Sniper skrev:Nogen grund til spinat aldrig bliver nævnt i bb sammenhæng og kost.. Skipper skræk æder jo masser af det.. men han går jo også kun efter styrke..

Nej, seriøst.. 2g protein pr 100 og 0/0 fedt/kulhydrat.. Det må da være perfekt at indtage..?!

J-S-O skrev:Ifølge det jeg har fundet på spinat ser fordelingen således ud per 100 gram:

Protein: 2,6 gram
Kulhydrat: 3,4 gram
Fedt: 0,6 gram

Hvorfor skulle spinat være perfekt at indtage?

Søren1986 skrev:

Sniper skrev:Nogen grund til spinat aldrig bliver nævnt i bb sammenhæng og kost.. Skipper skræk æder jo masser af det.. men han går jo også kun efter styrke..

Nej, seriøst.. 2g protein pr 100 og 0/0 fedt/kulhydrat.. Det må da være perfekt at indtage..?!

Engang jeg stod nede i kvicky, stod der en far og hans søn, foran mig... Pludeslig trak drengen farens arm, og pegede på mig, og sagde "Se far, han må spise meget spinat, med de arme han har. Han ligner skipper skræk"

Det gav da lige et boost.

Sniper skrev:

J-S-O skrev:Ifølge det jeg har fundet på spinat ser fordelingen således ud per 100 gram:

Protein: 2,6 gram
Kulhydrat: 3,4 gram
Fedt: 0,6 gram

Hvorfor skulle spinat være perfekt at indtage?

Energifordelingen på den pose jeg sidder med her er

Protein: 2,0 gram
Kulhydrat: 0-1 gram
Fedt: 0-1 gram
energi: 15kcal/100g

Hvilket gør det yderst proteinindholdigt i forhold til fordelingen.. Desuden må det da være super under cut..

Gozo skrev:ad - spinat

Smeden skrev:Der er jo meget andet end protein her i verden. Spinat er fyldt med vitaminer og mineraler og også en masse sekundære stoffer. For dem der tror på syre/base-balancer, er spinat noget af det allermest basiske.

Sniper skrev:

Smeden skrev:Der er jo meget andet end protein her i verden. Spinat er fyldt med vitaminer og mineraler og også en masse sekundære stoffer. For dem der tror på syre/base-balancer, er spinat noget af det allermest basiske.

Basisk... Og det betyder præcis hvad for kosten..?

Smeden skrev:Der er jo meget andet end protein her i verden. Spinat er fyldt med vitaminer og mineraler og også en masse sekundære stoffer. For dem der tror på syre/base-balancer, er spinat noget af det allermest basiske.

Smeden skrev:Protein giver f.eks. syre, fordi nitrogenmetaboliten har syreaktivitet. Spinat giver syre af en grund jeg ikke lige orker at finde ud af.

JSO: hvem er hun?

Smeden skrev:hm, der røg alt min tiltro til den teori lige

Smeden skrev:hm, der røg alt min tiltro til den teori lige

Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents. (Many of these substances fall into a technical category of flavonoids known as methylenedioxyflavonol glucuronides.) The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled studies. These spinach extracts have been shown to slow down cell division in stomach cancer cells (gastric adenocarcinomas), and in studies on laboratory animals, to reduce skin cancers (skin papillomas). A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.

A carotenoid found in spinach and other green leafy vegetables fights human prostate cancer two different ways, according to research published in the the Journal of Nutrition. The carotenoid, called neoxanthin, not only induces prostate cancer cells to self-destruct, but is converted in the intestines into additional compounds, called neochromes, which put prostate cancer cells into a state of stasis, thus preventing their replication.

Research calculating flavonoid intake in 66,940 women enrolled in the Nurses Health Study between 1984 and 2002 revealed that women whose diets provided the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to spinach, foods richest in kaempferol include tea (nonherbal), onions, curly kale, leeks, broccoli, and blueberries.

A significant 34% reduction in ovarian cancer risk was also seen in women with the highest intake of the flavone luteolin (found in citrus). Int J Cancer. 2007 Apr 30; Am J Clin Nutr. 2004 May;79(5):727-47.

The vitamin K provided by spinach-almost 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach (which contains about 6 times as much spinach)-is important for maintaining bone health. Vitamin K1 activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Therefore, without enough vitamin K1, osteocalcin levels are inadequate, and bone mineralization is impaired. Spinach is also an excellent source of other bone-building nutrients including calcium and magnesium.

