ZAUB NTSUAB: KHOOM NOJ KHOOM HAUS, COV TXIAJ NTSIG KEV NOJ QAB HAUS HUV THIAB DAIM NTAWV QHIA

Txog Cov Ntawv Qhia Ceev Sau Npe Tam Sim No

Hypertrophic Cardiomyopathy: Cov tsos mob, Ua rau, Kho thiab Tiv Thaiv Saib Cov Qauv Rau Cov Lus Ceeb Toom Ceev Tag Nrho Cov Ntawv Ceeb Toom Rau Cov Lus Qhia Txhua Hnub

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Tsev Kev Noj Qab Haus Huv Kev noj haus Khoom Noj Khoom Haus oi-Neha Ghosh Los Ntawm Neha Ghosh thaum lub Kaum Hlis 7, 2020

Zaub ntsuab (Spinacia oleracea) yog suav hais tias yog ib qho ntawm cov khoom noj muaj txiaj ntsig ntawm lub ntiaj teb vim nws tau ntim nrog tons ntawm antioxidants thiab cov as-ham. Cov nplooj zaub ntsuab ntsuab no muaj keeb kwm hauv Persia thiab tom qab ntawd nws kis mus rau ntau qhov chaw ntawm lub ntiaj teb thiab dhau los ua cov nplooj ntsuab uas paub txog nws cov khoom txhawb kev noj qab haus huv.

Spinach belongs rau Amaranthaceae (amaranth) tsev neeg uas tseem suav nrog quinoa, beets thiab Swiss chard. Muaj peb hom zaub ntsuab: zaub ntsuab, thiab zaub ntsuab ntsuab.

Zaub ntsuab yog cov txiaj ntsig zoo ntawm ntau cov vitamins thiab minerals thiab tseem nplua nuj nyob hauv cov nroj tsuag tseem ceeb xws li lutein, zeaxanthin, quercetin, nitrates thiab kaempferol [1] Cov.

Tus nqi noj haus ntawm Spinach

100 g ntawm spinach muaj 91,4 g dej, 23 kcal zog thiab nws kuj muaj:

2.86 g protein
0.39 g rog
3.63 g carbohydrate
2.2 g roj
0.42 g suab thaj
99 mg calcium
2.71 mg hlau
79 mg magnesium
49 mg phosphorus
558 mg poov tshuaj
79 mg ntsev
0.53 mg zinc
0.13 mg tooj liab
0.897 mg txiv maum dev
1 µg selenium
28.1 mg vitamin C
0.078 mg thiamine
0.189 mg riboflavin
0.724 mg niacin
0.065 mg pantothenic acid
0.195 mg vitamin B6
194 µg folate
19.3 mg choline
9377 IU muaj vitamin A
2.03 mg vitamin E
482.9 µg vitamin K

yuav ua li cas tshem tawm qhov tsaus nti ntawm lub ntsej muag sai

Cov txiaj ntsig kev noj qab haus huv ntawm Spinach

1. Txhim kho lub plawv mob

Zaub ntsuab nchuav muaj cov roj nitrates zoo, uas txhim kho cov ntshav kev, txo cov ntshav siab thiab txo qis kev pheej hmoo ntawm kab mob plawv [ob] Cov. Ib txoj kev tshawb nrhiav xyoo 2016 tau qhia tias muaj ntau cov vitamins, minerals, phytochemicals thiab bioactive compound tuaj yeem pab txhim kho kev mob plawv [3] Cov.

2. tswj qhov muag zoo

Cov zaub ntsuab tau ntim nrog lutein thiab zeaxanthin, ob lub carotenoids uas tau cuam tshuam los txhim kho kev noj qab haus huv qhov muag. Ob lub carotenoids no nyob rau hauv peb lub qhov muag, uas tiv thaiv lub qhov muag los ntawm cov phom sij txaus ntshai tuaj ntawm lub hnub [4] Cov. Tsis tas li ntawd, nce kev ua kom tsawg ntawm lutein thiab zeaxanthin tau pom tias yuav txo cov kev pheej hmoo ntawm cov hnub nyoog muaj feem ua paug thiab mob cataracts. [5] Cov.

