Ngaba ungatya i-Asparagus eluhlaza?

Umxholo

• Unokuyonwabela iluhlaza
• I-asparagus ephekiweyo inokuqhayisa ngaphezulu ii-antioxidants
• Ukupheka kuchaphazela ixabiso lesondlo
• Ukhetho olusempilweni nangayiphi na indlela
• Umgca wezantsi

Xa kuziwa kwimifuno, i-asparagus yeyona nto inyangayo - yindawo yamandla yesondlo emnandi kunye nezinto ezahlukeneyo.

Ngenxa yokuba ihlala iphakwa iphekiwe, usenokuzibuza ukuba ukutya i-asparagus eluhlaza kuyasebenza ngokulinganayo kwaye kusempilweni.

Eli nqaku lichaza ukuba ungatya i-asparagus eluhlaza kwaye ubonise ezinye zeenzuzo kunye neengozi zokuyitya iluhlaza kwaye iphekiwe.

Unokuyonwabela iluhlaza

Ngelixa abantu abaninzi bekholelwa ukuba kufuneka upheke i-asparagus ngaphambi kokuyitya, akunjalo.

Ngapha koko, inokuba sisongezo esinesondlo kwisidlo sakho ngaphandle kokupheka konke konke.

Oko kwathethi, ukupheka i-asparagus kuthambisa imicu yesityalo esomeleleyo, isenza ukuba imifuno ibe lula ukuhlafuna kunye nokwetyisa ().

Nangona kunjalo, ngokulungiselela okufanelekileyo, i-asparagus eluhlaza inokuba lula ukuhlafuna kwaye imnandi njengayo nayiphi na inguqulelo ephekiweyo.

Kuqala, susa iziphelo zemikhonto - njengokuba ubunokwenza ukuba ubuzilungiselela ukuzipheka.

Okwangoku, ungaluma ngokuthe ngqo kubo, kodwa amava akunakulunga.

Endaweni yoko, sebenzisa i-peeler yemifuno, i-grater, okanye imela ebukhali ukusika okanye ukusika imikhonto ibe ziingceba. Zincinci iziqwenga, kuya kuba lula ukuba zihlafune.

Unokuthathela ingqalelo ukuphosa iziqwenga kwisinxibo esilula seoyile yeoyile kunye nejusi yelamuni okanye iviniga ukuthambisa iinxalenye ezinzima zesiqu. Ukwenza njalo ikwayindlela entle yokongeza i-dash yencasa.

I-Asparagus ingatyiwa iluhlaza okanye iphekwe. Xa uyonwabele iluhlaza, yisicefe kancinci ukuze wenze kube lula ukuhlafuna.

I-asparagus ephekiweyo inokuqhayisa ngaphezulu ii-antioxidants

Ubume obuthambileyo bungabi kuphela kwendlela yokupheka i-asparagus.

I-Asparagus ineqhayiya lobutyebi beemichiza ezibizwa ngokuba ziipolyphenols, ezaziwa ngokuqina kwazo (,).

Uphando lubonisa ukuba ukutya okune-polyphenols kunokunceda ukunciphisa uxinzelelo, ukudumba, kunye nomngcipheko wezifo ezininzi, kubandakanya isifo sentliziyo kunye neswekile (,).

Olunye uphononongo lufumanise ukuba ukupheka i-asparagus eluhlaza kwandise i-antioxidant yayo nge-16%. Ngokukodwa, inyuse umxholo wayo
I-beta carotene kunye ne-quercetin - ii-antioxidants ezimbini ezinamandla- ngama-24% kunye nama-98%, ngokwahlukeneyo (4).

Olunye uphononongo lufumanise ukuba i-asparagus emhlophe ephekiweyo iphantse iphindwe kathathu kunaleyo eluhlaza ().

Ukupheka kuchaphazela ixabiso lesondlo

Ngelixa ukupheka kunokwandisa ukufumaneka kweekhompawundi ezithile kwi-asparagus, kunokunciphisa umxholo wayo wezinye izondlo.

Umzekelo, olunye uphononongo lufumanise ukuba ukupheka i-asparagus eluhlaza kunciphise umxholo wevithamini C, ivithamin ebuthathaka ngokukodwa kubushushu, ngama-52% ().

Zichaphazeleka njani izondlo ezithile kwimifuno ngokupheka kuxhomekeke kwindlela yokupheka, ixesha lokuvezwa kobushushu, kunye nohlobo lwesondlo (,).

Umgaqo olungileyo wesithupha kukukhetha iindlela zokupheka ezinqanda umda wamanzi kunye nobushushu, njengokupheka, ukujija, ukukhawulezisa ukukhawulezisa kunye nokuhambisa imicrowave. Ukongeza, thintela ukupheka ngaphezulu imifuno yakho kwaye ujonge ubume bethenda ekrisimesi endaweni yoko.

Ukupheka i-asparagus kunokunyusa kakhulu ukusebenza kwayo kwe-antioxidant, kodwa kunokukhokelela ekulahlekelweni kwezondlo ezithile ezinobushushu njengevithamini C.

Ukhetho olusempilweni nangayiphi na indlela

Kubandakanya i-asparagus ekudleni kwakho lukhetho olusempilweni, nokuba uyilungiselela njani.

Nokuba uyayipheka okanye uyitya iluhlaza yinto oyithandayo. Zombini ezi ndlela zokhetho zongeza ifayibha, ii-antioxidants, kunye nezakha mzimba ekudleni kwakho (,).

Ukufumana izibonelelo zempilo eziphezulu, hlanganisa ukutya kwakho kunye nokuzilolonga ngeendlela zokupheka eziluhlaza kunye nokuluhlaza.

Zama ukongeza i-asparagus eluhlaza, ekrwada kwiitya zepasta kunye nesaladi. Ngenye indlela, yonwabela imikhonto engenantambo okanye isuswe kwifrittata, okanye njengesitya esime ecaleni sodwa.

I-Asparagus lukhetho olunesondlo, nokuba liphekiwe okanye liluhlaza. Zama ukutya indibaniselwano yezi zimbini ukuze ufumane izibonelelo zempilo eziphezulu.

Umgca wezantsi

I-Asparagus yimifuno esondlo kakhulu enokutyiwa iphekiwe okanye iluhlaza.

Ngenxa yobunzima bayo, ukupheka kuyeyona ndlela ithandwayo yokulungiselela. Nangona kunjalo, ukusikwa okucekeceke okanye ukuntywiliselwa imikhonto eluhlaza kungakonwabisa ngokulinganayo.

Ukupheka kunokwandisa umsebenzi we-antioxidant kwi-asparagus, kodwa inokuba negalelo ekulahlekelweni kwezondlo. Oku kunjalo ngakumbi kwiivithamini ezibuthatha ubushushu njengevithamini C.

Ukuvuna ezona zibonelelo zibalaseleyo kwezempilo, cinga ngokubandakanya zombini i-asparagus ephekiweyo kunye eluhlaza kwisidlo sakho. Oko kwathiwa, ngokwembono yesondlo, awukwazi ukungahambi kakuhle nangokhetho.