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Tatau Matamata

Aua le misia

Fale Soifua Maloloina Meaai paleni Meaʻai oi-Amritha K E Amritha K. ia Tesema 13, 2018

O loʻo tatou iloa uma le spinach lanumeamata ma faʻamanuiaga ofoofogia o loʻo aofia ai. Ae peitaʻi, o e iloa le spinach spin? O le aiga o Amaranthaceae, o le spinach spin o se tasi lea o ituaiga o spinach e pei o le spinach ground, white spinach, spinach thorns etc. ^[1] mo faʻamoemoe faʻafomaʻi foi. O le fualaʻau fualaʻau o loʻo i ai se suavai mumu i lona au, o le mafuaʻaga lea mo le lanu mumu tatou te vaʻaia i au ma laʻau.

O le suamalie, faʻalelalolagi foliga o le mumu spinach o se tasi o le totonugalemu itu e iloagofie ai mai i le lanumeamata spinach, ese ^[lua] mai le lanu 'mumu'. E masani ona faʻaumatia i Initia ma itu o Amerika. I vailaʻau faʻaleaganuʻu a Aferika, o le spinach spin e faʻaaogaina e fai ma vailaʻau e togafitia ai faʻafitauli tau manava.

O penefiti meaʻai e ofoina mai e lau laʻau fualaʻau e aoga tele mo le gata i lou soifua maloloina ae mo lou paʻu ma lauulu. Afai o le spinach spinach e le o se vaega o au meaʻai i le taimi nei, o mea aoga nei o le a mafua ai ona e paʻu ulu i luga mo mulivae mo ia!

Taua o Meaʻai a le Masani Masani

100 kalama o le moli mumu e i ai le 51 kcal o le malosi, 0.08 milligrams o le vaitamini B1 h, ma le 0.5 kalama o gaʻo.

100 kalama o mumu mumu aofia tusa

10 kalama kalasiu ^[3]
1 kalama filo o meaʻai
4.6 kalama porotini
42 milligrams sodium
340 milligrams potassium
111 milligrams phosphorus
368 milligrams kalisiu
2 milligrams uʻamea
1.9 milligrams vitamini A
80 milligrams vitamini C.

Faʻamanuiaga O Le Masani Spinach

Mauʻoa i kalisiuma ma niacin, o le laʻau fualaʻau e tatau ona aofia ai i au meaʻai i aso uma. Mai le faʻaaogaina o se mea e faʻaaoga i supo i le faʻaaogaina e faʻamalolo ai le le lava o le kalisiu, o le moli mumu o lau tali sili lea mo se ola maloloina.

1. Faʻaleleia le palu

O le alava mea i mumu mumu o ^[4] sili ona aoga mo lau digestive system. O le alava e fesoasoani i le faʻatonutonuina o lou manava gaioiga i le faʻamamaina o le kolone. Ole fualaʻau mumu e faʻaleleia ai lou gasesega ma faʻaleleia lou soifua maloloina. E fesoasoani i totonu ^[5] faʻamamaina le manava manava ma puipuia le kanesa kanesa, suka ma le suka.

2. Togafitiga o le kanesa

O le spinach spin e iai le amino acid, iron, phosphorus, vitamini E, potassium, vitamini C, ma le magnesium e galulue faʻatasi e tineia le tuputupu aʻe o sela o le kanesa. O le vailaʻau o loʻo i totonu o fualaʻau e faia foʻi se sao taua ^[6] i le puipuia o le amataga o le kanesa, lagolagoina suesuega. Faʻaumaina mumu mumu i luga o se tulaga masani mafai ona fesoasoani puipuia oe lava mai le kanesa.

3. Fesoasoani i le paʻu o le mamafa

Ole polotini i mea mumu mumu e fesoasoani ile faʻaititia ole maualuga ole inisalini i lou toto. O le polotini faʻasaʻolotoina se homone lea e avea o se fiaʻai taofi, o lona uiga, e fesoasoani i le tuʻuina i lalo o taimi uma le fia 'ai tiga. E fesoasoani foi le alava i totonu ^[7] tausia lou fia 'ai i le faga.

