Mukati
tsananguro
Sipinachi inoonekwa se "superfood" yechikonzero - yakawanda inovaka uye vhitamini-yakapfuma miriwo inonetsa kuwana. Heano maitiro ekuti uwane zvakanyanyisa kubva sipinashi.
Sipinachi nhoroondo
Sipinachi imiriwo yakasvibira inoibva mumwedzi mumwe chete. Kupesana nekutenda kwakakurumbira, sipinashi ndeyemuriwo, kwete girini.
Persia inoonekwa seinzvimbo yekuzvarwa kwesipinashi, kwayakatangwa kekutanga. Muti uyu wakasvika kuEurope muMiddle Ages. Muti uyu unowanikwa musango muCaucasus, Afghanistan, Turkmenistan. Munyika dzechiArab, sipinachi yakakosha goho sezvakaita kabichi munyika medu; inodyiwa kazhinji kazhinji uye mune chero chimiro.
Sipinachi muto unoshandiswa sekara rekudya, kuwedzerwa kumakirimu, ice cream, bundu remadhingi uye kunyange pasita.
Vazhinji vakadzidza nezve sipinashi kubva kuAmerican cartoon nezve mutyairi Popeye. The protagonist vakadya zvomumagaba sipinachi panguva dzose dzakaoma ezvinhu uye pakarepo recharged pachake nesimba uye vakawana masimba. Nekuda kwerudzi urwu rwekushambadzira, uyu muriwo wave kufarirwa zvisingaite muUnited States uye vagadziri vepinashi vakatomisa shongwe kuPapay.
Maumbirwo uye macalorie zvemukati
- Makorori zvemukati wesipinashi 23 kcal
- Mafuta 0.3 magiramu
- Mapuroteni 2.9 gramu
- Carbohydrate 2 gramu
- Mvura 91.6 gramu
- Chikafu fiber 1.3 gramu
- Yakaguta Fatty Acids 0.1 gramu
- Mono- uye disaccharides 1.9 magiramu
- Mvura 91.6 gramu
- Unsaturated fatty acids 0.1 magiramu
- Mavhitamini A, B1, B2, B5, B6, B9, C, E, H, K, PP, Choline, Beta-carotene
- Minerals Potassium (774 mg.), Calcium (106 mg.), Magnesium (82 mg.), Sodium (24 mg.
- Phosphorus (83 mg), Iron (13.51 mg).
Zvakanakira sipinashi
Sipinachi inoonekwa seinovaka muviri, izvo zvinoshamisa kana zvichienzaniswa neyakajairika magidhi. Iyo poindi ndeye yakakwira mapuroteni zvirimo mumuriwo - chete madiki mapizi uye bhinzi zvine zvimwe zvacho. Iyi protein yemuriwo inogaya nyore uye inoguta kwenguva yakareba.
Sipinachi inobata zvinyorwa zve potassium, iron uye manganese zvemukati. Inokurudzirwa kune vanhu vane anemia uye munguva yekudzoreredza mushure mekurwara. Sipinachi ine yakapfava inorwisa-kuzvimba, laxative uye diuretic mhedzisiro, nekuda kwekuti inoshanda kune edema.
Kune zvakare yakawanda ayodini musipinachi, iyo inobatsira kune vagari venzvimbo dzisina kukwana iodization yemvura uye chikafu. Kusanganisira sipinashi mukudya kwako kunogona kutsiva kushomeka mune ino micronutrient.
Iyo yakakwira fiber zvemukati inobatsira kuwedzera ura motility, kurwisa kupatirwa, uye nekumhanyisa metabolism uchideredza uremu Fiber faibha dzinozvimba mumatumbu uye kuita kuti unzwe kuzara.
Mashizha ese akasvibira ane chlorophyll, saka sipinashi inovandudza microcirculation, inodzivirira ropa uye bile kubva mukukora. Sipinachi inobatsira zvakanyanya kune vakadzi vane nhumbu uye vanodya zvinomera.
