I-Asparagus Yasolwandle - Imifino Yasendle Enempilo Evela Olwandle

I-asparagus yasolwandle isitshalo sasendle esiphundu, esiqabulayo esithanda ukuchuma eduze kolwandle. Inambitheka enosawoti kanye nephunga elimnandi likapelepele - futhi hhayi okungenani ngenxa yalokhu, okwamanje inqoba amathempeli amnandi emhlabeni jikelele. I-asparagus yasolwandle nayo igcwele amaminerali afana ne-sodium, i-potassium, i-magnesium, ne-calcium futhi iwumthombo omuhle kakhulu we-iodine ebalulekile.

I-Sea Asparagus - Isitshalo esinosawoti ocebile esivela ezindaweni ezisogwini

I-Samphire noma i-Salicornia, njengoba ibizwa nangokuthi i-asparagus yasolwandle, iyayithanda imanzi futhi inosawoti. Ngakho-ke, itholakala eduze nogu, isibonelo eNyakatho ne-Baltic Seas nasogwini lwe-Atlantic. Nokho, lobu bumnandi obungaziwa butholakala cishe kuzo zonke izindawo ezisogwini ezisenyakatho nenkabazwe, kuhlanganise neCanada, iChina, neRussia, uma sibala amazwe ambalwa nje.

Kodwa-ke, i-asparagus yolwandle yaseJalimane ayivamile ukutholakala ngezohwebo, njengoba indawo yayo eyinhloko yokusabalalisa yaseJalimane, uLwandle LwaseWadden ngokuvamile luyindawo yokulondoloza imvelo. Ikakhulukazi uthola imifino yasolwandle evela eFrance noma eNetherlands.

I-asparagus yasolwandle ingenye yezitshalo ezimbalwa ezingenandaba nosawoti. Kabili ngosuku lapho amagagasi aphezulu ekhukhulwa amagagasi anosawoti futhi phakathi nalesi sikhathi amunca amaminerali amaningi futhi alandele izakhi eziqukethwe emanzini olwandle. I-Samphire iphinda iqongelela usawoti wasolwandle omningi ngalesi sikhathi, iwunike ukunambitheka okunosawoti, futhi iyenze ibe enye indlela efanelekile nenempilo esikhundleni sikasawoti.

Ingxenye yesitshalo kuphela enenyama, engaphezulu komhlaba isetshenziselwa izinjongo zokupheka. Isikhathi sokuvuna sisukela ngoMeyi kuya ku-Agasti. I-Samphire manje isinikezwa isanda kuvuna ngesikhathi sokuvuna ezimakethe eziningi zezinhlanzi kanye nasezitolo eziningi zezinhlanzi. Ungayithenga futhi ifakwe emanzini anosawoti noma omisiwe. Kude nogu, i-asparagus yasolwandle iyatholakala emahholo emakethe emadolobheni amakhulu noma kwezinye izibiliboco.

I-asparagus yasolwandle - izakhi

Njengemifino eminingi eluhlaza yasendle, i-100 g ye-asparagus yasolwandle iqukethe amanzi amaningi, ama-kilojoule ambalwa kuphela (35 kcal (147 kJ)), futhi awekho amafutha:

I-100 g ye-asparagus yasolwandle iqukethe:

• 0.6 amagremu amafutha
• I-4.4 amagremu wama-carbohydrate
• 6.8 amagremu efayibha yokudla
• I-2.6 amagremu wamaprotheni

I-asparagus yolwandle - izithako

Nakuba i-asparagus yasolwandle nayo iye yasetshenziswa njengokudla amakhulu eminyaka, kuncane okwaziwayo ngezimbiwa zayo ezithile.

Kodwa-ke, njengoba icebile kumaminerali ahlukahlukene kanye nezakhi zokulandelela, umlotha wayo wawusetshenziswa futhi ekukhiqizeni ingilazi esikhathini esidlule ukuze unciphise iphuzu lokubilisa lengilazi. Ucwaningo lomlotha manje lukhombisa ukuthi uqukethe amaminerali abalulekile angama-85% futhi uqukethe iodine eningi etholakala nge-bioavailable.

Amaminerali alandelayo atholakala emlotheni ovela ku-asparagus yasolwandle, amaminerali okukhulunywe ngawo kuqala avela ekugxilweni okuphezulu kakhulu futhi lokhu okulandelayo kwenzeka ngaphansi kakhulu.

