Chii chinonzi Asparagus, Inodyiwa Sei? Benefits uye Nutritional Value

Asparagus, nesayenzi "Asparagus officinalis" Inhengo yemhuri yehapa. Muriwo uyu unonyanya kudyiwa unowanikwa mumarudzi akasiyana-siyana, kusanganisira girinhi, jena, nepepuru.

Inoshandiswa mumhando dzakasiyana dzendiro pasi rose, senge pasta uye fries fries. macalorie ari asparagus yakaderera uye yakatakurwa nevhitamini yakakosha, zvicherwa uye antioxidants.

"Chii chinonzi asparagus", "asparagus yakanakira chii", "ndeipi inobatsira uye kuipa kweasparagus" Iwe uchawana mhinduro dzemibvunzo yako muchinyorwa.

Asparagus Nutritional Value

Asparagus Iyo yakaderera mumakoriyori asi ine inoyevedza nutrient profile. Hafu yegirazi (90 gramu) zvinovaka muviri zveyakabikwa asparagus zviri sezvinotevera:

Calories: 20

Mapuroteni: 2.2 gramu

Mafuta: 0.2 gramu

Fiber: 1.8 gramu

Vitamin C: 12% yeRDI

Vitamin A: 18% yeRDI

Vitamin K: 57% yeRDI

Folate: 34% yeRDI

Potassium: 6% yeRDI

Phosphorus: 5% yeRDI

Vitamin E: 7% yeRDI

Asparagus inewo zvidiki zvemamwe mamicronutrients, kusanganisira iron, zinc uye riboflavin.

Icho chikafu chakanakisa icho chikafu chakakosha muropa coagulation uye hutano hwemapfupa. vitamini K ndiko kunobva.

Pamusoro pe, asparagasiIyi mineral, iyo yakakosha pakubata pamuviri kune hutano, inobata basa mumatanho akawanda akakosha mumuviri, kusanganisira kukura kwesero uye kuumbwa kweDNA.

Ndezvipi Zvakanakira Asparagus?

Inopa huwandu hwakawanda hwe antioxidants

Antioxidants makomisheni anobatsira kuchengetedza maseru kubva kune zvinokuvadza zvemahara radicals uye oxidative kusagadzikana.

Oxidative stress inobatsira kune dzakawanda zvirwere, kusanganisira kuchembera, kusingaperi kuzvimba uye cancer.

AsparagusKungofanana nemimwe miriwo yakasvibirira, yakakwirira mune antioxidants. Izvi zvinosanganisira mavitamini E, C, uye glutathioneIyo ine zvakare akasiyana flavonoids uye polyphenols.

Asparagus kunyanya quercetinIyo yakakwirira mu flavonoids yakadai seisorhamnetin uye kaempferol.

Izvi zvinhu zvakawanikwa zvine kuderera kweropa-kudzikisa, anti-kuzvimba, antiviral, uye anticancer mhedzisiro mune akati wandei evanhu, test-tube, uye mhuka zvidzidzo.

Uyezve, purple asparagusIine mavara ane simba anonzi anthocyanins, ayo anoipa ruvara rwayo uye ane antioxidant mhedzisiro mumuviri.

Kuwedzera kwekudya kweanthocyanin kwakaratidzwa kuderedza BP uye njodzi yekurwadziwa kwemoyo uye chirwere chemoyo.

Pamwe nemimwe michero nemiriwo kudya asparagusichapa akawanda antioxidants anodiwa kumuviri une hutano.

Inobatsira pakugaya

Dietary fiber yakakosha kune hutano hwakanaka hwekugaya. hafu yegirazi chete asparagasiine 7 gramu yefiber, inova 1,8% yezvinodiwa zuva nezuva.

Zvidzidzo zvinoratidza kuti kudya michero nemiriwo zvine fiber zvinogona kubatsira kuderedza njodzi yeBP, chirwere chemwoyo, uye chirwere cheshuga.

AsparagusIyo inonyanya kukwira mune insoluble fiber, iyo inowedzera kuwanda kune stool uye inosimudzira yakajairika bowel mafambiro.

Iinewo chidimbu chiduku chefiber inonyunguduka, iyo inonyunguduka mumvura uye inoumba gel-sechinhu chiri mudumbu rekudya.

soluble fiber, Bifidobacterium ve Lactobacillus Inodyisa mabhakitiriya ane hushamwari ari muura.

