ʻO Asparagus, ʻepekema "Asparagus officinalis He lālā ia o ka ʻohana lilia. Loaʻa kēia mea kanu kaulana i nā kala like ʻole, me ka ʻōmaʻomaʻo, keʻokeʻo, a me ka poni.
Hoʻohana ʻia ia i loko o nā kīʻaha like ʻole a puni ka honua, e like me ka pasta a me ka french fries. nā calorie i ka asparagus haʻahaʻa a hoʻopiha ʻia me nā huaora pono, nā minerala a me nā antioxidants.
"He aha ka asparagus", "he aha ka asparagus maikaʻi no", "he aha nā pono a me nā pōʻino o ka asparagus" E ʻike ʻoe i nā pane i kāu mau nīnau ma ka ʻatikala.
Waiwai Nutritional Asparagus
ʻO Asparagus He haʻahaʻa ia i loko o nā calorie akā loaʻa kahi ʻano meaʻai maikaʻi.Ka hapalua o ke aniani (90 grams) ʻai meaʻai o ka asparagus moʻa penei:
Kalori: 20
Pūmua: 2.2 gram
Ka momona: 0.2 grams
ʻO ka fiber: 1.8 grams
Vitamin C: 12% o ka RDI
Vitamin A: 18% o ka RDI
Vitamin K: 57% o ka RDI
Folate: 34% o ka RDI
Potasuma: 6% o ka RDI
Phosphorus: 5% o ka RDI
Vitamin E: 7% o ka RDI
ʻO Asparagus loaʻa pū kekahi mau micronutrients liʻiliʻi, me ka hao, ka zinc a me ka riboflavin.
He meaʻai maikaʻi loa ia he meaʻai nui i ka coagulation koko a me ke olakino iwi. ka huaora K ʻo ia ke kumu.
Kahi mea hou aʻe, asparagusʻO kēia mineral, he mea koʻikoʻi ia no ka hāpai ʻana i ke olakino, hoʻokani i nā hana koʻikoʻi i loko o ke kino, me ka ulu ʻana o nā cell a me ka hoʻokumu ʻana o DNA.
He aha nā pōmaikaʻi o ka Asparagus?
Hāʻawi i nā kiʻekiʻe o nā antioxidants
ʻO nā antioxidants nā pūhui e kōkua i ka pale ʻana i nā cell mai nā hopena ʻino o nā radical manuahi a me ke kaumaha oxidative.
Hāʻawi ke koʻikoʻi oxidative i nā maʻi he nui, e like me ka ʻelemakule, ka maʻi ʻeha a me ke kanesa.
ʻO AsparagusE like me nā lau ʻōmaʻomaʻo ʻē aʻe, he kiʻekiʻe ia i nā antioxidants. ʻO kēia nā huaora E, C, a me glutathioneAia pū kekahi i nā flavonoids a me nā polyphenols.
ʻO Asparagus ka oi aku quercetinHe kiʻekiʻe ia i nā flavonoids e like me ka isorhamnetin a me kaempferol.
Ua ʻike ʻia kēia mau mea i ka hoʻohaʻahaʻa ʻana i ke koko, anti-inflammatory, antiviral, a me nā hopena anticancer i kekahi mau haʻawina kanaka, hoʻāʻo, a me nā holoholona.
Eia kekahi, asparagus poniLoaʻa i nā puaʻa ikaika i kapa ʻia he anthocyanins, e hāʻawi iā ia i kona kala ʻoi a loaʻa nā hopena antioxidant i ke kino.
Ua hōʻike ʻia ka hoʻonui ʻana i ka lawe ʻana i ka anthocyanin e hōʻemi i ke kahe koko a me ka pilikia o ka puʻuwai puʻuwai a me ka maʻi puʻuwai.
Me nā huaʻai a me nā mea kanu ʻē aʻe ʻai asparaguse hāʻawi i nā antioxidants he nui e pono ai no ke kino olakino.
Pono no ka digestion
Pono ka fiber dietary no ke ola kino maikaʻi. hapa aniani wale no asparagusLoaʻa iā 7 grams o ka fiber, ʻo ia ka 1,8% o ka pono o kēlā me kēia lā.
Hōʻike nā haʻawina e hiki ke kōkua i ka ʻai ʻana i nā huaʻai a me nā lau ʻai momona i ka hōʻemi i ka pilikia o ke koko kiʻekiʻe, ka maʻi puʻuwai, a me ka maʻi diabetes.
