Kunamandla ngeSipinashi: Kungani Lokhu Okuluhlaza Kuyinkanyezi Enomsoco

Amahlamvu amasha esipinashi ebhodini lokusika ngokhuni ngommese. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isipinashi sihambe ibanga elide kusukela ekubeni yintandokazi yomlingiswa wekhathuni kuya ekubeni ukudla okumnandi kwesimanje. Sigcwele amavithamini, amaminerali, kanye nama-antioxidants. Inkomishi eyodwa yesipinashi ikunikeza u-100% wevithamini K yakho yansuku zonke kanye namakhalori ayi-7 kuphela.

Isipinashi sinamandla kakhulu ekusetshenzisweni okuncane. Inkomishi eyodwa kwesigamu sesipinashi esiphekiwe igcwele i-iron, i-fiber, kanye nama-antioxidants afana ne-lutein. Isipinashi esingaphekiwe sigcina i-vitamin C yaso. Ungasifaka kuma-smoothies noma usisose ukuze uthuthukise impilo yakho.

Okuthathwayo Okubalulekile

• Isipinashi sinikeza u-100% wevithamini K yansuku zonke enkomishini eyodwa kuphela.
• Icebile ngensimbi kanye nama-antioxidants afana ne-lutein empilweni yamehlo nenhliziyo.
• Ukudla okunomsoco wesipinashi okunamakhalori aphansi (amakhalori angu-7 ngendebe ngayinye) kusiza ekudleni okukhathalela isisindo.
• Kusekela impilo yamathambo, amasosha omzimba, kanye nempilo yenhliziyo ngamavithamini namaminerali.
• Kulula ukuyifaka ekudleni ukuze uthole izinzuzo zesipinashi nsuku zonke.

Isingeniso ku-Spinashi: Indlu Enamandla Yokudla Okunomsoco

Isipinashi saziwa njengokudla okuphezulu ngenxa yenani laso eliphezulu lokudla okunomsoco. Sigcwele amavithamini, amaminerali, kanye nama-antioxidants. Ukulunywa ngakunye kuletha izinzuzo zezempilo.

Isabelo esingamagremu ayi-100 sinamakhalori angu-23 kuphela. Lokhu kwenza kube ukudla okunamakhalori aphansi.

• Amakhalori angu-7 ngendebe ngayinye (30g ephekiwe)
• Inani elikhulu levithamini A kanye nevithamini K
• Ama-antioxidants abalulekile njenge-lutein ne-quercetin
• Okuqukethwe kwensimbi ukulwa ne-anemia

Isipinashi besilokhu sisetshenziswa amakhulu eminyaka ekuphekeni kwaseMedithera nase-Asia. Saduma ngokulwa nezifo. I-fiber yaso iyasiza ekugayweni kokudla, kanti ama-nitrate akhulisa ukugeleza kwegazi.

Kungakhathaliseki ukuthi sisha noma siqandisiwe, isipinashi siyinto ebalulekile ekhishini. Sigcine esiqandisini kuze kube yisonto ukuze sihlale sisha.

Iphrofayili Yokudla Okunomsoco Yespinashi

Isipinashi sigcwele amavithamini namaminerali, okwenza sibe ukudla okumnandi kakhulu. Inkomishi eyodwa yesipinashi eluhlaza inikeza wonke uvithamini K owudingayo ngosuku. Siphinde siqukethe inani elikhulu levithamini A, ivithamini C, kanye nensimbi.

Lezi zakhamzimba zisiza ekuqiniseni amasosha omzimba wakho, amandla, kanye nendlela amangqamuzana akho asebenza ngayo.

• Amavithamini esipinashi: I-Vitamin K, A, C, i-folate, kanye ne-B6 asekela amasosha omzimba, umbono, kanye nokusebenza kwegazi.
• Amaminerali esipinashi: I-iron, i-magnesium, ne-manganese kusiza ukuthuthwa komoya-mpilo, ukusebenza kwezinzwa, kanye nokusetshenziswa kwe-metabolism.
• Ama-antioxidants esipinashi: I-Lutein, i-quercetin, ne-zeaxanthin zilwa nomonakalo we-oxidative ohlobene nezifo ezingamahlalakhona.

