Isipinatshi Powder 101: Izibonelelo, Ukusetyenziswa, indlela yokuyisebenzisa, kunye nento onokuyithenga 

Ukufumana imifuno enamagqabi aneleyo kwisidlo sakho semihla ngemihla kunokuziva ngathi ngumsebenzi, nangona uyazi ukuba zikulungele kangakanani. Umgubo wesipinatshi uyisombulula le ngxaki ngokupakisha zonke isondlo esisisiseko sesipinatshi esitsha kwishelufu ezinzileyo, engumgubo oguquguqukayo ongena phantse kuso nasiphi na isidlo. Nokuba uyingcali kwishishini lokutya ofumana izithako ezininzi okanye umpheki wasekhaya ojonge ukonyusa ukutya kweveggie yosapho lwakho, sicazulule yonke into odinga ukuyazi malunga nesi sithako sithandwayo sokutya okuphezulu.

Yintoni Umgubo wesipinatshi?

Umgubo wesipinatshi sipinatshi esijikelwe nje kancinci esomisiweyo saculwa sangumgubo ocolekileyo. Yindlela efanelekileyo yokongeza isondlo samagqabi aluhlaza kwiiresiphi ngaphandle kokulungiselela, inkunkuma, okanye ubomi obufutshane beshelufu yesipinatshi esitsha.

Yenziwa Njani Umgubo Wespinatshi?

Uninzi lwepowder yesipinatshi ekumgangatho ophezulu wenziwa ngokuhlamba isipinatshi esitsha, ukususa ukufuma okugqithisileyo, kunye nokusomisa ngokumisa umkhenkce okanye ukuphelelwa ngubushushu obuphantsi. Amagqabi omisiweyo aye agaywe abe ngumgubo ocolekileyo ekulula ukuwuxuba ekutyeni nakwiziselo.

Umgubo wesipinatshi vs Isipinatshi esitsha: Umahluko ongundoqo

Isipinatshi esitsha sine-90% + yamanzi, ngoko ke kufuneka utye ukutya okukhulu ukuze ufumane idosi egxininisiweyo yezondlo. Umgubo wesipinatshi uyawasusa onke loo manzi, ngoko ke ithisipuni enye ihambisa isondlo seekomityi ezininzi zesipinatshi esitsha. Ikwahlala iinyanga ezinde kunesipinatshi esitsha, nto leyo eyenza ukuba ilungele ukugcina isambuku kunye nokubonelela ngokutya okungxamisekileyo. Eyona tradeoff? Ezinye izondlo ezithambileyo ziqhekeka kancinci ngexesha lokulungiswa, nangona iindlela zokomisa ezikumgangatho ophezulu zigcina uninzi lwexabiso lesondlo.

Iprofayili yeSondlo yeSipinatshi Powder (Ngokukhonza)

I-10-gram enye ekhonzayo (malunga neetipuni ezi-2) yesipinatshi yomgubo iqulethe i-35 calories, i-1 gram yefiber, i-5 grams yeprotheyini esekelwe kwisityalo, kunye ne-300% ye-vitamin K yakho yemihla ngemihla, i-100% ye-vitamin A yakho yemihla ngemihla, i-50% ye-vitamin C yakho yemihla ngemihla, i-15% yentsimbi yakho yemihla ngemihla, kunye ne-10% ye-calcium kunye ne-beta-tene yemihla ngemihla njenge-antioxidants yakho.

IiNzuzo zeMpilo eziphezulu zeSipinatshi somgubo

Umgubo wesipinatshi unikezela ngoluhlu olubanzi lweenzuzo zempilo ezixhaswa ngubungqina bokusetyenziswa rhoqo:

Ukonyusa ukuthathwa kweMihla le yezondlo eziluhlaza

Kubantu abasokolayo ukutya iikomityi ezi-2 ukuya kwezi-3 zohlaza olunamagqabi ngosuku (isixa esicetyiswayo kuninzi lwabantu abadala), isixa esincinci somgubo wesipinatshi sihambisa zonke ezo zondlo ngokongezwa ngokukhawuleza kuso nasiphi na isidlo.