ʻO AsparagusHe kiʻekiʻe loa ia i ka fiber insoluble, kahi e hoʻohui ai i ka nui i ka stool a paipai i ka neʻe ʻana o ka ʻōpū maʻamau.
Loaʻa iā ia kahi liʻiliʻi o ka fiber soluble, e hoʻoheheʻe ʻia i ka wai a hana i kahi mea e like me ka gel i loko o ka ʻāpana digestive.
ʻO ka hoʻonui ʻana i ka nui o kēia mau hua bacteria maikaʻi he kuleana ia i ka hoʻoikaika ʻana i ka ʻōnaehana pale a hana i nā meaʻai pono e like me nā huaora B12 a me K2.
Ma ke ʻano he ʻai ʻai momona ʻai asparagusKōkua e hoʻokō i nā pono fiber a mālama pono i ka ʻōnaehana digestive.
Nā pōmaikaʻi o ka asparagus no nā wahine hāpai
ʻO AsparagusHe huaora maikaʻi loa ia, ʻike ʻia hoʻi ʻo ka vitamina B9. folate ʻo ia ke kumu. hapa aniani wale no asparagusHe mea maikaʻi ia no nā wāhine hāpai no ka mea, hāʻawi ia i 34% o ka pono folate i kēlā me kēia lā.
He meaʻai koʻikoʻi ka Folate e kōkua i ke kūkulu ʻana i nā ʻulaʻula ʻulaʻula a hana i ka DNA no ka ulu olakino a me ka ulu ʻana.
He mea koʻikoʻi loa ia i ka wā mua o ka hāpai ʻana e hōʻoia i ka ulu olakino o ka pēpē.
ʻO Asparagus, nā lau ʻōmaʻomaʻo ʻO ka loaʻa ʻana o ka folate mai nā kumu e like me nā huaʻai a me nā mea kanu ke pale aku i nā hemahema neural tube, me ka spina bifida.
Hiki ke alakaʻi i nā hemahema o ka paipu neural i nā ʻano pilikia, mai nā pilikia aʻo a hiki i ke kino kīnā e like me ka hoʻomalu ʻana i ka ʻōpū a me ka ʻōpū.
ʻO ka ʻoiaʻiʻo, he mea koʻikoʻi ka folate kūpono ma mua o ka hāpai ʻana a me ka hāpai mua ʻana i hiki ke ʻōlelo ʻia nā mea hoʻohui folate no nā wahine e hoʻokō i kā lākou mau koi.
Kōkua i ka hoʻohaʻahaʻa i ke koko
Hoʻopilikia ke koko kiʻekiʻe i nā poʻe he nui ma ka honua holoʻokoʻa, ʻo ia ke kumu pilikia nui no ka maʻi puʻuwai a me ka hahau. Hōʻike ka noiʻi ʻana ʻo ka hoʻonui ʻana i ka ʻai pāpaʻa me ka hōʻemi ʻana i ka paʻakai he ala maikaʻi ia e hoʻohaʻahaʻa i ke koko kiʻekiʻe.
potasiumaHoʻohaʻahaʻa ia i ke koko ma nā ʻano ʻelua: ma ka hoʻomaha ʻana i nā paia o nā kīʻaha koko a me ka hoʻokuke ʻana i ka paʻakai nui ma ka mimi.
ʻO Asparagus He kumu maikaʻi ia o ka potassium a hāʻawi iā 6% o ka pono o kēlā me kēia lā i ka hapalua kīʻaha.
He aha hou aku, noiʻi i nā ʻiole me ke koko kiʻekiʻe asparagusHōʻike pū ia he mau mea hoʻohaʻahaʻa koko ʻē aʻe paha.
I hoʻokahi haʻawina, ʻo nā ʻiole 5% asparagus he meaʻai aiʻole asparagus hānai i ka meaʻai maʻamau.10 pule ma hope ʻai asparagusʻO nāʻiole ma kaʻai maʻamau he 17% ka haʻahaʻa o ke koko ma mua o nāʻiole ma kaʻai maʻamau.
Ua ʻike ka poʻe noiʻi i kēia hopena e hoʻomāhuahua ai nā kīʻaha koko. asparagusManaʻo lākou ma muli o kahi pūhui hana i loko
Eia nō naʻe, pono nā haʻawina kanaka e hoʻoholo inā he like ka hopena o kēia pūhui hana i nā kānaka.
