7 Zvikonzero Nei Uchifanira Kudya Zvakawanda Asparagus

Zvemukati

• 1. Manyutrients Akawanda Asi Mashoma Makori
• 2. Kwakanaka Chitubu cheAntioxidants
• 3. Inogona Kuvandudza Digestive Hutano
• 4. Inobatsira Kutsigira Nhumbu Ine Utano
• 5. Inobatsira Kuderedza Ropa Kudzvinyirira
• 6. Inogona Kukubatsira Iwe Kuderedza uremu
• 7. Nyore Kuwedzera kune Kudya Kwako
• Icho Chinokosha
• 4. Inobatsira Kutsigira Nhumbu Ine Utano
• 5. Inobatsira Kuderedza Ropa Kudzvinyirira
• 6. Inogona Kubatsira Iwe Kuderedza uremu
• 7. Nyore Kuwedzera kune Kudya Kwako
• Icho Chinokosha

Asparagus, inozivikanwa zviri pamutemo se Asparagus officinalis, inhengo yemhuri yemaruva.

Muriwo unozivikanwa unouya nemarudzi akasiyana siyana, kusanganisira girini, chena nepepuru. Inoshandiswa mumidziyo kutenderera pasirese, kusanganisira frittatas, pastas uye stir-fries.

Asparagus zvakare yakaderera mumacalorie uye yakazara nevhitamini yakakosha, zvicherwa uye antioxidants.

Chinyorwa ichi chinofumura mabhenefiti ehutano hweasparagus, ese akatsigirwa nesainzi.

1. Manyutrients Akawanda Asi Mashoma Makori

Asparagus yakaderera mumacalorie asi ine chinoshamisira chimiro chemuviri.

Muchokwadi, ingori hafu yekapu (90 gramu) yeasparagus yakabikwa ine (1):

• Makorori: 20
• Mapuroteni: 2.2 magiramu
• Mafuta: 0.2 magiramu
• Fiber: 1.8 magiramu
• Vhitamini C: 12% yeiyo RDI
• Vhitamini A: 18% yeiyo RDI
• Vhitamini K: 57% yeiyo RDI
• Tsamba: 34% yeiyo RDI
• Potassium: 6% yeiyo RDI
• Phosphorus: 5% yeiyo RDI
• Vhitamini E: 7% yeiyo RDI

Asparagus zvakare ine mashoma mashoma emamwe micronutrients, kusanganisira iron, zinc uye riboflavin.

Iyo yakanaka sosi yevhitamini K, chinhu chakakosha chinovaka muviri chinobatanidzwa mukugwamba kweropa uye hutano hwepfupa ().

Uye zvakare, asparagus yakakwira mune folate, zvinovaka muviri izvo zvakakosha kuti uve nepamuviri noutano uye akawanda maitiro akakosha mumuviri, kusanganisira kukura kwesero uye kuumbwa kweDNA ().

Pfupiso Asparagus yakaderera-koriori miriwo inova sosi yakanakisa yemavhitamini akakosha uye mamineral, kunyanya folate uye mavitamini A, C uye K.

2. Kwakanaka Chitubu cheAntioxidants

Antioxidants ndiwo macomputer anobatsira kuchengetedza maseru ako kubva kune zvinokuvadza zvemahara radicals uye oxidative kusagadzikana.

Kushushikana nekushushikana kunobatsira mukukwegura, kuzvimba kusingaperi uye zvirwere zvakawanda, zvinosanganisira cancer (,).

Asparagus, seimwe mimwe miriwo miriwo, ine ma antioxidants akawanda. Izvi zvinosanganisira vhitamini E, vhitamini C uye glutathione, pamwe neakasiyana flavonoids uye polyphenols (6, 7).

Asparagus inonyanya kukwirira mu flavonoids quercetin, isorhamnetin uye kaempferol (,).

Izvi zvinhu zvakawanikwa zvine BP, zvichideredza, anti-kupisa, antiviral uye anticancer mhedzisiro mune dzinoverengeka dzevanhu, test-tube uye mhuka zvidzidzo (, 11,,).

Zvakare, asparagus yepepuru ine mavara ane simba anonzi anthocyanins, ayo anopa miriwo iwo ruvara rwakanaka uye ane antioxidant mhedzisiro mumuviri ().

