Yintoni iAsparagus, ityiwa njani? Iinzuzo kunye neXabiso leSondlo

I-asparagus, ngokwenzululwazi "I-Asparagus officinalis Lilungu losapho lwenyibiba. Lo mifuno utyiwa kakhulu ufumaneka ngemibala eyahlukeneyo, kuquka eluhlaza, omhlophe, nomfusa.

Isetyenziswa kwiindidi zokutya emhlabeni jikelele, njengepasta kunye neefries zaseFransi. iikhalori kwi-asparagus iphantsi kwaye ilayishwe ngeevithamini ezibalulekileyo, iiminerali kunye ne-antioxidants.

"Yintoni i-asparagus", "yintoni i-asparagus efanelekileyo", "ziziphi iingenelo kunye nokulimala kwe-asparagus" Uya kufumana iimpendulo kwimibuzo yakho kwinqaku.

I-Asparagus Nutritional Ixabiso

I-asparagus Ineekhalori ezisezantsi kodwa ineprofayile yezondlo enomtsalane. Isiqingatha seglasi (90 grams) umxholo wesondlo se-asparagus ephekiweyo imi ngolu hlobo lulandelayo:

Iikhalori: 20

Iiprotheni: 2.2 gram

Amafutha: 0.2 grams

Ifayibha: 1.8 grams

I-Vitamin C: i-12% ye-RDI

I-Vitamin A: i-18% ye-RDI

I-Vitamin K: i-57% ye-RDI

I-Folate: i-34% ye-RDI

I-Potassium: i-6% ye-RDI

Phosphorus: 5% yeRDI

I-Vitamin E: i-7% ye-RDI

I-asparagus Kananjalo inomlinganiselo omncinci wezinye i-micronutrients, kuquka i-iron, i-zinc kunye ne-riboflavin.

Yisondlo esigqwesileyo esisisondlo esibalulekileyo kwi-coagulation yegazi kunye nempilo yamathambo. ivithamin K ngumthombo.

Ukwengeza, i-asparagusLe minerali, ebalulekileyo kukukhulelwa okunempilo, idlala indima kwiinkqubo ezininzi ezibalulekileyo emzimbeni, kuquka ukukhula kweeseli kunye nokwakheka kwe-DNA.

Ziziphi iingenelo zeAsparagus?

Ibonelela ngamanqanaba aphezulu e-antioxidants

I-Antioxidants zikhompawundi ezinceda ukukhusela iiseli kwimiphumo eyingozi ye-radicals yamahhala kunye noxinzelelo lwe-oxidative.

Uxinzelelo lwe-oxidative lunegalelo kwizifo ezininzi, kubandakanya ukuguga, ukuvuvukala okungapheliyo kunye nomhlaza.

I-asparagusNjengeminye imifuno eluhlaza, iphezulu kwi-antioxidants. Ezi ziquka iivithamini E, C, kunye iglutathioneKwakhona iqulethe i-flavonoids eyahlukeneyo kunye ne-polyphenols.

I-asparagus ngakumbi iquercetinIphezulu kwi-flavonoids efana ne-isorhamnetin kunye ne-kaempferol.

Ezi zinto zifunyenwe zinexinzelelo lwegazi-ukwehlisa, ukuchasana nokudumba, i-antiviral, kunye nemiphumo ye-anticancer kwinani labantu, i-test-tube, kunye nezifundo zezilwanyana.

Ngaphezu koko, i-asparagus emfusaIqulethe ii-pigments ezinamandla ezibizwa ngokuba yi-anthocyanins, eziyinika umbala wayo oqaqambileyo kwaye ibe neziphumo ze-antioxidant emzimbeni.

Ukwandisa i-anthocyanin intake kuboniswe ukunciphisa uxinzelelo lwegazi kunye nomngcipheko wokuhlaselwa yintliziyo kunye nesifo senhliziyo.

Kunye nezinye iziqhamo kunye nemifuno ukutya i-asparagusiya kubonelela ngee-antioxidants ezininzi eziyimfuneko kumzimba ophilileyo.