I kēlā me kēia kūlana, asparagus ʻO ka ʻai ʻana i nā lau ʻai momona e like me
Kōkua i ke kaua ʻana i ka maʻi kanesa
I loko o kahi hōʻike i paʻi ʻia e ka American Cancer Society, asparagusʻO ke koʻikoʻi o ka lāʻau i ka hoʻohaʻahaʻa ʻana i nā hōʻailona o ke kanesa.
ʻO AsparagusUa ʻike ʻia kekahi mau pūhui i kapa ʻia ʻo saponins e hoʻoulu i ka make o ka maʻi maʻi ma kahi noiʻi ʻē aʻe. Ua kāohi kēia mau mea i ka ulu hou ʻana o nā maʻi kanesa. ʻO Asparagusi loko sulforaphane Ke noiʻi ʻia nei kahi pūhui i kapa ʻia chemopreventive no kāna mau waiwai chemopreventive.
Pono i ka hoʻomaikaʻi ʻana i ke olakino o ka mimi
ʻO ke olakino o ka ʻāʻī mimi e pili ana i ke olakino o ka ʻōpū, nā puʻupaʻa a me ka urethra, a asparagus pale ia lakou a pau. Mahalo i kāna mau waiwai antibacterial, ua kāohi kēia mea kanu ʻōmaʻomaʻo i ka ulu ʻana o ka maʻi bacteria e hiki ke hoʻoulu i ka maʻi.
Hana ka mea kanu ma ke ʻano he diuretic kūlohelohe, hoʻonui i ka mimi a me nā ʻokoʻa nā maʻi ʻeha mālama.
ʻO AsparagusʻO kāna mau waiwai diuretic e kōkua i ka hoʻomaʻemaʻe ʻana i nā ʻōpala mai nā puʻupaʻa a pale i nā pōhaku kīwī.
hakakā ʻana i ka mumū
ʻO ke kiʻekiʻe o nā antioxidants i loko o ka mea kanu e kōkua i ke kaua ʻana i ka ʻeha. ʻO Asparagus loaʻa pū kekahi i nā mea e hoʻomaha ai i ka mumū e hiki ke alakaʻi i ka maʻi puʻuwai.
nā haʻawina hou aku, asparagusʻO kāna mau waiwai anti-inflammatory e hoʻomaha i ka ʻeha a hoʻomaha i ke poʻo, ʻeha hope, rumatika a me gout Ua ʻike ʻia hiki ke kōkua i ka hoʻēmi ʻana i nā pilikia ʻē aʻe e like me
ʻO AsparagusHe kumu maikaʻi ia o ka huaora K, e kōkua ana i ke kino ma o ka hoʻolako ʻana i ke koko.
Kākoʻo i ke olakino naʻau
ʻO AsparagusHe kuleana pale ka Vitamin K i ke ola kino. Kāohi ka huaora i ka paʻakikī o nā aʻa. Mālama pū ia i ka calcium mai nā lining aʻa.
ʻO ka fiber soluble i loko o ka mea kanu e hoʻemi i ka pilikia o ka maʻi puʻuwai. ʻO ka ʻai ʻana o ka fiber ke hoʻohaʻahaʻa i ke koko.
ʻO Asparagus Loaʻa iā ia ka thiamine, kekahi o nā huaora B. Hoʻoponopono kēia meaʻai i nā pae homocysteine amino acid. ʻO ka nui o ka homocysteine i loko o ke koko hiki ke hoʻopilikia i ke olakino naʻau.
Pono no ke ola lolo
ʻO Asparagus He kumu maikaʻi ia o nā huaora E a me C, a e like me nā haʻawina, hana nā meaʻai ʻelua i kahi hui ikaika e hōʻemi i ka pilikia o Alzheimer. ʻO Asparagusua ʻike ʻia e pale i ka hōʻino ʻana o ka naʻau a me ka emi ʻana o ka naʻau i ka poʻe ʻelemakule.
Ua ʻike ʻia kēia mea kanu ʻōmaʻomaʻo e kōkua i ka mālama ʻana i ke kaumaha. Ua hoʻokumu nā haʻawina i kahi loulou ma waena o nā pae haʻahaʻa folate a me ke kaumaha; asparagus He kumu maikaʻi ia o ka folate.
Hoʻomaikaʻi i ke olakino iwi
ʻO nā haʻahaʻa haʻahaʻa o ka huaora K pili i ka haʻi iwi. He aniani asparagushāʻawi ʻoi aku ma mua o ka hapalua o ka ʻai ʻana i kēlā me kēia lā o ka vitamina K.
