxhumana nemithi yokuncipha kwegazi [amashumi amabili] .

Isipinashi siqukethe i-calcium nama-oxalates. Ukwandisa ukusetshenziswa kwesipinashi kungakhuphula ubungozi bokusungula amatshe ezinso [amashumi amabili nanye] . Noma kunjalo, ukupheka isipinashi kunganciphisa okuqukethwe kwe-oxalate.

Izindlela Zokufaka Isipinashi Ekudleni Kwakho

Faka isipinashi kuphasta, amasaladi, amasobho nama-casseroles.
Faka idlanzana lesipinashi kuma-smoothies akho.
Sosa isipinashi bese ufaka udwi wamafutha omnqumo ayintombi nto, usawoti kanye nopelepele bese unayo.
Ngeza isipinashi kusamishi lakho nakuligoqe.
Faka idlanzana lesipinashi ku-omelette yakho.