Iyini i-Asparagus, Idliwa Kanjani? Izinzuzo kanye Nenani Lokudla Okunempilo

I-asparagus, ngokwesayensi "I-Asparagus officinalis Liyilungu lomndeni womnduze. Le mifino ethandwa kakhulu itholakala ngemibala eyahlukene, okuhlanganisa oluhlaza, omhlophe, nonsomi.

Isetshenziswa ezitsheni ezahlukahlukene emhlabeni jikelele, njenge-pasta nama-french fries. ama-calories ku-asparagus iphansi futhi igcwele amavithamini abalulekile, amaminerali nama-antioxidants.

"Yini i-asparagus", "iyini i-asparagus enhle", "ziyini izinzuzo nokulimala kwe-asparagus" Uzothola izimpendulo zemibuzo yakho esihlokweni.

I-Asparagus Nutritional Value

I-asparagus Inama-kilojoule aphansi kodwa inephrofayili yezakhi ezikhangayo. Uhhafu wengilazi (90 grams) okuqukethwe okunomsoco we-asparagus ephekiwe imi kanje:

Amakhalori: 20

Amaprotheni: 2.2 gram

Amafutha: 0.2 amagremu

I-fiber: 1.8 amagremu

I-Vitamin C: 12% we-RDI

I-Vitamin A: 18% we-RDI

I-Vitamin K: 57% we-RDI

I-Folate: 34% ye-RDI

I-Potassium: 6% we-RDI

I-Phosphorus: 5% ye-RDI

I-Vitamin E: 7% we-RDI

I-asparagus futhi inamanani amancane amanye ama-micronutrients, okuhlanganisa i-iron, i-zinc ne-riboflavin.

Kungumsoco oncomekayo oyisakhi esibalulekile ekwakhekeni kwegazi nempilo yamathambo. vitamin K umthombo.

Ngaphezu kwalokho, i-asparagusLe mineral, ebaluleke kakhulu ekukhulelweni okunempilo, idlala indima ezinqubweni eziningi ezibalulekile emzimbeni, okuhlanganisa ukukhula kwamangqamuzana kanye nokwakheka kwe-DNA.

Yiziphi Izinzuzo ze-Asparagus?

Inikeza amazinga aphezulu ama-antioxidants

Ama-Antioxidants ayizinhlanganisela ezisiza ukuvikela amangqamuzana emiphumeleni eyingozi yama-radicals mahhala kanye nokucindezeleka okwenziwe nge-oxidative.

Ukucindezeleka okwenziwe nge-oxidative kunomthelela ezifweni eziningi, kuhlanganise nokuguga, ukuvuvukala okungapheli kanye nomdlavuza.

I-asparagusNjengeminye imifino eluhlaza, iphezulu kuma-antioxidants. Lezi zihlanganisa amavithamini E, C, kanye i-glutathioneFuthi iqukethe ama-flavonoid ahlukahlukene nama-polyphenols.

I-asparagus ikakhulukazi i-quercetinIphezulu kuma-flavonoid afana ne-isorhamnetin ne- kaempferol.

Lezi zinto zitholwe zinemiphumela enciphisa umfutho wegazi, iqeda ukuvuvukala, i-antiviral, kanye ne-anticancer ezifundweni eziningi zabantu, ishubhu lokuhlola, nezilwane.

Ngaphezu kwalokho, i-asparagus ensomiIqukethe i-pigment enamandla ebizwa ngokuthi ama-anthocyanins, ayinikeza umbala ogqamile futhi ibe nemiphumela yokulwa ne-antioxidant emzimbeni.

Ukwenyuka kokudla kwe-anthocyanin kuye kwaboniswa ukunciphisa umfutho wegazi kanye nobungozi bokuhlaselwa yinhliziyo nesifo senhliziyo.

Kanye nezinye izithelo nemifino ukudla i-asparagusizohlinzeka ngama-antioxidants amaningi adingekayo emzimbeni onempilo.