Hoʻonui pū ka lawe ʻana i ka vitamina K i ka absorption calcium. Hoʻemi pū ia i ka nui o ka calcium i hoʻokuʻu ʻia i loko o ka mimi, i ka hopena i ke ola o ka iwi a hōʻemi i ka hopena o nā maʻi e like me ka osteoporosis. Hoʻoponopono pū ka Vitamin K i ka mineralization iwi a kōkua i ka mālama ʻana i ka iwi iwi.
ʻO AsparagusHoʻoikaika pū ka mineral hao i nā iwi a me nā hono.
Hāʻawi i ka palekana
ʻO AsparagusʻO Glutathione kekahi mea nui i loaʻa i loko Ua ʻike ʻia kēia pūhui e pāʻani i ka hana o ka immune.
ʻO AsparagusʻO nā prebiotics i loko o ia mea e kōkua i ka hoʻoikaika ʻana i ka pale ʻana a me ka hakakā ʻana i nā maʻi e like me ke anu.
Pono no ke ola o ka maka
ʻO AsparagusHe mea nui ka Vitamin A no ke olakino o ka maka. Kōkua kēia vitamina i ka retina e komo i ka mālamalama a ma ke kaʻina hana e hoʻomaikaʻi ai i ke olakino maka.
Eia kekahi, no ka mea he antioxidant ia macular degeneration Hiki ke kōkua i ka pale ʻana i nā pilikia pili i ka ʻike e like me
ʻO Asparagus ʻO ka Vitamin E a me nā antioxidants ikaika loa lutein a me zeaxanthin ua waiwai i Mālama ʻo Lutein a me zeaxanthin i nā maka mai nā maʻi e like me ka cataracts a me ka degeneration macular, ʻoiai ʻo ka vitamin E e hoʻomaikaʻi i ka ʻike.
Nā pono o ka asparagus no ka ʻili a me ka lauoho
i ka ili ʻohu asparagus Hiki ke kōkua i ka hoʻohana ʻana iā ia i ka mālama ʻana i ka haki. ʻO nā huaora C a me E hoʻomaikaʻi i ka ʻili o ka ʻili. Mālama ka Vitamin C i ka ʻili a pale i ka maloʻo. ʻOiai ʻaʻohe noiʻi paʻa, asparagusHiki i ka folate a me ka huaora C i loko o ka ʻaila ʻoliva ke hoʻomaikaʻi i ke olakino lauoho.
Hana ʻia ma ke ʻano he aphrodisiac
ʻO kekahi mau kumuwaiwai asparagusʻOiai ua ʻōlelo ʻia ua hoʻohana ʻia ia ma ke ʻano he aphrodisiac i ka wā kahiko, ʻaʻole lawa nā hōʻike e kākoʻo ai i kēia. ʻAʻohe hewa i ka hoʻāʻo ʻana naʻe!
Nawaliwali anei ka Asparagus?
I kēia manawa, ʻaʻohe hana asparagusʻaʻole i hoʻāʻo i nā hopena o Eia nō naʻe, loaʻa iā ia kekahi mau waiwai e hiki ke kōkua i ka hoʻemi kaumaha.
ʻO ka mea mua, he haʻahaʻa loa ia i nā calories, me 20 calories wale nō i ka hapalua kīʻaha. He nui kēlā me ka ʻole o nā calorie keu asparagus ʻO ia hoʻi hiki iā ʻoe ke ʻai.
Aia ma kahi o 94% ka wai. Hōʻike nā noiʻi i ka haʻahaʻa calorie, nā meaʻai waiwai waiUa ʻōlelo ʻo ia e pili ana ka ʻai ʻana i ka ivy me ke kaumaha o ke kaumaha. ʻO Asparagus He waiwai hoʻi ia i ka fiber, e hāʻawi ana i ke kaumaha haʻahaʻa o ke kino a me ke kaumaha.
Pehea e koho ai a mālama i ka Asparagus?
- E koho i nā mea nona nā ʻōpala paʻa, pololei a paheʻe. He keʻokeʻo iki ka ʻaoʻao lalo a he ʻōmaʻomaʻo momona. ʻO ka hue ʻōmaʻomaʻo ʻōmaʻomaʻo a i ʻole ka wrinkled e hōʻike ana ua nalowale kona ʻano hou.
- Pono e kū pololei nā kumu; aole pono e hemo. ʻAʻole pono e laha a ʻōpuʻu paha.
