Izizathu ezi-7 zokuba kutheni ufanele utye i-Asparagus engakumbi

Umxholo

• 1. Izondlo ezininzi kodwa zimbalwa iikhalori
• 2. Umthombo olungileyo weeantioxidants
• Ngaba unokuphucula impilo yokuGaya ukutya
• 4. Unceda ukuxhasa ukukhulelwa okunempilo
• 5. Inceda uxinzelelo lwegazi olusezantsi
• 6.Ngakunceda ukuba wehlise ubunzima
• 7. Kulula ukongeza kwisidlo sakho
• Umgca osezantsi
• 4. Unceda ukuxhasa ukukhulelwa okunempilo
• 5. Inceda uxinzelelo lwegazi olusezantsi
• 6.Ngakunceda ukuba wehlise ubunzima
• 7. Kulula ukongeza kwisidlo sakho
• Umgca osezantsi

I-Asparagus, eyaziwa njenge I-Asparagus esemthethweni, lilungu losapho lweenyibiba.

Le mifuno ithandwayo iza nemibala eyahlukeneyo, kubandakanya eluhlaza, emhlophe nemfusa. Isetyenziswa kwizitya kwihlabathi liphela, kubandakanya i-frittatas, ipastas kunye ne-stir-fries.

I-Asparagus nayo iphantsi kweekhalori kwaye igcwele iivithamini ezifanelekileyo, iiminerali kunye nee-antioxidants.

Eli nqaku lityhila izibonelelo zempilo ezisi-7 zeasparagus, zonke zixhaswa yisayensi.

1. Izondlo ezininzi kodwa zimbalwa iikhalori

I-Asparagus iphantsi kweekhalori kodwa ineprofayili enomdla.

Ngapha koko, isiqingatha sendebe (90 grams) yeasparagus ephekiweyo iqulethe (1):

• Iikhalori: 20
• Iprotheni: 2.2 iigrem
• Amafutha: 0.2 iigrem
• Ifayibha: 1.8 iigrem
• Vitamin C: Iipesenti ezili-12 ze-RDI
• Vitamin A: I-18% ye-RDI
• Vitamin K: Iipesenti ezingama-57 ze-RDI
• Umntu: Iipesenti ezingama-34 ze-RDI
• Potassium: I-6% ye-RDI
• Iphosphorus: I-5% ye-RDI
• Vitamin E: I-7% ye-RDI

I-Asparagus ikwanazo nezixa ezincinci zezinye izinto ezincinci, kubandakanya i-iron, i-zinc kunye ne-riboflavin.

Ngumthombo ogqwesileyo wevithamini K, isondlo esisemgangathweni esibandakanyekayo ekunqandeni igazi nakwimpilo yethambo ().

Ukongeza, i-asparagus iphezulu kwi-folate, isondlo esibalulekileyo ekukhulelweni okunempilo kunye neenkqubo ezininzi ezibalulekileyo emzimbeni, kubandakanya ukukhula kweseli kunye nokwakheka kwe-DNA ().

Isishwankathelo I-Asparagus yimifuno ephantsi yeekhalori engumthombo obalaseleyo weevithamini kunye neeminerals, ngakumbi i-folate kunye neevithamini A, C kunye noK.

2. Umthombo olungileyo weeantioxidants

Antioxidants yimixube enceda ukukhusela iiseli zakho kwiziphumo eziyingozi zeeradicals zasimahla kunye noxinzelelo lwe-oxidative.

Uxinzelelo lwe-oxidative lubangela ukwaluphala, ukudumba okungapheliyo kunye nezifo ezininzi, kubandakanya umhlaza (,).

I-Asparagus, njengeminye imifuno eluhlaza, iphezulu kwii-antioxidants. Oku kubandakanya ivithamin E, ivithamin C kunye ne-glutathione, kunye nee-flavonoids ezahlukeneyo kunye neepolyphenols (6, 7).

