Spinach: cov khoom muaj txiaj ntsig thiab contraindications, duab

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Spinach tau siv los ntawm ntau haiv neeg thoob plaws hauv keeb kwm, tshwj xeeb yog Mediterranean, Middle Eastern thiab Southeast Asian cuisines. Nws tuaj yeem yooj yim suav nrog ntau yam khoom noj. Vim muaj ntau yam txiaj ntsig ntawm cov zaub no, nws pom zoo kom haus spinach tsis tu ncua. Ib qho laj thawj tseem ceeb vim li cas spinach tseem ceeb heev thiab muaj nuj nqis thoob ntiaj teb yog tias nws nyuaj heev. Nws kuj tseem yuav muaj sia nyob lub caij ntuj no thiab noj qab nyob zoo dua thaum lub caij nplooj ntoo hlav.

spinach yog dab tsi?

Spinach yog ib tug tswv cuab ntawm tsev neeg Amaranthaceae, thiab nws lub npe scientific yog Spinacia oleracea. Nws yog zaub ntsuab nplooj ntsuab muaj rau sawv daws. Nws yog nplua nuj nyob rau hauv minerals, vitamins, phytonutrients. Tag nrho cov no ua ke ua rau cov khoom ntawm spinach nplooj muaj txiaj ntsig rau ntau cov txheej txheem tseem ceeb.

Spinach tuaj yeem noj nyoos ua ib feem ntawm ntau cov zaub xam lav thiab tuaj yeem ua taukuj boil los yog kib. Nws tuaj yeem noj raws li zaub zaub los yog ntxiv rau ntau yam kua zaub thiab stew zaub mov txawv. Nws yog nyob rau hauv Middle East thiab tau cog qoob loo hauv Persia ntau txhiab xyoo dhau los. Los ntawm qhov ntawd nws tau coj mus rau Tuam Tshoj txog 1500 xyoo dhau los. Nws tau ua nws txoj kev mus rau Tebchaws Europe tom qab ob peb centuries thiab sai sai tau los ua ib tug staple nyob rau hauv ib tug xov tooj ntawm cuisines.

Cov khoom muaj txiaj ntsig ntawm spinach yog siv hauv cov zaub mov hauv ntau qhov chaw hauv ntiaj teb ua cov nroj tsuag tshuaj. Nws yog tshwj xeeb hauv kev ua noj ua haus los pab txhim kho kev noj qab haus huv tag nrho. Cia peb saib ze dua ntawm cov khoom muaj txiaj ntsig ntawm spinach rau tib neeg lub cev.

Spinach Facts

Cov txiaj ntsig kev noj qab haus huv ntau yam ntawm spinach yog txuam nrog muaj cov zaub mov, vitamins, pigments thiab phytonutrients, suav nrog potassium, manganese, zinc, magnesium, hlau thiab calcium. Spinach yog zaub ntsuab uas muaj kev faib tawm dav heev. Nws tuaj yeem loj hlob zoo hauv lub tebchaws lossis yuav hauv khw. Nws yog ib qho chaw ntawm cov vitamins xws li folic acid, niacin, vitamin A, vitamin B6, vitamin C thiab muaj cov kab ntawm cov vitamins tseem ceeb.

Lwm cov ntsiab lus tseem ceeb, suav nrog thiamine thiab riboflavin, uas yog siv ntau yam tshuaj tiv thaiv hauv lub cev, kuj muaj nyob hauv spinach. Nws kuj yog nplua nuj nyob rau hauv pigments xws li beta-carotene, lutein, xanthene, thiab chlorophyllin. Qhov zoo tshaj plaws yog spinach muaj roj tsawg. Spinach muaj ntau yam txiaj ntsig kev noj qab haus huv rau feem ntau cov txheej txheem physiological, txawm tias noj nyoos lossis siav.saib.

txiaj ntsig kev noj qab haus huv

Kev noj zaub no yog qhov tseem ceeb rau kev noj qab haus huv lub cev. Cov txiaj ntsig kev noj qab haus huv ntau yam ntawm spinach (daim duab yog vitamin zaub xam lav nrog spinach) suav nrog hauv qab no.