Muchokwadi, kuwedzera anthocyanin kudya kwakaratidzirwa kudzikisa BP uye njodzi yekurwadziwa nemoyo uye chirwere chemwoyo (,,).

Kudya asparagus pamwe chete nezvimwe michero nemiriwo kunogona kupa muviri wako huwandu hwakawanda hweantioxidants kukurudzira hutano hwakanaka.

Pfupiso Asparagus yakanaka sosi ye antioxidants, inosanganisira mavitamini C uye E, flavonoids uye polyphenols. Antioxidants inodzivirira kuunganidzwa kweanokuvadza mahara radicals uye inogona kudzora njodzi yako yechirwere chisingaperi.

3. Inogona Kuvandudza Digestive Hutano

Kudya kwemafuta kwakakosha kune hutano hwakanaka hwekugaya.

Ingori hafu yekapu yeasparagus ine 1.8 gramu yefaera, inova 7% yezvaunoda zuva nezuva.

Zvidzidzo zvinoratidza kuti chikafu chine michero yakawanda-ine michero uye miriwo zvinogona kubatsira kudzikisira njodzi yeBP, chirwere chemwoyo uye chirwere cheshuga (,,).

Asparagus inonyanya kukwirira mumhepo isina insoluble fiber, iyo inowedzera hukuru kuzvigaro uye inotsigira kufamba kwese kwese.

Iyo zvakare ine diki diki yefibha inonyungudika, iyo inonyungudika mumvura uye inogadzira chinhu chakafanana nejel mune yekugaya.

Fibha inogadziriswa inodyisa hushamwari hwehutachiona mudumbu, senge Bifidobacteria uye Lactobacillus ().

Kuwedzera huwandu hweaya mabhakitiriya anobatsira anoita basa mukusimbisa immune system uye nekugadzira zvakakosha zvinovaka muviri senge mavitamini B12 uye K2 (,,).

Kudya asiparagasi sechikamu chefibre-yakapfuma kudya inzira yakanaka yekubatsira kusangana neyako fiber zvido uye chengetedza yako yekugaya system ine hutano.

Pfupiso Seyakanaka fosi, asparagus inokurudzira kugara uye hutano hwekugaya uye inogona kubatsira kudzikisa njodzi yako yechirwere chemwoyo, kuwedzerwa kweropa uye chirwere cheshuga.

4. Inobatsira Kutsigira Nhumbu Ine Utano

Asparagus ndiyo yakanakisa sosi ye folate, inozivikanwawo sevhitamini B9.

Ingori hafu yemukombe weasparagus inopa vanhu vakuru 34% yezvavanoda zvezuva nezuva uye vakadzi vane nhumbu vane 22% yezvavanoda zuva nezuva (1).

Folate chinhu chakakosha chinovaka muviri chinobatsira kuumba maseru matsvuku eropa uye nekugadzira DNA yekukura zvine hutano uye budiriro. Izvo zvinonyanya kukosha panguva yekutanga nhumbu yekuzvitakura kuti uve nechokwadi chekukura kwakanaka kwemwana.

Kuwana folate yakakwana kubva kunowanikwa senge asparagus, miriwo yakasvibira miriwo nemichero zvinogona kudzivirira kubva kune neural tube zvirema, kusanganisira spina bifida (,).

Neural chubhu hurema hunogona kutungamira kune huwandu hwezvinetso, kubva pakudzidza matambudziko kusvika kushaya ura uye bladder kutonga kune hurema hwepanyama (,).

Muchokwadi, kukwana kwakakwana kwakakosha kwazvo panguva yepamuviri-pre-nhumbu uye nhumbu yekutanga kuti folate zvinowedzera zvinokurudzirwa kuona vakadzi vachizadzisa zvavanoda.

Pfupiso Asparagus yakakwira mu folate (vhitamini B9), chinhu chakakosha chinovaka muviri chinobatsira kudzikisa njodzi yehurema hwehubhu panguva yekuzvitakura.

5. Inobatsira Kuderedza Ropa Kudzvinyirira

Kuwedzera kweropa kunokanganisa vanhu vanodarika 1,3 bhiriyoni pasirese uye ndiyo njodzi huru yechirwere chemoyo nesitiroko ().

