Asparagus yog dab tsi, nws noj li cas? Cov txiaj ntsig thiab khoom noj muaj nqis

Asparagus, science "Asparagus officinalis Nws yog ib tug tswv cuab ntawm tsev neeg lily. Cov zaub uas nyiam noj no muaj ntau yam xim, suav nrog ntsuab, dawb, thiab ntshav.

Nws yog siv nyob rau hauv ntau yam tais diav thoob ntiaj teb, xws li pasta thiab french fries. calories nyob rau hauv asparagus tsawg thiab loaded nrog cov vitamins tseem ceeb, minerals thiab antioxidants.

"Dab tsi yog asparagus", "dab tsi yog asparagus zoo rau", "dab tsi yog cov txiaj ntsig thiab kev puas tsuaj ntawm asparagus" Koj yuav pom cov lus teb rau koj cov lus nug hauv kab lus.

Asparagus Khoom noj muaj nqis

Asparagus Nws muaj calories tsawg tab sis muaj cov khoom noj muaj txiaj ntsig zoo. Ib nrab khob (90 grams) khoom noj khoom haus cov ntsiab lus ntawm siav asparagus yog raws li nram no:

Calorie ntau ntau: 20

Protein: ib gram

yog '0.2 g

Fiber: 1.8 grams

Vitamin C: 12% ntawm RDI

Vitamin A: 18% ntawm RDI

Vitamin K: 57% ntawm RDI

Folate: 34% ntawm RDI

Potassium: 6% ntawm RDI

Phosphorus: 5% ntawm RDI

Vitamin E: 7% ntawm RDI

Asparagus nws kuj muaj me me ntawm lwm cov micronutrients, xws li hlau, zinc thiab riboflavin.

Nws yog ib qho khoom noj zoo heev uas yog ib qho tseem ceeb hauv cov ntshav coagulation thiab cov pob txha noj qab haus huv. vitamin K yog qhov chaw.

Ntxiv rau, paj zaubCov ntxhia no, uas yog qhov tseem ceeb rau kev xeeb tub, ua lub luag haujlwm hauv ntau cov txheej txheem tseem ceeb hauv lub cev, suav nrog kev loj hlob ntawm tes thiab tsim DNA.

Dab tsi yog qhov txiaj ntsig ntawm asparagus?

Muab cov tshuaj antioxidants siab

Antioxidants yog cov tebchaw uas pab tiv thaiv cov hlwb los ntawm kev puas tsuaj ntawm cov dawb radicals thiab oxidative kev nyuaj siab.

Kev ntxhov siab oxidative ua rau muaj ntau yam kab mob, suav nrog kev laus, mob ntev thiab mob qog noj ntshav.

AsparagusZoo li lwm yam zaub ntsuab, nws muaj cov antioxidants siab. Cov no suav nrog cov vitamins E, C, thiab glutathioneNws kuj muaj ntau yam flavonoids thiab polyphenols.

Asparagus tshwj xeeb tshaj yog quercetinNws muaj ntau hauv flavonoids xws li isorhamnetin thiab kaempferol.

Cov tshuaj no tau pom tias muaj ntshav siab-txo, tiv thaiv kab mob, tshuaj tiv thaiv kab mob, thiab tshuaj tiv thaiv kab mob hauv ntau tus tib neeg, kuaj-tube, thiab kev tshawb fawb tsiaj.

Ntxiv mus, liab asparagusMuaj cov pigments muaj zog hu ua anthocyanins, uas muab nws cov xim vibrant thiab muaj cov teebmeem antioxidant hauv lub cev.

Kev noj tshuaj anthocyanin ntau ntxiv tau pom tias txo cov ntshav siab thiab kev pheej hmoo ntawm kev mob plawv thiab kab mob plawv.

Nrog rau lwm cov txiv hmab txiv ntoo thiab zaub noj asparagusyuav muab ntau cov antioxidants tsim nyog rau lub cev noj qab haus huv.

Pab rau digestion

Kev noj zaub mov fiber ntau yog qhov tseem ceeb rau kev noj qab haus huv zoo. tsuas yog ib nrab khob paj zaubmuaj 7 grams fiber ntau, uas yog 1,8% ntawm qhov xav tau txhua hnub.

