I-asparagus , imifuno ethandwayo kunye nesondlo, idume ngencasa yayo eyahlukileyo kunye neenzuzo zempilo. Le mifuno iguquguqukayo inokukonwatyiswa, iqhunyiswe, okanye igcadiswe, iyenze ibe nencasa yokongeza kwizidlo ezahlukeneyo. I-Asparagus igcwele izondlo ezibalulekileyo ezifana ne-vitamin K, i-vitamin C, i-folate, kunye ne-potassium, kwaye ingumthombo ocebileyo we-fiber yokutya, inceda ukugaya kunye nokukhuthaza amathumbu aphilileyo. Ngelixa ikhuselekile ngokubanzi, abanye abantu banokufumana iziphumo ebezingalindelekanga ezifana nerhasi ngenxa yeecarbohydrates ezithile ezingatyiwayo kwi-asparagus. Ubungakanani obufunekayo ukwenza iziphumo ezinjalo ziyahluka phakathi kwabantu. Ukwandisa inzuzo kunye nokunciphisa nayiphi na imiphumo enokubakho, kubalulekile ukusebenzisa i-asparagus ngokumodareyitha kwaye uqwalasele amanqanaba okunyamezela komntu ngamnye. I-Asparagus inika intaphane yeenzuzo zempilo kwaye inokuba yinxalenye yexabiso lokutya okunokulinganisela xa idliwe ngengqondo.
I-Asparagus yimifuno eyaziwayo ngencasa yayo ekhethekileyo kunye neenzuzo ezininzi zempilo. Enoba uyayonwabela i-grilled, i-steamed, okanye i-asparagus eyosiweyo, i-asparagus ingaba yongezwa okumnandi kuso nasiphi na isidlo. Nangona kunjalo, njengako nakuphi na ukutya, kubalulekile ukukusebenzisa ngokumodareyitha ukuphepha naziphi na iziphumo ebezingalindelekanga.
Xa kuziwa kwisondlo, i-asparagus yindawo yamandla. Ineekhalori ezisezantsi kwaye igcwele iivithamini kunye neeminerali ezibalulekileyo, ezinjengevithamin K, ivithamin C, ifolate, kunye nepotassium. Ukongeza, ngumthombo omkhulu wefiber yokutya, enokunceda ekutyeni kwaye ikhuthaze amathumbu asempilweni. Ukufaka i-asparagus ekudleni kwakho kunokufaka isandla kwimpilo yonke kunye nokuphila kakuhle.
Ngelixa i-asparagus ikhuselekile ukutyiwa, abanye abantu banokufumana iziphumo ebezingalindelekanga. Esinye isiphumo esiqhelekileyo kukuveliswa kwegesi. Oku kungenxa yobukho beecarbohydrates ezithile kwi-asparagus abathi abanye abantu bakufumanisa kunzima ukwetyisa. Nangona kunjalo, isixa se-asparagus esifunekayo ukubangela igesi siyahluka kumntu nomntu. Ukuba ufumanisa ukuba ufumana igesi emva kokutya i-asparagus, kunokuba luncedo ukunciphisa ukutya kwakho okanye uzame ukupheka ngendlela eyenza kube lula ukugaya.
Ukuqukumbela, i-asparagus yimifuno enomsoco onokuyonwabela njengenxalenye yokutya okunokulinganisela. Inika uluhlu olubanzi lweevithamini kunye neeminerali ngelixa iphantsi kweekhalori. Nangona kunjalo, kubalulekile ukuba uqaphele ukunyamezela kwakho komntu ngamnye kwaye uyisebenzise ngokumodareyitha ukunqanda naziphi na iziphumo ebezingalindelekanga, ezifana negesi. Ngoko ke qhubeka ujonge incasa ekhethekileyo ye-asparagus, kodwa khumbula ukumamela umzimba wakho kwaye wenze ukhetho olusebenza kakuhle kuwe.
IiNzuzo ezinokuthi zibekho kwiMpilo ngokuTya iAsparagus
I-Asparagus ayiyona nje imifuno emnandi, kodwa ibonelela ngeenzuzo ezininzi zempilo. Ukufaka i-asparagus ekudleni kwakho kunokukunika izondlo ezahlukeneyo ezibalulekileyo kwimpilo yakho yonke.