Txhim kho qhov muag

Spinach yog ib qho chaw nplua nuj ntawm beta-carotene, lutein thiab xanthene, txhua yam zoo rau kev pom. Kev noj cov zaub no tuaj yeem tiv thaiv qhov tsis txaus vitamin A, khaus, thiab qhov muag qhuav. Qhov no kuj yog vim qee yam ntawm cov tshuaj tiv thaiv kab mob ntawm spinach, uas tuaj yeem txo qis puffiness lossis qhov muag khaus.

Neurological benefits

Qee yam ntawm spinach, xws li poov tshuaj, folic acid, thiab ntau yam antioxidants, paub tias muab cov txiaj ntsig zoo rau cov neeg uas haus nws tsis tu ncua. Raws li neuroscience, folate txo qhov tshwm sim ntawm Alzheimer's, yog li spinach yog ib lub tswv yim zoo heev rau cov tib neeg uas muaj kev pheej hmoo siab ntawm kev tsim cov kab mob neurological lossis kev paub tsis meej. Potassium kuj yog ib feem tseem ceeb ntawm lub hlwb kev noj qab haus huv thiab tau txuas mus rau cov ntshav ntws mus rau lub hlwb thiab nce concentration thiab neural kev ua ub no.

Stabilizes ntshav siab

Spinach muaj ntau hauv potassium thiab tsawg hauv sodium. Cov ntsiab lus ntawm cov zaub mov no muaj txiaj ntsig zoo rau cov neeg mob ntshav siab vim tias potassium txo qis thiab sodium nce ntshav siab. Folate nyob rau hauv spinach kuj pab txo cov ntshav siab thiab so cov hlab ntsha.cov hlab ntsha thaum tswj cov ntshav txaus. Los ntawm kev txo cov ntshav siab thiab so kom txaus ntawm cov hlab ntsha thiab cov hlab ntsha, koj tuaj yeem txo qhov hnyav ntawm cov hlab plawv thiab ua kom cov pa oxygenation ntawm lub cev thiab lub cev rau kev ua haujlwm zoo.

Pab hauv pob txha pob txha pob txha

Spinach yog qhov zoo ntawm vitamin K, uas pab khaws calcium hauv cov pob txha matrix, uas ua rau cov pob txha mineralization. Tsis tas li ntawd, lwm yam khoom muaj txiaj ntsig xws li manganese, tooj liab, magnesium, zinc thiab phosphorus kuj pab txhim kho cov pob txha thiab tiv thaiv pob txha.

Txo kev pheej hmoo ntawm cov kab mob cataracts

Lutein thiab zeaxanthin tam sim no nyob rau hauv spinach ua raws li muaj zog antioxidants, yog li tiv thaiv raug ultraviolet rays uas yuav ua rau cataracts. Lawv kuj txo cov teebmeem ntawm cov dawb radicals, uas tuaj yeem ua rau mob cataracts thiab lwm yam kab mob qhov muag.

Muaj laj thawj vim li cas kws kho mob pom zoo kom ntxiv spinach rau koj cov zaub mov. Cov protein ntau pom hauv spinach yog qhov zoo rau txhua yam zaub, thiab lawv tau yooj yim tawg los ntawm enzymes rau hauv cov amino acids uas tib neeg xav tau. Lawv kuj ua rau lub cev muaj peev xwm kho qhov txhab thiab muab kev txhawb nqa rau tag nrho cov metabolism, ua kom txhua lub cev ua haujlwm ntawm qhov zoo. Tsis tas li ntawd, ib txoj kev tshawb fawb tsis ntev los no qhia tau hais tias thylakoid, pom nyob rau hauv spinach, tuaj yeem tiv thaiv kev tshaib plab thiab kev tshaib kev nqhis, uas tuaj yeem pab txo qhov hnyav ntxiv.luj.

Sib ntaus sib tua

Spinach thiab lwm yam zaub tau pom tias muaj peev xwm tiv thaiv kab mob hauv plab, yog li txo qhov tshwm sim ntawm plab rwj. Tsis tas li ntawd, cov glycoglycerolipids pom nyob rau hauv spiny tuaj yeem ua rau lub zog ntawm lub plab zom mov, yog li tiv thaiv kev mob tsis zoo hauv lub cev no.

