Ifu ya spal kubiryo byabantu nibiryo byiza

Imirire ya epinari ifu

Intungamubiri-umukire: epinari izwi cyane kubwintu bwintungamubiri nyinshi. Nisoko ikomeye ya vitamine, imyunyu ngugu, hamwe na antioxydants.

Vitamins: Ifu ya epinari iri hejuru cyane muri vitamine A, C, na K. Vitamine A ni ngombwa mu bikorwa by'umusaruro wa Contine, Vitamine K ni ngombwa mu maraso meza n'amagufwa.

Amabuye y'agaciro: Ifu ya epinari irimo amabuye y'agaciro atandukanye arimo icyuma, Calcium, Magnesium, na potasiyumu. Icyuma ningirakamaro kumaraso atukura meza, mugihe Calcium, magnesium, na potasiyumu ari ngombwa kubungabunga imitsi ikwiye n'imikorere mibi.

Antioxidents: Epinari ni isoko ikomeye yaba anitimaxdiday nka beta-carotene, lutein, na zeaxanthin. Ibi bikoresho bifasha kurinda umubiri kurwanya imihangayiko kandi birashobora kugira inyungu zifatika zubuzima bw'amaso.

Fibre: Ifu ya epinari nisoko nziza ya fibre. Fibles agira uruhare runini mu igogora, guteza imbere ubuzima bw'imbunda, kandi irashobora kandi gufasha kugena urwego rw'isukari yamaraso no guteza imbere abatsi.

Birakwiye ko tumenya ko ibintu byimirire yifu ya epinari bishobora gutandukana bitewe nibintu nkubwiza bwa epinari yakoreshejwe, uburyo bwo gutunganya, nububiko. Buri gihe ni igitekerezo cyiza cyo kugenzura amakuru yimirire kubipakira cyangwa kugisha inama nuwabikoze amakuru yihariye yerekeye ifu ya epinari ufite.

Kubiryo byabantu nibiryo byibiryo

Ifu ya epinari irashobora kuba yiyongera ku biryo byombi n'ibiryo by'amatungo. Hano hari ibikoresho hamwe ninyungu zifu ya epinari kuri yombi:

Ibiryo byabantu:
A.Bitamo ninzure: Ongeraho ifu ya spinari kugirango woroshye cyangwa imitobe birashobora kongera intungamubiri, cyane cyane vitamine n'amabuye y'agaciro.
BB guteka no guteka: Ifu ya epinari irashobora gukoreshwa nkibiryo bisanzwe byokurya no kongeramo flavor yoroheje ya spinach kubicuruzwa bitetse, pasta, na sosiki.
Isupu ya CC hamwe nibibi: Birashobora kongerwaho isupu, isupu, hamwe no kwibiza kugirango wongere agaciro imirire hanyuma wongere agatsindiye ibara ryicyatsi.

Ibiryo by'amatungo:
Igisubizo. Birashobora kugirira akamaro cyane amatungo akeneye intungamubiri cyangwa ufite ibisabwa byimirire.
B.Giziga Ubuzima: Fibre ikubiyemo ifu ya epinari irashobora guteza imbere igogora nziza mumatungo.
c. Ijisho na Coat: Antioxydidents muri Spinach na Lutein na Zeaxanthin, irashobora gushyigikira ubuzima bw'amaso kandi ikagira uruhare mu ikoti ryiza.

Iyo ukoresheje ifu ya spinari kubiryo byamatungo, ni ngombwa kugirango ugirire inama cyangwa imirire yo gutondekanya kugirango akemure ibibazo byimirire yose hamwe nibitekerezo byose byubuzima.