Kuyazuzisa ukugaya

I-fiber yokudla ibalulekile empilweni enhle yokugaya ukudla. ingxenye yengilazi kuphela i-asparagusiqukethe amagremu angu-7 we-fiber, okungamaphesenti angu-1,8 wesidingo sansuku zonke.

Ucwaningo lubonisa ukuthi ukudla izithelo nemifino okunothayela kungasiza ekunciphiseni ingozi yomfutho wegazi ophakeme, isifo senhliziyo nesifo sikashukela.

I-asparagusIphezulu ikakhulukazi ku-fiber engancibiliki, enezela inqwaba esitulweni futhi ikhuthaze ukugeleza kwamathumbu okuvamile.

Futhi iqukethe inani elincane le-fiber encibilikayo, encibilika emanzini futhi yakhe into efana nejeli emgudwini wokugaya ukudla.

i-soluble fiber, I-Bifidobacterium ve I-Lactobacillus Iphakela amagciwane anobungane emathunjini.

Ukwandisa inani lala magciwane anenzuzo kudlala indima ekukhuliseni amasosha omzimba futhi kukhiqizwe imisoco ebalulekile efana namavithamini B12 kanye ne-K2.

Njengengxenye yokudla okunothe nge-fiber ukudla i-asparagusIsiza ukuhlangabezana nezidingo ze-fiber futhi igcine uhlelo lokugaya ukudla lunempilo.

Izinzuzo ze-asparagus kwabesifazane abakhulelwe

I-asparagusKuyivithamini enhle kakhulu, eyaziwa nangokuthi i-vitamin B9. i-folate umthombo. ingxenye yengilazi kuphela i-asparagusIwusizo kwabesifazane abakhulelwe njengoba inikeza i-34% yemfuneko yansuku zonke ye-folate.

I-Folate iyisakhi esibalulekile esiza ukwakha amangqamuzana egazi abomvu futhi akhiqize i-DNA yokukhula okunempilo nokuthuthuka.

Kubaluleke kakhulu ezigabeni zokuqala zokukhulelwa ukuqinisekisa ukuthuthukiswa okunempilo kwengane.

I-asparagus, imifino enamahlamvu aluhlaza Ukuthola i-folate eyanele emithonjeni efana nezithelo nemifino kungase kuvikele ngokumelene nokukhubazeka kwe-neural tube, okuhlanganisa i-spina bifida.

Ukukhubazeka kwe-neural tube kungaholela ezinhlobonhlobo zezinkinga, kusukela ebunzimeni bokufunda kuya ekukhubazekeni ngokomzimba okufana nokulawula amathumbu nesinye.

Eqinisweni, i-folate eyanele ibaluleke kakhulu ngaphambi kokukhulelwa kanye nokukhulelwa ngaphambi kwesikhathi kangangokuthi izithasiselo ze-folate zinganconywa kwabesifazane ukuze bahlangabezane nezidingo zabo.

Isiza ukwehlisa umfutho wegazi

Umfutho wegazi ophakeme uthinta abantu abaningi emhlabeni wonke, uyingozi enkulu yesifo senhliziyo nesifo sohlangothi. Ucwaningo lubonisa ukuthi ukwandisa ukudla kwe-potassium ngenkathi kunciphisa ukuphuza usawoti kuyindlela ephumelelayo yokwehlisa umfutho wegazi ophezulu.

potassiumYehlisa umfutho wegazi ngezindlela ezimbili: ngokuphumuza izindonga zemithambo yegazi nokukhipha usawoti oweqile ngomchamo.

I-asparagus Iwumthombo omuhle we-potassium futhi inikeza u-6% wesidingo sansuku zonke ekuphakeni kwenkomishi enguhhafu.

Ngaphezu kwalokho, ucwaningo lwamagundane anomfutho wegazi ophezulu i-asparagusIphinde iphakamise ukuthi ingase ibe nezinye izici zokwehlisa umfutho wegazi.

Kolunye ucwaningo, amagundane angu-5% i-asparagus ukudla noma i-asparagus udliwe ukudla okujwayelekile. Ngemva kwamaviki angu-10 ukudla kwe-asparagusamagundane ekudleni okujwayelekile abenomfutho wegazi ophansi ngo-17% kunamagundane ekudleni okujwayelekile.

