Asparagus Yog Zaub Ntej Zoo Heev
Asparagus hmuv yog ob qho tib si qab thiab noj qab haus huv, yog li lawv yog ib qho zaub zoo rau koj cov khoom noj. Koj tuaj yeem nrhiav tau asparagus uas ntsuab, dawb, lossis ntshav. Nyob rau hauv Tebchaws Asmeskas, cov kab ntsuab feem ntau yog qhov ntau, thaum dawb asparagus yog nyob thoob plaws hauv Europe.
Cov xov xwm zoo tshaj yog tias koj tuaj yeem txais tau asparagus txhua lub xyoo ntev li nws yog ib qho kev tawm tsam hauv kev lag luam.
Txawm li cas los, lub caij nyoog tseem ceeb rau asparagus yog nyob rau lub caij nplooj ntoos hlav, yog li nco ntsoov ua kom zoo dua ntawm qhov zoo tshaj plaws cov hmuv ntawm lub xyoo thaum lub sijhawm ntawd.
| Asparagus Nutrition Facts | |
|---|---|
| Kev Pab Cuam 1/2 khob ua noj, tsis muaj ntsev (90 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 20 | |
| Calories los ntawm Fat 2 | |
| Tag Nrho Rog 0.2g | 0% |
| Saturated rog 0g | 0% |
| Polyunsaturated roj 0.1g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 13mg | 1% |
| Potassium 201.6mg | 6% |
| Carbohydrates 3.7g | 1% |
| Kev noj haus Fiber 1.8g | 7% |
| Qab 1.2g | |
| Protein 2.2g | |
| Vitamin A 18% · Vitamin C 12% | |
| Calcium 2% · Iron 5% | |
* Raws li 2,000 calorie diet | |
Asparagus yog low-calorie, tsawg carbohydrate, thiab muaj fiber ntau xaiv khoom noj. Ib nrab lub khob tsuas muaj 20 calories thiab 3.7 grams carbohydrate. Nws tseem xa xya feem pua ntawm koj cov khoom noj txhua hnub.
Kev Noj Qab Haus Huv Ntawm Asparagus
Asparagus yog ib qho zoo heev ntawm vitamin K. Nws kuj yog ib qhov chaw muaj vitamin A , riboflavin (B2) , folate , thiamin, thiab hlau . Ib qho zoo npaum li cas ntawm cov vitamin C kuj muaj nyob hauv.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias yog koj noj Warfarin (coumadin), nws yog qhov zoo tshaj plaws kom muaj kev noj qab haus huv ntawm cov tshuaj vitamin K. Sim noj cov zaub mov qis Vitamin K cov khoom noj xws li asparagus thiab ntsuab nplooj zaub txhua hnub.
Asparagus yog ib qhov zoo ntawm ntau cov tshuaj phytonutrients , xws li antioxidants uas yuav pab tiv thaiv tau peb cov hlwb ntawm kev puas tsuaj.
Nws kuj muaj cov nqi loj ntawm glutathione uas tuaj yeem pab tiv thaiv kabmob kheesxaws.
Asparagus kuj yog ib qho chaw hauv cov dej, ib hom fiber ntau uas pab txhawb cov kab mob plab. Qhov no yog ib qhov kev tshawb fawb uas tam sim no tau txais kev pom zoo. Peb tab tom kawm txog tus nqi kho mob plab hauv kev tiv thaiv kab mob thiab kev kho mob.
Nws tau ntseeg tias asparagus yog lub cev diuretic thiab tsawg kawg yog ib txoj kev tshawb xyuas tsiaj tsis ntev los no tau txhawb nqa qhov kev thov no. Nws tuaj yeem pab txo qhov tsam plab vim muaj kev sib tov ua ke ntawm cov zaub mov thiab cov protein cog hu ua asparagine.
Puas Muaj Dab Tsi Zoo Ntawm Qhov Nqaij Dawb thiab Ntsuab Asparagus?
Hauv kev sib piv, ob leeg dawb thiab ntsuab asparagus muaj roughly tib cov calories, carbohydrates , thiab fiber ntau hauv ib qho khoom noj. Qhov txawv yog hais tias dawb asparagus yog zus underground. Vim hais tias nws tsis raug mus rau lub teeb, nws tsis tsim chlorophyll. Yog li ntawd dawb asparagus muaj tsawg chlorophyll tshaj ntsuab ntsuab.
