Spinach

Description

Manaʻo ʻia ʻo Spinach he "superfood" no ke kumu - paʻakikī ka loaʻa ʻana o kahi mea kanu momona a momona hoʻi. Eia pehea e loaʻa ai ka mea nui loa mai ka spinach.

Mōʻaukala spinach

ʻO ka milo kahi mea kanu ʻōmaʻomaʻo i oʻo wale i ka mahina. Kūlike ʻole i ka manaʻo nui, he mea kanu ka spinach, ʻaʻole he ʻōmaʻomaʻo.

Ua manaʻo ʻia ʻo Peresia kahi hānau o ka spinach, kahi i hānai nui ʻia ai. Ua hele ka mea kanu i ʻEulopa i ka wā waena. Loaʻa ka mea kanu i ka nāhelehele ma Caucasus, Afghanistan, Turkmenistan. I nā ʻāina ʻAlapia, he mea nui ka spinach i mea kanu e like me ke kāpeti i ko mākou ʻāina; ʻai pinepine ʻia ia a me kēlā me kēia ʻano.

Hoʻohana ʻia ka wai spinach ma ke ʻano he meaʻai, hoʻohui ʻia i nā kalima, ka ʻaikalima, ka palaoa no ka dumplings a me ka pasta.

Spinach

Ua aʻo ka poʻe he nui e pili ana i ka milo mai ke katuna ʻAmelika e pili ana i ka luina Popeye. Ua ʻai ka mea nui i ka spinach kēpau i nā ʻano paʻakikī āpau a ua hoʻomaka koke iā ia iho me ka ikaika a loaʻa ka superpowers. Mahalo i kēia ʻano hoʻolaha, ua lilo kēia mea kanu i mea makemake nui ʻia ma ʻAmelika Hui Pū ʻIa a kūkulu ʻia nā mea hana spinach i kahi kia hoʻomanaʻo no Papay.

Ka haku mele a me ka ʻike calorie

  • ʻO ka ʻike calorie o ka milo 23 kcal
  • Momona 0.3 gram
  • Pūnaewele 2.9 gram
  • Nā Carbohidates 2 gram
  • Ka wai 91.6 gram
  • Puluniu ʻai 1.3 gram
  • ʻO nā lā momona momona ʻo 0.1 gram
  • Mono- a me nā disaccharides 1.9 mau mika
  • Ka wai 91.6 gram
  • Unsaturated fatty acid ʻo 0.1 gram
  • ʻO nā wikamina A, B1, B2, B5, B6, B9, C, E, H, K, PP, Choline, Beta-carotene
  • Minerals Potassium (774 mg.), Kalipuna (106 mg.), Magnesium (82 mg.), Sodium (24 mg.),
  • Pākuʻi (83 mg), Iron (13.51 mg).

Nā pōmaikaʻi o ka spinach

Spinach

Manaʻo ʻia ʻo ka milo he mea momona loa ia, he mea kupanaha loa ke hoʻohālikelike ʻia i nā greens maʻamau. ʻO ke kuhi ka nui o ka protein i loko o ka mea kanu - aia wale nō i ka peas ʻōpio a me nā pī. Mālama maʻalahi ʻia kēia protein mea kanu a māʻona no ka manawa lōʻihi.

Mālama ʻo Spinach i ka moʻo no ka potassium, ka hao a me ka ʻike manganese. Paipai ʻia no ka poʻe me ka anemia a me ka wā hoʻōla ma hope o ka maʻi. Loaʻa i ka spinach kahi hopena anti-inflammatory haʻahaʻa, laxative a me diuretic, ma muli o ia ka hopena no ka edema.

Aia kekahi iodine he nui i ka milo, kahi mea pono no nā kamaʻāina o nā wahi me ka lawa ʻole o ka iodization o ka wai a me ka meaʻai. Hiki i ka milo i kāu papaʻai ke pani i nā hemahema i kēia micronutrient.

ʻO ke kiʻekiʻe o ka fiber e kōkua i ka hoʻonui ʻana i ka ʻōpū o ka ʻōpū, hakakā i ka constipation, a me ka wikiwiki i ka metabolism ʻoiai e lilo ana ka paona. Pehu nā olonā i nā ʻōpū a hōʻona ʻoe.

Loaʻa nā lau ʻōmaʻomaʻo āpau i ka chlorophyll, no laila hoʻomaikaʻi ka spinach i ka microcirculation, pale i ke koko a me ka bile mai ka mānoanoa. He mea maikaʻi loa ka spinach no nā wahine hāpai a me nā mea ʻai.

Poino spinach

Spinach

Ma muli o ke kiʻekiʻe o ka acidic oxalic i ka hui ʻana o ka mea kanu, pāpā ʻia e ʻai ia mea no ka poʻe e loaʻa ana i ka maʻi gout a me ka rumatika, ka maʻi kōpū ʻōpū nui. ʻO ka hoʻonui ʻia o ka waikawa oxalic i ka meaʻai hiki ke hoʻonāukiuki hoʻi i ka exacerbation o urolithiasis a me cholelithiasis, cystitis.

