Sɛ worepaw nhabannuru wɔ aguadidan kɛse mu a, so woahu nhabannuru bi a ɛyɛ ahabammono, teateaa, na ɛyɛ bulbous a ɛte sɛ nea ɛyɛ nwonwa kakra pɛn? Ɛno ne asparagus. Ebia woadi, ebia ne din nko ara na woate. Nanso, sɛ wubisa mfaso a ɛwɔ so wɔ akwahosan ho a, ɛbɛyɛ wo nwonwa ankasa. Ɛnyɛ dɛ nko, na mmom ɛyɛ aduannuru a mfaso wɔ so kɛse ma yɛn nipadua no akorae nso. Enti ma yɛnhwɛ mfaso a ɛyɛ nwonwa a ɛwɔ nhabannuru a wɔfrɛ no asparagus yi so.
Akwahosan mu mfaso a ɛwɔ asparagus so
Vitamin, mineral, ne fiber a ɛwɔ asparagus mu no ma yɛn nipadua nya akwahosan mu mfaso a yentumi nsusuw ho. Momma yɛnhwɛ emu biara.
Ɛyɛ papa ma aniwa a ɛhwɛ ade yiye
Vitamin A pii wɔ asparagus mu So wunim sɛnea vitamin A ho hia ma yɛn ani? Sɛ yɛbɛka no tiawa a, ɛma yɛn aniwa no ani hwɛbea ne yɛn aniwa no nya aduan. Ɛsan nso siw aniwa a ɛyɛ kusuu ano na ɛboa ma nsu a ɛho hia no kɔ so tra hɔ. Vitamin A nso boa ma wosiw aniwa mu nyarewa te sɛ aniwa a ɛyɛ mmerɛw ano.
Ɛboa ma mogya tu
Sɛ yɛtwitwa yɛn nipadua no a, mogya a ɛretu no agyae a, ɛsɛ sɛ yɛn mogya tu yiye. Vitamin a ɛho hia sen biara no mu biako ne vitamin K. Asparagus yɛ nhabannuru a vitamin K pii wom Enti, ɛboa ma wosiw tebea horow te sɛ mogya a wontumi nhyɛ so wɔ opira akyi, a ebetumi afi vitamin K a enni nipadua mu aba no ano.
Nanso biribi a ɛho hia paa ni. Sɛ worenom nnuru a ɛma mogya yɛ mmerɛw te sɛ warfarin a, ɛsɛ sɛ wohwɛ yiye kɛse bere a woredi nnuan a vitamin K pii wom no. Enti, wo ne wo duruyɛfo nkasa mfa nkyerɛ sɛ ebia nnuan te sɛ asparagus fata wo anaa.
Nneɛma a ɛko tia ɔyare mmoawa pii wom
Asparagus wɔ nneɛma a ɛko tia ɔyare mmoawa te sɛ vitamin A ne vitamin E. Dɛn na saa nneɛma a ɛko tia ɔyare mmoawa yi yɛ? Wɔboa ma wɔko tia nneɛma a epira a wɔfrɛ no "free radicals" a ɛba sɛ nwura a efi yɛn nipadua mu nkwammoaa mu. Saa free radicals yi betumi asɛe yɛn nkwammoaa na ɛde nyarewa a emu yɛ den te sɛ kokoram ne komayare aba. Enti nneɛma a ɛko tia ɔyare mmoawa a ɛwɔ asparagus mu no boa ma woyi nneɛma a epira yi fi nipadua no mu.
Ɛma aduan a wɔyam no yɛ mmerɛw
Aduane mu ahoɔdennuru a ɛwɔ asparagus mu no boa ma yɛn yafunu ne yɛn dwensɔtwaa yɛ adwuma yiye. Saa nhama yi ma mmoawa pa a wɔwɔ yɛn dwensɔtwaa mu no nya aduan . Saa mmoawa pa yi boa ma yɛyam aduan a yedi no na wɔtwe aduannuru a yehia no. Afei nso, sɛ wodi fiber a ɛdɔɔso a, ebetumi aboa ma wɔasiw nneɛma te sɛ akisikuru ne dwensɔtwaa a ɛyɛ abufuw ano.
