Asparagus protects against dangerous diseases, lowers blood pressure and increases stress resistance. Find out the calorie content of white, green and purple asparagus, include dishes from it in your daily menu!

Asparagus is a herb or shrub with thin, scaly leaves known to mankind for over 2000 years. The young shoots grown underground or the upper parts of the shoots of some asparagus species (the scientific name of the plant) are used as food. The calorie content of asparagus is on average 22 kcal per 100 grams, which, against the background of a neutral taste and excellent compatibility with fragrant foods, makes it a very popular component of any, especially dietary diet. In addition, there is another “asparagus” on the Russian food market, which has nothing to do with this plant, but is a semi-finished soy product and is a very common dish of some Asian cuisines. At the same time, the calorie content of soybean asparagus is on average 337 kcal / 100 g, which is 15 times higher than that of real asparagus sprouts.

fresh

Among consumer species, asparagus is distinguished by the color of the shoots - green, white and purple. Each of them is useful in its own way and has a beneficial effect on the body.

Green

Green shoots of asparagus are the most common and affordable, due to the relatively simple method of growing and harvesting. Such sprouts represent the upper part of plants growing above the ground. They have a rich taste and the highest calorie content among all types of asparagus - 24 kcal / 100 g, which is due to the content of more sugars. Although this figure is also the minimum for food.

Also, green shoots are the most saturated with useful folic acid, which is extremely important for the normal functioning of the body, primarily the liver. This vitamin improves mood, energizes and is especially necessary for pregnant women, as it reduces the risk of miscarriage.

White

White asparagus sprouts are grown in the ground without access to sunlight. They are softer in structure and delicate in taste, therefore they are considered a delicacy, which in past centuries was available only to aristocrats. In addition, a very laborious process of growing white asparagus contributes to an increase in the final cost of the product.

The calorie content of white asparagus is the lowest compared to other species and is 20 kcal / 100 g. Another difference between white shoots and the rest is the presence of a skin that must be removed before cooking. The main benefit of white asparagus for the body is determined by the presence of a special organic compound - allicin. This useful substance helps to lower cholesterol levels, has a beneficial effect on the functioning of the heart, and also kills the pathogenic bacteria Helicobacter pylori in the stomach, which corrode its mucous membrane and are considered the main cause of gastritis, ulcers and malignant lesions of the organ.

Important! Allicin has a low thermal stability, that is, it is destroyed slowly at room temperature, and instantly when heated (cooked). Therefore, white asparagus shoots should preferably be consumed raw without long-term storage.

The main sources of allicin are onions and garlic. It is this substance, along with some sulfur compounds, also present in asparagus, that contributes to the fact that after eating even one shoot, literally in 15–20 minutes, the smell of urine and sweat changes, which persists for about a day. If it is significant, then this point should be taken into account.

purple

Purple asparagus is a rare type of crop that is also grown in the dark, but with short-term access to ultraviolet light. This technology contributes to the formation of special useful pigments - anthocyanins, which give the sprouts a purple color. True, during the heat treatment process, it changes to green and takes on the same appearance as the classic version of this product. In addition, these sprouts differ from other color varieties in a slight bitterness in taste, which gives the prepared dishes some piquancy.

The calorie content of purple asparagus is the average of all types - 22 kcal / 100 g. The beneficial anthocyanins contained in it have a beneficial effect on health - they prevent diseases of the urinary system, increase memory and concentration, reduce stress and eliminate irritability. Studies have shown that people who regularly consume the purple vegetable have a reduced risk of cancer.

In general, if we talk about taste characteristics, then the most common green shoots are no different from the delicious whites and rare purples. Also, regardless of color, all types of asparagus are powerful antioxidants, have pronounced anti-cancer properties and a number of other beneficial effects:

• reduce blood pressure;
• strengthen contractions and normalize the rhythm of the heart;
• produce a blood-purifying and diuretic effect;
• make up for the lack of protein in a vegetarian diet;
• accelerate the process of losing weight due to low calorie content;
• make the diet more complete and balanced;
• saturate the body with valuable substances;
• relieve nervous tension, increase stress resistance.

In the Renaissance, the plant was considered the strongest aphrodisiac, therefore it was forbidden to be used by church ministers in order to avoid kindling the "fire of passion."

The nutritional value of asparagus stalks is considered almost optimal. With a minimum calorie content, asparagus contains a wide range of various nutrients. Although it should be borne in mind that these figures vary depending on the storage conditions and the method of preparation or use of the product.

When included in the diet, young crunchy shoots help to get rid of excess weight much faster and more comfortable for the body, providing it with the necessary useful elements, accelerating the burning of fat deposits, activating metabolism, and providing a tonic effect. Due to the diuretic effect, this product helps to remove excess fluid, toxins and toxins.

