7 Vim Li Cas Koj Yuav Tsum Noj Ntau Dua

Zoo Siab

• 1. Ntau Cov Khoom Noj Muaj Txiaj Ntsig Tab sis Tsawg calories
• 2. Qhov Zoo Ntawm Cov Tshuaj Antioxidants
• 3. Tuaj yeem txhim kho Digestive Health
• 4. Pab Txhawb Lub Cev Xeeb Tub Noj Qab Nyob Zoo
• 5. Pab Kho Mob Ntshav Qis
• 6. Tuaj yeem Pab Koj Rog Kom Yuag
• 7. Yooj yim rau koj cov zaub mov ntxiv
• Rau hauv qab Kab
• 4. Pab Txhawb Lub Cev Xeeb Tub Noj Qab Nyob Zoo
• 5. Pab Kho Mob Ntshav Qis
• 6. Tuaj yeem Pab Koj Rog Kom Yuag
• 7. Yooj yim rau koj cov zaub mov ntxiv
• Rau hauv qab Kab

Asparagus, raug hu ua Asparagus officinalis, yog ib tug tswv cuab ntawm tsev neeg lily.

Cov zaub no nrov tau ntau yam xim, suav nrog ntsuab, dawb thiab ntshav. Nws tau siv tais hauv thoob ntiaj teb, suav nrog frittatas, pastas thiab fries fries.

Asparagus kuj tseem muaj calories tsawg thiab tau ntim ntau cov vitamins, minerals thiab antioxidants.

Cov kab lus no tau hais txog 7 txiaj ntsig kev noj qab haus huv ntawm asparagus, txhua yam tau txhawb nqa los ntawm kev kawm.

1. Ntau Cov Khoom Noj Muaj Txiaj Ntsig Tab sis Tsawg calories

Asparagus tsis muaj calories ntau tab sis khav theeb qhov zoo tshaj plaws rau lub cev.

Qhov tseeb, tsuas yog ib nrab ib khob (90 grams) ntawm cov zaub asparagus muaj (1):

• Cov calories: 20
• Cov protein ntau: 2.2 grams
• Rog: 0.2 grams
• Fiber ntau: 1,8 grams
• Vitamin C: 12% ntawm RDI
• Vitamin A: 18% ntawm RDI
• Vitamin K: 57% ntawm RDI
• Folate: 34% ntawm RDI
• Cov poov tshuaj: 6% ntawm RDI
• Phosphorous: 5% 5 ntawm RDI
• Vitamin E: 7% ntawm RDI

Asparagus tseem muaj qee qhov me me ntawm lwm cov tshuaj micronutrients, suav nrog cov hlau, zinc thiab riboflavin.

Nws yog qhov zoo tshaj plaws ntawm cov vitamin K, ib qho tseem ceeb rau kev ua kom ntshav txhaws thiab pob txha noj qab haus huv ().

Tsis tas li ntawd, asparagus muaj ntau hauv folate, yog ib yam khoom noj uas muaj lub zog ua kom cev xeeb tub zoo thiab muaj ntau cov txheej txheem tseem ceeb hauv lub cev, suav nrog kev loj hlob ntawm tes thiab DNA tsim ().

Ntsiab lus Asparagus yog cov zaub muaj zaub mov tsis muaj calorie ntau, uas yog qhov zoo tshaj ntawm cov vitamins thiab zaub mov tseem ceeb, tshwj xeeb yog folate thiab vitamins A, C thiab K.

2. Qhov Zoo Ntawm Cov Tshuaj Antioxidants

Antioxidants yog cov tebchaw uas pab tiv thaiv koj lub hlwb los ntawm kev puas tsuaj los ntawm dawb radicals thiab oxidative kev nyuaj siab.

Cov kev ntxhov siab oxidative pab txhawb kev laus, mob vwm thiab ntau yam kab mob, suav nrog mob qog (,).

Asparagus, zoo li lwm cov zaub ntsuab, yog qhov muaj antioxidants. Cov no suav nrog cov vitamin E, vitamin C thiab glutathione, nrog rau ntau yam flavonoids thiab polyphenols (6, 7).

