1.Intangiriro kuri epinari
Epinari (Spinacia oleracea L.), izwi kandi nk'imboga zo mu Buperesi, imboga z'umutuku, imboga za parrot, n'ibindi, ni ubwoko bwa Epinari yo mu muryango Chenopodiaceae, kandi iri mu cyiciro kimwe na beterave na cinoa.Nibimera byumwaka bifite amababi yicyatsi mugihe cyo gukura kiboneka mugusarura.Ibimera bigera kuri m 1 z'uburebure, imizi ya conique, umutuku, gake cyane cyera, halberd to ovate, icyatsi kibisi, cyuzuye cyangwa gifite amenyo ameze nkayinyo.Hariho ubwoko bwinshi bwa epinari, bushobora kugabanwa muburyo bubiri: amahwa n'amahwa.
Epinari ni igihingwa ngarukamwaka kandi hari ubwoko bwinshi bwa epinari, bimwe muribyo bikwiranye nubucuruzi.Hariho ubwoko butatu bwibanze bwa epinari ikura muri Reta zunzubumwe zamerika: amababi yuzuye (amababi azunguruka), amababi meza (amababi yoroshye), hamwe na kimwe cya kabiri gikaranze (kigoramye gato).Byombi ni icyatsi kibisi kandi itandukaniro nyamukuru nubunini bwamababi cyangwa guhangana birwanya.Ubwoko bushya hamwe nibiti bitukura hamwe namababi nabyo byatejwe imbere muri Amerika.
Ubushinwa nicyo gihugu kinini gikora epinari, gikurikirwa n’Amerika, nubwo umusaruro n’ibikoreshwa byazamutse mu myaka 20 ishize, bigera ku biro 1.5 kuri buri muntu.Kugeza ubu, Californiya ifite hegitari zigera ku 47.000 zatewe kuri hegitari, kandi epinari ya Californiya iyoboye inzira kubera umusaruro wumwaka.Bitandukanye nubusitani bwurugo, iyi mirima yubucuruzi itera imbuto ya miliyoni 1.5-2.3 kuri hegitari kandi ikura mubibanza binini bya santimetero 40-80 kugirango bisarurwe byoroshye.
2.Imirire yintungamubiri ya epinari
Urebye ku mirire, epinari irimo intungamubiri zimwe na zimwe zingenzi, ariko byose muri byose, intungamubiri nyamukuru ni amazi (91.4%).Nubwo yibanda cyane ku ntungamubiri zikora ku buryo bwumye, intungamubiri za macronutrient ziragabanuka cyane (urugero, proteine 2.86%, ibinure 0.39%, ivu rya 1.72%).Kurugero, fibre yimirire yuzuye ni 25% yuburemere bwumye.Epinari nyinshi muri micronutrients nka potasiyumu (6,74%), fer (315 mg / kg), aside folike (22 mg / kg), vitamine K1 (phylloquinone, 56 mg / kg), vitamine C (3,267 mg) / kg) , betaine (> 12,000 mg / kg), karotenoide B-karotene (654 mg / kg) na lutein + zeaxanthin (1,418 mg / kg).Byongeye kandi, epinari irimo metabolite zinyuranye zakozwe na flavonoide zikomoka, zifite ingaruka zo kurwanya inflammatory.Muri icyo gihe, kirimo kandi aside nyinshi ya acide ya fenolike, nka p-coumaric aside na ferulic aside, p-hydroxybenzoic aside na aside vanillic, na lignans zitandukanye.Mubindi bikorwa, ubwoko butandukanye bwa epinari bufite antioxydeant.Ibara ry'icyatsi cya epinari rituruka cyane cyane kuri chlorophyll, byagaragaye ko bidindiza gusiba gastrica, kugabanya ghrelin, no kongera GLP-1, ifasha diyabete yo mu bwoko bwa 2.Kubijyanye na omega-3s, epinari irimo aside stearidonic kimwe na aside eicosapentaenoic (EPA) na aside alpha-linolenic (ALA).Epinari irimo nitrate yahoze itekereza ko ari mbi ariko ubu ikaba itekereza ko ifitiye akamaro ubuzima.Irimo kandi oxyde, nubwo, ishobora kugabanywa no guhumeka, irashobora kugira uruhare mu gushiraho amabuye y'uruhago.