Cov kev tshawb fawb pom tias noj txiv hmab txiv ntoo thiab zaub muaj fiber ntau tuaj yeem pab txo qis kev pheej hmoo ntawm ntshav siab, kab mob plawv, thiab ntshav qab zib.

AsparagusNws yog tshwj xeeb tshaj yog nyob rau hauv insoluble fiber ntau, uas ntxiv bulk rau cov quav thiab txhawb lub plab zom mov.

Nws kuj muaj ib qho me me ntawm cov fiber ntau soluble, uas yaj hauv dej thiab tsim cov khoom zoo li gel hauv cov hnyuv.

soluble fiber, Bifidobacterium ve Lactobacillus Nws pub cov kab mob zoo hauv lub plab.

Kev nce tus naj npawb ntawm cov kab mob muaj txiaj ntsig no ua lub luag haujlwm txhawb lub cev tiv thaiv kab mob thiab tsim cov khoom noj tseem ceeb xws li cov vitamins B12 thiab K2.

Raws li ib feem ntawm kev noj zaub mov muaj fiber ntau noj asparagusPab kom tau raws li qhov xav tau ntawm fiber ntau thiab ua kom lub plab zom mov noj qab haus huv.

Cov txiaj ntsig ntawm asparagus rau cov poj niam cev xeeb tub

AsparagusNws yog ib qho zoo heev vitamin, tseem hu ua vitamin B9. folate yog qhov chaw. tsuas yog ib nrab khob paj zaubNws muaj txiaj ntsig zoo rau cov poj niam cev xeeb tub vim nws muab 34% ntawm qhov xav tau folate txhua hnub.

Folate yog cov khoom noj tseem ceeb uas pab tsim cov qe ntshav liab thiab tsim DNA rau kev noj qab haus huv thiab kev loj hlob.

Nws yog ib qho tseem ceeb tshwj xeeb tshaj yog nyob rau theem pib ntawm cev xeeb tub los xyuas kom meej qhov kev loj hlob ntawm tus me nyuam noj qab nyob zoo.

Asparagus, zaub ntsuab Tau txais folate txaus los ntawm qhov chaw xws li txiv hmab txiv ntoo thiab zaub tuaj yeem tiv thaiv cov hlab ntsha tsis xws luag, suav nrog spina bifida.

Neural tube defects tuaj yeem ua rau muaj ntau yam teeb meem, los ntawm kev kawm nyuaj rau lub cev tsis taus xws li kev tswj lub plab thiab zais zis.

Qhov tseeb, folate txaus yog qhov tseem ceeb heev ua ntej cev xeeb tub thiab cev xeeb tub thaum ntxov uas cov tshuaj folate tuaj yeem raug pom zoo rau cov poj niam kom ua tau raws li lawv cov cai.

Pab txo cov ntshav siab

Ntshav siab cuam tshuam rau ntau tus neeg thoob ntiaj teb, nws yog ib qho tseem ceeb ntawm kev pheej hmoo rau mob plawv thiab mob stroke. Kev tshawb fawb qhia tias kev noj cov poov tshuaj ntxiv thaum txo cov ntsev kom tsawg yog ib txoj hauv kev zoo los txo cov ntshav siab.

poov tshuajNws txo cov ntshav siab hauv ob txoj hauv kev: los ntawm kev so ntawm phab ntsa ntawm cov hlab ntsha thiab tshem tawm ntsev ntau dhau los ntawm cov zis.

Asparagus Nws yog qhov zoo ntawm cov poov tshuaj thiab muab 6% ntawm qhov xav tau txhua hnub hauv ib nrab khob.

Dab tsi ntxiv, kev tshawb fawb hauv cov nas uas muaj ntshav siab paj zaubNws kuj qhia tau tias nws yuav muaj lwm yam ntshav siab txo qis zog.

Hauv ib txoj kev tshawb fawb, nas 5% paj zaub noj o paj zaub noj zaub mov txheem. 10 lub lis piam tom qab asparagus noj zaub movnas nyob rau hauv tus qauv noj zaub mov muaj 17% txo cov ntshav siab dua nas ntawm cov qauv noj.

