Unogona Kudya Asparagus Mbishi?

Zvemukati

• Unogona kunakirwa mbishi
• Asparagus yakabikwa inogona kuzvirumbidza zvakanyanya antioxidants
• Kubika kunokanganisa kukosha kwehutano
• Sarudzo ine hutano chero nzira
• Chinokosha

Kana zvasvika pamiriwo, asiparagasi ndiyo yekurapa kwekupedzisira - inonaka uye inovhenekesa simba simba rehutano.

Tichifunga kuti inowanzo kupihwa yakabikwa, unogona kushamisika kana kudya mbishi asparagus kwakaenzana uye kune hutano.

Ichi chinyorwa chinotsanangura kana iwe uchikwanisa kudya mbishi asparagus uye ichipa zvimwe zvezvakanaka nezvayakaipira zvekuzvidya zvese zviri mbishi uye zvakabikwa.

Unogona kunakirwa mbishi

Kunyange vanhu vazhinji vachitenda kuti iwe unofanirwa kubika asparagus usati waidya, handizvo.

Muchokwadi, inogona kuve yekuwedzera inovaka pane chako chikafu pasina kuibika zvachose.

Izvo zvakati, kubika asparagus kunorerutsa imwe yakashata michero yemichero, zvichiita kuti miriwo ive nyore kutsenga uye kugaya ().

Nekudaro, nekugadzirira chaiko, mbishi asparagus inogona kuve nyore kutsva uye ingori inonaka seyese yakabikwa vhezheni.

Kutanga, bvisa magumo emapfumo emapfumo - sezvaungaita dai waigadzirira kuabika.

Panguva ino, iwe unogona kuruma wakananga mavari, asi chiitiko hachiwanzo kuve chinonakidza.

Pane kudaro, shandisa peeler yemiriwo, grater, kana banga rakapinza kucheka kana kupwanya mapfumo kuita zvidimbu zvakanaka. Izvo zvidimbu zvidimbu, zvichave nyore kutsenga.

Iwe unogona zvakare kufunga kukanda zvidimbu mune yakapfava kupfeka kwemafuta emuorivhi uye muto wemonimu kana vhiniga kuti unyorove iwo akasimba mativi edanda. Kuita izvi nenzira imwecheteyo inzira huru yekuwedzera kamutsetse kekunaka.

Asparagus inogona kudyiwa isina kubikwa kana kubikwa. Kana uchinakirwa mbishi, sanisa zvishoma kuti zviite kuti mamwe madzinde akaomarara ave nyore kutsenga.

Asparagus yakabikwa inogona kuzvirumbidza zvakanyanya antioxidants

Kugadzirwa kwakapfava kunogona kunge kusiri iko chete mukana wekubika asiparagasi.

Asparagus inozvirumbidza nehupfumi hwakawanda hwemakemikari macomputer anozivikanwa se polyphenols, ayo anozivikanwa chaizvo neakasimba antioxidant kugona (,).

Kutsvagurudza kunoratidza kuti chikafu chakazara mu polyphenols chinogona kubatsira kudzikisira kushushikana, kuzvimba, uye njodzi yezvirwere zvakati wandei, zvinosanganisira chirwere chemoyo neshuga (,).

Imwe ongororo yakawana kuti kubika girini asparagus kwakawedzera ayo ese antioxidant chiitiko ne16%. Kunyanya, yakawedzera zviri mukati mayo
beta carotene uye quercetin - maviri ane simba antioxidants - ne 24% uye 98%, zvichiteerana (4).

Imwe ongororo yakawana kuti iyo antioxidant chiitiko chechena yakabikwa asparagus yaive yakapetwa katatu kupfuura iyo yeiyo vhezheni vhezheni ().

Kubika kunokanganisa kukosha kwehutano

Nepo kubika kuchigona kuwedzera kuwanikwa kwemamwe macomputer muasparagus, inogona kudzikisira zvirimo mune zvimwe zvinovaka muviri.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti kubika green asparagus kwakaderedza zvirimo vhitamini C, yakanyanya kupisa-inonzwisisa vhitamini, ne52% ().

Kuti zvimwe zvinovaka muviri mumiriwo zvinokanganiswa sei nekubika zvinoenderana nenzira yekubika, nguva yekuratidzwa kwekupisa, uye mhando yechikafu (,).

Mutemo wakanaka wechigunwe kusarudza nzira dzekubika dzinotadzisa kudzikisira mvura nekupisa, senge kufashaira, kukwazisa, kukurumidza-blanching, uye microwaving. Pamusoro pezvo, dzivisa kupfuura-kubika miriwo yako uye tarisa kune yakasvibirira-nyoro machira panzvimbo.

Kubika asperagus kunogona kuwedzera zvakanyanya antioxidant zviitiko, asi zvinogona zvakare kutungamira mukurasikirwa kwehumwe hunopisa huturu hwakadai vhitamini C.

Sarudzo ine hutano chero nzira

Kusanganisira asparagus mukudya kwako isarudzo ine hutano, zvisinei nekuti unoigadzirira sei.

Kunyangwe iwe uchiibika kana kuidya yakasvibira inyaya yekuda kwako. Sarudzo mbiri idzi dzinowedzera fiber, antioxidants, uye zvakakosha mumuviri wako pakudya (,).

Kuti uwane mabhenefiti ehutano, sanganisa tsika yako yekudya uye edza zvese zvakabikwa uye zvakasvibirira zvekugadzirira.

Edza kuwedzera shredded, mbishi asparagus kune pasita ndiro uye masaladi. Neimwe nzira, nakidzwa nemapfumo asinganetsi kupiswa kana kuisirwa mu frittata, kana seyakamira yega yega dhishi.

Asparagus isarudzo inovaka muviri, zvisinei nekuti yakabikwa kana mbishi. Edza kudya musanganiswa weaya maviri kuitira zvakanyanya zvehutano mabhenefiti.

Chinokosha

Asparagus imuriwo une hutano zvikuru unogona kudyiwa wakabikwa kana mbishi.

Nekuda kwekuomarara kwayo, kubika ndiyo nzira inonyanya kufarirwa yekugadzirira. Nekudaro, yakatetetwa kana kuomeswa mapfumo mbishi inogona kunakidzwa zvakaenzana.

Kubika kunogona kusimudzira antioxidant chiitiko muasparagus, asi inogona zvakare kubatsira mukurasika kwehutano. Izvi zvinonyanya kuitika nemavhitamini anodziya senge vhitamini C.

Kuti ukohwe zvakanakira hutano, funga kuisa zvese zvakabikwa uye asparagus mbishi mune chako chikafu. Izvo zvakati, kubva pakuona kwehutano, haugone kukanganisa neimwe sarudzo.