Supu ya nyemba ndi asparagus: Chinsinsi chokoma komanso chopatsa thanzi

Supu ya nandolo ndi asparagus ndi chakudya chopatsa thanzi komanso chokoma chomwe chimaphatikiza zabwino za nyemba ndi kukoma kwapadera kwa asparagus. Chakudyachi, chomwe chingakonzedwe m'njira zosiyanasiyana, sichingokhala chisankho chabwino kwambiri chokhalira ndi zakudya zoyenera, komanso ndi chabwino kusangalala nacho nthawi iliyonse pachaka. Kuphatikiza apo, ndi njira yogwiritsira ntchito zinthu zosiyanasiyana zomwe zimalola kuphatikiza zosakaniza zosiyanasiyana malinga ndi zomwe munthu amakonda, zomwe zimapangitsa kuti aliyense athe kuzipeza.

Kodi ubwino wodya supu ya nandolo ndi wotani?

Supu ya nyemba ndi asparagus ndi gwero losatha la michere yofunika kwambiri m'thupi. NandoloMbewu zomwe zimapanga maziko a njira iyi ndi mapuloteni ambiri, ulusi, mavitamini, ndi michere monga chitsulo, potaziyamu, ndi phosphorous. Zakudya zimenezi zimathandiza kuti mtima ndi mitsempha yamagazi zikhale ndi thanzi labwino, zimathandiza kuchepetsa shuga m'magazi, komanso kupereka mphamvu tsiku lonse.

Komanso, katsitsumzukwa Ndi gwero labwino kwambiri la vitamini C, folic acid, ndi ma antioxidants, zomwe zimateteza thupi ku ma free radicals ndikuthandizira kulimbitsa chitetezo cha mthupi. Kuphatikiza apo, kuphatikiza kwa zosakaniza kumeneku kumapangitsa kuti supu ikhale yotsika ma calories koma yokhutiritsa kwambiri, zomwe zimapangitsa kuti ikhale yoyenera kwa iwo omwe akufuna kuchepetsa thupi bwino.

Phindu lina lalikulu la supu iyi ndi kuthekera kwake kupatsa thupi madzi, makamaka m'miyezi yozizira. Kapangidwe kosalala ndi kukoma kotonthoza kwa nandolo, pamodzi ndi kukoma kokoma kwa asparagus, zimapangitsa chakudya chomwe sichimangopatsa thanzi komanso chimatonthoza.

Ubwino wina wa nkhono

• Zimathandiza kugaya chakudya bwinoUlusi womwe uli mu nandolo umathandiza kupewa kudzimbidwa komanso kuwongolera kutuluka kwa matumbo.
• Amalimbitsa mafupaMchere monga calcium ndi magnesium zomwe zimapezeka mu nandolo ndizofunikira kwambiri kuti mafupa akhale olimba.
• Amachepetsa kupsinjika maganizoVitamini B6 ndi tryptophan zomwe zili mu nandolo zimathandiza kuchepetsa nkhawa komanso kuchepetsa kupsinjika maganizo.

Kodi nandolo ziyenera kuphikidwa bwanji: m'madzi ozizira kapena otentha?

Funso limodzi lomwe limafunsidwa kawirikawiri pophika nsawawa ndi lakuti kodi ziyenera kuphikidwa m'madzi ozizira kapena otentha. Yankho lake limadalira njira yophikira yomwe imagwiritsidwa ntchito komanso nthawi yomwe ilipo. Nazi njira zonse ziwiri ndi ubwino wake:

Phikani nandolo m'madzi ozizira

Njira iyi ndi yabwino kwa iwo omwe akufuna njira yophikira pang'onopang'ono komanso yofewa. Kuphika nsawawa m'madzi ozizira kumapangitsa kuti zikhale zofewa komanso zimachepetsa thovu lomwe lingapangidwe mukamaphika. Kuphatikiza apo, njira iyi imathandiza kusunga michere, chifukwa zochepa zimatayika m'madzi otentha.

Kuti muphike nsawawa m'madzi ozizira, ndibwino kuziyika mumphika waukulu, kuziphimba ndi madzi ozizira, ndikuziwiritsa pa moto wapakati. Mukawiritsa, chepetsani moto ndikuzisiya zithupsa kwa ola limodzi, kapena mpaka zitafewa.

Phikani nandolo m'madzi otentha

Kumbali ina, kuphika nsawawa m'madzi otentha ndi njira yachangu, makamaka ngati mukugwiritsa ntchito chophikira chopopera. Kuika nsawawazo mwachindunji m'madzi otentha kumachepetsa nthawi yophika, zomwe zingakhale zothandiza ngati mukufulumira.

Komabe, ndikofunikira kudziwa kuti kuphika nthanga m'madzi otentha kungapangitse kuti zikhale zolimba komanso kuti michere yambiri itayike. Kuti muchepetse izi, mutha kuwonjezera viniga pang'ono kapena madzi a mandimu m'madzi, zomwe zimathandiza kufewetsa nyemba ndikusunga michere yawo.

Malangizo ophikira nthanga

• Zilowerereni nsawawaNgati zilowetsedwa usiku wonse, nthawi yophika imachepa kwambiri.
• Onjezani zonunkhiraLeaf leaf, thyme kapena tsabola zitha kuwonjezeredwa ku madzi ophikira kuti zikhale zokoma.
• Osawonjezera mchereMchere umalimbitsa nyemba, choncho tikukulimbikitsani kuziwonjezera kumapeto kwa kuphika.

Kodi ndiyenera kutsuka nthanga ndisanaziike mu supu?

