I-spinach iyasiza kanjani futhi ingakanani ingane engayinikeza yona?

Isipinashi - ingcebo yangempela yamavithamini nezakhi zokulandelela. Izinzuzo zalo emzimbeni okhulayo wengane kunzima ukugcizelela.

Akuyona indawo yokulima, njengoba kuvame ukukholelwa, kepha imifino futhi iyathandwa kakhulu eYurophu naseMelika.

ERussia, bambalwa abakwaziyo ngezakhiwo ezizuzisayo zalesi sitshalo nokuthi kungenzeka ukuthi kuhlanganise nokudla kwezingane. Lesi sihloko sizokutshela ukuthi siyiphi indlela isipinashi, futhi kusukela yiphi iminyaka engangeniswa ekudleni okuhambisanayo.

Ngingayinikeza iminyaka engakanani?

Ukwakhiwa okuyingqayizivele kwalokhu yemifino kwenza kube usizo ikakhulukazi empilweni nasekuthuthukiseni ingane. Inomphumela omuhle ekubunjweni kwesimiso sezinzwa zomntwana wengane, isimiso sayo senhliziyo, kanye nomsebenzi wepheshana lomzimba. Le mifuno yemifino nayo isiza izingane ezibhekene nokuqothulwa, ngoba iqukethe i-fibre eningi.

Iningi labahlengikazi baseRussia bayavuma lokho Izingane zidinga ukwethula isipinashi, ziqala ngezinyanga eziyisithupha ngemuva nje kokuba ingane ivivinye imifino emifino. Kodwa abakhiqizi bangaphandle bezingane zokudla bafaka isipinashi ezitsheni ngamazambane, eklanyelwe izingane ezinyangeni ezingu-4.

Kubalulekile ukuqala isingeniso kuphela ngemifino esetshenziswe ngomoya, efana namazambane aphethwe noma isobho. Okokuqala, inani elincane lanele (1ch.l.). Nakuba isipinashi akuyona eyimikhiqizo evumelekile, ukubekezelelana komunye umuntu akufakiwe. Uma kungabikho ukusabela, umthamo wansuku zonke ungancipha kancane kancane ube ngu-50g.

Amaqabunga ama-sipinashi amasha afakwa kwimenyu yengane engaphezu kweminyaka emibili ubudala. Imifino iphakanyiswa ukuthi yengeze kuma-saladi ngokulingana kwama-50g weqabunga ngamaphesenti angu-200 we-ulethisi.

Kubalulekile! Izitsha zesipinishi azikhuthazwa ukunikeza ingane okungaphezu kabili ngesonto.

Unganikeza ingane yakho isitsha esisha esilungisiwe.

Izinzuzo

Ukusetshenziswa kwesipinashi kuhlobene nokubunjwa kwawo. Okuqukethwe kwezakhi (ku-100 g womkhiqizo):

1. Amavithamini (mg):
   • A - 0.75;
   • B1 - 0.1;
   • B2 - 0.25;
   • C - 55;
   • E - 2.5;
   • B3 - 1.2;
   • B4 - 18;
   • B5 - 0.3;
   • B6 - 0.1;
   • B9 - 80;
   • K - 483;
   • H - 0.1.
2. Amaminerali (mg):
   • Potassium - 774.
   • I-Calcium - 106.
   • Magnesesi - 82.
   • I-Phosphorus - 83.
   • I-sodium - 24.
   • I-Iron - 3.5.
   • I-Zinc - 0.53.
   • Selenium - 0.001.
   • I-Copper - 0.013.
   • I-Manganese - 9.
   • Iodine - 0.02.
3. Inani lomsoco (per 100 g yomkhiqizo):
   • Ama-calories - ama-23 kcal.
   • Amaprotheni - 2.9 g.
   • Amafutha - 0.3 g.
   • Ama-carbohydrate - 2 g.
   • I-fiber yezinkukhu - 1.3 g.
   • Amanzi - 91.6 g.

Ngakho, isipinashi ekudleni kwezingane kubasiza:

• ukujwayeleka kwe-metabolism;
• ukuvimbela ama-rickets nokubunjwa kwamathambo namazinyo aqinile;
• ukuqinisa amandla okuzivikela;
• ukwelashwa kwe-anemia;
• ukukhulula ukuqokwa.

