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Ulo Ahụike Oriri na-edozi ahụ Nutrition oi-Neha Ghosh Site Neha Ghosh na October 7, 2020

A na-ewere akwụkwọ nri (Spinacia oleracea) dị ka otu n'ime nri ndị na-edozi ahụ na mbara ala n'ihi na ọ na-ebu ọtụtụ antioxidants na nri. Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ a malitere na Peshia wee gbasaa n'akụkụ dị iche iche nke ụwa wee ghọọ akwụkwọ ndụ akwụkwọ ndụ mara mma nke amaara maka njirimara na-akwalite ahụike.

Akwụkwọ nri bụ nke ezinụlọ Amaranthaceae (amaranth) nke gunyere quinoa, beets na chard Switzerland. E nwere ụdị inine atọ: akwụkwọ nri savoy, spinach ọkara savoy na inine achicha ewepụghị.

Akwụkwọ nri bụ ezigbo ihe na-enye ọtụtụ vitamin na mineral yana ọgaranya na ogige osisi dị mkpa dị ka lutein, zeaxanthin, quercetin, nitrates na kaempferol [1] .

Uru nri dị na ofe

100 g nke akwụkwọ nri nwere mmiri 91.4 g, 23 kcal ike ma o nwekwara:

2,86 g protein
0,39 g abụba
3,63 g carbohydrate
2.2 g eriri
0,42 g shuga
99 mg calcium
Igwe 2,71 mg
79 mg magnesium
49 mg site
558 mg potassium
79 mg sodium
0,53 mg zinc
0.13 mg ọla kọpa
0,897 mg manganese
1 seleg 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 vitamin A
2.03 mg vitamin E
482,9 µg vitamin K

kacha mma ehihie na abalị ude maka mmanu mmanu akpụkpọ

Uru Ahụike nke Akwụkwọ nri

1. Na-eme ka ahụ ike dị mma

Akwụkwọ nri nwere ezigbo nitrates, nke na - eme ka mgbasa ọbara na - erugharị, na - ebelata ọbara mgbali ma na - ebelata ihe egwu ọrịa obi [abụọ] . Nnyocha e mere na 2016 gosiri na ọnụnọ nke vitamin dị iche iche, mineral, phytochemicals na bioactive ogige nwere ike inyere aka melite ahụike obi. [3] .

2. Na-edowe anya dị mma n’anya

A na-ejikọ akwụkwọ nri na lutein na zeaxanthin, carotenoids abụọ ahụ ejikọtara na imezi ahụike ahụike. Carotenoid abụọ a dị na anya anyị, nke na-echebe anya site na ụzarị na-emerụ ahụ nke sitere na anyanwụ [4] . Tụkwasị na nke a, egosila na ịba ụba oriri nke lutein na zeaxanthin iji belata ihe ize ndụ nke ọrịa macular degeneration na cataracts [5] .

3. Na-echebe megide nrụgide oxidative

Ihe ndị na-enweghị isi na-akpata nrụgide oxidative n'ime ahụ nke na-ahụ maka mkpụrụ ndụ, protein na mmebi DNA nke nwere ike itinye aka na ịka nká ngwa ngwa na ọnụọgụ ọrịa shuga na kansa. Nnyocha egosiwo na akwụkwọ nri nwere antioxidants na-echebe gị pụọ na ọrịa site na ịlụ ọgụ nrụgide oxidative [6] [7] .

4. Na-ebelata obara obara

Nri nri a na-enweta na inine nwere mmetụta bara uru na ogo ọbara gị. Nitrates bu vasodilator nke n’enye aka ime ka akwara obara baa mbara ma mekwa ka obara bawanye, si otu a wedata ogo mgbali elu. Ọbara mgbali elu bụ isi ihe na-ebute ọrịa obi [8] [9] .

5. Na-egbochi anaemia

Ahụ chọrọ iron iji mepụta hemoglobin, protein nke dị n'ọbara uhie uhie nke na-ebu ọbara oxygen nwere ume na ngụgụ na n'akụkụ niile nke ahụ. Achịcha dị elu nke ígwè na ọmụmụ ihe egosila na iri iron zuru oke nwere ike igbochi anaemia enweghi ụta [10] .

6. Na-achịkwa ọrịa shuga

Akwụkwọ nri bara ọgaranya na antioxidants, nke egosiri iji belata ogo shuga shuga, mee ka insulin nwee mmetụta ma gbochie mgbanwe nrụgide oxidative na-akpata ndị ọrịa mamịrị.

7. Na-akwado ahụike ọkpụkpụ

Vitamin K na calcium bụ nri dị mkpa na-enyere aka n’ịkpụzi ọkpụkpụ, na-eme ka ọkpụkpụ dị mma ma na-egbochi osteoporosis na mgbaji ọkpụkpụ. Na inine nwere ezigbo vitamin K na calcium ma iri ya ga-enye aka mee ka ọkpụkpụ gị sie ike iri na otu .