I-Asparagus iphezulu kakhulu kwi-flavonoids quercetin, isorhamnetin kunye nekaempferol (,).

Ezi zinto zifunyenwe ukuba zinokwehlisa uxinzelelo lwegazi, anti-ukudumba, intsholongwane kunye neziphumo zentsholongwane kwinani labantu, ityhubhu yovavanyo kunye nezifundo zezilwanyana (, 11,,).

Ngaphezulu, i-asparagus emfusa iqulethe ii-pigment ezinamandla ezibizwa ngokuba zii-anthocyanins, ezinika imifuno umbala wayo odlamkileyo kwaye zibe nefuthe le-antioxidant emzimbeni ().

Ngapha koko, ukwanda kokutya kwe-anthocyanin kubonisiwe ukunciphisa uxinzelelo lwegazi kunye nomngcipheko wokuhlaselwa sisifo sentliziyo kunye nesifo sentliziyo (,,).

Ukutya i-asparagus kunye nezinye iziqhamo kunye nemifuno kunokunika umzimba wakho uluhlu lwee-antioxidants ukukhuthaza impilo entle.

Isishwankathelo I-Asparagus ngumthombo olungileyo wama-antioxidants, kubandakanya iivithamini C kunye no-E, flavonoids kunye neepolyphenols. Antioxidants kuthintela ukuqokelelana kweeradicals eziyingozi simahla kwaye kunokunciphisa umngcipheko wesifo esinganyangekiyo.

Ngaba unokuphucula impilo yokuGaya ukutya

Ifayibha yokutya ibalulekile kwimpilo entle yokwetyisa.

Isiqingatha sendebe ye-asparagus iqulethe i-1.8 gram yefayibha, eyi-7% yezidingo zakho zemihla ngemihla.

Izifundo zibonisa ukuba ukutya okuneziqhamo nemifuno etyebileyo kunokunceda ukunciphisa umngcipheko woxinzelelo lwegazi, isifo sentliziyo nesifo seswekile (,,).

I-Asparagus iphezulu kakhulu kwifayibha engenakunyibilika, ethi yongeze ubuninzi esitulweni kwaye ixhase ukuhamba kwamathumbu rhoqo.

Iqulethe isixa esincinci sefayibha enyibilikayo, enyibilikayo emanzini kwaye yenze into efana nejeli kwindawo yokugaya.

Ifayibha esinyibilikayo ityisa iintsholongwane ezinobungane emathunjini, anje nge IBifidobacteria kwaye ILactobacillus ().

Ukunyusa inani lezi ntsholongwane ziluncedo kudlala indima ekomelezeni amajoni omzimba kunye nokuvelisa izakhamzimba ezibalulekileyo ezinjengeevithamini B12 kunye neK2 (,,).

Ukutya i-asparagus njengenxalenye yokutya okunotyebileyo yindlela efanelekileyo yokunceda ukuhlangabezana neemfuno zakho zefayibha kunye nokugcina inkqubo yakho yokwetyisa isempilweni.

Isishwankathelo Njengomthombo olungileyo wefayibha, i-asparagus ikhuthaza ukuhlala rhoqo kunye nempilo yokwetyisa kwaye kunokunceda ukunciphisa umngcipheko wesifo sentliziyo, uxinzelelo lwegazi kunye neswekile.

4. Unceda ukuxhasa ukukhulelwa okunempilo

I-Asparagus ngumthombo obalaseleyo we-folate, ekwabizwa ngokuba yi-vitamin B9.

Isiqingatha sendebe ye-asparagus ibonelela abantu abadala nge-34% yeemfuno zabo zemihla ngemihla kunye nabasetyhini abakhulelweyo nge-22% yeemfuno zabo zemihla ngemihla (1).