Ixhasa amaNqanaba aMandla aphilileyo kunye nokunciphisa ukukhathala

Isipinatshi sityebile kwi-iron, enceda umzimba wakho ukuba uthuthe ioksijini kwiiseli kunye nokunciphisa umngcipheko wokudinwa kwe-iron. Kwakhona iqulethe iivithamini B ezixhasa i-metabolism yamandla enempilo.

Ukukhuthaza impilo yeNtliziyo kunye noxinzelelo lwegazi oluphilileyo

I-potassium, i-magnesium, kunye ne-nitrate kwi-powder yesipinatshi inceda ukukhulula imithwalo yegazi, ukuxhasa ukuhamba kwegazi okunempilo, kunye nokugcina uxinzelelo lwegazi oluqhelekileyo.

Ixhasa iMpilo yamehlo kunye nokuKhuselwa koMbono

Isipinatshi silayishwe i-lutein kunye ne-zeaxanthin, ii-antioxidants ezimbini eziqokelelana kwi-retina kwaye zincede ukukhusela ekuwohlokeni kwe-macular ezinxulumene neminyaka kunye nomonakalo wokukhanya oluhlaza okwesibhakabhaka kwizikrini.

Yomeleza uMsebenzi waMazimba

I-Vitamin A, i-vitamin C, kunye ne-antioxidants kwi-powder yesipinatshi ixhasa ukusebenza kweeseli ze-immune kunye nokunceda umzimba wakho ulwe neentsholongwane eziqhelekileyo.

Ixhasa i-Healy Digestion kunye neMpilo yeGut

Umgubo wesipinatshi unefayibha ezondla iibhaktheriya eziluncedo emathunjini akho kwaye ixhasa ukuhamba kwamathumbu rhoqo.

Ngamana Ukunceda Ukunciphisa Ukuvuvukala kuMzimba

I-flavonoids kunye nezinye i-antioxidants kwisipinatshi zinceda ukunciphisa ukuvuvukala okungapheliyo okuphantsi, okudityaniswa kwiimeko ezininzi zempilo zexesha elide.

Ukusetyenziswa okuqhelekileyo kwiSipinatshi Powder

Enye yezona zinto zilungileyo malunga nomgubo wesipinatshi kukuguquguquka kwayo. Inencasa epholileyo, yomhlaba esebenza phantse kuyo nayiphi na iresiphi emnandi okanye emnandi:

Yongeza iSpinatshi Powder kwiSmoothies kunye neGreen Juisi

Olu lolona setyenziso ludumileyo, kwaye lufihla incasa eluhlaza ngokupheleleyo ngelixa uguqula ismoothie yakho ibe luhlaza, isempilweni.

Xuba Kwizinto Ezibhakiweyo (Izonka, iiMuffins, iiPancake)

Yongeza i-1-2 i-tablespoons kwi-batter yakho ukuze ukhulise ukutya okufihliweyo okungatshintshi ukuthungwa okanye incasa yezinto zakho ezibhakiweyo.

Gxuma kwiiSuphu, iiSauces, kunye nezityu

Yenza iisuphu ezityebileyo kwaye wongeze izondlo ezongezelelweyo ngaphandle kokutshintsha iprofayili yencasa ecetyiweyo yesitya sakho.

Yandisa iSondlo sePasta, iDips, kunye noSasazo

Yixube kwintlama yepasta yepasta eluhlaza, okanye uyigxothe kwi-hummus, i-guacamole, okanye i-cream cheese isasaze imifuno eyongezelelweyo.

Xuba kwiiBar zaMandla eKhaya kunye neeBhola zeProtheyini

Yongeza isondlo ngaphandle kokongeza isambuku, iyenza igqibelele ukutya okuphathekayo okuhambayo.