Isipinashi sigcwele izakhamzimba, kodwa sine-oxalate enganciphisa ukumuncwa kwe-calcium. Ukusidla nokudla okunevithamini C eningi kungasiza ekumuncweni kwensimbi. Njengoba sinama-calories angu-23 kuphela ngamagremu ayi-100 kanye namanzi angu-91%, kuyindlela enama-calories aphansi yokuthuthukisa umsoco wakho. Kungakhathaliseki ukuthi usidla siluhlaza kumasaladi noma siphekiwe kancane, isipinashi sikunikeza lezi zakhamzimba ezibalulekile ngaphandle kwamafutha engeziwe noma ushukela.

I-infographic ekhombisa isitsha sesipinashi esisha esinezimpawu ezigqamisa amavithamini, amaminerali, ama-antioxidants kanye nezinzuzo zezempilo ezifana nokuzivikela komzimba, amandla amathambo, impilo yenhliziyo namehlo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isipinashi Sempilo Yenhliziyo: Ukuvikela Uhlelo Lwakho Lwenhliziyo Nemithambo Yakho

Isipinashi sihle kakhulu empilweni yenhliziyo ngenxa ye-potassium yaso. I-100g inama-milligram angu-600 e-potassium. Lokhu kusiza ukulinganisela i-sodium futhi kuphumuze imithambo yegazi.

I-Potassium ibalulekile ekulawuleni umfutho wegazi. Yehlisa umthwalo womsebenzi wenhliziyo. Ukudla isipinashi njalo kunganciphisa ingozi yomfutho wegazi ophezulu.

Ama-nitrate esipinashi aphenduka i-nitric oxide emizimbeni yethu. Lokhu kwandisa imithambo yegazi futhi kuthuthukise ukugeleza kwegazi. Ucwaningo lukhombisile ukuthi ukuphuza iziphuzo ezisekelwe esipinashi kunganciphisa umfutho wegazi kuze kube amahora amahlanu.

Le miphumela isiza ukuvikela imithambo yegazi nokunciphisa ukucindezeleka kwenhliziyo.

• Isipinashi esicebile nge-potassium sisiza ekulweni nomthelela we-sodium, kunciphisa ukukhuphuka komfutho wegazi.
• I-nitric oxide evela kuma-nitrate esipinashi ikhulisa ukugeleza kwegazi futhi inciphise ukucindezeleka kwemithambo yegazi.
• I-Vitamin K etholakala esipinashi isekela ukwakheka kwenhliziyo ngokunciphisa izingozi ze-hypertrophy ye-ventricular yesobunxele (i-LVH) ezihlobene nokudla okuncane.

Isipinashi sine-magnesium kanye ne-folate yokulawula i-cholesterol. I-fibre ibopha amafutha avala imithambo yegazi. Ama-antioxidants alwa nokucindezeleka kwe-oxidative okulimaza izicubu zenhliziyo.

Ucwaningo lwentsha engu-766 luthole ukuthi i-vitamin K ephansi inyusa izingozi ze-LVH. Lokhu kukhombisa ukubaluleka kwesipinashi empilweni yemisipha yenhliziyo.

Faka isipinashi ekudleni kwakho kwansuku zonke ukuze uthole izinzuzo zenhliziyo. Sisebenzise kuma-smoothie, amasaladi, noma ama-sauté. Izinguquko ezincane namuhla zingenza umehluko omkhulu enhliziyweni yakho kusasa.

Izinzuzo Zempilo Yamehlo: I-Lutein, i-Zeaxanthin kanye Nokuvikelwa Kokubona

Isipinashi sihle kakhulu emehlweni akho ngenxa ye-lutein ne-zeaxanthin yaso. Lawa ma-antioxidants avikela amehlo akho ekukhanyeni okuluhlaza okwesibhakabhaka okuyingozi futhi anciphise ukucindezeleka. Ukudla ingxenye yenkomishi yesipinashi nsuku zonke izinyanga ezimbili kungakhuphula amazinga e-lutein, kusize ekuvikeleni umbono wakho.