- ʻO AsparagusMai holoi a pulu ma mua o ka mālama ʻana
- Ma mua o ka waiho ʻana i loko o ka friji, e ʻoki liʻiliʻi mai nā wēlau a waiho pololei i loko o kahi pahu. E uhi ʻia me kahi ʻeke plastik a e hoʻopaʻa i ka friji no ʻehā lā. asparagus hau hiki i ka makahiki.
Pehea e ʻai ai i ka Asparagus
Ma waho aʻe o ka meaʻai, asparagus He ʻono a maʻalahi ke kuke.Hiki ke kuke ʻia ma nā ʻano like ʻole.
– ʻOmelet a i ʻole nā hua scrambled, kahi lima asparagus hou Oe ke hoʻohui.
- I nā salakeke āu i hoʻomākaukau ai no ka ʻaina ahiahi ʻoki ʻia i ka asparagus Oe ke hoʻohui.
- ʻO Asparagus i ʻoki ʻia Hiki ke hoʻohui ʻia i nā sopa.
- asparagus E hoʻomoʻa me kahi ʻaila ʻoliva liʻiliʻi a me ke kāleka liʻiliʻi. E hoʻohui i ka pepa ʻeleʻele a kāpīpī i ka cheese Parmesan.
ʻAi ʻia ka Asparagus?
ʻO Asparagus kahi meaʻai ʻono a me ka nui. ʻAi ʻia i ka moa. ʻAe “Ai ʻia ka asparagus?” "He ola kino anei ka asparagus maka?" Eia ka pane…
Hiki ke ʻai ʻia ka Asparagus
ʻO AsparagusHiki ke ʻai maka ʻia kēia mea kanu, ʻoiai ua manaʻo ʻia e moʻa. ʻOi aku ka momona o ka meaʻai maka. ʻO AsparagusHoʻomaʻamaʻa ka kuke ʻana i nā mea kanu paʻakikī, e maʻalahi ka nau ʻana a me ka ʻeli ʻana i ka mea kanu.
akā, asparagus makaʻAʻole ʻono e like me ka moʻa. No ka maʻalahi o ka ʻai maka, hiki iā ʻoe ke ʻoki i ka mea kanu a ʻokiʻoki liʻiliʻi loa.
ʻOi aku ka nui o nā antioxidants i hoʻomoʻa ʻia i ka asparagus
Ma waho aʻe o ka palupalu ke kuke ʻia, hōʻike pū ʻia nā antioxidants i kapa ʻia he polyphenols. he haʻawina, kuke ʻana i ka asparagus ʻōmaʻomaʻoUa ʻike ʻia ua piʻi ka nui o ka hana antioxidant e 16%. ʻElua mau antioxidants ikaikabeta carotene a hoʻonui i ka quercetin ma 24% a me 98%.
Hoʻopilikia ka ʻai ʻana i ka asparagus i kona waiwai ʻai
kaʻina kuke kuke, asparagusHiki iā ia ke hoʻonui i ka loaʻa ʻana o kekahi mau mea i loko o ka meaʻai, ʻoiai e hōʻemi ana i ka ʻike o nā meaʻai ʻē aʻe.
Eia kekahi laʻana, he haʻawina asparagus ʻōmaʻomaʻoka kuke ʻana, ʻoi aku ka nui o ka vitamina welaHuaʻaila C ʻike ʻia ua hoʻemi ʻo ia i kāna ʻike ma 52%.
He ola kino ia
He maka a moʻa paha, asparagus He koho olakino. ʻO ka kuke ʻana a i ʻole ka ʻai ʻana i ka maka no kāu makemake pilikino. Hāʻawi nā koho ʻelua i ka fiber, antioxidants a me nā meaʻai pono.
asparagus Hiki iā ʻoe ke hoʻohui i ka pasta a me nā salakeke, e hoʻohana iā ia ma ke ʻano he kīʻaha ʻaoʻao, a i ʻole e ʻai ʻia me ka mahu a i ʻole ka sautéing.
Nā pōʻino / nā hopena ʻaoʻao o ka Asparagus
waha maloʻo
ʻO AsparagusHe mea kanu diuretic maoli ikaika ia. Ma muli o kona ʻano diuretic, hoʻāla ia i ka mimi pinepine a alakaʻi i ka dehydration. ʻO ka liʻiliʻi o ka wai i loko o ko mākou kino, ʻoi aku ka nui o nā pae dehydration. Hoʻoulu kēia i ka waha maloʻo.
pehu pilau
ia, ʻai asparagus ʻO ia kekahi o nā hopena ʻaoʻao i hōʻike pinepine ʻia. ʻO kēia mea kanu ʻōmaʻomaʻo sulfur Loaʻa iā ia kahi kumu waiwai o nā antioxidants. A ʻo ka sulfur kekahi mea e hāʻawi ai i kona ʻala ʻano ma kahi e hoʻohana ʻia ai. Hoʻokahi lā a ʻelua paha - ʻo ia ka manawa lōʻihi e nalowale ai ka ʻala fecal.
