Kusukela esikhathini esidlule, izithelo ezihlukahlukene ziye zangena ekudleni komuntu. I-Haricot ibhekwa njengeyodwa yamasiko amadala kakhulu, futhi nanamuhla ejwayelekile kakhulu emhlabeni. Ngesikhathi esifanayo, ama-pods (i-asparagus, isiFulentshi, isandla esiluhlaza) ayesebenzisa ukupheka kuphela ngekhulu le-16. Amabhontshisi aluhlaza aluhlaza futhi alula kunokuba avamile, abanalo kuphela izici ezinhle zokupheka, kodwa futhi nezinto eziningana eziwusizo.
Ikhalori kanye nokwakhiwa kwamakhemikhali
Enye yezinzuzo ezinkulu zokuncintisana ngobhontshisi obuluhlaza yiyo ikhalori ephansi futhi ngaphansi kwamafutha agcwele. Ngezo zonke izinhlobo ezihlukahlukene zezakhi ezitholakala ku-asparagus amakholori amancane kakhulu - kuphela 24-31 kcal / 100 g
Kodwa-ke, izinga lokudla lomkhiqizo akuzona zonke izindawo ezizuzisayo zobhontshisi obuluhlaza. Okuqukethwe okuphezulu kwezakhi zokulandelela kanye namaminerali, amavithamini nama-flavonoids kwenza umkhiqizo uvumeleke ukuwusebenzisa nganoma yisiphi isikhathi sonyaka. Amavithamini amaqembu B, C, E, A, ama-fiber namaminerali - konke lokhu kuyingxenye yomswakama wokugcoba futhi kunomphumela omuhle empilweni yakho nasekubukeni kwakho.
Kubalulekile! Kusemabhontjeni aluhlaza aqukethe amaprotheni alula kalula, okwenza umkhiqizo ubaluleke kakhulu kumifino yanoma yiluphi uhlobo. Uma umzimba ugcwala amaprotheni kanye nama-amino acids, ukudla kwakho kuzohlala kulinganisela naphezu kokusetshenziswa okungenamkhawulo kwezinto nemikhiqizo yobisi.
Ukwakhiwa kwe-asparagus, Yebo, kukhuluma ngezinzuzo zayo:
- Ku-ubhontshisi waseFrance ukuthi kune-naphthoquinone engavamile noma i-vitamin K, evamile ukugubha igazi, kusiza ukuthola i-calcium, kodwa futhi ivikela imithwalo yegazi ekubaleni.
- I-Asparagus inamapayipi amaningi - 9 mg / 100 g. Yilezi zinto ezisiza ukususa amakhemikhali namazinga aphansi e-cholesterol emzimbeni. Inkomba ephansi ye-glycemic (amayunithi angu-15) yenza umkhiqizo ungabi usizo kuphela, kodwa futhi ufinyeleleke kubantu abanesifo sikashukela saluphi uhlobo.
- Ukuba khona kwamavithamini A kanye nama-antioxidants kumabhontshisi aluhlaza kwenza kube lula ukufaka izibopho zama-radicals mahhala ohlwini lwazo izakhiwo eziwusizo, okungukuthi, ukubambezela inqubo yokuguga.
- Amazinga aphezulu e-folic acid enza isifubhisho sempahla ebalulekile yemenyu yabesifazane abakhulelwe. Yile nto yokudla ephethwe emzimbeni wethu nge-DNA futhi ivimbela ukutholakala kwezifo ezibelethwe yintsusane.
- I-Carotene neqembu le-carotenoid linomphumela omuhle emehlweni. Kubalulekile ukugqamisa i-zeaxanthin, etholakala nobhontshisi obuluhlaza. Lesi sici sigxiliwe yi-retina futhi siyasivikela ekukhanyeni emisebeni ye-ultraviolet. Kungukuntuleka kwalesi sici esivame ukudala izindawo zokudala kwi-cornea.
- Ukuba khona kwamavithamini ahlukahlukene, ikakhulukazi ama-B6, B1 no-C, kanye nama-macronutrients (iron, potassium, calcium, magnesium, manganese) kuthuthukisa ukuzivikela komzimba, kunomphumela omuhle ohlelweni lwezinsana nokuzala.
Amazinga aphezulu e-fiber nawo angaziqhayisa: i-currant emhlophe, utamatisi, u-squash, i-broccoli, i-artichoke yaseJerusalema, ubhontshisi, i-lemon, isipinashi, isilimo esidliwayo esinamagatsha anamanzi, amahlumela aseBrussels.
Kufanelekile ukwazi ukuthi i-asparagus ingatholakala itshani futhi iphuzi, kuye ngesiteji sokuvuthwa kwesithelo. Yiqiniso, ukubunjwa kwamabhontshisi aluhlaza kuzo zombili lezi zimo kuzoba okufanayo, ngaphandle kokuthi kusetshenziswe amafutha amaningi okuphuzi okwephuzi. 
