Dalilai 7 da ya sa ya kamata ku ci karin bishiyar aspara

Wadatacce

• 1. Kayan Abinci Da yawa Amma Kalori Kadan
• 2. Kyakkyawan Tushen Antioxidants
• 3. Zai Iya Inganta Kiwon Lafiya
• 4. Yana taimakawa Tallafin Ciki mai lafiya
• 5. Yana taimakawa Matsalar Hawan Jini
• 6. Zai Iya Taimaka Maka Ki Rage Kiba
• 7. Sauƙin Addara wa Abincin ku
• Layin .asa
• 4. Yana taimakawa Tallafin Ciki mai lafiya
• 5. Yana taimakawa Matsalar Hawan Jini
• 6. Zai Iya Taimaka Maka Ki Rage Kiba
• 7. Sauƙin Addara wa Abincin ku
• Layin .asa

Bishiyar asparagus, wanda a hukumance aka sani da Bishiyar bishiyar asparagus, memba ne na dangin lily.

Wannan shahararren kayan lambun ya zo da launuka iri-iri, ciki har da koren, fari da shunayya. Ana amfani da shi a cikin jita-jita a duk duniya, gami da frittatas, pastas da fris-fries.

Hakanan bishiyar asparagus tana da ƙarancin kuzari kuma an cika ta da muhimman bitamin, ma'adanai da antioxidants.

Wannan labarin ya gano fa'idodi 7 na asparagus ga lafiyar jiki, duk kimiyya ta tallafa musu.

1. Kayan Abinci Da yawa Amma Kalori Kadan

Bishiyar asparagus tana da ƙarancin adadin kuzari amma tana fahariya da bayanin martaba mai gina jiki.

A zahiri, rabin kofi (gram 90) na bishiyar asparagus da aka dafa ta ƙunshi (1):

• Calories: 20
• Furotin: Gram 2.2
• Kitse: 0.2 gram
• Fiber: 1.8 gram
• Vitamin C: 12% na RDI
• Vitamin A: 18% na RDI
• Vitamin K: 57% na RDI
• Folate: 34% na RDI
• Potassium: 6% na RDI
• Phosphorous: 5% na RDI
• Vitamin E: 7% na RDI

Hakanan bishiyar asparagus tana da ƙananan ƙananan ƙananan ƙwayoyin cuta, gami da baƙin ƙarfe, tutiya da riboflavin.

Yana da kyakkyawan tushen bitamin K, mai mahimmanci mai gina jiki wanda ke cikin haɗa jini da lafiyar ƙashi ().

Bugu da kari, bishiyar asparagus tana da yawa a ciki, wani sinadari mai gina jiki wanda yake da mahimmanci ga lafiyar ciki da kuma mahimman matakai masu yawa a cikin jiki, gami da haɓakar ƙwayoyin halitta da halittar DNA ().

Takaitawa Asparagus kayan lambu ne masu ƙananan kalori wanda shine kyakkyawan tushen ingantaccen bitamin da kuma ma'adanai, musamman ƙwayoyi da bitamin A, C da K.

2. Kyakkyawan Tushen Antioxidants

Antioxidants mahadi ne wanda ke taimakawa kare ƙwayoyin ku daga cutarwa daga cututtukan cututtuka masu raɗaɗi da damuwa mai kumburi.

Stresswayar damuwa yana taimakawa ga tsufa, kumburi na yau da kullun da cututtuka da yawa, gami da ciwon daji (,).

Bishiyar asparagus, kamar sauran kayan lambu na kore, tana dauke da sinadarin antioxidants. Wadannan sun hada da bitamin E, bitamin C da glutathione, da kuma flavonoids daban-daban da polyphenols (6, 7).

Bishiyar asparagus ta fi girma a cikin flavonoids quercetin, isorhamnetin da kaempferol (,).

Wadannan abubuwa an gano cewa suna da saukar da hawan jini, anti-inflammatory, antiviral da anticancer a cikin adadi da yawa na mutane, gwajin gwaji da nazarin dabbobi (, 11,,).

Menene ƙari, bishiyar asparagus mai ɗauke da launuka masu ƙarfi waɗanda ake kira anthocyanins, waɗanda ke ba kayan lambu launinsa mai kuzari kuma yana da tasirin antioxidant a jiki ().

