Ungadla U-Asparagus Ohlaza?

-Delile

• Kungathokozelwa kungaphekiwe
• I-asparagus ephekiwe ingaziqhayisa ngama-antioxidants amaningi
• Ukupheka kuthinta inani lokudla okunempilo
• Ukukhetha okunempilo nganoma iyiphi indlela
• Okubalulekile

Uma kukhulunywa ngemifino, i-asparagus iyindlela yokwelapha yokugcina - yindawo yamandla yokudla okunomsoco futhi ehlukahlukene.

Njengoba kunikezwe ukuthi kuvame ukukhonzwa kuphekiwe, ungazibuza ukuthi ukudla i-asparagus eluhlaza kungasebenza futhi kunempilo ngokulinganayo.

Lo mbhalo uchaza ukuthi ungadla yini isilimo esinengono emnandi edliwayo okuluhlaza futhi uveze ezinye izinzuzo nezingozi zokuyidla ingaphekiwe futhi iphekiwe.

Kungathokozelwa kungaphekiwe

Ngenkathi abantu abaningi bakholelwa ukuthi udinga ukupheka i-asparagus ngaphambi kokuyidla, akunjalo.

Eqinisweni, kungaba ukwengeza okunomsoco ekudleni kwakho ngaphandle kokukupheka nhlobo.

Lokho kusho ukuthi ukupheka i-asparagus kuthambisa imicu yayo yezitshalo eqinile, okwenza imifino ibe lula ukuhlafuna nokugaya ().

Kodwa-ke, ngokulungiselela okulungile, i-asparagus eluhlaza kungaba lula ukuhlafuna futhi imnandi njenganoma iyiphi inguqulo ephekiwe.

Okokuqala, susa imikhawulo yemikhonto - njengoba ubuyokwenza uma ubuzilungiselela ukuyipheka.

Ngalesi sikhathi, ungaluma ngqo kubo, kepha isipiliyoni kungenzeka singabi mnandi.

Esikhundleni salokho, sebenzisa i-peeler yemifino, i-grater, noma ummese obukhali ukusika noma ukusika imikhonto ibe izicucu ezinhle. Izingcezu ezinciphile, kuzoba lula ukuhlafuna.

Ungase futhi ucabangele ukuphonsa izingcezu ngokugqoka okulula kwamafutha omnqumo kanye nejusi likalamula noma uviniga ukuze unciphise izingxenye ezinzima zesiqu. Ukwenza kanjalo ngokufanayo kuyindlela enhle yokwengeza ideshi lokunambitheka.

I-Asparagus ingadliwa ingaphekiwe noma iphekwe. Uma ukujabulela ukuluhlaza, kusike kube mncane ukwenza kube lula ukuhlafuna izingongolo ezinzima.

I-asparagus ephekiwe ingaziqhayisa ngama-antioxidants amaningi

Ukuthungwa okuthambile kungenzeka kungabi ukuphela kwendlela yokupheka i-asparagus.

I-Asparagus inamafutha amaningi ahlanganiswa njengama-polyphenols, aziwa kakhulu ngamandla awo anamandla e-antioxidant (,).

Ucwaningo luphakamisa ukuthi ukudla okunothe kuma-polyphenols kungasiza ekunciphiseni ukucindezeleka, ukuvuvukala, kanye nengozi yezifo eziningana, kufaka phakathi isifo senhliziyo nesifo sikashukela (,).

Ucwaningo oluthile lwathola ukuthi ukupheka i-asparagus eluhlaza kwandisa umsebenzi wayo ophelele we-antioxidant ngo-16%. Ngokuqondile, ithuthukise okuqukethwe kwayo kwe-
i-beta carotene ne-quercetin - ama-antioxidants amabili anamandla - ngama-24% no-98%, ngokulandelana (4).

Olunye ucwaningo luthole ukuthi umsebenzi we-antioxidant we-asparagus emhlophe ephekiwe wawucishe uphindeke kathathu kunalowo wohlobo oluhlaza ().

Ukupheka kuthinta inani lokudla okunempilo

Ngenkathi ukupheka kungathuthukisa ukutholakala kwamakhemikhali athile ku-asparagus, kunganciphisa okuqukethwe kwakho kwezinye izakhi.

Isibonelo, ucwaningo oluthile lwathola ukuthi ukupheka i-asparagus eluhlaza kwanciphisa okuqukethwe ku-vitamin C, uvithamini ozwela ukushisa ikakhulukazi, ngama-52% ().

Ukuthi izakhi ezithile zemifino zithinteka kanjani ngokupheka kuncike endleleni yokupheka, isikhathi sokuchayeka kokushisa, nohlobo lwesakhi (,).

Umthetho omuhle wesithupha ukukhetha izindlela zokupheka ezikhawulela ukuvezwa kwamanzi nokushisa, njengokupheka ngesitimu, ukushunqisa, ukusheshisa i-blanching, kanye ne-microwaving. Ngokwengeziwe, gwema ukupheka ngokweqile imifino yakho bese uhlose ukuthungwa kwethenda elimnandi esikhundleni salokho.

Ukupheka i-asparagus kungakhuphula kakhulu ukusebenza kwayo kwe-antioxidant, kepha kungaholela nasekulahlekelweni kwezakhamzimba ezithile ezizwela ukushisa njengevithamini C.

Ukukhetha okunempilo nganoma iyiphi indlela

Ukufaka i-asparagus ekudleni kwakho kungukukhetha okunempilo, noma ngabe ukulungiselela kanjani.

Ukuthi uyayipheka noma uyidla ingaphekiwe kuyindaba oyithandayo. Zombili lezi zinketho zengeza i-fiber, ama-antioxidants, nezakhamzimba ezibalulekile ekudleni kwakho (,).

Ukuze uthole izinzuzo ezinkulu zezempilo, hlanganisa inqubo yakho yokudla bese uzama izitayela zokupheka ezilungisiwe nezingavuthiwe.

Zama ukwengeza isilimo esinengono emnandi edliwayo asparagus ezitsheni ze-pasta namasaladi. Ngenye indlela, jabulela imikhonto eshunqiswe kancane noma esuswe ku-frittata, noma njengesitsha sokuzimela sodwa.

I-Asparagus ukukhetha okunomsoco, kungakhathalekile ukuthi iphekiwe noma iluhlaza. Zama ukudla inhlanganisela yakho kokubili ukuze uthole izinzuzo eziningi zezempilo.

Okubalulekile

I-Asparagus ngumfino onomsoco ongadliwa uphekiwe noma ungaphekiwe.

Ngenxa yokuthungwa kwayo okunzima, ukupheka kuyindlela yokulungiselela ethandwa kakhulu. Kodwa-ke, ukusikwa okucekeceke noma okugojwe ngemikhonto eluhlaza kungathokozisa ngokufanayo.

Ukupheka kungathuthukisa umsebenzi we-antioxidant ku-asparagus, kepha futhi kungasiza ekulahlekelweni komsoco. Lokhu kunjalo ikakhulukazi ngamavithamini azwela ukushisa njengevithamini C.

Ukuze uvune izinzuzo ezinkulu kakhulu zezempilo, cabanga ukufaka kokubili i-asparagus ephekiwe nelahlaza ekudleni kwakho. Lokho kusho, ngokombono wokudla okunempilo, awukwazi ukungahambi kahle nganoma yikuphi ukukhetha.