Ucwaningo lwango-2020 luthole ukuthi ukusetshenziswa kwesipinashi kanye nekale kwandisa ubuningi be-macular pigment ngo-4-5% emavikini amane, okusiza ekuvikeleni i-AMD.

I-lutein yesipinashi kanye ne-zeaxanthin kusiza ekuqiniseni i-macula, ingxenye yeso lakho ebona kahle. Isipinashi sine-lutein eningi kunemifino eminingi. Ukuze uthole okuningi kulezi zakhi zomzimba, yidla isipinashi esinamafutha afana ne-avokhado noma uwoyela womnqumo.

• Yidla amasaladi esipinashi anamafutha omnqumo ukuze uthole ukumuncwa okukhulu kwe-lutein.
• Faka isipinashi ezitsheni ze-smoothies ezinamantongomane ukuze uzuze kakhulu ekumuncweni kwe-zeaxanthin.
• Hlanganisa isipinashi namaqanda—izikhupha zamaqanda ziqukethe i-lutein ne-zeaxanthin, okuthuthukisa impilo yamehlo.

Ukuze ulwe ne-AMD, hlose ukuthola i-lutein ne-zeaxanthin eyanele nsuku zonke. I-AMD iyimbangela enkulu yobumpumputhe emhlabeni jikelele, ngokusho kwe-WHO. Qiniseka ukuthi ufaka isipinashi ekudleni kwakho ukuze ugcine amehlo akho ephilile.

Ukuvimbela Isipinashi Nomdlavuza

Isipinashi sigcwele i-chlorophyll nama-antioxidants, okusiza ukulwa nomdlavuza. Izifundo zibonisa ukuthi lezi zakhamzimba zinganciphisa ukukhula kwesimila futhi zivikele amaseli. Isibonelo, ucwaningo lwe-Texas A&M University luthole ukuthi isipinashi esomisiwe ngokuqandisa sinciphisa ukwakheka kwama-polyp emagundwini athambekele ekuhlaselweni umdlavuza wamathumbu amakhulu.

Emasontweni angama-26, ukudla kwesipinashi kwashintsha i-microbiome yamathumbu amagundane. Lokhu kwaholela ekwandeni kwama-metabolites awusizo asiza ukulawula ukuvuvukala.

Umfanekiso wedijithali wamaqabunga esipinashi esisha anesithombe seselula nesamangqamuzana esifanekisela izinzuzo zokulwa nomdlavuza. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

• Imiphumela yokulwa nama-antioxidants esipinashi yokulwa nomdlavuza ihlanganisa ama-fatty acid kanye nama-linoleic acid derivatives, ocwaningo olubonisa ukuthi kuvimbela ukukhula kwesimila.
• Ukudla isipinashi njalo kunganciphisa ingozi yomdlavuza wamathumbu amakhulu ngamaphesenti afinyelela ku-50, ngokwezifundo zabantu abangaphezu kuka-70,000.
• Izinzuzo zespinashi zokulwa nomdlavuza nazo zihlanganisa i-MGDG, ikhemikhali ebambezela ukukhula kwamaseli omdlavuza ezivivinyweni zelebhu.

Umdlavuza wamathumbu amakhulu ungowesine ovame kakhulu e-US. Uthinta umuntu oyedwa kwabathathu ngesikhathi esithile. I-American Cancer Society itusa ukuqala ukuhlolwa lapho uneminyaka engu-45.

Nakuba kucwaningwa indima ye-spinach chlorophyll, izakhamzimba zayo zisiza ekunciphiseni ingozi yomdlavuza. Ukwengeza i-spinach ekudleni kunganciphisa ingozi yomdlavuza wamathumbu ngo-9-11%. Lokhu kungenxa yokudla okuphezulu kwe-folate.

Amandla Nempilo Yamathambo: I-Vitamin K kanye ne-Calcium ku-Spinashi

Isipinashi sigcwele i-vitamin K kanye ne-calcium, izakhamzimba ezimbili ezibalulekile empilweni yamathambo. Inkomishi eyodwa yesipinashi ikunikeza yonke i-vitamin K oyidingayo nsuku zonke. Le vithamini isiza ukubopha i-calcium emathanjeni, iwenze aqine futhi inciphise ingozi yokuqhekeka.

