MĪKINI: NUTRISI, PŌMAIKAʻI KE OLAKINO A ME KA MEAʻAI

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Pono Nānā

Mai Miss

Ka home Ola ʻAiʻai Pono Nutr oi-Neha Ghosh By ʻO Neha Ghosh ma ʻOkakopa 7, 2020

ʻO Spinach (Spinacia oleracea) i manaʻo ʻia ʻo ia kekahi o nā meaʻai momona-momona ma ka honua no ka mea ua hoʻokau ʻia me nā tona o nā antioxidant a me nā meaola. Ua hoʻomaka kēia lau lau ʻōmaʻomaʻo i Peresia a laila pālahalaha ʻia i nā wahi like ʻole o ka honua a lilo i mau lau nahele i makemake ʻia i kaulana no nā mea e hoʻoikaika ai i ke olakino.

ʻO ka spinach no ka ʻohana Amaranthaceae (amaranth) e pili pū ana me ka quinoa, nā beets a me ka chard Swiss. Aia he ʻekolu mau ʻano nui o ka milo: spinach spinach, semi-savoy spinach a me flat-leafed spinach.

ʻO Spinach kahi kumu maikaʻi loa o nā huaora a me nā minelala a waiwai pū kekahi i nā mea kanu mea kanu e like me lutein, zeaxanthin, quercetin, nitrates a me kaempferol. [1] .

Nutritional Value of Spinach

100 g o ka milo i loaʻa ka 91.4 g wai, 23 kcal ikehu a loaʻa pū kekahi:

2,86 g protein
0.39 g momona
3.63 g haʻalula
2.2 g puluniu
0.42 g kō
99 mg kalipuna
2.71 mg hao
79 mg makanekiuma
49 mg phosphorous
558 mg potassium
79 mg paʻakai
0.53 mg kiniki
0.13 mg keleawe
0.897 mg manganese
1 selg selenium
28.1 mg wikamina C
0.078 mg thiamine
0.189 mg riboflavin
0.724 mg niacin
0.065 mg waikawa pantothenic
0.195 mg wikamina B6
194 µg folate
19.3 mg koho
9377 IU wikamina A
2.03 mg wikamina E
482.9 µg huaʻai K

laiki ula a me ka laiki pala

Nā Pōmaikaʻi olakino o ka milo

1. Hoʻonui i ke olakino puʻuwai

Loaʻa i ka spinach kahi nui o nā nitrates, e hoʻomaikaʻi ai i ke kahe o ke koko, hoʻemi i ke kahe o ke koko a hoʻohaʻahaʻa i ka makaʻi o ka maʻi puʻuwai [elua] . Ua hōʻike ʻia kahi noiʻi 2016 e hiki i ke kū ʻana o nā wikamina like ʻole, nā minelala, nā phytochemicals a me nā hui bioactive ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino puʻuwai [3] .

2. Mālama i nā maka olakino

Kau ʻia ka spinach me ka lutein a me ka zeaxanthin, nā carotenoid ʻelua i hoʻopili ʻia e hoʻomaikaʻi i ke olakino maka. Aia kēia mau carotenoid ʻelua i kā mākou mau maka, ka mea e pale ai i nā maka mai nā kukuna ʻino e hele mai ana mai ka lā [4] . Eia kekahi, ʻo ka hoʻonui ʻana i ka ʻai o ka lutein a me ka zeaxanthin ua hōʻike ʻia e hōʻemi i ka makaʻu o ka degeneration macular e pili ana i ka makahiki a me nā cataract. [5] .

3. Pale aku i ke koʻikoʻi oxidative

Hoʻokumu nā radical manuahi i ke koʻikoʻi oxidative i ke kino nāna ke kuleana no nā hunaola, nā protein a me nā ʻino DNA e hiki ke kōkua i ka ʻelemakule wikiwiki a me ka hoʻonui ʻana i ka maʻi diabetes a me ka maʻi ʻaʻai. Ua hōʻike ʻia nā noiʻi i loaʻa i ka spinach nā antioxidants e pale aku ai iā ʻoe mai nā maʻi e ke kaua ʻana i ka stress oxidative [6] [7] .