8. Na-akwalite usoro nri nke nri

Ọnụnọ nke eriri nri na akwụkwọ nri na-enyere aka ịchekwa usoro nsị. Eriri na-egbochi afọ ntachi site na ịtinye nnukwu na stool ma na-enyere aka n'ịkwado mmegharị afọ kwesịrị ekwesị [12] .

9. Na-akwado ọgụ

Akwụkwọ nri bụ ezigbo ihe na-enye vitamin C, mmiri ọgwụ soluble antioxidant nke na-enye aka n’ime ka usoro ahụ ji alụso ọrịa ọgụ dị ike ma na-echebe megide nje ndị na-emerụ ahụ nke na-awakpo usoro ahụ ji alụso ọrịa ọgụ [13] .

10. Nwere ike ijikwa ọrịa kansa

E gosipụtara ọrụ mgbochi nke akwụkwọ nri iji kwụsị uto nke mkpụrụ ndụ kansa. Otu nnyocha e mere na 2007 kwuru na ọnụnọ nke ihe dị iche iche na akwụkwọ nri nwere ikike dị ukwuu iji gbochie uto nke mkpụrụ ndụ carcinoma cervix ụmụ mmadụ [14] .

11. Mbelata ụkwara ume ọkụ

Akwụkwọ nri bụ ezigbo ihe na-enye vitamin C na vitamin E. nri ndị a niile na-arụ ọrụ dị mkpa iji melite arụmọrụ nke ngụgụ ma gbochie mgbaàmà metụtara ụkwara ume ọkụ. [iri na ise] .

12. Na-enyere aka na nhichapụ

Phytonutrients bụ ihe ndị na-emepụta ihe na-emepụta ihe na-emepụta ihe dị na akwụkwọ nri nke nwere ike inyere aka dozie ahụ site n'iwepụ nsị na-emerụ ahụ n'ahụ. Nke a na-ebelata mbufụt ma belata ihe egwu nke ọrịa.

13. Na-egbochi ụta ọmụmụ

Achịcha dị elu nke ukwuu, vitamin B nke na-enyere aka ime DNA ma mepụta mkpụrụ ndụ ọbara uhie. Enweghi oke na nkpuru ahihia nwere ike ibute nsogbu ahuike, karie ndi di ime. Folate dị mkpa n’oge afọ ime iji nyere aka gbochie ntụpọ ọmụmụ na maka uto na mmepe nke ahụ [16] .

14. Meziwanye ụbụrụ ụbụrụ

Nri na mmiri na-emepụta ihe na-emepụta mkpụrụ osisi nwere ike inye aka mee ka ụbụrụ ụbụrụ gị ka mma. Otu nnyocha e bipụtara na magazin Neurology chọpụtara na iri otu mkpụrụ akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ gụnyere akwụkwọ nri kwa ụbọchị nwere ike inye aka belata nkụda mmụọ metụtara afọ. [17] .

15. Na-eme ka ahụ na ntutu dịkwuo mma

Egosiputara vitamin A, vitamin C na vitamin E na inine inyocha na edozi ntutu na aru gị ike. Vitamin A nwere mgbochi ịka nká ọ na-egbu oge mmalite nke wrinkles ma na-egbochi akpụkpọ ahụ, si otú a na-agbanwe ọdịdị ahụ gị. Vitamin a na-enyekwa aka na ntutu site na ime ka ntutu dị [18] .

N'aka nke ọzọ, vitamin C na-enye aka na njikọta collagen ma na-echebe akpụkpọ ahụ pụọ na ụzarị UV na-emerụ ahụ. Na vitamin E na-enyere aka zụọ anụ ahụ gị ma na - echebe akpụkpọ ahụ pụọ na mmebi ihe egwu na - akwụghị ụgwọ [19] .

Mmetụta nke akwụkwọ nri

Ọ bụ ezie na akwụkwọ nri dị ọtụtụ na vitamin, mineral na ihe ọkụkụ, ọ nwere ike ibute nsonaazụ ụfọdụ ndị mmadụ.

Ndị mmadụ na-a medicationsụ ọgwụ na-ebelata ọbara kwesịrị izere iri akwụkwọ nri n'ihi vitamin K nke dị na ya. Vitamin K na-ekere òkè na mkpụkọ ọbara na ọ nwere ike iji ọgwụ na-eme ka ọbara belata [iri abụọ] .

Akwụkwọ nri nwere calcium na oxalates. Ba ụba oriri nke inine nwere ike ime ka o nwekwuo ohere ibute okwute akụrụ [iri abụọ na otu] . Otú ọ dị, isi nri inine nwere ike belata ọdịnaya nke oxalate.

Zọ iji tinye nsị n'ime nri gị

Gbakwunye inine na pasta, salads, ofe na akpu.
Gbakwunye akwukwo nri inine na smoothies gi.
Akwụkwọ nri sauté na gbakwunye ụcha nke mmanụ oliv na-amaghị nwoke, nnu na ose ma nwee ya.
Tinye inine ke sandwichi gi ma mechie ya.
Gbakwunye akwukwo nri inine na omelette.