Funso lina lofala pakati pa okonda kuphika. Yankho lake limadalira njira yokonzekera ndi kapangidwe ka supu yomwe mukufuna.

Ubwino wa kukhetsa madzi a nandolo

• Chepetsani sodiumNgati nkhono zaphikidwa m'madzi amchere kapena zagwiritsidwa ntchito m'mabokosi, kuzichotsa madzi kumathandiza kuchotsa sodium wochuluka.
• Pewani kukoma kowawaAnthu ena amapeza kuti madzi omwe amagwiritsidwa ntchito kuphika nsawawa amatha kukhala ndi kukoma kowawa pang'ono, kotero kuwathira madzi kungathandize kuti supuyo ikhale ndi kukoma komaliza.
• Sinthani kapangidwe kakeNgati supu yopepuka imakonda, kukhetsa madzi a nandolo kungathandize kuti zikhale zosalala.

Zoyipa za kukhetsa madzi a nandolo

• Kutaya zakudyaMadzi ophikira amakhala ndi michere yomwe imasungunuka panthawi yophika, kotero kukhetsa madzi a nandolo kungachepetse kufunika kwawo kwa zakudya.
• Kutaya kukomaMsuzi wophikira ukhoza kuwonjezera kukoma ku supu, kotero kukhetsa madzi a nandolo kungapangitse kuti chakudya chisakhale chokoma kwambiri.

Pomaliza

Kusankha kukhetsa kapena kusakhetsa nthiwatiwa kumadalira zomwe munthu amakonda komanso njira yophikira yomwe ikutsatiridwa. Ngati mwasankha kukhetsa nthiwatiwa, mutha kusunga madzi ophikira kuti muwonjezere ku supu; mwanjira imeneyi, mumasunga michere ndi kukoma.

Kodi njira yabwino yodyera nkhono ndi iti?

Nandolo ndi zogwiritsidwa ntchito zosiyanasiyana ndipo zitha kudyedwa m'njira zambiri, zomwe zimapangitsa kuti zikhale zabwino kwambiri kuziphatikiza mu maphikidwe osiyanasiyana. Nazi zina mwa njira zodziwika bwino zosangalalira nazo:

Mu supu ndi supu

Supu ya nandolo ndi asparagus ndi imodzi mwa njira zokoma kwambiri zosangalalira ndi zosakaniza izi. Nandolo zimatha kuwonjezeredwa ku supu, ma casserole, ndi msuzi, zomwe zimapangitsa kuti zikhale ndi kapangidwe kake komanso kukoma.

Mu saladi

Nkhuku zophikidwa zimatha kuwonjezeredwa ku saladi zokhala ndi letesi, phwetekere, nkhaka, ndi dzira, zomwe zimapangitsa kuti chakudya chikhale chatsopano komanso chopatsa thanzi. Zingakhalenso zosakaniza zazikulu mu saladi za nandolo zokhala ndi azitona, parsley, ndi mandimu.

Monga chakudya chachikulu

Nandolo zimatha kukhala chakudya chodziwika bwino kwambiri, pamodzi ndi mpunga, quinoa, mbatata yosenda, kapena ndiwo zamasamba zokazinga. Zingagwiritsidwenso ntchito pazakudya zapamwamba kwambiri, monga njira yodziwika bwino yophikira ndi curry ya nandolo.

Mu ma dips ndi ma pâtés

Nandolo ndi maziko a hummus, chakudya chachikhalidwe cha ku Middle East. Zingagwiritsidwenso ntchito kupanga ma pâtés ndi ma spreads omwe amaperekedwa ndi buledi wokazinga kapena ndiwo zamasamba zosaphika.

Malangizo ogwiritsira ntchito bwino nandolo

• Yesani ndi zonunkhiraNandolo zimatha kuwonjezeredwa zonunkhira zosiyanasiyana, monga chitowe, paprika, oregano, ndi tsabola, kuti zikhale ndi kukoma kosiyanasiyana.
• Onjezani zitsamba zatsopanoParsley watsopano, cilantro, ndi rosemary zingapangitse mbale za nandolo kukhala zokoma komanso zokoma.
• Phatikizani ma asidiKuthira mandimu kapena viniga pang'ono kungathandize kuti nkhono zikhale zokoma komanso kuti zikhale bwino.

Pomaliza

Supu ya nandolo ndi asparagus ndi chakudya chomwe chimaphatikiza kukoma kokoma ndi zabwino zopatsa thanzi. Nandolo, zokhala ndi mapuloteni ambiri ndi ulusi, ndi chisankho chabwino kwambiri chosunga zakudya zabwino, pomwe asparagus imapereka mavitamini ndi ma antioxidants omwe amalimbitsa thupi. Kuziphika m'madzi ozizira kapena otentha, kuzichotsa kapena kuzichotsa, ndikuzisangalala nazo m'njira zosiyanasiyana ndi zisankho zomwe zimadalira zomwe munthu amakonda, koma chomwe chimakhalabe chokhazikika ndi kusinthasintha kwawo komanso kufunika kwake kwa zakudya.

Ngati mumakonda supu zotonthoza ndipo mukufuna njira yophikira yopatsa thanzi komanso yokoma, supu ya nandolo ndi asparagus ndi njira yabwino kwambiri. Ndi michere yake yofunika, kapangidwe kosalala, komanso kukoma kwapadera, mbale iyi ndi yoyenera nthawi iliyonse ya tsiku. Chifukwa chake musazengereze kuyesa njira iyi ndikupeza chifukwa chake imakondedwa kwambiri m'makhitchini ambiri padziko lonse lapansi.