Xa ukhetha imifuno kwivenkile enkulu, ngaba wakha wayibona imifuno eluhlaza, ebhityileyo, nenezigaqa ezibonakala zingaqhelekanga? Yi-asparagus leyo. Mhlawumbi uyityile, mhlawumbi ukhe weva igama layo kuphela. Nangona kunjalo, ukuba ubuza ngeenzuzo zayo zempilo, uya kumangaliswa kakhulu. Ayimnandi nje kuphela, kodwa ikwayindawo yokugcina izondlo eziluncedo kakhulu emzimbeni wethu. Ngoko ke masibone ukuba zeziphi iingenelo ezimangalisayo zale mifuno ebizwa ngokuba yi-asparagus.
Iingenelo zempilo ze-asparagus
Iivithamini, iiminerali, kunye nefayibha ezifumaneka kwi-asparagus zinika imizimba yethu iingenelo zempilo ezingenakuthelekiswa nanto. Makhe sijonge nganye nganye.
Ilungele ukubona kakuhle
I-Asparagus ityebile kwi -vitamin A. Uyazi ukuba ibaluleke kangakanani i-vitamin A emehlweni ethu? Ngamafutshane, yondla i-cornea kunye ne-retina yamehlo ethu. Ikwathintela amehlo omileyo kwaye inceda ukugcina umswakama ofunekayo. I-Vitamin A ikwanceda ekuthinteleni izifo zamehlo ezifana ne-cataracts.
Inceda ukujiya kwegazi
Ukuze ukopha kuphele xa sisika imizimba yethu, igazi lethu kufuneka lijike kakuhle. Enye yezona vithamini zibalulekileyo koku yivithamini K. I-Asparagus sisityalo esinevithamini K eninzi. Ke ngoko, inceda ekuthinteleni iimeko ezifana nokopha okungalawulekiyo emva kokwenzakala, okunokubangelwa kukungabikho kwevithamini K.
Kodwa nantsi into ebaluleke kakhulu. Ukuba uthatha amayeza okunciphisa igazi, njenge-warfarin, kufuneka ulumke kakhulu xa usitya ukutya okunovithamini K. Ngoko ke, thetha nogqirha wakho malunga nokuba ukutya okufana ne-asparagus kulungile na kuwe.
Ityebile kwii-antioxidants
I-Asparagus ityebile kwii-antioxidants, ezifana ne-vitamin A kunye ne-vitamin E. Zenza ntoni ezi antioxidants? Zinceda ekulweni nezinto eziyingozi ezibizwa ngokuba yi-"free radicals" ezikhutshwa njengeemveliso zenkunkuma ezivela kwiiseli zomzimba wethu. Ezi free radicals zingonakalisa iiseli zethu kwaye zikhokelele kwizifo ezinzulu ezifana nomhlaza kunye nesifo sentliziyo. Ngoko ke ii-antioxidants ezikwi-asparagus zinceda ekususeni ezi zinto ziyingozi emzimbeni.
Kwenza kube lula ukugaya ukutya
Ifayibha yokutya ekwi-asparagus inceda ukugcina isisu namathumbu ethu esebenza kakuhle. Le fayibha yondla iibhaktheriya ezilungileyo emathunjini ethu. Ezi bhaktheriya zilungileyo zinceda ekugayeni ukutya esikutyayo kwaye zifunxe izondlo esizidingayo. Kwakhona, ukutya ifayibha eyaneleyo kunokunceda ukuthintela izinto ezifana ne-hemorrhoids kunye ne-irritable bowel syndrome.
Uxinzelelo lwegazi kunye nolawulo lwe-cholesterol
Enye inzuzo yokutya ukutya okunefayibha eninzi kukuba kunceda ukulawula amanqanaba e-cholesterol . Ifayibha enganyibilikiyo kwi-asparagus ibopha kwi-cholesterol embi kwinkqubo yethu yokugaya ukutya kwaye inceda ukuyisusa emizimbeni yethu ngaphambi kokuba ifunxwe. Akuphelelanga apho, i-potassium kwi-asparagus ikwanceda ukulawula uxinzelelo lwegazi kunye nokulawula izinga lentliziyo.