4. Togafitiga anemia

E tele mea uʻamea e maua mai i le spinach, ma e aoga tele mo le atinaʻeina o le tafe o le toto i lau tino. Taumafa masani ^[8] o mūmū mūmū mafai faʻaleleia le maualuga hemoglobin ma faʻamamaina lou toto, ma mafua ai i le faʻaleleia atili lou tafe toto. Faʻaofia i totonu au meaʻai i aso uma peʻa mumu pe a fai oe e le maua i le tino.

5. Faʻaleleia le gaioiga o fatugaʻo

Ua faʻaalia mai i suʻesuʻega o le 'ai mūmū mūmū i taimi masani e mafai ona faʻaleleia atili ai le faʻagaioiga o lou fatugaʻo, mafuaʻaga ona o le maualuga o le fiber. O nodes o le lau o loʻo fai mai e sili atu aoga i luga o lou fatugaʻo, o le mea lea, faʻaaluina faʻatasi ai ma laulaʻau o le a fesoasoani i le sasaʻaina i fafo ^[9] o vailaʻau oona mai lau tino.

6. Faʻamaloloina le toto

O le moli mumu mumu ua faʻamaonia e aoga i le togafitia o le toto. O le alava soluble i le laʻau fualaʻau fesoasoani i mitiia le vai ma ^[10] faʻamamaina o le digestive tract. O anthocyanins i mumu mumu fesoasoani i le aveʻesea o siama mafua ai disentery. E mafai ona e faia se vaega o moli mumu mumu e faʻamalolo ai disenteri.

7. Fofo le maʻi sela

Beta-carotene e aoga tele ile togafitia o faʻamaʻi tumau. Mauaina spinach o loʻo i ai ni mea lelei o loʻo aofia ai ma beta-carotene e mafai ^{[sefulu ma le tasi]} fesoasoani i le puipuia o le amataina o le foma. E faʻalelei atili ai le faʻagaioiga o lau manava manava ma kilia ni faʻatapulaʻaina i totonu o faʻataʻavalega.

8. Faʻaleleia le puipuiga

Avea o se maualuga mafuaʻaga o vitamini ma niutereneene, mumu mumu ei ai se sao tele i le faʻaleleia atili o lou immune system. Le amino acid ^[12] , vitamini E, vitamini K, uʻamea, magnesium, phosphorus, ma fesoasoani potassium i le faʻamalosia o lou tino puipuia, ma faʻapea ona puipuia ai lou tino mai faʻamaʻi-mafua ai siama poʻo siama.

9. Togafitiga fiva

I le mumu mumu o se puipuiga malosi, e leitioa a fai o laʻau fualaʻau faʻaaogaina e faʻamalolo ai le fiva. Faʻaumaina le spinach mumu i le taimi o le fiva ^[13] mafai ona fesoasoani faʻatonutonu lou vevela o le tino, ma faʻatumau i se vevela masani.

10. Faʻamalosia le malosi o ponaivi

A o mumu mumu e lelei ^[14] puna o vaitamini K, e le masalomia aoga mo le faʻaleleia atili o lou ponaivi soifua maloloina. O le le lava o vitamini K i lau taumafataga e mafai ona tupu ai le osteoporosis poʻo le ponaivi gaui. Faʻaumaina mumu mumu mafai ona fesoasoani e faʻaleleia le kalisiu ^{[sefulu ma le lima]} mitiia ma ponaivi matrix porotini.

11. Togafitiga ole maʻi suka

E pei ona taʻua muamua, o le moli mumu e maualuga lona aano o vitamini ma niuterene. Faatasi ai ma nei, le vitamini B3 anotusi ^[16] i fualaʻau fesoasoani i le faʻatonutonuina o le maualuga o le inisalini i lou toto. E fesoasoani ile puleaina ole maualuga ole suka ile toto.

12. Faʻamalosia le malosi

O le gaʻo ^[17] mea i totonu o lau laulaau fualaʻau mafai ona fesoasoani faʻaleleia lou malosi tulaga. O le atoaga o polotini, vitamini K, folate, riboflavin, vitamini A, vitamini B6, ma vaitamini C, faʻatasi ai ma le gaʻo oona e mafai ona faʻamalosia ai nei lau malosi.

13. Fofoina le suka

Avea o se fibrous fualaʻau, mumu spinach fesoasoani i le tuʻuina i lalo o le maualuga o le leaga kolisi i lou tino. O tocotrienols i le vaitamini E ^[18] faʻaititia le leaga o le toto tulaga, fesoasoani ai i lou tino e faʻapaleni i le tulaga o le kolesterol.