4. Hoʻohaʻahaʻa i ke kaomi koko

Loaʻa ka hopena maikaʻi o ka nitrateʻai i ka spinach i kāu pae kaomi koko. ʻO Nitrates kahi vasodilator e kōkua i ka hoʻonui i nā kīʻaha koko a hoʻomaikaʻi i ke kahe o ke koko, no laila e hoʻohaʻahaʻa ana i nā pae o ke koko. ʻO ke kiʻekiʻe o ke koko kiʻekiʻe ka mea nui o ka maʻi puʻuwai [8] [9] .

5. Pale i ka anemia

Koi ʻia ke hao e ke kino e hana i hemoglobin, kahi protein i loaʻa i nā hunaola ʻulaʻula e lawe i ke koko momona i nā māmā a me nā ʻāpana āpau o ke kino. He kiʻekiʻe ka spinach i ka hao a ua hōʻike ʻia nā noiʻi ʻana i ka ʻai ʻana i ka hao kūpono hiki ke pale aku i ka anemia hemahema o ka hao [10] .

6. Hoʻokele i ka maʻi diabetes

Loaʻa ka waiwai o ka spinach i nā antioxidant, i hōʻike ʻia e hōʻemi i nā pae kō kō, hoʻonui i ka ʻike insulin a pale i nā loli i hoʻokomo ʻia i ke koʻikoʻi oxidative i nā mea maʻi diabetic.

7. Kākoʻo i ke olakino iwi

ʻO ka Vitamin K a me ka calcium ka mea pono e kōkua i ka hoʻokumu ʻana o nā iwi, mālama i nā iwi i ke olakino a pale i ka osteoporosis a me nā haʻi iwi. A loaʻa i ka spinach ka nui maikaʻi o ka wikamina K a me ka calcium a me ka ʻai ʻana e kōkua ia i ka ikaika a me ke olakino o kou mau iwi [umikumākahi] .

8. Paipai i ka ʻōnaehana digestive olakino

ʻO ke kū ʻana o ka fiber dietary i ka milo kōkua i ka mālama ʻana i ke ʻōnaehana digestive i ke olakino. Pale ka fiber i ka paʻa paʻa ʻana ma o ka hoʻohui ʻana i ka nui i ka pahu a kōkua i ka mālama ʻana i nā neʻe o ka ʻōpū [12] .

9. Hoʻonui i ka palekana

ʻO Spinach kahi kumu maikaʻi o ka wikamina C, kahi waiheila hiki ke hoʻoheheʻe ʻia i ka wai e kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale a pale aku i nā mikamina weliweli e hoʻouka i ka ʻōnaehana pale. [13] .

10. Hiki paha ke mālama i ka maʻi ʻaʻai

ʻO ka hana anti-tumor o ka spinach i hōʻike ʻia e hōʻoki i ka ulu ʻana o nā hunaola maʻi ʻaʻai. Ua hōʻike ʻia kahi noiʻi 2007 i ka loaʻa ʻana o nā ʻāpana like ʻole i ka milo ka mana hiki ke pale i ka ulu ʻana o nā cervix carcinoma cells [14] .

11. Hoʻoemi i ka makaʻu hānō

ʻO Spinach kahi kumu maikaʻi loa o ka huaora C a me ka huaʻai E. He kuleana nui kēia mau meaʻai āpau i ka hoʻomaikaʻi ʻana i ka hana o nā ake māmā a pale i nā hōʻailona e pili ana i ka hānō. [umikumālima] .