Isipinashi sinama-30 mg e-calcium ngendebe ngayinye. Kodwa, ama-oxalates aso angenza kube nzima ngomzimba wakho ukumunca le calcium.

I-Vitamin K etholakala esipinatshini ibalulekile empilweni yamathambo. Ucwaningo lubonisa ukuthi inganciphisa ingozi yokuqhekeka kwamathambo ngokuqinisa amaprotheni emathanjeni. Inkomishi yesipinatshi ikunikeza i-vitamin K, esiza ukugcina i-calcium emathanjeni akho esikhundleni sokuyilahla emchameni.

Le vithamini isebenza ne-magnesium kanye nama-antioxidants esipinashi ukuvikela amathambo ekulimaleni.

Kodwa, i-calcium yesipinashi kunzima ukuyithola ngenxa yama-oxalate. Ukupheka isipinashi kungasiza ekunciphiseni amazinga e-oxalate, okwenza i-calcium itholakale kakhulu. Ukwengeza ukudla okunothile nge-vitamin D njengobisi oluqinisiwe noma ukukhanya kwelanga kungasiza umzimba wakho ukuthi usebenzise i-calcium kangcono.

Ochwepheshe basikisela ukudla isipinashi nokudla okunama-oxalates aphansi, njenge-almond noma i-broccoli, ukuze kusekelwe amathambo kangcono.

• Pheka isipinashi ukuze unciphise okuqukethwe yi-oxalate ngaphambi kokudla.
• Hlanganisa nokudla okunothile nge-vitamin D ukuze uthuthukise ukusetshenziswa kwe-calcium.
• Linganisa ukudla isipinashi nokunye ukudla okungenawo amathambo njengeyogathi noma ubisi lwezitshalo oluqinisiwe.

Nakuba isipinashi silungele amathambo, i-calcium yaso ayimuncwa ngokuphelele. Kungcono ukudla isipinashi esine-calcium evela kubisi, ukudla okuqinisiwe, noma izithasiselo. Ukuphuza amanzi amaningi kusiza ukususa ama-oxalate amaningi, kunciphisa ingozi yamatshe ezinso.

Ngokwenza izinguquko ezincane, njengalezi, isipinashi singaba yingxenye ebalulekile yokudla okusekela amathambo aqinile.

Izakhiwo Ezilwa Nokuvuvukala Zespinashi

Isipinashi sinezakhi ezikhethekile ezifana ne-lutein, i-quercetin, kanye ne-nitrate. Lawa ma-antioxidants esipinashi alwa nama-free radicals futhi amise izimpawu zokuvuvukala. Ukudla isipinashi njalo kungasiza ekunciphiseni ukuvuvukala okuhlobene nezifo ezingamahlalakhona.

• I-Quercetin: ivimbela ama-enzyme afana ne-COX-2 ukuze yehlise ukuvuvukala.
• I-Zeaxanthin: inciphisa umonakalo we-oxidative emalungeni nasemithanjeni yegazi.
• Ama-nitrate: athuthukisa ukugeleza kwegazi ngenkathi ethobisa izimpendulo zokuvuvukala.

Isipinashi sisiza ukwehlisa ukuvuvukala ngokunciphisa ukukhiqizwa kwama-cytokine. Izifundo zibonisa ukuthi i-beta-ecdysone yayo yehlisa ama-molecule abangela ukuvuvukala, inciphisa ubuhlungu bamalunga kanye nokucindezeleka kwenhliziyo. I-fibre nama-antioxidants esipinashi nawo asekela impilo yamathumbu, okunciphisa kakhulu ukuvuvukala komzimba.

Faka isipinashi ekudleni kwakho kwansuku zonke ukuze ujabulele izinzuzo zaso zokulwa nokuvuvukala. Hlanganisa namafutha anempilo njengamafutha omnqumo ukuze uthuthukise ukumuncwa kwezakhamzimba. Izinguquko ezincane njengokufaka isipinashi ekudleni zingasiza ekulawuleni ukuvuvukala futhi zisekele impilo yesikhathi eside.