A zahiri, an nuna yawan shan anthocyanin don rage hawan jini da barazanar bugun zuciya da cututtukan zuciya (,,).

Cin asparagus tare da sauran othera fruitsan itace da kayan marmari na iya samar wa jikinku da tarin antioxidants don inganta ƙoshin lafiya.

Takaitawa Bishiyar asparagus shine kyakkyawan tushen antioxidants, gami da bitamin C da E, flavonoids da polyphenols. Antioxidants suna hana tarin ƙwayoyin cuta masu cutarwa kuma yana iya rage haɗarin rashin lafiyar ku.

3. Zai Iya Inganta Kiwon Lafiya

Fiber mai cin abinci yana da mahimmanci don ƙoshin lafiya.

Kusan rabin kofi na bishiyar asparagus yana dauke da fiber na gram 1.8, wanda shine kashi 7% na bukatunku na yau da kullun.

Nazarin ya nuna cewa cin abinci mai ɗimbin fibera fruitsan itace da kayan marmari na iya taimakawa rage haɗarin cutar hawan jini, cututtukan zuciya da ciwon sukari (,,).

Bishiyar asparagus tana da girma musamman a cikin fiber wanda ba za a iya narkewa ba, wanda yake kara girma zuwa dattin mara kuma yana tallafawa motsin hanji na yau da kullun.

Hakanan ya ƙunshi ƙaramin fiber mai narkewa, wanda ya narke cikin ruwa kuma ya samar da abu mai kama da gel a cikin hanyar narkewa.

Soluble zaren yana ciyar da ƙwayoyin cuta masu ƙawance a cikin hanji, kamar su Bifidobacteria kuma Lactobacillus ().

Theara yawan waɗannan ƙwayoyin cuta masu amfani suna taka rawa wajen ƙarfafa garkuwar jiki da samar da muhimman abubuwan gina jiki kamar bitamin B12 da K2 (,,).

Cin asparagus a matsayin wani ɓangare na abinci mai wadataccen fiber babbar hanya ce don taimakawa biyan buƙatun fiber ɗinka kuma kiyaye tsarin narkewarka cikin ƙoshin lafiya.

Takaitawa A matsayin kyakkyawan tushe na zare, asparagus yana inganta tsari da lafiyar narkewar abinci kuma yana iya taimakawa rage haɗarin kamuwa da cututtukan zuciya, hawan jini da ciwon sukari.

4. Yana taimakawa Tallafin Ciki mai lafiya

Bishiyar asparagus ita ce kyakkyawar hanyar samarda abinci, wanda akafi sani da bitamin B9.

Kusan rabin kofi na bishiyar asparagus na baiwa manya kashi 34% na bukatun su na yau da kullun da kuma mata masu juna biyu da kashi 22% na bukatun su na yau da kullun (1).

Folate muhimmin abinci ne wanda ke taimakawa samar da jajayen jini da samar da DNA don ƙoshin lafiya da ci gaba. Yana da mahimmanci musamman yayin farkon matakan ciki don tabbatar da ingantaccen ci gaban jariri.

Samun wadataccen abinci daga tushe kamar bishiyar asparagus, kayan lambu masu ganye da 'ya'yan itace na iya kariya daga lahani na bututun hanji, gami da spina bifida (,).

Lalacin bututu na jijiyoyin na iya haifar da rikice-rikice masu yawa, tun daga matsalolin ilmantarwa zuwa rashin hanji da kulawar mafitsara zuwa nakasa ta jiki (,).

A zahiri, wadataccen abinci yana da mahimmanci yayin pre-ciki da farkon ciki cewa ana ba da shawarar ƙarin abinci don tabbatar mata sun cika buƙatunsu.

Takaitawa Bishiyar asparagus tana da yawa a cikin ƙwayoyin cuta (bitamin B9), muhimmin abinci mai gina jiki wanda ke taimakawa rage haɗarin larurar bututun ƙwalwa yayin ciki.

5. Yana taimakawa Matsalar Hawan Jini

Hawan jini ya shafi fiye da mutane biliyan 1.3 a duk duniya kuma babban haɗari ne ga cututtukan zuciya da bugun jini ().

Bincike ya nuna cewa kara yawan sinadarin potassium yayin rage cin gishiri hanya ce mai tasiri don rage hawan jini (,).