12. Kōkua i ka detoxification

ʻO nā Phytonutrients he mau meaola bioactive maoli i loaʻa i ka milo e hiki ke kōkua i ka detoxify i ke kino e ka lawe ʻana i nā mea ʻinoʻino mai ke kino. Hoʻohaʻahaʻa kēia i ka mumū a hoʻemi i ka makaʻi o nā maʻi.

13. Kāohi i nā kīnā hānau

He kiʻekiʻe ka spinach i ka folate, kahi huaola B e kōkua i ka hana ʻana i DNA a hana i nā hunaola ʻulaʻula. Hiki i ka hemahema i ka folate ke alakaʻi i nā pilikia olakino, keu hoʻi i nā wahine hāpai. Pono ʻia ʻo Folate i ka wā hāpai e kōkua ai i ka pale ʻana i nā kīnā hānau a no ka ulu a ulu ʻana o ke kino [16] .

14. Hoʻonui i ke olakino lolo

ʻO nā huaora a me nā hui bioactive i loaʻa nui i ka milo hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino olakino. Ua ʻike ʻia kahi noiʻi i paʻi ʻia i loko o ka puke pai Neurology ʻo ka ʻai ʻana i hoʻokahi lawelawe ʻana o nā lau lau ʻōmaʻomaʻo me ka milo i kēlā me kēia lā e kōkua i ka hoʻolohi i ka noʻonoʻo e pili ana i ka makahiki. [17] .

15. Hoʻonui i ke olakino o ka ʻili a me ka lauoho

ʻO ke kū ʻana o ka wikamina A, ka wikamina C a me ka wikamina E i ka milo i hōʻike ʻia e mālama i kou lauoho a me kou ʻili maikaʻi. ʻO ka Vitamin A he hopena anti-kūnewa ia e hoʻopaneʻe i ka hoʻomaka ʻana o nā wrinkle a hydrates ka ʻili, a laila e hoʻololi nei i ka helehelena o kou ʻili. Kōkua pū kēia huaora i ka ulu ʻana o ka lauoho ma ka hoʻoulu ʻana i nā follicle o ka lauoho [18] .

Ma ka ʻaoʻao ʻē aʻe, kōkua nā huaora C i ka synthes collagen a pale i ka ʻili mai nā kukuna UV weliweli. A kōkua ka wikamina E e hānai i kou ʻili a pale i ka ʻili mai ka hōʻino kūpilikiʻi kūʻokoʻa [19] .

Nā ʻaoʻao ʻaoʻao o ka milo

ʻOiai nui ka spinach i loko o nā huaora, nā minelala a me nā mea kanu mea kanu, hiki ke kumu i nā hopena i kekahi poʻe.

ʻO ka poʻe e lawe nei i nā lāʻau e lahilahi ana i ke koko e hōʻalo i ka ʻai ʻana i ka milo ma muli o ka huaʻai K i loko. He mea nui ka wikamina K i ke kāpili ʻana i ke koko a hiki ke launa pū me nā lāʻau lapaʻau ʻokiʻoki koko [iwakālua] .

Loaʻa i ka spinach ka calcium a me nā oxalates. ʻO ka hoʻonui ʻana i ka ʻai o ka milo hiki ke hoʻonui i ka makaʻu o ka hoʻomohala ʻana i nā pōhaku hakuʻala [iwakāluakumakahi] . Eia nō naʻe, hiki i ka kuke kuke ke hoʻēmi i kāna ʻike oxalate.

Nā ala e hoʻopili ai i ka milo i kāu papaʻai

Hoʻohui i ka milo i ka pasta, salads, soups a me nā casseroles.
Hoʻohui i kahi lima o ka milo i kāu mau mea leʻaleʻa.
E hoʻomoʻa i ka milo a hoʻohui i kahi kahe o ka aila ʻōpio puʻupaʻa, ka paʻakai a me ka pepa a loaʻa iā ia.
E hoʻohui i ka milo i loko o kāu kāwī a me nā wahī.
Hoʻohui i kahi lima o ka milo i kāu omelette.