Kutsvagisa kunoratidza kuti kuwedzera kudya kwe potassium uku uchideredza kudyiwa kwemunyu inzira inoshanda yekudzikisa kukwirira kweropa (,).

Potasiamu inoderedza kumanikidza kweropa munzira mbiri: nekuzorodza madziro emidziyo yeropa uye kubvisa munyu wakawandisa kuburikidza neweti ().

Asparagus isosi yakanaka ye potassium, ichipa 6% yezvaunoda zuva nezuva muhafu-kapu inoshumira.

Zvakare, kutsvagurudza mumakonzo ane BP yakakwira kunoratidza kuti asparagus inogona kunge iine rimwe ropa-richideredza zvivakwa. Mune kumwe kuongorora, makonzo akapihwa chikafu pamwe ne5% asparagus kana chiyero chikafu chisina asparagus.

Mushure memasvondo gumi, makonzo ari pachikafu cheasparagus aive ne17% yakadzikira BP kupfuura makonzo pane chikafu chakajairwa ().

Vatsvakurudzi vakatenda kuti izvi zvaikonzerwa nekomboni inoshanda muasparagus iyo inokonzera kuti tsinga dzeropa dziwedzere.

Nekudaro, zvidzidzo zvevanhu zvinodiwa kuti uone kana ichi chinhu chinoshanda chine maitiro akafanana muvanhu.

Chero zvazvingaitika, kudya mimwe miriwo ine potassium, senge asparagus, inzira yakanaka yekubatsira kuchengetedza kuwedzerwa kweropa rako munzvimbo ine hutano.

Pfupiso Asparagus ine potasium, chicherwa chinogona kubatsira kudzikisa kukwira kweropa. Uye zvakare, kutsvagurudza mhuka kwakawana kuti asparagus inogona kunge iine chinhu chinoshanda chinowedzera mitsipa yeropa, nokudaro ichideredza BP.

6. Inogona Kukubatsira Iwe Kuderedza uremu

Parizvino, hapana zvidzidzo zvakayedza mhedzisiro yeasparagus pahuremu.

Nekudaro, ine huwandu hwezvivakwa zvinogona kunge zvichikubatsira iwe kudzikisa huremu.

Kutanga, yakadzika kwazvo mumacalorie, iine makumi maviri chete macalorie muhafu yekapu. Izvi zvinoreva kuti iwe unogona kudya yakawanda asparagus pasina kutora mune yakawanda macalorie.

Uyezve, inenge 94% yemvura. Kutsvagurudza kunoratidza kuti kunwa yakaderera-koriori, mvura-yakapfuma chikafu inosanganisirwa nehuremu hwekurema (,).

Asparagus zvakare yakapfuma mufibre, iyo yakave yakabatana nehuremu hwehuremu hwemuviri uye kurasikirwa nekurema (,).

Pfupiso Asparagus ine akati wandei maficha anoita kuti ive uremu-kurasikirwa chikafu chinoshamwaridzika. Iyo yakaderera macalorie, yakakwira mumvura uye yakafuma mune fiber.

7. Nyore Kuwedzera kune Kudya Kwako

Kuwedzera pakuve unovaka muviri, asparagus inonaka uye yakapfava kupinza mukudya kwako.

Inogona kubikwa nenzira dzakasiyana siyana, kusanganisira kufashaira, kunyaira, kufashaira, kunya uye kusefa. Iwe unogona zvakare kutenga asparagus yemumagaba, iyo inotonhorera uye yakagadzirira kudya.

Asparagus inogona kushandiswa mune akati wandei madhishi senge masaradhi, kurudzira-fries, frittatas, omelets uye pastas, uye inogadzira yakanaka padivi dhishi.

Uyezve, inodhura zvakanyanya uye inowanikwa zvakanyanya kune akawanda magirosari.

Paunenge uchitenga asparagus nyowani, tsvaga yakasimba yakasimba uye yakasimba, yakavharwa matipi.

Pfupiso Asparagus miriwo inonaka uye inochinja-chinja izvo zviri nyore kupinza mukudya kwako. Wedzera kune masaradhi, frittatas, omelets uye kurudzira-fries.

Icho Chinokosha

Asparagus inowedzera zvinovaka uye inonaka kune chero chikafu. Iyo yakaderera mumacalorie uye sosi huru yezvinhu zvinovaka muviri, kusanganisira fiber, folate uye mavitamini A, C uye K.

