Spinach Makes You Popeye: Nutritional Analysis and Dietary Therapy Plans for Spinach
77. Spinach, make yourself Popeye!
Spinach is rich in iron and beta-carotene, and is also an excellent source of folic acid, vitamin B₆, potassium, and iron. The high iron content can effectively improve iron-deficiency anemia, making spinach an excellent health-promoting vegetable.
Spinach leaves contain an insulin-like substance and chromium, which have a very similar effect to insulin, helping to maintain stable blood sugar levels. The abundant B vitamins in spinach can prevent vitamin deficiency diseases such as night blindness and angular cheilitis. Spinach is rich in antioxidants such as selenium and vitamin E, which promote cell proliferation and have anti-aging effects, not only keeping brain function at its best but also slowing down brain aging. Furthermore, long-term consumption of spinach can effectively protect eyesight.
Nutritional analysis of spinach
Ensuring nutrition and promoting health. Spinach is rich in vitamin C, carotene, phosphorus, calcium, and certain amounts of vitamin E, iron, and other beneficial components, providing the body with a variety of nutrients; its iron content can effectively improve the hematopoietic function of the body's hematopoietic organs.
Spinach helps prevent and treat hemorrhoids and promotes bowel movements. Rich in dietary fiber, spinach can accelerate intestinal peristalsis and stimulate pancreatic secretion, aiding digestion. It has excellent therapeutic effects on chronic pancreatitis, hemorrhoids, anal fissures, and constipation.
It promotes metabolism. Spinach is rich in trace elements, which can accelerate metabolism, promote better health, and reduce the risk of stroke.
Spinach dietary therapy
(1) Spinach porridge
Ingredients: 100g of japonica rice, 50g each of jujubes and spinach.
Instructions: Wash the dates and rice, add water and cook into porridge. Once cooked, add spinach and bring to a boil before serving.
Efficacy: This porridge is nutritionally complete and has the effects of nourishing blood and replenishing deficiency, strengthening the spleen and replenishing qi. It has a good effect on iron deficiency anemia.
(2) Golden Poria and Spinach Soup
Ingredients: 20g each of Poria cocos and Dendrobium officinale, 400g of spinach, 12g of Adenophora stricta, 800ml of vegetarian broth (made by boiling bean sprouts with water), and appropriate amounts of ginger and scallion.
Instructions: Decoction of Adenophora stricta, Poria cocos, and Dendrobium officinale to obtain 200 ml of juice; slice and crush ginger, cut scallion whites into sections, wash spinach and cut into 4 cm sections. Blanch the spinach and remove quickly; heat peanut oil in a wok over high heat, sauté ginger until red, then remove the ginger; add salt, pour in vegetable broth and the decoction, bring to a boil, add spinach, and add MSG after the soup boils again.
Efficacy: This dish, made with spinach and sweet, nourishing herbs, has the effects of strengthening the spleen and aiding digestion, benefiting the stomach and nourishing yin. It has a good therapeutic effect on those with poor appetite, yin deficiency, and dryness and heat in the stomach and intestines.
(3) Spinach and Lamb Liver Soup
Ingredients: 50g each of lamb liver and fresh spinach, appropriate amounts of MSG, sesame oil, and salt.
Instructions: Slice the lamb liver and cut the spinach into sections and wash them. Add about 750 ml of water to a pot and bring it to a boil. Add the lamb liver and simmer briefly before adding the spinach. Add appropriate amounts of MSG, sesame oil, and salt. Bring to a boil again and it's ready. Eat the spinach and lamb liver and drink the soup.
Efficacy: This soup has the effect of improving eyesight and nourishing the liver, and is suitable for symptoms such as dry eyes and blurred vision.
(4) Spinach and lotus root salad
Ingredients: 200g each of fresh lotus root and spinach, appropriate amounts of MSG, sesame oil, and salt.
Instructions: Peel and slice the fresh lotus root, then blanch it in boiling water until just cooked; select tender spinach, wash it, and blanch it briefly in boiling water; mix the above two ingredients with MSG, sesame oil, and salt.
Efficacy: This dish can improve eyesight and clear the liver, and is suitable for symptoms such as dizziness, tremors, and blurred vision caused by insufficient liver blood.
(5) Spinach and pork liver soup
Ingredients: 60g pork liver, 250g spinach, salt, soy sauce, sesame oil.
Instructions: Cook the pork liver and spinach together until tender (do not overcook), then season with salt, soy sauce, sesame oil, etc.
Benefits: Spinach nourishes the liver and improves eyesight, while pork liver also has liver-nourishing and vision-improving effects. This combination can achieve a good result. It is used for blurred vision or night blindness due to liver deficiency.
(6) Spinach and Pig Blood Soup
Ingredients: 500g each of cooked pig's blood and fresh spinach, appropriate amounts of scallion segments and ginger slices.
Instructions: Cut the pig's blood into strips and wash the fresh spinach by cutting it into sections. Place a pot on the stove and add lard. Sauté the ginger and scallions until fragrant, then add the pig's blood and stir-fry. Add cooking wine and stir-fry until the water evaporates. Add salt, broth, spinach, and pepper. Bring to a boil and then pour into a soup bowl.
Efficacy: This soup has the effects of nourishing yin and moisturizing dryness, nourishing blood and stopping bleeding. It is suitable for anemia, blood deficiency and intestinal dryness and bleeding.
Spinach extract can promote the continuous proliferation of cells in the body, which can not only delay aging but also maintain youthful vitality. In my country, there is a traditional practice of mashing spinach to extract juice and using it to wash the face daily. Consistent use of this method over a period of time can effectively cleanse the skin and pores, reduce pigmentation and wrinkles, and keep the skin clean.