Izizathu Ezi-7 Zokufanele Udle I-Asparagus Engaphezulu

-Delile

• 1. Amakhemikhali amaningi Kodwa ama-Calorie ambalwa
• 2. Umthombo Omuhle wama-Antioxidants
• 3. Ingathuthukisa Impilo Yokugaya
• 4. Isiza Ukusekela Ukukhulelwa Okunempilo
• 5. Isiza umfutho wegazi ophansi
• 6. Ingakusiza Ukwehlisa Isisindo
• 7. Kulula ukwengeza ekudleni kwakho
• Okusemqoka
• 4. Isiza Ukusekela Ukukhulelwa Okunempilo
• 5. Isiza umfutho wegazi ophansi
• 6. Ingakusiza Ukwehlisa Isisindo
• 7. Kulula ukwengeza ekudleni kwakho
• Okusemqoka

I-Asparagus, eyaziwa ngokusemthethweni njenge I-Asparagus officinalis, uyilungu lomndeni womnduze.

Le mifino edumile iza ngemibala ehlukahlukene, kufaka phakathi okuluhlaza okotshani, okumhlophe nokububende. Isetshenziselwa izitsha emhlabeni jikelele, kufaka phakathi ama-frittatas, ama-pastas kanye nama-stir-fries.

I-Asparagus nayo inama-calories amancane futhi igcwele amavithamini abalulekile, amaminerali kanye nama-antioxidants.

Lo mbhalo wembula izinzuzo zezempilo eziyi-7 ze-asparagus, konke kusekelwa yisayensi.

1. Amakhemikhali amaningi Kodwa ama-Calorie ambalwa

I-Asparagus inamakholori amancane kepha inephrofayli enomsoco.

Eqinisweni, uhhafu wenkomishi (90 amagremu) we-asparagus ephekiwe uqukethe (1):

• Amakholori: 20
• Amaprotheni: 2.2 amagremu
• Amafutha: 0.2 amagremu
• Umucu: 1.8 amagremu
• Uvithamini C: U-12% we-RDI
• Uvithamini A: U-18% we-RDI
• Uvithamini K: Ama-57% we-RDI
• Umlingiswa: 34% we-RDI
• Potassium: 6% we-RDI
• I-Phosphorus: 5% we-RDI
• Uvithamini E: U-7% we-RDI

I-Asparagus ibuye ibe namanani amancane amanye ama-micronutrients, kufaka phakathi i-iron, i-zinc ne-riboflavin.

Kungumthombo omuhle kakhulu kavithamini K, umsoco obalulekile obambe iqhaza ekunqandeni igazi nasempilweni yethambo ().

Ngaphezu kwalokho, isilimo esinengono emnandi edliwayo ine-folate ephezulu, isakhi somzimba esibalulekile ekukhulelweni okunempilo nezinqubo eziningi ezibalulekile emzimbeni, kufaka phakathi ukukhula kwamaseli nokwakheka kwe-DNA ().

Isifinyezo I-Asparagus yimifino enekhalori eliphansi eliwumthombo omuhle kakhulu wamavithamini namaminerali abalulekile, ikakhulukazi i-folate namavithamini A, C no-K.

2. Umthombo Omuhle wama-Antioxidants

Ama-antioxidants ayizinhlanganisela ezisiza ukuvikela amaseli akho emiphumeleni eyingozi yama-radicals wamahhala kanye nengcindezi ye-oxidative.

Ukucindezeleka okwenziwe nge-oxidative kunomthelela ekugugeni, ukuvuvukala okungapheli kanye nezifo eziningi, kufaka phakathi umdlavuza (,).

I-Asparagus, njengeminye imifino eluhlaza, inama-antioxidants amaningi. Lokhu kufaka phakathi i-vitamin E, i-vitamin C ne-glutathione, kanye nama-flavonoid ahlukahlukene nama-polyphenols (6, 7).

I-Asparagus iphezulu kakhulu ku-flavonoids quercetin, isorhamnetin ne-kaempferol (,).

Lezi zinto kutholakale ukuthi zinokwehlisa umfutho wegazi, ama-anti-inflammatory, antiviral kanye ne-anticancer emiphumeleni eminingi yezifundo zabantu, i-test-tube kanye nezilwane (, 11,,).

Ngaphezu kwalokho, isilimo esinengono emnandi edliwayo onsomi iqukethe izingulube ezinamandla ezibizwa ngokuthi ama-anthocyanins, ezinikeza imifino umbala wayo ogqamile futhi ibe nemiphumela yokulwa namagciwane emzimbeni ().