Asparagus yog qhov tshwj xeeb tshaj yog nyob rau hauv flavonoids quercetin, isorhamnetin thiab kaempferol (,).

Cov tshuaj no tau pom tias muaj ntshav siab-txo qis, tiv thaiv mob, tiv thaiv kab mob thiab tshuaj tua kab mob hauv ntau tus tib neeg, kuaj-raj thiab tsiaj cov kev tshawb fawb (, 11,,).

Dab tsi ntxiv, ntshav asparagus muaj cov xim muaj zog hu ua anthocyanins, uas muab cov zaub nws cov xim muaj zog thiab muaj cov antioxidant nyob rau hauv lub cev ().

Qhov tseeb, kev nce ntxiv anthocyanin tau pom tias txo cov ntshav siab thiab muaj kev pheej hmoo ntawm lub plawv thiab mob plawv (,,).

Noj asparagus nrog rau lwm cov txiv hmab txiv ntoo thiab zaub tuaj yeem muab koj lub cev nrog ntau yam antioxidant los txhawb kev noj qab haus huv.

Ntsiab lus Asparagus yog qhov tshuaj zoo rau antioxidant, suav nrog cov vitamins C thiab E, flavonoids thiab polyphenols. Cov tshuaj tua kab mob tiv thaiv kev tiv thaiv kev tsub zuj zuj ntawm cov dawb radicals thiab yuav txo koj txoj kev pheej hmoo ntawm tus kab mob ntev.

3. Tuaj yeem txhim kho Digestive Health

Kev noj haus muaj fiber ntau yog qhov tseem ceeb rau lub plab zom mov zoo.

Tsuas yog ib nrab ntawm lub khob ntawm asparagus muaj 1.8 grams fiber, uas yog 7% ntawm koj cov kev xav tau txhua hnub.

Kev tshawb fawb qhia tias kev noj zaub mov muaj fiber ntau thiab txiv hmab txiv ntoo thiab zaub yuav pab txo kev muaj ntshav siab, mob plawv thiab ntshav qab zib (,,).

Asparagus yog qhov tshwj xeeb uas muaj cov tshuaj fiber ntau tsis txaus, uas ntxiv cov quav rau cov quav thiab txhawb lub plab ua haujlwm tsis tu ncua.

Nws kuj tseem muaj me me ntawm soluble fiber, uas yaj hauv dej thiab tsim cov ntawv zoo li gel hauv cov hnyuv.

Soluble fiber pub noj cov kab mob tus phooj ywg hauv lub plab, xws li Bifidobacteria thiab Lactobacillus ().

Nce tus naj npawb ntawm cov kab mob muaj txiaj ntsig no ua lub luag haujlwm ntxiv dag zog rau kev tiv thaiv kab mob thiab tsim cov zaub mov muaj txiaj ntsig zoo li cov vitamins B12 thiab K2 (,,).

Noj asparagus uas yog ib feem ntawm kev noj haus muaj fiber ntau yog ib txoj hauv kev zoo los pab ua kom koj cov kev xav tau fiber ntau thiab ua kom koj cov hnyuv tsis muaj mob.

Ntsiab lus Raws li qhov zoo ntawm fiber ntau, asparagus txhawb txoj kev tsis tu ncua thiab zom zaub mov noj qab haus huv thiab tuaj yeem pab txo koj cov kev pheej hmoo mob plawv, ntshav siab thiab ntshav qab zib.

4. Pab Txhawb Lub Cev Xeeb Tub Noj Qab Nyob Zoo

Asparagus yog qhov zoo tshaj plaws ntawm folate, tseem hu ua vitamin B9.

Tsuas yog ib nrab ntawm lub khob ntawm asparagus muab cov neeg laus nrog 34% ntawm lawv cov folate xav tau ib hnub thiab cov poj niam cev xeeb tub nrog 22% ntawm lawv qhov kev xav tau txhua hnub (1).