Impilo Yobuchopho kanye Nezinzuzo Zokuqonda

Isipinashi silungele ubuchopho bakho, futhi isayensi iyavuma. Ucwaningo lulandele abantu abadala abangu-960. Labo ababedla ingxenye yenkomishi yesipinashi esiphekiwe ngosuku bagcina inkumbulo yabo ibukhali. Kwakungathi bancane ngeminyaka engu-11.

Izakhamzimba zesipinashi ezifana ne-vitamin K, i-lutein, ne-folate zivikela amangqamuzana obuchopho. Ziphinde zinciphise ukuvuvukala. Yingakho isipinashi siwusizo kangaka ebuchosheni bakho.

Isipinashi sinama-antioxidants avikela amangqamuzana obuchopho. I-Folate isiza ekwenzeni ama-neurotransmitters, kanti i-lutein ithuthukisa inkumbulo. Lezi zakhamzimba zinciphisa ukwehla kwengqondo, zigcina ubuchopho buphilile.

• I-Phylloquinone (i-vitamin K) iqinisa izindlela ze-neural.
• I-Lutein ithuthukisa ukugcinwa kwenkumbulo nokugxila.
• I-Folate inciphisa ukuncishiswa kobuchopho okuhlobene nokuguga.

Ngisho nezinguquko ezincane ekudleni zingenza umehluko omkhulu. Ukudla isipinashi nsuku zonke kungakwenza ucabange kahle. Kuphinde kunciphise i-beta-amyloid, uphawu lwesifo i-Alzheimer's.

Isipinashi sigcwele izakhamzimba ezilwa nokuvuvukala. Lokhu kuhle ebuchosheni bakho. Faka isipinashi kuma-smoothie, ama-omelet, noma amasaladi ukuze usekele inkumbulo yakho.

Yenza isipinashi sibe yingxenye ejwayelekile yokudla kwakho. Kuyindlela elula yokugcina ubuchopho bakho bubukhali futhi buphilile.

Isipinashi Sempilo Yesikhumba, Izinwele Nezinzipho

Isipinashi singaphezu nje kohlaza okumnandi. Siyisithuthukisi sobuhle bemvelo. Sigcwele i-vitamin A, esiza ukulinganisela uwoyela wesikhumba sakho. Lokhu kunciphisa ukuqubuka futhi kugcina isikhumba sakho sithambile.

Isipinashi siphinde sibe nama-antioxidants avikela isikhumba sakho ekulimaleni kwe-UV. I-Vitamin C e-spinach iqinisa i-collagen, yenza isikhumba sakho siqine futhi singabi nemibimbi. Zonke lezi zinzuzo zivela kuphrofayili yezakhamzimba ezicebile zesipinashi.

Isipinashi silungele izinwele zakho futhi. Sigcwele insimbi ne-zinc. Nansi indlela esisiza ngayo:

• I-Vitamin A: yondla ama-follicle futhi ilawula uwoyela wesikhumba
• I-Iron: ilwa nokushoda okubangela ukuncipha
• I-Vitamin C: iqinisa izinwele nge-collagen

Isipinashi senza izinzipho zakho ziqine nge-biotin namaminerali. Amavithamini A no-C athuthukisa ukuguquguquka kwezipikili futhi anciphise ukuqhekeka. Isipinashi sivikela nesikhumba sakho ekulimaleni kwe-UV futhi sisigcina sinamanzi.

Ukufaka isipinashi ekudleni kwakho njalo kuqinisekisa ukuthi uthola lezi zakhamzimba. Izinzuzo zaso zobuhle zisenza sibe yinto ebalulekile ekubukekeni okukhazimulayo ngaphakathi nangaphandle.

Impilo Yokugaya Ukudla: Izinzuzo Ze-Fiber Ne-Gut

Impilo yokugaya ukudla kwesipinashi iqala ngefayibha yaso. Inkomishi engu-2/3 yokudla inamagremu angu-2 efayibha engancibiliki. Le fayibha yenza indle ibe nkulu futhi iyisize ihambe ohlelweni lwakho lokugaya ukudla. Ivimbela ukuqunjelwa futhi igcina ukuhamba kwamathumbu njalo.