Potassium na rage hawan jini ta hanyoyi biyu: ta hanyar shakatawa bangon hanyoyin jini da fitar da gishiri mai yawa ta fitsari ().

Bishiyar asparagus shine asalin mai kyau na potassium, yana samar da kashi 6% na bukatun yau da kullun a cikin rabin kofin hidimtawa.

Mene ne ƙari, bincike a cikin berayen da ke da hawan jini ya nuna cewa asparagus na iya samun wasu kaddarorin da ke rage jini. A cikin binciken daya, an ciyar da beraye ko dai abinci tare da bishiyar aspara 5% ko kuma ingantaccen abinci ba tare da bishiyar asparagus ba.

Bayan makonni 10, berayen akan abincin asparagus suna da 17% ƙananan karfin jini fiye da berayen akan tsarin abinci mai kyau ().

Masu bincike sunyi imanin cewa wannan tasirin ya kasance ne saboda hadadden aiki a cikin bishiyar asparagus wanda ke haifar da jijiyoyin jini su fadada.

Koyaya, ana buƙatar karatun ɗan adam don tantance ko wannan mahaɗan aiki yana da tasiri iri ɗaya a cikin mutane.

A kowane hali, cin karin kayan lambu masu wadataccen potassium, kamar asparagus, babbar hanya ce don taimakawa ci gaba da hawan jini a cikin kewayon lafiya.

Takaitawa Bishiyar asparagus tana dauke da sinadarin potassium, ma'adinai da zasu taimaka wajen rage hawan jini. Bugu da kari, binciken dabba ya gano cewa asparagus na iya kunshe da mahadi mai aiki wanda zai fadada jijiyoyin jini, don haka ya rage karfin jini.

6. Zai Iya Taimaka Maka Ki Rage Kiba

A halin yanzu, babu wani karatu da ya gwada tasirin asparagus a kan rage nauyi.

Koyaya, yana da kyawawan kaddarorin da zasu iya taimaka muku rage nauyi.

Na farko, yana da ƙarancin adadin kuzari, tare da adadin kuzari 20 kawai a cikin rabin kofi. Wannan yana nufin za ku iya cin asparagus da yawa ba tare da shan yawan adadin kuzari ba.

Bugu da ƙari kuma, yana da kusan kashi 94% na ruwa. Bincike ya nuna cewa cinye kalori mai yawa, abinci mai wadataccen ruwa yana da alaƙa da rage nauyi (,).

Asparagus shima mai wadatar fiber ne, wanda aka alakanta shi da rage nauyin jiki da rage nauyi (,).

Takaitawa Bishiyar asparagus tana da fasali da yawa waɗanda suke sanya shi abinci mai ƙarancin nauyi. Yana da ƙarancin adadin kuzari, mai yawan ruwa da wadataccen fiber.

7. Sauƙin Addara wa Abincin ku

Baya ga kasancewa mai gina jiki, bishiyar asparagus tana da daɗi kuma mai sauƙin haɗuwa cikin abincinku.

Ana iya dafa shi ta hanyoyi daban-daban, gami da tafasawa, gasawa, yin tururi, gasawa da sautéing. Hakanan zaka iya sayan asparagus na gwangwani, wanda aka riga aka shirya kuma zai iya ci.

Ana iya amfani da bishiyar asparagus a cikin jita-jita da yawa kamar salads, fris-fries, frittatas, omelet da pastas, kuma yana ba da kyakkyawan gefen abinci.

Bugu da ƙari kuma, yana da matuƙar araha kuma ana samun shi a mafi yawan shagunan kayan abinci.

Lokacin siyayya don sabo bishiyar asparagus, nemi madaidaiciya mai tushe da kuma matattun, rufaffiyar tukwici.

Takaitawa Bishiyar asparagus wani kayan lambu ne mai daɗin ci kuma mai sauƙin amfani a cikin abincinku. Itara shi a cikin salads, frittatas, omelets da fris-fries.

Layin .asa

Bishiyar asparagus shine abinci mai gina jiki da ɗanɗano ga kowane irin abinci. Yana da ƙarancin adadin kuzari da babban tushen abubuwan gina jiki, gami da fiber, fure da bitamin A, C da K.