Folate yog ib yam khoom noj tseem ceeb uas pab tsim cov qe ntshav liab thiab tsim cov DNA kom muaj kev noj qab haus huv zoo. Nws yog qhov tshwj xeeb tshaj plaws thaum lub sijhawm ntxov ntawm cev xeeb tub kom paub meej tias kev loj hlob zoo ntawm tus menyuam.

Tau txais folate txaus los ntawm cov chaw zoo li asparagus, zaub ntsuab pom thiab txiv hmab txiv ntoo tuaj yeem tiv thaiv cov hlab ntsha tsis zoo, nrog rau spina bifida (,).

Neural lub cev tsis xws luag tuaj yeem ua rau ntau yam kev mob tshwm sim, suav txij li kev kawm nyuaj kom tsis muaj quav thiab zais zis tswj lub cev tsis taus (,).

Qhov tseeb, folate txaus yog qhov tseem ceeb heev thaum lub sijhawm ua ntej muaj menyuam hauv plab thiab cev xeeb tub thaum ntxov uas muaj cov folate pab pom zoo kom ntseeg tau tias cov poj niam ua tau raws li lawv xav tau.

Ntsiab lus Asparagus muaj ntau hauv folate (vitamin B9), ib qho khoom noj muaj txiaj ntsig zoo uas pab txo kev pheej hmoo ntawm cov hlab ntsha tsis zoo rau lub cev xeeb tub.

5. Pab Kho Mob Ntshav Qis

Ntshav siab muaj feem cuam tshuam rau ntau dua 1,3 billion tus tib neeg thoob ntiaj teb thiab yog qhov muaj kev pheej hmoo siab tshaj plaws rau kab mob plawv thiab mob hlab ntsha tawg ().

Kev tshawb fawb qhia tau hais tias kev nce poov tshuaj ntau ntxiv thaum txo ntsev ntxiv yog txoj hauv kev txo qis ntshav siab (,).

Cov poov tshuaj txo qis ntshav siab nyob hauv ob txoj kev: los ntawm kev so lub phab ntsa ntawm cov hlab ntsha thiab tso cov ntsev ntau dhau los ntawm kev tso zis ().

Asparagus yog qhov zoo ntawm cov poov tshuaj, muab 6% ntawm koj qhov yuav tsum tau nyob hauv kev ua noj ib nrab hnub.

Dab tsi ntxiv, kev tshawb fawb ntawm cov nas uas muaj ntshav siab qhia tias asparagus yuav muaj lwm yam ntshav siab dua. Hauv kev tshawb fawb ib qho, cov nas tau noj tsis tau zaub mov nrog 5% asparagus lossis ib qho khoom noj txheem uas tsis muaj asparagus.

Tom qab 10 lub lis piam, cov nas ntawm cov zaub mov asparagus muaj 17% txo cov ntshav siab ntau dua li cov nas ntawm cov khoom noj rau cov qauv ().

Cov kws tshawb nrhiav ntseeg tias cov nyhuv no yog vim muaj ib qho kev sib txuam ua ke nyob rau hauv asparagus uas ua rau cov hlab ntsha tuaj txog.

Txawm li cas los xij, tib neeg cov kev tshawb fawb xav tau los txiav txim siab seb qhov kev nquag no puas ua rau tib neeg ua tib yam.

Txawm li cas los xij, kev noj zaub mov ntau ntxiv potassium, xws li zaub asparagus yog ib txoj hauv kev zoo los pab tswj kom koj cov ntshav siab nyob hauv kev noj qab nyob zoo.

Ntsiab lus Asparagus muaj cov potassium, cov tshuaj ntxhia pob zeb uas tuaj yeem pab txo cov ntshav siab. Tsis tas li ntawd, kev tshawb fawb tsiaj tau pom tias asparagus yuav muaj cov nquag ua haujlwm uas ua kom txoj hlab ntshav khov, yog li ua kom cov ntshav qis.

6. Tuaj yeem Pab Koj Rog Kom Yuag

Tam sim no, tsis muaj kev tshawb fawb tau soj ntsuam qhov tshwm sim ntawm asparagus ntawm qhov poob phaus.

Txawm li cas los xij, nws muaj tus lej ntawm cov khoom uas yuav pab tau koj kom poob phaus.