For atherosclerosis and diabetic heart disease, few foods compare to spinach in their number of helpful nutrients. Spinach is an excellent source of vitamin C and vitamin A, the latter notably through its concentration of beta-carotene. These two nutrients are important antioxidants that work to reduce the amounts of free radicals in the body; vitamin C works as a water-soluble antioxidant and beta-carotene as a fat-soluble one. This water-and-fat-soluble antioxidant team helps to prevent cholesterol from becoming oxidized. Oxidized cholesterol is able to stick to and build up in blood vessel walls, where it can cause blocked arteries, heart attack or stroke. Getting plenty of vitamin C and beta-carotene can help prevent these complications, and a cup of boiled spinach can provide you with 294.8% of the daily value (DV) for vitamin A along with 29.4% of the DV for vitamin C.

Spinach is also an excellent source of folate. Folate is needed by the body to help convert a potentially dangerous chemical called homocysteine that can lead to heart attack or stroke if levels get too high, into other benign molecules. In addition, spinach is an excellent source of magnesium, a mineral that can help to lower high blood pressure and protect against heart disease as well. A cup of boiled spinach contains 65.6% of the daily value for folate and 39.1% of the daily value for magnesium.
In addition to its hefty supply of cardioprotective vitamins and minerals, a study published in the Journal of Agriculture and Food Chemistry has revealed that spinach Rubisco contains four peptides (protein components) that inhibit angiotensin I-converting enzyme-the same enzyme blocked by ACE inhibitor drugs, which are used to lower blood pressure. When given to laboratory animals bred to be hypertensive, spinach produced a blood pressure lowering effect within two to four hours. How much spinach did the animals have to eat to get this beneficial effect? Just 20 to 30 mg of these powerful spinach peptides for each kilogram (2.2 pounds) of their body weight. In human terms, what this suggests is that an entrée-sized spinach salad for lunch or a serving of steamed spinach as part of the evening meal may have a salutary effect on blood pressure two to four hours later.

The vitamin C and beta-carotene in spinach help to protect the colon cells from the damaging effects of free radicals. And the folate in spinach helps to prevent DNA damage and mutations in colon cells, even when they are exposed to cancer-causing chemicals. Studies show that people who eat foods high in vitamin C, beta-carotene, and/or folate are at a much lower risk of getting colon cancer than those who don't.

The nutrients in spinach can also help with conditions in which inflammation plays a role. For example, asthma, osteoarthritis, and rheumatoid arthritis are all conditions that involve inflammation. Since beta-carotene and vitamin C have anti-inflammatory properties, they can be helpful for reducing symptoms in some patients. In addition, the magnesium and riboflavin in spinach, two nutrients of which it is an excellent source, may help to reduce the frequency of migraine attacks in people who suffer from them.

In animal studies, researchers have found that spinach may help protect the brain from oxidative stress and may reduce the effects of age-related related declines in brain function. Researchers found that feeding aging laboratory animals spinach-rich diets significantly improved both their learning capacity and motor skills.

Mental performance normally declines with age, but the results of Chicago Health and Aging Project (CHAP) suggest that eating just 3 servings of green leafy, yellow and cruciferous vegetables each day could slow this decline by 40%, suggests a study in the journal Neurology (.Morris MC, Evans DA, et al.) Compared to people who consumed less than one serving of vegetables a day, people who ate at least 2.8 servings of vegetables a day saw their rate of cognitive decline slow by roughly 40%. This decrease is equivalent to about five years of younger age, said lead author Martha Clare Morris, ScD, with Rush University Medical Center in Chicago.

The prospective cohort study, funded by the National Institute of Aging, used dietary data from 3,718 participants (62% female, 60% African American, average age 74). Mental function was assessed with four different tests: the East Boston Tests of immediate memory and delayed recall, the Mini-Mental State Examination, and the Symbol Digit Modalities Test, taken at the start of the study and then again after 3 and 6 years.

After adjusting the results for potential confounders such as age, sex, race, education, and cardiovascular risk factors, the researchers found that consuming an average of 2.8 vegetable servings each day was associated with a 40% decrease in cognitive decline, compared to those who ate an average of less than one (0.9) serving a day. Of the different types of vegetables, green leafy vegetables had the strongest association, said Dr. Morris.