Yini enhle emzimbeni?
Ubhontshisi obuhlaza bubizwa ngokuthi imifino yobusha obungunaphakade. Lesi sitatimende senziwa, ikakhulukazi, ngenxa yevithamini A. Ukuboshwa kwama-radicals mahhala kuvimbela ukuguga komzimba, kuthuthukisa ukumelana komzimba kumagciwane ahlukahlukene kanye nezifo.
Engeza lapha ukutholakala kwama-manganese, okubhekene nokuqina kwesikhumba, kanye nokuqukethwe okuphansi kwekhalori yomzimba omncane - yilokho esikuthola imifino, sinakekele ubuhle bethu. Ngaphandle kwezinzuzo zobuhle bezinyosi eziluhlaza, nakho unayo futhi imithi yokwelapha ngempela:
- Imiphumela emaphethini wokugaya. Noma imuphi umkhiqizo onomthamo ophezulu we-fiber uhlobo lomshini wokuhlunga emathunjini, ukuwahlanza ngokoqobo, ukuthuthukisa umlotha. I-protein saturation ikuvumela ukuba ulinganise ukudla, ikakhulukazi, kubantu abatshala ukudla (ungadli imikhiqizo yezinyama) kanye nabantu abanomsebenzi okwenyuka ngokomzimba (badinga amaprotheni amaningi ekukhuleni kwemisipha). Kubalulekile ukukhumbula ukuthi umzimba wethu awukhiqizi amaprotheni ngokwawo, futhi ukusetshenziswa kwawo kubalulekile nakanjani wonke umuntu.
- Uhlelo lokujikeleza I-Vitamin K imisa ukugaya igazi, ivumela i-calcium ukuba ingene. Ukuba khona kwe-potassium kusiza ukugcizelela ukucindezela kwegazi kanye ne-pulse, futhi insimbi igcwalisa amaseli nge-oxygen. I-Asparagus iboniswe kakhulu ngenxa ye-anemia, njengoba i-molybdenum ekubunjweni kwebhontshisi yenza ngcono ukwakhiwa kwegazi futhi ivuselele ukwakheka kwamaseli abomvu egazi.
- Uhlelo lwe-Hormonal. Ubhontshisi obuhlaza kunconywa kakhulu ukuthi kusetshenziswe njalo abantu abanesifo sikashukela, kanye nokuphikiswa kwe-insulin. Ivumela ukusetshenziswa komzimba we-carbohydrate, kuvimbela ukuzuma ngokuzumayo emazingeni ashukela. Lo mphumela utholakala ngenxa ye-fibre ne-arginine (i-analogue ye-insulin).
Uyazi?Izakhiwo eziwusizo zobhontshisi obuhlaza zihlolwe esikhathini esidala. UCleopatra ngokwakhe wasebenzisa i-asparagus njengesithako esiyinhloko emasikini ahlukahlukene ebuso nomzimba. Ukulungiswa kwesikhumba, ukuqiniswa kwemithambo yegazi, ukuvuselelwa kwamaseli - lokhu kuwumphumela kumaski webhontshisi.
- Ngaphambi nangesikhathi sokukhulelwa. I-asparagus icebile i-folic acid, ebaluleke kakhulu kwabesifazane abakhulelwe. Yile-asidi ehilelekile ekwenzeni ukuhlukaniswa kwamaseli, ukuhlanganiswa kwe-DNA kanye nokuvimbela ukuvela kweziphambeko ze-neural tube ezinganeni.
- Uhlelo lwe-Genitourinary. Njengoba i-asparagus inomphumela wesibindi, isusa amatshe, ihlanza izinso iphinde iqondise ukulinganiswa kosawoti, iphinde ithuthukise umsebenzi wezocansi.
- Uhlaka lwesisu. Ngenxa yomsebenzi okhulayo we-enzyme, ithusi ayihle kuphela izitsha, kodwa futhi namalungu. Ngokuyinhloko, ubhontshisi obuhlaza kunconywa ukuba kusetshenziselwe ukuvuvukala kwamalungu (bursitis).
- Uhlelo lwesisulu. I-Copper ku-asparagus ithuthukisa ukuqina kwe-vascular futhi inciphisa ingozi yezifo ezivuthayo.
- Isimo sezinzwa Ngokuziphumuza izinqubo ze-muscular kanye ne-nervous, i-magnesium inganciphisa izimpawu zezifo ezifana ne-asthma noma i-migraines.
- Ukungakhulelwe. Ukuba khona kwama-antioxidants, amavithamini ahlanganisa ama-radicals mahhala futhi aqinise isimiso somzimba sokuzivikela.