Nazi ezinye zeenzuzo zempilo ezinokubakho ngokutya i-asparagus:
- Zityebile kwiivithamini kunye neeminerali: Iasparagus ngumthombo omkhulu weevithamin A, C, E, no-K. Ikwanazo neeminerali ezibalulekileyo ezifana nepotassium, i-iron, necalcium, ezibaluleke kakhulu ekugcineni imisebenzi yomzimba isempilweni.
- Iphezulu kwi-antioxidants: I-Asparagus igcwele i-antioxidants, kuquka i-flavonoids kunye ne-polyphenols, ezinceda ukukhusela iiseli zakho kumonakalo obangelwa yi-radicals eyingozi. Ezi antioxidants nazo zinokuba negalelo ekunciphiseni ukuvuvukala emzimbeni.
- Ixhasa impilo yokwetyisa: I-asparagus ngumthombo olungileyo wefiber yokutya, enceda ekucoleni kwaye inceda ekuthinteleni ukuqhina. Kwakhona iqulethe i-prebiotics, ekhuthaza ukukhula kweebhaktheriya ze-gut enenzuzo, igalelo kwinkqubo yokugaya enempilo.
- Inokuphucula ukusebenza kwengqondo: Olunye uphando lubonisa ukuba umxholo we-folate kwi-asparagus unokunceda ukuphucula umsebenzi wokuqonda kunye nokunciphisa umngcipheko wokuncipha kwengqondo okunxulumene neminyaka. I-Folate iyimfuneko kwimveliso ye-neurotransmitters kwingqondo.
- Inokuxhasa impilo yentliziyo: Umxholo ophezulu we-folate kunye ne-antioxidants kwi-asparagus unokufaka isandla kwimpilo yentliziyo. I-Folate inceda amanqanaba asezantsi e-homocysteine, adityaniswa nomngcipheko owongezelelweyo wesifo senhliziyo, ngelixa i-antioxidants inceda ukunciphisa uxinzelelo lwe-oxidative, into eyaziwayo yomngcipheko wesifo senhliziyo.
- Inganceda ukulawula ubunzima: I-Asparagus iphantsi kweekhalori kwaye iphezulu kwi-fiber, iyenza ibe yongezwa kakhulu kwisondlo sokunciphisa umzimba. Umxholo wefiber unceda ukuba uzive ugcwele ixesha elide, unciphisa ukuthathwa kwekhalori kunye nokukhuthaza ukwehla kobunzima.
Ngelixa i-asparagus ibonelela ngeenzuzo ezahlukeneyo zempilo, kubalulekile ukuzisebenzisa ngokumodareyitha njengenxalenye yokutya okunokulinganisela. Ukuba unazo naziphi na iimeko zempilo ezisisiseko okanye izinto ezikuxhalabisayo, kusoloko kungcono ukudibana nengcali yezempilo ngaphambi kokuba wenze utshintsho olubalulekileyo kwindlela otya ngayo.
Iphezulu kwizondlo ezifana ne-vitamin K, i-folate, i-fiber kwi-Asparagus
I-Asparagus yimifuno enesondlo enika izibonelelo ezininzi zempilo. Iphezulu kakhulu kwizondlo ezibalulekileyo ezifana ne-vitamin K, i-folate, kunye ne-fiber.
IVithamin K ibalulekile ekubambeni igazi kunye nempilo yamathambo. Ngokutya i-asparagus, unokuqinisekisa ukuba umzimba wakho unokubonelela okwaneleyo kwale vithamini, eyimfuneko ekubambeni kwegazi ngokufanelekileyo kunye nokubunjwa kwamathambo.
I-Folate, eyaziwa ngokuba yi-vitamin B9, ibalulekile ekuveliseni i-DNA kunye neeseli ezibomvu zegazi. Ibaluleke kakhulu kubasetyhini abakhulelweyo, njengoko inceda ukuthintela iziphene ezithile ekuzalweni kwazo. I-Asparagus ngumthombo wendalo we-folate, iyenza ibe yongezwa ngokugqwesileyo kukutya okunempilo.
Ngapha koko, i-asparagus iphezulu kwifiber, edlala indima ebalulekileyo ekugcineni impilo yokugaya. Ifayibha inceda ukulawula ukuhamba kwamathumbu, inqanda ukuqhinwa, kwaye ikhuthaza i-microbiome yamathumbu esempilweni. Ukubandakanya i-asparagus ekudleni kwakho kunokufaka isandla kwinkqubo yokugaya ukutya kakuhle.