I-Folate sisondlo esibalulekileyo esinceda ukwenza iiseli ezibomvu zegazi kunye nokuvelisa iDNA yokukhula okunempilo kunye nophuhliso. Kubaluleke kakhulu ngexesha lokuqala lokukhulelwa ukuqinisekisa ukukhula komntwana kakuhle.

Ukufumana umxholo owaneleyo kwimithombo efana ne-asparagus, imifuno enamagqabi aluhlaza kunye neziqhamo kunokukhusela kwiziphene zetyhubhu ye-neural, kubandakanya i-spina bifida (,).

Iziphene ze-Neural tube zingakhokelela kuluhlu lweengxaki, ukusukela kubunzima bokufunda ukuya kukungabikho kwamathumbu kunye nolawulo lwesinyi kukukhubazeka komzimba,,).

Ngapha koko, ifolat eyaneleyo ibaluleke kakhulu ngexesha lokukhulelwa kwangaphambi kokukhulelwa kunye nokukhulelwa kwangoko ukuba izongezo zefolate ziyacetyiswa ukuqinisekisa ukuba abantu basetyhini bayazifezekisa iimfuno zabo.

Isishwankathelo I-Asparagus iphezulu kwi-folate (i-vitamin B9), isondlo esibalulekileyo esinceda ukunciphisa umngcipheko we-neural tube defects ngexesha lokukhulelwa.

5. Inceda uxinzelelo lwegazi olusezantsi

Uxinzelelo lwegazi oluphezulu luchaphazela abantu abangaphezulu kwe-1.3 yezigidigidi kwihlabathi liphela kwaye sesona sifo siyingozi kwisifo sentliziyo kunye nokubetha ().

Uphando lubonisa ukuba ukonyuka kokutya kwe-potassium ngelixa ukunciphisa ityuwa yindlela efanelekileyo yokunciphisa uxinzelelo lwegazi (,).

I-Potassium yehlisa uxinzelelo lwegazi ngeendlela ezimbini: ngokuphucula iindonga zemithambo yegazi nokukhupha ityiwa egqithileyo ngomchamo ().

I-Asparagus ngumthombo olungileyo we potassium, ukubonelela nge-6% yemfuno yakho yemihla ngemihla kwisitya sendebe enesiqingatha.

Ngaphezulu, uphando kwiigundane ezinexinzelelo lwegazi lubonisa ukuba i-asparagus inokuba nezinye iipropathi zoxinzelelo lwegazi. Kwisifundo esinye, iigundane zondliwa njengokutya nge-asparagus ye-5% okanye ukutya okuqhelekileyo ngaphandle kwe-asparagus.

Emva kweeveki ezili-10, iigundane ekutyeni kwe-asparagus zazine-17% yoxinzelelo lwegazi olungezantsi kuneempuku ezikukutya okuqhelekileyo ().

Abaphandi bakholelwa ukuba esi siphumo sasibangelwa sisithako esisebenzayo kwi-asparagus ebangela ukuba imithambo yegazi yande.

Nangona kunjalo, izifundo zabantu ziyafuneka ukumisela ukuba ngaba le nto inefuthe elifanayo ebantwini.

Kwimeko nayiphi na into, ukutya imifuno enezityebi ze-potassium, njenge-asparagus, yindlela efanelekileyo yokunceda ukugcina uxinzelelo lwegazi kwindawo efanelekileyo.

Isishwankathelo I-Asparagus iqulethe i-potassium, ityuwa enokunceda ukunciphisa uxinzelelo lwegazi. Ukongeza, uphando lwezilwanyana lufumanise ukuba i-asparagus inokuthi iqulethe into esebenzayo eyandisa imithambo yegazi, ngaloo ndlela yehlisa uxinzelelo lwegazi.

6.Ngakunceda ukuba wehlise ubunzima

Okwangoku, akukho zifundo zivavanye iimpembelelo ze-asparagus ekulahlekeni kobunzima.

Nangona kunjalo, inezinto ezininzi ezinokukunceda ukunciphisa umzimba.

