Asparagus Ndiyo Mushonga Wakagwinya Zvakanyanya
Mishonga yemaspagi inonaka uye inonwisa, saka iine miriwo yakakwana yekuwedzera pane kudya kwako. Iwe unogona kuwana sitiropiti yakasvibirira, yakachena, kana yepepuru. MuUnited States, zvakasiyana-siyana zvakasvibirira zvakajairika, asi mhepo yakasviba yeropaji inowanikwa muEurope yose.
Nhau huru ndeyokuti iwe unogona kunakidzwa neasparagus gore rose sezvo iri kugadziriswa kwevakawanda mumisika yemisika.
Kunyange zvakadaro, nguva yepamusoro yeaspariji iri mumwaka, saka iva nechokwadi chokuti unoshandisa mikondo yakanaka yegore panguva iyoyo.
| Asparagus Nutrition Facts | |
|---|---|
| Kushumira Kukura 1/2 mukombe yakabikwa, yakashambwa isina munyu (90 g) | |
| Per Serving | % Daily Value * |
| Maoriro 20 | |
| Maorikiti anobva kuFat 2 | |
| Total Fat 0.2g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 13mg | 1% |
| Potassium 201.6mg | 6% |
| Carbohydrates 3.7g | 1% |
| Dhiyabhorosi Fiber 1.8g | 7% |
| Sugars 1.2g | |
| Puroteni 2.2g | |
| Vitamini A 18% · Vitamin C 12% | |
| Calcium 2% · Iron 5% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Asparagus isakori-calori, yakadzika makhahydrates, uye yakakura fiber kudya zvokudya. Rimwe hafu yekombe inongova 20 makoriki uye 3.7 gm carbohydrate. Inoponesawo zvikamu zvinomwe zvezana zvemazuva ose zvinoda fiber.
Health Health Benefits of Asparagus
Asparagus inonyanya kugadzirisa vitamini K. Ichowo chinyorwa chakanaka che vitamini A , riboflavin (B2) , folate , thiamin, uye iron . Mafuta akawanda emuvhitimu C anogona kuwanikwawo mauri.
Zvakakosha kuziva kuti kana iwe ukatora Warfarin (coumadin), zvakanakisisa kuchengetedza kudya kwakakwana kwevhitamini K. Edza kudya zvakaenzana zvezvokudya zvepamusoro zvevhitamini K seasparagusi nemiriwo mashizha mashizha zuva rimwe nerimwe.
Asparagus inzvimbo yakanaka yezvinyorwa zvakawanda, kusanganisira antioxidants iyo inogona kubatsira kudzivirira masero edu kubva pakukuvara.
Iyo inewo yakawanda yakawanda yakawanda ye glutathione iyo inogona kubatsira kurwisana nekenza.
Asparagus inowanikwawo inulin , rudzi rwe fiber inotsigira utano hwegciwane bhakitiriya. Iyi inzvimbo yekutsvakurudza iyo ikozvino kuwana zvakanyanya kufunga. Isu tiri kudzidza kukosha kwoutachire hutano mukudzivirira zvirwere uye utano hwehutano.
Zvinotendwa kuti asperagus ndeyekuti chirwere chemahara chinowanikwa uye zvishoma kana chimwe chiitiko chekudzidza kwemazuva ano chakatsigira chirevo ichi. Inogona kubatsira kuderedza kuputika nekuda kwekusanganiswa kwemaminera uye mapuroteni emichero anonzi asparagine.
Pane Kune Kusiyana Kwezvokudya Kusiyana Pakati Pepachena neGirasi Asparagus?
Mukuenzanisa, zvose zvitsvuku uye zvitsvuku zvakasvibirira zvine zvinenge zvakaenzana nemakori, makhahydrates , uye fiber mune imwe kushumira. Misiyano ndeyokuti girasi yakasviba yakasimwa pasi pevhu. Nemhaka yokuti haina kuzarurirwa kune chiedza, haiti kubereka chlorophyll. Nokudaro gorosi yakashambagi ine chlorophyll shoma kupfuura mapfumo mapfumo.
