Mwandishi:
Mhariri:
Dkt. Peter R, CO
Jumapili, 27 Machi 2022
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
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.
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.
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.
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.