Ua ʻike anei ʻoe i kēia mea kanu kupaianaha? E aʻo kākou e pili ana i nā pono o ka asparagus!

Ke koho ʻoe i nā mea kanu ma ka hale kūʻai nui, ua ʻike anei ʻoe i kahi mea kanu ʻōmaʻomaʻo, lahilahi, a ʻōpuʻu e like me ke ʻano ʻē? ʻO ia ka asparagus. Ua ʻai paha ʻoe ia mea, ua lohe wale paha ʻoe i kona inoa. Eia naʻe, inā ʻoe e nīnau e pili ana i kona mau pono olakino, e kahaha maoli ʻoe. ʻAʻole wale ia he mea ʻono, akā he hale waihona waiwai hoʻi o nā meaʻai e pono nui ai ko mākou kino. No laila e nānā kākou i nā pono kupanaha o kēia mea kanu i kapa ʻia ʻo asparagus.

Nā pono olakino o ka ʻasparagus

ʻO nā wikamina, nā minelala, a me ka fiber i loaʻa i loko o ka asparagus e hāʻawi i ko mākou kino i nā pono olakino hiki ʻole ke noʻonoʻo ʻia. E nānā kākou i kēlā me kēia.

Maikaʻi loa no ka ʻike maka

Waiwai ka ʻAsparagus i ka wikamina A. Ua ʻike anei ʻoe i ke koʻikoʻi o ka wikamina A no ko kākou mau maka? I ka ʻōlelo maʻalahi, hānai ia i ka cornea a me ka retina o ko kākou mau maka. Pale pū ia i nā maka maloʻo a kōkua i ka mālama ʻana i ka makū e pono ai. Kōkua pū ka wikamina A i ka pale ʻana i nā maʻi maka e like me ke cataracts.

Kōkua i ke kāpili ʻana o ke koko

I mea e pau ai ke kahe ʻana o ke koko ke ʻoki mākou i ko mākou kino, pono ke koko e paʻa pono. ʻO kekahi o nā huaora koʻikoʻi no kēia, ʻo ia ka huaora K. He mea kanu waiwai ka ʻAsparagus i ka huaora K. No laila, kōkua ia i ka pale ʻana i nā kūlana e like me ke kahe koko ʻole ma hope o kahi ʻeha, hiki ke hana ʻia e ka nele o ka huaora K.

Waiwai i nā antioxidants

Waiwai ka ʻAsparagus i nā antioxidants, e like me ka wikamina A a me ka wikamina E. He aha ka hana a kēia mau antioxidants? Kōkua lākou i ke kaua ʻana i nā mea ʻino i kapa ʻia ʻo "free radicals" i hoʻokuʻu ʻia ma ke ʻano he huahana ʻōpala mai nā cell o ko mākou kino. Hiki i kēia mau radicals manuahi ke hōʻino i kā mākou mau cell a alakaʻi i nā maʻi koʻikoʻi e like me ke kanesa a me ka maʻi puʻuwai. No laila, kōkua nā antioxidants i loko o ka asparagus i ka wehe ʻana i kēia mau mea ʻino mai ke kino.

Hoʻomaʻalahi i ka ʻai ʻana

Kōkua ka fiber meaʻai i loko o ka asparagus i ka mālama ʻana i ko mākou ʻōpū a me nā ʻōpū e hana pono. Hānai kēia fiber i nā bacteria maikaʻi i loko o ko mākou ʻōpū. Kōkua kēia mau bacteria maikaʻi i ka hoʻoheheʻe ʻana i ka meaʻai a mākou e ʻai ai a omo i nā meaolaola a mākou e pono ai. Eia kekahi, ʻo ka ʻai ʻana i ka lawa ʻana o ka fiber hiki ke kōkua i ka pale ʻana i nā mea e like me ka hemorrhoids a me ka irritable bowel syndrome.

Kaohi koko a me ka cholesterol

ʻO kekahi pōmaikaʻi o ka ʻai ʻana i ka meaʻai fiber kiʻekiʻe, ʻo ia ke kōkua i ka kaohi ʻana i nā pae cholesterol . Hoʻopaʻa ka fiber insoluble i loko o ka asparagus i ka cholesterol maikaʻi ʻole i loko o kā mākou ʻōnaehana digestive a kōkua i ka wehe ʻana mai ko mākou kino ma mua o ka hiki ke omo ʻia. ʻAʻole wale kēlā, kōkua pū ka potassium i loko o ka asparagus i ka kaohi ʻana i ke koko a me ka hoʻoponopono ʻana i ka helu o ka puʻuwai.

He mea pono ʻole no nā makuahine hāpai

Hāʻawi ka hapalua kīʻaha o ka asparagus i ka hapakolu o ka pono o kēlā me kēia lā no ka waikawa folic . He mea nui loa kēia huaora i ka wā hāpai a ua ʻōlelo ʻia nā wahine hāpai e lawe i kahi mea hoʻohui waikawa folic. Kōkua ka waikawa folic i ka pale ʻana i ka anemia, ka maneʻo ʻana o nā lālā, a he mea nui ia no ka pale ʻana i nā kīnā hānau, ʻoiai ma ka lolo a me ke kaula spinal .

ʻO ka meaʻai i loko o ka asparagus

E nānā kākou i ka nui o nā meaʻai o ka hapalua kīʻaha o ka asparagus i moʻa ʻia (ma kahi o 4 mau ʻōpuʻu).

Eia kekahi, ʻo ka Asparagus he waiwai nui ia:

• Wikamina A
• Wikamina C
• Wikamina K (`Wikamina K`)
• Wikamina E
• Folate (waikawa folic)
• Potasiuma

He mea kanu waiwai nui nona nā meaolaola he nui e like me:

No laila, pehea ʻoe e hana ai i kēia mea ʻono?

He mea kanu ka ʻAsparagus i hiki ke hoʻomākaukau ʻia ma nā ʻano he nui. ʻAi pinepine ʻia ia i kuke ʻia no ka mea e palupalu ia i ka wā e hoʻomehana ʻia ai. Hiki ke hoʻolapalapa ʻia, mahu ʻia, palai ʻia, a i ʻole kālua ʻia.

Eia kekahi mau ala maʻalahi e hiki ai iā ʻoe ke hoʻohui i ka asparagus i kāu meaʻai:

• E hoʻohui i kekahi mau mea ʻala , e kālua iā ia i loko o ke ahi , a ʻai pū me ka laiki.
• E hoʻolapalapa a laila e hoʻohui i ka salakeke.
• ʻOkiʻoki i loko o nā ʻāpana liʻiliʻi a hoʻohui i ka palaoa .
• E kāpīpī i kahi tīhi ma luna, e hoʻomoʻa, a e ʻai ia mea me he meaʻai māmā lā.
• I ka hana ʻana i ka pasta , e ʻokiʻoki i mau ʻāpana liʻiliʻi a hoʻohui. E hāʻawi ia i kahi ʻono hou loa.
• E hoʻokomo i nā hua i loko o ka paila, e uhi i nā berena ʻai, a hoʻomoʻa e hana iā lākou e like me nā "fries."
• I ka hana ʻana i ka omelet, e hoʻohui i kekahi mau ihe asparagus e hoʻonui i kona waiwai meaʻai.