Sipinachi inokuvadza
Nekuda kweiyo yakakwira yezvinyorwa zveiyo oxalic acid mukuumbwa kwemuriwo, zvinorambidzwa kuidya kune vanhu vane chirwere chegout uye rheumatism, chakanyanya mudumbu ulcer. Kuwedzera kweiyo oxalic acid mune chikafu kunogona kumutsa kuwedzera kweurolithiasis uye cholelithiasis, cystitis.
Vana vadiki havana kukurudzirwa kuti vape sipinashi nekuda kwechikonzero chimwe chete - zvichiri kuomera ura hwemwana kurarama nechikafu chakadai. Yakashata yeese oxalic acid mumashizha madiki emuti.
Iyo yakakwira huwandu hwefibhi musipinachi inogona kukonzeresa gasi uye manyoka - saka zvakanakisa kudya muzvikamu zvidiki. Kune matambudziko ane chirwere chetachiona, zvinokurudzirwa kudya sipinashi mushure mekubvunza nyanzvi. Kuzadza kwemuriwo ine ayodini kunogona kukanganisa maitiro echirwere.
Iko kushandiswa kwesipinachi mumushonga
Mukurapa, sipinashi inowanzo kuverengerwa muzvikafu zvekurapa. Nekuda kweayo yakaderera macalorie zvemukati uye yakaderera glycemic index, sipinashi inokurudzirwa kune vane chirwere cheshuga uye vanhu vakafutisa.
Sipinachi inonyanya kukosha kune vakwegura: beta-carotene uye lutein mune uyu muriwo zvinoderedza kuneta kwemaziso uye zvinogona kudzivirira kuora kwemaziso, shanduko dzine chekuita nezera muitina, pamwe nekuona kwehurema kubva kubasa rinonetesa pakuongorora. Panyaya yezvirimo zvemamayera anobatsira, sipinashi ndeyechipiri chete kune karoti.
Sipinachi muto unotorwa seyakareruka laxative inowedzera ura motility. Zvakare, muto unoshandiswa pakuchenesa mukanwa - iyo inorwisa-kuzvimba mhedzisiro inobatsira pakurapa kwechirwere chemazino.
Iko kushandiswa kwesipinachi mukubika
Sipinachi inodyiwa nyowani, yakabikwa, yakakanyiwa uye inowedzerwa kwese kwese: mumuto, masobho, masaladi, casseroles uye kunyangwe cocktaileta. Sipinachi nyowani inonyanya kubatsira, uye kana ikawedzerwa kune madhishi anopisa, magidhi anoiswa kumagumo uye akadyiwa kwenguva pfupi kuitira kuchengetedza mavitamini akawanda sezvinobvira.
Zvirinani kudya madhishi akagadzirwa nesipinachi nekukasira uye usachengete kwenguva yakareba, sezvo nitric acid munyu musanganiswa wesipinachi unogona kupedzisira washanduka kuita munitrogenous munyu une njodzi kuhutano.
Spaghetti nesipinachi
Iko kuwedzerwa kwesipinashi kunowedzera kunaka kweyakajairwa spaghetti. Iyo dhishi inoshanduka kuva inogutsa uye ine hutano.
Ingredients
- Pasita (yakaoma) - 150 gr
- Sipinachi - 200 gr
- Kunwa kirimu - 120 ml
- Cheese (yakaoma) - 50 gr
- Hanyanisi - hafu hanyanisi
- Howa (semuenzaniso, champignon kana oyster howa) - 150 gr
- Ground nhema mhiripiri - kuravira
- Salt to taste
- Ruomba - 1 tbsp chipunu
Kugadzirira
- Shamba hanyanisi uye howa uye cheka muhafu mhete nezvidimbu. Pisa ruomba muhari yekutsvaira uye fry hanyanisi uye howa kusvikira nyoro. Wedzera sipinashi, cheka kuita zvidimbu, unomutsa uye simmer kwemaminetsi mashoma.
- Wobva wadira mukirimu, munyu uye mhiripiri, wedzera grated chizi uye sanganisa zvakanaka. Dhavhara pani nechivharo uye simmer pamusoro pemoto wakadzika kusvikira chizi yanyungudika.
- Panguva ino, bika spaghetti mumvura maererano nemiraidzo iri pasuru. Dhonza, simbisa spaghetti nesipinashi muto usati washumira, kana nzvimbo pamusoro.