Pamusoro pezvo, kudya asiparagus kune akati wandei zvingabatsire hutano, kusanganisira kuonda, kugadziridza kugaya, mitezo ine nhumbu ine hutano uye kudzikira kweropa.

Uyezve, inodhura, nyore kugadzirira uye inoita inonaka yekuwedzera kune akati wandei mabikirwo.

Ingori hafu yekapu yeasparagus ine 1.8 gramu yefaera, inova 7% yezvaunoda zuva nezuva.

Zvidzidzo zvinoratidza kuti chikafu chine michero yakawanda-ine michero uye miriwo zvinogona kubatsira kudzikisira njodzi yeBP, chirwere chemwoyo uye chirwere cheshuga (,,).

Asparagus inonyanya kukwirira mumhepo isina insoluble fiber, iyo inowedzera hukuru kuzvigaro uye inotsigira kufamba kwese kwese.

Iyo zvakare ine diki diki yefibha inonyungudika, iyo inonyungudika mumvura uye inogadzira chinhu chakafanana nejel mune yekugaya.

Fibha inogadziriswa inodyisa hushamwari hwehutachiona mudumbu, senge Bifidobacteria uye Lactobacillus ().

Kuwedzera huwandu hweaya mabhakitiriya anobatsira anoita basa mukusimbisa immune system uye nekugadzira zvakakosha zvinovaka muviri senge mavitamini B12 uye K2 (,,).

Kudya asiparagasi sechikamu chefibre-yakapfuma kudya inzira yakanaka yekubatsira kusangana neyako fiber zvido uye chengetedza yako yekugaya system ine hutano.

Pfupiso Seyakanaka fosi, asparagus inokurudzira kugara uye hutano hwekugaya uye inogona kubatsira kudzikisa njodzi yako yechirwere chemwoyo, kuwedzerwa kweropa uye chirwere cheshuga.

4. Inobatsira Kutsigira Nhumbu Ine Utano

Asparagus ndiyo yakanakisa sosi ye folate, inozivikanwawo sevhitamini B9.

Ingori hafu yemukombe weasparagus inopa vanhu vakuru 34% yezvavanoda zvezuva nezuva uye vakadzi vane nhumbu vane 22% yezvavanoda zuva nezuva (1).

Folate chinhu chakakosha chinovaka muviri chinobatsira kuumba maseru matsvuku eropa uye nekugadzira DNA yekukura zvine hutano uye budiriro. Izvo zvinonyanya kukosha panguva yekutanga nhumbu yekuzvitakura kuti uve nechokwadi chekukura kwakanaka kwemwana.

Kuwana folate yakakwana kubva kunowanikwa senge asparagus, miriwo yakasvibira miriwo nemichero zvinogona kudzivirira kubva kune neural tube zvirema, kusanganisira spina bifida (,).

Neural chubhu hurema hunogona kutungamira kune huwandu hwezvinetso, kubva pakudzidza matambudziko kusvika kushaya ura uye bladder kutonga kune hurema hwepanyama (,).

Muchokwadi, kukwana kwakakwana kwakakosha kwazvo panguva yepamuviri-pre-nhumbu uye nhumbu yekutanga kuti folate zvinowedzera zvinokurudzirwa kuona vakadzi vachizadzisa zvavanoda.

Pfupiso Asparagus yakakwira mu folate (vhitamini B9), yakakosha zvinovaka muviri iyo inobatsira kudzikisa njodzi yeiyo neural chubhu hurema panguva yekuzvitakura.

5. Inobatsira Kuderedza Ropa Kudzvinyirira

Kuwedzera kweropa kunokanganisa vanhu vanodarika 1,3 bhiriyoni pasirese uye ndiyo njodzi huru yechirwere chemoyo nesitiroko ().

Kutsvagisa kunoratidza kuti kuwedzera kudya kwe potassium uku uchideredza kudyiwa kwemunyu inzira inoshanda yekudzikisa kukwirira kweropa (,).

Potasiamu inoderedza kumanikidza kweropa munzira mbiri: nekuzorodza madziro emidziyo yeropa uye kubvisa munyu wakawandisa kuburikidza neweti ().

Asparagus isosi yakanaka ye potassium, ichipa 6% yezvaunoda zuva nezuva muhafu-kapu inoshumira.