Eqinisweni, ukwanda kokudla kwe-anthocyanin kukhonjisiwe ukunciphisa umfutho wegazi kanye nengozi yokuhlaselwa yisifo senhliziyo nesifo senhliziyo (,,).

Ukudla i-asparagus kanye nezinye izithelo nemifino kunganikeza umzimba wakho uhla lwama-antioxidants ukukhuthaza impilo enhle.

Isifinyezo I-Asparagus ingumthombo omuhle wama-antioxidants, kufaka phakathi amavithamini C no-E, flavonoids nama-polyphenols. Ama-antioxidants avimbela ukunqwabelana kwama-radicals wamahhala ayingozi futhi anganciphisa ubungozi besifo esingelapheki.

3. Ingathuthukisa Impilo Yokugaya

I-fiber yokudla ibalulekile empilweni enhle yokugaya ukudla.

Ingxenye nje yenkomishi ye-asparagus iqukethe i-1.8 gramu ye-fiber, okuyi-7% yezidingo zakho zansuku zonke.

Ucwaningo lukhombisa ukuthi ukudla okunezithelo nemifino ecebile kakhulu nge-fiber kungasiza ekunciphiseni ubungozi be-high blood pressure, isifo senhliziyo nesifo sikashukela (,,).

I-Asparagus iphezulu kakhulu ku-fiber engafakwanga, engeza inqwaba esitokisini futhi isekele ukunyakaza kwamathumbu okuvamile.

Futhi iqukethe inani elincane le-fiber encibilikayo, encibilika emanzini futhi yakhe into efana ne-gel emgudwini wokugaya ukudla.

I-fiber encibilikayo yondla amabhaktheriya anobungane esiswini, njenge I-Bifidobacteria futhi I-Lactobacillus ().

Ukwandisa inani lala magciwane azuzisayo kudlala indima ekuqiniseni amasosha omzimba nasekukhiqizeni izakhamzimba ezibalulekile njengamavithamini B12 noK2 (,,).

Ukudla i-asparagus njengengxenye yokudla okune-fiber kuyindlela enhle kakhulu yokusiza ukuhlangabezana nezidingo zakho ze-fiber nokugcina uhlelo lwakho lokugaya lusempilweni.

Isifinyezo Njengomthombo omuhle we-fiber, i-asparagus ikhuthaza impilo ejwayelekile kanye nokugaya ukudla futhi ingasiza ekunciphiseni ubungozi besifo senhliziyo, umfutho wegazi ophakeme nesifo sikashukela.

4. Isiza Ukusekela Ukukhulelwa Okunempilo

I-Asparagus ingumthombo omuhle kakhulu we-folate, owaziwa nangokuthi i-vitamin B9.

Ingxenye nje yendebe ye-asparagus inikeza abantu abadala ngama-34% ezidingo zabo zansuku zonke zabesifazane nabesifazane abakhulelwe abane-22% yezidingo zabo zansuku zonke (1).

I-Folate yisakhi esibalulekile esisiza ukwakha amangqamuzana abomvu egazi futhi sikhiqize i-DNA yokukhula okunempilo nentuthuko. Kubaluleke kakhulu ngesikhathi sokuqala kokukhulelwa ukuqinisekisa ukukhula okunempilo kwengane.

Ukuthola isici esanele semithombo efana ne-asparagus, imifino eluhlaza kanye nezithelo kungavikela ekulimaleni kwe-neural tube, kufaka phakathi i-spina bifida (,).

Ukukhubazeka kwe-Neural tube kungaholela ezinkingeni ezahlukahlukene, kusuka ebunzimeni bokufunda kuya ekushodeni kokulawulwa kwamathumbu nesinye ekukhubazekeni ngokomzimba (,).

Eqinisweni, i-folate eyanele ibaluleke kakhulu ngesikhathi sokukhulelwa ngaphambi kokukhulelwa nokukhulelwa kwangaphambilini ukuthi izincomo ze-folate zinconyiwe ukuqinisekisa ukuthi abesifazane bahlangabezana nezidingo zabo.

Isifinyezo I-Asparagus ine-folate ephezulu (i-vitamin B9), isakhi somzimba esibalulekile esisiza ukunciphisa ubungozi bokukhubazeka kwe-neural tube ngesikhathi sokukhulelwa.

5. Isiza umfutho wegazi ophansi

Umfutho wegazi ophakeme uthinta abantu abangaphezu kwezigidi eziyizinkulungwane eziyi-1.3 emhlabeni wonke futhi uyingcuphe enkulu yesifo senhliziyo nesifo sohlangothi ().