Okokuqala, iphantsi kakhulu kwiikhalori, ineekhalori ezingama-20 kuphela kwisiqingatha sendebe. Oku kuthetha ukuba ungatya i-asparagus eninzi ngaphandle kokuthatha iikhalori ezininzi.

Ngapha koko, malunga ne-94% yamanzi. Uphando lubonisa ukuba ukutya ikhalori esezantsi, ukutya okunotye amanzi kunxulunyaniswa nokwehla kobunzima (,).

I-Asparagus ikwisityebi kwi-fiber, edityaniswe nobunzima bomzimba kunye nokulahleka kobunzima (,).

Isishwankathelo I-Asparagus inezinto ezininzi ezenza ukuba kube lula-ukunciphisa ukutya okufanelekileyo. Iphantsi kweekhalori, iphezulu emanzini kwaye ityebile kwifayibha.

7. Kulula ukongeza kwisidlo sakho

Ukongeza ekubeni nesondlo, i-asparagus imnandi kwaye kulula ukuyifaka kwisidlo sakho.

Ingaphekwa ngeendlela ezahlukeneyo, kubandakanya ukubilisa, ukosa, ukubila, ukugcoba kunye nokugungxula. Unokuthenga kwakhona i-asparagus enkonkxiweyo, ephekiweyo kwaye elungele ukutyiwa.

I-Asparagus inokusetyenziswa kwinani lezitya ezinje ngeesaladi, i-stir-fries, i-frittatas, i-omelets kunye ne-pastas, kwaye yenza isitya esisecaleni.

Ngapha koko, ifikeleleka kakhulu kwaye ifumaneka kwiindawo ezininzi zokutya.

Xa uthenga i-asparagus entsha, jonga iziqu eziqinileyo kunye neengcebiso eziqinileyo, ezivaliweyo.

Isishwankathelo I-Asparagus yimifuno emnandi netyebileyo ekulula ukuyifaka kwisidlo sakho. Yongeza kwiisaladi, i-frittatas, i-omelets kunye ne-fries-fries.

Umgca osezantsi

Iasparagus sisongezo esimnandi nesinencasa kuko nakuphi na ukutya. Iphantsi kweekhalori kunye nomthombo omkhulu wezinongo, kubandakanya ifayibha, ifolthi kunye neevithamini A, C kunye noK.

Ukongeza, ukutya i-asparagus kunezibonelelo ezininzi ezinokubakho kwezempilo, kubandakanya ukunciphisa umzimba, ukuphucula ukutya, iziphumo zokukhulelwa okunempilo kunye noxinzelelo lwegazi olusezantsi.

Kwaye akubizi, kulula ukuyilungisa kwaye kwenza udibaniso olumnandi kwinani leeresiphi.

Isiqingatha sendebe ye-asparagus iqulethe i-1.8 gram yefayibha, eyi-7% yezidingo zakho zemihla ngemihla.

Izifundo zibonisa ukuba ukutya okuneziqhamo nemifuno etyebileyo kunokunceda ukunciphisa umngcipheko woxinzelelo lwegazi, isifo sentliziyo nesifo seswekile (,,).

I-Asparagus iphezulu kakhulu kwifayibha engenakunyibilika, ethi yongeze ubuninzi esitulweni kwaye ixhase ukuhamba kwamathumbu rhoqo.

Iqulethe isixa esincinci sefayibha enyibilikayo, enyibilikayo emanzini kwaye yenze into efana nejeli kwindawo yokugaya.

Ifayibha esinyibilikayo ityisa iintsholongwane ezinobungane emathunjini, anje nge IBifidobacteria kwaye ILactobacillus ().

Ukunyusa inani lezi ntsholongwane ziluncedo kudlala indima ekomelezeni amajoni omzimba kunye nokuvelisa izakhamzimba ezibalulekileyo ezinjengeevithamini B12 kunye neK2 (,,).