3. Tiv thaiv oxidative kev ntxhov siab

Dawb radicals ua rau oxidative kev ntxhov siab nyob rau hauv lub cev uas yog lub luag haujlwm rau cov hlwb, cov protein thiab DNA puas uas tuaj yeem pab ua rau kev laus sai dua thiab muaj kev pheej hmoo mob ntshav qab zib thiab mob cancer. Cov kev tshawb fawb pom tias zaub ntsuab tau cov antioxidants uas tiv thaiv koj ntawm cov kab mob los ntawm kev sib ntaus oxidative kev ntxhov siab [6] [7] Cov.

4. Kev txo ntshav siab

Kev noj haus nitrate nyob rau hauv cov zaub ntsuab tau txais txiaj ntsig zoo rau koj cov ntshav siab. Nitrates yog cov vasodilator uas pab ua kom cov leeg ntshav ntxiv thiab txhim kho cov ntshav txaus, yog li txo cov ntshav siab. Ntshav siab yog qhov pheej hmoo txaus ntshai rau kab mob plawv [8] [9] Cov.

5. Tiv thaiv kom tsis txhob muaj ntshav khov

Cov hlau yuav tsum tau los ntawm lub cev los ua hemoglobin, uas yog protein nyob hauv cov ntshav liab uas xa cov ntshav oxygen mus rau lub ntsws thiab txhua qhov chaw ntawm lub cev. Zaub ntsuab nchuav ua rau muaj hlau ntau thiab cov kev tshawb fawb pom tau tias kev noj cov hlau txaus nws tuaj yeem tiv thaiv kom tsis muaj ntshav txaus [10] Cov.

6. Tswj ntshav qab zib

Zaub ntsuab yog nplua nuj nyob hauv antioxidants, uas tau pom tias yuav txo cov ntshav qab zib, nce insulin rhiab heev thiab tiv thaiv kev hloov pauv hauv kev nyuaj siab mob ntshav qab zib hauv cov neeg mob ntshav qab zib.

7. Txhawb pob txha noj qab haus huv

Vitamin K thiab calcium yog cov as-ham tseem ceeb uas pab tsim pob txha, ua kom pob txha tsis muaj mob thiab tiv thaiv kom tsis txhob txha thiab pob txha lov. Thiab cov zaub ntsuab ntsuab tau muaj cov vitamin K thiab calcium thiab cov zaub mov zoo nws yuav pab ua kom koj cov pob txha muaj zog thiab nyob zoo [kaum ib] Cov.

8. txhawb kev noj qab haus huv lub plab zom mov

Lub xub ntiag ntawm kev noj haus muaj fiber ntau hauv spinach pab nyob rau hauv cov zaub mov kom tsis muaj mob. Cov fiber ntau tiv thaiv cem quav los ntawm kev ntxiv cov quav rau cov quav thiab pab txhim kho lub plab [12] Cov.

9. Boosts kev tiv thaiv kab mob

Kua zaub ntsuab yog qhov zoo ntawm cov vitamin C, dej-soluble antioxidant uas pab hauv kev ua kom lub cev muaj zog tiv thaiv kab mob thiab tiv thaiv cov kab mob phem uas tawm tsam lub zog tiv thaiv kab mob. [13] Cov.

10. Muaj peev xwm tswj kev mob qog noj ntshav

Txoj haujlwm tiv thaiv qog noj hlav ntawm spinach tau pom tias nres kev loj hlob ntawm cov qog nqaij hlav cancer. Ib txoj kev tshawb nrhiav xyoo 2007 tau qhia tias muaj ntau yam nyob rau hauv spinach muaj lub peev xwm los tiv thaiv kev loj hlob ntawm tib neeg lub ncauj tsev menyuam carcinoma [14] Cov.

11. Ua kom mob hawb pob tsawg

Zaub ntsuab yog cov txiaj ntsig zoo ntawm cov vitamin C thiab vitamin E. Tag nrho cov as-ham no muaj lub luag haujlwm tseem ceeb hauv kev txhim kho lub ntsws ua haujlwm thiab tiv thaiv cov tsos mob ntsig txog hawb pob. [kaum tsib] Cov.