Hiki ke hoʻomohala ʻia nā ʻalergi
Ua hōʻike ʻia nā hopena maʻi i nā hihia he nui ma hope o ka ʻai ʻana i kēia mea kanu. ʻO kekahi o nā hopena maʻi maʻamau i loaʻa:
- ʻAha o ka maka - ka conjunctivitis maʻi me ka ʻili, ʻulaʻula a me ka pehu o nā maka
– ihu holo
– Hoʻopaʻa ihu
- ʻO ka hoʻonāukiuki a me ka ʻili ma ka ʻāʻī
– ʻAi maloʻo
- Ka ʻili ʻili, ʻili
pilikia ka hanu
- Nausea
– ʻūlū
- ʻEha poʻo
Hiki ke hoʻoulu ʻia
ʻO nā meaʻai momona i ka carbohydrate, ʻoi aku ka nui o ka fiber dietary, ke kumu o ke kinoea i loko o ka digestive tract. ʻO ke kinoea keu ke kumu o ka pehu ʻana a me ka hoʻouka ʻana.
poho kaumaha koke
Pau ke kaumaha, nui asparagus ʻO ia kekahi o nā hopena maikaʻi ʻole o ka ʻai ʻana. Ke ʻai nui ʻia, hiki ke lilo ke kaumaha ma muli o ke ʻano diuretic o kēia mea kanu. Eia naʻe, ʻo ka nui o ka lilo ʻana o ka wai i loko o ke kino e pilikia ai ʻoe i ka dehydration.
Pono e ʻai ʻia me ka akahele i ka wā hāpai a me ka lactation.
ʻO AsparagusʻAʻole palekana ka hoʻohana ʻana i nā lāʻau lapaʻau i ka wā hāpai a me ka lactation. ʻOiaʻiʻo, nā ʻōpala asparagusHoʻohana ʻia ia no ka mālama ʻana i ka hānau ʻana no ka mea he hana ia i ka hoʻopili ʻana i nā hormones.
Ka pilina me nā lāʻau lapaʻau
ʻO Asparagus hiki ke launa pū me ʻelua hui like ʻole o nā lāʻau lapaʻau;
Me nā lāʻau antihypertensive:ʻO Asparagus hiki ke hoʻohaʻahaʻa i ke koko. No laila, i ka hui pū ʻana me nā lāʻau anti-hypotension, hiki iā ia ke hoʻohaʻahaʻa nui i ke kiʻekiʻe o ke koko a hoʻokomo iā ʻoe i ka pōʻino.
Me nā lāʻau diuretic: Hoʻonohonoho ʻia nā diuretics no nā poʻe e loaʻa ana i nā pilikia kīkī a i ʻole nā moku edematous. ʻO Asparagus He diuretic maoli a hiki ke hoʻonui i ka hopena o nā lāʻau diuretic.
Inā ʻoe e hoʻohana nei i kekahi o nā lāʻau lapaʻau i ʻōlelo ʻia ma luna, mai ʻai nui i kēia mea kanu me ka ʻole e nīnau i ke kauka e pale aku i nā hopena makemake ʻole.
ʻO AsparagusMai ʻae i kēia mau hopena ʻaoʻao e hoʻoweliweli iā ʻoe. ʻAʻole ʻike ʻia kēia mau mea i ka wā e ʻai ʻia ai i ka nui haʻahaʻa, akā hiki ke hana ma muli o ka hoʻohana nui ʻana.
Ma ka hopena;
ʻO AsparagusHe meaʻai momona a ʻono ia. He haʻahaʻa ia i nā calorie a he kumu meaʻai nui no ka fiber, folate, a me nā huaora A, C, a me K.
Kekahi, ʻai asparagusLoaʻa iā ia ka nui o nā pōmaikaʻi olakino, e like me ka pohō kaumaha, hoʻomaikaʻi ʻana i ka ʻai ʻana, nā hopena hāpai olakino, a me ke kahe koko haʻahaʻa. He mea kūʻai ʻole, maʻalahi ka hoʻomākaukau ʻana, a hana i kahi mea hoʻohui ʻono i nā ʻano ʻai he nui.