Futhi ekwakheni isipinashi kuqukethe i-lutein, kuthuthukisa ukuzivikela komzimba, i-fiber yokudla. Kukholelwa ukuthi ama-antioxidants akhona emifino avimbela ukutholakala kwe-oncology. Izinzuzo zesipinashi zifaka okuqukethwe okuphansi kwekhalori, ngakho ukukhuluphala ngokweqile akusongeli ingane.

Ngaphezu kwalokho, udinga ukwengeza kulolu hlu umphumela we-toning, umphumela omuhle we-diuretic, usizo ngokucindezeleka nokuzikhandla kwengqondo, ukulondoloza igciwane le-thyroid.

Ingabe ingalimaza futhi nini?

Ukungalungi okuyinhloko kwesinipinashi kuba khona kwe-oxalic acid. Ngenxa yalokhu, ayikwazi ukuhlinzekwa kwabantwana abanezifo zesifo sezinso noma ze-urinary. Futhi, leli shiza lemifino lingalimaza impilo yezingane ezinezifo zesibindi, izilonda zamaphethelo emathunjini. Noma kunjalo, ngokweqile kwe-oxalic acid kubonakala kuphela emaqabeni endala esipinashi, futhi emncane kuncane kakhulu.

Kubalulekile! I-oxalic acid inganqunywa ngokufaka ubisi noma ukhilimu kwisitsha. Lezi yizithako ezibalulekile kuzo zonke izitsha zokupinwa kwezingane.

Yini ehlanganisiwe nokuthi ungayisebenzisa kanjani?

• Isipinashi esisha Kuhamba kahle izifundo zokuqala nezibili. Kodwa esimweni esisha, izingane azizithandi ngenxa yokungcola. Ngaphambi kokusebenzisa, udinga ukuhlunga amaqabunga, ususe abadala. Isipinashi esisha singagcinwa kuphela esiqandisini izinsuku ezingaphezu kwezinsuku ezingu-2, ngaphambili zihlanganiswe ngesikhumba noma kwendwangu encane. Uma kungenjalo, yakha usawoti onobungozi emzimbeni, hhayi kuphela ingane, kodwa futhi nabantu abadala.

  Ngasemncane, isipinashi esisha kungcono ukunganiki izingane. Ungayengeza kwimenyu yezingane ezineminyaka emibili ubudala, hhayi ngaphezu kokuphindwe kabili ngesonto futhi amaqabunga amancane kuphela angaphezulu kuka-5 cm ubude.

• Isipinashi esomile esetshenziselwa ukudlala izinhlanzi, inyama izitsha, okusanhlamvu kanye nezitsha zokudla. Amaqabunga amasha akhethwe ngokucophelela, ahlanzwe futhi asomiswe emoyeni omusha noma esomile ekhethekile.

  Izitshalo ezomile zigcinwe kwisitsha esingaphansi kwamanzi endaweni emnyama futhi, uma kunesidingo, umhlabathi, ungeze esitsheni imizuzu embalwa ngaphambi kokuphela kokupheka. Kunconywa isipinashi esomile ukunikeza izingane kusukela ngonyaka ongu-1 ezifundweni eziyinhloko.

• Isipinashi esinefriji kuhle ngoba igcina izakhi zayo kanye nokunambitheka uma iqhwa. Imifino efriziwe inganezelwa ezitsha zezingane. Kodwa ayivumelekile ukugcina isipinashi kwihrifri isikhathi eside kunezinyanga ezintathu. Lapho upheka kuyadingeka ukuba ucabange ukuthi isipinashi esiqhwaqwe kufanele sithathwe izikhathi ezingaphansi kuka-2 kunezinguquko.

  Uma ukhipha ngaphandle kwefriji, kufanele usheshe ukuwudlulisela kwisitsha esishisayo, ngoba Ngaphambi kokudonsa, isipinashi silahlekelwa amavithamini amaningi.

• Isipinashi esilisiwe kanye namaqhwa, awalahlekelwa izakhi zawo. Amanzi okuqala kumele asheswe futhi aqhubeke ewa ngamanzi amasha. Lokhu kuzosusa ama-nitrate kumaqabunga. Amaqabunga amasha nombala ofanayo afanele ukupheka izingane. Isipinashi sigilisiwe ngokushesha, ngakho ithebhu esitsheni ibonakala ekupheleni kokupheka.
  Ezinganeni kuze kube unyaka owodwa, amazambane ahlambulukile kanye ne-souffles nge sipinashi kanye nenyama noma imifino zilungiselelwe, zengeziwe ezinsikeni ezigcotshwe. Izingane ezindala zidla ama-omelets ngemifino, ama-pie, ama-saladi kanye namaqabunga esipinashi nje ngokugcwaliswa okuhlukahlukene, isibonelo, i-egg pate noma ushizi.