Iluncedo ekutyeni

Ifiber yokutya ibalulekile kwimpilo elungileyo yokwetyisa. kuphela isiqingatha seglasi i-asparagusiqulethe i-7 grams yefiber, eyi-1,8% yemfuno yemihla ngemihla.

Uphononongo lubonisa ukuba ukutya iziqhamo kunye nemifuno enefayibha eninzi kunokunceda ukunciphisa umngcipheko woxinzelelo lwegazi, isifo sentliziyo kunye nesifo seswekile.

I-asparagusIphezulu kakhulu kwifiber enganyibilikiyo, eyongeza isambuku kwisitulo kwaye ikhuthaze ukuhamba kwamathumbu okuqhelekileyo.

Kwakhona iqulethe i-fiber encinci e-soluble, enyibilika emanzini kwaye yenza into efana nejeli kwindlela yokugaya.

ifayibha enyibilikayo, Bifidobacterium ve Lactobacillus Yondla iibhaktheriya ezinobuhlobo emathunjini.

Ukwandisa inani lezi bhaktiriya eziluncedo kudlala indima ekukhuliseni amajoni omzimba kunye nokuvelisa izondlo ezibalulekileyo ezifana nevithamini B12 kunye ne-K2.

Njengenxalenye yokutya okutyebileyo kwefayibha ukutya i-asparagusInceda ukuhlangabezana neemfuno zefiber kwaye igcine inkqubo yokwetyisa isempilweni.

Izibonelelo ze-asparagus kubasetyhini abakhulelweyo

I-asparagusYivithamin ebalaseleyo, ekwabizwa ngokuba yi-vitamin B9. folate ngumthombo. kuphela isiqingatha seglasi i-asparagusIluncedo kubasetyhini abakhulelweyo njengoko ibonelela nge-34% yemfuno yemihla ngemihla ye-folate.

I-Folate sisondlo esibalulekileyo esinceda ukwenza iiseli ezibomvu zegazi kunye nokuvelisa i-DNA yokukhula okunempilo kunye nophuhliso.

Kubaluleke kakhulu kwizigaba zokuqala zokukhulelwa ukuqinisekisa ukuphuhliswa kakuhle komntwana.

I-asparagus, imifuno enamagqabi aluhlaza Ukufumana i-folate eyaneleyo kwimithombo efana neziqhamo kunye nemifuno kunokukhusela ngokuchasene neziphene ze-neural tube, kubandakanya i-spina bifida.

Iziphene zetyhubhu ye-Neural zingakhokelela kuluhlu lweengxaki, ukusuka kubunzima bokufunda ukuya kwiziphene zomzimba ezifana nokulawula amathumbu kunye nesinyi.

Ngapha koko, i-folate eyaneleyo ibaluleke kakhulu kwangaphambi kokukhulelwa kunye nokukhulelwa kwangoko kangangokuba izongezo ze-folate zinokucetyiswa kubasetyhini ukuba bahlangabezane neemfuno zabo.

Inceda ukwehlisa uxinzelelo lwegazi

Uxinzelelo lwegazi oluphezulu luchaphazela abantu abaninzi kwihlabathi liphela, yeyona nto ingumngcipheko omkhulu wesifo sentliziyo kunye nestroke. Uphando lubonisa ukuba ukonyusa umthamo we-potassium ngelixa ukunciphisa ityuwa kuyindlela esebenzayo yokunciphisa uxinzelelo lwegazi.

potassiumYehlisa uxinzelelo lwegazi ngeendlela ezimbini: ngokukhulula iindonga zemithambo yegazi kunye nokukhupha ityuwa engaphezulu ngomchamo.

I-asparagus Ingumthombo omhle we-potassium kwaye inika i-6% yeemfuno zemihla ngemihla kwi-half-cup cup.

Ngaphezu koko, uphando kwiimpuku ezinoxinzelelo lwegazi oluphezulu i-asparagusIkwacebisa ukuba inokuba nezinye iimpawu zokunciphisa uxinzelelo lwegazi.

Kolunye uphononongo, iimpuku 5% i-asparagus ukutya okanye i-asparagus utyiswe ukutya okusemgangathweni. Iiveki ezili-10 kamva ukutya kwe-asparagusiimpuku ekutyeni okusemgangathweni zine-17% yoxinzelelo lwegazi olusezantsi kuneempuku ekutyeni okusemgangathweni.

