Spanać je zapravo najzdraviji na način na koji ga
Januar je mesec u kojem mnogi prave novogodišnje odluke, a među najčešćima je prelazak na zdraviju ishranu. Ako planirate da unosite više povrća, spanać je dobar izbor za početak. Ova lisnata namirnica odavno važi za simbol zdravlja i obiluje vitaminom K, antioksidansima, vlaknima i kalijumom. Ipak, često se postavlja pitanje – da li je spanać zdraviji kada se jede sirov ili nakon kuvanja? Odgovor su potražili stručnjaci, piše The Kitchn.
TL;DR
- Spinach is rich in vitamin K, antioxidants, fiber, and potassium.
- Raw spinach contains more vitamin C and folate, which are sensitive to heat.
- Cooking spinach reduces oxalates, allowing for better absorption of minerals like calcium, iron, zinc, and magnesium.
- Vitamin A and beta-carotene bioavailability may increase after cooking.
- Vitamin C is largely lost during the cooking process due to heat and water solubility.
- The choice between raw and cooked spinach depends on individual nutritional needs and goals.
- Spinach, whether raw or cooked, provides consistent levels of beta-carotene and fiber.
- Cooking or blanching spinach can kill harmful bacteria like E. coli, reducing the risk of foodborne illness.