Ucwaningo luphakamisa ukuthi ukwanda kokudla kwe-potassium ngenkathi kunciphisa ukudla kukasawoti kuyindlela ephumelelayo yokwehlisa umfutho wegazi ophezulu (,).

I-Potassium yehlisa umfutho wegazi ngezindlela ezimbili: ngokuthambisa izindonga zemithambo yegazi nokukhipha usawoti omningi ngomchamo ().

I-Asparagus ingumthombo omuhle we-potassium, enikezela ngo-6% wemfuneko yakho yansuku zonke ekukhonzeni isigamu sendebe.

Ngaphezu kwalokho, ukucwaninga ngamagundane ane-high blood pressure kusikisela ukuthi i-asparagus ingaba nezinye izakhiwo zokwehlisa umfutho wegazi. Kwesinye isifundo, amagundane anikezwa ukudla nge-asparagus engu-5% noma ukudla okujwayelekile ngaphandle kwe-asparagus.

Ngemuva kwamasonto ayi-10, amagundane ekudleni kwe-asparagus abene-17% yegazi ephansi kunamagundane ekudleni okujwayelekile ().

Abaphenyi bakholelwa ukuthi lo mphumela ubangelwe yingxube esebenzayo ku-asparagus ebangela ukuthi imithambo yegazi ivuleke.

Kodwa-ke, izifundo zabantu ziyadingeka ukuthola ukuthi ngabe le nhlanganisela esebenzayo inomphumela ofanayo kubantu.

Kunoma ikuphi, ukudla imifino enothe kakhulu nge-potassium, njenge-asparagus, kuyindlela enhle yokusiza ukugcina umfutho wegazi lakho usendaweni efanele.

Isifinyezo I-Asparagus iqukethe i-potassium, amaminerali angasiza ukwehlisa umfutho wegazi ophakeme. Ngaphezu kwalokho, ucwaningo lwezilwane luthole ukuthi isilimo esinengono emnandi edliwayo (asparagus) singaqukatha into esebenzayo evula imithambo yegazi, ngaleyo ndlela yehlise umfutho wegazi.

6. Ingakusiza Ukwehlisa Isisindo

Njengamanje, azikho izifundo ezihlolisise imiphumela ye-asparagus ekwehliseni isisindo.

Kodwa-ke, inezinto eziningi ezingakusiza ulahlekelwe isisindo.

Okokuqala, kunama-calories aphansi kakhulu, anama-calories angama-20 kuphela engxenyeni yenkomishi. Lokhu kusho ukuthi ungadla isilimo esinengono emnandi edliwayo eningi ngaphandle kokudla ama-calories amaningi.

Ngaphezu kwalokho, kungamanzi angama-94%. Ucwaningo luphakamisa ukuthi ukudla ikhalori eliphansi, ukudla okunothe kwamanzi kuhlotshaniswa nokuncipha (,).

I-Asparagus nayo icebile ku-fiber, okuxhunyaniswe nesisindo somzimba esiphansi kanye nokwehla kwesisindo (,).

Isifinyezo I-Asparagus inezici eziningi ezenza kube ukudla okwehlisa isisindo. Kunama-kilojoule amancane, amanzi amaningi futhi anefibre ecebile.

7. Kulula ukwengeza ekudleni kwakho

Ngaphezu kokuba nomsoco, i-asparagus iyinambitheka futhi kulula ukuyifaka ekudleni kwakho.

Kungaphekwa ngezindlela ezahlukahlukene, kufaka phakathi ukubilisa, ukosa, ukubila, ukuwosa nokugaya. Ungathenga futhi i-asparagus ekheniwe, ephekiwe futhi elungele ukudliwa.

I-Asparagus ingasetshenziswa ezitsheni eziningi njengama-saladi, ama-stir-fries, ama-frittatas, ama-omelets nama-pastas, futhi yenza isidlo esisezingeni elihle kakhulu.

Ngaphezu kwalokho, kuyabiza kakhulu futhi kutholakala kabanzi ezitolo eziningi zokudla.

Lapho uthenga i-asparagus entsha, bheka iziqu eziqinile namathiphu aqinile, avaliwe.

Isifinyezo I-Asparagus imifino emnandi futhi eguquguqukayo okulula ukuyifaka ekudleni kwakho. Yengeze kumasaladi, ama-frittatas, ama-omelets kanye nama-stir-fries.

Okusemqoka

I-Asparagus isengezo esinomsoco futhi esihlwabusayo kunoma yikuphi ukudla. Kunama-calories amancane nomthombo omkhulu wezakhi, kufaka phakathi i-fiber, i-folate namavithamini A, C no-K.