ʻAʻole koi ʻia nā keiki ʻōpio e hāʻawi i ka milo no ke kumu like - paʻakikī nō ia i ka ʻōpū o ka pēpē e kū pono me ia meaʻai. ʻO ka liʻiliʻi o nā waika oxalic āpau i nā lau ʻōpio o ka mea kanu.

Hiki i ke kiʻekiʻe o ka fiber i ka milo ke hana i ke kinoea a me ka diarrhea - no laila ʻoi aku ka maikaʻi o ka ʻai ʻana i nā ʻāpana liʻiliʻi. No nā pilikia me ka pākana thyroid, paipai ʻia e ʻai i ka milo ma hope o ke kūkākūkā ʻana me ka loea. Hiki i ka saturation o kahi mea kanu me iodine ke hopena maikaʻi ʻole i ka papa o ka maʻi.

Ka hoʻohana ʻana o ka milo i ka lāʻau

Spinach

I ka lāʻau lapaʻau, hoʻokomo pinepine ʻia ka milo i nā papa hana therapeutic. Ma muli o ka liʻiliʻi o ka ʻike calorie a me ka papa kuhikuhi glycemic haʻahaʻa, paipai ʻia ka spinach no nā diabetic a me nā kānaka kaumaha.

ʻOi aku ka maikaʻi o ka spinach no ka poʻe ʻelemakule: beta-carotene a me ka lutein i kēia mea kanu e hoʻoliʻiliʻi i ka luhi o ka maka a hiki ke pale i ka hoʻohaʻahaʻa retina, nā hoʻololi e pili ana i ka makahiki i ka retina, a me ka hōʻino ʻana o ka ʻike mai nā hana ikaika ma ka monitor. E pili ana i ka ʻike o nā microelement pono, ʻo ka milo ka lua o nā kāloti.

Lawe ʻia ka wai waini ma ke ʻano he laxative māmā e hoʻonui ai i ka neʻe ʻana o ka ʻōpū. Hoʻohana pū ʻia ka wai no ka holoi ʻana i ka waha - kōkua ka hopena anti-inflammatory i ka mālama ʻana i ka maʻi gum.

Ka hoʻohana ʻana o ka milo i ke kuke ʻana

ʻAi ʻia ka spinach i ka mea hou, hoʻolapalapa ʻia, kēpau a hoʻomoʻi ʻia i nā wahi āpau: i nā sausa, nā sopa, nā sāleta, nā casserole a me nā cocktails hoʻi. ʻOi aku ka maikaʻi o ka spinach hou, a ke hoʻohui ʻia i nā ipu wela, hoʻomoe ʻia nā greens ma ka hopena a mālama ʻia no kahi manawa pōkole i mea e mālama ai i nā huaora i hiki.

ʻOi aku ka maikaʻi o ka ʻai ʻana i nā kīʻaha mākaukau me ka milo koke a mālama ʻole no ka manawa lōʻihi, ʻoiai ʻo nā paʻakai waikawa nitric i loko o ka milo hui e hiki ke hoʻololi i nā paʻakai nitrogenous e weliweli i ke olakino.

Spaghetti me ka milo

Spinach

ʻO ka hoʻohui o ka milo e hoʻonui i ka ʻono o ka spaghetti maʻamau. ʻO ke kīʻaha e hoʻohauʻoli nui a momona.

nā mea hoʻohui

  • Pasta (maloʻo) - 150 gr
  • Spinach - 200 gr
  • ʻO ka wai inu inu - 120 ml
  • Keiki (paʻakikī) - 50 gr
  • Onion - hapalua onion
  • Nūhū (e laʻa me champignons a i ʻole nā ​​ʻulu oyster) - 150 gr
  • ʻO ka pepaʻeleʻele honua - e ʻono
  • ʻO ka paʻakai ka paʻakai
  • Pata - 1 ka nui o ka puna

e hoomakaukau ai

  1. E holoi i nā ʻaka a me nā ʻalā a ʻokiʻoki i mau apo a me nā ʻāpana hapa. E hoʻomoʻa i ka waiūpaʻa i loko o ka pā palai a kālua i nā ʻakaʻakai a me nā ʻalalaha a palu. E hoʻomoʻi i ka milo, ʻokiʻoki i loko o nā ʻāpana, hoʻoulu a ʻūlū no kekahi mau minuke ʻelua.
  2. A laila ninini i ka kirimalu, ka paʻakai a me ka pepa, e hoʻomoʻi i ka tī i wili ʻia a hui pono. E uhi i ka ipu hao me kahi poʻi a e hoʻomoʻa i ka wela haʻahaʻa a hiki i ka hoʻoheheʻe ʻia ʻana o ka tī.
  3. I kēia manawa, e hoʻolapalapa i ka spaghetti i ka wai e like me nā ʻōlelo ma ka pūʻolo. E hoʻokuʻu, e hoʻoneʻe i ka spaghetti me ka meaʻai spinach ma mua o ka lawelawe ʻana, a i ʻole hoʻokau ʻia ma luna.

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