I-Asparagus Imifino Ephilile kakhulu
Imikhonto ye-asparagus kokubili okumnandi futhi okunomsoco, ngakho-ke imifino ephelele yokwengeza ekudleni kwakho. Ungathola i-asparagus ehlaza, emhlophe, noma ephuzi. E-United States, izinhlobo ezihlukahlukene eziluhlaza zivame kakhulu, kuyilapho isisu se-asparagus esimhlophe sivame kulo lonke elaseYurophu.
Izindaba ezinhle ukuthi ungakwazi ukujabulela isilimo se-asparagus unyaka wonke njengoba kubhekwa ngokujwayelekile ezimakethe zokukhiqiza.
Kodwa-ke, isikhathi esiyinhloko se-asparagus siphezu kwentwasahlobo, ngakho-ke qiniseka ukuthi uzisebenzisa ngokunenzuzo imikhonto engcono kakhulu yonyaka phakathi naleso sikhathi.
| Ama-Asparagus Facts Nutrition | |
|---|---|
| Ukukhonza Usayizi 1/2 indebe ephekwe, igcwele ngaphandle kasawoti (90 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 20 | |
| Ama-calories avela ku-Fat 2 | |
| Ingqikithi yamafutha 0.2g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium ye- 13mg | 1% |
| Potassium 201.6mg | 6% |
| Ama-carbohydrates 3.7g | 1% |
| I-Fiber Diet 1.8g | 7% |
| Ama-Sugars 1.2g | |
| Amaprotheni 2.2g | |
| I-Vitamin A 18% · I-Vitamin C 12% | |
| I-calcium 2% · I-Iron 5% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
I-Asparagus iyi-calori ephansi, i-carbohydrate ephansi, kanye nokukhetha okuphezulu kokudla kwe-fiber. Ikomidi elilodwa lesigamu liqukethe amakhilomitha angu-20 kuphela kanye no-3.7 amagremu ama-carbohydrate. Iphinde iphinde iphesenti ayisikhombisa yezidingo zakho zansuku zonke fiber.
Izinzuzo zezempilo ze-Asparagus
I-Asparagus imthombo omuhle kakhulu wevithamini K. Umthombo omuhle kakhulu wevithamini A , riboflavin (B2) , i- folate , i-thiamin, nensimbi . Inani eliningi lamavithamini C lingatholakala kuwo.
Kubalulekile ukuqaphela ukuthi uma uthatha i-Warfarin (coumadin), kungcono ukugcina ukungena okuqhubekayo kwevithamini K. Zama ukudla okulinganayo kokudla okuphezulu kwe-vitamin K njengama-asparagusi nemifino eluhlaza nsuku zonke ngosuku.
I-Asparagus ngumthombo omuhle we- phytonutrients eminingi, kuhlanganise nama-antioxidants angasiza ukuvikela amangqamuzana ethu ekulimaleni.
Iqukethe nesamba esikhulu se glutathione esingasiza ekulwa nomdlavuza.
I-Asparagus nayo ingumthombo we- inulin , uhlobo lwe-fiber olusekela ama-bacterium enyuka enempilo. Lona yindawo yokucwaninga manje esitholela kakhulu ukunakwa. Sifunda ukubaluleka kokugula kwegciwane ekuvimbeleni izifo nokugcinwa kwezempilo.
Kukholelwa ukuthi i-asparagus iyimithi yokwelapha yemvelo futhi okungenani isifundo esisodwa samanje sesilwane sisekele lesi simangalo. Kungasiza ukunciphisa ukuqhuma ngenxa yokuhlanganiswa kwamaminerali kanye nesiprotheni sesitshalo esibizwa ngokuthi i-asparagine.
Ingabe Kukhona Ukungafani Komsoco Phakathi Kwe-Asparagu Emhlophe Ne-Green?
Uma kuqhathaniswa, kokubili isilimo se-asparagus emhlophe nesiluqukethe sinomthamo ofanayo wama-kilojoule, ama-carbohydrates , kanye ne- fiber ekusebenzeni okulodwa. Umehluko wukuthi u-asparagus omhlophe ukhule ngaphansi komhlaba. Ngenxa yokuthi ayiveli ekukhanyeni, ayikhiqizi i-chlorophyll. Ngakho-ke u-asparagu omhlophe uqukethe i-chlorophyll encane kunemikhonto eluhlaza.
