SIPINAKE: PHEPO E NEPAHETSENG, MELEMO EA BOPHELO BO BOTLE LE RISEPE

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E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Phepo e nepahetseng Nutrition oi-Neha Ghosh Ka Neha Ghosh ka la 7 Mphalane, 2020

Sipinake (Spinacia oleracea) se nkoa e le se seng sa lijo tse nang le limatlafatsi tse ngata lefatšeng hobane li na le lithane tsa li-antioxidants le limatlafatsi. Meroho ena e makhasi a matala e simolohile Persia mme e ile ea namela libakeng tse fapaneng tsa lefats'e mme ea fetoha botala bo makhasi bo lakatsehang bo tsebahalang ka thepa ea eona e khothalletsang bophelo bo botle.

Sipinake ke sa lelapa la Amaranthaceae (amaranth) se kenyeletsang quinoa, beet le Swiss chard. Ho na le mefuta e meraro ea sepinichi: savoy spinach, semi-savoy spinach le flat-leafed spinach.

Sipinachi ke mohloli o motle oa livithamini le liminerale tse 'maloa hape se ruileng ka metsoako ea bohlokoa ea limela tse kang lutein, zeaxanthin, quercetin, nitrate le kaempferol [1] .

Boleng ba Phepo e Ntle ea Sipinake

Sipinake sa 100 g se na le metsi a 91.4 g, matla a 23 kcal hape e na le:

2.86 g protheine
0,39 g mafura
3,63 g, lik'habohaedreite
2.2 g faeba
0,42 g tsoekere
99 mg, k'halsiamo
2.71 mg tšepe
79 mg ea magnesium
Phosphorus ea 49 mg
558 mg potasiamo
79 mg ea sodium
0,53 mg zinki
0,13 mg koporo
Manganese ea 0,897 mg
1 µg selenium
28.1 mg vithamine ea C
0.078 mg thiamine
0,89 mg riboflavin
0.724 mg niacin
0,065 mg acid ea pantothenic
0,95 mg vithamine B6
194 µg folate
19,3 mg choline
9377 IU vithamine A
2.03 mg vithamine E
Vithamine K ea 482.9 .g

Melemo ea bophelo bo botle ba Sipinachi

1. E ntlafatsa bophelo bo botle ba pelo

Sipinachi se na le li-nitrate tse ngata, tse ntlafatsang ho potoloha ha mali, ho fokotsa khatello ea mali le ho theola kotsi ea lefu la pelo [pedi] . Phuputso ea 2016 e bontšitse hore boteng ba livithamini tse fapaneng, liminerale, likhemik'hale tsa likokoana-hloko le metsoako ea bioactive e ka thusa ho ntlafatsa bophelo bo botle ba pelo [3] .

2. Ho boloka mahlo a phetse hantle

Sipinachi se laetsoe ke lutein le zeaxanthin, li-carotenoid tse peli tse hokahantsoeng le ntlafatso ea bophelo ba mahlo. Li-carotenoid tsena tse peli li teng mahlong a rona, tse sirelletsang mahlo mahlaseling a kotsi a tsoang letsatsing [4] . Ho phaella moo, ho eketsa ho kenngoa ha lutein le zeaxanthin ho bontšitsoe ho fokotsa kotsi ea ho senyeha ha macular le lilemo tse ngata [5] .

3. E sireletsa khahlanong le khatello ea mali

Li-radicals tsa mahala li baka khatello ea mali 'meleng e ikarabellang bakeng sa lisele, liprotheine le tšenyo ea DNA e ka tlatsetsang botsofaling bo potlakileng le kotsing e kholo ea lefu la tsoekere le mofetše. Boithuto bo bontšitse hore sepinichi se na le li-antioxidants tse u sireletsang mafung ka ho loants'a khatello ea mali [6] [7] .

4. E fokotsa khatello ea mali

Li-nitrate tsa lijo tse fumanoang ka spinach li na le litlamorao tse ntle maemong a khatello ea mali. Li-nitrate ke vasodilator e thusang ho holisa methapo ea mali le ho ntlafatsa phallo ea mali, ka hona e theola khatello ea mali. Khatello ea mali e phahameng ke sesosa se ka sehloohong sa lefu la pelo [8] [9] .

5. E thibela phokolo ea mali

Iron e hlokahala ke 'mele ho etsa hemoglobin, protheine e fumanoang liseleng tse khubelu tsa mali tse tsamaisang mali a nang le oksijene matšoafong le likarolong tsohle tsa' mele. Sipinachi se na le tšepe e ngata 'me lithuto li bontšitse hore ho ja tšepe e lekaneng ho ka thibela khaello ea mali ea khaello ea tšepe [10] .

6. Ho laola lefu la tsoekere

Sipinake se na le li-antioxidants tse ngata, tse bontšitsoeng hore li fokotsa maemo a tsoekere maling, ho eketsa kutloisiso ea insulin le ho thibela liphetoho tse bakoang ke khatello ea kelello ho bakuli ba nang le lefu la tsoekere.

