Izici zokunambitha nezokudla ze-asparagus sezivele zihlolwe yinani elikhulu labantu. Ungadla isitshalo esisha, esomile, futhi nangendlela efakwe emathisini. Abantu abaningi banesithakazelo sokuthi zingaki ama-khalori ase-asparagus futhi kuyasiza yini ukulahlekelwa isisindo? Kuze kube manje, kunezinhlobonhlobo eziningi ezahlukene ezifana nokwakhiwa kwamakhemikhali.
Izakhiwo eziwusizo
I-Asparagus iqukethe i-fibre, engena esiswini, iyakhula usayizi futhi isiza ukugcoba umzimba isikhathi eside. Ngaphezu kwalokho, ususa amakhemikhali nemikhiqizo ehlukahlukene yokuchithwa emzimbeni. Naphezu kokuthi okuqukethwe kwe-caloric ye-asparagus kusezingeni elincane eliphansi, ngakho-ke ku-100 g iqukethe ama-calories angu-20 kuphela, inomsoco kakhulu. Ngenxa yokuqukethwe kwamavithamini ahlukahlukene kanye namaminerali, isitshalo sitshalo sisiza ukuvuselela ingcindezi. Kunconywa ukuthi ufake i-asparagus ekudleni kwakho nge-anemia, kanye ne-prophylaxis enhle kakhulu yesifo sikashukela, i-gout ne-cystitis. Akukhona nje kuphela okuqukethwe okuphansi kwe-caloric ye-white and other asparagus eyenza ukulahlekelwa isisindo, kodwa futhi i-aspartic acid, eyithatha ingxenye esebenzayo ekusetshenzisweni komzimba. Lesi sitshalo sinempahla yesisu, ngakho uma sidliwe, ungasusa uketshezi oludlulayo emzimbeni, ususe i- cellulite futhi ulahlekelwe isisindo.
Omunye umkhiqizo othandwayo ongatholakala kumashalofu esitolo kukhona i-asparagus ekhethiwe, abaningi banesithakazelo ukuthi mangaki amakhilogori akhona kuwo. Ku-100 g womkhiqizo kunama-khalori angu-15 kuphela, ngakho-ke ungayisebenzisa ngokuphephile ekudleni kwakho, ngaphandle kokwesaba ukubhubhisa isithombe. Ukwakhiwa kwe-asparagus eqoshiwe kuhlanganisa inani elikhulu lamavithamini, amaminerali, ama-fibre, i-folic acid nezinye izinto ezidingekayo ekuphileni okuvamile.
I-Asparagus ngesi-Korean
Umkhiqizo we-soy uthandwa kakhulu muva nje. Ngesisekelo salo, lungisa ama-saladi ahlukahlukene kanye nezinye izitsha. Ukuqukethwe kwekhalori ye-asparagus eyomile kuphakeme kakhulu futhi kufinyelela ku-440 kcal nge-100 g. Izakhiwo eziwusizo zomkhiqizo zibangelwa okuqukethwe kwamavithamini namaminerali ahlukahlukene. Ngenxa yobukhona be-acids polyunsaturated, isisipuni se-soya siyasiza kubantu abanezinkinga ngenhliziyo nemithambo yegazi.
Ukungafani
Eziningi zenziwa ngobuncane be-kilojoule ku-asparagus futhi ziqala ukuhlukumeza isitshalo. Umkhiqizo we-soy ngobuningi bawo ungaholela ekuthuthukiseni izifo ze-pancreatic. I-asparagus entsha, ngenxa yokuqukethwe kwe-saponin, ayinconywa ukuba isetshenziswe ngokukhushulwa kwezinkinga zemathunjini. Ukwenqaba umkhiqizo une-prostatitis, i-cystitis ne- rheumatism .
Izitsha zokudla nge-serge
Uma uphatha enye yokudla ngesitsha se-asparagus dish, awukwazi ukuthuthukisa impilo yakho kuphela, kodwa futhi ulahle ama-kg kilogram. Kuye kwaqalwa ngokucophelela ukuthi uma nsuku zonke udla u-0.5 kg weziqu ezinyangeni zonke, ungashintsha ushintsho oluphawulekayo kule nyanga ngenyanga.
I-Asparagus ebukiwe
Lesi sidlo sinamakholori angu-240.
Izithako:
- I-asparagus - 500 g;
- ibhotela - 3 tsp.
- i-garlic - izinyo 1;
- Iviniga yaseBalsamic - 2 tsp.
- ham - 50 g;
- usawoti, i-ground pepper, ushukela.
Ukulungiselela
Lungisa i-asparagusi: hlanza, hlambulula, susa iziphetho ezinzima futhi usike iziqu ngesigamu. Esikhathini sokupaka, fudisa amafutha, faka i-asparagus, ikhava futhi udilize imizuzu emithathu. Hlanganisa ugarlic oqoshiwe ngeviniga, engeza 50 ml amanzi bese uthele epanini lokuthosa. Nciphisa isisu se-asparagus imizuzu engu-12. kuze kube lula. Ekugcineni, engeza usawoti noshukela. Khonza isidlo nge ham.
Isaladi nge-asparagus
Lesi sidlo sinamakholori angu-250.
Izithako:
- I-asparagusi - 150 g;
- I-cottage cheese ephansi ephansi-1 tbsp. izinkezo;
- Inkukhu yenkukhu - 150 g;
- yoghurt yemvelo - 2 tbsp. izinkezo;
- Strawberry - 50 g;
- usawoti, umhlabathi wepipi, ushukela, amaqabunga e-ulethisi, isikhamo se-lemon esisongwe.
Ukulungiselela
I-Asparagus idinga ukugeza, ukuhlanzwa nokususwa izingxenye ezinzima. Bilisa amanzi, engeza usawoti, ushukela, faka i-asparagusi bese upheka kuze kube yilapho usuqedile. Isifuba sezinkukhu kufanele siboshwe ohlangothini ngalunye kuze kube nsundu yegolide. Isaladi ishiya ukuhlanza bese uhlunga ezincekeni ezinkulu. Sika ama-strawberries ahlanziwe ngesigamu. I-Asparagus iphonsa ku-colander, futhi inquma isifuba ngamathanga, usawoti kanye nopelepele. Ephakeni, hlanganisa i-lettuce, isisu se-asparagusi, ama-strawberry kanye nenkukhu. Esikhathini esitsheni esisodwa, yenza ukugqoka kwe-cottage ushizi, i-yoghurt, usawoti, i-pepper kanye ne-lemon zest.