14. Faʻamanuiaga i le taimi o maʻito

Vitamini ma minerals e taua i le taimi o maʻito. O se tina faʻamoemoe e tatau ona mulimuli i se taumafataga ma se maualuga mafuaʻaga o ^[19] vitamini ma minerale, lea e mafai ona maua i mumu mumu. O le taumafaina o le spinach spinach e le gata e faʻaleleia atili ai le soifua maloloina o le tina, ae faʻapena foʻi i le fetus. E faʻapea foi ona fesoasoani i le faʻaleleia o le susu gaosia.

15. Faʻaleleia le soifua maloloina o le fatu

O vaiola i totonu ^{[lua sefulu]} e tele sona sao i le faʻaleleia o lou soifua maloloina fatu. E fesoasoani i le faʻaititia o le maualuga toto maualuga tulaga ma avea o se vailaʻau faʻasaga i le atinaʻeina o soʻo se fatu faʻamaʻi. O le tuʻufaʻatasia o mumu mumu i lau meaʻai i aso uma e mafai ona fesoasoani e faʻaleleia ai lou soifua maloloina.

16. Faʻaleleia le soifua maloloina mata

O le mauoa i vitamini E faia mumu spinach ^{[luasefulu tasi]} o se taua vaega o lau taumafataga. E aoga le Vitamini E mo le soifua maloloina o ou mata, aua e mafai ona faʻaleleia atili ai lau vaʻai faʻapea foi ma le faʻatumauina. I ona po nei ituaiga olaga, o ou mata o muamua na afaina ona o le faʻaauau pea o le faʻaaogaina o telefoni poto, komipiuta feaveaʻi ma isi mea. O le mea lea, e taua tele lou tuʻuina atu o meaʻai e i ai le lelei vitamini E mea, pei o le mumu mumu.

17. Faamalosia aʻa o lauulu

O se tasi aoga taua o le taumafaina i taimi uma mumu mumu o le faʻaleleia atili o le lelei o lauulu. E mafai ona fesoasoani le spinach mumu ia te oe e aveʻese ai ^[22] o lauulu paʻu. E faʻamalosia lou lauulu i ona aʻa, vaʻaia faʻaititia le aofaʻi o lauulu pa'ū. Inu ia le vai o le spinach pe 'ai i sina fualaʻau vela e faʻaleleia ai lou soifua maloloina.

18. Taofi le vaveulu sinasina

O le 'ai mumu mumu e fai mai e taofi le lauulu sinasina. O pigmentations i mumu mumu fesoasoani faʻatapulaʻaina le melanin pigments ma aloese mai le vave efuefu.

19. Faʻaleleia le tulaga lelei o le paʻu

Mauʻoa i vitamini C, mumu mumu atiina ae collagen e mafai ona avea o se antioxidant. E le gata o laʻau lauusiusi aofia ai aoga maloloina, ae o loʻo iai foi penefiti matagofie . O le vaitamini C i mea mumu mumu e fesoasoani e faʻaleleia atili ai lou paʻu e ala i le lipeaina o sela paʻu ua feoti ma fausia ni sela fou. O le maualuga mafuaʻaga o ^{[2. 3]} uʻamea i mumu mumu e tutusa aoga mo lou paʻu, o se elemene taua mo hemoglobin. E faʻamalosia le tafe toto i lou tino, maua ai se pupula faʻapitoa i lou paʻu. Faapena foi, vitamini C ^[24] mea aoga fesoasoani foi i le faʻalauiloaina o se pupula paʻu. O le suavai i fualaʻau e fesoasoani e faʻamama ai foʻi lou paʻu.

20. Aveese liʻo pogisa

O le vailaʻau K anotusi i mumu mumu fesoasoani faʻateʻaina le liʻo pogisa e ala i le faʻamalosia o le toto toto pa. E fesoasoani foi e ala i le faʻaititia o soʻo se pupuga i le paʻu ma ^[25] faʻaleleia le toto.

