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http___sabjimandi.in_rep_nashik_12_spinach-200-grams-bag_rep.xml
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Хранителен състав на спанака Диетолозите често твърдят, че не аптеката е правилното място за получаване на необходимите витамини и минерали, а пресните плодове и зеленчуци. При това витамините, които се приемат в естествен вид, по-пълноценно се усвояват от организма и оказват значителен благотворен ефект. По съдържание на хранителни вещества и особено минерални соли, спанакът е изключително полезен. В 100 г спанак се съдържат около 25 калории. Листата на зеленчука са богати на белтъчини, въглехидрати, витамините А (около 4 мг/100г), В1, В2, В6, РР, С (32-72 мг/100 г) и в по-малко количество витамин К. Установено е, че 80 г пресен и 200 г сготвен спанак покриват половината от дневната нужда от витамин С. От друга страна, изключително високо е съдържанието на фолиева киселина, която е особено важна за плода и майката, както и минерални вещества (натрий, калий, магнезий, желязо, фосфор, калций, йод, манган и мед). Не съдържа мазнини и холестерол. За да не изгуби своите хранителни качества е добре спанакът да се яде докато е още свеж. Няколко дни след като бъде откъснат вече са изгубени половината от най-ценните му качества. Хубавото на спанака е, че дори и сготвен, той пак ще запази ценните си свойства, значително обаче ще намалите количеството на витамин С и фолиева киселина. Затова приготвяйте го и суров, и сготвен (много здравословен вариант е да го приготвите на пара). Спанакът е много чувствителен към азотните торове, използвани при отглеждането му. За да не позволите нитратите да повлияят върху вашето здравословно състояние, винаги избирайте много пресен спанак, измивайте го внимателно, без да го оставяте да кисне във водата, приготвяйте го веднага и бързо го консумирайте. Не го претопляйте. Спанакът е източник на витамини и минерални соли, които се губят, ако го попарим и изхвърлим водата. Същото важи и за морковите, които цяла зима се намират на пазара. Спанакът е богат на фибри. Ето защо той и най-вече салатите от спанак са чудесно допълнение към всеки режим за отслабване. Спанакът засища глада за по-дълго време и значително намалява броя на калориите, които приемате през деня. Затова преди основното ястие, хапнете спанак и значително ще увеличите успеха на своята диета.
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Spinach Health Benefits of Spinach:- Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. Health Benefits of Spinach:- Spinach is a storehouse for many phytonutrients that have health promotional and disease prevention properties. It is very low in calories and fats (100 g of raw leaves provide just 23 calories). Also, its leaves hold a good amount of soluble dietary fiber; no wonder why this leafy greens often recommended by dieticians in the cholesterol controlling and weight reduction programs! Fresh 100 g of spinach contains about 25% of daily intake of iron, one of the highest for any green leafy vegetables. Iron is an essential trace element required by the human body for red blood cell production and as a co-factor for an oxidation-reduction enzyme, cytochrome oxidase during the cellular metabolism. Fresh leaves are a rich source of several vital antioxidant vitamins like vitamin-A, vitamin-C, and flavonoid polyphenolic antioxidants such as lutein, zeaxanthin, and B-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes. Zeaxanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light-filtering functions. It thus helps protect from "age-related macular related macular disease" (ARMD), especially in the older adults. Further, vitamin-A is required for maintaining healthy mucosa and skin and is essential for night vision. Consumption of natural vegetables and fruits rich in vitamin-A and flavonoids are also known to help the body protect from lung and oral cavity cancers. Spinach leaves are an excellent source of vitamin-K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin-K plays a vital role in strengthening the bone mass by promoting osteoblastic activity in the bones. Additionally, it also has an established role in patients with Alzheimer's disease by limiting neuronal damage in the brain. This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, folates, and niacin. Folates help prevent neural tube defects in the newborns. 100 g of farm fresh spinach has 47% of daily recommended levels of vitamin-C. Vitamin-C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. The human body uses manganese and copper as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is also required for the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, digestion and nucleic acid synthesis. It is also a small source of omega-3 fatty acids. Regular consumption of spinach in the diet helps prevent osteoporosis (weakness of bones), iron-deficiency anemia. Moreover, its soft leaves are believed to protect the human body from cardiovascular diseases and cancers of colon and prostate. (courtsey by www.nutrition-and-you.com) Recipe Spinach in Sesame Sauce Ingredients:- 4 cups spinach (palak) leaves 3 tbsp sesame seeds (til) 1 1/2 tbsp soy sauce 1 tbsp powdered sugar 1/2 tsp vinegar salt to taste Method :- Heat enough water in a deep non-stick pan, add the spinach and cook on a medium flame for 2 minutes. Strain it using a strainer. Squeeze out the excess water by placing it between your palms. Keep aside in a deep bowl. Dry roast the sesame seeds in a broad non-stick pan on a medium flame for 1 minute. Cool completely. Once cooled, blend it in the mixer till it is coarse. Transfer the mixture in a deep bowl, add the soy sauce, sugar, vinegar and salt and mix it very well. Put this mixture over the spinach and mix it gently with your hands. Serve immediately. KEEPING AND SORTING Spinach is best available during the winter season. In the markets, buy fresh leaves featuring dark-green color, vitality, and crispiness. Avoid those with dull/sunken leaves, yellow discoloration, and spots. Once at home, wash them thoroughly in clean running water, and rinse in salt water for about 30 minutes in order to remove dirt and any insecticide residues. Although it can be stored in the refrigerator for up to a week, fresh leaves should be eaten at the earliest in order to get maximum nutrition benefits. (courtsey by www.nutrition-and-you.com)