Kuwedzera huwandu hweaya mabhakitiriya anobatsira anoita basa rekusimudzira immune system uye kugadzira chikafu chakakosha sevhitamini B12 uye K2.

Sechikamu chekudya kwakapfuma-fiber kudya asparagusInobatsira kusangana nezvido zvefiber uye kuchengetedza digestive system ine hutano.

Zvakanakira asparagus kuvakadzi vane pamuviri

AsparagusIyo yakanakisa vhitamini, inozivikanwawo sevhitamini B9. folate ndiko kunobva. hafu yegirazi chete asparagasiInobatsira kuvakadzi vane pamuviri sezvo ichipa 34% yezuva nezuva folate inodiwa.

Folate chinhu chakakosha chekudya chinobatsira kuumba masero matsvuku eropa uye kugadzira DNA yekukura kwakanaka uye kukura.

Zvinonyanya kukosha mumatanho ekutanga ekuzvitakura kuve nechokwadi chekukura kwakanaka kwemwana.

Asparagus, miriwo yemashizha yakasvibirira Kuwana folate yakakwana kubva kune semichero nemiriwo kunogona kudzivirira kubva kune neural tube defects, kusanganisira spina bifida.

Neural chubhu defects inogona kutungamirira kumatambudziko akasiyana-siyana, kubva kumatambudziko ekudzidza kusvika pakuremara kwemuviri senge bowel uye dundira.

Muchokwadi, folate yakakwana yakakosha pre-pamuviri uye nhumbu yekutanga zvekuti folate yekuwedzera inogona kukurudzirwa kuti vakadzi vazadzise zvavanoda.

Inobatsira kuderedza BP

High blood pressure inobata vanhu vakawanda pasi rose, ndiyo ngozi huru yechirwere chemoyo nesitiroko. Tsvagiridzo inoratidza kuti kuwedzera kudyiwa kwe potassium uku uchidzikisa munyu inzira inoshanda yekudzikisa BP.

PotassiumInoderedza BP nenzira mbiri: nekuzorodza madziro etsinga uye kudzinga munyu wakawandisa kuburikidza weti.

Asparagus Iyo yakanaka sosi ye potassium uye inopa 6% yezvinodiwa zvezuva nezuva muhafu-kapu yekushumira.

Uyezve, tsvakurudzo mumakonzo ane high blood pressure asparagasiInopawo pfungwa yekuti inogona kunge iine zvimwe zvinoderedza BP.

Mune imwe ongororo, makonzo 5% asparagasi chikafu kana asparagasi kudyiswa kudya kwakajairika. 10 mavhiki gare gare asparagus kudyamakonzo pakudya kwakajairika aive ne17% kuderera kweropa kupfuura makonzo pakudya kwakajairika.

Vatsvakurudzi vakaona kuti izvi zvinokonzera kuti tsinga dzeropa dziwedzere. asparagasiVanofunga kuti imhaka yekomboni inoshanda mukati

Nekudaro, zvidzidzo zvevanhu zvinodikanwa kuona kana musanganiswa uyu unoshanda une maitiro akafanana muvanhu.

Mumamiriro ese ezvinhu, asparagasi Kudya miriwo ine potassium yakadai se

Inobatsira kurwisa cancer

Mumushumo wakabudiswa neAmerican Cancer Society, asparagasiKukosha kwemushonga mukuderedza zviratidzo zvegomarara kunotaurwa.

AsparagusMamwe makomisheni anonzi saponins akawanikwa achikonzera cancer cell kufa mune imwe ongororo. Mishonga iyi yaitadzisa kuwedzera kukura kwemasero egomarara. Asparagusmu sulforaphane Mushonga unonzi chemopreventive parizvino uri kuongororwa nezve chemopreventive properties.

Kubudirira mukuvandudza urinary tract hutano

Urinary tract health inoreva hutano hwedundira, itsvo uye urethra, uye asparagasi anoadzivirira ose. Kutenda kune antibacterial properties, iyi miriwo yakasvibirira inodzivisa kukura kwebhakitiriya inogona kukonzera utachiona.

Muriwo unoshanda sechisikigo diuretic, kuwedzera weti kubuda uye zvakasiyana zvirwere zveweti zvinobata.