Fuafua maloloina ole spinach

1. O le spinach spinach ma mumu lanisi

Vaega

2 pauna fou spinach
6 aunese radishes ^[26]
1/4 ipu vai
2 sipuni sua sua sua tipolo
1/4 sipuni ti masima
1/8 sipuni ti pepa uliuli

Faʻasinoga

Fufulu spinach i lalo o le vai malulu ma tafe mago.
Faʻatutu spinach, radishes, ma le vai i luga o le ogaumu.
Ufiufi ma kuka luga o le vevela vevela 10 minute.
Alu faʻalelei ma fesiʻi le paluga o le spinach i se pesini tautua.
Faʻatasi le sua o le tipolo, masima ma le pepa.
Sasaa i luga le spinach, ma togi lelei!

2. Salati masani spinach

Vaega

10 aunese fou lau laulaʻei
1 ipu fasi laumei
1 tamato (feololo, tipi i totonu o tina)
1/3 ipu croutons (faʻavaitaimi)
1/4 ipu aniani (tataina)

Faʻasinoga

Fufulu spinach i lalo o le vai malulu ma tafe mago.
Faʻaopopo le pulou, tamato, croutons ma aniani i totonu o se pesini.
Faʻaopopo i ai laulaveve.
Togi ma auauna!

3. Sautéed spinach ma le mumu pepa logo

Vaega

1 le logo mumu mumu (feololo, moa lelei)
2 pulupulu kaliki (tata lelei)
10 aunese pepe laʻau spinach
2 tsp sua sua tipolo
1 tsp pata

Faʻasinoga

Liusuavai le pata i totonu o le apa.
Faʻaopopo le logo logo ma faʻamisi i se vevela feololo.
Faʻaopopo le pepe laulaʻau ma faʻamalosi mo le 4 minute.
Faʻaopopo kaliki ma kuka 30 sekone.
Kuka, faʻaosofia soʻo seʻi vagana ua mou atu le spinach, tusa o le 2 minute.
Faʻaopopo i le tipolo sua ma fiafia ai!

Aafiaga o Itu o Lanu Mumu

Faʻatasi ai ma le anoanoaʻi o penefiti ofo mai e le lauta ofo, o loʻo i ai ni uiga le lelei e faatatau i ai.

1. Faʻaletonu ole manava

O meaʻai i le paʻu o meaʻai i le mumu mumu, i le faʻaopopoina o le taumafa, e mafai ona mafua ai faʻafitauli o le manava. O le 'ai tele o le mumu mumu e mafai ona iʻu ai i le fula, kesi faʻatupuina i le manava, manava cramps ma e oʻo foi i faaputuga pe a faʻaumatia ^[27] i sili atu A o faʻaofiina le mumu mumu i au meaʻai i aso uma, ia mautinoa ia e faifai lemu aua o le faʻafuaseʻi o le faʻaopopoga e mafai ona faʻalavelaveina i lau masani faʻasoesa meaai. E mafai foi ona mafua ai le manava tata i nisi tulaga.

2. Maʻa fatugaʻo

Ole lapoʻa ole purine ile mumu mumu e mafai ona afaina ai lou soifua maloloina fatugaʻo. O vailaʻau totoʻa ua liua i totonu ^[28] uric acid pe a 'ai, lea e mafai ona maualuga ai le maualuga o le calcium i ou fatugaʻo. O lona iʻuga, o lou tino o le a tupu aʻe fatugaʻo fatu e mafai ona sili atu le toʻafimalie ma tiga.

3. Goutu

O le maualuga purine mea i mumu mumu mafai faʻateleina le maualuga o le uric acid i lou tino, e mafai mafua mafua pupuga, fulafula ma soʻoga tiga. Afai o loʻo e puapuagatia ile gugu gugu, e fautuaina tele oe faʻatapulaʻa oe lava mai le taumafaina o le mumu mumu.

4. Tali a le kanesa

O le histamine mea i mumu mumu mafai faatupuina laiti allergy. E ui lava e seasea lava, immunoglobulin E (IgE) -faʻatamaʻi aliaʻi ^[29] i mumu mumu e maitauina i nisi tulaga.

5. Nifo Faigamasan

O le 'ai tele o le spinach e mafai ona mafua ai ona leiloa ou nifo i le pito i luga. O le oxalic acid o loʻo i ai i laulaʻau o mumu mumu atiina ae ni tioata laiti e le mafai ona sosolo i le vai. O nei tioata e mafai ona faʻaliliuina ou nifo taliga poʻo le talatala. Le masalosalo ^[30] e le tumau ma o le a alu pe a maeʻa ni nai itula pe a uma ona fufulu.

Vaʻai Tusitusiga Faʻasino

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