Calories thiab Kev Noj Qab Haus Huv Rau Cov Khoom Ntsuab
Spinach tau ntxiv rau txhua hom khoom noj sib txawv thiab tuaj yeem siv rau hauv cov zaub mov uas tsis muaj peev xwm vim tias nws tsis muaj calorie, khoom noj khoom haus muaj fiber ntau. Spinach ntxiv ntim, xim, kev ntxhib los mos, cov vitamins thiab minerals rau txhua hom khoom noj. Seb ua siav los yog nyoos, spinach yog ib yam khoom noj khoom haus.
Cov nplooj zaub thiab lwm cov nplooj ntsuab los yog cov zaub tsis yog zaub ntsuab feem ntau suav hais tias "khoom noj khoom haus" noj cov zaub mov tsis muaj peev xwm vim tias lawv muaj cov nqi carbohydrate tsawg (txog 5 grams hauv ib khob) thiab muaj feem xyuam rau cov ntshav qab zib.
Nws muaj peb hom kev spinach, txhua tus muaj ntau ntau yam hauv nws chav kawm uas sib txawv loj thiab zoo li cas. Savoy spinach muaj maub, ntsuab, crinkly, thiab curly nplooj. Caij nplooj ntoos tsho / cov nplooj ntsuab yooj yim yog yooj yim los so ntxuav savoy thiab feem ntau zus rau cov kaus poom thiab khov nab kuab. Thaum kawg, ib nrab lub savoy tau tib yam kev ntxhib los mos xws li savoy nrog me ntsis crinkled nplooj thiab yog zus rau kev lag luam tshiab thiab kev ua haujlwm. Txawv hom ntawm spinach lends lawv tus kheej favorably rau ntau hom huab cua, yog li ntawd, tshiab spinach yog muaj tag nrho cov xyoo ntev. Khov thiab cov kaus poom hauv qab zib kuj tau muas txhua xyoo.
| Spinach Nutrition Truths | |
|---|---|
| Kev Pab Cuam 1 khob (30 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 7 | |
| Calorie los ntawm roj 1 | |
| Tag Nroj Hlab 0.1g | 0% |
| Saturated rog 0g | 0% |
| Polyunsaturated rog 0g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 24mg | 1% |
| Tshuaj Ntshav 167.4mg | 5% |
| Carbohydrates 1.1g | 0% |
| Kev noj haus Fiber 0.7g | 3% |
| Qab Zib 0.1g | |
| Protein 0.9g | |
| Vitamin A 56% · Vitamin C 14% | |
| Calcium 3% · Iron 5% | |
* Raws li 2,000 calorie diet | |
Ib lub khob ntawm spinach los yog ib nrab lub khob cooked muaj txog 7 calories thiab tsuas yog 1 gram ntawm carbohydrate. Feem ntau ntawm cov carbohydrates pom nyob rau hauv spinach los ntawm fiber, ua spinach ib tug heev txhaws zaub. Tsis tas li ntawd, ib lub khob ua khoom noj muaj ib nrab hnub ntawm cov vitamin A, tsib feem pua ntawm cov hluavtaws txhua hnub, vitamin K, vitamin C thiab lwm cov vitamins B, xws li B6, riboflavin, thiab folate.
Kev Noj Qab Haus Huv Rau Cov Txiv Neej
Muaj ntau ntau cov vitamins thiab minerals pom nyob rau hauv spinach, ua nws ib tug noj zaub mov zoo heev. Spinach yog ib qho zoo heev ntawm fiber , vitamin K , vitamin A , vitamin C, folate , thiab manganese. Nws yog ib qhov chaw zoo ntawm vitamin B6, riboflavin, magnesium, potassium, thiab hlau, thiab yog ib qhov zoo ntawm calcium thiab vitamin E.
Ntxiv nrog rau kev ntim cov vitamins thiab minerals, spinach muaj chlorophyll, uas muab nws cov xim ntsuab. Chlorophyll kuj tuaj yeem cuam tshuam cov kab mob carcinogenic ntawm teeb meem byproducts uas yog generated thaum muab cov khoom noj rau kub kub. Tsis tas li ntawd xwb, cov ntaub ntawv tshawb xyuas tsiaj los ntawm cov tsiaj kev tshawb fawb qhia tias supplementation yuav txo oxidative puas tsuaj los ntawm cov tshuaj carcinogens thiab hluav taws xob.
Cov Vitamin A thiab Precautor beta-carotene uas pom muaj nyob rau hauv cov kabmob yog qhov tseem ceeb rau qhov muag kev noj qab haus huv thiab cov vitamin K uas pom muaj nyob rau hauv spinach yuav pab tiv thaiv mob hawb pob thiab muaj feem xyuam rau cov ntshav qabzib.
Spinach kuj yog ib qho ntawm cov tsiaj tsis yog tsiaj. Hlau yog ib qho tseem ceeb ntawm ntau yam kev lom neeg, xws li cov pa tsheb thauj khoom thiab kev cia khoom, cov roj metabolism, thiab kev sib hloov ntawm DNA. Iron-deficiency yog ib qho ua rau cov plaub hau ploj, uas tuaj yeem tiv thaiv tau txais cov khoom noj uas muaj iron ntau xws li spinach.
Cov Lus Nug Txog Cov Spinach
Kuv puas noj spinach yog kuv noj cov tshuaj tsw qab?