Abaphandi baye bafumanisa ukuba esi siphumo sibangela ukuba imithambo yegazi ivuleke. i-asparagusBacinga ukuba kungenxa yekhompawundi esebenzayo kwi

Nangona kunjalo, izifundo zabantu ziyafuneka ukufumanisa ukuba le khompawundi esebenzayo inefuthe elifanayo ebantwini.

Kuzo zonke iimeko, i-asparagus Ukutya imifuno ene-potassium efana ne

Inceda ukulwa umhlaza

Kwingxelo epapashwe yi-American Cancer Society, i-asparagusUkubaluleka kwechiza ekudambiseni iimpawu zomhlaza kukhankanyiwe.

I-asparagusEzinye iikhompawundi ezibizwa ngokuba zii-saponins zifunyenwe ziphembelela ukufa kweseli yomhlaza kolunye uphononongo. Ezi khompawundi zithintele ukukhula ngakumbi kweeseli zomhlaza. I-asparaguson sulforaphane Ikhompawundi ebizwa ngokuba yi-chemopreventive ngoku isaphandwa iipropathi zayo zokuthintela imichiza.

Ukuphumelela ekuphuculeni impilo ye-urinary tract

Impilo ye-Urinary tract ibhekiselele kwimpilo yesinyi, izintso kunye ne-urethra, kunye i-asparagus uyabakhusela bonke. Ngombulelo kwiipropati zayo zokulwa ne-antibacterial, le mifuno eluhlaza inqanda ukukhula kweebhaktheriya ezinokubangela usulelo.

Imifuno isebenza njenge-diuretic yendalo, ukwandisa ukukhutshwa komchamo kunye nokuhluka usulelo lomgudu womchamo ukuphatha.

I-asparagusIimpawu zayo ze-diuretic zinceda ukususa inkunkuma kwiintso kunye nokukhusela amatye ezintso.

ulwa nokudumba

Amanqanaba aphezulu e-antioxidants kwimifuno anceda ukulwa nokuvuvukala. I-asparagus ikwanazo nezithako eziphelisa ukudumba okunokukhokelela kwisifo sentliziyo.

izifundo ezongezelelweyo, i-asparagusIimpawu zayo ezichasayo zinciphisa intlungu kwaye zikhulule intloko, i-backache, i-rheumatism kunye lungile Kuye kwafunyaniswa ukuba kunokunceda ukunciphisa ezinye iingxaki ezifana

I-asparagusNgumthombo olungileyo wevithamin K, enceda umzimba ngokubonelela ngegazi.

Ixhasa impilo yentliziyo

I-asparagusI-Vitamin K idlala indima yokukhusela kwimpilo yentliziyo. Ivithamini ikhusela ukuqina kwemithambo. Ikwagcina i-calcium kude ne-artery linings.

Ifiber enyibilikayo kwimifuno inciphisa umngcipheko wesifo sentliziyo. Ukuthatha ifayibha kwakhona kwehlisa uxinzelelo lwegazi.

I-asparagus Iqulethe i-thiamine, enye yeevithamini B. Esi sondlo silawula amanqanaba e-amino acid homocysteine ​​​​. Ukugqithisa i-homocysteine ​​​​egazini kunokubeka umngcipheko kwimpilo yentliziyo.

Iluncedo kwimpilo yengqondo

I-asparagus Ngumthombo olungileyo weevithamini E kunye noC, kwaye ngokutsho kwezifundo, ezo zondlo zimbini zenza indibaniselwano enamandla ukunciphisa umngcipheko we-Alzheimer's. I-asparaguskufunyenwe ukuthintela ukuphazamiseka kwengqondo kunye nokuncipha kwengqondo kubantu abadala.

Le mifuno eluhlaza nayo ifunyenwe ukunceda ukunyanga ukudakumba. Izifundo ziseke ikhonkco phakathi kwamanqanaba aphantsi e-folate kunye nokudakumba; i-asparagus Ngumthombo olungileyo we-folate.