Yongeza kwi-oatmeal, iyogathi, okanye izitya zesidlo sakusasa

Gxuma i-teaspoon kwisitya sakho sasekuseni ukuze uqale usuku lwakho ngokukhonza okongeziweyo kwemifuno.

Iimpembelelo ezinokuthi zibe kho kunye noLungelo

Nangona umgubo wesipinatshi ukhuselekile kubantu abaninzi, kukho izinto ezimbalwa omele uzigcine engqondweni:

Ngubani ofanele Aphephe umgubo wesipinatshi?

Abantu abane-allergies enzima yesipinashi kufuneka baphephe umgubo wesipinashi ngokupheleleyo.

Ukusebenzisana namayeza aqhelekileyo

Isipinashi esiphezulu se-vitamin K sinokuphazamisa igazi elincinci njenge-warfarin, ngoko ke abantu kula mayeza kufuneka bagcine i-vitamin K yabo ithatha ngokufanelekileyo kwaye badibane nodokotela wabo ngaphambi kokuba bongeze umgubo wesipinatshi ekudleni kwabo.

Umxholo we-Oxalate kwiPowder yesipinatshi: Yintoni ekufuneka uyazi

Isipinatshi siphezulu ngokwendalo kwi-oxalates, enokuthi ibe negalelo ekubunjweni kwamatye ezintso kubantu abaqhelene nabo. Ukuba unembali yamatye ezintso, thetha nodokotela wakho ngaphambi kokuba ungeze inani elikhulu le-powder yesipinatshi ekudleni kwakho.

Idosi yeSipinatshi ecetyiswayo ngeMihla yonke

Sincoma i-1-2 iipuniponi (i-10-20 grams) ngosuku kubantu abadala abaninzi abanempilo, ehambisa zonke izibonelelo eziphambili ngaphandle kokusetyenziswa kwe-oxalate.

Uwukhetha njani oyena mgubo weSipinatshi

Ayiyiyo yonke umgubo wesipinatshi owenziwe ngokulinganayo. Landela la macebiso ukukhetha imveliso ekumgangatho ophezulu:

Organic vs Umgubo wesipinatshi eqhelekileyo: Yeyiphi Engcono?

Sincoma i-organic spinach powder xa kunokwenzeka. Isipinatshi sisityalo esinamagqabi esihlala sifunxa amayeza okubulala izitshabalalisi kulimo oluqhelekileyo, ngoko ke ukhetho lwe-organic lunciphisa ukuchanabeka kwakho kwimichiza engafunekiyo.

Yintoni omawuyijonge kwiLeyibhile yeSondlo

Ziphephe iibrendi ezongeza iswekile ezongeziweyo, izihluzi, izigcini, okanye incasa eyenziweyo. Owona mgubo wespinatshi unento enye kuphela: isipinatshi.

Ngaba kufuneka uthenge iPowder yesipinatshi esomileyo okanye esomileyo?

Ukomisa umkhenkce kugcina izondlo ezininzi kunye nencasa entsha kunobushushu obuphezulu bokuphelelwa ngamanzi emzimbeni, ngoko ke kufanelekile ukuba neendleko ezincinci ezongezelelweyo. Ukuba ukhetha ukuphelelwa ngamanzi emzimbeni, khetha ubushushu obuphantsi be powder dehydrated ukugcina izondlo ezininzi.

Iimveliso eziphezulu eziThenjiweyo zeSipinatshi zomgubo onokuzizama

Iimveliso ezithenjiweyo ziquka iNavitas Organics, Anthonys, kunye neSuncore Foods, zonke ezibonelela ngokusulungekileyo, umgubo wesipinatshi ococekileyo obhalwe elubala.

Ugcinwa njani umgubo wesipinatshi ukuze kwandiswe uBomi beShelf

Ukugcinwa okufanelekileyo kugcina umgubo wakho wesipinatshi usitsha kwaye unesondlo ixesha elide:

Iindlela zoGcino eziLungileyo zokuTsha okuPhezulu

Gcina umgubo wesipinatshi kwisingxobo esingangeni moya kwindawo epholileyo, emnyama, neyomileyo njengepantry yakho. Ungaphinda uyifake efrijini okanye uyikhenkce ukwenzela ukuhlaziyeka okwandisiweyo, ngakumbi kwiindawo ezifudumeleyo nezifumileyo.

