Manfaat Bayam dan Cara Mengolahnya

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Tak hanya nikmat untuk disantap, berbagai manfaat bayam bagi kesehatan juga sayang untuk dilewatkan. Manfaat tersebut berasal dari beragam nutrisi yang terkandung di dalamnya. Tak heran bila bayam kerap dimasukkan dalam menu makan sehat sehari-hari.

Bayam merupakan salah satu jenis sayuran hijau yang banyak ditanam dan dikembangkan di Asia, termasuk Indonesia. Tak hanya baik untuk orang dewasa, sayuran ini juga baik dikonsumsi oleh bayi, anak-anak, ibu hamil, hingga lansia.

Bayam dikenal sebagai sayuran rendah kalori dan kaya serat, ini menjadikan bayam sebagai salah satu pilihan sayur untuk diet. Selain itu, bayam juga mengandung beragam nutrisi lain, seperti:

  • Vitamin A, vitamin B kompleks, vitamin C, dan Vitamin E
  • Magnesium
  • Zat besi
  • Asam folat
  • Kalsium
  • Kalium

Selain itu, bayam juga mengandung beragam jenis antioksidan, seperti lutein dan zeaxanthin.

Beragam Manfaat Bayam

Seperti telah disebutkan sebelumya, bayam menawarkan beragam manfaat bagi kesehatan tubuh yang sayang untuk dilewatkan. Manfaat tersebut meliputi:

– Meredakan peradangan

Kandungan antioksidan yang tinggi pada bayam berperan dalam melawan radikal bebas yang bisa menyebabkan peradangan, seperti pada penyakit rheumatoid arthritis. Pada penyakit ini, peradangan merupakan penyebab munculnya nyeri sendi.

– Meningkatkan sistem kekebalan tubuh

Bayam juga dikenal tinggi akan kandungan vitamin dan mineral, seperti vitamin A, vitamin C, folat, dan magnesium. Beragam nutrisi tersebut diketahui dapat meningkatkan sistem kekebalan tubuh.

– Menjaga kesehatan mata

Kandungan karotenoid yang ditemukan pada bayam, seperti beta karoten, lutein, dan zeaxanthin, diketahui mampu menjaga kesehatan mata dan menurunkan risiko beberapa penyakit, seperti rabun senja dan degenerasi makula.

– Menurunkan risiko penyakit kardiovaskular

Salah satu manfaat dari mengonsumsi bayam adalah menurunkan risiko penyakit kardiovaskular. Hal ini karena bayam mengandung nitrat yang dapat menurunkan tekanan darah dan menurunkan risiko terkena gangguan pada jantung.

– Menjaga kesehatan kulit

Seperti yang telah diketahui, bayam kaya akan kandungan antioksidan di dalamnya, sehingga sangat baik untuk menjaga dan melindungi kesehatan kulit dari dalam, terutama dari paparan radikal bebas.

– Mencegah kanker

Kandungan lutein, karotenoid, dan zeaxanthin yang tinggi pada bayam, mampu melawan dan menghilangkan radikal bebas dari tubuh. Dengan demikian, risiko terkena kanker pun akan menurun.

Namun, perlu diingat bahwa mengonsumsi bayam saja tidak cukup untuk menjaga kesehatan tubuh secara menyeluruh. Anda dianjurkan untuk tetap menjalani pola hidup sehat, seperti berolahraga secara rutin, mengonsumsi makanan bergizi, dan mencukupi waktu istirahat.

Tips Mencuci dan Mengolah Bayam

Agar manfaat bayam dapat diperoleh secara maksimal, pastikan Anda mengolah sayuran ini dengan benar. Berikut ini adalah beberapa tipsnya:

  • Pilihlah bayam yang masih terlihat segar.
  • Cuci bayam hingga bersih sebelum mengolahnya untuk menghilangkan kotoran dan kuman yang menempel pada daun dan batangnya.
  • Jika Anda tidak ingin langsung mengolah bayam, simpanlah bayam di dalam wadah yang bersih dan kedap udara, lalu taruh di dalam lemari pendingin agar terjaga kesegarannya.

Perlu diketahui bahwa bayam segar yang belum sempat dicuci bisa bertahan hingga 4 hari, jika dimasukkan ke plastik lalu disimpan di dalam kulkas. Hindari memanaskan bayam yang sudah dimasak, karena dapat mengurangi kandungan gizi di dalamnya.

Selain memperhatikan cara mencuci dan menyimpan bayam, pastikan juga peralatan dapur Anda terbebas dari kuman dan bakteri. Oleh karena itu, jangan lupa untuk selalu mencuci peralatan dapur dengan menggunakan sabun dan air.

Untuk mengetahui lebih jauh mengenai manfaat bayam, Anda bisa berkonsultasi dengan dokter. Selain itu juga sebaiknya Anda membatasi konsumsi bayam dan imbangi juga dengan nutrisi lain, terutama bila Anda memiliki kondisi medis khusus, misalnya asam urat atau kolesterol tinggi.

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