Bugu da ƙari, cin bishiyar asparagus yana da fa'idodi da dama masu fa'ida ga lafiya, haɗe da rashi nauyi, inganta narkewa, sakamako mai kyau na ciki da ƙananan hawan jini.

Ari da, ba shi da tsada, yana da sauƙi don shirya kuma yana yin ɗari mai dadi ga adadin girke-girke.

Kusan rabin kofi na bishiyar asparagus yana dauke da fiber na gram 1.8, wanda shine kashi 7% na bukatunku na yau da kullun.

Nazarin ya nuna cewa cin abinci mai ɗimbin fibera fruitsan itace da kayan marmari na iya taimakawa rage haɗarin cutar hawan jini, cututtukan zuciya da ciwon sukari (,,).

Bishiyar asparagus tana da girma musamman a cikin fiber wanda ba za a iya narkewa ba, wanda yake kara girma zuwa dattin mara kuma yana tallafawa motsin hanji na yau da kullun.

Hakanan ya ƙunshi ƙaramin fiber mai narkewa, wanda ya narke cikin ruwa kuma ya samar da abu mai kama da gel a cikin hanyar narkewa.

Narkewar zaren yana ciyar da ƙwayoyin cuta masu ƙawance a cikin hanji, kamar su Bifidobacteria kuma Lactobacillus ().

Theara yawan waɗannan ƙwayoyin cuta masu amfani suna taka rawa wajen ƙarfafa garkuwar jiki da samar da muhimman abubuwan gina jiki kamar bitamin B12 da K2 (,,).

Cin asparagus a matsayin wani ɓangare na abinci mai wadataccen fiber babbar hanya ce don taimakawa biyan buƙatun fiber ɗinka kuma kiyaye tsarin narkewarka cikin ƙoshin lafiya.

Takaitawa A matsayin kyakkyawan tushe na zare, asparagus yana inganta tsari da lafiyar narkewar abinci kuma yana iya taimakawa rage haɗarin kamuwa da cututtukan zuciya, hawan jini da ciwon sukari.

4. Yana taimakawa Tallafin Ciki mai lafiya

Bishiyar asparagus ita ce kyakkyawar hanyar samarda abinci, wanda akafi sani da bitamin B9.

Kusan rabin kofi na bishiyar asparagus na ba manya girma da kashi 34% na bukatunsu na yau da kullun da mata masu ciki da kashi 22% na bukatunsu na yau da kullun (1).

Folate muhimmin abinci ne wanda ke taimakawa samar da jajayen jini da samar da DNA don ƙoshin lafiya da ci gaba. Yana da mahimmanci musamman yayin farkon matakan ciki don tabbatar da ingantaccen ci gaban jariri.

Samun wadataccen abinci daga tushe kamar bishiyar asparagus, kayan lambu masu ganye da 'ya'yan itace na iya kariya daga lahani na bututun hanji, gami da spina bifida (,).

Lalacin bututu na jijiyoyin na iya haifar da rikice-rikice masu yawa, tun daga matsalolin ilmantarwa zuwa rashin hanji da kulawar mafitsara zuwa nakasa ta jiki (,).

A zahiri, wadataccen abinci yana da mahimmanci yayin pre-ciki da farkon ciki cewa ana ba da shawarar ƙarin abinci don tabbatar mata sun cika buƙatunsu.

Takaitawa Bishiyar asparagus tana da yawa a cikin ƙwayoyin cuta (bitamin B9), muhimmin abinci mai gina jiki wanda ke taimakawa rage haɗarin larurar bututun ƙwalwa yayin ciki.

5. Yana taimakawa Matsalar Hawan Jini

Hawan jini ya shafi fiye da mutane biliyan 1.3 a duk duniya kuma babban haɗari ne ga cututtukan zuciya da bugun jini ().

Bincike ya nuna cewa kara yawan sinadarin potassium yayin rage cin gishiri hanya ce mai tasiri don rage hawan jini (,).

Potassium na rage hawan jini ta hanyoyi biyu: ta hanyar shakatawa bangon hanyoyin jini da fitar da gishiri mai yawa ta hanyar fitsari ().

Bishiyar asparagus shine asalin mai kyau na potassium, yana samar da 6% na buƙatarku ta yau da kullun a cikin rabin kofin hidimtawa.

