Epinari, Épinards cg Spinach ni ubwoko bw’imboga, bukungahaye cyane ku ntungamubiri.Ifite kandi ibivumbikisho(calories) nyinshi kuburyo mu magarama 100 zayo harimo 22 kilocalories.
Epinari kandi ifite poroteyine (protéine) nyinshi kurusha ubundi bwoko bwimboga ku rugero rungana na 2.82%, ikagira ibinyabisukari bingana na 0.8%, n’amavuta angana na 0.35%.
Amagarama 100 zayo afite 2/3 bya vitamini A ikenewe n’ umubiri w’ umuntu ku munsi, akagira aside folike zikenewe zose kumunsi, akagira ½ cya vitamini C ikenewe ku munsi, ¼ cya Mg (manyeziyumu) ndetse no hejuru ya ¼ y’ ubutare bukenewe ku munsi. Uretse kuba Epinari zikize kuma vitamine n’ imyunyungugu, zifitemo fibure(fibers). Fibers zigabanya ibyago byo kurwara diabete yo mu bwoko bwa kabiri. Fibers kandi zongera amahirwe yo kutarwara kanseri y’ urura bitewe nuko zihutisha ibiryo ntibitinde mu mara. Ikindi kandi kuba epinari zikungahaye kuri fibre, bituma zidatanga ibinyamavuta (fats) na kalori (calories) nyinshi bigafasha mukwirinda umubyibuho ukabije (obesity).Fibres zigabanya ingano ya cholesterol mu maraso bityo bikongera amahirwe yo kutarwara indwara z’umutima (cardiovascular diseases).
Mukamaro ka Epinari kumubiri w'umuntu, harimo no gufata neza imboni y’ ijisho.
Kubantu bageze muzabukuru nukuvuga bafite imyaka iri hejuru ya 50, kurya epinari kenshi ningenzi kuribo kuko bituma bagumana imbaraga zo kubona(kureba) neza nta mpungenge.
Epinari igira uruhare rurinini mu kurinda ukubura kw’amaraso mu mubiri kuko ikize ku butare(fer) ku rugero rungana n’ amagarama 2.17 kuri garama 100 zayo.
Epinari igira fer nyinshi kurusha izo dusanga munyama.
Epinari irinda indwara z'imitsi.
Irinda ndetse ikavura indwara zo mu myanya ishizwe imyororokere, ndetse na kanseri cyane
cyane iyo mu muhogo.
Kubakora siporo ndetse no ku bantu bagikura nk’ ingimbi n’
abangavu, bitewe n’ uko ikize ku myunyungugu.
Epinari idufasha mu kuvura indwara zandura by’ umwihariko nk’ igituntu igihe dukoresha umutobe wayo.
Ifasha ibisebe gukira vuba, inarinda kuva imyuna, irinda kuva amaraso menshi uri mu mihango kubera ikungahaye kuri vitamini K.