Ua ntej, nws tsis tshua muaj calories, nrog 20 calories nyob hauv ib nrab khob xwb. Qhov no txhais tau tias koj tuaj yeem noj ntau ntawm asparagus yam tsis tau noj hauv ntau ntawm calories.

Tsis tas li ntawd, nws yog li ntawm 94% dej. Kev tshawb fawb qhia tias kev noj zaub mov tsis muaj calorie, zaub mov muaj dej ntau yog txuam nrog kev yuag phaus (,).

Asparagus tseem nplua nuj nyob hauv fiber ntau, uas tau txuas nrog lub cev lub cev nyhav thiab poob phaus (,).

Ntsiab lus Asparagus muaj ntau tus naj npawb ntawm cov nta uas ua rau nws lub cev yuag poob. Nws yog cov calories, nyob rau hauv dej thiab muaj fiber ntau.

7. Yooj yim rau koj cov zaub mov ntxiv

Ntxiv rau kev noj zaub mov zoo, asparagus yog qhov qab thiab yooj yim rau kev sib xyaw rau hauv koj cov khoom noj.

Nws tuaj yeem noj tau ntau txoj hauv kev, suav nrog ntawm rwj, ci, ci, muab ci, thiab ci ci. Koj tuaj yeem tuaj yeem nqus cov kaus poom uas tsis muaj kib, uas yog precooked thiab npaj noj.

Asparagus tuaj yeem siv rau hauv ntau cov tais diav xws li zaub nyoos, do-fries, frittatas, omelets thiab pastas, thiab nws ua rau zoo heev rau sab zaub mov.

Tsis tas li ntawd, nws pheej yig heev thiab muaj muag tau tom khw muag khoom noj ntau.

Thaum kav khw rau cov asparagus tshiab, saib cov ceg tawv thiab kaw ntom nti, cov lus qhia kaw.

Ntsiab lus Asparagus yog zaub thiab ntau yam zaub uas yooj yim rau koj cov khoom noj. Ntxiv nws rau zaub nyoos, frittatas, omelets thiab do-fries.

Rau hauv qab Kab

Asparagus yog zaub mov tsis muaj txiaj ntsig thiab qab ntxiv rau ib qho khoom noj twg. Nws yog cov calories tsawg thiab yog qhov muaj txiaj ntsig zoo, nrog rau fiber, folate thiab vitamins A, C thiab K.

Tsis tas li ntawd, noj zaub mov asparagus muaj ntau cov txiaj ntsig kev noj qab haus huv, suav nrog kev poob phaus, txhim kho plab zom mov, ua kom cev xeeb tub muaj txiaj ntsig zoo thiab ntshav siab poob qis.

Ntxiv rau, nws pheej yig, yooj yim los npaj thiab ua qab qab ntxiv rau ntau cov zaub mov txawv.

Tsuas yog ib nrab ntawm lub khob ntawm asparagus muaj 1.8 grams fiber, uas yog 7% ntawm koj cov kev xav tau txhua hnub.

Kev tshawb fawb qhia tias kev noj zaub mov muaj fiber ntau thiab txiv hmab txiv ntoo thiab zaub yuav pab txo kev muaj ntshav siab, mob plawv thiab ntshav qab zib (,,).

Asparagus yog qhov tshwj xeeb uas muaj cov tshuaj fiber ntau tsis txaus, uas ntxiv cov quav rau cov quav thiab txhawb lub plab ua haujlwm tsis tu ncua.

Nws kuj tseem muaj me me ntawm soluble fiber, uas yaj hauv dej thiab tsim cov ntawv zoo li gel hauv cov hnyuv.

Soluble fiber pub noj cov kab mob tus phooj ywg hauv lub plab, xws li Bifidobacteria thiab Lactobacillus ().

Nce tus naj npawb ntawm cov kab mob muaj txiaj ntsig no ua lub luag haujlwm ntxiv dag zog rau kev tiv thaiv kab mob thiab tsim cov zaub mov muaj txiaj ntsig zoo li cov vitamins B12 thiab K2 (,,).

