Mabaka a 7 Hobaneng U Lokela ho Ja Asparagus e Eketsehileng

Litaba

• 1. Limatlafatsi tse ngata Empa likhalori tse fokolang
• 2. Mohloli o motle oa li-antioxidants
• 3. E ka Ntlafatsa Bophelo ba Ts'oaetso
• 4. E thusa ho tšehetsa bokhachane bo phetseng hantle
• 5. E thusa ho fokotsa khatello ea mali
• 6. E Ka U Thusa Ho Theola Boima ba 'mele
• 7. Ho bonolo ho e eketsa lijong tsa hau
• Ntlha ea Bohlokoa
• 4. E thusa ho tšehetsa bokhachane bo phetseng hantle
• 5. E thusa ho fokotsa khatello ea mali
• 6. E Ka U Thusa Ho Theola Boima ba 'mele
• 7. Ho bonolo ho e eketsa lijong tsa hau
• Ntlha ea Bohlokoa

Asparagus, e tsejoang ka molao e le Asparagus officinalis, ke setho sa lelapa la likhahla.

Meroho ena e tsebahalang e hlaha ka mebala e fapaneng, ho kenyeletsoa botala, bosoeu le bopherese. E sebelisoa lijaneng ho potoloha le lefatše, ho kenyeletsoa frittatas, pastas le stir-fries.

Asparagus le eona e na le lik'hilojule tse tlase ebile e na le livithamini tsa bohlokoa, liminerale le li-antioxidants.

Sengoloa sena se senola melemo e 7 ea bophelo bo botle ba asparagus, kaofela e tšehelitsoe ke mahlale.

1. Limatlafatsi tse ngata Empa likhalori tse fokolang

Asparagus e na le lik'hilojule tse tlase empa e na le boemo bo tsotehang ba limatlafatsi.

Ebile, halofo ea kopi (90 grams) ea asparagus e phehiloeng e na le (1):

• Lik'halori: 20
• Liprotheine: 2.2 dikgerama
• Mafura: 0.2 dikgerama
• Faeba: 1.8 dikgerama
• Vithamine C: 12% ea RDI
• Vithamine A: 18% ea RDI
• Vithamine K: 57% ea RDI
• Folate: 34% ea RDI
• Potasiamo: 6% ea RDI
• Phosphorus: 5% ea RDI
• Vithamine E: 7% ea RDI

Asparagus e boetse e na le li-micronutrients tse ling tse nyane, ho kenyelletsa tšepe, zinc le riboflavin.

Ke mohloli o motle oa vithamine K, phepo ea bohlokoa e amehang ho hoamang mali le bophelo bo botle ba masapo ().

Ntle le moo, asparagus e na le folate e ngata, phepo e bohlokoa bakeng sa bokhachane bo phetseng hantle le lits'ebetso tse ngata tsa bohlokoa 'meleng, ho kenyeletsoa kholo ea sele le sebopeho sa DNA ().

Kakaretso Asparagus ke meroho e nang le khalori e tlase eo e leng mohloli o motle oa livithamini le liminerale tsa bohlokoa, haholo folate le livithamini A, C le K.

2. Mohloli o motle oa li-antioxidants

Antioxidants ke metsoako e thusang ho sireletsa lisele tsa hau liphellong tse kotsi tsa methapo ea kutlo ea mahala le khatello ea mali.

Ho imeloa kelellong ho tlatsetsa botsofaling, ho ruruha ho sa foleng le maloetse a mangata, ho kenyeletsoa mofetše (,).

Asparagus, joalo ka meroho e meng e tala, e na le li-antioxidants tse ngata. Tsena li kenyelletsa vithamine E, vithamine C le glutathione, hammoho le li-flavonoid tse fapaneng le polyphenols (6, 7).

Asparagus e phahame haholo ho flavonoids quercetin, isorhamnetin le kaempferol (,).

Lintho tsena li fumanoe li na le khatello ea mali e theolang khatello ea mali, lithibela-mafu, likokoana-hloko le likokoana-hloko lithutong tse 'maloa tsa batho, li-tube-test le liphoofolo (, 11,,).

Ho feta moo, asparagus e pherese e na le li-pigment tse matla tse bitsoang li-anthocyanins, tse fang meroho 'mala oa eona o phatsimang mme e na le litlamorao tsa antioxidant' meleng ().

Ebile, keketseho e kenang ea anthocyanin e bontšitsoe e fokotsa khatello ea mali le kotsi ea ho hlaseloa ke pelo le lefu la pelo (,,).