- Umbono. Iqembu le-carotenoid livikela amehlo akho emiphumeleni eyingozi yemisebe ye-UV, i-prophylaxis ye-GMR (i-age-related macular degeneration).
Sebenzisa ekuphekeni: yini okufanele upheke
Okokuqala, ake sikhulume ngokuthi singakhetha kanjani le bhontshisi. I-Asparagus ephelele unemibala ebushelelezi, eqinakala kakhulu, hhayi emanzini. Uma ubuthwe, ubomile, ubonakele, kunamanzi - kungcono ukugwema ukuthenga.
Ukuphila kwesikhala somkhiqizo akusona ngaphezu kwesonto. Noma kunjalo, ama-pods amasha angahlanzwa, omisiwe, ahlanganiswe futhi afakwe efrijini. Ngakho-ke, impilo yamashalofu izokhula kuze kube yizinyanga eziyisithupha, futhi njalo uzoba namavithamini amasha ngesandla.
Izici zokulungiselela ubhontshisi obuluhlaza yijubane futhi kulula. Lezi ubhontshisi ezimnandi azibekezeli ukwelashwa okushisa isikhathi eside - akunangqondo ukuwagcoba imizuzu engaphezulu kuka-4-5. Ngaphezu kwalokho, akukho tricks ezidingekayo, ngaphandle kokuhlanza okujwayelekile nokusika okukhethwa kukho.
Uyazi? Ukuze ubhontshisi ungalahlekelwa umbala wabo obuluhlaza noma obomvu uma upheka, kubalulekile ukuba udobe imifino imizuzu embalwa bese ubathumela ngokushesha esitsheni ngeqhwa noma amanzi e-ice. Ngakho-ke, imifino izopheka, kodwa ukungalungi kokwelashwa kokushisa kungagwenywa.Kubalulekile ukukhumbula ukuthi ama-pods amnyama, okulukhuni ukuthungwa, isikhathi eside uma udinga ukulungisa isidlo. Ama-pods amancane angalungiswa ngemaminithi ambalwa nje, kanti ukuphuzi kuthatha isikhathi esiningi.
Uma ungavamile ukusebenzisa ubhontshisi, ungakwazi ukupheka ubhontshisi obuluhlaza, uzokujabulela ukuhlukahluka nokuhlukahluka kokupheka nakho. I-Asparagus ingaba isidlo esivela eceleni, i-porridge evamile, i-pasta namazambane. 
Ungenza futhi inkambo enkulu ezithakazelisayo kusuka ku-asparagus, ukuyisebenzise njengesithako esaladini noma isobho. Qaphela: uma ubhontshisi obuluhlaza behlungwa, ngeke nje ulahlekelwe izakhiwo zalo ezizuzisayo, kodwa futhi kungabi nhlobo futhi kungabi nalutho.
Kubalulekile! I-Asparagus ayikwazi ukudliwa eluhlaza! Iqukethe i-toxin ye-fezin, eyingozi kubantu. Noma imuphi ukwelashwa kokushisa awuhambisani nalesi sici, ngakho ungayinaki le mithetho.Sikunikeza enye yezindlela zokupheka - ubhontshisi obusiwe obunamathemikhali. Izithako (ama-4 servings):
- ubhontshisi obuluhlaza 400-500 g;
- utamatisi - ama-2 ama-pcs .;
- anyanisi - 1 pc.;
- amafutha omnqumo;
- amakhambi, imifino.
Hlanganisa okuqukethwe epanini, gazinga enye imizuzu 3-4. Engeza ubhontshisi, usawoti, pepper bese ulethe emathumba. Ngemuva kokubilisa, yenza umlilo ube mncane futhi umboze ngesembozo. Hlanganisa ngezikhathi ezithile. Isikhathi sokulungiselela - imizuzu engu-20. Fafaza ngamakhambi bese ukhonza ushisayo.
Ukuze uhlakulele ngempumelelo ubhontshisi kuyadingeka ukhethe uhlobo kanye nokuhluka kwalokhu yemifino.
Ukupheka kwemithi yendabuko
I-Asparagus iyasiza kakhulu, ngakho ukusetshenziswa kwayo njalo kukuvumela ukuba uthuthukise isimo somzimba ngokufanele. Noma kunjalo, kunezindlela zokupheka zemithi yendabuko ukufezekisa imiphumela esheshayo. ekwelapheni izifo ezithile:
- Ngesifo sikashukela. I-asparagusi ijusi iyasiza kakhulu. Yenza ujusi omusha kusuka ku-asparagus, isanqante, i-ulethisi nama-brussels amahlumela. Le cocktail igqugquzela ukukhiqizwa kwe-insulin futhi ijwayelekile ukuba ushukela wegazi.