12. Cov tshuaj pab hauv detoxification

Phytonutrients yog ntuj tsim tebchaw nyob rau hauv cov zaub ntsuab uas tuaj yeem pab detoxify lub cev los ntawm kev tshem tawm cov co toxins tawm hauv lub cev. Qhov no ua rau txo qis qhov mob thiab txo cov kab mob txaus ntshai.

13. Tiv thaiv kab mob kev yug

Zaub ntsuab yog cov muaj folate ntau, yog cov vitamin B uas pab tsim DNA thiab tsim cov qe ntshav liab. Kev tsis muaj peev xwm ntawm cov folate tuaj yeem ua rau muaj mob rau lub cev, tshwj xeeb tshaj yog rau cov poj niam cev xeeb tub. Cov tshuaj folate yog xav tau thaum cev xeeb tub los pab tiv thaiv kev yug menyuam thiab kev loj hlob thiab kev loj hlob ntawm lub cev [16] Cov.

14. Txhim kho cov mob hlwb

Cov as-ham thiab cov tshuaj lom neeg muaj nyob rau hauv zaub ntsuab tuaj yeem pab txhim kho koj lub hlwb kom zoo. Kev tshawb fawb tshaj tawm hauv phau ntawv Xov Xwm Neurology tau pom tias kev noj ib qho zaub ntsuab nrog rau zaub ntsuab hauv ib hnub tuaj yeem pab txo qis kev paub ntawm lub hnub nyoog. [17] Cov.

15. txhim kho cov tawv nqaij thiab plaub hau noj qab haus huv

Muaj cov vitamin A, vitamin C thiab vitamin E hauv zaub ntsuab tau qhia tias ua kom koj cov plaub hau thiab tawv nqaij noj qab haus huv. Vitamin A muaj lub zog los tiv thaiv kev laus nws ua rau qhov pib ntawm wrinkles thiab hydrates ntawm daim tawv nqaij, yog li hloov chaw ntawm koj daim tawv nqaij. Cov vitamin no tseem pab hauv cov plaub hau kev loj hlob los ntawm kev ua plaub hau plaub hau [18] Cov.

Ntawm qhov tod tes, vitamin C pab hauv collagen synthesis thiab tiv thaiv daim tawv nqaij los ntawm teeb meem UV rays. Thiab cov vitamin E pab txhawb koj cov tawv nqaij thiab tiv thaiv daim tawv nqaij dawb dawb [19] Cov.

Sab sij huam Cov Zaub ntsuab

Txawm hais tias spinach muaj ntau hauv cov vitamins, minerals thiab cov nroj tsuag sib xyaw, nws tuaj yeem ua rau muaj kev phiv hauv qee tus neeg.

Cov neeg uas siv tshuaj kho cov ntshav hauv lub cev yuav tsum zam kom tsis txhob noj zaub ntsuab vim tias cov vitamin K ntau nyob hauv nws. Vitamin K ua lub luag haujlwm hauv cov ntshav txhaws thiab nws tuaj yeem cuam tshuam nrog kev noj tshuaj ntshav ntshav [nees nkaum] Cov.

Zaub ntsuab xyaw muaj calcium thiab oxalates. Kev nce siab ntawm kev noj zaub ntsuab tuaj yeem ua rau muaj kev pheej hmoo ntawm kev mob hauv lub raum pob zeb [nees nkaum-ib] Cov. Txawm li cas los xij, ua noj zaub ntsuab tuaj yeem txo nws cov ntsiab lus oxalate.

Txoj hauv kev rau suav nrog Spinach Rau hauv koj cov zaub mov

Ntxiv cov spinach rau cov nplej zom, zaub nyoos, kua zaub thiab khaub noom.
Ntxiv ib txhais tes ntawm spinach hauv koj lub smoothies.
Sauté spinach thiab ntxiv qhov khiav ceev ntawm cov nkauj xwb cov txiv ntseej roj, ntsev thiab kua txob thiab muaj nws.
Ntxiv cov spinach hauv koj lub qhaub cij thiab ntaub qhwv.
Ntxiv ib qho puv tes ntawm spinach hauv koj li omelette.