Cov kws tshawb fawb tau pom tias qhov cuam tshuam no ua rau cov hlab ntsha tawg. paj zaubLawv xav tias nws yog vim muaj cov active compound nyob rau hauv

Txawm li cas los xij, tib neeg kev tshawb fawb yuav tsum tau txiav txim siab seb qhov sib xyaw ua haujlwm no puas muaj txiaj ntsig zoo ib yam rau tib neeg.

Hauv txhua qhov xwm txheej, paj zaub Noj cov zaub uas nplua nuj poov tshuaj xws li

Pab tiv thaiv mob qog noj ntshav

Hauv tsab ntawv tshaj tawm los ntawm American Cancer Society, paj zaubQhov tseem ceeb ntawm cov tshuaj nyob rau hauv alleviating cov tsos mob ntawm cancer yog hais.

AsparagusQee cov tshuaj hu ua saponins tau pom los ua kom mob qog noj ntshav hauv lwm txoj kev tshawb fawb. Cov tebchaw no inhibited kev loj hlob ntxiv ntawm cov qog nqaij hlav cancer. Asparagusrau sulforaphane Ib qho chaw hu ua chemopreventive tam sim no raug tshawb xyuas rau nws cov khoom siv tshuaj tiv thaiv.

Muaj txiaj ntsig hauv kev txhim kho urinary ib ntsuj av

Urinary tract health hais txog kev noj qab haus huv ntawm lub zais zis, ob lub raum thiab cov zis, thiab paj zaub tiv thaiv lawv txhua tus. Ua tsaug rau nws cov tshuaj tua kab mob, cov zaub ntsuab no inhibits kev loj hlob ntawm cov kab mob uas tuaj yeem ua rau kis kab mob.

Cov zaub ua haujlwm raws li ntuj diuretic, nce zis tso zis thiab sib txawv kab mob urinary kab mob kho.

AsparagusNws cov khoom diuretic pab tshem tawm cov khib nyiab ntawm lub raum thiab tiv thaiv cov pob zeb hauv lub raum.

fights mob

Cov qib siab ntawm cov tshuaj antioxidants hauv cov zaub pab tua kab mob. Asparagus nws kuj muaj cov khoom xyaw uas txo qhov mob uas tuaj yeem ua rau mob plawv.

kev tshawb fawb ntxiv, paj zaubNws anti-inflammatory zog pab txo qhov mob thiab txo qhov mob taub hau, mob nraub qaum, rheumatism thiab zoo Nws tau pom tias nws tuaj yeem pab daws tau lwm yam teeb meem xws li

AsparagusNws yog qhov zoo ntawm cov vitamin K, uas pab lub cev los ntawm kev muab cov ntshav txhaws.

Txhawb kev mob plawv

AsparagusVitamin K plays lub luag haujlwm tiv thaiv kev mob plawv. Cov vitamin tiv thaiv qhov tawv nqaij ntawm cov hlab ntsha. Nws tseem khaws calcium kom deb ntawm cov hlab ntsha.

Soluble fiber nyob rau hauv cov zaub yuav txo tau cov kab mob plawv. Kev noj fiber ntau kuj txo cov ntshav siab.

Asparagus Nws muaj thiamine, ib qho ntawm cov vitamins B. Cov khoom noj no tswj hwm cov qib amino acid homocysteine ​​​​. Tshaj homocysteine ​​​​hauv cov ntshav tuaj yeem ua rau muaj kev pheej hmoo rau lub plawv mob.

Muaj txiaj ntsig zoo rau lub hlwb

Asparagus Nws yog ib qho zoo ntawm cov vitamins E thiab C, thiab raws li kev tshawb fawb, ob lub as-ham ua kom muaj zog ua ke kom txo tau txoj kev pheej hmoo ntawm Alzheimer's. Asparagustau pom los tiv thaiv kev puas hlwb thiab kev txawj ntse poob rau cov neeg laus.

Cov zaub ntsuab no kuj tau pom los pab kho kev nyuaj siab. Cov kev tshawb fawb tau tsim kom muaj kev sib txuas ntawm cov qib folate tsawg thiab kev nyuaj siab; paj zaub Nws yog qhov zoo ntawm folate.