Txoj hauj lwm ntawm coumadin yog pab kom tsis txhob muaj ntshav txhaws. Vim tias vitamin K yog ib qho tseem ceeb hauv cov ntshav khov, nws yog ib qho tseem ceeb rau koj nco txog koj cov zaub ntsuab ntsuab, xws li zaub ntsuab. Pab coumadin ua haujlwm zoo, nws yog ib qho tseem ceeb uas yuav tau khaws koj cov tshuaj vitamin K kom ntau li ntau tau. Sudden increases or decreases nyob rau hauv cov vitamin K intake yuav nce lossis txo cov nyhuv ntawm coumadin.
Khaws koj cov khoom noj uas muaj vitamin K kom zoo li qub txhua hnub. Piv txwv, yog tias koj npaj yuav noj ib khob ntawm cov khoom noj txhua hnub (spinach, zaub paj, lwm qhov, thiab lwm yam), ua txhua hnub.
Nws tseem ceeb heev kom tsis txhob muaj kev hloov loj rau koj kom noj tau cov vitamin K.
Ntau npaum li cas nyoos tau zaub ua paug thaum noj?
Raw spinach shrivels cia considerably thaum ua noj. Feem ntau, 10-ounce hnab ntawm spinach, piv txwv li, yuav condense mus txog 1.5 khob ntawm siav spinach.
Koj puas poob cov vitamins thaum koj noj zaub ntsuab?
Qee cov dej muaj dej muaj txiaj ntsig, xws li vitamin C thiab B cov vitamins, tau ploj thaum noj zaub ntsuab. Txawm li cas los xij, vim tias feem ntau cov neeg noj khoom noj ntau dua cov txiv hmab txiv ntoo noj dua li cov nqaij lawv ua rau cov khoom noj uas ploj lawm los ntawm kev noj mov loj dua.
Picking thiab Khaws Koob Tshuaj Lom
Zoo li feem ntau cov nplooj zaub ntsuab, nplooj yuav tsum yog nkig, kev sib tw, thiab ntsuab. Txhob tawm wilted nplooj los yog cov neeg tsis muaj zog. Cov nplooj daj los yog xim av yuav tsum tau muab pov tseg.
Yog tias ua tau, xaiv cov zaub ntsuab uas yog cov organic, raws li cov zaub qhwv rau ntawm daim ntawv teev cov dej khov thiab muaj cov tshuaj tua kab ntau dua lwm cov zaub.
Yog tias koj yuav nqus cov noob zaub hauv lub hnab los sis lub thawv, yuav tsum muab nws tshiab li tshiab tau. Qhov ntau dua tshiab cov khoom yog qhov zoo tshaj plaws nws yuav yog.
Koj yuav paub tias koj cov khoom noj tau ploj mus thaum nws pib los yog nws pib hnov tsw.
Txog kev cia khoom noj, cia ua ntej ntxuav thiab spun zaub ntsuab nyob rau hauv lub hnab ntim zipped lossis yas tho hlua nrog ib daim ntawv so tes qhuav hauv lub tub yees kom txog li 3 lub lis piam. Koj tuaj yeem khov koj cov zaub ntsuab. Ua li no, npuaj koj cov zaub ua dej hauv npau npau ib feeb thiab tom qab ntawd muab tso rau hauv chav da dej kom txias. Tom qab, muab ntaub ntawv kom ntau li ntau tau thiab ua rau lub ncuav mus rau ib qho khoom noj, muab tso rau hauv lub hnab zip xauv hauv lub tub yees txias. Blanching the spinach ua ntej yuav pab xauv cov vitamins thiab minerals thiab muab nws nws zoo nkauj, ci ntsuab xim.
Txoj Kev Noj Qab Nyob Zoo rau Npaj Koob Tshuaj
Spinach hlob nyob rau hauv av thiab yuav tsum tau rinsed dua nyob rau hauv dej txias kom tshem tawm tag nrho cov cim ntawm grit los ntawm nplooj.
Spinach ua haujlwm zoo nrog cov dej noo ua kom cov dej khov ua noj, ua kom cov dej khov thiab cov nplaum yog siv. Ceev faj thaum ua noj nrog roj, raws li spinach ua tau zoo li ib daim txhuam cev thiab ntub dej ntau ntawm roj, ua rau muaj calorie ntau ntau.
Spinach kuj siv tau nyoos li ntsuab nyias los yog ib qho khoom noj muaj haus. Tau muaj tswv yim thiab siv cov khoom noj raws li ib daim tuaj yeem hloov ua mov rau thaum ua daim ntaub qhwv, lossis ntxiv rau qe qe. Chop nws thiab ntxiv nws cov kua zaub thiab casseroles los yog khoom noj khoom haus protein ntau nrog nws rau ib lub txiv hmab txiv ntoo thiab cov protein kom puv.
Zaub mov txawv nrog Spinach
Siv spinach ua txhua yam thiab txhua yam, los ntawm dips, rau cov khoom qab zib rau casseroles , cov kev xaiv tsis muaj qhov kawg.
Qhov chaw:
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib Phau Ntawv ntawm Chav Kawm Txuj Ci. 3rd ed. Upper Sadle River, NJ: Prentice Hall, 2003: 803-804.
> Linus Pauling lub koom haum. Chlorophyll thiab Chlorophyllin. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/chlorophyll-chlorophyllin
> Linus Pauling lub koom haum. Hlau. http://lpi.oregonstate.edu/mic/minerals/iron
> Lub Chaw Saib Xyuas Kev Noj Qab Haus Huv Ntawm Lub Chaw Kho Mob Lub Chaw Ua Haujlwm Tawm Tsam. Cov Ntaub Ntawv Tseem Ceeb Yuav Tau Paub Thaum Koj Noj Warfarin (Coumadin) thiab Vitamin K. http://www.cc.nih.gov/ccc/patient_education/drug_nutrient/coumadin1.pdf