Noj asparagus uas yog ib feem ntawm kev noj haus muaj fiber ntau yog ib txoj hauv kev zoo los pab ua kom koj cov kev xav tau fiber ntau thiab ua kom koj cov hnyuv tsis muaj mob.

Ntsiab lus Raws li qhov zoo ntawm fiber ntau, asparagus txhawb txoj kev tsis tu ncua thiab zom zaub mov noj qab haus huv thiab tuaj yeem pab txo koj cov kev pheej hmoo mob plawv, ntshav siab thiab ntshav qab zib.

4. Pab Txhawb Lub Cev Xeeb Tub Noj Qab Nyob Zoo

Asparagus yog qhov zoo tshaj plaws ntawm folate, tseem hu ua vitamin B9.

Tsuas yog ib nrab ntawm lub khob ntawm asparagus muab cov neeg laus nrog 34% ntawm lawv cov folate xav tau ib hnub thiab cov poj niam cev xeeb tub nrog 22% ntawm lawv qhov kev xav tau txhua hnub (1).

Folate yog ib yam khoom noj tseem ceeb uas pab tsim cov qe ntshav liab thiab tsim cov DNA kom muaj kev noj qab haus huv zoo. Nws yog qhov tshwj xeeb tshaj plaws thaum lub sijhawm ntxov ntawm cev xeeb tub kom paub meej tias kev loj hlob zoo ntawm tus menyuam.

Tau txais folate txaus los ntawm cov chaw zoo li asparagus, zaub ntsuab pom thiab txiv hmab txiv ntoo tuaj yeem tiv thaiv cov hlab ntsha tsis zoo, nrog rau spina bifida (,).

Neural lub cev tsis xws luag tuaj yeem ua rau ntau yam kev mob tshwm sim, suav txij li kev kawm nyuaj kom tsis muaj quav thiab zais zis tswj lub cev tsis taus (,).

Qhov tseeb, folate txaus yog qhov tseem ceeb heev thaum lub sijhawm ua ntej muaj menyuam hauv plab thiab cev xeeb tub thaum ntxov uas muaj cov folate pab pom zoo kom ntseeg tau tias cov poj niam ua tau raws li lawv xav tau.

Ntsiab lus Asparagus muaj ntau hauv folate (vitamin B9), ib qho khoom noj muaj txiaj ntsig zoo uas pab txo kev pheej hmoo ntawm cov hlab ntsha leeg tsis zoo nyob rau lub sijhawm cev xeeb tub.

5. Pab Kho Mob Ntshav Qis

Ntshav siab muaj feem cuam tshuam rau ntau dua 1,3 billion tus tib neeg thoob ntiaj teb thiab yog qhov muaj kev pheej hmoo siab tshaj plaws rau kab mob plawv thiab mob hlab ntsha tawg ().

Kev tshawb fawb qhia tau hais tias kev nce poov tshuaj ntau ntxiv thaum txo ntsev ntxiv yog txoj hauv kev txo qis ntshav siab (,).

Cov poov tshuaj txo qis ntshav siab nyob hauv ob txoj kev: los ntawm kev so lub phab ntsa ntawm cov hlab ntsha thiab tso cov ntsev ntau dhau los ntawm kev tso zis ().

Asparagus yog qhov zoo ntawm cov poov tshuaj, muab 6% ntawm koj qhov yuav tsum tau nyob hauv kev ua noj ib nrab hnub.

Dab tsi ntxiv, kev tshawb fawb ntawm cov nas uas muaj ntshav siab qhia tias asparagus yuav muaj lwm yam ntshav siab dua. Hauv kev tshawb fawb ib qho, cov nas tau noj tsis tau zaub mov nrog 5% asparagus lossis ib qho qauv pluas tsis muaj asparagus.

Tom qab 10 lub lis piam, cov nas ntawm cov zaub mov asparagus muaj 17% txo cov ntshav siab ntau dua li cov nas ntawm cov khoom noj rau cov qauv ().