Abacwaningi bathole ukuthi lo mphumela udala ukunwebeka kwemithambo yegazi. i-asparagusBacabanga ukuthi kungenxa yenhlanganisela esebenzayo ngaphakathi

Kodwa-ke, ucwaningo lwabantu luyadingeka ukuze kutholwe ukuthi le nhlanganisela esebenzayo inomphumela ofanayo yini kubantu.

Kuzo zonke izimo, i-asparagus Ukudla imifino ecebile potassium njenge

Isiza ukulwa nomdlavuza

Embikweni oshicilelwe yi-American Cancer Society, i-asparagusKubaluliwe ukubaluleka komuthi ekudambiseni izimpawu zomdlavuza.

I-asparagusAmanye ama-compounds abizwa ngokuthi ama-saponins atholakale enza ukuthi amangqamuzana omdlavuza afe kolunye ucwaningo. Lezi zinhlanganisela zavimbela ukukhula okuqhubekayo kwamangqamuzana omdlavuza. I-asparagusku i-sulforaphane Inhlanganisela ebizwa ngokuthi i-chemopreventive okwamanje isaphenywa ngezindawo zayo zokuvimbela i-chemopreventive.

Isebenza kahle ekuthuthukiseni impilo ye-urinary tract

Impilo ye-urinary tract ibhekisela empilweni yesinye, izinso kanye ne-urethra, kanye i-asparagus uyabavikela bonke. Ngenxa yezakhiwo zayo zokulwa namagciwane, le mifino eluhlaza ivimbela ukukhula kwamagciwane angabangela ukutheleleka.

Imifino isebenza njenge-diuretic yemvelo, ikhulisa ukukhishwa komchamo futhi ihlukile izifo zomgudu womchamo ukuphatha.

I-asparagusIzakhiwo zayo ze-diuretic zisiza ukususa udoti ezinso futhi kuvimbele amatshe ezinso.

ilwa nokuvuvukala

Amazinga aphezulu ama-antioxidants emifino asiza ukulwa nokuvuvukala. I-asparagus iqukethe nezithako eziqeda ukuvuvukala okungaholela esifweni senhliziyo.

izifundo ezengeziwe, i-asparagusIzakhiwo zayo zokulwa nokuvuvukala zikhulula ubuhlungu futhi zikhulule ikhanda, iqolo, i-rheumatism kanye okuhle Kutholakale ukuthi ingasiza ekudambiseni ezinye izinkinga ezifana

I-asparagusIwumthombo omuhle kavithamini K, osiza umzimba ngokunikeza ukujiya kwegazi.

Isekela impilo yenhliziyo

I-asparagusI-Vitamin K idlala indima yokuvikela empilweni yenhliziyo. Ivithamini ivimbela ukuqina kwemithambo yegazi. Iphinde igcine i-calcium kude ne-artery linings.

I-fiber encibilikayo emifino inciphisa ingozi yesifo senhliziyo. Ukudla i-fiber nakho kwehlisa umfutho wegazi.

I-asparagus Iqukethe i-thiamine, enye yamavithamini B. Lesi sakhi silawula amazinga e-amino acid homocysteine ​​​​. I-homocysteine ​​​​eningi egazini ingaba yingozi empilweni yenhliziyo.

Kuwusizo empilweni yobuchopho

I-asparagus Iwumthombo omuhle wamavithamini E no-C, futhi ngokocwaningo, imisoco emibili yenza inhlanganisela enamandla ukunciphisa ingozi ye-Alzheimer's. I-asparaguskutholakale ukuvimbela ukukhubazeka kwengqondo nokuncipha kwengqondo kubantu asebekhulile.

Le mifino eluhlaza nayo itholakale ukusiza ukwelapha ukudangala. Ucwaningo selusungule ukuxhumana phakathi kwamazinga aphansi e-folate nokucindezeleka; i-asparagus Iwumthombo omuhle we-folate.