Ukuphucula impilo yamathambo

Amanqanaba aphantsi e-vitamin K ahambelana nokuphuka kwamathambo. Iglasi i-asparagusibonelela ngaphezu kwesiqingatha semithamo ecetyiswayo yemihla ngemihla ye-vitamin K.

Ukutya okwaneleyo kwe-vitamin K nako kwandisa ukufunxa kwe-calcium. Kwakhona kunciphisa inani le-calcium ekhutshwe kumchamo, ekugqibeleni igalelo kwimpilo yethambo kunye nokunciphisa umngcipheko wezifo ezifana ne-osteoporosis. I-Vitamin K iphinda ilawule i-mineralization yamathambo kwaye inceda ukugcina ukuxinana kwamathambo.

I-asparagusI-iron mineral nayo yomeleza amathambo kunye namalungu.

Inika ukugonyeka

I-asparagusI-Glutathione yenye into ebalulekileyo efumaneka kuyo Le khompawundi ifunyenwe ukuba idlala indima ekusebenzeni komzimba.

I-asparagusI-prebiotics ekuyo inceda ukomeleza ukhuseleko kunye nokulwa nezigulo ezinjengomkhuhlane.

Iluncedo kwimpilo yamehlo

I-asparagusIVithamin A ibalulekile kwimpilo yamehlo. Le vithamini inceda i-retina ifunxe ukukhanya kwaye kwinkqubo iphucula impilo yamehlo.

Kwakhona, ngenxa yokuba i-antioxidant ukuwohloka kwe-macular Inokukunceda ukuthintela iingxaki ezinxulumene nombono ezifana

I-asparagus I-Vitamin E kunye ne-antioxidants enamandla kakhulu lutein kunye ne-zeaxanthin usisityebi kwi I-Lutein kunye ne-zeaxanthin zikhusela amehlo kwizifo ezifana ne-cataracts kunye ne-macular degeneration, ngelixa i-vitamin E iphucula umbono.

Iinzuzo ze-asparagus kwisikhumba kunye neenwele

eluswini isicatshulwa se-asparagus Ukuyisebenzisa kunokunceda ukunyanga i-acne. IiVithamini C kunye ne-E ziphucula ithoni yesikhumba. I-Vitamin C ngokukodwa yondla ulusu kwaye inqande ukomisa. Nangona kungekho phando lubambekayo, i-asparagusI-folate kunye ne-vitamin C kwioli yeoli inokuphucula impilo yeenwele.

Isebenza njenge-aphrodisiac

Ezinye izixhobo i-asparagusNangona ithi yayisetyenziswa njenge-aphrodisiac kumaxesha amandulo, akukho bungqina baneleyo bokuxhasa oku. Akukho bungozi ekuzameni kodwa!

Ngaba iAsparagus Iyancipha?

Okwangoku, akukho msebenzi i-asparagusayizange ivavanye iziphumo ze Nangona kunjalo, ineempawu ezininzi ezinokunceda ukunciphisa umzimba.

Okokuqala, iphantsi kakhulu kwiikhalori, kunye neekhalori ezingama-20 kuphela kwisiqingatha sekomityi. Yinto eninzi ngaphandle kweekhalori ezongezelelweyo i-asparagus Kuthetha ukuba ungatya.

Ikwaqulathe malunga nama-94% amanzi. Uphando lubonisa ikhalori ephantsi, ukutya okutyebileyo ngamanziIthi i-ivy etyiwayo ihambelana nokuncipha kwesisindo. I-asparagus Ikwatyebile kwifiber, ebonelela ngobunzima bomzimba obuphantsi kunye nokuncipha kobunzima.

Indlela yokukhetha kunye nokugcina i-Asparagus?

– Khetha ezo zinezikhondo ezomeleleyo, ezithe ngqo nezigudileyo. Umzantsi kufuneka ubemhlophe kancinci kwaye ube luhlaza otyebileyo. Ibala eliluhlaza elibuthuntu okanye elishwabeneyo libonisa ukuba ilahlekelwe kukutsha kwayo.

– Iziqu kufuneka zime nkqo; mazingayeki. Akufunekanga intshule okanye intshule.