- Nge-bursitis. Uma une-joint evulekile, kubalulekile ukudonsa ngokugcwele ekusetshenzisweni ubhontshisi oluhlaza, kufaka phakathi kokudla kwakho kwansuku zonke. I-Copper kanye ne-antioxidants inciphisa ukuvuvukala futhi ijubane nenqubo yokulungisa okuhlangene.
- Ngokuba ama-pancreas. Yenza i-decoction ye-husk: uthele ama-pod ngamanzi abilayo bese upheka imizuzu engu-10. Phuza izikhathi ezingu-2-3 / usuku ngemizuzu engu-30. ngaphambi kokudla.
- Ubuso besobusuku. Ubhontshisi buhlanzekile, ubilise bese ugawula. In mush uhlanganisa uju, amafutha yemifino kanye juice buckthorn juice. Kulula futhi usebenzise ngobuso obuhlanzekile imizuzu engu-20-25. Ukwenza ngaphambi kokulala, hlambulula ngamanzi afudumele.
Izihlungi ebusika
Uma ubhontshisi obuluhlaza bezwa ukunambitheka kwakho, kunengqondo ukwenza ubusika bawo ubusika. Kulula ukukhipha isitshalo se-asparagus.. Kunezindlela zokupheka ezimbili eziyinhloko zokuqandisa umkhiqizo - ubhontshisi obusha obuncintisana noma obesevele wakwazi ukuma.
Ungakwazi ukuqeda isisu se-asparagus encane ngaphandle kokwelashwa kokushisa futhi masinyane ngokwanele. Ukuze wenze lokhu, geza imifino, ukusika izihlahla, unqume bese ubhontshisi ubhontshisi emva kokugeza. Okulandelayo, phakamisa i-asparagus kuma-batches bese ufaka efrijini. Kwenziwe!
Funda kabanzi mayelana nokupheka kokuvunwa kwe-asparagus ubhontshisi.
Uma isisu se-asparagus sesivele somile, iresiphi izoba nzima nakakhulu. Njengoba nje kwenguqulo yangaphambilini, isilimo se-asparagus yami, u-cut the cuttings futhi usike. Ngalesi sikhathi, ulethe amanzi epanini, uphonsa ubhontshisi bethu lapho, cisha umlilo bese ushiya imizuzu engu-2-3. Siqoqa elinye ithangi lamanzi, siphonsa ama-cubes e-ice kanye nobhontshisi obomhlophe (obanjwe ngamanzi abilayo) lapho. Ngemuva kwemizuzu engu-10, thola ama-pods, unike omile, upakwe emaphaketheni bese ufakwa efrijini.
Kuzo zombili izimo, sigcina zonke izakhi, amavithamini, kanye nenambitheka nombala wezinyosi. Imifino efriziwe efriziwe ingahlala esiqandisini izinyanga eziyisithupha. Uma ubhontshisi obuswakanyiswa nje kungabi mnyama, kodwa futhi ukulahlekelwa amavithamini kanye nokulandelela izakhi, kuba cishe kungenalusizo.
Funda futhi mayelana nendlela yokulungisa utamatisi, i-sorrel, i-horseradish, i-parsnip, i-pepper, isipinashi, i-zucchini, i-arugula, i-dill, isilimo esidliwayo esinamagatsha anamanzi, isitshalo seqanda, i-parsley, i-mint, i-peas eluhlaza, ama-cranberries.
Ukungafani nokulimala
Iqiniso lokuthi kukhona inqwaba ye-cellulose emabhontshisi ayizintambo akuyona nje impahla ewusizo, kodwa futhi inezimo ezithile. Ukusetshenziswa ngokweqile kwamabhontshisi aluhlaza kungabangela usizi esiswini, ukuqhuma.
Qaphela: ukufakelwa kwe-fiber evamile kusiza umzimba ukuba ususe ngokweqile futhi uthathe izinto eziwusizo, kuyilapho ukwedlula ngokweqile ukuvimbela ukufaniswa kwamavithamini nama microelements, kungabangela hypovitaminosis.
Akudingekile ukuncika ekudleni okuphezulu kwe-fibre kubantu abanezifo ezivuthayo emathunjini amakhulu. Odokotela batusa nhlobo ukunciphisa ukusetshenziswa kwemifino eluhlaza kanye nezithelo, ukuze bangabangeli ukukhuphuka. 
Ukufingqa, singasho ukuthi isitshalo se-asparagus sinokuhle kakhulu empilweni nasebuhleni. Kunezindlela zokupheka eziningi nemithi yendabuko, kulula ukugcina, ukukhanda ebusika nokugcina ubhontshisi obuluhlaza. Yenza ezihlukahlukene ekudleni kwakho, ugcwalise umzimba ngezakhi zomzimba unyaka wonke.