Ukongeza kwezi zondlo eziphambili, i-asparagus iqulethe iindidi ze-antioxidants, ezibandakanya iivithamini A kunye ne-C, ezinceda ukukhusela umzimba kwi-radicals yamahhala kunye noxinzelelo lwe-oxidative. Ezi antioxidants zinegalelo kwimpilo yonke kwaye zinokunceda ukunciphisa umngcipheko wezifo ezingapheliyo.
Ngokubanzi, i-asparagus yimifuno enomsoco enokubonelela ngeenzuzo ezininzi zempilo. Nokuba uyayonwabela i-steam, yosiwe, okanye yosiwe, ukufaka i-asparagus ekutyeni kwakho kunokuba yindlela emnandi yokunyusa isondlo sakho kunye nokuxhasa impilo yakho yonke.
I-Antioxidant kunye ne-anti-inflammatory properties ye-Asparagus
I-Asparagus ayiyona nje imifuno emnandi kodwa ikwangumthombo omkhulu we-antioxidants kunye ne-anti-inflammatory compounds. Ezi zakhiwo zenza ukuba ibe yinto ebalulekileyo yokongeza kwisondlo esinempilo.
Ii-Antioxidants zizinto ezinceda ukukhusela umzimba kumonakalo obangelwa ziimolekyuli eziyingozi ezibizwa ngokuba ziiradicals zasimahla. I-Asparagus ityebile kwii-antioxidants ezahlukeneyo, kuquka iivithamini A, C, kunye ne-E, kunye ne-selenium kunye ne-zinc. Ezi antioxidants zinceda ukunciphisa iiradicals zasimahla kwaye zithintele uxinzelelo lwe-oxidative, olunxulunyaniswa nezifo ezingapheliyo ezinjengomhlaza, isifo sentliziyo kunye nesifo seswekile.
Ukongeza kumxholo wayo we-antioxidant, i-asparagus iqulethe i-anti-inflammatory compounds. Ukuvuvukala okungapheliyo kungumba onegalelo kwiingxaki ezininzi zempilo, kubandakanya isifo samathambo, isifo seswekile, kunye nesifo sentliziyo. I-Asparagus iqulethe i-phytonutrients ezifana ne-saponins kunye ne-flavonoids, eziye zaboniswa ukuba zineempembelelo ezichasayo.
Ngapha koko, i-asparagus ngumthombo olungileyo wefiber yokutya, edlala indima ekunciphiseni ukuvuvukala. Ifayibha inceda ukulawula amajoni omzimba kwaye ikhusela ukudumba okugqithisileyo emzimbeni.
Ngokubandakanya i-asparagus ekudleni kwakho, unokuzuza kwi-antioxidant kunye ne-anti-inflammatory properties. Ngumfuno oguquguqukayo onokunanditshwa kwiindidi ezahlukeneyo zokutya, njengesaladi, i-stir-fries kunye nesuphu.
Phawula: Nangona i-asparagus ikhuselekile ngokubanzi ukuba itye kwimilinganiselo ephakathi, kubalulekile ukuqaphela ukuba ukusetyenziswa ngokugqithiseleyo kunokubangela iziphumo ebezingalindelekanga ezifana negesi kunye nokuqunjelwa. Kunconywa ukuba udle i-asparagus ngokumodareyitha kwaye uphulaphule impendulo yomzimba wakho.
Ukwehla okunokwenzeka kokutya kakhulu iAsparagus
Ngelixa i-asparagus ithathwa njengemifuno enempilo kwaye enesondlo, ukuyidla kakhulu kunokuba nemiphumo emibi. Nazi izinto ezimbalwa ezinokuthi zibe neengxaki zokutya ubuninzi be-asparagus:
1. Irhasi kunye nokudumba: Iasparagus inecarbohydrate ebizwa ngokuba yiraffinose, ekunokuba nzima kwabanye abantu ukuyicola. Oku kunokukhokelela kwirhasi, ukuqunjelwa, kunye nokungonwabi, ngakumbi kubantu abaneenkqubo zokwetyisa ezibuthathaka.
2. Ivumba lomchamo: I-asparagus iqulethe ikhompawundi yesulfure ebizwa ngokuba yi-mercaptan, enokunika umchamo ivumba elahlukileyo. Nangona oku kungenabungozi, abanye abantu banokukufumanisa kungathandekiyo okanye ukuhlazisa.