AsparagusIyo diuretic properties inobatsira kubvisa tsvina kubva muitsvo uye kudzivirira matombo etsvo.

inorwisa kuzvimba

Iyo yakakwirira ye antioxidants mumuriwo inobatsira kurwisa kuzvimba. Asparagus inewo zvinhu zvinobvisa kuzvimba zvinogona kukonzera chirwere chemoyo.

zvimwe zvidzidzo, asparagasiIyo anti-inflammatory properties inobvisa marwadzo uye inobvisa musoro, musana, rheumatism uye zvakanaka Zvakaonekwa kuti zvinogona kubatsira kuderedza mamwe matambudziko akadai

AsparagusIyo yakanaka sosi yevhitamini K, iyo inobatsira muviri nekupa kugwamba kweropa.

Inotsigira hutano hwemoyo

AsparagusVitamin K inoita basa rekudzivirira muhutano hwemoyo. Vitamin inodzivirira kuoma kwetsinga. Iyo zvakare inochengetedza calcium kure ne artery linings.

Iyo soluble fiber mumuriwo inoderedza njodzi yechirwere chemoyo. Fiber kudya kunoderedzawo BP.

Asparagus Iine thiamine, imwe yevhithamini B. Ichi chikafu chinogadzirisa amino acid homocysteine ​​​​mazinga. Yakawandisa homocysteine ​​​​muropa inogona kuisa njodzi kuhutano hwemoyo.

Inobatsira kune hutano hwehuropi

Asparagus Iyo yakanaka sosi yevhitamini E uye C, uye maererano nezvidzidzo, izvo zvinovaka muviri zviviri zvinogadzira mubatanidzwa une simba kuderedza njodzi yeAlzheimer's. Asparagusyakawanikwa kudzivirira kukanganisa kwekuziva uye kuderera kwekuziva kune vakwegura.

Muriwo wegirinhi uyu wakaonekwawo uchibatsira kurapa kushushikana. Zvidzidzo zvakagadzira hukama pakati peyakaderera folate mazinga uye kuora mwoyo; asparagasi Iyo yakanaka sosi ye folate.

Inovandudza hutano hwemapfupa

Kuderera kwevhitamini K kunobatanidzwa nekuputsika kwepfupa. Girazi asparagasiinopa inopfuura hafu yezvinokurudzirwa kudya kwezuva nezuva kwevhitamini K.

Kudya kwakakwana kwevhitamini K kunowedzerawo kutora calcium. Iyo zvakare inoderedza huwandu hwekarusiyamu yakaburitswa muweti, pakupedzisira ichibatsira kuhutano hwemapfupa uye kuderedza njodzi yezvirwere zvakaita seosteoporosis. Vitamin K zvakare inodzora bone mineralization uye inobatsira kuchengetedza kuwanda kwemapfupa.

AsparagusIron mineral inosimbisawo mapfupa nemajoini.

Inopa kusadzivirirwa

AsparagusGlutathione chimwe chikamu chakakosha chinowanikwa mukati Komponi iyi yakawanikwa ichiita basa rekudzivirira muviri.

AsparagusIyo prebiotics iri mairi inobatsira kuwedzera kusadzivirirwa uye kurwisa zvirwere zvakaita sedzihwa.

Inobatsira kune hutano hwemaziso

AsparagusVitamin A yakakosha kune hutano hwemaziso. Iyi vhitamini inobatsira retina kutora mwenje uye mukuita inovandudza hutano hwemaziso.

Zvakare, nekuti ndeye antioxidant macular degeneration Inogona kubatsira kudzivirira matambudziko ane chekuita nekuona senge

Asparagus Vitamin E uye yakanyanya simba antioxidants lutein uye zeaxanthin akapfuma mu Lutein uye zeaxanthin inodzivirira maziso kubva kuzvirwere senge cataract uye macular degeneration, nepo vhitamini E inovandudza kuona.

Benefits asparagus ganda uye bvudzi

kuganda asparagus kubvisa Kurishandisa kunogona kubatsira kurapa mburwa. Mavhitamini C uye E anovandudza ganda. Vitamin C inonyanya kudyisa ganda uye inodzivirira kuoma. Kunyangwe pasina tsvakiridzo chaiyo, asparagasiIyo folate uye vhitamini C mumafuta emuorivhi inogona kuvandudza hutano hwebvudzi.

Inoshanda se aphrodisiac

Zvimwe zviwanikwa asparagasiKunyangwe ichiti yaishandiswa seaphrodisiac munguva dzekare, hapana humbowo hwakakwana hwekutsigira izvi. Hapana chakaipa kuedza zvakadaro!

