Spinach (Lub tuv qa oleracea) yog cov nplooj ntsuab ntsuab nyob rau hauv Persia.
Nws belongs rau tsev neeg amaranth thiab muaj feem xyuam rau beets thiab quinoa. Tsis tas li ntawd, nws yog suav tias yog kev noj qab haus huv heev, vim nws muaj cov as-ham thiab antioxidants.
Noj spinach tuaj yeem muaj txiaj ntsig zoo rau qhov muag, txo oxidative kev nyuaj siab, pab tiv thaiv qog noj ntshav, thiab txo cov ntshav siab.
Muaj ntau txoj hauv kev los npaj spinach. Koj tuaj yeem yuav nws cov kaus poom los yog tshiab thiab noj nws siav los yog nyoos. Nws yog qab ntawm nws tus kheej lossis hauv lwm cov tais diav.
Cov txheej txheem
Kab lus no qhia koj txhua yam koj xav paub txog spinach.
Claudia Lommel / Stocksy United
Noj zaub mov noj
Cov khoom noj muaj txiaj ntsig rau 3,5 ooj (100 grams) ntawm cov nqaij nyoos yog ():
- Calories: 23
- Cov dej: 91%
- Cov protein: 2,9 grams
- Crab: 3,6 grams
- Qab Zib: 0,4 grams
- Fiber ntau: 2,2 grams
- Rog: 0,4 grams
Crab
Feem ntau ntawm cov carbs nyob rau hauv spinach yog fiber, uas yog incredibly noj qab haus huv.
Spinach kuj muaj me me ntawm , feem ntau nyob rau hauv daim ntawv ntawm qabzib thiab fructose ().
fiber
Spinach yog nplua nuj nyob rau hauv , uas tuaj yeem txhim kho koj txoj kev noj qab haus huv ntau txoj hauv kev ().
Nws ntxiv ntau rau cov quav thaum zaub mov hla koj lub plab zom mov. Qhov no tuaj yeem pab tiv thaiv cem quav.
TSEEM CEEB
Spinach yog tsawg hauv carbs tab sis siab nyob rau hauv insoluble fiber. Hom fiber ntau no tuaj yeem pab koj zom zaub mov.
Cov vitamins thiab minerals
Spinach yog qhov zoo tshaj plaws ntawm ntau cov vitamins thiab minerals, suav nrog ():
- Vitamin A. Spinach yog nplua nuj nyob rau hauv carotenoids, uas koj lub cev yuav hloov mus rau hauv.
- Vitamin C. Cov vitamin no yog ib qho muaj zog antioxidant uas txhawb kev noj qab haus huv ntawm daim tawv nqaij thiab kev tiv thaiv kab mob.
- Vitamin K1. Cov vitamin no yog qhov tseem ceeb rau cov ntshav txhaws. Qhov tseem ceeb, ib nplooj ntawm spinach muaj ntau tshaj li ib nrab ntawm koj qhov kev xav tau txhua hnub.
- Folic acid. Kuj tseem hu ua folate lossis vitamin B9, qhov sib xyaw no yog qhov tseem ceeb thiab tseem ceeb rau kev ua haujlwm ntawm tes thiab kev loj hlob ntawm cov ntaub so ntswg.
- Hlau. Spinach yog qhov zoo tshaj plaws ntawm cov ntxhia tseem ceeb no. Hlau pab tsim hemoglobin, uas coj oxygen mus rau koj lub cev cov ntaub so ntswg.
- Tshuaj calcium. Cov ntxhia no yog qhov tseem ceeb rau cov pob txha noj qab haus huv thiab ib qho tseem ceeb ntawm cov teeb liab molecule rau koj lub paj hlwb, lub plawv thiab cov leeg.
Spinach kuj tseem muaj ntau lwm cov vitamins thiab minerals, suav nrog potassium, magnesium, thiab vitamins B6, B9, thiab E.
TSEEM CEEB
Spinach yog cov zaub uas muaj zaub mov muaj txiaj ntsig zoo heev. Nws muaj ntau cov carotenoids, vitamin C, vitamin K, folic acid, hlau thiab calcium.
Cog tebchaw
Spinach muaj ntau yam tseem ceeb ntawm cov nroj tsuag, suav nrog (, , , , , , , , ):
- Lutein. Qhov kev sib xyaw no txuas nrog kev txhim kho.
- Kaempferol. Cov tshuaj antioxidant no tuaj yeem txo koj txoj kev pheej hmoo ntawm mob qog noj ntshav thiab mob ntev.
- Nitrates. Spinach muaj ntau cov nitrates, uas yuav pab txhawb lub plawv.
- Quercetin. Qhov no antioxidant tuaj yeem tiv thaiv kab mob thiab . Spinach yog ib qho ntawm cov khoom noj nplua nuj tshaj plaws ntawm quercetin.
- Zeaxanthin. Zoo li lutein, zeaxanthin kuj tseem tuaj yeem txhim kho qhov muag.
TSEEM CEEB
Spinach muaj ntau cov nroj tsuag uas tuaj yeem txhim kho kev noj qab haus huv, xws li lutein, kaempferol, nitrates, quercetin, thiab zeaxanthin.
Health Benefits ntawm spinach
Spinach noj qab nyob zoo thiab txuas nrog ntau yam txiaj ntsig kev noj qab haus huv.