Txhim kho pob txha noj qab haus huv

Cov vitamin K tsawg yog txuam nrog cov pob txha pob txha. Ib khob paj zaubmuab ntau tshaj li ib nrab ntawm kev pom zoo noj txhua hnub ntawm vitamin K.

Kev noj cov vitamin K txaus kuj nce calcium nqus. Nws kuj txo cov calcium uas tawm hauv cov zis, thaum kawg ua rau cov pob txha noj qab haus huv thiab txo cov kev pheej hmoo ntawm cov kab mob xws li pob txha. Vitamin K kuj tswj cov pob txha mineralization thiab pab tswj cov pob txha ceev.

AsparagusHlau ntxhia kuj ntxiv dag zog rau cov pob txha thiab pob qij txha.

Muab kev tiv thaiv

AsparagusGlutathione yog lwm cov khoom tseem ceeb uas pom hauv Cov tshuaj no tau pom tias ua lub luag haujlwm hauv kev tiv thaiv kab mob.

AsparagusCov prebiotics hauv nws pab txhawb kev tiv thaiv kab mob thiab tiv thaiv kab mob xws li mob khaub thuas.

Muaj txiaj ntsig zoo rau qhov muag

AsparagusVitamin A yog ib qho tseem ceeb rau kev noj qab haus huv ntawm qhov muag. Cov vitamin no pab lub retina nqus lub teeb thiab hauv cov txheej txheem txhim kho qhov muag.

Tsis tas li ntawd, vim nws yog ib qho antioxidant macular degeneration Nws tuaj yeem pab tiv thaiv cov teeb meem tsis pom kev xws li

Asparagus Vitamin E thiab super haib antioxidants lutein thiab zeaxanthin yog nplua nuj nyob rau hauv Lutein thiab zeaxanthin tiv thaiv lub qhov muag los ntawm cov kab mob xws li cataracts thiab macular degeneration, thaum vitamin E txhim kho qhov muag.

Cov txiaj ntsig ntawm asparagus rau daim tawv nqaij thiab plaub hau

rau ntawm daim tawv nqaij asparagus extract Kev thov nws tuaj yeem pab kho pob txuv. Vitamins C thiab E txhim kho cov tawv nqaij. Vitamin C tshwj xeeb tshaj yog nourishes ntawm daim tawv nqaij thiab tiv thaiv dryness. Txawm hais tias tsis muaj kev tshawb fawb pom tseeb, paj zaubCov folate thiab vitamin C hauv cov roj txiv roj tuaj yeem txhim kho plaub hau kev noj qab haus huv.

Ua raws li aphrodisiac

Qee qhov peev txheej paj zaubTxawm hais tias nws hais tias nws tau siv los ua ib qho tshuaj aphrodisiac thaum ub, tsis muaj pov thawj txaus los txhawb qhov no. Tsis muaj teeb meem hauv kev sim tab sis!

Puas yog Asparagus qaug zog?

Tam sim no, tsis muaj haujlwm paj zaubtsis tau kuaj cov teebmeem ntawm Txawm li cas los xij, nws muaj ntau yam khoom uas tuaj yeem pab poob phaus.

Ua ntej tshaj plaws, nws muaj calorie ntau ntau, tsuas yog 20 calories hauv ib nrab khob. Qhov ntawd yog ntau yam tsis muaj calories ntxiv paj zaub Nws txhais tau tias koj noj tau.

Nws kuj muaj txog 94% dej. Kev tshawb nrhiav pom tias muaj calorie tsawg, cov khoom noj uas muaj dej ntauNws hais tias kev noj ivy yog txuam nrog kev poob phaus. Asparagus Nws kuj yog nplua nuj nyob rau hauv fiber ntau, uas muab lub cev tsis muaj zog thiab poob phaus.

Yuav xaiv thiab khaws Asparagus li cas?

- Xaiv cov stems khov kho, ncaj thiab du. Lub hauv qab yuav tsum yog me ntsis dawb thiab nplua nuj ntsuab. Lub xim ntsuab dull lossis wrinkled qhia tias nws tau poob nws qhov tshiab.

- Cov stems yuav tsum sawv ntsug; lawv yuav tsum tsis txhob xoob. Nws yuav tsum tsis txhob kis los yog sprout.