Ho ja asparagase hammoho le litholoana le meroho e meng ho ka fa 'mele oa hau li-antioxidants ho matlafatsa bophelo bo botle.

Kakaretso Asparagus ke mohloli o motle oa li-antioxidants, ho kenyeletsoa livithamini C le E, flavonoids le polyphenols. Li-antioxidants li thibela ho bokellana ha li-radical tse kotsi ebile li ka fokotsa menyetla ea mafu a sa foleng.

3. E ka Ntlafatsa Bophelo ba Ts'oaetso

Lisebelisoa tsa lijo li bohlokoa molemong oa phepo e nepahetseng ea lijo.

Senoelo sa halofo feela sa asparagus se na le ligrama tse 1.8 tsa fiber, e leng 7% ea litlhoko tsa hau tsa letsatsi le letsatsi.

Boithuto bo bontša hore lijo tse nang le litholoana le meroho e nang le fiber e ngata li ka thusa ho fokotsa menyetla ea khatello e phahameng ea mali, lefu la pelo le lefu la tsoekere (,,).

Asparagus e na le fiber e ngata e sa keneng, e eketsang bongata ho setulo mme e ts'ehetsa ho tsamaea ha mala kamehla.

E boetse e na le fiber e nyane e qhibilihang, e qhibilihang ka metsing ebe e etsa ntho e kang ea gel ka har'a tšilo ea lijo.

Faeba e qhibilihang e fepa libaktheria tse mosa ka maleng, joalo ka Bifidobacteria le Lactobacillus ().

Ho eketsa palo ea libaktheria tsena tse molemo ho bapala karolo ea ho matlafatsa sesole sa 'mele le ho hlahisa limatlafatsi tse hlokahalang joalo ka livithamini B12 le K2 (,,).

Ho ja asparagus e le karolo ea lijo tse nang le fiber ke tsela e ntle ea ho thusa ho fihlela litlhoko tsa hau tsa fiber le ho boloka sistimi ea hau ea tšilo ea lijo e phetse hantle.

Kakaretso Joaloka mohloli o motle oa fiber, asparagus e khothaletsa bophelo bo botle khafetsa le tšilo ea lijo 'me e ka thusa ho fokotsa menyetla ea lefu la pelo, khatello e phahameng ea mali le lefu la tsoekere.

4. E thusa ho tšehetsa bokhachane bo phetseng hantle

Asparagus ke mohloli o motle oa folate, o tsejoang hape e le vithamine B9.

Halofo feela ea senoelo sa asparagus e fa batho ba baholo 34% ea litlhoko tsa bona tsa letsatsi le letsatsi le basali ba baimana ka 22% ea litlhoko tsa bona tsa letsatsi le letsatsi (1).

Folate ke phepo ea bohlokoa e thusang ho theha lisele tse khubelu tsa mali le ho hlahisa DNA bakeng sa kholo le kholo e phetseng hantle. Ho bohlokoa haholo nakong ea bokhachane ho netefatsa kholo e phetseng hantle ea lesea.

Ho fumana folate e lekaneng mehloling e kang asparagus, meroho e makhasi a matala le litholoana ho ka itšireletsa khahlanong le bofokoli ba methapo ea methapo, ho kenyeletsoa spina bifida (,).

Liphoso tsa Neural tube li ka lebisa ho mathata a fapaneng, ho tloha ho mathata a ho ithuta ho haelloa ke mala le senya ho ea holofala 'meleng (,).

Ebile, folate e lekaneng e bohlokoa haholo nakong ea bokhachane pele ho boimana le bokhachane ba pelehi hoo ho khothalletsoang hore litlatsetso tsa tlatsetso li netefatse hore basali ba fihlela litlhoko tsa bona.

Kakaretso Asparagus e na le folate e ngata (vithamine B9), phepo ea bohlokoa e thusang ho fokotsa kotsi ea likoli tsa methapo ea methapo nakong ea bokhachane.

5. E thusa ho fokotsa khatello ea mali

Khatello ea mali e phahameng e ama batho ba fetang limilione tse likete tse 1,3 lefats'eng ka bophara mme e le kotsi e kholo ea lefu la pelo le stroke ().

Patlisiso e fana ka maikutlo a hore ho eketsa phallo ea potasiamo ha o ntse o fokotsa ho noa letsoai ke mokhoa o atlehang oa ho theola khatello e phahameng ea mali (,).