Ngokwengeziwe, ukudla i-asparagus kunezinzuzo eziningi ezingaba khona zezempilo, kufaka phakathi ukwehla kwesisindo, ukugaya okuthuthukisiwe, imiphumela yokukhulelwa enempilo kanye nomfutho wegazi ophansi.

Futhi, akubizi, kulula ukukulungisa futhi kwenza isengezo esimnandi ezinhlwini zokupheka eziningi.

Ingxenye nje yenkomishi ye-asparagus iqukethe i-1.8 gramu ye-fiber, okuyi-7% yezidingo zakho zansuku zonke.

Ucwaningo lukhombisa ukuthi ukudla okunezithelo nemifino ecebile kakhulu nge-fiber kungasiza ekunciphiseni ubungozi be-high blood pressure, isifo senhliziyo nesifo sikashukela (,,).

I-Asparagus iphezulu kakhulu ku-fiber engafakwanga, engeza inqwaba esitokisini futhi isekele ukunyakaza kwamathumbu okuvamile.

Futhi iqukethe inani elincane le-fiber encibilikayo, encibilika emanzini futhi yakhe into efana ne-gel emgudwini wokugaya ukudla.

I-fiber encibilikayo yondla amabhaktheriya anobungane esiswini, njenge I-Bifidobacteria futhi I-Lactobacillus ().

Ukwandisa inani lala mabhaktheriya awusizo kudlala indima ekuqiniseni amasosha omzimba nasekukhiqizeni izakhi zomzimba ezibalulekile njengamavithamini B12 noK2 (,,).

Ukudla i-asparagus njengengxenye yokudla okune-fiber kuyindlela enhle kakhulu yokusiza ukuhlangabezana nezidingo zakho ze-fiber futhi ugcine uhlelo lwakho lokugaya lusempilweni.

Isifinyezo Njengomthombo omuhle we-fiber, i-asparagus ikhuthaza impilo ejwayelekile kanye nokugaya ukudla futhi ingasiza ekunciphiseni ubungozi besifo senhliziyo, umfutho wegazi ophakeme nesifo sikashukela.

4. Isiza Ukusekela Ukukhulelwa Okunempilo

I-Asparagus ingumthombo omuhle kakhulu we-folate, owaziwa nangokuthi i-vitamin B9.

Ingxenye nje yendebe ye-asparagus inikeza abantu abadala ngama-34% ezidingo zabo zansuku zonke zabesifazane nabesifazane abakhulelwe abane-22% yezidingo zabo zansuku zonke (1).

I-Folate yisakhi esibalulekile esisiza ukwakha amangqamuzana abomvu egazi futhi sikhiqize i-DNA yokukhula okunempilo nentuthuko. Kubaluleke kakhulu ngesikhathi sokuqala kokukhulelwa ukuqinisekisa ukukhula okunempilo kwengane.

Ukuthola ubuciko obanele emithonjeni efana ne-asparagus, imifino eluhlaza kanye nezithelo kungavikela ekulimaleni kwe-neural tube, kufaka phakathi i-spina bifida (,).

Ukukhubazeka kwe-Neural tube kungaholela ezinkingeni ezahlukahlukene, kusuka ebunzimeni bokufunda kuya ekushodeni kokulawulwa kwamathumbu nesinye ekukhubazekeni ngokomzimba (,).

Eqinisweni, i-folate eyanele ibaluleke kakhulu ngesikhathi sokukhulelwa ngaphambi kokukhulelwa nokukhulelwa kwangaphambilini ukuthi izincomo ze-folate zinconyiwe ukuqinisekisa ukuthi abesifazane bahlangabezana nezidingo zabo.

Isifinyezo I-Asparagus ine-folate ephezulu (i-vitamin B9), isakhi somzimba esibalulekile esisiza ukunciphisa ubungozi bokukhubazeka kwe-neural tube ngesikhathi sokukhulelwa.

5. Isiza umfutho wegazi ophansi

Umfutho wegazi ophakeme uthinta abantu abangaphezu kwezigidi eziyizinkulungwane eziyi-1.3 emhlabeni wonke futhi uyingcuphe enkulu yesifo senhliziyo nesifo sohlangothi ().

Ucwaningo luphakamisa ukuthi ukwanda kokudla kwe-potassium ngenkathi kunciphisa ukudla kukasawoti kuyindlela ephumelelayo yokwehlisa umfutho wegazi ophezulu (,).

I-Potassium yehlisa umfutho wegazi ngezindlela ezimbili: ngokuthambisa izindonga zemithambo yegazi nokukhipha usawoti omningi ngomchamo ().