Isipinashi siphinde sibe namanzi angu-91%, okwenza indle ithambe futhi kube lula ukuyikhipha. Lokhu kusiza ekugayeni ukudla.

Isipinashi sifunza amabhaktheriya amahle emathunjini akho. Izifundo ezenziwa ezilwaneni zibonisa ukuthi ukudla kwesipinashi kukhulisa amabhaktheriya amahle futhi kunciphisa amabi. Ithumbu eliphilile lisho isimiso somzimba sokuzivikela esiqinile, njengoba amaseli omzimba angu-70% ahlala olwelwesini lwamathumbu.

• I-fibre yesipinashi yandisa ubukhulu bendle ngo-20-30% kumamodeli ezokwelapha
• Ucwaningo lwamagundane adla isipinashi lubonise izimpawu zokuvuvukala kwamathumbu ezinciphile ngo-34%
• I-inulin ye-prebiotic esipinashi ikhulisa inani lama-bifidobacteria ngo-18%

Amaqabunga esipinashi esisha anesitsha sengilazi se-probiotic tonic kungemuva elikhanyayo elikhanyayo elithambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuze usize ngokuqunjelwa, yidla isipinashi nokudla okune-fiber eningi njengamajikijolo kanye nokusanhlamvu okuphelele. I-fiber encibilikayo esipinashi yenza indle ithambe, kuyilapho i-fiber engancibiliki isheshisa ukugaya. Hlosa u-25g we-fiber ngosuku. Isipinashi sinezela u-2-4g ngendebe ngayinye, kuye ngokuthi siphekwe kanjani. Ukudla isipinashi njalo kungasiza abantu abangu-15% abane-IBS abazizwa bezwela emathunjini.

Ukuphathwa Kwesisindo Nokusekelwa Kwe-Metabolism

Isipinashi sinama-calories angu-23 kuphela ku-100g, okwenza sibe sihle kakhulu ekudleni kokunciphisa isisindo. Sigcwele amanzi kanye ne-fiber, okukugcina uzizwa usuthi ngaphandle kokwengeza ama-calories engeziwe. Lokhu okuluhlaza kukhulisa futhi imetabolism ngezakhamzimba ezifana ne-magnesium ne-iron, okusiza ekushiseni amafutha futhi kukhiqize amandla.

Ama-thylakoid esipinashi anciphisa ukugaya ukudla, okusiza ukuthi uzizwe usuthi isikhathi eside. Lokhu, kuhlanganiswe nenani lawo lamakhalori aphansi, kwenza kube kuhle kakhulu ekudleni okunengqondo. Ucwaningo lwango-2014 lubonise ukuthi ukudla i-magnesium eningi, etholakala esipinashi, kunganciphisa ingozi ye-metabolic syndrome. I-fiber esipinashi nayo iyasiza ekugcineni i-metabolism yakho iqhubeka ngokunciphisa ukumuncwa kwezakhamzimba.

• Isipinashi sinikeza u-37% we-magnesium yansuku zonke enkomishini eyodwa ephekiwe, okusiza ukusetshenziswa kwamandla.
• Izithako ze-Thylakoid zandisa ama-hormone okugcwala, zinciphisa isifiso sokudla ama-calories.
• Okuqukethwe kwensimbi yesipinashi (9% DV ezinkomishini ezimbili ezingaphekiwe) kusekela ukulethwa komoya-mpilo, okuthuthukisa ukusebenza kahle kokuzilolonga.

Nakuba isipinashi sonke singase singagcwalisi njengezinto ezikhishwe, sigcwele izakhamzimba ezisiza ekunciphiseni isisindo. Ukwengeza isipinashi ekudleni kwakho kwandisa umthamo ngaphandle kokufaka amakhalori amaningi kakhulu. Lokhu kusiza ukulawula izingxenye zakho futhi kusekela imetabolism elinganiselayo kanye nokwaneliseka ukuze kube nemiphumela ehlala njalo.

Izinzuzo Zokukhulelwa: Kungani Isipinashi Sibalulekile Kwabesifazane Abakhulelwe

Isipinashi sigcwele izinzuzo zokukhulelwa kwesipinashi komama abakhulelwe. Sicebile nge-folate, ngama-microgram angu-194 ku-100g. Lokhu kubalulekile ekuvimbeleni ukukhubazeka kwe-neural tube. Sisekela ukukhula kobuchopho bomntwana kanye nomgogodla kusenesikhathi.