3. Umngcipheko wamatye ezintso: I-asparagus iphezulu kwi-oxalate, into enokuthi ifake isandla ekubunjweni kwamatye ezintso kubantu abasengozini. Ukuba unembali yamatye ezintso okanye usemngciphekweni, kubalulekile ukumodareyitha ukutya kwakho kwe-asparagus kwaye udibane nochwepheshe bezempilo.
4. Ukwalana: Nangona kunqabile, abanye abantu banokuba ne-allergies kwi-asparagus. Iimpawu zinokubandakanya ukurhawuzelelwa, ukurhawuzelelwa, ukudumba, okanye ukuphefumla nzima. Ukuba ufumana nayiphi na yale mpawu emva kokutya i-asparagus, funa unyango ngokukhawuleza.
5. Ukuphazamiseka kumayeza athile: I-Asparagus iqulethe iikhompawundi ezinokuphazamisa ukusebenza kwamayeza athile, njengegazi elincinci okanye i-anticoagulants. Ukuba uthatha nawaphi na amayeza, kubalulekile ukubonisana nomboneleli wakho wezempilo ngaphambi kokwandisa kakhulu ukusetyenziswa kwe-asparagus.
Ngokubanzi, i-asparagus yimifuno enesondlo enokuthi yonwabele njengenxalenye yokutya okunokulinganisela. Nangona kunjalo, kubalulekile ukuba uyisebenzise ngokumodareyitha kwaye uqaphele nakuphi na ukuhla okunokuthi kwenzeke, ngakumbi ukuba unenkxalabo ethile yezempilo okanye iimeko.
Imiba yesisu njengerhasi, ukuqunjelwa okanye urhudo ngokutya iAsparagus
Ukutya i-asparagus ngamanye amaxesha kunokukhokelela kwimiba yesisu, njengegesi, ukuqunjelwa, okanye isifo sohudo. Nangona i-asparagus ngokuqhelekileyo ithathwa njengemifuno enempilo, iqulethe uhlobo lwe-carbohydrate ebizwa ngokuba yi-raffinose abanye abantu banokuba nobunzima bokugaya.
I-Raffinose yiswekile efumaneka kwimifuno eyahlukeneyo, kuquka i-asparagus. Iphuma kwiqela le-carbohydrates eyaziwa ngokuba yi-oligosaccharides, enokuba nzima ukuba umzimba uphule ngokupheleleyo. Xa ezi carbohydrates zifikelela emathunjini amakhulu zingagatywanga, zinokuvundiswa yintsholongwane yamathumbu, ekhokelela ekuveliseni igesi.
Irhasi sisiphumo esiqhelekileyo sokutya i-asparagus, kwaye inokubangela ukungakhululeki, ukuqunjelwa, kunye nokuqunjelwa. Abanye abantu banokufumana i-stools okanye isifo sohudo emva kokutya i-asparagus, njengoko i-carbohydrates engapheliyo inokutsala amanzi emathunjini amakhulu kwaye ibangele ukunyuka kwamathumbu.
Ukuba ufumana iingxaki zesisu emva kokutya i-asparagus, kunokuba luncedo ukunciphisa ukutya kwakho okanye uzame ukuyipheka ngokuhlukileyo. Ukupheka i-asparagus kunokunceda ukuphula ezinye ze-carbohydrates ezinzima, okwenza kube lula kwinkqubo yokugaya. Ukongeza, ukusela amanzi amaninzi kunye nokutya ukutya okunokulinganisela okubandakanya ukutya okutyebileyo kwefayibha kunokunceda ukukhuthaza ukugaya okunempilo.
Kubalulekile ukuba uqaphele ukuba ngelixa i-gesi, i-bloating, kunye ne-diarrhea isenokungakhululeki, ngokuqhelekileyo ayinzima kwaye ihlala ixazulula ngokwabo. Nangona kunjalo, ukuba ufumana iimpawu ezinzima okanye eziqhubekayo, isoloko ilungile ukuba udibane nochwepheshe bezempilo ukuba bakhuphe nayiphi na imeko ephantsi okanye i-allergies.
I-Asparagus: Ukusebenzisana namayeza athile
I-Asparagus yimifuno enesondlo egcwele iivithamini, iiminerali, kunye ne-antioxidants. Nangona kunjalo, kubalulekile ukuba uqaphele ukusebenzisana okunokwenzeka phakathi kwe-asparagus kunye namayeza athile. Olu nxibelelwano lunokuchaphazela indlela amayeza asebenza ngayo emzimbeni wakho kwaye kunokukhokelela kwiziphumo ebezingalindelekanga ezingafunekiyo.
