The spinach is a “nutrient model”, from cooling to making a pot to making soup. But if it is done wrong, it is not only nutritional loss, but also injury. Today, the nutritionist comes to talk about healthy and delicious spinach practices that maximize the nutrition of spinach。
It's worth doing
Spinach is recognized as a “nutrient model”, which consists of:
Vitamin k is approximately 482. 9 ug, which is four times the daily recommended amount, and contributes to the health of the bones and the coagulation function。
Vitamin a, approximately 469 ug, protects vision and maintains the health of skin mucous membranes。
Folic acid is about 194 ug, particularly important for pregnant women, preventing neural tube defects。
Iron is about 2. 7 mg, but in spinach it is non-hemoglobin iron, with low absorption and vitamin c。
Food fibres of approximately 2. 2 grams promote intestinal creeping and prevent constipation。
Magnesium, potassium help regulate blood pressure and protect the cardiovascular environment。
It's not bad for spinach
The spinach contains a large amount of herbal acid and is not recommended for eating directly. On the one hand, calcium herbide is formed in combination with calcium in the gastrointestinal body, which affects calcium absorption; on the other hand, large amounts of herbic acid can affect gastrointestinal absorption and may increase the risk of kidney stones in the long term. And weedic acid also brings the smell, which is why spinach eats "snip."。
The right thing to do is to pour water and then cool it. Aqueous water removes most of the herbic acid, while maintaining the green and nutritional nature of spinach。
Many people thought that the sap would “wash” the nutrients, but it was not. Water soluble vitamins (e. G. Vitamin c, b) do lose part, but lipid soluble vitamins (e. G. Vitamin a, k) and minerals are largely unaffected. Furthermore, the absorption rate of minerals such as calcium and iron has increased as a result of the removal of herbal acid from the platinum。
Water:
I'll burn the water in the pot
2. A small spoonful of salt and a few drops of oil when the water rises (salt to the bottom, the oil is green)
Put it in spinach, scatter it with chopsticks and burn it for 20-30 seconds (not more than one minute)
4. Recovery immediately into cold water or cold in ice water (lock green and smooth)
5. Squeeze dry water (not too dry, keep some water)
Attention, spinach oak in 30 seconds is prime time. Over a minute of chlorophyll has been destroyed, spinach has become yellow and softer, and nutritional losses have increased。
The nutritional "god's help" of cold spinach
The cold spinach is a “frequent guest” on the summer table, and the following food mix is more conducive to its absorption。
The combination of vitamin c-rich food can facilitate the absorption of non-hemoglobin iron. A few drops of lemonade, orange juice or a combination of tomatoes and peppers are added to the spinach。
The calcium-rich food is replaced with calcium-rich sesame sauce and yogurt。
Fitting with fat vitamin a and k is lipid soluble and requires fat to help absorb it. A few drops of perfume oil, olive oil, seed oil。
In addition, spicy spinach is mainly light, and it doesn't hide. Recommended complete: garlic paste, raw smoke, vinegar, perfume, sesame, a little salt, lemonade。
The golden formula for cold spinach
Classic version: squeeze the slices after spinach veggie, and mix them with garlic paste, raw smoke, vinegar, perfume, ripe sesame。
Iron supplementation: squeezing dry slices with spinach, with a few drops of lemonade, peppers, a little salt, a little bit of salt。
Complimentary calcium: scrambled slices with spinach and sesame sauce, garlic paste, raw, vinegar, blending。
A clean version: squeezing the slices with spinach, with apple vinegar, olive oil, a little salt, walnut shredding, and mixing。
More healthy eating of spinach
In addition to cooling, spinach has a number of nutritional preservation practices:
Garlic spinach hotpots are less oily, greasy garlic powders are put in greasy spinachs, and they're ready to boil for 30 seconds. Note: it's healthier than direct fire。
The spinach omelet soup boils, pours into the egg fluid, puts in the good spinach, salt and perfume。
The combination of spinach liver and liver iron, spinach vitamins, double the blood effect. However, liver cholesterol is high and should be consumed in appropriate quantities。
Spinach juice and pasta are then made into mud, and noodles are made of noodles, dumplings, green and healthy。
Health tips for four categories of people
Patients with kidney stones should eat less or not spinach, even if they need to control the amount。
Those who take anticondensation are rich in vitamin k and contribute to coagulation. Those who are taking anticondensants such as wafarin should keep vitamin k stable and not suddenly eat spinach in large quantities。
Pyretics have moderate spinach levels, no acute periods and a small mitigation period。
Herbic acid in baby spinach may affect calcium absorption, and it is recommended that water be dredged and added in appropriate quantities。
