An Easy-to-Add Dark Leafy Green kune Zvimwe Zvokudya
Nemashizha mashomanana, akatengeswa prewashed mumabhegi, mwana sipinashi ndeimwe yemafuta akaoma mashizha mashoma kuti adye. Mirima mashizha ane rima anokosha mukudya kwako: ane zvakasvibirira zvepiltonutrient, izvo zvinovapa kupesana-kupisa, kupikisa kenza uye ropa-kudzvinyirira-kuderedza nzvimbo.
Health Profile
Sipinachi ndiyo inonyanya kugadzira antioxidants uye (kufanana nemimwe magima mashizha masikati) inotakurwa nemavitamine A uye K, uye inopa zvakanakisisa mamwe mavitamini nemaminera uyewo vitamini C, folate, calcium, uye iron.
Rimwe kapu yeminopinashi yakasviba ine ma makori 7 chete; mukombe we sipinashi yakabikwa une makori makumi mana, ma gramu manomwe e-carbohydrate, 4 gramu e fiber, uye 5 gramu eprotheni.
Kutenga
Iwe unogona kuwana sipinashi gore rose mudura rako rekudya nguva dzose, kunyange iwe unogona kuwana zvakanakisisa zvinoshandiswa pamapinashiro matsva kubva munaMarch kusvika munaOctober apo sipinashi iri mumwaka. Tarisa mashizha emasvizha asina ruvara asina zviratidzo zvekugwinya, kusvetuka, kana kupfeka slimy. Kana iwe uri mubindu, mwana sipinashi inonyanya kukurumidza uye iri nyore kukura, uye yakanyanya mari - $ 1-2 mbeu packet inogona kukupa sipinashi itsva yegore rose.
Sipinashi yakagadzirwa yakatsvaga inobatsira kuti urambe uripo paunenge uine mishonga mitsva muimba, uye inonwisa (kana kupfuura zvakadaro) kupfuura yakachena, sezvo yakanyanyisa munguva pfupi mushure mekusarudza. Iwe unogona kushandisa cheese grater yakanaka kuisa shina spinashi yakaiswa mujisi nemajisi kana kuti pamusoro pe pizzas. Sipinashi yemaginini ndeimwe sarudzo, asi iva nechokwadi chekutenga kwete-munyu-yakawedzerwa.
Kuchengetedza uye Kugadzirira
Chengetedza sipinashi itsva muvhara isina kudzivirira mufriji kwemazuva mashanu. Shamba itsva sipinashi usati waishandisa. Kana uri kushandisa mashizha eminopinashi yakazara, imwe nzira yekuishambidza ndiyo kuisa mashizha mumudziyo mukuru wemvura, kuaisa kumativi ose, kuasimudza kunze uye kubvisa mvura. Iwe unogona kudzokorora chiito ichi kusvikira mvura yakachena.
Kana iwe wakatenga mwana sipinashi kana sarinashiro rose remashizha muhomwe, zvichange zvatova nejecha rakabviswa uye iwe unongoda kuisuka pasi pemvura inoyerera.
Ushumiri
Shandurai kune mamwe mahedheni munharaunda yako yaunoda saladi mapepa, kana kuti itai iyo nyeredzi yemashizha, sezvinoitwa iyi Sipinki Poppyseed Salad. Wedzerai zvishoma kune mazai akakuvara kana soup. Ivhare iyo mumafuta mashoma seasina marara mudivi wezvokudya kune chero zvimwe zvaunoshumira.
Kunetseka
Oxalate
Sipinachi yakakwirira mu-oxalates, iyo inowanzoitika inowanikwa mumiti nemhuka. Kunyanya kuwedzera kweiyo oxalates kunogona kuita kuti vashandise. Kana iwe uine nhoroondo yeutsvo kana zvinetso zvegorosi iwe unogona kuedza kukwana muwandu wepinashik iwe unodya. Oxalates inogonawo kunopesana ne calcium uye kushandiswa kwesimbi, zvisinei nezvakaitwa nesimbi yakawanikwa mune sipinashi (kwete-heme iron).
Purine
Sipinachi inewo zvinhu zvinowanzoitika zvinonzi purines. Kuwedzera kuwedzera kwe purines mumuviri kunogona kutungamirira pakuwedzera kuwedzera kweuric acid. Mune vamwe vanhu, izvi zvinogona kutungamirira kumamiriro ezvinhu anozivikanwa segout. Kana iwe unowanzoita gout iwe unofanirwa kuderedza kudya kwako kwepinashi.