Nws tau pom tias txhim kho oxidative kev nyuaj siab, qhov muag kev noj qab haus huv thiab ntshav siab.
oxidative kev nyuaj siab
Dawb radicals yog cov khoom ntawm cov metabolism. Lawv tuaj yeem ua rau oxidative kev nyuaj siab, uas ua rau kom muaj kev laus sai thiab ua rau koj muaj mob qog noj ntshav thiab ntshav qab zib ().
Txawm li cas los xij, spinach muaj , uas tiv thaiv oxidative kev nyuaj siab thiab pab txo qhov kev puas tsuaj nws ua.
Kev tshawb fawb ntawm yim tus neeg noj qab haus huv pom tias spinach pab tiv thaiv oxidative puas tsuaj. Txawm hais tias txoj kev tshawb no me me, nws qhov kev tshawb pom tau txhawb nqa los ntawm lwm yam tsiaj thiab tib neeg kev tshawb fawb (, , ).
Qhov muag noj qab haus huv
Spinach yog nplua nuj nyob rau hauv, uas yog cov carotenoids lub luag hauj lwm rau cov xim ntawm tej yam zaub.
Tib neeg ob lub qhov muag kuj muaj ntau cov pigments, uas tiv thaiv koj ob lub qhov muag los ntawm kev puas tsuaj los ntawm tshav ntuj ().
Tsis tas li ntawd, ntau qhov kev tshawb fawb qhia tias zeaxanthin thiab lutein ua los tiv thaiv macular degeneration thiab cataracts, uas yog qhov ua rau dig muag (, , , ).
Cov tebchaw no tseem tuaj yeem thim rov qab kev puas tsuaj uas twb muaj lawm (, ).
Kev tiv thaiv mob cancer
Spinach muaj ob lub tebchaw, MGDG thiab SQDG, uas yuav ua rau kev loj hlob ntawm qog nqaij hlav.
Hauv ib txoj kev tshawb fawb, cov tshuaj no tau pab qeeb qog nqaij hlav hauv lub ncauj tsev menyuam. Lawv kuj txo qhov loj ntawm cov qog (, ).
Ntau qhov kev tshawb fawb tib neeg txuas nrog spinach noj kom txo qis kev pheej hmoo ntawm mob qog noj ntshav prostate. Noj cov nplooj ntsuab no kuj yuav pab tiv thaiv mob qog noj ntshav (, ).
Ib yam li ntawd, kev tshawb fawb tsiaj sau tseg tias spinach tuaj yeem txo qis kev tsim mob qog noj ntshav ().
Tsis tas li ntawd, spinach muaj ntau cov tshuaj antioxidants, uas tuaj yeem ua tau ().
Arterial siab
Spinach muaj ntau npaum li cas ntawm , uas tau pom tias yuav pab txo qis ntshav siab thiab txo qhov kev pheej hmoo ntawm kab mob plawv (, ).
Ib txoj kev tshawb fawb ntawm 27 tus neeg tau pom tias kev haus spinach zoo txo cov ntshav siab. Ntau qhov kev tshawb fawb tau pom cov txiaj ntsig zoo sib xws, qhia tias spinach txhawb nqa (, , ).
TSEEM CEEB
Spinach muaj ntau yam txiaj ntsig. Nws tuaj yeem txo cov kev ntxhov siab oxidative, txhawb qhov muag kev noj qab haus huv, tiv thaiv qog noj ntshav thiab tswj ntshav siab.
Tej yam tsis zoo
Spinach feem ntau suav hais tias noj qab nyob zoo. Txawm li cas los xij, nws yuav ua rau muaj kev phiv rau qee tus neeg.
Lub raum pob zeb
yog tshwm sim los ntawm tsub zuj zuj ntawm acid thiab mineral ntsev. Cov ntau hom yog calcium pob zeb, uas yog ua los ntawm calcium oxalate.
Spinach yog nplua nuj nyob rau hauv ob qho tib si calcium thiab , yog li cov neeg uas muaj kev pheej hmoo ntawm kev tsim pob zeb hauv lub raum yuav tsum txwv tsis pub noj (, ).
Ntshav khov
Spinach yog , uas ua haujlwm ntau hauv koj lub cev, tab sis paub zoo tshaj plaws rau nws lub luag haujlwm hauv cov ntshav txhaws.
Yog li ntawd, nws tuaj yeem cuam tshuam nrog cov tshuaj uas txo cov ntshav. Cov neeg uas noj cov ntshav thinners, xws li warfarin, yuav tsum sab laj nrog lawv cov kws kho mob ua ntej noj cov spinach ().
TSEEM CEEB
Cov neeg uas ua rau lub raum pob zeb yuav xav kom tsis txhob spinach. Cov nplooj ntsuab no kuj muaj vitamin K1 siab heev, uas tuaj yeem ua teeb meem rau cov neeg noj ntshav thinners.
Cov kab hauv qab
Spinach yog ib qho khoom noj muaj txiaj ntsig.
Cov zaub no tau pom tias muaj txiaj ntsig zoo rau koj txoj kev noj qab haus huv ntau txoj hauv kev. tuaj yeem txo oxidative kev nyuaj siab, txhim kho qhov muag kev noj qab haus huv thiab pab tiv thaiv kab mob plawv thiab mob qog noj ntshav.
Yog tias koj txaus siab rau nws txoj kev noj qab haus huv, spinach yog ib qho khoom noj yooj yim ntxiv rau koj cov zaub mov.