Paunenge uchisarudza miriwo pasupamaketi, wakamboona muriwo wegirini, mutete, une matumbu unotaridzika kunge usinganzwisisike here? Iyo iasparagus. Pamwe wakamboidya, pamwe wakangonzwa zita rayo chete. Zvisinei, kana ukabvunza nezvekubatsira kwayo pahutano, uchashamisika chaizvo. Haingori inonaka chete, asiwo idura rezvinovaka muviri zvinobatsira zvikuru mumuviri wedu. Saka ngationei kuti ndeapi mabhenefiti anoshamisa emuriwo uyu unonzi asparagus.
Know your body mass index (BMI) and weight classification
Mabhenefiti ehutano easparagus
Mavhitamini, zvicherwa, uye faibha zvinowanikwa muasparagus zvinopa miviri yedu mabhenefiti asinganzwisisike pahutano. Ngatitarisei chimwe nechimwe.
Yakanakira kuona
Asparagus ine vhitamini A yakawanda. Unoziva here kukosha kwevhitamini A kumaziso edu? Zvichitaurwa zviri nyore, inodyisa cornea ne retina yemaziso edu. Inodzivirirawo maziso akaoma uye inobatsira kuchengetedza hunyoro hunodiwa. Vhitamini A inobatsirawo kudzivirira zvirwere zvemaziso zvakaita se cataract.
Inobatsira kuumba ropa
Kuti ropa rimire kubuda kana tacheka miviri yedu, ropa redu rinofanira kumira zvakanaka. Rimwe remavhitamini akakosha pakuita izvi ivhitamini K. Asparagus muriwo wakapfuma muvhitamini K. Saka, inobatsira kudzivirira matambudziko akadai sekubuda ropa kusingadzoreki mushure mekukuvara, izvo zvinogona kukonzerwa nekushaikwa kwevhitamini K.
Asi hechino chimwe chinhu chakakosha. Kana uri kutora mishonga inoderedza ropa, yakaita sewarfarin, unofanira kungwarira zvikuru pakudya chikafu chine vhitamini K yakawanda. Saka, taura nachiremba wako nezvekuti chikafu chakadai seasparagus chakakunakira here.
Yakapfuma mu antioxidants
Asparagus ine ma antioxidants akawanda, akadai sevhitamini A nevhitamini E. Ma antioxidants aya anoita sei? Anobatsira kurwisa zvinhu zvinokuvadza zvinonzi "free radicals" zvinoburitswa semarara kubva mumasero emuviri wedu. Ma free radicals aya anogona kukuvadza masero edu uye kutungamira kuzvirwere zvakakomba zvakaita sekenza nechirwere chemwoyo. Saka ma antioxidants ari muasparagus anobatsira kubvisa zvinhu izvi zvinokuvadza mumuviri.
Zvinoita kuti kugaya chikafu kuve nyore
Fibre iri mu asparagus inobatsira kuti dumbu redu neura zvirambe zvichishanda zvakanaka. Fibre iyi inopa mabhakitiriya akanaka ari muura hwedu. Mabhakitiriya aya akanaka anobatsira kugaya chikafu chatinodya uye kupinza zvinovaka muviri zvatinoda. Zvakare, kudya fiber yakakwana kunogona kubatsira kudzivirira zvinhu zvakaita sehemorrhoids uye irritable bowel syndrome.
Kudzora BP uye cholesterol
Chimwe chinhu chakanaka chekudya chikafu chine fiber yakawanda ndechekuti chinobatsira kudzora huwandu hwecholesterol . Fiber isinganyungudike iri muasparagus inobatanidza cholesterol yakaipa mudumbu redu uye inobatsira kuibvisa mumiviri yedu isati yanyorova. Kwete izvozvo chete, potassium iri muasparagus inobatsirawo kudzora BP uye kudzora kurova kwemoyo.
Chinhu chakakosha kune vanaamai vane pamuviri
Kudya hafu yekapu yeasparagus kunopa chikamu chimwe muzvitatu chehuwandu hunokurudzirwa hwe folic acid pazuva. Vhitamini iyi inokosha zvikuru panguva yekuzvitakura zvekuti zvinokurudzirwa kuti vakadzi vane pamuviri vatore folic acid supplement. Folic acid inobatsira kudzivirira anemia, kusanzwa simba mumakumbo, uye inokosha pakudzivirira zvikanganiso zvekuzvarwa, kunyanya muuropi nemumusana .
Zvinovaka muviri muasparagus
Ngatitarisei nezvekudya zviri muhafu yekapu yeasparagus yakabikwa (kazhinji inenge mapods mana).
| Chikamu chezvinovaka muviri | Saizi |
|---|---|
| Macalorie | 13 |
| Mapuroteni | 1 gramu |
| Mafuta | Zviri pasi pe 1 gram |
| Makabhohaidhiretsi | magiramu maviri |
| Faibha | 1 gramu |
| Shuga | 1 gramu |
Pamusoro peizvi, Asparagus,
- Vhitamini A
- Vhitamini C
- Vhitamini K ('Vhitamini K')
- Vhitamini E
- Folate (folic acid)
- Potassium
Muriwo unokosha une zvinovaka muviri zvakawanda zvakakosha zvakaita se:
Saka, ungaita sei kuti izvi zvinakidze?
Asparagus muriwo unogona kugadzirwa nenzira dzakasiyana-siyana. Kazhinji unodyiwa wakabikwa nekuti unopfava kana wapiswa. Unogona kubikwa, kubikwa nemhepo, kugochwa, kana kugochwa.
Heano mamwe maitiro ari nyore ekuwedzera asparagus mukudya kwako:
- Wedzera zvinonhuwira , zvigoche , wozodya nemupunga.
- Bika wobva wawedzera musalad.
- Cheka kuita zvidimbu zvidiki woisa mu stir-fry .
- Sadza chizi pamusoro, wobika, wodya sechikafu chekudya.
- Paunenge uchibika pasta , icheke kuita zvidimbu zvidiki woisa. Ichapa kunaka kutsva.
- Nyika mazai mubatter, fukidza chingwa, wobika kuti aite se "machipisi".
- Paunenge uchibika omelet, wedzera ma asparagus spears mashoma kuti uwedzere kunaka kwayo kwekudya.
Mharidzo Yekuenda Nayo Kumba
- Asparagus muriwo une zvinovaka muviri zvakakosha zvakaita sevhitamini A, K, E, uye folic acid.
- Kudya izvi kunobatsira kuchengetedza maziso akanaka, kugaya chikafu, uye hutano hwemwoyo.
- Iyi ndiyo nzira yakanakisisa, kunyanya kuna vanaamai vane pamuviri, yekuwana folic acid inodiwa kuti mwana akure zvakanaka.
- Kana uri kutora mishonga yekuderedza ropa, zvakakosha kuti ubvunze chiremba wako usati wadya chikafu chine vhitamini K yakawanda, senge asparagus.
- Muriwo unonaka uye une hutano unogona kuwedzerwa pakudya kwako kwezuva nezuva nekuti unogona kubikwa zviri nyore nenzira dzakasiyana-siyana.
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