Shin Za Ku Iya Cin Dan Bishiyar Asparagus?

Wadatacce

• Za a iya jin daɗin ɗanye
• Bishiyar da aka dafa ta na iya yin alfahari da karin antioxidants
• Cooking yana shafar ƙimar abinci mai gina jiki
• Kyakkyawan zabi ko yaya
• Layin kasa

Idan ya zo ga kayan lambu, bishiyar asparagus ita ce kyakkyawar kulawa - yana da ƙoshin abinci mai daɗi kuma mai amfani.

Ganin cewa yawanci ana dafa shi, zaka iya mamaki idan cin ɗan bishiyar asparagus daidai yake da lafiya.

Wannan labarin yayi bayani idan zaku iya cin ɗanyen asparagus ya gabatar da wasu fa'idodi da rashin fa'idar cin shi duka ɗanye da dafaffe.

Za a iya jin daɗin ɗanye

Duk da yake mutane da yawa sun yi amannar cewa kuna buƙatar dafa aspara kafin ku ci shi, ba haka lamarin yake ba.

A zahiri, yana iya zama ƙari mai gina jiki ga abincinku ba tare da dafa shi kwata-kwata.

Wannan ya ce, dafa bishiyar asparagus ta yi laushi da ƙwayoyin zaren tsironta, in da ta sauƙaƙe kayan lambu da narkewa ().

Koyaya, tare da shiri mai kyau, ɗan bishiyar asparagus na iya zama mai sauƙin taunawa kuma yana da ɗanɗano kamar kowane fasalin da aka dafa.

Na farko, cire katako na ƙarshen mashi - kamar yadda za ku yi idan kuna shirin dafa su.

A wannan lokacin, zaku iya ciza kai tsaye a cikin su, amma ƙwarewar bazai yuwu da daɗi ba.

Madadin haka, yi amfani da kayan kwalliyar kayan lambu, grater, ko kuma wuka mai kaifi don yanke ko yankashi mashin din cikin yankakken. Theananan ƙananan, sauƙin za su tauna.

Hakanan zaka iya yin la'akari da jefa gutsutsuren cikin sauƙin saukin mai na zaitun da lemun tsami ko ruwan inabi don taushi ɓangarorin da suka fi tsananta. Yin hakan shima hanya ce mai kyau don ƙara ɗanɗano dandano.

Ana iya cin bishiyar aspara a ɗanye ko a dafa. Lokacin da aka ji daɗin ɗanye, a yanka shi sirara don sauƙaƙan sandunan da ba haka ba su fi sauƙi a tauna.

Bishiyar da aka dafa ta na iya yin alfahari da karin antioxidants

Texturearfin laushi mai laushi bazai zama kawai fa'idodin girke bishiyar asparagus ba.

Bishiyar asparagus tana da wadataccen wadataccen mahaɗan sunadarai da aka sani da polyphenols, waɗanda sanannun sanannen ƙarfin antioxidant ɗin su (,).

Bincike ya nuna cewa cin abinci mai wadataccen polyphenols na iya taimakawa rage damuwa, kumburi, da haɗarin cututtuka da yawa, gami da cututtukan zuciya da ciwon sukari (,).

Wani binciken ya gano cewa dafa bishiyar asparagus ta kara yawan aikinta na kashe antioxidant da kashi 16%. Musamman, ya haɓaka abubuwan da yake ciki
beta carotene da quercetin - antioxidants masu ƙarfi biyu - ta kashi 24% da 98%, bi da bi (4).

Wani binciken ya gano cewa aikin antioxidant na dafaffen farin bishiyar asparagus ya kusan ninki uku fiye da na ɗan nau'in ().

Cooking yana shafar ƙimar abinci mai gina jiki

Duk da yake dafa abinci na iya inganta wadatar wasu mahadi a cikin asparagus, yana iya rage abinda yake ciki na wasu abubuwan gina jiki.

Misali, wani bincike ya gano cewa dafa bishiyar asparagus ta rage abinda ke cikin bitamin C, musamman bitamin mai saurin zafi, da kashi 52% ().

Yadda girki ke shafan wasu abubuwan gina jiki a cikin kayan lambu ya dogara da hanyar girki, tsawon lokacin bayyanar zafi, da nau'in mai gina jiki (,).

Kyakkyawan dokar babban yatsa shine zaɓi don hanyoyin dafa abinci waɗanda ke iyakance ruwa da zafi, kamar tururi, sautéing, sauri-blanching, da microwaving. Bugu da ƙari, ku guji yawan dafa kayan lambu kuyi burin yin rubutu mai taushi-maimakon.

Bishiyar asparagus na iya kara tasirin aikinta na antioxidant, amma kuma tana iya haifar da asarar wasu sinadarai masu saurin zafi kamar bitamin C.

Kyakkyawan zabi ko yaya

Ciki har da bishiyar aspara a cikin abincinku zabi ne mai kyau, ba tare da la'akari da yadda kuka shirya shi ba.

Ko kun dafa shi ko ku ci shi ɗanye wani lamari ne na fifikon mutum. Duk waɗannan zaɓuɓɓuka suna ƙara fiber, antioxidants, da mahimman abubuwan gina jiki ga abincinku (,).

Don amfanin fa'idodi na kiwon lafiya, haɗuwa da abincinku na yau da kullun kuma kuyi gwaji tare da dafaffun hanyoyin girki da ɗanye.

Gwada ƙara shredded, ɗan bishiyar asparagus zuwa abincin taliya da salati. A madadin, ji daɗin mashin ɗauka da sauƙi ko sautéed a cikin frittata, ko azaman teburin keɓaɓɓe na gefe.

Bishiyar asparagus wani zaɓi ne mai gina jiki, ba tare da la'akari da dafa shi ko ɗanyensa ba. Gwada cin abinci mai haɗuwa da biyun don iyakar fa'idodin kiwon lafiya.

Layin kasa

Asparagus wani kayan lambu ne mai matukar gina jiki wanda za'a ci shi dafaffe ko danye.

Saboda taushi irin na shi, dafa abinci shine mafi shahararren hanyar shiri. Koyaya, yankakken yankakke ko yankakken mashi na iya zama mai daɗi daidai.

Cooking na iya haɓaka aikin antioxidant a asparagus, amma kuma yana iya taimakawa ga asarar abinci. Wannan musamman lamarin ne tare da bitamin masu saurin zafi kamar bitamin C.

Don cin gajiyar fa'idodin kiwon lafiya mafi girma, la'akari da haɗa duka dafa da ɗan bishiyar asparagus a cikin abincinku. Wancan ya ce, daga mahimmancin abinci mai gina jiki, ba za ku iya yin kuskure ba tare da kowane zaɓi.