Title : Power vegetarian diet
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Power vegetarian diet
spinach, easily digestible and healthy
Experts say this food easily digestible, at least once a week should be available at the table, especially for people with low energy level. However, it should be cooked in a certain way, and in some cases to limit or avoid drinking alcohol.
Because this SPINACH healthy?
Spinach has a high nutritional value, with lots of easily digestible protein.
Lots of vitamins
which is a rich source of folic acid and other B vitamins, which play an important role in metabolism carbohydrates and nervous system. Rich in vitamin C, which strengthens the immune system and helps the absorption of iron and beta-carotene (pro-vitamin A) that maintains healthy skin and mucous membranes. Vitamin K, important for bone health in a cup of fresh spinach contains almost twice the amount of the recommended daily intake, and if cooked - six times more
important minerals
most have potassium, which increases the secretion of water from the body and thus facilitates the work of the kidneys and heart. A cup of cooked spinach contains about 40 percent of the recommended daily allowance of magnesium, which helps prevent heart disease and blood vessels. Abounds in calcium, important for the growth of healthy bones and teeth, and iron - in a cup of cooked spinach there is a 30 percent of the recommended daily amount. Small amounts phosphorus, manganese, copper, zinc and iodine are represented.
Dietary fiber
are very important for the elimination of toxic and waste substances from the body . Due to the ability to absorb water, contribute to satiety, but are useful for regulating body weight and, therefore, essential to diet therapy.
potent antioxidants
Spinach is rich in substances that fight free radicals in the body. These are, above all, vitamin C and beta-carotene and lutein and zeaxanthin - carotenoids who care about the health of the eyes. Lutein is particularly successful in the fight against cataracts and macular degeneration. Scientists have found in spinach attributed several flavonoids as antioxidants and anti-cancer activities.
The preservation of mental function
Experimental studies have shown that consumption of spinach act of protection when it comes to oxidative stress brain, and that reduces degradation of brain function due to aging. nutrition laboratory animals spinach significantly increase their learning ability and motor function. For most, you can thank vitamin E, which is good to eat spinach seasoned with oil (preferably olive), in order to increase the bioavailability of this vitamin.
is not recommended for
● Spinach in large quantities, is not recommended for people suffering from disorders of the thyroid gland -. As nitrates or goitrogens and may interfere with your work
● Due to the large amounts of oxalate, people who have problems with kidney stones and gall bladder consumer should refrain because oxalic acid crystals enhance his creation.
● The oxalate may interfere with the absorption of calcium, but people who take supplements of this mineral suggests that eating spinach at least two or three hours before intake of calcium.
● moderate consumption is recommended when it comes to children, because the larger amounts of oxalic acid can cause a lack of calcium in the body, to which children are especially vulnerable to development.
● Due to the large amounts of uric acid and purine, people suffering from gout, rheumatism and arthritis should avoid spinach.
IRON misconceptions regarding
has long been considered the best option spinach iron, which comes from Dr. E. von Wolf in 1870. His "calculation" was unchecked until 1973, when it was discovered that the actual amount of iron in spinach was actually only a tenth of what he said - because of decimal misspelled. However, spinach contains a relatively large amount of this element.
weaker performance
iron in spinach is in the form non-heme, which is slow and poorly absorbed in our intestines so heme, found in foods of animal origin, mainly in red meat.
iron lock
Few know that in spinach there are substances that block the absorption of this important mineral. Spinach contains a lot of phytate, chemical as prevent the entry of iron into the bloodstream substances. Therefore, if a greater amount of blood is lost, or if your doctor recommends an additional intake of iron in the body, will have a greater benefit if you eat chicken liver. However, if you are a fan of spinach, eat with him slices of orange or lemon, citrus contains vitamins and acids that are fighting operation phytate, and promote iron absorption into the bloodstream.
How to cook spinach?
* Before cooking, make sure you have to remove the stems and larger lateral veins in the leaves, because they are very rich in oxalic acid.
* To preserve the vitamins and minerals you need for steaming, or a very small amount of water (not cold), about five minutes of boiling.
* The cooking water should be discarded because it is saturated with nitrates, which are under the influence of bacteria that make nitrites. Therefore, spinach should be prepared just before eating.
* If the heat treated should not be kept for longer -. Even in the refrigerator, or to heat the second tranche
* should be prepared with milk - to remove oxalic acid, which binds calcium and calcium oxalate created, and thus eliminated from the body . It can be used and some dairy products (yogurt, sour cream, cottage cheese). For the same purpose, it is good to eat with lemon juice.
use in the kitchen
fresh spinach can be eaten as a salad, because of the large amount of vitamin C, seasoned with oil olive oil and lemon juice. Spinach is prepared soups, stews, stuffings, sauces, mashed. He goes best with boiled potatoes, also it has a great taste of cheese (fresh cheese, mozzarella, Parmesan cheese), yogurt or sour cream. Well combined with meat, fish, root vegetables and legumes. It is used in the preparation of various types of pasta - pasta, lasagna and gnocchi. It's a great combination with bechamel sauce, and you can add to scrambled eggs, with a little parmesan cheese or tortilla.
extra tips
* If you want to keep a fresh green spinach, immediately after cooking briefly immersed in cold water.
* Beautiful and healthy hair, skin and nails are the result of more frequent consumption of spinach, due to the abundance of B vitamins
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