Into ebaluleke kakhulu koomama abakhulelweyo
Isiqingatha sekomityi ye-asparagus sinika isithathu sesixa esicetyiswayo se-folic acid yemihla ngemihla. Le vithamini ibaluleke kakhulu ngexesha lokukhulelwa kangangokuba kucetyiswa ukuba abafazi abakhulelweyo bathathe isongezelelo se-folic acid. I-folic acid inceda ekuthinteleni i-anemia, ukungaziva mnandi emilenzeni, kwaye ibalulekile ekuthinteleni iziphene zokuzalwa, ingakumbi engqondweni nasemgogodleni .
Isondlo kwi-asparagus
Makhe sijonge umxholo wesondlo kwisiqingatha sekomityi ye-asparagus ebilisiweyo (ngesiqhelo malunga neepods ezi-4).
| Icandelo lezondlo | Ubungakanani |
|---|---|
| Iikhalori | 13 |
| Iiproteni | Igram e-1 |
| Amafutha | Ngaphantsi kwe-1 gram |
| Iicarbohydrate | Iigram ezi-2 |
| Ifayibha | Igram e-1 |
| Iswekile | Igram e-1 |
Ukongeza koku, i-Asparagus,
- Ivithamini A
- Ivithamini C
- IVithamin K (`iVithamin K`)
- Ivithamini E
- I-Folate (i-folic acid)
- I-Potassium
Imifuno exabisekileyo equlethe izondlo ezininzi ezibalulekileyo ezifana nezi:
Ngoko ke, uyenza njani le nto ibe mnandi?
I-Asparagus yimifuno enokulungiswa ngeendlela ezininzi. Idla ngokutyiwa iphekiwe kuba iyathamba xa ishushu. Ingaphekwa, iphekwe nge-steamed, iqhotswe, okanye itshiswe.
Nazi ezinye iindlela ezilula onokongeza ngazo i-asparagus ekutyeni kwakho:
- Yongeza iziqholo , uyigrile , uze uyitye nerayisi.
- Bilisa uze uyifake kwisaladi.
- Sika zibe ziingceba ezincinci uze uzifake kwi- stir-fry .
- Fafaza itshizi ngaphezulu, uyibhake, uze uyitye njengesidlo sokutya.
- Xa usenza ipasta , yinqumle ibe ziingceba ezincinci uze uyifake. Iya kunika incasa entsha ngokupheleleyo.
- Nciphisa amaqanda kwintlama, ugqume ii-breadcrumbs, uze ubhake ukuze abe ngathi "zii-fries".
- Xa usenza i-omelet, yongeza ii-asparagus spears ezimbalwa ukuze uphucule ixabiso layo lesondlo.
Umyalezo Wokuya Ekhaya
- I-Asparagus sisityalo esimnandi kakhulu esizaliswe zizakhamzimba ezibalulekileyo ezifana neevithamini A, K, E, kunye ne-folic acid.
- Ukutya ezi zinto kunceda ukugcina amehlo aphilileyo, ukugaya ukutya kakuhle, kunye nempilo yentliziyo.
- Le yeyona ndlela ilungileyo, ingakumbi koomama abakhulelweyo, yokufumana i-folic acid efunekayo ekukhuleni kakuhle komntwana.
- Ukuba usela amayeza okunciphisa igazi, kubaluleke kakhulu ukubonisana nogqirha wakho ngaphambi kokuba utye ukutya okunevithamini K eninzi, njenge-asparagus.
- Yimifuno emnandi nenesondlo enokongezwa ekutyeni kwakho kwemihla ngemihla kuba ingaphekwa lula ngeendlela ezahlukeneyo.
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