Ithuthukisa impilo yamathambo

Amazinga aphansi kavithamini K ahlotshaniswa nokuphuka kwamathambo. Ingilazi i-asparagusinikeza ngaphezu kwesigamu sokunconywa kwansuku zonke kukavithamini K.

Ukuthatha i-vitamin K eyanele nakho kwandisa ukumuncwa kwe-calcium. Iphinde yehlise inani le-calcium ekhishwa emchameni, ekugcineni ibe nomthelela empilweni yamathambo futhi yehlise nengozi yezifo ezifana ne-osteoporosis. I-Vitamin K iphinde ilawule ukuchithwa kwamathambo futhi isiza ukugcina ukuminyana kwamathambo.

I-asparagusI-iron mineral iphinde iqinise amathambo namalunga.

Inikeza ukungatheleleki

I-asparagusI-Glutathione ingenye inhlanganisela ebalulekile etholakala kuyo Lesi sakhi sitholakale sinendima ekusebenzeni komzimba.

I-asparagusAma-prebiotics akuwo asiza ukuqinisa amasosha omzimba futhi alwe nezifo ezinjengomkhuhlane.

Kuwusizo empilweni yamehlo

I-asparagusI-Vitamin A ibalulekile empilweni yamehlo. Le vithamini isiza i-retina ukuthi imunce ukukhanya futhi ngenkathi ithuthukisa impilo yamehlo.

Futhi, ngoba iyi-antioxidant ukuwohloka kwe-macular Kungasiza ukuvimbela izinkinga ezihlobene nombono ezifana

I-asparagus I-Vitamin E kanye nama-antioxidants anamandla kakhulu i-lutein ne-zeaxanthin inothe ngo I-Lutein ne-zeaxanthin ivikela amehlo ezifweni ezinjengama-cataract kanye nokuwohloka kwe-macular, kuyilapho i-vitamin E ithuthukisa umbono.

Izinzuzo ze-asparagus esikhumbeni nezinwele

esikhumbeni ukukhishwa kwe-asparagus Ukuwusebenzisa kungasiza ekwelapheni izinduna. Amavithamini C no-E athuthukisa ithoni yesikhumba. I-Vitamin C yondla kakhulu isikhumba futhi ivimbele ukoma. Nakuba lungekho ucwaningo olubambekayo, i-asparagusI-folate ne-vitamin C emafutheni omnqumo ingathuthukisa impilo yezinwele.

Isebenza njenge-aphrodisiac

Ezinye izinsiza i-asparagusNakuba ithi yayisetshenziswa njenge-aphrodisiac ezikhathini zasendulo, abukho ubufakazi obanele bokusekela lokhu. Akukho okubi ngokuzama nokho!

Ingabe I-Asparagus Iyancipha?

Okwamanje, awukho umsebenzi i-asparagusayizange ihlole imiphumela ye Kodwa-ke, inezici eziningana ezingasiza ukulahlekelwa isisindo.

Okokuqala, inamakhalori aphansi kakhulu, inama-calories angu-20 kuphela kuhhafu wenkomishi. Lokho kuningi ngaphandle kwama-calories engeziwe i-asparagus Kusho ukuthi ungadla.

Iqukethe namanzi angaba ngu-94%. Ucwaningo lukhombisa ikhalori ephansi, ukudla okunothe ngamanziIthi ukudla ivy kuhlotshaniswa nokuncipha kwesisindo. I-asparagus Ibuye icebile ku-fiber, ehlinzeka ngesisindo somzimba esincane nokulahlekelwa isisindo.

Indlela yokukhetha nokugcina i-asparagus?

– Khetha lezo ezineziqu eziqinile, eziqondile nezibushelelezi. I-underside kufanele ibe mhlophe kancane futhi ibe luhlaza okotshani. Umbala oluhlaza obumnyama noma oshwabene ubonisa ukuthi ilahlekelwe ubusha bayo.

– Iziqu kumele zime ziqonde; akufanele bakhululeke. Akufanele isabalale noma ihlume.