I-Asparagus ingumthombo omuhle we-potassium, enikezela ngo-6% wemfuneko yakho yansuku zonke ekukhonzeni isigamu sendebe.

Ngaphezu kwalokho, ukucwaninga ngamagundane ane-high blood pressure kusikisela ukuthi i-asparagus ingaba nezinye izakhiwo zokwehlisa umfutho wegazi. Kwesinye isifundo, amagundane anikezwa ukudla nge-asparagus engu-5% noma ukudla okujwayelekile ngaphandle kwe-asparagus.

Ngemuva kwamasonto ayi-10, amagundane ekudleni kwe-asparagus abene-17% yegazi ephansi kunamagundane ekudleni okujwayelekile ().

Abaphenyi bakholelwa ukuthi lo mphumela ubangelwe yingxube esebenzayo ku-asparagus ebangela ukuthi imithambo yegazi ivuleke.

Kodwa-ke, izifundo zabantu ziyadingeka ukuthola ukuthi ngabe le nhlanganisela esebenzayo inomphumela ofanayo kubantu.

Kunoma ikuphi, ukudla imifino enothe kakhulu nge-potassium, njenge-asparagus, kuyindlela enhle yokusiza ukugcina umfutho wegazi lakho usendaweni efanele.

Isifinyezo I-Asparagus iqukethe i-potassium, amaminerali angasiza ukwehlisa umfutho wegazi ophakeme. Ngaphezu kwalokho, ucwaningo lwezilwane luthole ukuthi isilimo esinengono emnandi edliwayo (asparagus) singaqukatha into esebenzayo evula imithambo yegazi, ngaleyo ndlela yehlise umfutho wegazi.

6. Ingakusiza Ukwehlisa Isisindo

Njengamanje, azikho izifundo ezihlolisise imiphumela ye-asparagus ekwehliseni isisindo.

Kodwa-ke, inezinto eziningi ezingakusiza ulahlekelwe isisindo.

Okokuqala, kunama-calories aphansi kakhulu, anama-calories angama-20 kuphela engxenyeni yenkomishi. Lokhu kusho ukuthi ungadla isilimo esinengono emnandi edliwayo eningi ngaphandle kokudla ama-calories amaningi.

Ngaphezu kwalokho, kungamanzi angama-94%. Ucwaningo luphakamisa ukuthi ukudla ikhalori eliphansi, ukudla okunothe kwamanzi kuhlotshaniswa nokuncipha (,).

I-Asparagus nayo icebile ku-fiber, okuxhunyaniswe nesisindo somzimba esiphansi kanye nokwehla kwesisindo (,).

Isifinyezo I-Asparagus inezici eziningi ezenza kube ukudla okwehlisa isisindo. Kunama-kilojoule amancane, amanzi amaningi futhi anefibre ecebile.

7. Kulula ukwengeza ekudleni kwakho

Ngaphezu kokuba nomsoco, i-asparagus iyinambitheka futhi kulula ukuyifaka ekudleni kwakho.

Kungaphekwa ngezindlela ezahlukahlukene, kufaka phakathi ukubilisa, ukosa, ukupheka, ukuwosa nokugaya. Ungathenga futhi i-asparagus ekheniwe, ephekiwe futhi elungele ukudliwa.

I-Asparagus ingasetshenziswa ezitsheni eziningi ezinjengama-saladi, ama-stir-fries, ama-frittatas, ama-omelets nama-pastas, futhi yenza isidlo esiseceleni esihle kakhulu.

Ngaphezu kwalokho, kuyabiza kakhulu futhi kutholakala kabanzi ezitolo eziningi zokudla.

Lapho uthenga i-asparagus entsha, bheka iziqu eziqinile namathiphu aqinile, avaliwe.

Isifinyezo I-Asparagus imifino emnandi futhi eguquguqukayo okulula ukuyifaka ekudleni kwakho. Yengeze kumasaladi, ama-frittatas, ama-omelets kanye nama-stir-fries.

Okusemqoka

I-Asparagus isengezo esinomsoco futhi esihlwabusayo kunoma yikuphi ukudla. Kunama-calories amancane nomthombo omkhulu wezakhi, kufaka phakathi i-fiber, i-folate namavithamini A, C no-K.

Ngokwengeziwe, ukudla i-asparagus kunezinzuzo eziningi ezingaba khona zezempilo, kufaka phakathi ukwehla kwesisindo, ukugaya okuthuthukisiwe, imiphumela yokukhulelwa enempilo kanye nomfutho wegazi ophansi.

Futhi, akubizi, kulula ukukulungisa futhi kwenza isengezo esiphundu kunombolo yezindlela zokupheka.