Cov kws tshawb nrhiav ntseeg tias cov nyhuv no yog vim muaj ib qho kev sib txuam ua ke nyob rau hauv asparagus uas ua rau cov hlab ntsha tuaj txog.

Txawm li cas los xij, tib neeg cov kev tshawb fawb xav tau los txiav txim siab seb qhov kev nquag no puas ua rau tib neeg ua tib yam.

Txawm li cas los xij, kev noj zaub mov ntau ntxiv potassium, xws li zaub asparagus yog ib txoj hauv kev zoo los pab tswj kom koj cov ntshav siab nyob hauv kev noj qab nyob zoo.

Ntsiab lus Asparagus muaj cov poov tshuaj, cov ntxhia pob zeb uas tuaj yeem pab txo cov ntshav siab. Tsis tas li ntawd, kev tshawb fawb tsiaj tau pom tias asparagus yuav muaj cov nquag ua haujlwm uas ua kom txoj hlab ntshav khov, yog li ua kom cov ntshav qis.

6. Tuaj yeem Pab Koj Rog Kom Yuag

Tam sim no, tsis muaj kev tshawb fawb tau soj ntsuam qhov tshwm sim ntawm asparagus ntawm qhov poob phaus.

Txawm li cas los xij, nws muaj tus lej ntawm cov khoom uas yuav pab tau koj kom poob phaus.

Ua ntej, nws tsis tshua muaj calories, nrog 20 calories nyob hauv ib nrab khob xwb. Qhov no txhais tau tias koj tuaj yeem noj ntau ntawm asparagus yam tsis tau noj hauv ntau ntawm calories.

Tsis tas li ntawd, nws yog li ntawm 94% dej. Kev tshawb fawb qhia tias kev noj zaub mov tsis muaj calorie, zaub mov muaj dej ntau yog txuam nrog kev yuag phaus (,).

Asparagus tseem nplua nuj nyob hauv fiber ntau, uas tau txuas nrog lub cev lub cev nyhav thiab poob phaus (,).

Ntsiab lus Asparagus muaj ntau tus naj npawb ntawm cov nta uas ua rau nws lub cev yuag poob. Nws yog cov calories, nyob rau hauv dej thiab muaj fiber ntau.

7. Yooj yim rau koj cov zaub mov ntxiv

Ntxiv rau kev noj zaub mov zoo, asparagus yog qhov qab thiab yooj yim rau kev sib xyaw rau hauv koj cov khoom noj.

Nws tuaj yeem noj tau ntau txoj hauv kev, suav nrog ntawm rwj, ci, ci, muab ci, thiab ci ci. Koj tuaj yeem tuaj yeem nqus cov kaus poom uas tsis muaj asparagus, uas yog precooked thiab npaj noj.

Asparagus tuaj yeem siv rau hauv ntau cov tais diav xws li zaub nyoos, do-fries, frittatas, omelets thiab pastas, thiab nws ua rau zoo heev rau sab zaub mov.

Tsis tas li ntawd, nws pheej yig heev thiab muaj muag tau tom khw muag khoom noj ntau.

Thaum kav khw rau cov asparagus tshiab, saib rau cov kav maj thiab kaw ntom nti, cov lus qhia kaw.

Ntsiab lus Asparagus yog zaub thiab ntau yam zaub uas yooj yim rau koj cov khoom noj. Ntxiv nws rau zaub nyoos, frittatas, omelets thiab do-fries.

Rau hauv qab Kab

Asparagus yog zaub mov tsis muaj txiaj ntsig thiab qab ntxiv rau ib qho khoom noj twg. Nws yog cov calories tsawg thiab yog qhov muaj txiaj ntsig zoo, nrog rau fiber, folate thiab vitamins A, C thiab K.

Tsis tas li ntawd, noj zaub mov asparagus muaj ntau cov txiaj ntsig kev noj qab haus huv, suav nrog kev poob phaus, txhim kho plab zom mov, ua kom cev xeeb tub muaj txiaj ntsig zoo thiab ntshav siab poob qis.

Ntxiv rau, nws pheej yig, yooj yim los npaj thiab ua qab qab ntxiv rau ntau cov zaub mov txawv.