Ukutya i-asparagus njengenxalenye yokutya okunotyebileyo yindlela efanelekileyo yokunceda ukuhlangabezana neemfuno zakho zefayibha kunye nokugcina inkqubo yakho yokwetyisa isempilweni.

Isishwankathelo Njengomthombo olungileyo wefayibha, i-asparagus ikhuthaza ukuhlala rhoqo kunye nempilo yokwetyisa kwaye kunokunceda ukunciphisa umngcipheko wesifo sentliziyo, uxinzelelo lwegazi kunye neswekile.

4. Unceda ukuxhasa ukukhulelwa okunempilo

I-Asparagus ngumthombo obalaseleyo we-folate, ekwabizwa ngokuba yi-vitamin B9.

Isiqingatha sendebe ye-asparagus ibonelela abantu abadala nge-34% yeemfuno zabo zemihla ngemihla kunye nabasetyhini abakhulelweyo nge-22% yeemfuno zabo zemihla ngemihla (1).

I-Folate sisondlo esibalulekileyo esinceda ukwenza iiseli ezibomvu zegazi kunye nokuvelisa iDNA yokukhula okunempilo kunye nophuhliso. Kubaluleke kakhulu ngexesha lokuqala lokukhulelwa ukuqinisekisa ukukhula komntwana kakuhle.

Ukufumana umxholo owaneleyo kwimithombo efana ne-asparagus, imifuno enamagqabi aluhlaza kunye neziqhamo kunokukhusela kwiziphene zetyhubhu ye-neural, kubandakanya i-spina bifida (,).

Iziphene ze-Neural tube zingakhokelela kuluhlu lweengxaki, ukusukela kubunzima bokufunda ukuya kukungabikho kwamathumbu kunye nolawulo lwesinyi kukukhubazeka komzimba,,).

Ngapha koko, ifolat eyaneleyo ibaluleke kakhulu ngexesha lokukhulelwa kwangaphambi kokukhulelwa kunye nokukhulelwa kwangoko ukuba izongezo zefolate ziyacetyiswa ukuqinisekisa ukuba abantu basetyhini bayazifezekisa iimfuno zabo.

Isishwankathelo I-Asparagus iphezulu kwi-folate (i-vitamin B9), isondlo esibalulekileyo esinceda ukunciphisa umngcipheko we-neural tube defects ngexesha lokukhulelwa.

5. Inceda uxinzelelo lwegazi olusezantsi

Uxinzelelo lwegazi oluphezulu luchaphazela abantu abangaphezulu kwe-1.3 yezigidigidi kwihlabathi liphela kwaye sesona sifo siyingozi kwisifo sentliziyo kunye nokubetha ().

Uphando lubonisa ukuba ukonyuka kokutya kwe-potassium ngelixa ukunciphisa ityuwa yindlela efanelekileyo yokunciphisa uxinzelelo lwegazi (,).

I-Potassium yehlisa uxinzelelo lwegazi ngeendlela ezimbini: ngokuphucula iindonga zemithambo yegazi nokukhupha ityiwa egqithileyo ngomchamo ().

I-Asparagus ngumthombo olungileyo we potassium, ukubonelela nge-6% yemfuno yakho yemihla ngemihla kwisitya sendebe enesiqingatha.

Ngaphezulu, uphando kwiigundane ezinexinzelelo lwegazi lubonisa ukuba i-asparagus inokuba nezinye iipropathi zoxinzelelo lwegazi. Kwisifundo esinye, iigundane zondliwa njengokutya nge-asparagus ye-5% okanye ukutya okuqhelekileyo ngaphandle kwe-asparagus.

Emva kweeveki ezili-10, iigundane ekutyeni kwe-asparagus zazine-17% yoxinzelelo lwegazi olungezantsi kuneempuku ezikukutya okuqhelekileyo ().