- I-asparagusMusa ukuhlamba kwaye ungaze ubemanzi phambi kokugcina

– Phambi kokuba ubeke efrijini, sika kancinci ukusuka eziphelweni kwaye uzibeke nkqo kwingqayi. Gubungela ngengxowa yeplastiki kunye nefriji malunga neentsuku ezine. iasparagus enomkhenkce ingahlala ukuya kutsho kunyaka.

Ukutya njani iAsparagus

Ngaphandle kokuba nesondlo, i-asparagus Imnandi kwaye kulula ukuyipheka. Inokuphekwa ngeendlela ezahlukeneyo.

-I-Omelet okanye amaqanda aqhekekileyo, i-handful iasparagus entsha Ungengeza.

– Kwiisaladi ozilungiselele isidlo sangokuhlwa i-asparagus eqoshiwe Ungengeza.

- I-Asparagus egayiweyo Inokongezwa kwiisuphu.

- i-asparagus Gcoba ngeoyile encinci kunye negalikhi egayiweyo. Yongeza ipepile emnyama kwaye ufefe itshizi yeParmesan.

Ngaba iAsparagus Ityiwa Ikrwada?

I-Asparagus yimifuno emnandi kwaye eguquguqukayo. Idla ngokutyiwa iphekiwe. Kulungile "Ngaba i-asparagus ityiwa ikrwada?" "Ingaba i-asparagus eluhlaza isempilweni?" Nantsi impendulo...

Iasparagus inokutyiwa ikrwada

I-asparagusLo mifuno unako ukutyiwa ukrwada, nangona kucingwa ukuba kufuneka uphekwe. Kwanokutya okukrwada kunezondlo. I-asparagusUkupheka kuthambisa imicu yezityalo eyomeleleyo, okwenza imifuno ibe lula ukuyihlafuna nokwetyisa.

kodwa iasparagus ekrwadaAyinancasa njengokuphekwa kwayo. Ukuze kube lula ukutya ekrwada, unokugraya imifuno okanye uyinqunqe kakuhle kwaye incinci kakhulu.

I-asparagus ephekiweyo ine-antioxidants eninzi

Ukongeza kokuthamba xa kuphekiwe, i-antioxidants ebizwa ngokuba yi-polyphenols nayo iyavezwa. isifundo, ukupheka i-asparagus eluhlazayafumanisa ukuba umsebenzi opheleleyo we-antioxidant unyuke nge-16%. Ii-antioxidants ezimbini ezinamandla beta-carotene kunye nokwandisa umxholo we-quercetin nge-24% kunye ne-98%, ngokulandelanayo.

Ukupheka i-asparagus kuchaphazela ixabiso layo lesondlo

inkqubo yokupheka, i-asparagusInokunyusa ukufumaneka kwezinye iikhompawundi ekutyeni, ngelixa inciphisa umxholo wezinye izondlo.

Ngokomzekelo, isifundo iasparagus eluhlazaukupheka, ngakumbi i-vitamin evakalelwa ngubushushu Ivithamin C ifumanise ukuba inciphise umxholo wayo ngama-52%.

Isempilweni nangayiphi na indlela

Nokuba ikrwada okanye iphekiwe, i-asparagus Lukhetho olunempilo. Ukupheka okanye ukutya kukrwada kuxhomekeke kukhetho lwakho. Zombini iinketho zibonelela ngefiber, i-antioxidants kunye nezondlo ezibalulekileyo.

i-asparagus Ungayongeza kwi-pasta kunye neesaladi, uyisebenzise njengesitya esisecaleni, okanye uyisebenzise ngokutshisa okanye ukucoca.

Ubungozi / Iziphumo ezisecaleni zeAsparagus

umlomo owomileyo

I-asparagusYimifuno enamandla yendalo ye-diuretic. Ngenxa yobume bayo be-diuretic, ibangela ukuchama rhoqo kwaye ikhokelela ekuphelelweni kwamanzi. Amanqanaba amancinci olwelo emzimbeni wethu, kokukhona amanqanaba okuphelelwa ngamanzi emzimbeni. Oku kubangela umlomo owomileyo.

ilindle elinuka kakubi

Yona, ukutya i-asparagus Yenye yeziphumo ebezingalindelekanga ezixeliweyo. Le mifuno eluhlaza isulfure Iqulethe umthombo ocebileyo we-antioxidants. Kwaye isulfure yinto ekhupha ivumba layo apho isetyenziswa khona. Usuku okanye ezimbini - eli lixesha eliphezulu elithathayo ukuba ivumba le-fecal linyamalale.