- AsparagusTsis txhob ntxuav thiab tsis txhob ntub ua ntej khaws cia

- Ua ntej muab tso rau hauv lub tub yees, txiav me ntsis ntawm qhov kawg thiab muab tso rau hauv ib lub hub. Npog nrog ib lub hnab yas thiab tso rau hauv tub yees li plaub hnub. khov asparagus tuaj yeem kav ntev txog ib xyoos.

Yuav Ua Li Cas Noj Asparagus

Ntxiv nrog rau kev noj zaub mov zoo, paj zaub Nws yog qab thiab yooj yim ua noj. Nws tuaj yeem ua tau ntau yam.

- Omelet los yog scrambled qe, ib txhais tes tshiab asparagus Koj muaj peev xwm ntxiv.

- Rau cov zaub xam lav koj npaj noj hmo tws asparagus Koj muaj peev xwm ntxiv.

- Sliced ​​​​Asparagus Nws tuaj yeem muab ntxiv rau cov kua zaub.

- asparagus Saute nrog me ntsis txiv roj roj thiab minced qej. Ntxiv cov kua txob dub thiab sprinkle ib co Parmesan cheese.

Puas yog Asparagus noj nyoos?

Asparagus yog zaub mov qab thiab ntau yam zaub. Nws feem ntau yog noj siav. Yog lawm "Puas yog asparagus noj nyoos?" "Yog asparagus nyoos noj qab nyob zoo?" Nov yog cov lus teb…

Asparagus tuaj yeem noj nyoos

AsparagusCov zaub no tseem tuaj yeem noj nyoos, txawm tias nws xav tias yuav tsum tau siav. Txawm tias cov zaub mov nyoos tseem muaj zaub mov zoo dua. AsparagusUa noj softens cov tawv ntoo fibers, ua cov zaub yooj yim rau zom thiab zom.

tab sis raw asparagusNws tsis yog cua li siav. Txhawm rau kom yooj yim noj nyoos, koj tuaj yeem grate cov zaub los yog chop nws finely thiab me me heev.

Siav asparagus muaj ntau cov antioxidants

Ntxiv rau qhov muag muag thaum siav, cov tshuaj antioxidants hu ua polyphenols kuj tau tshwm sim. kev kawm, ua zaub ntsuab asparaguspom tias tag nrho cov kev ua antioxidant tau nce 16%. Ob lub zog antioxidants beta carotene thiab nce quercetin cov ntsiab lus los ntawm 24% thiab 98%, feem.

Ua noj asparagus cuam tshuam nws cov khoom noj muaj txiaj ntsig

kev ua noj ua haus, paj zaubNws tuaj yeem ua rau kom muaj qee qhov sib txuas hauv cov khoom noj, thaum txo cov ntsiab lus ntawm lwm cov as-ham.

Piv txwv li, ib qho kev kawm ntsuab asparagusua noj, tshwj xeeb tshaj yog cov vitamin kub-rhiab heev C vitamin pom tias nws txo nws cov ntsiab lus los ntawm 52%.

Nws yog noj qab nyob zoo ob txoj kev

Txawm tias nyoos los yog siav, paj zaub Nws yog kev xaiv noj qab haus huv. Ua noj lossis noj nyoos yog nyob ntawm koj tus kheej nyiam. Ob qho kev xaiv muab fiber ntau, antioxidants thiab cov as-ham tseem ceeb.

asparagus Koj tuaj yeem ntxiv nws rau cov nplej zom thiab zaub xam lav, siv nws ua zaub mov noj, lossis haus nws los ntawm kev ua noj los yog sautéing.

Kev puas tsuaj / Kev mob tshwm sim ntawm Asparagus

qhov ncauj qhuav

AsparagusNws yog ib tug haib ntuj diuretic zaub. Vim nws qhov xwm txheej diuretic, nws ua rau tso zis ntau zaus thiab ua rau lub cev qhuav dej. Cov kua dej tsawg hauv peb lub cev, qhov dej ntau dua. Qhov no ua rau lub qhov ncauj qhuav.

quav quav quav

Nws, noj asparagus Nws yog ib qho ntawm feem ntau tshaj tawm cov kev mob tshwm sim. Cov zaub ntsuab no sulfur Nws muaj ntau qhov chaw ntawm antioxidants. Thiab leej faj yog ib yam khoom uas muab tawm nws cov yam ntxwv tsw qhov twg nws siv. Ib hnub lossis ob hnub - qhov no yog lub sijhawm siab tshaj plaws uas nws yuav siv rau qhov tsw ntxhiab tsw.