Nanga amanye amayeza anokunxibelelana ne-asparagus:
- I-Diuretics: I-Asparagus yi-diuretic yendalo, oku kuthetha ukuba inokunyusa ukuveliswa komchamo. Ukuba uthatha amayeza e-diuretic, afana ne-furosemide okanye i-hydrochlorothiazide, ukuwadibanisa ne-asparagus kunokunyusa umngcipheko wokuphelelwa ngamanzi emzimbeni.
- I-Anticoagulants: I-Asparagus ine-vitamin K, edlala indima ekuqiniseni igazi. Ukuba uthatha amayeza e-anticoagulant, afana ne-warfarin okanye i-heparin, ukutya okuninzi kwe-asparagus kunokuchaphazela ukusebenza kweyeza kunye nokunyusa umngcipheko wokuphuma kwegazi.
- Imithi ye-Antihypertensive: I-Asparagus ifunyenwe ineempembelelo ze-hypotensive, oku kuthetha ukuba inokunciphisa uxinzelelo lwegazi. Ukuba uthatha amayeza oxinzelelo lwegazi oluphezulu, njenge-ACE inhibitors okanye i-beta-blockers, ukutya i-asparagus kunokuqinisa imiphumo yeyeza kwaye kubangele uxinzelelo lwegazi oluphantsi.
- I-Lithium: I-Asparagus iqulethe ixabiso eliphakathi kwe-lithium yendalo. Ukuba uthatha amayeza e-lithium, ukutya ixabiso eliphezulu le-asparagus kunokunyusa amanqanaba e-lithium egazini lakho, okukhokelela kwimiphumo emibi.
Kubalulekile ukuthetha nomboneleli wakho wezempilo okanye ukhemisti ukuba uthatha nawaphi na amayeza kwaye awuqinisekanga malunga nokusebenzisana okunokwenzeka kunye ne-asparagus. Bangakunika isikhokelo kwaye bakuncede wenze izigqibo ezizizo malunga nokutya kwakho kunye nerejimeni yamayeza.
Khumbula, ukumodareyitha kungundoqo xa kuziwa ekufakeni i-asparagus ekudleni kwakho. Yonwabele njengenxalenye yesidlo esilungeleleneyo kwaye udibane nengcali yezempilo ukuze ufumane iingcebiso zomntu.
I-Asparagus eCetyisiweyo yokuBonisa ubungakanani kunye nokuModareyitha
Xa kuziwa ekujongeni i-asparagus, kubalulekile ukukhumbula ukuba ukumodareyitha kubalulekile. Nangona i-asparagus iyimifuno enomsoco, ukutya imali eninzi kunokukhokelela kwimiphumo ethile, njengegesi okanye ukuqunjelwa.
Ubungakanani obucetyiswayo be-asparagus bumalunga nekomityi enye, elingana ne-6 ukuya kwi-8 yemikhonto ephakathi. Lo bungakanani bokukhonza bubonelela ngolungelelwaniso olufanelekileyo lweevithamini, iiminerali, kunye nefiber, ngaphandle kokuphazamisa inkqubo yakho yokugaya.
Ukuba umtsha ekutyeni i-asparagus okanye unenkqubo ebuthathaka yokugaya ukutya, kungcono uqale ngesayizi encinci yokukhonza kwaye uyandise ngokuthe ngcembe njengoko umzimba wakho uhlengahlengisa. Oku kunokunceda ukukhusela nayiphi na into engathandekiyo okanye imiba yokugaya enokuthi ivele ekutyeni i-asparagus eninzi ngokukhawuleza.
Kwakhona kubalulekile ukuqaphela ukuba i-asparagus yimifuno ene-calorie ephantsi, malunga ne-20 calories ngekomityi. Oku kuyenza ibe lukhetho olukhulu kwabo bajonga i-calorie yabo okanye abazama ukugcina ubunzima obunempilo.
Ukongeza ekukhonzeni ubungakanani, kubalulekile ukuqwalasela indlela i-asparagus elungiswa ngayo kwaye iphekwe. I-asparagus ephunga okanye i-sautéing lightly inceda ukugcina ixabiso layo lesondlo kunye nencasa. Gwema ukupheka ngokugqithiseleyo, njengoko oku kunokubangela ukuthungwa kwe-mushy kunye nokulahlekelwa kwezondlo.