Isipinashi siphinde sibe ne-iron, esiza ekuthwaleni umoya-mpilo uye enganeni. Lokhu kunciphisa ingozi ye-anemia kumama. Kuyinto ebalulekile ekudleni okunempilo komama abakhulelwe.

Inkomishi eyodwa yesipinashi inikeza u-6% we-magnesium yansuku zonke. Lokhu kusiza ukulawula umfutho wegazi. I-fiber yayo iyasiza ekuqunjelweni, okuyinkinga evamile ngesikhathi sokukhulelwa. I-Vitamin C iqinisa amasosha omzimba.

Nansi indlela yokusebenzisa kahle isipinashi ngesikhathi sokukhulelwa:

• Ukudla insimbi ngesikhathi sokukhulelwa kusekela ukukhula komthamo wegazi kanye namazinga amandla.
• I-Beta-carotene iguqulwa ibe yi-vitamin A, esiza ekukhuleni kwamaphaphu engane esanda kuzalwa.
• I-calcium ne-vitamin K kuqinisa amathambo engane esanda kuzalwa kanye nempilo yamathambo kamama.

Khumbula, ukulinganisela kubalulekile. Isipinashi sinama-oxalates, angathinta ukumuncwa kwezakhamzimba. Kodwa ukupheka isipinashi kunciphisa la makhemikhali. Hlanganisa nokudla okunovithamini C ukuze umunce kangcono i-iron. Njalo khuluma nomhlinzeki wezempilo ukuze uthole iseluleko esithile sokudla ngesikhathi sokukhulelwa.

Izindlela Ezinhle Zokufaka Isipinashi Ekudleni Kwakho

Isipinashi sinokunambitheka okuthambile okungeke kudlule ukudla kwakho. Simnandi kokubili siluhlaza futhi siphekiwe, sinezela umsoco ekudleni kwakho. Qala usuku lwakho ngama-smoothie noma amasaladi esipinashi, noma usifake ezitsheni eziyinhloko ukuze uthuthukise izakhamzimba.

Zama le mibono elula ukuze ujabulele isipinashi nsuku zonke:

• Faka amasaladi esipinashi ezitsheni noma ezingxoxweni ezinamantongomane kanye nezithako ze-citrus.
• Hlanganisa ama-smoothie esipinashi namajikijolo kanye ne-yogurt ukuze uthole ukukhushulwa kwasekuseni.
• Faka isipinashi esishisayo eceleni noma usixube nezitsha ze-pasta ukuze uthole i-ayina eyengeziwe.
• Beka amasaladi esipinashi kanye ne-avocado, inkukhu, kanye nama-croutons okusanhlamvu okuphelele ukuze uthole isidlo esimnandi.

Ukupheka isipinashi kwenza kube lula ukuyifaka ekudleni. Zama ukwengeza isandla esincane kuma-smoothies anobhanana nobisi lwe-alimondi ukuze kube nokuthungwa okukhilimu.

Hlanganisa isipinashi namafutha anempilo njengamafutha omnqumo noma i-avocado ukuze uthuthukise ukumuncwa kwezakhamzimba. Kwabadla ukudla okukhethekile, nquma isipinashi kahle bese uhlanganisa nesobho, i-lasagna, noma i-mac noshizi. Ukunambitheka kwayo okuthambile kuhlangana kahle noshizi noma amakhambi, okwenza kube yisikhuthazi sezakhamzimba esicashile.

Izindlela zokupheka zesipinashi zingaba lula njengokuphonsa amaqabunga kumasaladi noma ukuthosa ngegalikhi. Zama nge-spinach pesto, ama-stir-fries, noma ngisho nokuwabhaka kuma-muffin agcwele imifino. Njengoba kunezinketho eziningi kangaka, kunendlela yokujabulela isipinashi nsuku zonke!