Asparagus Inopera Simba Here?

Parizvino, hapana basa asparagasihaana kuedza migumisiro ye Zvisinei, ine zvinhu zvakati kuti zvinogona kubatsira kuderedza uremu.

Chokutanga pane zvose, yakaderera zvikuru mumakoriyori, ine macalorie makumi maviri chete muhafu yekapu. Ndizvo zvakawanda pasina mamwe macalories asparagasi Zvinoreva kuti unogona kudya.

Iine zvakare inenge 94% yemvura. Tsvagiridzo inoratidza yakaderera calorie, zvokudya zvine mvuraInotaura kuti kunwa ivy kunobatanidzwa nekurasikirwa kwekurema. Asparagus Iyo yakapfumawo mufiber, iyo inopa huremu hwemuviri hushoma uye kurasikirwa nehuremu.

Nzira yekusarudza uye kuchengeta Asparagus?

- Sarudza idzo dzine hunde dzakasimba, dzakatwasuka uye dzakatsetseka. Pasi panofanira kuva chena zvishoma uye yakapfuma yakasvibira. Ruvara rwegirini rwakasvibira kana kuunyana zvinoratidza kuti yarasa kutsva kwayo.

– Hunde dzinofanirwa kumira dzakati twasu; havafaniri kusununguka. Ngachirege kupararira kana kumera.

- AsparagusUsageza uye usambonyorova usati wachengeta

- Usati waisa mufiriji, cheka zvishoma kubva kumagumo uye uzviise zvakati twasu muchirongo. Fukidza nehomwe yepurasitiki uye mufiriji kwemazuva mana. chando asparagus inogona kugara kusvika gore.

Nzira yekudya Asparagus

Kunze kwekupa zvinovaka muviri, asparagasi Zvinonaka uye zviri nyore kubika. Inogona kubikwa nenzira dzakasiyana-siyana.

- Omelet kana mazai akakweshwa, mashoma asparagus itsva Unogona kuwedzera.

-Kumasaladhi awakagadzirira kudya kwemanheru asparagus yakachekwa Unogona kuwedzera.

- Sliced ​​Asparagus Inogona kuwedzerwa kune soups.

- asparagus Sosa nemafuta mashoma emuorivhi uye garlic yakagurwa. Wedzera mhiripiri nhema wosasa imwe Parmesan cheese.

Asparagus Inodyiwa Mbishi Here?

Asparagus muriwo unonaka uye unogona kushandiswa zvakasiyana-siyana. Kazhinji inodyiwa yakabikwa. Horaiti "Asparagus inodyiwa iri mbishi here?" "Asparagus mbishi ine hutano here?" Heino mhinduro…

Asparagus inogona kudyiwa isina kubikwa

AsparagusMuriwo uyu unogona kudyiwawo uri mbishi, kunyangwe zvichifungidzirwa kuti unofanira kubikwa. Kunyange chikafu chisina kubikwa chinovaka muviri. AsparagusKubika kunopfavisa michero yakaoma, zvichiita kuti muriwo uve nyore kutsenga nekugaya.

asi asparagus mbishiHaina kunaka seyakabikwa. Kuti zvive nyore kudya mbishi, unogona kugera muriwo kana kuucheka zvakanaka uye mudiki.

Yakabikwa asparagus ine mamwe antioxidants

Pamusoro pekupfava kana kubikwa, ma antioxidants anonzi polyphenols anoratidzwawo. chidzidzo, kubika green asparagusvakawana kuti iyo yakazara antioxidant basa yakawedzera ne16%. Maviri ane simba antioxidants beta carotene uye yakawedzera quercetin zviri mukati ne24% uye 98%, zvichiteerana.

Kubika asparagus kunokanganisa kukosha kwayo kwekudya

kubika nzira, asparagasiInogona kuwedzera kuwanikwa kwemamwe makomisheni mukudya, uku ichideredza zviri mukati mezvimwe zvinovaka muviri.

Somuenzaniso, chidzidzo green asparaguskubika, kunyanya kupisa-sensitive vhitamini vitamini C yakaona kuti yakaderedza zvirimo ne52%.

Izvo zvine hutano chero nzira

Ingave mbishi kana kubikwa, asparagasi Isarudzo ine hutano. Kubika kana kudya mbishi kunoenderana nezvaunoda. Zvose zviri zviviri zvinopa fiber, antioxidants uye zvinokosha zvinovaka muviri.

asparagus Iwe unogona kuwedzera kune pasta nemasaladhi, shandisa sendiro yepadivi, kana kuipedza nekupisa kana kusautéing.