3. Gukoresha epinari mu biryo byamatungo
Epinari yuzuyemo intungamubiri kandi ni inyongera ikomeye ku biryo by'amatungo.Epinari iza ku mwanya wa mbere muri superfoods, ibiryo bifite antioxydants karemano, ibintu bioaktike, fibre ikora nintungamubiri zingenzi.Nubwo benshi muritwe twakuze badakunda epinari, iboneka mubiribwa bitandukanye ndetse nimirire muri iki gihe, akenshi bikoreshwa nkimboga zigihembwe muri salade cyangwa muri sandwiches mu mwanya wa salitusi.Urebye ibyiza byayo mumirire yumuntu, epinari ikoreshwa mubiribwa byamatungo.
Epinari ifite uburyo butandukanye mukoresha ibiryo byamatungo: gushimangira imirire, ubuvuzi, kongera isoko, kandi urutonde rukomeza.Kwiyongera kwa epinari mubusanzwe nta ngaruka mbi bifite, kandi bifite ibyiza nka "superfood" mubiribwa byamatungo bigezweho.
Isuzuma rya epinari mu biryo byimbwa ryatangajwe kuva 1918 (McClugage na Mendel, 1918).Ubushakashatsi buherutse gukorwa bwerekanye ko spinach chlorophyll yinjira kandi ikajyanwa mu ngingo n’imbwa (Fernandes et al., 2007) kandi bishobora kugirira akamaro okiside ya selile ndetse nubudahangarwa bw'umubiri.Ubundi bushakashatsi bwinshi buherutse gukorwa bwerekanye ko epinari ishobora kongera ubumenyi nkigice cya antioxydeant.
None, nigute ushobora kongeramo epinari mubiryo byingenzi byamatungo yawe?
Epinari irashobora kongerwamo ibiryo byamatungo nkibigize kandi rimwe na rimwe nkibara ryibiryo bimwe.Waba wongeyeho epinari yumye cyangwa ifite amababi, umubare wongeyeho ni muto-hafi 0.1% cyangwa munsi yayo, igice kubera igiciro cyinshi, ariko nanone kubera ko idafashe imiterere yacyo mugihe cyo kuyitunganya, kandi amababi ahinduka imboga nkicyondo. , amababi yumye aravunika byoroshye.Nyamara, isura mbi ntabwo ibangamira agaciro kayo, ariko antioxydants, immunite cyangwa imirire bishobora kuba bidafite akamaro bitewe numubare muke wongeyeho.Nibyiza rero kumenya igipimo cyiza cya antioxydants icyo aricyo, nubunini ntarengwa bwa epinari amatungo yawe ashobora kwihanganira (bishobora gutera impinduka zimpumuro nziza nuburyohe).
Muri Amerika, hariho amategeko yihariye agenga guhinga, gusarura no gukwirakwiza epinari kugirango abantu barye (80 FR 74354, 21CFR112).Urebye ko epinari nyinshi murwego rwo gutanga zituruka kumasoko amwe, iri tegeko rireba ibiryo byamatungo.Epinari yo muri Amerika igurishwa munsi ya Amerika nimero ya 1 cyangwa US No 2 yihariye.Amerika No 2 irakwiriye cyane kubiryo byamatungo kuko birashobora kongerwaho kubanza gutunganywa.Chipine yumye yumye nayo irakoreshwa.Mugihe cyo gutunganya ibice byimboga, amababi yimboga yasaruwe arakaraba kandi akabura amazi, hanyuma akumishwa mumashanyarazi cyangwa akuma, kandi umwuka ushyushye ukoreshwa mugukuraho ubuhehere, hanyuma nyuma yo kubitondekanya, bipakirwa kugirango bikoreshwe.
Igihe cyo kohereza: Gicurasi-25-2022