Isipinashi esisha esinama-blueberries, ama-walnuts, imbewu ye-chia, kanye nesitsha sesipinashi esishisayo ngemuva okuhlanzekile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinto Ezingaba Khona Nezibalulekile Lapho Udla Ispinashi

Isipinashi sikulungele, kodwa abanye abantu kufanele basidle ngokulinganisela. Sine-oxalates, engabangela amatshe ezinso kwabanye. Ukudla isipinashi esiningi kakhulu kungaholela ekwakhekeni kwamatshe.

Ukupheka isipinashi kungasiza. Ukusibilisa kunciphisa ama-oxalate ngesigamu. Lokhu kusenza siphephe kulabo abasengozini.

• Ukusebenzisana kwe-warfarin yesipinashi: Okuqukethwe okuphezulu kwe-vitamin K kungaphazamisa imithi yokunciphisa igazi. Iziguli ezisebenzisa i-warfarin kufanele zibonane nodokotela ngaphambi kokwandisa umthamo wayo.
• I-potassium etholakala esipinashi ingaba yingozi kubantu abanesifo sezinso. I-potassium eningi inganqwabelana, okubangela izinkinga zesigqi senhliziyo.
• Ukusabela kokungezwani komzimba okufana nokulunywa noma ukuvuvukala akuvamile kodwa kudinga usizo lwezokwelapha.

Ukudla isipinashi esiningi kakhulu kungaphazamisa isisu sakho. Kungabangela ukuqunjelwa noma ukuqaqamba. Izingane ezingaphansi konyaka kufanele zikugweme ngenxa yezingozi ze-nitrate.

Isipinashi semvelo singcono kakhulu. Sinezibulala-zinambuzane ezimbalwa. Iningi labantu lingasidla ngokuphephile isipinashi ngokulinganisela. Kodwa, labo abane-gout kufanele baqaphele ngoba isipinashi sine-purine.

Phuza amanzi amaningi njalo uma udla isipinashi. Futhi khuluma nodokotela wakho uma usebenzisa noma yimiphi imithi.

Isiphetho: Ukwenza Isipinashi Sibe Ingxenye Ejwayelekile Yokudla Kwakho Okunempilo

Isipinashi siyindawo enamandla okunomsoco enamakhalori angu-7 kuphela ngendebe ngayinye. Sigcwele amavithamini A, C, K, kanye ne-fiber. Lezi zakhi zisekela impilo yenhliziyo, amehlo kanye namathambo. Ukwengeza isipinashi ekudleni kwakho kunikeza isivikelo se-antioxidant futhi kusiza ekugayweni kokudla.

Qala ngokufaka inkomishi eyodwa kuya kwezimbili zesipinashi ekudleni kwakho isonto ngalinye. Ungaphonsa amaqabunga aluhlaza kumasaladi, uwahlanganise abe ama-smoothie, noma uwapheke kancane. Ngale ndlela, ugcina amavithamini B no-C engasebenzi. Khetha isipinashi esisha noma esiqandisiwe phezu kwesitsha esisemathinini ukuze ugweme amazinga aphezulu e-sodium.

Isipinashi siphinde sibe nezimo ezihlukahlukene. Sebenzisa amaqabunga aluhlaza ku-wraps, uwaxube abe ama-omelet, noma uqandise izingxenye eziphekiwe ukuze udle ngokushesha. Ngisho nengxenye yendebe nsuku zonke ingandisa ukudla okune-iron kanye ne-magnesium. Ngokwenza isipinashi sibe yingxenye ejwayelekile yokudla kwakho, ukhetha ukudla okulula futhi okunezinzuzo ezinkulu. Vumela ukunambitheka kwaso okuthambile kanye nokuguquguquka kukukhuthaze ukuthi udale ukudla okunomsoco ngaphandle kwama-calories engeziwe. Ipuleti lakho—nempilo yakho—kuzokubonga.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Iqhawe eliphansi le-carb: izinzuzo ezimangalisayo zekholifulawa
• Nikeza Uphizi Ithuba: I-Superfood Encane Epakisha I-Punch Enempilo
• I-NAC Yembuliwe: Ukuthola Isengezo Esiyimfihlo Sokucindezeleka Kwe-Oxidative kanye Nempilo Yamasosha omzimba