I-Easy-to-Add Dark Green Leafy kuyo nayiphi na isidlo
Ngamaqabunga amancinci, athengiswa ngaphambi kokutshitshiswa kwiingxowa, umntwana wesipinashi ungomnye wemifino elula efihlakeleyo yokutya. Imifuno ebumnyama ebomvu ibalulekile ekudleni kwakho: banomxholo ophezulu wokutya, owenzela ukuchasana, ukuchasana nomhlaza kunye neengcinezelo zegazi.
Iphrofayili yeMpilo
Isipinashi ngumthombo ogqwesileyo wama-antioxidants kwaye (njengeminye imifino emnyama emifuno) ilayishwa iivithamini A kunye neK, kwaye imithombo eninzi yamanye amavithamini kunye namaminerali kunye ne-vitamin C, i-folate, i-calcium, neyinyithi.
Enye inkomishi yesipinashi eluhlaza inama-calorie ayi-7 kuphela; indebe yesipinashi esiphekiweyo ineekhalori ezingama-40, i-gram e-7 ye-carbohydrate, i-4 gram yefiber, kunye ne-5 gram yeprotheni.
Ukuthenga
Unokufumana isipinashi kuwo wonke unyaka kwisitolo sakho sokutya, nangona unako ukufumana ama-spinach amashishini angcono ukususela ngo-Matshi ukuya ku-Oktobha xa isipinashi sisexesha lonyaka. Khangela amaqabunga amnyama aluhlaza ngaphandle kweempawu zokuluhlaza, ukuphosa, okanye ukugubungela. Ukuba usensimini, isipinachi somntwana ikhawuleza ngokukhawuleza kwaye kulula ukukhula, kwaye iyancipha kakhulu - ipakethi ye-1-2 1-2 yembewu inokukunika isipinashi esitsha kwixesha elipheleleyo.
Isipinashi esiqwengqelekileyo sinokulungele ukuqhubeka xa ungenayo imifuno emitsha endlwini, kwaye unomsoco (okanye ngaphezulu) kunotsha, kuba iqhwa emva kokukhethwa. Ungasebenzisa i-cheese grater edibeneyo kwi-spinach efriziwe efakwe kwilayisi kunye namasiksi okanye ukuphakamisa phezulu kwi-pizzas. Umpinashi wesinye umnye ukhetho, kodwa qiniseka ukuba ungathengeli ityuwa-eyongeziweyo.
Ukugcina nokuPhatha
Gcina isipinashi esitsha kwisibhakabhakaliso esiphefumlelweyo kwifriji ukuya kwiintsuku ezintlanu. Geza isipinashi esitsha ngaphambi kokuba uyisebenzise. Ukuba usebenzisa isipinashi esipheleleyo seqabunga, enye indlela yokuyihlamba ukubeka amaqabunga kwisitya esikhulu samanzi, ugxumeze ngeenxa zonke, uphakamise uphinde ulahle amanzi. Unokuphinda le nyathelo kude kube lula amanzi.
Ukuba uthenge umntwana isipinashi okanye isipinashi esipheleleyo seqabunga esikhwameni ngoko sele sele isuswe isanti kwaye kufuneka uhlanjululwe phantsi kwamanzi.
Ukusetyenziswa
Yitshintshele ezinye iilesi kwiidlophu zakho ezikhethiweyo zesaladi, okanye zenze inkwenkwezi yesaladi, njengale Salayi yeSpinach Poppyseed. Yongeza amacaka amaqanda aqhekeza okanye isobho. Yipheke kwinqwelo yeoli njengesiqhekeza esingasisigxina kwisitya sokutya kunoma yintoni enye ekhonzayo.
Ixhalaba
Oxalate
Isipinashi iphakamileyo kwii-oxalates, eyinto eyenzeka ngokwemvelo efumaneka kwizityalo nakwizilwanyana. Ukuphakama okuphezulu kwe-oxalates kunokubangela ukuba badibanise. Ukuba unembali yeengxaki okanye iingxaki ze-gallbladder ungafuna ukunciphisa inani le sipinashi oyidlayo. I-Oxalates nayo inokuphazamisa ikhalsiyamu kunye nokunyuselwa kwesebe, nangona kunjalo kangako ngensimbi yentsimbi efunyenwe kwisipinashi (engeyiyo i-iron heme).
I-Purine
I sipinashi iqulethe izinto eziqhelekileyo ezibizwa ngokuba yi-purines. Ukuqokelela okugqithiseleyo kwe-purines emzimbeni kunokukhokelela ekugqibeleni kwamanzi e-uric acid. Kwabanye abantu, oku kungakhokelela kwimeko eyaziwa ngokuthi igciwane. Ukuba ulungele ukungena kwi-gout ngoko kufuneka ulinganise ukudla kwesipinashi.