Kukuvadza / Side Effects yeAsparagus

muromo wakaoma

AsparagusMuriwo une simba chaiwo we diuretic. Nekuda kwechimiro chayo che diuretic, chinokonzeresa kugara uchiweti uye zvinotungamira mukupererwa nemvura. Iko kushomeka kwemvura mumuviri wedu, ndiko kukura kwemazinga ekushaya mvura. Izvi zvinomutsa muromo wakaoma.

tsvina inonhuwa

Izvo, kudya asparagus Ndiyo imwe yezvinonyanya kutaurwa nemigumisiro. Muriwo wegirinhi uyu sarufa Iine hupfumi hwakawanda hwe antioxidants. Uye sarufa chinhu chinoburitsa hunhu hwayo hwema painoshandiswa. Zuva rimwe kana maviri - iyi ndiyo nguva yakawanda inotora kuti kunhuhwirira kwefecal kunyangarika.

Allergies inogona kutanga

Allergic reactions yakashumwa mune dzakawanda zviitiko mushure mekudya muriwo uyu. Mimwe yeanowanzo allergic reactions inosanganisira:

- Kuzvimba kweziso - allergic conjunctivitis nekukwenya, kutsvuka uye kuzvimba kwemaziso

- dzihwa

– Mhino

– Kusvotekana nekukwenya pahuro

– Chikosoro chakaoma

- Kuputika kweganda, kuputika

kunetseka kufema

- Nausea

– dzungu

- Headache

Inogona kukonzera kuputika

Zvokudya zvakapfuma mumakhahydrates, kunyanya kudya fiber, zvinokonzera gasi mudumbu rekudya. Gasi rakawandisa rinokonzeresa kuzvimba pamwe nekurwisa kuputika.

kamwe kamwe kuonda

Kuderedza uremu, kukuru asparagasi Ndiyo imwe yezvisingadikanwi mhedzisiro yekuipedza. Kana ikadyiwa zvakawandisa, uremu hunogona kurasikirwa nekuda kweiyo diuretic chimiro chemuriwo uyu. Zvisinei, kurasikirwa kwemvura yakawandisa mumuviri kunoisa panjodzi yekupererwa nemvura.

Inofanira kudyiwa nekuchenjerera panguva yekuzvitakura uye lactation.

AsparagusHazvina kuchengeteka kushandiswa muhuwandu hwemishonga panguva yekuzvitakura uye lactation. Chokwadi, asparagus zvinyorwaInoshandiswa pakudzivirira kubereka sezvo inobata basa mukukanganisa mahomoni. 

Kudyidzana nemishonga

Asparagus inogona kudyidzana nemapoka maviri akasiyana emishonga yemishonga;

Nemishonga yeantihypertensive: Asparagus ine mukana wekudzikisa BP. Nokudaro, pamwe chete nemishonga inorwisa hypotension, inogona kukonzera kuderera kukuru kwehutano hweropa uye kukuisa pangozi.

Ne diuretic drugs:  Diuretics inonyorerwa vanhu vanotambura neitsvo kana edematous nyika. Asparagus Iyo yakasikwa diuretic uye inogona kuwedzera mhedzisiro ye diuretic zvinodhaka zvakanyanya.

Kana uri kushandisa chero mishonga yataurwa pamusoro apa, usanyanya kudya muriwo uyu usina kubvunza chiremba kuti udzivise migumisiro isingadikanwi.

AsparagusUsarega mhedzisiro iyi ichikuvhundutsa. Izvi hazvionekwe kana zvikadyiwa zvine mwero, asi zvinogona kuitika nekuda kwekunyanya kunwa. 

Semagumo;

AsparagusMuriwo unovaka muviri uye unonaka. Yakaderera mumakoriyori uye chikafu chikuru chefiber, folate, uye mavhitamini A, C, uye K.

Zvakare, kudya asparagusIine huwandu hwehutano hunogona kubatsira, kusanganisira kuora muviri, kuvandudza kugaya, hutano hwakanaka hwepamuviri, uye kuderera kweropa. Iyo zvakare isingadhure, iri nyore kugadzirira, uye inoita inonaka yekuwedzera kune akawanda mabikirwo.