Surprisingly, no relationship was found between fruit consumption and cognitive decline.

Morris hypothesizes that this may be due to the fact that vegetables, but not fruits, contain high amounts of vitamin E, which helps lower the risk of cognitive decline. Also, vegetables, but not fruits, are typically consumed with a little fat, such as olive oil or salad dressing, which increases the body's ability to absorb vitamin E.

The Rush University researchers plan further research to understand why fruit appears to have little effect and to explore the effects of citrus fruit, specifically, on cognitive decline. Bottomline: If you remember to enjoy at least 3 servings of leafy greens each day, you are much more likely to remember other things as well!

Lutein, a carotenoid protective against eye diseases such as age-related macular degeneration and cataract, is found in green vegetables, especially spinach, as well as kale and broccoli. But egg yolks, although they contain significantly less lutein than spinach, are a much more bioavailable source whose consumption increases lutein concentrations in the blood many-fold higher than spinach,shows a human study published in the Journal of Nutrition.

References

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* Chung HY, Rasmussen HM, Johnson EJ. Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men. J Nutr. 2004 Aug;134(8):1887-93. PMID:15284371.
* Edenharder R, Keller G, Platt KL, Unger KK. Isolation and characterization of structurally novel antimutagenic flavonoids from spinach (Spinacia oleracea). J Agric Food Chem 2001 Jun;49(6):2767-73. PMID:12950.
* Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California 1983.
* Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. PMID:15210.
* Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York 1996.
* Gates MA, Tworoger SS, Hecht JL, De Vivo I, Rosner B, Hankinson SE. A prospective study of dietary flavonoid intake and incidence of epithelial ovarian cancer. Int J Cancer. 2007 Apr 30; [Epub ahead of print]. PMID:17471564.
* He T, Huang CY, Chen H, Hou YH. Effects of spinach powder fat-soluble extract on proliferation of human gastric adenocarcinoma cells. Biomed Environ Sci 1999 Dec;12(4):247-52. PMID:12970.
* Joseph JA, Shukitt-Hale B, Denisova NA et al. Long-term dietary strawberry, spinach or vitamin E supplementation retards the onset of age-related neuronal signal-transduction and cognitive behavioral deficits. J Neurosci 1998 Oct 1;18(19):8047-55 1998.
* Joseph JA, Shukitt-Hale B, Denisova NA, et al. Reversals of age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits with blueberry, spinach, or strawberry dietary supplementation. J Neurosci 1999 Sep 15;19(18):8114-21. PMID:13000.
* Longnecker MP, Newcomb PA, Mittendorf R, et al. Intake of carrots, spinach, and supplements containing vitamin A in relation to risk of breast cancer. Cancer Epidemiol Biomarkers Prev 1997 Nov;6(11):887-92. PMID:12980.
* Manach C, Scalbert A, Morand C, Rémésy C, Jiménez L. Polyphenols: food sources and bioavailability. Am J Clin Nutr. 2004 May;79(5):727-47. PMID:15113710.
* Morris MC, Evans DA, Tangney CC, Bienias JL, Wilson RS. Associations of vegetable and fruit consumption with age-related cognitive change. Neurology. 2006 Oct 24;67(8):1370-6. PMID:17060562.
* Nyska A, Lomnitski L, Spalding J, et al. Topical and oral administration of the natural water-soluble antioxidant from spinach reduces the multiplicity of papillomas in the Tg.AC mouse model. Toxicol Lett 2001 May 31;122(1):33-44. PMID:12960.
* Wang Y, Chang CF, Chou J, Chen HL, Deng X, Harvey BK, Cadet JL, Bickford PC. Dietary supplementation with blueberries, spinach, or spirulina reduces ischemic brain damage. Exp Neurol. 2005 May;193(1):75-84. PMID:15817266.
* Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. PMID:15220.
* Yang Y, Marczak ED, Yokoo M, Usui H, Yoshikawa M. Isolation and antihypertensive effect of angiotensin I-converting enzyme (ACE) inhibitory peptides from spinach Rubisco. J Agric Food Chem. Aug 13;51(17):4897-902 2003.

JensL skrev:Når jeg er bange for min indre pH-værdi, plejer en gang koncentreret natriumhydroxid at gøre godt