Sepinachi, ho ama botala, tsosa mohloli oa bophelo!

immunity sight foodphofo ea spinachho theola boima ba mmele ho thibela botsofali

1: Na u rata phofo ee ea spinach?

1

(2) Ho na le mahlo a 80 a phofo e tloaelehileng le mahlo a 500 a phofo e ntle.

(3)Poone ea spinach e boloka boholo ba limatlafatsi tsa spinach, ho kenyelletsa le vithamine A, C, K, carotene, protheine le liminerale tse ngata tse kang tšepe le calcium. Lintho tsena li bohlokoa bakeng sa ho boloka ts'ebetso e nepahetseng ea tsamaiso ea 'mele ea ho itšireletsa mafung, e thusang' mele ho itšireletsa khahlanong le maloetse a sa tšoaneng.

2: Liphello tse ka sehloohong tsa phofo ea spinach

(1) Phepo e tlatsetsang: Phofo ea spinach e na le livithamine le liminerale tse ngata, tse kang vithamine A, C, K, carotene, protheine, tšepe, calcium, joalo-joalo, e leng limatlafatsi tsa bohlokoa bakeng sa 'mele oa motho le ho thusa ho khotsofatsa litlhoko tsa letsatsi le letsatsi tsa phepo ea' mele oa motho.

(2) Ntlafatsa tšilo ea lijo: Fiber ea lijo ka phofo ea spinach e thusa ho khothaletsa motsamao oa mala

(3) Matlafatsa tšireletso ea 'mele: Li-antioxidants ka phofo ea spinach, tse kang vithamine E le selenium, li ka matlafatsa sesole sa' mele, tsa loantša li-radicals tsa mahala, le ho sireletsa lisele ho senya.

(4) Ntlafatsa pono le ho thibela phokolo ea mali, khahlanong le botsofali

3: Tebello ea 'maraka ea phofo ea spinach

(1)Khōlo ea tlhokeho ea mmaraka

Mokhoa oa ho ja hantle: Ha bareki ba ntse ba ela hloko lijo tse phetseng hantle, phofshoana ea spinach, e nang le limatlafatsi tse ngata, butle-butle e ntse e ratoa.

Litlhoko tse fapaneng: phofo ea spinach e ka sebelisoa ho baka, lihlahisoa tsa phofo e halikiloeng, lijo tse hatselitsoeng, lino tse thata le masimo a mang, ho fihlela litlhoko tse fapaneng tsa bareki maemong a fapaneng.

(2)Boholo ba mmaraka le bokhoni ba kholo

Boholo ba 'maraka bo teng

bokhoni ba ho hola

4: Lihlopha tsa bareki tsa phofo ea spinach

(1) Vegetarian: Phofo ea spinach e le lijo tse tala tsa semela, tse loketseng ho jeoa ke batho ba meroho.

(2) Bongata ba ho theola boima ba 'mele: Spinach phofo e tlase ea khalori, litšobotsi tse phahameng tsa fiber li etsa hore e be khetho e nepahetseng bakeng sa batho ba theohileng boima ba' mele.

(3) Bakuli ba nang le mafu a khethehileng: Limatlafatsi tse ling tsa phofo ea spinach li ka ba molemo ho bakuli ba nang le mafu a itseng a khethehileng, a kang bakuli ba khaello ea mali ea tšepe, bakuli ba khatello ea mali, joalo-joalo Ba ka tlatsetsa limatlafatsi tseo 'mele ea bona e li hlokang ka ho ja phofo ea spinach.

Ikopanye le:Judy Guo

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