Mene ne ƙari, bincike a cikin berayen da ke da hawan jini ya nuna cewa asparagus na iya samun wasu kaddarorin da ke rage jini. A cikin binciken daya, an ciyar da beraye ko dai abinci tare da bishiyar aspara 5% ko kuma ingantaccen abinci ba tare da bishiyar asparagus ba.

Bayan makonni 10, berayen akan abincin asparagus suna da 17% ƙananan karfin jini fiye da berayen akan tsarin abinci mai kyau ().

Masu bincike sunyi imanin cewa wannan tasirin ya kasance ne saboda wani aiki mai aiki a cikin bishiyar asparagus wanda ke haifar da jijiyoyin jini su fadada.

Koyaya, ana buƙatar karatun ɗan adam don tantance ko wannan mahaɗan aiki yana da tasiri iri ɗaya a cikin mutane.

A kowane hali, cin karin kayan lambu mai wadataccen potassium, kamar asparagus, hanya ce mai kyau don taimakawa ci gaba da hawan jini a cikin kewayon lafiya.

Takaitawa Bishiyar asparagus tana dauke da sinadarin potassium, ma'adinai da zasu taimaka wajen rage hawan jini. Bugu da kari, binciken dabba ya gano cewa asparagus na iya kunshe da wani aiki wanda ke fadada magudanan jini, don haka ya rage hawan jini.

6. Zai Iya Taimaka Maka Ki Rage Kiba

A halin yanzu, babu wani karatu da ya gwada tasirin asparagus kan rage nauyi.

Koyaya, yana da kyawawan kaddarorin da zasu iya taimaka muku rage nauyi.

Na farko, yana da ƙarancin adadin kuzari, tare da adadin kuzari 20 kawai a cikin rabin kofi. Wannan yana nufin za ku iya cin asparagus da yawa ba tare da shan yawan adadin kuzari ba.

Bugu da ƙari kuma, yana da kusan kashi 94% na ruwa. Bincike ya nuna cewa cinye kalori mai yawa, abinci mai wadataccen ruwa yana da alaƙa da rage nauyi (,).

Asparagus shima mai wadatar fiber ne, wanda aka alakanta shi da rage nauyin jiki da rage nauyi (,).

Takaitawa Bishiyar asparagus tana da fasali da yawa waɗanda suke sanya shi abinci mai ƙarancin nauyi. Yana da ƙarancin adadin kuzari, mai yawan ruwa da wadataccen fiber.

7. Sauƙin Addara wa Abincin ku

Baya ga kasancewa mai gina jiki, bishiyar asparagus tana da daɗi kuma mai sauƙin haɗuwa cikin abincinku.

Ana iya dafa shi ta hanyoyi daban-daban, gami da tafasawa, gasawa, yin tururi, gasawa da sautéing. Hakanan zaka iya sayan asparagus na gwangwani, wanda aka riga aka shirya kuma zai iya ci.

Ana iya amfani da bishiyar asparagus a cikin jita-jita da yawa kamar salads, fris-fries, frittatas, omelet da pastas, kuma yana ba da kyakkyawan gefen abinci.

Bugu da ƙari kuma, yana da matuƙar araha kuma ana samun shi a mafi yawan shagunan kayan abinci.

Lokacin siyayya don sabo bishiyar asparagus, nemi madaidaiciya mai tushe da kuma matattun, rufaffiyar tukwici.

Takaitawa Bishiyar asparagus wani kayan lambu ne mai daɗin ci kuma mai sauƙin amfani a cikin abincinku. Itara shi a cikin salads, frittatas, omelets da fris-fries.

Layin .asa

Bishiyar asparagus shine abinci mai gina jiki da ɗanɗano ga kowane irin abinci. Yana da ƙarancin adadin kuzari da babban tushen abubuwan gina jiki, gami da fiber, fure da bitamin A, C da K.

Bugu da ƙari, cin bishiyar asparagus yana da fa'idodi da dama masu fa'ida ga lafiyar jiki, gami da ƙimar nauyi, inganta narkewa, sakamako mai kyau na ciki da ƙananan hawan jini.

Ari da, ba shi da tsada, yana da sauƙi don shirya kuma yana yin ɗari mai dadi ga adadin girke-girke.