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Mwandishi:

Mhariri:

Dkt. Peter R, CO

Jumapili, 27 Machi 2022

Spinachi
Spinachi

Spinachi ni mboga za kijani zitokanazo na mimea ya maua zinazopatikana kwenye familia ya Amaranthaceae. Majani yake hutumika yakiwa mabichi au baada ya kupikwa. Kama ilivyio kwa mboga nyingine za kijani, pia spinachi inafaida kwa miili yetu.


Viinilishe vinavyopatikana kwenye Spinachi


  • Mafuta

  • Madini

  • Sukari

  • Nyuzilishe

  • Protini

  • Vitamini

  • Kabohaidreti

  • Maji


Kemikali muhimu zipatikanazo kwenye Spinachi

Kwenye spinachi tunapata kemikali muhimu iitwayo Oxalate

Viinilishe vinavyopatikana kwenye Spinachi yenye gramu 100


  • Nishati = 23kcal

  • Mafuta = 0.3g

  • Maji = 91.21g

  • Kabohaidreti = 3.8g

  • Sukari = 2.6g

  • Nyuzilishe = 2.4g

  • Protini = 3g


Vitamini zinazopatikana kwenye Spinachi yenye gramu 100


  • Vitamini A = 524mcg

  • Vitamini B1 = 0.095mg

  • Vitamini B2 = 0.236mg

  • Vitamini B3 = 0.490mg

  • Viatmini B5 = 0.145mg

  • Vitamini B6 = 0.242mg

  • Vitamini B9 = 146mcg

  • Vitamini C =9.8mg

  • Vitamini E =2.08mg

  • Vitamini K = 493.6mg


Madini yanayopatikana kwenye Spinachi yenye gramu 100


  • Kalishiamu = 136mg

  • Kopa = 0.17mg

  • Madini Chuma = 3.57mg

  • Magineziamu = 87mg

  • Manganaizi = 0.935mg

  • Fosifolasi = 56mg

  • Potashiamu = 446mg

  • Sodiamu = 70mg

  • Zinki = 0.76mg


Faida za kiafya zitokanazo na ulaji wa Spinachi


  • Kuweka msawazo wa Sukari mwili hivyo kusaidia watu wenye matatizo ya kisukari

  • Kuimarishaa Afya ya Macho na kuongeza uwezo wa kuona

  • Kusaidia Kuongeza damu

  • Kuimarisha Afya ya ngozi

  • kupunguza na kurekebisha shinikizo la damu

  • Kupunguza athari zitokanazo na kansa za Aina mbalimbali

Imeboreshwa,
27 Machi 2022 17:19:55
Bofya hapa kusoma zaidi kuhusu namna ya kuandaa vyakula mbalimbali vinavyoweza kukukinga dhidi ya magonjwa ya shinikizo la damu la juu na Kisukari, pia kuupa mwili wako uwezo wa kudhibiti magonjwa ya kisukari na shinikizo la juu la damu(presha).

 

ULY CLINIC inakushauri siku zote uwasiliane na daktari wako kwa ushauri na tiba zaidi kabla ya kuchukua hatua yoyote ile ya kiafya baada ya kusoma makala hii.
 

Wasiliana na daktari wa ulyclinic kwa ushauri zaidi na tiba kwa kutumia namba za simu au kubonyeza link ya Pata Tiba chini ya tovuti hii

Rejea za mada hii

  1. Spinach. https://www.nutritionvalue.org/Spinach%2C_without_salt%2C_drained%2C_boiled%2C_cooked_nutritional_value.html?size=100+g. Imechukuliwa tarehe 1 February 2022.

  2. Jovanovski E, Bosco L, Khan K, Au-Yeung F, Ho H, Zurbau A, Jenkins AL, Vuksan V. Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and Related Hemodynamic Measures: A Randomized, Controlled Trial in Healthy Adults. Clin Nutr Res. 2015 Jul;4(3):160-7. doi: 10.7762/cnr.2015.4.3.160. Epub 2015 Jul 31. PMID: 26251834; PMCID: PMC4525132. https://pubmed.ncbi.nlm.nih.gov/26251834/. Imechukuliwa tarehe 1 February 2022.

  3. Son H, Jung S, Shin JH, Kang MJ, Kim HJ. Anti-Stress and Anti-Depressive Effects of Spinach Extracts on a Chronic Stress-Induced Depression Mouse Model through Lowering Blood Corticosterone and Increasing Brain Glutamate and Glutamine Levels. J Clin Med. 2018 Oct 31;7(11):406. doi: 10.3390/jcm7110406. PMID: 30384468; PMCID: PMC6262511. https://pubmed.ncbi.nlm.nih.gov/30384468/. Imechukuliwa tarehe 1 February 2022.

  4. Hord NG, Tang Y, Bryan NS. Food sources of nitrates and nitrites: the physiologic context for potential health benefits. Am J Clin Nutr. 2009;90:1–10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/. Imechukuliwa tarehe 1 February 2022.

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