7. E tšehetsa bophelo bo botle ba masapo

Vithamine K le calcium ke limatlafatsi tsa bohlokoa tse thusang ho theheng masapo, ho boloka masapo a phetse hantle le ho thibela lefu la masapo le masapo. Sipinake se na le vithamine K e ngata le calcium mme ho e ja ho tla thusa ho boloka masapo a hao a le matla hape a phetse hantle [leshome le motso o mong] .

8. E khothalletsa tsamaiso e nepahetseng ea tšilo ea lijo

Boteng ba fiber ea spinach e thusa ho boloka tsamaiso ea tšilo ea lijo e phetse hantle. Faeba e thibela ho sokela ka ho eketsa bongata setulong 'me e thusa ho boloka tsamaiso e nepahetseng ea mala [12] .

9. Ho matlafatsa boits'ireletso ba mmele

Sipinachi ke mohloli o motle oa vithamine C, antioxidant e qhibilihang metsing e thusang ho matlafatsa sesole sa 'mele le ho itšireletsa khahlanong le likokoana-hloko tse kotsi tse hlaselang sesole sa' mele [13] .

10. E ka laola kotsi ea mofets'e

Ts'ebetso e khahlano le hlahala ea sepinichi e bontšitsoe e emisa kholo ea lisele tsa mofetše. Phuputso ea 2007 e tlalehile hore boteng ba likarolo tse fapaneng tsa spinach bo na le bokhoni bo matla ba ho thibela kholo ea lisele tsa motho ea popelo ea carcinoma. [14] .

11. Ho fokotsa kotsi ea asma

Sipinachi ke mohloli o motle oa vithamine C le vithamine E. Limatlafatsi tsena kaofela li bapala karolo ea bohlokoa ho ntlafatseng tšebetso ea matšoafo le ho thibela matšoao a amanang le asthma. [leshome le metso e mehlano] .

12. Lithuso tsa ho tlosa 'mele

Li-phytonutrients ke metsoako ea tlhaho ea bioactive e fumanoang ka spinach e ka thusang ho senya 'mele ka ho tlosa chefo e kotsi' meleng. Sena se fokotsa ho ruruha mme se fokotsa kotsi ea mafu.

13. E thibela likoli tsa pelehi

Sipinachi se na le folate e ngata, vithamine ea B e thusang ho etsa DNA le ho hlahisa lisele tse khubelu tsa mali. Ho haelloa ke folate ho ka baka mathata a bophelo bo botle, haholo-holo ho bakhachane. Folate e ea hlokahala nakong ea bokhachane ho thusa ho thibela liphoso tsa pelehi le kholo le kholo ea 'mele [16] .

14. E ntlafatsa bophelo bo botle ba boko

Limatlafatsi le metsoako ea bioactive e fumanoang ka bongata ho spinach e ka thusa ho ntlafatsa bophelo ba hau ba boko. Phuputso e phatlalalitsoeng koranteng ea Neurology e fumane hore ho ja mofuta o le mong oa meroho e makhasi a matala ho kenyeletsoa le sepinichi ka letsatsi ho ka thusa ho fokotsa ho putlama ho amanang le botsofali. [17] .

15. E ntlafatsa bophelo ba letlalo le moriri

Boteng ba vithamine A, vithamine C le vithamine E ho spinach ho bontšitsoe ho boloka moriri le letlalo la hau li phetse hantle. Vithamine A e na le litlamorao tse khahlano le botsofali e liehisa ho qala ha makhopo le ho nosetsa letlalo, ka hona e fetola ponahalo ea letlalo. Vithamine ena e boetse e thusa ho hola ha moriri ka ho kenya tšebetsong methapo ea moriri [18] .

Ka lehlakoreng le leng, lithuso tsa vithamine C tse kopantseng collagen le ho sireletsa letlalo mahlaseling a kotsi a UV. Vithamine E e thusa ho fepa letlalo la hao le ho sireletsa letlalo ho tsoa tšenyo e mpe ea mahala [19] .

Litla-morao tsa Sipinachi

Le ha sepinichi se na le livithamini tse ngata, liminerale le metsoako ea limela, e ka baka litlamorao ho batho ba itseng.

Batho ba noang meriana ea ho fokotsa mali ba lokela ho qoba ho ja spinach ka lebaka la vithamine ea K e ho eona. Vithamine K e bapala karolo ea ho koala mali mme e ka sebelisana le meriana e fokotsang mali [mashome a mabeli] .

Sipinachi se na le calcium le oxalates. Ho eketsa ts'ebeliso ea spinach ho ka eketsa menyetla ea ho ba le majoe a liphio [mashome a mabeli a motso o le mong] . Leha ho le joalo, ho pheha spinach ho ka fokotsa lihlahisoa tsa eona tsa oxalate.

Mekhoa ea ho Kenyeletsa Sipinake Lijong Tsa Hau

Kenya spinach ho pasta, lisalate, sopho le li-casseroles.
Kenya sipinake se fokolang ho smoothies ea hau.
Sauté spinach ebe u eketsa oli ea mohloaare e sa tsoaloang, letsoai le pepere ebe u na le eona.
Kenya spinach ka sandwich ea hau le li-wraps.
Kenya sepinche ka letsoho ho omelette ea hau.