Pab kev loj hlob ntawm fetal

Cov folate pom hauv spinach yog qhov tseem ceeb rau tus menyuam hauv plab loj hlob los txhim kho nws lub paj hlwb kom zoo. Cov teeb meem xws li cleft palate los yog txha caj qaum tuaj yeem tshwm sim vim qhov tsis muaj folate. Vitamin A muaj nyob rau hauv spinach yog pom zoo rau cov poj niam cev xeeb tub kom haus ntau. Vitamin A yog qhov tseem ceeb rau kev loj hlob ntawm lub ntsws fetus. Nov yog qee qhov txiaj ntsig kev noj qab haus huv ntawm spinach rau cov poj niam.

Qhia qhov mob

Spinach muaj ntau yam tshuaj tiv thaiv kab mob, ntau tshaj li kaum os. Lawv tau muab cais rau hauv pawg methylenedioxy-flavonoid glucuronide, thiab spinach yog ib qho zaub uas muaj zog tshaj plaws thaum nws los txo qhov mob thoob plaws hauv lub cev. Qhov no tsis tsuas yog tiv thaiv lub plawv los ntawm kev mob txaus ntshai thiab tiv thaiv kev mob qog noj ntshav, tab sis kuj txo qis qhov mob thiab mob cuam tshuam nrog cov mob xws li mob caj dab thiab gout, uas cuam tshuam rau ntau lab tus tib neeg thoob ntiaj teb. Cov no yog cov txiaj ntsig tseem ceeb ntawm spinach rau lub cev.

Kho thiab tiv thaiv mob qog noj ntshav

Spinach yog tsim los ntawm ntau yam tseem ceeb uas tau pom los tuav cov lus cog tseg hauv kev kho thiab tiv thaiv ntau hommob qog noj ntshav. Cov kev tshawb fawb tsis ntev los no tau pom tias spinach muaj txiaj ntsig zoo rau kev mob qog noj ntshav prostate, thiab qhov no yog vim epoxyxanthophylls, uas yog cov carotenoids tshwj xeeb, nrog rau neoxanthin thiab violaxanthin, uas ncaj qha txo cov qog ua haujlwm thiab kis mob qog noj ntshav thoob plaws hauv lub cev.

Proteins rau me nyuam loj hlob

Cov menyuam mos raug txhawb kom pub zaub spinach, uas yuav muab cov proteins, vitamins, minerals thiab phytonutrients. Cov as-ham no ua rau muaj kev loj hlob zoo hauv cov theem tseem ceeb ntawm kev loj hlob.

Khoom noj khoom haus

Ib khob ntawm spinach nplooj muaj:

• 27 calories
• 0.86g protein;
• 30 milligrams calcium;
• 0.81g hlau;
• 24 milligrams ntawm magnesium;
• 167 milligrams ntawm poov tshuaj;
• 2, 813 mcg vitamin A;
• 58 micrograms ntawm folate.

spinach kuj muaj vitamin K, fiber ntau, phosphorus thiab thiamin. Feem ntau ntawm nws cov calories yog los ntawm cov protein thiab carbohydrates.

Spinach yog zaub ntau yam thiab tuaj yeem noj nyoos lossis siav. Nws muaj cov tshiab, khov los yog cov kaus poom

Spinach yog ib qho zaub zoo tshaj plaws uas suav nrog ua cov khoom tseem ceeb hauv koj cov zaub mov. Nws yog nplua nuj nyob rau hauv cov as-ham thiab muaj ib tug xov tooj ntawm kev noj qab haus huv cov kev pab cuam. Tab sis spinach muaj txiaj ntsig zoo thiab contraindications. Kev noj ntau dhau ntawm cov tshuaj ntsuab no tuaj yeem ua rau muaj kev phom sij vim nws muaj qee qhov kev phiv.

tsis muaj ntxhia nqus

Kev noj spinach tuaj yeem cuam tshuam nrog lub cev nqus cov zaub mov. Nws muaj ntau oxalic acid, uas yog paub los khi rau ob peb yam tseem ceeb minerals xws li calcium, magnesium, zinc, thiab lwm yam. Vim li no, lub cev tsis tau txaus ntawm cov ntsiab lus. Qhov no tuaj yeem cuam tshuam nrog kev ua haujlwm ntawm peb lub cev thiab ua rau ntau yam kab mob cuam tshuam nrog kev tsis muaj cov zaub mov. Hauv qhov no, cov khoom muaj txiaj ntsig ntawm spinach thiab contraindications rau cov poj niam tshwj xeeb yog sib ntaus.

