Supermarket-a thlai i thlan lai hian thlai sen, hring, bulbous, mak deuh deuha lang i hmu ngai em? Chu chu asparagus a ni. I ei tawh pawh a ni mai thei, a hming chauh i hre tawh pawh a ni mai thei. Mahse, a hriselna atana a thatna i zawh chuan mak i ti tak zet ang. A tui mai ni lovin, kan taksa tana \angkai em em nutrients dahkhawmna a ni. Chuvangin he thlai asparagus an tih hian eng hlawkna mak tak tak nge a neih tih i lo en ang u.
Asparagus hian hriselna atana a thatna
Asparagus-a vitamin, mineral leh fiber awmte hian kan taksa tan hriselna atana ṭhatna ngaihtuah phak loh a pe a ni. A pakhat zel hi han thlir ila.
Mit hmuhna atan a tha hle
Asparagus hian vitamin A a pai tam hle a, kan mit tan vitamin A hi a pawimawh zia i hria em? A awlsam zawngin kan mit mit (cornea) leh mit (retina) te a chawm a ni. Mit vawt a veng bawk a, a tul anga tui awm reng turin a pui bawk. Vitamin A hian mit natna, mit natna (cataract) ang chi te pawh a veng thei bawk.
Thisen zam a pui thin
Kan taksa kan tan huna thisen chhuah a reh theih nan kan thisen hi a tha tawk a, kan thisen hi a inzawm tha a ngai a ni. Chumi atana vitamin pawimawh ber pakhat chu vitamin K a ni a, Asparagus hi vitamin K tamna thlai a ni a, chuvangin hliam hnua thisen chhuah dan thunun loh ang chi dinhmun a veng thei a, chu chu vitamin K tlakchham vang a ni thei.
Mahse hetah hian thil pawimawh tak a awm. Thisen tithianghlimtu damdawi, warfarin ang chi i ei a nih chuan vitamin K tamna ei tur i ei dawnin fimkhur hle a ngai a, chuvangin, asparagus ang chi ei tur hi i tan a tha em tih i doctor nen sawiho rawh .
Antioxidants a tam hle
Asparagus hian antioxidant a pai tam hle a, vitamin A leh vitamin E te hi a pai tam hle a, heng antioxidants te hian eng nge an tih? Kan taksa cell atanga bawlhhlawh anga chhuak "free radicals" an tih thil hlauhawm tak takte do turin an pui thin. Heng free radicals te hian kan cell te a tichhe thei a, cancer leh heart disease ang chi natna khirh tak tak a thlen thei a ni. Chuvangin asparagus-a antioxidant awmte hian taksa atanga heng thil tha lo tak takte hi a paih chhuak thei a ni.
Digestion a ti awlsam
Asparagus-a dietary fiber hian kan pum leh kan chhungrilte a thawk tha thei lo. He fiber hian kan intestine-a bacteria tha tak takte chu a chawm a ni . Heng bacteria tha tak takte hian kan ei tur chu a digest thei a, kan mamawh nutrients te chu a hip lut bawk. Tin, fiber ei tam hian hemorrhoids leh irritable bowel syndrome ang chi thilte a veng thei bawk.
Thisen sang leh cholesterol control
Fiber tamna ei hian hlawkna dang chu cholesterol level control a pui a ni . Asparagus-a insoluble fiber hian kan digestive system-a cholesterol tha lo chu a binding a, kan taksa atanga a paih chhuah hmain a hip lut thei a ni. Chu mai ni lovin, asparagus-a potassium hian thisen sang a control a, heart rate a tidanglam bawk.
Nu naupai tan chuan thil pawimawh tak a ni
Asparagus cup chanve ei hian nitin folic acid ei tur zat hmun thuma ṭhena hmun khat a pe a ni . He vitamin hi naupai lai hian a pawimawh em em a, naupai tan chuan folic acid supplement ei a tha. Folic acid hian thisen tlakchhamna, taksa peng hrang hranga natna awm lo turin a pui a, nau piangsualna venna atan a pawimawh hle a, a bik takin thluak leh ruhroah
Asparagus-a ei leh in (nutrition) a awm
Asparagus hmin (a tlangpuiin pod 4 vel) cup chanve (a tlangpuiin pod 4 vel) a ei tur tha (nutritional content) hi han thlir ila.
| Nutrient section a ni | Lenzawng tehna |
|---|---|
| Calorie a awm bawk | 13. A rilru a hah lutuk |
| Protein a awm a | 1 gram a ni |
| Thau | Gram 1 aia tlem lo |
| Carbohydrates a awm bawk | 2 gram a ni |
| Fiber a ni | 1 gram a ni |
| Chini | 1 gram a ni |
Hei bakah hian Asparagus hi, .
- Vitamin A hi a awm a
- Vitamin C a ni
- Vitamin K (`Vitamin K`) te hi a awm a.
- Vitamin E a awm a
- Folate (folic acid) a awm bawk.
- Potassium a ni
Thlai hlu tak, ei tur pawimawh tak tak tam tak awmna chu:
Chuti a nih chuan, engtin nge he thil hi i tih tui theih ang?
Asparagus hi thlai chi khat a ni a, kawng hrang hranga siam theih a ni. A lum chuan a hmin a, a hmin a, a hmin chuan a ei tlangpui. A hmin theih a, steam emaw, fried emaw, grill emaw pawh a ni thei.
I ei leh in ah asparagus i dah theih dan awlsam tak tak te chu hetiang hi a ni:
- Spices thenkhat dah la , grill la , buh nen ei rawh.
- Boil la, chutah chuan salad-ah dah rawh.
- A te te te in then la, stir-fry ah dah rawh .
- A chungah chuan cheese tlem theh la, bake la, snack atan ei rawh.
- Pasta siam dawnin , a te tein chop la, a chhungah dah la. Flavor thar tak a pe ang.
- Egg chu batter-ah dip la, breadcrumb-ah coat la, "fries" ang maia siam turin bake rawh.
- Omelet siam dawnin asparagus spear tlemte dah la, a nutritional value a ti sang ang.
Take-Home Thuchah a ni
- Asparagus hi super vegetable a ni a, vitamin A, K, E, leh folic acid te ang chi nutrient pawimawh tak tak nen a khat a ni.
- Hengte ei hian mit tha, chaw ei leh in leh thinlung hriselna a vawng tha thei a ni.
- Hei hi a bik takin nu naupai tan chuan naute hrisel taka thanlenna atana mamawh folic acid hmuh theihna tur kawng tha ber a ni.
- Thisen tihthianghlimna damdawi i ei a nih chuan vitamin K tamna ei tur, asparagus ang chi i ei hmain doctor rawn hmasa phawt a pawimawh hle.
- Thlai tui tak leh nutritious tak a ni a, nitin ei leh inah a tel ve theih a, a chhan chu awlsam taka siam theih a nih avangin.
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