Dawb asparagus muaj cov vitamin C marginally tsawg dua. Dawb asparagus nyhav heev dua li cov xim ntsuab ntau, yog li nws qab qab zoo dua thaum siav dhau los-nws tsis txais qhov kev ntxhib los mos uas yog xim ntsuab asparagus.
Vim li cas Asparagus Ua Koj Txoj Kev Hnav?
Muaj dab tsi txawv txog qhov muaj ntxhiab tsw txawv rau koj cov zis tom qab noj mov.
Cov zaub muaj sulfurous amino acids uas zom rau hauv plab zom mov. Qhov no ua rau cov tshuaj chiv tsis muaj tshuaj tsw qab uas nthuav tawm lawv tus kheej li koj tso zis. Nws yog ntuj tsim thiab tsis yog ib yam dab tsi yuav raug alarmed txog.
Xaiv thiab Khaws Ntoo Asparagus
Thaum xaiv cov txiv ntoo tshiab tshiab, xaiv cov hlua uas muaj kaw nruj heev. Cov hlua yuav tsum muaj xim zoo nkauj, sawv khov kho, thiab tshwm plump thiab ncaj. Tsis txhob txi asparagus uas yog limp, quaj nrov, los yog npau xim.
Asparagus tuaj yeem muas tau khov thiab kaus poom. Tsis txhob khov li asparagus uas tau ntim nrog cheese, butter, lossis lwm hom kua ntses. Es tsis txhob, xaiv cov asparagus dawb thiab ntxiv qhov sib tw ntawm koj tus kheej.
Nco ntsoov ntxuav cov kaus poom asparagus ua ntej siv.
Tshiab asparagus tuaj yeem qhuav tawm sai sai, yog li nws tseem ceeb heev uas yuav tsum khaws cia kom zoo tu lub cev. Mus cuag nws lub txee lub neej thiab tiv thaiv cov zaub mov pov tseg:
- Khaws koj lub asparagus hauv cov roj hmab caj npab thiab luas tawm hauv qab (li 1 nti).
- Muab cov ntawv xaus rau hauv daim ntawv so ntswg.
- Muab lawv tso rau hauv me me dej (li 1 nti) hauv lub tub yees.
Cov hlua yuav tsum tsis txhob muab ntxhua kom txog thaum ua ntej koj npaj noj.
Txoj Kev Noj Qab Nyob Zoo rau Kev Tshawb Xyuas Asparagus
Asparagus yog ib qho zaub zoo rau siv los ua ib qho vim tias nws tuaj yeem siav ceev. Ua cov asparagus ntxiv thiab ntxiv rau koj cov khoom noj sawv ntxov los yog siv nws rau cov khoom qab zib, noj qab haus huv kua zaub. Ua ib qho yooj yim marinade thiab grill, roast, los yog saute koj asparagus los ua ke nrog cov nqaijrog kom noj pluas tshais, lossis hnav tau koj cov asparagus thiab noj hauv los yog ua zaub xam lav.
- Leek, Nqaij kua zaub thiab tshuaj ntsuab
- Quaj qaub liam Asparagus
- Quinoa thiab Asparagus Mushroom Frittata
> Qhov chaw:
> Cov Kev Pab Cuam Tshaj Tawm ntawm Agricultural Tebchaws Database Database for Standard Reference Release 28: 11011, Asparagus, Raw. Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo 2016.
> Kumar MC, li al. Mob toxicity thiab Diuretic Studies ntawm lub hauv paus ntawm Asparagus Racemosus Wiild hauv nas. West Indian Medical Journal. 2010; 59 (1): 3-6.
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib phau ntawv nyeem ntawm Kev Kawm Txuj Ci . 5th ed. Upper Sadle River, NJ: Prentice Hall, 2010.
> Martinez RCR, Bedani R, Isay Saad SM. Kev Ntsig txog Kev Noj Qab Haus Huv Rau Kev Tsim Nyog Rau Cov Khoom Siv Probiotics thiab Prebiotics: Kev Hloov Poob Rau Kev Tawm Tsam thiab Kev Tuaj Yav Tom Ntej. British Phau Ntawv Qhia Txog Khoom Noj. 2015; 114 (12): 1993-2015.