Potasiamo e theola khatello ea mali ka litsela tse peli: ka ho phomotsa mabota a methapo ea mali le ho ntša letsoai le fetelletseng ka moroto ().

Asparagus ke mohloli o motle oa potasiamo, e fanang ka 6% ea litlhoko tsa hau tsa letsatsi le letsatsi ka kopi ea kopi ea halofo.

Ho feta moo, lipatlisiso ka likhoto tse nang le khatello e phahameng ea mali li fana ka maikutlo a hore asparagus e kanna ea ba le litšobotsi tse ling tse theolang khatello ea mali. Phuputsong e 'ngoe, likhoto li ne li fepuoa ka lijo tse nang le asparagase ea 5% kapa lijo tse tloaelehileng ntle le asparagus.

Kamora libeke tse 10, likhoto tse lijong tsa asparagus li ne li na le khatello ea mali e tlase ho 17% ho feta likhoto tse lijong tse tloaelehileng ().

Bafuputsi ba lumela hore phello ena e bakoa ke motsoako o sebetsang oa asparagus o etsang hore methapo ea mali e phahame.

Leha ho le joalo, lithuto tsa batho lia hlokahala ho fumana hore na motsoako ona o sebetsang o na le phello e tšoanang bathong.

Boemong bofe kapa bofe, ho ja meroho e nang le potasiamo e ngata, joalo ka asparagus, ke tsela e ntle ea ho thusa ho boloka khatello ea mali e le maemong a phetseng hantle.

Kakaretso Asparagus e na le potasiamo, diminerale e ka thusang ho theola khatello e phahameng ea mali. Ntle le moo, lipatlisiso tsa liphoofolo li fumane hore asparagus e kanna ea ba le motsoako o sebetsang o ntlafatsang methapo ea mali, ka hona e theola khatello ea mali.

6. E Ka U Thusa Ho Theola Boima ba 'mele

Hajoale, ha ho liphuputso tse lekotseng litlamorao tsa asparagus ho theoleng boima ba 'mele.

Leha ho le joalo, e na le thepa e 'maloa e ka u thusang ho theola boima ba' mele.

Ntlha ea pele, e na le lik’hilojule tse tlaase haholo, e nang le lik’hilojule tse 20 feela ka halofo ea senoelo. Sena se bolela hore o ka ja asparagus e ngata ntle le ho ja likhalori tse ngata.

Ho feta moo, ke metsi a ka bang 94%. Patlisiso e fana ka maikutlo a hore ho ja khalori e tlase, lijo tse nang le metsi a mangata ho amahanngoa le ho theola boima ba 'mele (,).

Asparagus e boetse e na le fiber e ngata, e hokahantsoeng le ho theola boima ba 'mele le ho theola boima ba' mele (,).

Kakaretso Asparagus e na le likarolo tse 'maloa tse e etsang lijo tse nang le botsoalle ba ho theola boima ba' mele. E na le lik’hilojule tse tlaase, e na le metsi a mangata ebile e na le fiber e ngata.

7. Ho bonolo ho e eketsa lijong tsa hau

Ntle le ho ba le phepo e nepahetseng, asparagase e monate ebile e bonolo ho e kenyelletsa lijong tsa hau.

E ka pheha ka mekhoa e fapaneng, ho kenyelletsa ho belisoa, ho besoa, ho chesoa, ho besoa le ho besoa. U ka reka asparagus e entsoeng ka makotikoting, e phehiloeng pele 'me e loketse ho jeoa.

Asparagus e ka sebelisoa lijong tse ngata tse kang lisalate, li-fries, frittatas, omelets le pastas, 'me e etsa sejana se monate haholo.

Ho feta moo, e theko e phahameng haholo ebile e fumaneha haholo mabenkeleng a mangata a korosari.

Ha u reka asparagase e ncha, batla stems e tiileng le malebela a thata, a koetsoeng.

Kakaretso Asparagus ke meroho e monate le e tenyetsehang eo ho leng bonolo ho e kenyelletsa lijong tsa hau. E kenyeletse ho salate, frittatas, omelets le stir-fries.

Ntlha ea Bohlokoa

Asparagus ke tlatsetso e matlafatsang le e monate ho lijo life kapa life. E na le lik'hilojule tse tlase ebile e na le mohloli o moholo oa limatlafatsi, ho kenyeletsoa fiber, folate le livithamini A, C le K.