Mogya mmoroso ne mogya mu srade a wɔhyɛ so
Mfaso foforo a ɛwɔ aduan a ahoɔdennuru pii wom a wobedi so ne sɛ ɛboa ma wodi srade dodow so . Nhama a entumi nkɔ mu a ɛwɔ asparagus mu no kyekyere srade bɔne a ɛwɔ yɛn aduan mu na ɛboa ma woyi fi yɛn nipadua mu ansa na wɔatumi atwe. Ɛnyɛ ɛno nko, na mmom potassium a ɛwɔ asparagus mu no nso boa ma wodi mogya mmoroso so na ɛma koma bɔ yiye.
Ade a ɛho nhia ma ɛnanom a wɔyem
Asparagus kuruwa fã a wɔde ma no ma wonya folic acid dodow a wɔkamfo kyerɛ da biara no nkyem abiɛsa mu biako . Saa vitamin yi ho hia wɔ nyinsɛn mu araa ma wɔkamfo kyerɛ sɛ mmea a wɔyem no nnom folic acid a wɔde ma. Folic acid boa ma mogya a ɛtɔ kɔ nipadua no mu, akwaa a ɛyɛ mmerɛw, na ɛho hia na wɔasiw awo mu dɛmdi ano, titiriw wɔ amemene ne akyi berɛmo mu .
Aduandi a ɛwɔ asparagus mu
Momma yɛnhwɛ aduannuru a ɛwɔ asparagus a wɔanoa kuruwa fã (mpɛn pii no bɛyɛ pods 4) mu.
| Nnuannuru afã | Kɛseɛ |
|---|---|
| Calories a ɛwɔ nipadua no mu | 13. Nsɛm a wɔka kyerɛ |
| Protein a ɛwɔ nipadua no mu | 1 gram |
| Kɛseɛ | Ennu gram 1 |
| Carbohydrates a ɛwɔ nipadua no mu | gram 2 na ɛyɛ |
| Fiber a ɛyɛ den | 1 gram |
| Asikyire | 1 gram |
Nea ɛka eyi ho no, Asparagus yɛ, .
- Vitamin A a ɛwɔ nipadua no mu
- Vitamin C a ɛwɔ nipadua no mu
- Vitamin K (`Vitamin K`) .
- Vitamin E a ɛwɔ nipadua no mu
- Folate (aduru a wɔfrɛ no folic acid) .
- Potassium a wɔde yɛ nneɛma
Nnuadewa a ɛsom bo a aduannuru a ɛho hia pii te sɛ:
Enti, wobɛyɛ dɛn ama eyi ayɛ dɛ?
Asparagus yɛ nhabannuru a wotumi yɛ wɔ akwan pii so. Wɔtaa di no a wɔanoa efisɛ sɛ ɛyɛ hyew a, ɛyɛ mmerɛw. Wobetumi anoa, ayɛ no hyew, ayɛ no hyew, anaasɛ wɔde ahyɛ gya mu.
Akwan a ɛyɛ mmerɛw bi a wubetumi afa so de asparagus aka w’aduan ho ni:
- Fa nnuhuam bi to gya mu na fa aburow ka ho.
- Noa na afei fa gu salad mu.
- Twitwa mu nketenkete na fa gu stir-fry mu .
- Fa kyiisi bi petepete so, tow, na di sɛ aduan.
- Sɛ woreyɛ pasta , twa no nketenkete na fa ka ho. Ɛbɛma wɔanya dɛ foforo koraa.
- Fa nkesua no hyɛ batter no mu, fa paanoo a wɔayam no kata so, na tow ma ɛnyɛ te sɛ "fries."
- Sɛ woreyɛ omelet a, fa asparagus peaw kakraa bi ka ho na ama aduannuru a ɛwom no ayɛ kɛse.
Nkrasɛm a Wɔde Kɔ Fie
- Asparagus yɛ nhabannuru a ɛyɛ fɛ yiye a aduannuru a ɛho hia te sɛ vitamin A, K, E, ne folic acid ahyɛ mu ma.
- Eyinom a wodi boa ma wotumi hu ade yiye, wotumi di aduan yiye, na ɛma wotumi nya koma pa.
- Eyi ne ɔkwan a eye sen biara, titiriw ma ɛnanom a wɔyem, a wɔbɛfa so anya folic acid a ehia na ama akokoaa no nyin yiye.
- Sɛ worenom nnuru a ɛma mogya yɛ mmerɛw a, ɛho hia paa sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woadi nnuan a vitamin K pii wom te sɛ asparagus.
- Ɛyɛ nhabannuru a ɛyɛ dɛ na ahoɔden wom a wubetumi de aka wo da biara da aduan ho efisɛ ɛnyɛ den sɛ wobɛnoa no wɔ akwan horow so.
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