Uma ukhetha imifino esitolo esikhulu, wake wayibona imifino eluhlaza, emincane, enamaqhubu ebukeka ingajwayelekile? Leyo yi-asparagus. Mhlawumbe uke wayidla, mhlawumbe uke wezwa igama layo kuphela. Kodwa-ke, uma ubuza ngezinzuzo zayo zempilo, uzomangala ngempela. Ayimnandi nje kuphela, kodwa futhi iyinqolobane yezakhamzimba ezizuzisa kakhulu umzimba wethu. Ngakho ake sibone ukuthi yiziphi izinzuzo ezimangalisayo zale mifino ebizwa ngokuthi i-asparagus.
Izinzuzo zezempilo ze-asparagus
Amavithamini, amaminerali, kanye nefayibha etholakala ku-asparagus kunikeza imizimba yethu izinzuzo zempilo ezingenakucatshangwa. Ake sibheke ngayinye.
Kuhle kakhulu ekuboneni
I-Asparagus icebile ngevithamini A. Uyazi ukuthi ivithamini A ibaluleke kangakanani emehlweni ethu? Kalula nje, yondla i-cornea kanye ne-retina yamehlo ethu. Iphinde ivimbele amehlo omile futhi isize ekugcineni umswakama odingekayo. Ivithamini A iyasiza futhi ekuvimbeleni izifo zamehlo njenge-cataracts.
Kusiza ukujiya kwegazi
Ukuze ukopha kume lapho sisika imizimba yethu, igazi lethu kudingeka lijiye kahle. Elinye lamavithamini abaluleke kakhulu kulokhu yi -vitamin K. I-Asparagus iyimifino ecebile nge-vitamin K. Ngakho-ke, iyasiza ekuvimbeleni izimo ezifana nokopha okungalawuleki ngemva kokulimala, okungabangelwa ukuntuleka kwe-vitamin K.
Kodwa nansi into ebaluleke kakhulu. Uma uthatha imithi yokunciphisa igazi, njenge-warfarin, kudingeka uqaphele kakhulu lapho udla ukudla okunothe nge-vitamin K. Ngakho-ke, khuluma nodokotela wakho mayelana nokuthi ukudla okufana ne-asparagus kulungile yini kuwe.
Icebile ngama-antioxidant
I-Asparagus icebile ngama-antioxidants, njenge-vitamin A kanye ne-vitamin E. Lawa ma-antioxidants enzani? Asiza ekulweni nezinto eziyingozi ezibizwa ngokuthi "ama-free radicals" akhishwa njengemikhiqizo engcolile evela emangqamuzaneni emizimba yethu. Lawa ma-free radicals angalimaza amangqamuzana ethu futhi aholele ezifweni ezinkulu njengomdlavuza nesifo senhliziyo. Ngakho-ke ama-antioxidants aku-asparagus asiza ukususa lezi zinto eziyingozi emzimbeni.
Kwenza kube lula ukugaya ukudla
I-fibre yokudla etholakala ku-asparagus isiza ukugcina isisu namathumbu ethu esebenza kahle. Le fibre yondla amabhaktheriya amahle emathunjini ethu. Lawa mabhaktheriya amahle asiza ekugayeni ukudla esikudlayo futhi amunce izakhamzimba esizidingayo. Futhi, ukudla i-fibre eyanele kungasiza ekuvimbeleni izinto ezifana nama-hemorrhoids kanye ne-irritable bowel syndrome.
Ukulawulwa komfutho wegazi kanye ne-cholesterol
Enye inzuzo yokudla ukudla okune-fiber ephezulu ukuthi kusiza ukulawula amazinga e-cholesterol . I-fiber enganyibiliki ku-asparagus ibopha i-cholesterol embi ohlelweni lwethu lokugaya ukudla futhi isize ukuyisusa emizimbeni yethu ngaphambi kokuba imuncwe. Akukhona lokho kuphela, i-potassium ku-asparagus iyasiza futhi ekulawuleni umfutho wegazi kanye nokulawula izinga lokushaya kwenhliziyo.
Into ebalulekile komama abakhulelwe
Isilinganiso senkomishi eyodwa kwesigamu se-asparagus sinikeza ingxenye yesithathu yenani elinconywayo nsuku zonke le-folic acid . Le vithamini ibaluleke kakhulu ngesikhathi sokukhulelwa kangangokuthi kunconywa ukuthi abesifazane abakhulelwe bathathe isithasiselo se-folic acid. I-folic acid iyasiza ekuvimbeleni i-anemia, ukungazweli ezithweni, futhi ibalulekile ekuvimbeleni ukukhubazeka kokuzalwa, ikakhulukazi ebuchosheni nasemgogodleni .
Ukudla okunempilo ku-asparagus
Ake sibheke okuqukethwe okunomsoco kwengxenye yenkomishi ye-asparagus ebilisiwe (ngokuvamile cishe ama-pod amane).
| Isigaba sezakhamzimba | Usayizi |
|---|---|
| Amakhalori | 13 |
| Amaprotheni | Igremu eli-1 |
| Amafutha | Ngaphansi kwegremu eli-1 |
| Ama-carbohydrate | Amagremu ama-2 |
| I-Fiber | Igremu eli-1 |
| Ushukela | Igremu eli-1 |
Ngaphezu kwalokhu, i-Asparagus,
- I-Vitamin A
- I-Vitamin C
- I-Vitamin K (`i-Vitamin K`)
- I-Vitamin E
- I-Folate (i-folic acid)
- I-Potassium
Imifino ewusizo equkethe izakhamzimba eziningi ezibalulekile njenge:
Ngakho-ke, ukwenza kanjani lokhu kube mnandi?
I-Asparagus iyimifino engalungiswa ngezindlela eziningi. Ngokuvamile idliwa iphekiwe ngoba iyathamba uma ifudunyezwa. Ingabiliswa, iphekwe ngomusi, ithosiwe, noma igoqwe.
Nazi ezinye izindlela ezilula ongangeza ngazo i-asparagus ekudleni kwakho:
- Yithose ngezinongo bese uyidla nelayisi.
- Bilisa bese ufaka esaladini.
- Sika zibe yizicucu ezincane bese uzifaka ebhodweni lokuthosa .
- Fafaza ushizi phezulu, uwubhake, bese uwudla njengesidlo sokudla okulula.
- Uma wenza i-pasta , yinqume ibe yizicucu ezincane bese uyifaka. Izonikeza ukunambitheka okusha ngokuphelele.
- Cwilisa amaqanda ku-batter, ugcobe ama-breadcrumbs, bese ubhaka ukuze afane nama-fries.
- Uma upheka i-omelet, engeza izingcezu ezimbalwa ze-asparagus ukuze uthuthukise inani layo lokudla okunempilo.
Umlayezo Wokuya Nawe Ekhaya
- I-Asparagus iyimifino emnandi egcwele izakhamzimba ezibalulekile njengevithamini A, K, E, kanye ne-folic acid.
- Ukudla lokhu kusiza ukugcina amehlo aphilile, ukugaya ukudla kahle, kanye nempilo yenhliziyo.
- Lena yindlela engcono kakhulu, ikakhulukazi komama abakhulelwe, yokuthola i-folic acid edingekayo ukuze umntwana akhule kahle.
- Uma uthatha imithi yokunciphisa igazi, kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokudla ukudla okunothe ngevithamini K, njenge-asparagus.
- Kuyimifino emnandi futhi enomsoco engangezwa ekudleni kwakho kwansuku zonke ngoba ingaphekwa kalula ngezindlela ezahlukene.
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