Ntle le moo, ho ja asparagus ho na le melemo e 'maloa ea bophelo bo botle, ho kenyelletsa ho theola boima ba' mele, ts'ebetso e ntlafetseng ea ts'oaetso, sephetho sa boimana bo phetseng hantle le khatello e tlase ea mali.

Hape, e theko e tlaase, e bonolo ho e lokisetsa ebile e etsa tlatsetso e monate ho lipepe tse ngata.

Senoelo sa halofo feela sa asparagus se na le ligrama tse 1.8 tsa fiber, e leng 7% ea litlhoko tsa hau tsa letsatsi le letsatsi.

Boithuto bo bontša hore lijo tse nang le litholoana le meroho e nang le fiber e ngata li ka thusa ho fokotsa menyetla ea khatello e phahameng ea mali, lefu la pelo le lefu la tsoekere (,,).

Asparagus e na le fiber e ngata e sa keneng, e eketsang bongata ho setulo mme e ts'ehetsa ho tsamaea ha mala kamehla.

E boetse e na le fiber e nyane e qhibilihang, e qhibilihang ka metsing ebe e etsa ntho e kang ea gel ka har'a tšilo ea lijo.

Faeba e qhibilihang e fepa libaktheria tse mosa ka maleng, joalo ka Bifidobacteria le Lactobacillus ().

Ho eketsa palo ea libaktheria tsena tse molemo ho bapala karolo ea ho matlafatsa sesole sa 'mele le ho hlahisa limatlafatsi tse hlokahalang joalo ka livithamini B12 le K2 (,,).

Ho ja asparagus e le karolo ea lijo tse nang le fiber ke tsela e ntle ea ho thusa ho fihlela litlhoko tsa hau tsa fiber le ho boloka sistimi ea hau ea tšilo ea lijo e phetse hantle.

Kakaretso Joaloka mohloli o motle oa fiber, asparagus e khothaletsa bophelo bo botle khafetsa le tšilo ea lijo 'me e ka thusa ho fokotsa menyetla ea lefu la pelo, khatello e phahameng ea mali le lefu la tsoekere.

4. E thusa ho tšehetsa bokhachane bo phetseng hantle

Asparagus ke mohloli o motle oa folate, o tsejoang hape e le vithamine B9.

Halofo feela ea senoelo sa asparagus e fa batho ba baholo 34% ea litlhoko tsa bona tsa letsatsi le letsatsi le basali ba baimana ka 22% ea litlhoko tsa bona tsa letsatsi le letsatsi (1).

Folate ke phepo ea bohlokoa e thusang ho theha lisele tse khubelu tsa mali le ho hlahisa DNA bakeng sa kholo le kholo e phetseng hantle. Ho bohlokoa haholo nakong ea bokhachane ho netefatsa kholo e phetseng hantle ea lesea.

Ho fumana folate e lekaneng mehloling e kang asparagus, meroho e makhasi a matala le litholoana ho ka itšireletsa khahlanong le bofokoli ba methapo ea methapo, ho kenyeletsoa spina bifida (,).

Liphoso tsa Neural tube li ka lebisa ho mathata a fapaneng, ho tloha ho mathata a ho ithuta ho haelloa ke mala le senya ho ea holofala 'meleng (,).

Ebile, folate e lekaneng e bohlokoa haholo nakong ea bokhachane pele ho boimana le bokhachane ba pelehi hoo ho khothalletsoang hore litlatsetso tsa tlatsetso li netefatse hore basali ba fihlela litlhoko tsa bona.

Kakaretso Asparagus e na le folate e ngata (vithamine B9), phepo ea bohlokoa e thusang ho fokotsa kotsi ea likoli tsa methapo ea methapo nakong ea bokhachane.

5. E thusa ho fokotsa khatello ea mali

Khatello ea mali e phahameng e ama batho ba fetang limilione tse likete tse 1,3 lefats'eng ka bophara mme e le kotsi e kholo ea lefu la pelo le stroke ().

Patlisiso e fana ka maikutlo a hore ho eketsa phallo ea potasiamo ha o ntse o fokotsa ho noa letsoai ke mokhoa o atlehang oa ho theola khatello e phahameng ea mali (,).

Potasiamo e theola khatello ea mali ka litsela tse peli: ka ho phomotsa mabota a methapo ea mali le ho ntša letsoai le fetelletseng ka moroto ().

Asparagus ke mohloli o motle oa potasiamo, e fanang ka 6% ea litlhoko tsa hau tsa letsatsi le letsatsi ka kopi ea kopi ea halofo.