Ihlala ixesha elingakanani umgubo wesipinatshi?

Ukungavulwa, umgubo wesipinatshi ogcinwe ngokufanelekileyo uhlala iminyaka eyi-1-2 ukususela kumhla wokuvelisa. Nje ukuba ivulwe, iya kuhlala intsha kangangeenyanga ezi-6-12 ukuba igcinwe ngokuchanekileyo.

Iimpawu Umgubo Wakho Wespinatshi Wonakele

Lahla umgubo wakho wesipinatshi ukuba ubona ukungunda, ukukhupha ivumba, ukugquma (ukusuka ekutyhilekeni komswakama), okanye incasa emuncu okanye erhabaxa.

Imibuzo Ebuzwa Rhoqo malunga Nomgubo wesipinatshi

Ngaba umgubo wesipinatshi ulungile kuwe njengesipinatshi esitsha?

Ayilotshintsho oluchanekileyo, kodwa sisesibini esikufutshane kakhulu. Umgangatho ophezulu wesipinatshi umgubo ugcina uninzi lwezondlo ezivela kwisipinatshi esitsha, ngendlela egxininiswe kakhulu.

Ngaba ndingazenzela umgubo wesipinatshi ekhaya?

Ewe, unako. Dehydrate amaqabunga esipinashi amatsha kwi-dehydrator yokutya okanye i-oven ephantsi kweqondo lokushisa, uze ugaye amaqabunga omisiweyo kwi-blender ephezulu okanye i-coffee grinder.

Ngaba i-powder yesipinatshi inceda ekulahlekeni kwesisindo?

Iphantsi kweekhalori kunye ne-fiber ephezulu, enokukunceda uzive ugcwele kwaye uxhase ukutya okunokulinganisela, kodwa akubangeli ukulahleka kwesisindo ngokwakho.

Ngaba umgubo wesipinatshi unceda ukunciphisa uxinzelelo lwegazi?

I-nitrate yayo, i-potassium, kunye nomxholo we-magnesium unokuxhasa uxinzelelo lwegazi olunempilo xa idliwe njengenxalenye yokutya okunokulinganisela.

Ngaba umgubo wesipinatshi ukhuselekile ukuba batye abantwana?

Ewe, ikhuselekile kuninzi lwabantwana kwaye yindlela entle yokongeza imifuno eyongezelelweyo ekudleni kwabo ngaphandle kokuqaphela.

Iingcinga zokugqibela: Ngaba umgubo wesipinatshi ufanele ukongezwa ekutyeni kwakho?

Nabani na ozama ukubetha ukutya okuluhlaza kwamagqabi, okanye kwiingcali zokutya ezifuna i-nutrient-dense, i-shelf-stable ingredient yokongeza kwiimveliso, umgubo wesipinatshi ufanelekile. Iyafikeleleka, iyaguquguquka, kwaye inikezela ngoluhlu olude lwezibonelelo zempilo eziqinisekisiweyo ngaphandle komzamo wongezelelweyo. Ukuba unomdla, qala ngebhegi encinci ye-organic kwaye uyivavanye kwiiresiphi zakho ozithandayo ukubona ukuba kulula kangakanani ukongeza imifuno kusuku lwakho.

Ukuba ukulungele ukuphonononga ngakumbi malunga nomgangatho ophezulu wesipinatshi umgubo, kubandakanya ukufunwa okuninzi ukuze kusetyenziswe ubuchwephesha kunye nemibono yeresiphi yesiko yekhitshi okanye ishishini lakho, fikelela kwiqela lethu namhlanje ukuze ufunde ngakumbi kwaye ufumane imveliso efanelekileyo kwiimfuno zakho.