Izindlela zokupheka ngezinyathelo zokudla kwezingane

I-Smoothies

Izithako:

• isipinashi esincane - 1 bunch;
• ibhanana - i-1 pc.;
• ubisi - 1.5 st ;;
• uju - 1 tsp;
• ijusi kalamula - 2 tbsp.

Ukupheka:

1. Hlanza kahle isipinashi, uhlukaniswe namaqabunga endala nendawo endaweni ye-blender.
2. Engeza ubhanana osikiwe kuze uju, uju kanye nejamu lemon.
3. Gaya konke nge-blender, bese uthele ubisi uphinde uphonse okuqukethwe kwe-blender futhi.

Khonza ama-smoothies ngokushesha, ngoba ngesikhathi sokugcina, isipinashi silahlekelwa umbala wayo kanye nezakhiwo ezizuzisayo.

Sinikeza ukubuka ividiyo mayelana nalokhu. Indlela yokwenza i-smoothie nge isipinashi yengane:

I-Chicken Souffle

Izithako:

• isipinashi - 1 bun noma isipuni 1 iqhwa;
• Iqanda elingu-1 pc;
• Ubisi - 30 ml;
• inyama yenkukhu ephekwe, eqoshiwe ku-blender - 0.5 tbsp.;
• ucezu kasawoti;
• ibhotela lefomu lokugcoba.

Ukupheka:

1. Isipinashi sishuthuka kancane esitsheni ngaphansi kwesembozo.
2. Qedela i-yolk, usawoti nobisi enkukhu, shaya kahle.
3. Ngokwehlukana, shaya amaprotheni kuze kube yilapho uphuthukile futhi, ukuxuba, engeza engxenyeni.
4. Bese uthele yonke into efomini langaphambili.
5. Pheka iphefumula e-boiler kabili, ikhava ngesembozo. Noma faka ifomu emgodini ogcwele amanzi bese ufaka kuhhavini imizuzu engu-30 ekushiseni okungama 180 ° C.

Lo moya wesineke uzokwaziswa yizinhlanzi ezincane ezingasazi ukuthi zihlakulele kanjani ukudla kahle.

Casserole

Izithako:

• isipinashi esisha - 500 gr;
• ushukela - izipuni ezimbili;
• iqanda - ama-2 ama-pcs;
• ama-noodle - 100 g;
• ijusi lemon elilodwa;
• ibhotela yokugcoba ifomu;
• ucezu kasawoti.

Ukupheka:

1. Isipinashi ashiya, supha, nquma bese ubilise imizuzu engu-3-5. Cindezela amanzi bese ugaya ku-blender.
2. Thela ijusi lemon.
3. Beat amaqanda ngoshukela.
4. Bilisa ama-noodle, cwilisa amanzi.
5. Konke ukuxuba, usawoti.
6. Beka inqwaba eholelekile kwifomu elandelwa ngaphambili.
7. Bhaka kuhhavini ngamaminithi angu-20 ngo-180 ° C.

Eminye imifino eluhlaza

Ngaphezu kwesipinashi, kunezinye imifino eminingi emifino ewusizo kakhulu ezinganeni. I-Beijing ne-cauliflower, i-broccoli, i-lettuce yeqabunga, i-watercress, ama-beet amaqabunga acebile kakhulu ensimbi elula, i-calcium namavithamini, ikakhulukazi okudingekayo ekuthuthukiseni ingane.

Ngakho, Isipinashi singenye yezinto ezicebile kakhulu zemifino eluhlaza. Amavithamini namaminerali aqukethe ngobuningi. Kodwa ngenxa yokungabi nalutho oluzwakalayo, izingane zivame ukula ukudla. Noma kunjalo, ngisho nokuqukethwe okuncane kulo mkhiqizo kwimenyu yezingane nsuku zonke kuzokwenza ngcono kakhulu impilo yengane futhi kuyoba nethonya elihle ekuthuthukiseni kwayo.