- I-asparagusUngawashi futhi ungalokothi ube manzi ngaphambi kokugcina

– Ngaphambi kokufaka esiqandisini, sika kancane emaphethelweni uwabeke aqonde embizeni. Mboza ngesikhwama sepulasitiki bese ufaka efrijini cishe izinsuku ezine. i-asparagusi eqandisiwe ingahlala isikhathi esingangonyaka.

Ungayidla Kanjani I-Asparagus

Ngaphandle kokuba nomsoco, i-asparagus Imnandi futhi kulula ukuyipheka. Kungaphekwa ngezindlela ezihlukahlukene.

- I-Omelet noma amaqanda aqhutshiwe, idlanzana i-asparagus entsha Ungakwazi ukwengeza.

– Emasaladini owalungisele isidlo sakusihlwa i-asparagus eqoshiwe Ungakwazi ukwengeza.

- I-Asparagus eqoshiwe Inganezelwa esobho.

- i-asparagus Gcoba ngamafutha omnqumo amancane kanye nesweli egayiwe. Faka upelepele omnyama bese ufafaza ushizi weParmesan.

Ingabe I-Asparagus Idliwa Iluhlaza?

I-Asparagus iyimifino emnandi futhi ehlukahlukene. Ngokuvamile kudliwa kuphekiwe. Kulungile "Ingabe i-asparagus idliwa iluhlaza?" “Ingabe i-asparagusi eluhlaza inempilo?” Nansi impendulo...

I-asparagus ingadliwa iluhlaza

I-asparagusLe mifino ingabuye idliwe iluhlaza, nakuba kucatshangwa ukuthi kufanele iphekwe. Ngisho nokudla okuluhlaza kunomsoco. I-asparagusUkupheka kuthambisa imicu yezitshalo eqinile, okwenza imifino ihlafuneke futhi igaye kalula.

kodwa i-asparagus eluhlazaAyinambitheki njengokuphekwa kwayo. Ukuze kube lula ukudla okuluhlaza, ungagaya imifino noma uyiqobe kahle futhi ibe mncane kakhulu.

I-asparagus ephekiwe inama-antioxidants amaningi

Ngaphezu kokuthamba lapho kuphekiwe, kuyembulwa ama-antioxidants abizwa ngokuthi ama-polyphenols. isifundo, ukupheka i-asparagus eluhlazaithole ukuthi umsebenzi we-antioxidant usuwonke ukhuphuke ngo-16%. Ama-antioxidants amabili anamandla i-beta-carotene futhi kwandise okuqukethwe kwe-quercetin ngo-24% no-98%, ngokulandelana.

Ukupheka i-asparagus kuthinta ukubaluleka kwayo komsoco

inqubo yokupheka, i-asparagusKungakhuphula ukutholakala kwamanye ama-compounds ekudleni, kuyilapho kunciphisa okuqukethwe kwezinye izakhi.

Ngokwesibonelo, isifundo i-asparagus eluhlazaukupheka, ikakhulukazi ivithamini engezwani nokushisa I-vitamin C ithole ukuthi yehlise okuqukethwe kwayo ngo-52%.

Inempilo noma kanjani

Kungakhathaliseki ukuthi kuluhlaza noma kuphekiwe, i-asparagus Kuyisinqumo esinempilo. Ukupheka noma ukudla okuluhlaza kuya ngokuthanda kwakho. Zombili izinketho zinikeza i-fiber, ama-antioxidants kanye nezakhi ezibalulekile.

i-asparagus Ungayingeza ku-pasta namasaladi, uyisebenzise njengesitsha esiseceleni, noma uyidle ngokuyibilisa noma ngokuyi-sautéing.

Ukulimala / Imiphumela Eseceleni Ye-Asparagus

umlomo owomile

I-asparagusKuyimifino enamandla yemvelo ye-diuretic. Ngenxa yemvelo yayo ye-diuretic, ibangela ukuchama njalo futhi iholele ekuphelelweni kwamanzi emzimbeni. Amazinga oketshezi amancane emzimbeni wethu, ayanda amazinga okuphelelwa amanzi emzimbeni. Lokhu kubangela umlomo owomile.

indle enephunga elibi

Yona, ukudla i-asparagus Ingenye yemiphumela emibi evame ukubikwa. Le mifino eluhlaza isibabule Iqukethe umthombo ocebile wama-antioxidants. Futhi isibabule siyisici esikhipha iphunga laso lapho sisetshenziswa khona. Usuku noma ezimbili - lesi yisikhathi esiphezulu esithathayo ukuze iphunga le-fecal linyamalale.