I-asparagus emhlophe iqukethe i-vitamin C engaphansi. I-asparagus emhlophe ivame ukuba yimbi ngaphezu kwezinhlobonhlobo eziluhlaza, ngakho-ke iyakuthanda kangcono uma iphekwe-ayikubolekisi ukuthungwa okubuhlungu okwenziwa yi-asparagus eluhlaza.
Kungani i-Asparagus yenza i-Urine Smell yakho?
Akukho lutho olungavamile ngokuba nephunga elimangalisayo emcimbini wakho ngemva kokudla isilimo se-asparagus.
Imifino iqukethe ama-amino acids sulfurous ephuka ngesikhathi sokugaya. Lokhu kuveza amakhemikhali amakhemikhali amnandi avela wona njengoba uguqula. Kungokwemvelo ngokuphelele futhi akuyona into okumelwe ishaqele ngayo.
Ukuthatha nokugcina isilimo se-Asparagus
Uma ukhetha u-asparagus omusha, khetha ama-stalk aphethe ihlumela elivalwe ngokuqinile. Ama-stalk kufanele abe ocebile ngombala, eme ngokuqinile, futhi avele egcwele futhi eqondile. Gwema i-asparagus enamahloni, ama-mushy, noma aphule umbala.
I-Asparagus ingathengwa futhi efriziwe futhi ikheniwe. Gwema i-asparagus efriziwe ehlanganiswe ne-ushizi, ibhotela, noma ezinye izinhlobo zama-sauces. Esikhundleni salokho, wakhetha i-asparagus ecacile bese wengeza ama-toppings owodwa.
Qinisekisa ukuthi ugeza i-asparagus ekheniwe ngaphambi kokusetshenziswa.
I-asparagus entsha ingawa ngokushesha, ngakho-ke kubalulekile ukuyilondoloza kahle ukuze ugcine ukusha. Ukwandisa impilo yesikhalazo nokuvimbela ukuchitha ukudla:
- Gcina isilimo senhluzane enkundleni ye-rubber bese unqamula amabhodlela (cishe ngamasentimitha angu-1).
- Gcoba ukuphela kwithebhu elimanzi lephepha.
- Zibeke emanzini amancane (cishe ngamasentimitha angu-1) esiqandisini.
Iziqu akufanele zigeze kuze kube yilapho usulungele ukupheka.
Izindlela Ezempilo Zokulungisa I-Asparagus
I-Asparagus iyimifino enhle ukuyisebenzisa esitsheni ngoba ingapheka masinyane. Yenza i-asparagus eyengeziwe bese uyifaka esidlweni sakho sasekuseni noma uyisebenzise ngezinsizi ezinhle, ezinempilo. Yenza i-marinade ne-grill elula, ugobe noma uhambise isilimo se-asparagus ukuze ubhanqe nama-protein ukuze uthole ukudla okulinganiselayo, noma ugqoke isisu sakho se-asparagus uwudle noma njengesaladi.
- I-Leek, i-Asparagus ne-Herb Soup
- I-Asparagus Ephuziwe Etholiwe
- I-Quinoa ne-Asparagus Mushroom Frittata
> Imithombo:
> Isevisi Yokucwaninga Ngezolimo. Idatha yeZweMvelo yeNational for Referenced Standard Release 28: 11011, Isisu se-Asparagus, Raw. UMnyango Wezolimo we-United States. 2016.
> Kumar MC, et al. Ubuthi Obunzima Nezifundo Ezihlukahlukene Zezimpande Ze-Asparagus Racemosus Zakha kumaRats. I-West Indian Medical Journal. 2010; 59 (1): 3-6.
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals . 5th ed. Umfula u-Upper Sadle, NJ: Prentice Hall, ngo-2010.
> Martinez RCR, Bedani R, Isay Saad SM. Ubufakazi bezesayensi ngemiphumela yezempilo Okubanjelwe ekusetshenzisweni kwamaProbiotics kanye nama-Prebiotics: Isibuyekezo Semizamo Yamanje Nezinselele Zesikhathi Esizayo. I-British Journal Yokudla. 2015; 114 (12): 1993-2015.