Contrary to popular belief, the thickness of the shoots does not affect the quality, composition or calorie content of asparagus. All these characteristics directly depend only on their age and freshness. When purchasing such a product, it is necessary to choose elastic stems of even color with small dense tops. The cuts should not be dried out, the surface should not be wilted, and the tops should even begin to bloom.

It should be remembered that freshly cut asparagus stalks are not subject to long-term storage, as they quickly lose their taste and useful qualities. They need to be treated like fresh flowers - put in water and periodically change it, updating the cut. Such a "bouquet" is covered with a film and stored in the refrigerator.

You can also purchase frozen shoots, which are available in almost any supermarket, or freeze yourself. The calorie content of asparagus after freezing remains the same as that of fresh, and the loss of vitamins and other valuable elements does not exceed 15-20%, which, with a very rich composition of the plant, will not be too noticeable.

Marinated

In addition to fresh and frozen, pickled asparagus, which is sold in small glass jars, is no less popular and affordable. Such a product is widely used as an independent dish or as a healthy addition to a variety of salads and snacks. In addition, the calorie content of asparagus after pickling in industrial conditions is slightly reduced and amounts to only 15 kcal / 100 g, which makes it an ideal component of any diet program. In this case, pickled asparagus shoots are recommended to be added to almost all first and second low-calorie dishes, which will make them tastier, add a touch of piquancy and at the same time not only not increase, but even reduce the total calorie content.

The benefits of pickled asparagus sprouts are explained by their own beneficial properties, which are lost only by 15–20% during heat treatment, as well as the addition of some other components, in particular spices and vinegar. The various beneficial effects of spice supplements on the human body are well known. And vinegar, as a result of bacterial fermentation, saturates the marinade and the asparagus sprouts in it with beneficial bacteria and enzymes that improve the intestinal microflora and activate the digestive processes. In addition, indications for the use of pickled shoots of this plant are heart disease and vascular problems, and due to the low calorie content, it is recommended for obesity to accelerate fat breakdown.

At the same time, pickled asparagus has a very irritating effect on the gastric mucosa, therefore it is contraindicated for use in the presence of acute gastrointestinal diseases. In addition, it should be borne in mind that the product can be harmful in case of intolerance to the substances present in it, including not only the asparagus itself, but also spices or vinegar.

Soya

The correct name is yuka (Japanese) and fuzhu (Chinese). In Russia, another name has taken root - Korean asparagus, although there is nothing in common between this product and a plant with that name, except for a very distant external resemblance (when dried, yuca-fuju usually has the shape of sticks resembling asparagus shoots). Soy semi-finished product differs significantly from real asparagus in terms of calories, composition and taste, it has completely different useful properties and contraindications. The energy value of such a product varies from 234 to 440 kcal / 100 g, depending on the state and method of preparation - Korean asparagus is dry (dried) or ready-made (boiled, pickled, fried, etc.).

The benefits and harms of soy asparagus depend on what it is made of and how it is cooked in the future. The raw material for the production of such a product is soybeans: after soaking in water, they are crushed, boiled, and then filtered. The resulting milk is boiled and the film that forms on the surface is collected, which is then hung and dried, as a result of which it acquires a flat fibrous structure. Thus, a dry protein concentrate is obtained, containing a number of useful amino acids and ideal for use in dietary and vegetarian nutrition in order to compensate for the lack of proteins in food. In addition, such a product has a pleasant taste, delicate aroma and a lot of healing properties. What's more, half of its high calorie content comes from protein breakdown, and the rest comes from healthy fats and complex carbohydrates.

Dry semi-finished product is not eaten. It is first kept in water for a day or poured with boiling water for a couple of hours, and then used for cooking. It should be borne in mind that the calorie content of dried asparagus is maximum and is 440 kcal / 100 g. After soaking, asparagus is moist, heavier and ready to use with a calorie content reduced to a minimum for such a product of 234 cal per 100 grams. At the same time, the volume of the dry billet increases by about 3 times.

Subsequent changes in taste, nutritional value, useful properties and calorie content of asparagus depend on the chosen cooking method. By itself, soy milk foam is not distinguished by its exquisite taste. In Japan, it is customary to eat it raw, in China it is dried, and in order for an unattractive semi-finished product to become a full-fledged dish, all kinds of seasonings and spices are added.