I-Allergies ingase ivele

Ukungezwani komzimba kuye kwabikwa ezimweni eziningi ngemva kokudla le mifino. Ezinye zezifo ezivame kakhulu zokungezwani komzimba zihlanganisa:

- Ukuvuvukala kwamehlo - i-conjunctivitis eguquguqukayo ehambisana nokuluma, ububomvu nokuvuvukala kwamehlo

– ikhala eligelezayo

– Ukuminyana emakhaleni

– Ukucasuka nokuluma emphinjeni

– Ukukhwehlela okomile

- Ukuqubuka kwesikhumba, ukulunywa

ubunzima bokuphefumula

- Isicanucanu

– isiyezi

- Ikhanda elibuhlungu

Kungabangela ukuqunjelwa

Ukudla okunothe ngama-carbohydrate, ikakhulukazi i-fiber yokudla, kubangela igesi emgudwini wokugaya ukudla. Igesi eyeqile ibangela ukuqunjelwa kanye nokuhlasela kokubhodla.

ukwehla kwesisindo kungazelelwe

Ukuncipha kwesisindo, kukhulu i-asparagus Kungomunye wemiphumela emibi engathandeki yokuwusebenzisa. Uma udliwe ngokweqile, isisindo singalahleka ngenxa yemvelo ye-diuretic yale mifino. Nokho, ukulahlekelwa amanzi ngokweqile emzimbeni kukubeka engozini yokuphelelwa amanzi emzimbeni.

Kufanele idliwe ngokuqapha ngesikhathi sokukhulelwa kanye ne-lactation.

I-asparagusAkuphephile ukusetshenziswa ngamanani okwelapha ngesikhathi sokukhulelwa kanye nokuncelisa. Empeleni, i-asparagus ekhishweIsetshenziselwa ukulawula inzalo njengoba idlala indima ekuthinteni amahomoni. 

Ukusebenzelana nezidakamizwa

I-asparagus ingase ihlanganyele namaqembu amabili ahlukene emithi kadokotela;

Ngezidakamizwa ze-antihypertensive: I-asparagus inamandla okwehlisa umfutho wegazi. Ngakho-ke, ngokuhlanganiswa nezidakamizwa ezilwa ne-hypotension, kungabangela ukwehla okukhulu kwamazinga omfutho wegazi futhi kukubeke engozini.

Ngezidakamizwa ze-diuretic:  Ama-diuretics anqunyelwe abantu abanenkinga yezinso noma i-edema. I-asparagus Kuyi-diuretic yemvelo futhi empeleni kungakhuphula umphumela wezidakamizwa ezikhipha isisu nakakhulu.

Uma usebenzisa noma yiziphi izidakamizwa ezibalwe ngenhla, ungadli kakhulu le mifino ngaphandle kokubonisana nodokotela ukuze ugweme imiphumela engadingeki.

I-asparagusUngavumeli le miphumela engemihle ikwethuse. Lokhu akubonakali uma kusetshenziswe ngamanani aphakathi, kodwa kungenzeka ngenxa yokusetshenziswa ngokweqile. 

Ngenxa yalokho;

I-asparagusKuyimifino enomsoco futhi emnandi. Inama-calories aphansi kanye nomthombo omuhle wokudla we-fiber, i-folate, namavithamini A, C, no-K.

Ayrıca, ukudla i-asparagusInenani lezinzuzo zezempilo ezingase zibe khona, okuhlanganisa ukuncipha kwesisindo, ukugaya ukudla okuthuthukisiwe, imiphumela yokukhulelwa enempilo, nokwehla komfutho wegazi. Futhi ayibizi, kulula ukuyilungisa, futhi yenza isengezo esimnandi kumaresiphi amaningi.