Abaphandi bakholelwa ukuba oku kuyenzeka ngenxa yecandelo elisebenzayo kwi-asparagus ebangela ukuba imithambo yegazi yande.

Nangona kunjalo, izifundo zabantu ziyafuneka ukumisela ukuba ingaba le khompawundi inefuthe elifanayo ebantwini.

Kwimeko nayiphi na into, ukutya imifuno enezityebi ze-potassium, njenge-asparagus, yindlela efanelekileyo yokunceda ukugcina uxinzelelo lwegazi kwindawo efanelekileyo.

Isishwankathelo I-Asparagus iqulethe i-potassium, ityuwa enokunceda ukunciphisa uxinzelelo lwegazi. Ukongeza, uphando lwezilwanyana lufumanise ukuba i-asparagus inokuthi iqulethe into esebenzayo eyandisa imithambo yegazi, ngaloo ndlela yehlisa uxinzelelo lwegazi.

6.Ngakunceda ukuba wehlise ubunzima

Okwangoku, akukho zifundo zivavanye iimpembelelo ze-asparagus ekulahlekeni kobunzima.

Nangona kunjalo, inezinto ezininzi ezinokukunceda ukunciphisa umzimba.

Okokuqala, iphantsi kakhulu kwiikhalori, ineekhalori ezingama-20 kuphela kwisiqingatha sendebe. Oku kuthetha ukuba ungatya i-asparagus eninzi ngaphandle kokuthatha iikhalori ezininzi.

Ngapha koko, malunga ne-94% yamanzi. Uphando lubonisa ukuba ukutya ikhalori esezantsi, ukutya okunotye amanzi kunxulunyaniswa nokwehla kobunzima (,).

I-Asparagus ikwisityebi kwi-fiber, edityaniswe nobunzima bomzimba kunye nokulahleka kobunzima (,).

Isishwankathelo I-Asparagus inezinto ezininzi ezenza ukuba kube lula-ukunciphisa ukutya okufanelekileyo. Iphantsi kweekhalori, iphezulu emanzini kwaye ityebile kwifayibha.

7. Kulula ukongeza kwisidlo sakho

Ukongeza ekubeni nesondlo, i-asparagus imnandi kwaye kulula ukuyifaka kwisidlo sakho.

Ingaphekwa ngeendlela ezahlukeneyo, kubandakanya ukubilisa, ukosa, ukubila, ukugcoba kunye nokugungxula. Unokuthenga kwakhona i-asparagus enkonkxiweyo, ephekiweyo kwaye elungele ukutyiwa.

I-Asparagus inokusetyenziswa kwinani lezitya ezinje ngeesaladi, i-stir-fries, i-frittatas, i-omelets kunye ne-pastas, kwaye yenza isitya esisecaleni.

Ngapha koko, ifikeleleka kakhulu kwaye ifumaneka kwiindawo ezininzi zokutya.

Xa uthenga i-asparagus entsha, jonga iziqu eziqinileyo kunye neengcebiso eziqinileyo, ezivaliweyo.

Isishwankathelo I-Asparagus yimifuno emnandi netyebileyo ekulula ukuyifaka kwisidlo sakho. Yongeza kwiisaladi, i-frittatas, i-omelets kunye ne-fries-fries.

Umgca osezantsi

Iasparagus sisongezo esimnandi nesinencasa kuko nakuphi na ukutya. Iphantsi kweekhalori kunye nomthombo omkhulu wezinongo, kubandakanya ifayibha, ifolthi kunye neevithamini A, C kunye noK.

Ukongeza, ukutya i-asparagus kunezibonelelo ezininzi ezinokubakho kwezempilo, kubandakanya ukunciphisa umzimba, ukuphucula ukutya, iziphumo zokukhulelwa okunempilo kunye noxinzelelo lwegazi olusezantsi.

Kwaye akubizi, kulula ukuyilungisa kwaye kwenza udibaniso olumnandi kwinani leeresiphi.