Iyo uhisemo imboga muri supermarket, wigeze ubona imboga z'icyatsi kibisi, zoroshye kandi zifite utubumbe zisa n'izidasanzwe? Iyo ni asparagus. Wenda wayiriye, wenda wamaze kumva izina ryayo gusa. Ariko, nubaza akamaro kayo ku buzima, uzatungurwa cyane. Ntabwo ari nziza gusa, ahubwo ni n'ububiko bw'intungamubiri zifitiye umubiri wacu akamaro kanini. Reka turebe rero ibyiza bitangaje by'iyi mboga yitwa asparagus.
Akamaro k'aspagi ku buzima
Vitamine, imyunyungugu na fibre biboneka muri asparagus bitanga inyungu zitagereranywa ku buzima bw'umubiri wacu. Reka turebe buri kimwe muri byo.
Ni nziza cyane ku maso
Asparagus ikungahaye kuri vitamine A. Ese uzi akamaro ka vitamine A ku maso yacu? Muri make, igaburira cornea na retina y'amaso yacu. Inarinda amaso yumye kandi igafasha kugumana ubushuhe bukenewe. Vitamine A ifasha kandi gukumira indwara z'amaso nka cataract.
Bifasha kuvura amaraso
Kugira ngo amaraso ahagarike iyo twicaye umubiri wacu, amaraso yacu agomba kwifunga neza. Imwe muri vitamine z'ingenzi kuri ibi ni vitamine K. Asparagus ni imboga zikungahaye kuri vitamine K. Kubwibyo, ifasha mu kwirinda indwara nko kuva amaraso mu buryo butunguranye nyuma yo gukomereka, bishobora guterwa no kubura vitamine K.
Ariko hari ikintu cy'ingenzi cyane. Niba ufata imiti igabanya amaraso, nka warfarin, ugomba kwitonda cyane mu gihe urya ibiryo bikungahaye kuri vitamine K. Bityo, ganira na muganga wawe niba ibiryo nka asparagus bikubereye.
Ikungahaye kuri antioxydants
Asparagus ikungahaye kuri antioxydants, nka vitamine A na vitamine E. Izi antioxydants zigira izihe ngaruka? Zifasha kurwanya ibintu byangiza byitwa "free radicals" biva mu turemangingo tw'umubiri wacu nk'imyanda. Izi free radicals zishobora kwangiza uturemangingo twacu bigatera indwara zikomeye nka kanseri n'indwara z'umutima. Bityo antioxydants ziri muri asparagus zifasha gukuraho ibyo bintu byangiza mu mubiri.
Biroroshya igogora
Fibre iri muri asparagus ifasha mu gutuma igifu cyacu n'amara bikora neza. Iyi fibre igaburira bagiteri nziza zo mu mara yacu. Izi bagiteri nziza zifasha mu gusya ibyo turya no kwinjiza intungamubiri dukeneye. Nanone, kurya fibre ihagije bishobora gufasha mu kwirinda ibintu nka hemorrhoids na irritable bowel syndrome.
Kugenzura umuvuduko w'amaraso n'ibikomoka kuri cholesterol
Indi nyungu yo kurya indyo irimo fibre nyinshi ni uko bifasha mu kugenzura urugero rwa cholesterol . Fibre idashonga iri muri asparagus ifata cholesterol mbi mu igogora ryacu kandi ikayikura mu mibiri yacu mbere yuko ibasha kwinjiramo. Si ibyo gusa, potasiyumu iri muri asparagus inafasha mu kugenzura umuvuduko w'amaraso no kugena umuvuduko w'umutima.
Ikintu cy'ingenzi ku babyeyi batwite
Igice kimwe cya kabiri cy'igikombe cya asparagus gitanga kimwe cya gatatu cy'ingano ya aside folike isabwa buri munsi. Iyi vitamine ni ingenzi cyane mu gihe cyo gutwita ku buryo abagore batwite basabwa gufata inyunganiramirire ya aside folike. Aside folike ifasha mu kwirinda kubura amaraso, kugira ibinya mu ngingo, kandi ni ingenzi mu kwirinda ubumuga bwo kuvukana, cyane cyane mu bwonko no mu ruti rw'umugongo .
Indyo iri muri asparagus
Reka turebere hamwe intungamubiri ziboneka mu gikombe kimwe cya kabiri cy'asparagus itetse (ubusanzwe ibishishwa bigera kuri bine).
| Igice cy'intungamubiri | Ingano |
|---|---|
| Kalori | 13 |
| Poroteyine | Garama 1 |
| Ibinure | Munsi ya garama 1 |
| Karubohidrati | garama 2 |
| Fibre | Garama 1 |
| Isukari | Garama 1 |
Uretse ibi, Asparagus ni,
- Vitamine A
- Vitamine C
- Vitamine K (`Vitamine K`)
- Vitamine E
- Folate (aside folic)
- Potasiyumu
Imboga y'agaciro irimo intungamubiri nyinshi z'ingenzi nka:
None se, ibi ubikora ute?
Asparagus ni imboga zishobora gutekwa mu buryo bwinshi. Akenshi iribwa itetse kuko yoroha iyo ishyushye. Ishobora gutekwa, gutekwa mu mwuka, gukaranga, cyangwa gutekwa mu muriro.
Dore uburyo bworoshye bwo kongeramo asparagus mu mirire yawe:
- Shyiramo ibirungo , ubiteke , hanyuma ubirye n'umuceri.
- Teka hanyuma wongere kuri salade.
- Kata mo uduce duto hanyuma wongereho mu gikarabiro .
- Siga foromaje hejuru, uyiteke, hanyuma uyirye nk'ifunguro ryoroshye.
- Mu gihe uteka makaroni , katamo uduce duto hanyuma wongeremo. Bizatanga uburyohe bushya.
- Shyira amagi mu ifu, ushyiremo umunyu w'imigati, hanyuma uteke kugira ngo abe nk' "amafiriti".
- Mu gihe uteka omelet, ongeramo utubuto duke twa asparagus kugira ngo wongere agaciro k'intungamubiri.
Ubutumwa bwo kujyana mu rugo
- Asparagus ni imboga nziza cyane zirimo intungamubiri z'ingenzi nka vitamine A, K, E, na aside folike.
- Kurya ibi bifasha mu kubungabunga amaso, igogora, no kubungabunga ubuzima bw'umutima.
- Ubu ni bwo buryo bwiza, cyane cyane ku babyeyi batwite, bwo kubona aside folike ikenewe kugira ngo umwana akure neza.
- Niba ufata imiti yo kugabanya amaraso, ni ngombwa cyane kugisha inama muganga wawe mbere yo kurya ibiryo bikungahaye kuri vitamine K, nka asparagus.
- Ni imboga ziryoshye kandi zifite intungamubiri zishobora kongerwa mu mirire yawe ya buri munsi kuko zishobora gutekwa byoroshye mu buryo butandukanye.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.