Ukwalana kunokuvela

Ukwaliwa kuye kwachazwa kwiimeko ezininzi emva kokutya le mifuno. Ezinye zezona zixhaphakileyo ze-aleji ziquka:

– Ukudumba kwamehlo – i-conjunctivitis ye-allergic kunye nokurhawuzelelwa, ububomvu kunye nokudumba kwamehlo

- impumlo enemifinya

– Ukuxinana ngeempumlo

– Ukucaphuka nokurhawuzelelwa emqaleni

– Ukhohlokhohlo olomileyo

- Irhashalala eluswini, ukurhawuzelelwa

ubunzima bokuphefumla

- Isicaphucaphu

– isiyezi

- Intloko ebuhlungu

Inokubangela ukuqunjelwa

Ukutya okutyebileyo kwiicarbohydrates, ngakumbi i-fiber yokutya, kubangela igesi kumzila wokugaya. Irhasi egqithisileyo ibangela ukuqunjelwa kunye nokuhlaselwa ngokugquma.

ukuncipha ngokukhawuleza kobunzima

Ukwehla kobunzima, kukhulu i-asparagus Ngomnye weziphumo ebezingalindelekanga zokuwusebenzisa. Xa idliwe ngokugqithisileyo, ubunzima bunokulahleka ngenxa yendalo ye-diuretic yale mifuno. Nangona kunjalo, ukulahlekelwa kwamanzi amaninzi emzimbeni kukubeka emngciphekweni wokuphelelwa ngamanzi emzimbeni.

Kufuneka isetyenziswe ngononophelo ngexesha lokukhulelwa kunye ne-lactation.

I-asparagusAkukhuselekanga ukusetyenziswa kwiimali zamayeza ngexesha lokukhulelwa kunye nokuncancisa. Ngokwenene, izicatshulwa ze-asparagusIsetyenziselwa ukulawula ukuzalwa njengoko idlala indima ekuchaphazela amahomoni. 

Ukusebenzisana neziyobisi

I-asparagus inokusebenzisana namaqela amabini awohlukeneyo amayeza kagqirha;

Ngamachiza e-antihypertensive: I-asparagus inamandla okwehlisa uxinzelelo lwegazi. Ke ngoko, xa kudityaniswe neziyobisi ezichasene ne-hypotension, kunokubangela ukuhla okukhulu kumanqanaba oxinzelelo lwegazi kwaye kukubeke esichengeni.

Ngamachiza e-diuretic:  I-Diuretics imiselwe abantu abanengxaki yezintso okanye i-edema. I-asparagus Yi-diuretic yendalo kwaye inokunyusa isiphumo samachiza e-diuretic nangakumbi.

Ukuba usebenzisa nawaphi na amayeza akhankanywe apha ngasentla, musa ukutya kakhulu le mifuno ngaphandle kokubonisana nogqirha ukuze uphephe iziphumo ezingafunekiyo.

I-asparagusMusa ukuvumela ezi ziphumo bezingalindelekanga ukuba zikoyikise. Ezi zinto azibonakali xa zisetyenziswe kwimilinganiselo ephakathi, kodwa zingenzeka ngenxa yokusetyenziswa kakhulu. 

Ngenxa yoko;

I-asparagusYimifuno enesondlo kwaye imnandi. Iphantsi kweekhalori kunye nomthombo omkhulu wokutya wefiber, folate, kunye neevithamini A, C, kunye ne-K.

Kwakhona, ukutya i-asparagusInenani leenzuzo zempilo ezinokubakho, kubandakanywa ukwehla kwesisindo, ukuphuculwa kokugaya ukutya, iziphumo zokukhulelwa okunempilo, kunye noxinzelelo lwegazi oluphantsi. Kananjalo ayibizi, kulula ukuyilungisa, kwaye yenza ukongezwa okumnandi kwiiresiphi ezininzi.