Ukuqukumbela, ngelixa i-asparagus iyimifuno enomsoco onokuyonwabela njengenxalenye yokutya okunokulinganisela, kubalulekile ukuyidla ngokumodareyitha. Namathela kubungakanani obucetyiswayo bekomityi enye kwaye uhlengahlengise ngokwezidingo zakho kunye nokunyamezela. Ngokwenza njalo, unokunandipha inzuzo yezempilo ye-asparagus ngaphandle kokufumana nayiphi na imiphumo emibi.
Malunga ne-6-8 imikhonto enye ekhonza iAsparagus
Xa kuziwa kwi-asparagus, ukulawulwa kwesahlulo kubalulekile. Ubungakanani bokutya be-asparagus buthathwa ngokuba malunga nemikhonto emi-6-8. Esi sixa sicetyiswa ngokubanzi ukuba sinikeze ulungelelwaniso olulungileyo lwezondlo ngaphandle kokugqithisa.
I-Asparagus yimifuno enesondlo ephantsi kweekhalori kwaye igcwele iivithamini ezibalulekileyo kunye neemaminerali. Ngumthombo olungileyo wefiber, folate, vitamin C, vitamin K, kunye ne-antioxidants. Ukubandakanya i-asparagus ekudleni kwakho kunokunceda ukuxhasa amajoni omzimba anempilo, ukukhuthaza ukugaywa, kunye nokubonelela ngoluhlu lwezinye izibonelelo zempilo.
Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ukutya i-asparagus eninzi ngamanye amaxesha kunokuba nemiphumo emibi. I-asparagus iqulethe i-compound ebizwa ngokuba yi-asparagine, enokuthi ihlelwe ngumzimba ibe yi-sulfur compounds. Ezi khompawundi zesulfure zinokubangela ivumba elahlukileyo kumchamo, nto leyo abanye abantu banokuyifumana ingathandekiyo.
Ukongeza, abanye abantu banokufumana imiba yokugaya ukutya njengerhasi okanye ukuqunjelwa xa besitya izixa ezikhulu ze-asparagus. Oku kubangelwa kukuba i asparagus inodidi lwe carbohydrate ekuthiwa yi raffinose, ekunokuba nzima ukuba umzimba ulwetyise. Ukuba ufumana ezi mpawu, kunokuba luncedo ukunciphisa ukutya kwakho kwe-asparagus okanye ukuyipheka ngendlela eyenza kube lula ukugaya.
Ngokubanzi, i-asparagus inokuba yongezwa okunempilo kwaye okumnandi ekudleni kwakho. Khumbula nje ukuba uyonwabele ngokumodareyitha kwaye umamele iimfuno zomzimba wakho kunye nokunyamezelana.
Ukutya kakhulu iAsparagus kunokubangela iingxaki zokwetyisa
Ngelixa i-asparagus iyimifuno enesondlo enokubonelela ngeenzuzo ezininzi zempilo, ukutya ubuninzi bayo kunokukhokelela kwiingxaki zokugaya. I-Asparagus iqulethe i-compound ebizwa ngokuba yi-asparagine, enokuthi isebenze njenge-diuretic yendalo kwaye ibe negalelo ekwandiseni ukuveliswa komchamo. Esi siphumo se-diuretic sinokukhokelela ekuphelelweni kwamanzi kunye nokungalingani kwe-electrolyte ukuba ubuninzi be-asparagus budliwe.
Ukongezelela, i-asparagus iqulethe uhlobo lwe-carbohydrate ebizwa ngokuba yi-raffinose, eyaziwayo ngokubangela igesi kunye nokudumba kwabanye abantu. IRaffinose yiswekile entsonkothileyo umzimba womntu ongenakuze uyetyiswe ngokupheleleyo ngokwawo. Kunoko, ichithwa yibhaktheriya emathunjini amakhulu, okubangela ukuveliswa kwegesi njengemveliso. Ngoko ke, ukutya i-asparagus eninzi kunokukhokelela kwiimpawu ezingathandekiyo zokugaya ukutya ezifana ne-flatulence kunye nokukhathazeka kwesisu.