• I-Sodium: I-sodium ibalulekile empilweni yamaseli. Kanye ne-potassium, ilawula ibhalansi yamanzi futhi iqinisekisa inhliziyo enempilo.
• I-Potassium: I-Potassium ibalulekile ekuxhumaneni kwamaseli, ibhalansi yamanzi, nempilo yenhliziyo.
• I-Magnesium: Umsebenzi oyinhloko we-magnesium ukuqinisekisa ukusebenza kahle kwemisipha yethu. Ukuntula kuzibonakalisa ngokundindizela, amajaqamba, kanye ne-arrhythmias yenhliziyo.
• Iodine: Iodine idingeka ngokuyinhloko ukuze kwakhiwe amahomoni egilo futhi ingenye yezinto ezibalulekile zokulandelela. Okuningi ngemiphumela ye-iodine esahlukweni esilandelayo.
• Isibabule: Isibabule sinomphumela wokuqeda ubuthi, siqinisekisa isimiso somzimba sokuzivikela ezifweni esinempilo, sihilelekile ekwakhiweni kwamaprotheni amaningi nama-enzyme, sinomphumela wokulwa nokuvuvukala, futhi siyadingeka ekukhiqizeni i-insulin.
• I-Calcium: I-calcium iqinisekisa amathambo namazinyo anempilo. Ibanika ukuzinza futhi ivimbele ukuphuka. Kudingeka futhi ekusebenzeni kwegazi nokusebenza kwemisipha.
• I-Phosphorus: I-Phosphorus ibalulekile empilweni yamangqamuzana futhi iyadingeka ukuze kusetshenziswe amandla.
• I-ayoni: Njengengxenye yamangqamuzana abomvu egazi, insimbi iqinisekisa ukuthuthwa komoyampilo kumaseli ethu. Ukuntula kuzibonakalisa ngokukhathala, ukukhathala, ukuqothuka kwezinwele, ikhanda elibuhlungu, futhi, esimweni esibi kakhulu, i-anemia yokuntuleka kwensimbi (i-anemia).
• I-Zinc: I-Zinc iqinisekisa ukuzivikela okuqinile kanye namasosha omzimba anempilo, iyingxenye yama-enzyme amaningi abalulekile, futhi ibalulekile ekusebenzeni kwemisipha yethu kanye nesikhumba esinempilo nolwelwesi lwamafinyila.
• IManganese: IManganese iyadingeka ukuze kwakhiwe amathambo anempilo, aqinile futhi iyingxenye yama-enzyme amaningi abalulekile empilweni. Ukushoda kungaholela ekulimaleni kwesilonda kanye nokuntuleka kokuzivikela komzimba.

I-asparagus yolwandle - umthombo onempilo we-iodine

Ngokwe-World Health Organization (WHO), kukhona okungenani ukushoda kwe-iodine okuncane kuyo yonke indawo ekhuluma isiJalimane. Lokhu kungenxa yokuthi inhlabathi yase-Europe Emaphakathi ayinayo iodine uma kuqhathaniswa, ngakho-ke izithelo nemifino kutshalwa kuyo futhi iqukethe iodine encane.

Kodwa-ke, njengoba ukudla kufakwe iodid ekulimeni kwasefekthri futhi usawoti one-iodized uya ngokuya usetshenziswa embonini yokudla, izinsolo zokushoda kwe-iodine ngokuvamile zilinganiselwe. Kodwa-ke, uma ungahlali ogwini, ungadli noma yimiphi imikhiqizo yezilwane, ungasebenzisi usawoti one-iodized, futhi ungawuthandi ukhula lwasolwandle, kungenzeka ukuthi udla i-iodine encane kakhulu.

Iodine iyadingeka ngokuyinhloko ukuze kukhiqizwe amahomoni egilo, ngakho ukuntuleka kwe-iodine okuqhubekayo kungase kubonakale ku-hypothyroidism. Njengoba i-iodine ihilelekile ekukhuleni kobuchopho enganeni engakazalwa, ukuntuleka kwe-iodine ngesikhathi sokukhulelwa kungaholela ekuthuthukisweni kokuhlakanipha enganeni.

I-asparagus yasolwandle manje ingaba omunye umthombo we-iodine lapha. Kodwa-ke, njengoba okuqukethwe okuqondile kungaziwa, amanani eqile e-samphire akufanele adliwe, ngoba ukweqisa kwe-iodine nakho akunconyiwe.

I-asparagus yolwandle njengesitshalo somuthi

Ngeshwa, awekho neze amarekhodi okusetshenziswa kwe-asparagus yasolwandle ngezinjongo zokwelapha eYurophu, nakuba i-asparagus yasolwandle nayo isetshenziswe njengokudla lapha amakhulu eminyaka.