Kev ua xua tuaj yeem tshwm sim

Kev tsis haum tshuaj tau raug tshaj tawm nyob rau hauv ntau kis tom qab noj cov zaub no. Qee qhov kev tsis haum tshuaj feem ntau suav nrog:

- Mob qhov muag - tsis haum conjunctivitis nrog khaus, liab thiab o ntawm lub qhov muag

- kua ntswg

- Nasal congestion

- Kab mob thiab khaus khaus hauv caj pas

– hnoos qhuav

- tawv nqaij pob khaus, khaus

ua pa nyuaj

- Ntshai

- kiv taub hau

- Mob taub hau

Tej zaum yuav ua rau tsam plab

Cov khoom noj uas muaj carbohydrates, tshwj xeeb tshaj yog cov khoom noj fiber ntau, ua rau muaj roj hauv lub plab zom mov. Cov roj ntau dhau ua rau tsam plab nrog rau kev tawm tsam burping.

poob ceeb thawj tam sim ntawd

Poob poob, loj heev paj zaub Nws yog ib qho ntawm cov kev mob tshwm sim tsis zoo ntawm kev haus nws. Thaum noj ntau dhau, qhov hnyav tuaj yeem poob vim qhov diuretic ntawm cov zaub no. Txawm li cas los xij, kev poob dej ntau dhau hauv lub cev ua rau koj muaj kev pheej hmoo ntawm lub cev qhuav dej.

Nws yuav tsum tau noj nrog ceev faj thaum cev xeeb tub thiab lactation.

AsparagusNws tsis muaj kev nyab xeeb los siv cov tshuaj noj thaum cev xeeb tub thiab lactation. Tiag tiag, asparagus extractNws yog siv los tswj kev yug menyuam vim nws ua lub luag haujlwm hauv kev cuam tshuam cov tshuaj hormones. 

Kev sib tham nrog tshuaj

Asparagus tuaj yeem cuam tshuam nrog ob pawg sib txawv ntawm cov tshuaj noj;

Nrog cov tshuaj antihypertensive: Asparagus muaj peev xwm txo cov ntshav siab. Yog li ntawd, ua ke nrog cov tshuaj tiv thaiv hypotension, nws tuaj yeem ua rau cov ntshav siab poob qis thiab ua rau koj muaj kev phom sij.

Nrog cov tshuaj diuretic:  Diuretics yog muab rau cov neeg uas muaj teeb meem rau lub raum los yog edematous xeev. Asparagus Nws yog ib qho diuretic ntuj thiab tuaj yeem ua kom cov nyhuv ntawm cov tshuaj diuretic ntau dua.

Yog tias koj siv cov tshuaj uas tau hais los saum toj no, tsis txhob noj cov zaub no ntau yam tsis tau sab laj nrog kws kho mob kom tsis txhob muaj qhov tsis zoo.

AsparagusTsis txhob cia cov kev mob tshwm sim no ua rau koj ntshai. Cov no tsis pom thaum noj hauv qhov nruab nrab, tab sis tuaj yeem tshwm sim los ntawm kev noj ntau dhau. 

Vim li ntawd;

AsparagusNws yog ib qho zaub zoo thiab qab heev. Nws muaj calories tsawg thiab cov zaub mov zoo rau fiber ntau, folate, thiab vitamins A, C, thiab K.

Tsis tas li, noj asparagusNws muaj ntau yam txiaj ntsig kev noj qab haus huv, suav nrog kev poob phaus, txhim kho kev zom zaub mov, ua kom cev xeeb tub noj qab haus huv, thiab txo cov ntshav siab. Nws kuj tseem pheej yig, yooj yim los npaj, thiab ua kom qab ntxiv rau ntau yam zaub mov txawv.