Ho feta moo, lipatlisiso ka likhoto tse nang le khatello e phahameng ea mali li fana ka maikutlo a hore asparagus e kanna ea ba le litšobotsi tse ling tse theolang khatello ea mali. Phuputsong e 'ngoe, likhoto li ne li fepuoa ka lijo tse nang le asparagase ea 5% kapa lijo tse tloaelehileng ntle le asparagus.

Kamora libeke tse 10, likhoto tse lijong tsa asparagus li ne li na le khatello ea mali e tlase ho 17% ho feta likhoto tse lijong tse tloaelehileng ().

Bafuputsi ba lumela hore phello ena e bakoa ke motsoako o sebetsang oa asparagus o etsang hore methapo ea mali e phahame.

Leha ho le joalo, lithuto tsa batho lia hlokahala ho netefatsa hore na motsoako ona o sebetsang o na le phello e tšoanang bathong.

Boemong bofe kapa bofe, ho ja meroho e nang le potasiamo e ngata, joalo ka asparagus, ke tsela e ntle ea ho thusa ho boloka khatello ea mali e le maemong a phetseng hantle.

Kakaretso Asparagus e na le potasiamo, diminerale e ka thusang ho theola khatello e phahameng ea mali. Ntle le moo, lipatlisiso tsa liphoofolo li fumane hore asparagus e kanna ea ba le motsoako o sebetsang o ntlafatsang methapo ea mali, ka hona e theola khatello ea mali.

6. E Ka U Thusa Ho Theola Boima ba 'mele

Hajoale, ha ho liphuputso tse lekotseng litlamorao tsa asparagus ho theoleng boima ba 'mele.

Leha ho le joalo, e na le thepa e 'maloa e ka u thusang ho theola boima ba' mele.

Ntlha ea pele, e na le lik’hilojule tse tlaase haholo, e nang le lik’hilojule tse 20 feela ka halofo ea senoelo. Sena se bolela hore o ka ja asparagus e ngata ntle le ho ja likhalori tse ngata.

Ho feta moo, ke metsi a ka bang 94%. Patlisiso e fana ka maikutlo a hore ho ja khalori e tlase, lijo tse nang le metsi a mangata ho amahanngoa le ho theola boima ba 'mele (,).

Asparagus e boetse e na le fiber e ngata, e hokahantsoeng le ho theola boima ba 'mele le ho theola boima ba' mele (,).

Kakaretso Asparagus e na le likarolo tse 'maloa tse e etsang lijo tse nang le botsoalle ba ho theola boima ba' mele. E na le lik’hilojule tse tlaase, e na le metsi a mangata ebile e na le fiber e ngata.

7. Ho bonolo ho e eketsa lijong tsa hau

Ntle le ho ba le phepo e nepahetseng, asparagase e monate ebile e bonolo ho e kenyelletsa lijong tsa hau.

E ka pheha ka mekhoa e fapaneng, ho kenyelletsa ho belisoa, ho besoa, ho chesoa, ho besoa le ho besoa. U ka reka asparagus e entsoeng ka makotikoting, e phehiloeng pele 'me e loketse ho jeoa.

Asparagus e ka sebelisoa lijong tse ngata tse kang lisalate, li-fries, frittatas, omelets le pastas, 'me e etsa sejana se monate haholo.

Ho feta moo, e theko e phahameng haholo ebile e fumaneha haholo mabenkeleng a mangata a korosari.

Ha u reka asparagase e ncha, batla stems e tiileng le malebela a thata, a koetsoeng.

Kakaretso Asparagus ke meroho e monate le e tenyetsehang eo ho leng bonolo ho e kenyelletsa lijong tsa hau. E kenyeletse ho salate, frittatas, omelets le stir-fries.

Ntlha ea Bohlokoa

Asparagus ke tlatsetso e matlafatsang le e monate ho lijo life kapa life. E na le lik'hilojule tse tlase ebile e na le mohloli o moholo oa limatlafatsi, ho kenyeletsoa fiber, folate le livithamini A, C le K.

Ntle le moo, ho ja asparagus ho na le melemo e 'maloa ea bophelo bo botle, ho kenyelletsa ho theola boima ba' mele, ts'ebetso e ntlafetseng ea ts'oaetso, sephetho sa boimana bo phetseng hantle le khatello e tlase ea mali.

Hape, e theko e tlaase, e bonolo ho e lokisetsa ebile e etsa tlatsetso e monate ho lipepe tse ngata.