Yepisiparusi yakachena ine marita zvishoma mavitamini C pamwe chete. Mushonga wakasvibiswa wakachena unowedzera kuva wakareba kudarika zvinomera zvakasvibirira, saka unonwisa zviri nani kana uchibika-hauiti chikwereti chakasvibirira kuti gorosi rinopisa.
Sei Asparagus Inoita Kuti Urinhu Hwako Hutsve?
Hapana chinhu chisina kujairika pamusoro pokuva nekunhuhwirira kunoshamisa mumuguta wako mushure mekudya asparagus.
Iyo miriwo ine sulfurous amino acids inopera panguva yekudya. Izvi zvinobudisa zvinokonzerwa nemakemikari emakemikari anozviratidza ivo pachavo sezvaunoita urinate. Zvakasikwa uye hazvisi chinhu chinotyisa.
Kusarudza nekuchengetedza Aspagashi
Paunosarudza hosha yakasvibiswa, sarudza mapepa ane bundu rakavharwa. Izvo zvidimbu zvinofanira kunge zvakapfuma muvara, dzamira zvakasimba, uye dzichioneka dzakapera uye dzakananga. Dzivisa isupukwe iyo yakasvibiswa, mushy, kana kuti yakajeka muvara.
Asparagus inogonawo kutengwa yakaoma uye yakakonzerwa. Dzivisa isupukwe yakanyanyisa yakaiswa mucheka, mafuta, kana mamwe marudzi easukisi. Pane kudaro, sarudza asparagus yakajeka uye uwedzere zvigunwe iwe pachako.
Iva nechokwadi chekushambidzira sopupuriki yakakangwa musati washandiswa.
Mushonga wekushambidzika wakachena unogona kuoma nokukurumidza, saka zvakakosha kuichengeta zvakanaka kuti uchengetedze kutsva. Kuwedzera kwacho chifuro chehupenyu uye kudzivirira kudya tsvina:
- Chengetedza bhuti rako rebhuruti mubhanhire raRubber uye chengetedza bottoms (inenge 1 inch).
- Putira mapepa mumapepa emvura ane mvura.
- Mirai mumvura shoma (inenge 1 inch) mufiriji.
Iyo mapesi haafaniri kushambidzwa kusvikira usati wagadzirira kubika.
Nzira Dzakanaka Dzakagadzirira Asparagus
Asparagus ihuru yemuriwo inoshandiswa mupinch nokuti inogona kubikwa nokukurumidza. Ita yakagadziriswa yakawanda uye uiwedzere kune kudya kwako kwemanheru kana kuishandisa iyo yemwoyo, mashupa ane utano. Ita marinade yakaoma uye grill, kubika, kana kuisa gorosi yako kuti ubatanidze mapuroteni ezvokudya zvakaenzana, kana kupfeka gorosi yako uye uidye mukati kana se saladi.
- Leek, Asparagus uye Mishonga Yemishonga
- Slow Roasted Asparagus
- Quinoa uye Asparagus Mushroom Frittata
> Sources:
> Agricultural Research Service. National Nutrient Database ye Standard Reference Release 28: 11011, Asparagus, Raw. United States Dhipatimendi Rezvekurima. 2016.
> Kumar MC, et al. Yakanyanyisa Dhiyabhorosi uye Diuretic Studies ye Midzi yeAsparagus Racemosus Dharira muRats. West Indian Medical Journal. 2010; 59 (1): 3-6.
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals . 5th ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2010.
> Martinez RCR, Bedani R, Isay Saad SM. Scientific Evidence for Health Effects Yakagadzirirwa Kushandiswa kwePrabiotics uye Prebiotics: Chirongwa Chezvino Mafungiro Nezvinetso Zvamangwana. British Journal of Nutrition. 2015; 114 (12): 1993-2015.