E-Asia kuphela lapho kukhona imibhalo mayelana nokusetshenziswa kwayo njengesitshalo sokwelapha. Lapha, i-asparagus yasolwandle inconywa ngokuyinhloko ukuhlanzwa kwegazi, njenge-tonic yesibindi nezinso, kanye nokukhipha amanzi. Nokho, ucwaningo lwakamuva lubonisa ukuthi i-asparagus yasolwandle ingenza okwengeziwe!

I-asparagus yolwandle yomfutho wegazi ophezulu

Njengoba i-asparagus yasolwandle inesodium eningi, ungalindela ukuthi—njengosawoti—unyuse umfutho wegazi kwabanye abantu abangezwani nosawoti. Kodwa okuphambene nalokho: Ocwaningweni lwaseKorea, lapho i-asparagus yasolwandle ngokwesiko isetshenziswa njengesitshalo sokwelapha nanjengemifino, abacwaningi bakwazi ukukhombisa ngo-2016 ukuthi i-asparagus yasolwandle ingehlisa ngisho nomfutho wegazi.

Ngakho-ke, ososayensi baphetha ngokuthi, “ukuthi i-asparagus yasolwandle ingasetshenziswa njengenye indlela esikhundleni sikasawoti ukuze kuvinjelwe noma kuthuthukiswe umfutho wegazi ophakeme.”

I-asparagus yasolwandle ine-antioxidant ne-anti-cancer properties

Ucwaningo oluhlukahlukene lwesayensi manje selukhombisile ukuthi okukhishwe kwe-asparagus yasolwandle kunomphumela we-antioxidant. Ngakho-ke zivimbela ukulimala kwe-oxidative kumaseli ethu futhi ngaleyo ndlela zingavimbela ukuguga ngaphambi kwesikhathi kanye nezifo ezibangelwa ukucindezeleka okwenziwe nge-oxidative. B. umdlavuza noma izinkinga zenhliziyo.

Imifino yasolwandle enoshukela nayo inomthelela oqondile kumaseli omdlavuza. Ucwaningo oluhlukahlukene manje selukhombisile ukuthi i-asparagus yasolwandle inomphumela ovimbelayo kumaseli omdlavuza ahlukene futhi ingabangela nokufa kwamangqamuzana ezinhlotsheni ezahlukene zomdlavuza. Lokhu kuboniswe ngomdlavuza wekoloni, umdlavuza wamangqamuzana esibindi, nomdlavuza wamaphaphu. Kwesinye isifundo, i-asparagus yasolwandle ivimbele i-metastasis yamaseli e-fibrosarcoma (fibrosarcoma = umdlavuza wezicubu ezixhumene).

I-Asparagus yolwandle - i-superfood yendabuko

Ngokungeziwe ezinzuzweni zezempilo esezishiwo, i-superfood yomdabu eluhlaza inezinzuzo zezempilo ezilandelayo ezifakazelwe ngokwesayensi. I-asparagus yolwandle ...

• yehlisa amazinga e-lipid egazi
• inomphumela we-antibacterial kanye ne-antiseptic
• kwehlisa ushukela wegazi
• ivikela isibindi futhi yehlise amanani aphezulu esibindi
• ilawula isimiso somzimba sokuzivikela ezifweni futhi ngaleyo ndlela ingamelana nokuntuleka kwamasosha omzimba
• noma amasosha omzimba asebenza ngokweqile (isb. ukungezwani komzimba nezinto ezithile).
• ivikela amathambo futhi imelane ne-osteoporosis

Ubani Okungafanele Adle I-Asparagus Yasolwandle?

Ngenxa yokuqukethwe kwayo okuphezulu kwe-iodine, abantu abahlushwa indlala yegilo esebenza ngokweqile noma abangazweli kakhulu ku-iodine kufanele bagweme ukudla isilimo esine-asparagusi sasolwandle.

Ngisho noma uhlushwa ukwehluleka kwezinso futhi izinso zingasebenzi kahle, kufanele uqaphele lapho udla i-asparagus yasolwandle, njengoba imifino yasendle ingashukumisa ukusebenza kwezinso.