Spinach yog nplua nuj ntawm fiber ntau. Noj tsuas yog ib khob ntawm siav spinach yuav luag 6 g ntawm cov khoom noj no. Txawm hais tias kev noj fiber ntau yog qhov zoo rau kev zom zaub mov, peb lub cev xav tau sijhawm los siv rau nws. Qhov no yog vim li cas spinach tuaj yeem ua rau muaj mob plab xws li plab gas, tsam plab, cramps, thiab txawm cem quav. Txhawm rau zam qhov no, sim muab tso rau hauv koj cov zaub mov tsis tu ncua.

Zoo plab

Thaum qhov phem tshaj plaws ntawm plab hnyuv siab los ntawm spinach, mob plab me mus rau nruab nrab tuaj yeem ntsib. Qhov no feem ntau tshwm sim thaum koj noj cov khoom noj uas muaj fiber ntau dhau lawm. Yog li ntawd, yog tias spinach tau noj nrog rau lwm cov khoom noj uas muaj fiber ntau, muaj peev xwm ua npaws thiab mob plab yuav tshwm sim.

Anemia

Ib qho kev mob tshwm sim ntawm spinach kuj ua rau mob ntshav qab zib. Yog lawm,spinach tuaj yeem ua rau nws nyuaj rau lub cev kom nqus tau cov hlau uas xav tau los ntawm cov zaub mov noj. Cov nplooj zaub nws tus kheej yog ntim nrog cov tshuaj tsis muaj tshuaj lossis cov nroj tsuag uas muaj hlau uas lub cev tsis tuaj yeem nqus tau yooj yim. Qhov no tuaj yeem ua rau muaj hlau tsis txaus.

Spinach yog siab hauv purines. Qhov no yog ib pawg ntawm cov organic tebchaw uas nkag mus rau peb lub cev ntau dhau, tig mus rau hauv uric acid. Qhov no yog qhov phem heev rau lub raum noj qab haus huv vim tias muaj cov uric acid ntau dhau tuaj yeem ua rau cov calcium ntau ntxiv hauv ob lub raum. Yog li ntawd, cov pob zeb me me thiab nruab nrab ntawm lub raum tsim. Cov ntsiab lus oxalic acid ntawm spinach kuj yog lub luag haujlwm vim nws txuas nrog calcium ntawm cov khoom noj thiab tsim calcium oxalate nag lossis daus.

Gout

Raws li tau hais ua ntej, spinach yog siab hauv purines, uas yog metabolized hauv peb lub cev thiab thaum kawg nce uric acid. Yog li, yog tias tib neeg twb muaj kab mob xws li gouty mob caj dab, nws yog ib qho tsim nyog yuav tsum tsis txhob noj cov spinach ntau dhau.

Kev tsis haum tshuaj

Txawm tias tsis tshua muaj, spinach tuaj yeem ua rau muaj kev fab tshuaj. Cov khoom siv cog muaj cov tshuaj histamine, uas tuaj yeem ua rau qee qhov kev ua xua me me. Kev ua xua rau immunoglobulin E (IgE) hauv cov nroj tsuag kuj muaj ntau.

Cov Lus Qhia

Spinach yog zaub ntsuab, nplooj ntsuab ntsuab. Spinach tau qhia raucov txiaj ntsig, nws muaj ntau ntau ntawm txhua yam khoom noj muaj zog.

Tab sis ua ntej siv nws, nws tsim nyog xav txog cov khoom muaj txiaj ntsig thiab contraindications ntawm spinach, tshwj xeeb tshaj yog rau cov poj niam. Txawm li cas los xij, tsis muaj qhov tsis ntseeg, spinach yog ib qho khoom noj zoo kawg nkaus.