Ngapha koko, i-asparagus ngumthombo wefiber yokutya, eyimfuneko ekugcineni inkqubo yokugaya ukutya esempilweni. Nangona kunjalo, ukusebenzisa inani eligqithisileyo lefiber, ngakumbi ngaphandle kwe-hydration eyaneleyo, kunokukhokelela ekugqityweni okanye kurhudo. Kubalulekile ukulinganisela ukutya kwakho kwe-asparagus kunye neminye imithombo yefiber kwaye uhlale u-hydrated ukukhusela nayiphi na imiba yokugaya.
| Iingxaki zokugaya ukutya eziqhelekileyo ezibangelwa kukutya kakhulu iAsparagus |
|---|
| Ukuphelelwa ngamanzi emzimbeni |
| Ukungalingani kwe-Electrolyte |
| Irhasi |
| Ukuqunjelwa |
| Ukuqunjelwa |
| Ukukhathazeka kwesisu |
| Ukuqunjelwa |
| Urhudo |
Ukuqukumbela, ngelixa i-asparagus inokuba yongezwa ngokusempilweni kwisondlo sakho, kubalulekile ukuba uyisebenzise ngokumodareyitha ukuphepha iingxaki ezinokubakho zokugaya. Ukuba ufumana nakuphi na ukungonwabi okanye imiba yokugaya ukutya emva kokutya i-asparagus, kunokuba luncedo ukunciphisa ukutya kwakho okanye ukuthetha nochwepheshe bezempilo ukuze ufumane iingcebiso zomntu.
Iingcebiso zokuThintela iGesi eNxulumene ne-Asparagus kunye nokuQhuthuka
Ukuba uyakonwabela ukutya i-asparagus kodwa ufumanisa ukuba ibangela irhasi kunye nokuqunjelwa, kukho iingcebiso ezininzi onokuthi uzilandele ukunceda ukukhusela ezi ziphumo bezingalindelekanga:
1. Pheka i-asparagus ngokucokisekileyo: Ukupheka i-asparagus kunokunceda ukuphula imicu kwaye kube lula ukugaya. Ukubilisa okanye ukutshisa i-asparagus de ibe yithenda kunokunceda ukunciphisa amathuba okuba negesi kunye nokuqunjelwa.
2. Hlafuna ukutya kwakho ngocoselelo: Ukuthatha ixesha lokuhlafuna i-asparagus yakho ngokucokisekileyo kunokunceda kwinkqubo yokugaya. Ukuhlafuna kuqhekeza ukutya kube ngamaqhekeza amancinci, okwenza kube lula ukuba umzimba wakho uphuke kwaye ufunxe izondlo.
3. Qala ngamacandelo amancinci: Ukuba ufumanisa ukuba i-asparagus ibangela i-gas kunye ne-bloating, zama ukuqala ngeengxenye ezincinci kwaye ngokuthe ngcembe wandise inani ngexesha. Oku kunokunika umzimba wakho ithuba lokuhlengahlengisa kwaye kunokunceda ukunciphisa ukwenzeka kwerhasi kunye nokuqunjelwa.
4. Sela amanzi amaninzi: Ukuhlala u-hydrated kunokunceda ukukhuthaza ukugaywa okunempilo kunye nokuthintela ukuqhina, okunokuthi kube negalelo kwi-gesi kunye ne-bloating. Qiniseka ukuba usela amanzi aneleyo imini yonke ukuxhasa impilo yokwetyisa.
5. Zama iindlela zokupheka ezilula ekwetyisweni: Ukuba usenamava egesi kunye nokuqunjelwa emva kokupheka i-asparagus, unokuzama iindlela ezahlukeneyo zokupheka. Ukugcoba okanye ukugcoba i-asparagus kunokunika incasa eyahlukileyo kunye nokuthungwa, okunokuba lula kwinkqubo yakho yokugaya.
6. Qwalasela izixhobo zokwetyisa: Ukuba uhlala ufumana igesi kunye ne-bloating emva kokutya i-asparagus, unokufuna ukucinga ngokuthatha izixhobo zokugaya ukutya ezifana ne-probiotics okanye i-enzymes yokugaya. Ezi zongezo zinokunceda ukuxhasa ukugaya okunempilo kunye nokunciphisa igesi kunye nokudumba.