Sebenzisa ekhishini - i-asparagus yasolwandle esikhundleni sikasawoti

Ikakhulukazi ikhishi le-upscale gourmet lisanda kuzitholela i-asparagus yasolwandle ngakho-ke i-samphire ijabulela ukuthandwa kakhulu kwezokupheka! Ungakhathazeki: akumele wenze uhambo lokuya endaweni yokudlela ewine imiklomelo eseduze ukuze ujabulele imifino enambithekayo, enosawoti kanye ne-pepper encane. I-asparagus yasolwandle ingalungiswa kalula futhi kalula ekhaya.

Ungakwazi ukuthosa i-samphire noma uyishise kancane (hhayi kakhulu njengoba izolahlekelwa ukucwenga kwayo futhi ingase ibe mushy).

Kodwa-ke, ngokuvamile ijatshulelwa iluhlaza njengesengezo esiphundu kumasaladi futhi singayincoma ngaleli fomu. Ngale ndlela ugcina usawoti, ukuze ukwazi usawoti isaladi yakho ngendlela engokwemvelo ngokuphelele.

Mane uthathe idlanzana le-asparagus yasolwandle entsha (ama-50g anele abantu ababili kuya kwabathathu) futhi usike zibe izingcezu ezincane. Manje isixubene nesaladi kaulethisi weqabunga, ukwatapheya, izaqathi, njll. Ekugcineni engeza amafutha, uviniga, noma ujusi kalamula omusha.

Ngezansi sikwethulela izindlela zokupheka ezimbili eziyinkimbinkimbi kodwa okulula ukuzilungiselela izitsha ezihlwabusayo ezine-asparagus yasolwandle. Eyokuqala isaladi ye-asparagus yasolwandle, equkethe inqwaba ye-asparagus yasolwandle. Kungcono ukuzama ingilazi evuvukele iphume esandleni kuqala. Uzothola ngokushesha ukuthi uyafuna yini ukudla isaladi eliphelele kulo noma ungathanda ukulisebenzisa njengendawo yobumnandi enosawoti.

I-Mediterranean Sea Asparagus Isaladi

Izithako ze-2 servings:

• 150 g fresh sea asparagus
• 1-2 izandla ezigcwele utamatisi we-cherry
• Ikhukhamba
• Isandla esingu-1 seminqumo
• I-1 anyanisi
• 2 tbsp amafutha omnqumo
• 1-2 tbsp ijusi lemon (ukunambitha)
• I-1 clove yegalikhi
• upelepele

Ukulungiselela:

Hlanza u-anyanisi bese uwunquma kahle. Ikota bese usika ikhukhamba. Utamatisi uhhafu kanye neminqumo.

Hlanganisa ukugqoka kusuka ku-clove yegalikhi ecindezelwe, amafutha omnqumo, ijusi kalamula, nopelepele. Hlanganisa zonke izithako nge-dressing futhi uvumele ukuthi iphuze kancane.

Ithiphu: Uma i-asparagus yasolwandle inosawoti omningi, ungayifaka emanzini abandayo amahora angu-1-2 ngaphambi kokudla. Lokhu kuzokhipha omunye usawoti.

I-spaghetti kalamula ne-asparagus yasolwandle

Izithako zabantu abane:

• 200 amagremu we-spaghetti ephelele
• 120 g i-asparagus yasolwandle
• I-lemon engu-1 - ijusi kuyo kanye ne-zest egayiwe
• I-2 tbsp i-almond bhotela
• Amanzi we-4 tbsp
• 1 tbsp amafutha omnqumo
• I-1 clove yegalikhi
• Isandla esingu-1 samantongomane kaphayini
• upelepele

Ukulungiselela:

• Pheka i-spaghetti ngokulandela imiyalelo yephakheji kuze kube yi-dente. Ungafaki usawoti emanzini okupheka ngoba i-asparagus yasolwandle inosawoti owenele.
• Ngaphambi nje kokuphela kwesikhathi sokupheka, engeza i-asparagus yasolwandle bese upheka kafushane kuze kube yi-al dente. Manje khipha i-spaghetti ne-samphire.
• Hlanganisa ibhotela le-alimondi, ijusi kalamula, namanzi ukuze wenze ukhilimu okhilimu futhi ubeke eceleni isikhashana. Shisisa amafutha omnqumo epanini, cindezela i-clove yegalikhi futhi gazinga kafushane emafutheni omnqumo ngamantongomane kaphayini. Engeza i-spaghetti ne-asparagus yasolwandle bese ugazinga kafushane.
• Susa i-pan ekushiseni, bese ugoqa ingxube yebhotela le-alimondi kanye ne-lemon egayiwe ehlutshiwe. Uma i-sauce isenzima kakhulu, ungangeza amanzi amancane. Pepper ukunambitha futhi uphake.