Zvakare, kutsvagurudza mumakonzo ane BP yakakwira kunoratidza kuti asparagus inogona kunge iine rimwe ropa-richideredza zvivakwa. Mune kumwe kuongorora, makonzo akapihwa chikafu pamwe ne5% asparagus kana chiyero chikafu chisina asparagus.

Mushure memasvondo gumi, makonzo ari pachikafu cheasparagus aive ne17% yakadzikira BP kupfuura makonzo pane chikafu chakajairwa ().

Vatsvagiri vakatenda kuti izvi zvaikonzerwa nekomboni inoshanda muasparagus iyo inoita kuti tsinga dzeropa dziwedzerwe.

Nekudaro, zvidzidzo zvevanhu zvinodiwa kuti uone kana ichi chinhu chinoshanda chine maitiro akafanana muvanhu.

Chero zvazvingaitika, kudya mimwe miriwo ine potassium, senge asparagus, inzira yakanaka yekubatsira kuchengetedza kuwedzerwa kweropa rako munzvimbo ine hutano.

Pfupiso Asparagus ine potasium, chicherwa chinogona kubatsira kudzikisa kukwira kweropa. Uye zvakare, kutsvagurudza mhuka kwakawana kuti asparagus inogona kunge iine chinhu chinoshanda chinowedzera mitsipa yeropa, nekudaro ichideredza BP.

6. Inogona Kubatsira Iwe Kuderedza uremu

Parizvino, hapana zvidzidzo zvakayedza mhedzisiro yeasparagus pahuremu.

Nekudaro, ine huwandu hwezvivakwa zvinogona kunge zvichikubatsira iwe kudzikisa huremu.

Kutanga, yakadzika kwazvo mumacalorie, iine makumi maviri chete macalorie muhafu yekapu. Izvi zvinoreva kuti iwe unogona kudya yakawanda asparagus pasina kutora mune yakawanda macalorie.

Uyezve, inenge 94% yemvura. Kutsvagurudza kunoratidza kuti kunwa yakaderera-koriori, mvura-yakapfuma chikafu inosanganisirwa nehuremu hwekurema (,).

Asparagus zvakare yakapfuma mufibre, iyo yakave yakabatana nehuremu hwehuremu hwemuviri uye kurasikirwa nekurema (,).

Pfupiso Asparagus ine akati wandei maficha anoita kuti ive uremu-kurasikirwa chikafu chinoshamwaridzika. Iyo yakaderera macalorie, yakakwira mumvura uye yakafuma mune fiber.

7. Nyore Kuwedzera kune Kudya Kwako

Kuwedzera pakuve unovaka muviri, asparagus inonaka uye yakapfava kupinza mukudya kwako.

Inogona kubikwa nenzira dzakasiyana siyana, kusanganisira kufashaira, kunyaira, kufashaira, kunya uye kusefa. Iwe unogona zvakare kutenga asparagus yemumagaba, iyo inotonhorera uye yakagadzirira kudya.

Asparagus inogona kushandiswa mune akati wandei madhishi senge masaradhi, kurudzira-fries, frittatas, omelets uye pastas, uye inogadzira yakanaka padivi dhishi.

Uyezve, inodhura zvakanyanya uye inowanikwa zvakanyanya kune akawanda magirosari.

Paunenge uchitenga asparagus nyowani, tsvaga yakasimba yakasimba uye yakasimba, yakavharwa matipi.

Pfupiso Asparagus miriwo inonaka uye inochinja-chinja izvo zviri nyore kupinza mukudya kwako. Wedzera kune masaradhi, frittatas, omelets uye kurudzira-fries.

Icho Chinokosha

Asparagus inowedzera zvinovaka uye inonaka kune chero chikafu. Iyo yakaderera mumacalorie uye sosi huru yezvinhu zvinovaka muviri, kusanganisira fiber, folate uye mavitamini A, C naK.

Pamusoro pezvo, kudya asiparagus kune akati wandei zvingabatsire hutano, kusanganisira kuonda, kugadziridza kugaya, mitezo ine nhumbu ine hutano uye kudzikira kweropa.

Uyezve, inodhura, nyore kugadzirira uye inoita inonaka yekuwedzera kune akati wandei mabikirwo.