7. Mamela umzimba wakho: Inkqubo yokwetyisa yomntu wonke yodwa, ngoko ke kubalulekile ukunikela ingqalelo kwindlela umzimba wakho osabela ngayo kwi-asparagus. Ukuba ufumanisa ukuba ihlala ibangela igesi kunye nokuqunjelwa, unokufuna ukunciphisa ukutya kwakho okanye ukuphephe ngokupheleleyo.
Khumbula, ukuba unayo nayiphi na inkxalabo malunga nempilo yakho yokwetyisa okanye ufumana iimpawu ezinzima, kusoloko kungcono ukudibana nengcali yezempilo.
Ukukhupha izikhondo ezomeleleyo, ukuhlafuna okwaneleyo kweAsparagus
Xa ulungiselela i-asparagus, kubalulekile ukukhupha iziqu ezinzima ngaphambi kokupheka. Umaleko wangaphandle weziqu unokuba ne-fibrous kwaye uhlafune, okwenza kube nzima ukunandipha imifuno. Ngokuxobula umaleko wangaphandle onzima, unokutyhila indawo enethenda kunye neyomnandi ye-asparagus.
Ukucoca i-asparagus, mane ubambe isiqu ezantsi kwaye usebenzise i-peeler yemifuno ukususa umaleko wangaphandle. Qala kwisiseko kwaye usebenze indlela yakho phezulu ukuya kwincam. Yiba mnene ngelixa uxobula ukunqanda ukophuka okanye ukonakalisa isiqu.
Ukongeza ekuhlahleni, ukuhlafuna okwaneleyo kubalulekile xa usitya i-asparagus. Ukuhlafuna imifuno ngokucokisekileyo kunceda ukuphula imicu kwaye kukhulule incasa. Ikwanceda ekucoleni nasekufunxeni izondlo.
Ngokuhlambulula iziqu ezinzima kunye nokuhlafuna i-asparagus ngokufanelekileyo, unokuyonwabela ngokupheleleyo incasa yayo kwaye uvune izibonelelo zayo zondlo. Ngoko, kwixesha elizayo xa upheka i-asparagus, ungalibali ukuyixobula kwaye uyihlafune kakuhle!
Ngokucothayo ukwanda kokutya ngokuhamba kwexesha iAsparagus
Xa kuziwa ekufakeni i-asparagus kwisidlo sakho, kubalulekile ukuqala ngokucotha kwaye ngokuthe ngcembe wandise ukutya kwakho ngexesha. Oku kubaluleke ngakumbi ukuba awuqhelanga ukutya i-asparagus rhoqo.
Esinye isizathu soku kukuba iasparagus inodidi lwecarbohydrate ebizwa ngokuba yiraffinose, ekunokuba nzima kwabanye abantu ukuyicola. I-Raffinose inokubangela ukuqunjelwa, igesi, kunye nokungakhululeki kwesisu, ngakumbi xa isetyenziswe kakhulu.
yintoni inkukhu yomdlalo we-cornish
Ngokwandisa ngokukhawuleza ukutya kwakho kwe-asparagus, unika umzimba wakho ixesha lokulungelelanisa ubukho be-raffinose kunye nokwakha i-enzymes efunekayo ukuze uyiphule ngokufanelekileyo. Oku kunokunceda ukunciphisa naziphi na iziphumo ebezingalindelekanga zokwetyisa.
Ukongeza, i-asparagus ngumthombo olungileyo wefiber yokutya, enokubangela irhasi kunye nokuqunjelwa ukuba isetyenziswe kakhulu. Ngokwandisa ngokuthe ngcembe ukutya kwakho, uvumela inkqubo yakho yokugaya ukuba ilungelelanise kwaye iphathe kakuhle umxholo wefiber.
Kuyafaneleka ukuba uqaphele ukuba i-asparagus yi-diuretic, oku kuthetha ukuba inokunyusa ukuveliswa komchamo. Ukuba ngequbuliso utya isixa esikhulu se-asparagus, unokufumana ukuchama okuthe gqolo, nto leyo enokuba yingozi kwabanye abantu.
Ngokubanzi, ukunyusa ngokucothayo ukutya kwakho kwe-asparagus ngokuhamba kwexesha kunokunceda ukukhusela ukuphazamiseka kokutya kunye nokuvumela umzimba wakho ukuba ulungelelanise izondlo ezahlukeneyo ezifumaneka kule mifuno inesondlo. Ihlala ingumbono olungileyo ukumamela umzimba wakho kwaye wenze uhlengahlengiso kwisidlo sakho njengoko kufuneka.