The benefits of soy products for the human body are determined by the important properties of the plant itself (feedstock), including:

• the ability to reduce the level of "bad" cholesterol in the blood - for this you need to consume about 25 g of vegetable protein per day;
• optimal calorie content, which, at a sufficiently high rate, does not contain empty calories at all;
• the presence in the composition of an increased concentration of lecithin - a substance involved in lipid metabolism, promotes the burning of fat in the liver and actively normalizes weight;
• elimination or reduction of the severity of the effects of menopausal syndrome, in particular osteoporosis and hot flashes, which is facilitated by the presence of estrogen-like isoflavones and calcium in the beans;
• high content of high-quality vegetable protein, which in its structure is not much inferior to the animal, and is also indispensable in the nutrition of people suffering from lactose intolerance or food allergies to protein products of animal origin.

The inclusion of a soy product in the diet is useful for the prevention of cardiovascular and oncological diseases. A high calorie content and a diverse vitamin and mineral composition make dishes from it ideal for restoring or maintaining strength during periods of heavy physical and mental stress.

Important! According to medical data, the consumption of soy asparagus in large quantities can lead to a deterioration in the condition of the pancreas. Therefore, experts recommend sticking to the golden mean, including this product in the diet no more than once a week and in moderation.

In addition, soy is contraindicated during pregnancy, in the presence of urolithiasis or diseases of the endocrine system. Some studies show that the abuse of concentrates of these beans can cause cerebrovascular accident and a decrease in brain volume, as well as accelerate the aging process. The reason for this is the phytoestrogens contained in soy, which can inhibit the growth of brain cells. But this fact is rather controversial, since in other medical sources it is these phytoestrogens that are considered useful and are recommended for women to slow down aging after 30 years.

Another controversial claim concerns the benefits of protein present in soy, in terms of the content of which it is significantly superior to other legumes. This is due to the fact that in the fruits of this plant there is a special enzyme that reduces the activity of proteins and the enzymes necessary for their absorption. This fact does not mean that soy is unhealthy, but its nutritional value and useful calorie content are much lower than is commonly believed.

Dishes

Asparagus stalks and semi-finished soy products are actively used in cooking. Both products are components of many dishes - they are boiled, marinated, added to soups and prepared as a separate snack. But the calorie content of asparagus - real and made from soy - and the principles of preparation of each of them are completely different.

From shoots of asparagus

Asparagus sprouts are eaten fresh or processed in any way - they can be boiled in water or steamed, fried, grilled, marinated. Asparagus is an excellent independent snack and an excellent side dish for meat or fish, as it significantly reduces the calorie content and increases the beneficial properties of such dishes.

Boiled

The easiest way to cook asparagus stalks is by boiling, which does not require special culinary skills or the addition of expensive products. The shoots are laid out in a colander, dipped in salted boiling water, boiled for 4 minutes. Ready-made boiled asparagus has a mild, delicate taste and the same low calorie content as fresh sprouts - an average of 22 kcal / 100 g. To get a more interesting and not bland product, however, with a high calorie content, it is recommended to use shoots with creamy sauce.

Braised

The preparation of stewed asparagus is also notable for its simplicity and accessibility, and the dish itself has a variety of useful properties for humans. To do this, finely chop in random order 100 g of onion and 100 g of carrots. Put in a deep frying pan, put on a small fire and simmer until half cooked. Add 300 g of asparagus shoots cut into pieces and 2 tbsp. l. tomato sauce. Stew until ready. The calorie content of asparagus in this recipe is 31.5 kcal / 100 g.

To improve the taste, you can add vegetable or butter. But it should be borne in mind that these products (especially the second one) have a high energy value, so the total calorie content of a dish can increase several times.

Grilled

Whole asparagus shoots are mixed with a little olive oil, salt and pepper. Spread on the grill and cook for 3-5 minutes. Then the crispy sticks with a soft center are transferred to a dish and sprinkled with lemon zest and grated cheese to improve the taste. The calorie content of asparagus baked in this way is 30 kcal / 100 g. The total calorie content of the dish depends on the variety, fat content and amount of cheese used.

From soy asparagus

For use in cooking, dry semi-finished soy is best suited, from which you can prepare a variety of dishes. Before cooking, the plates are soaked with water in one of two ways: soaked for a day in cold water or steamed with boiling water for 1-2 hours. After that, they become ready for further use. Due to their neutral taste, they are considered an ideal base or just a useful ingredient for any dishes.

Korean salad

A classic salad made from a soy concentrated product has a rather high calorie content - 245 kcal / 100 g, and mainly due to an increase in the amount of sugars contained in carrots and other ingredients. To prepare the dish, 150 g of dry soy concentrate is soaked in water, then the excess moisture is squeezed out and cut into pieces 4-5 cm long. Add 10 ml of vinegar, 40 ml of soy sauce, 20 g of sugar, 2 chopped garlic cloves, a little sesame and coriander.

Separately, 2 onions, cut into rings, are fried in a small amount of vegetable oil and 2 carrots are rubbed on a special grater to make long chips, as when cooking carrots in Korean. First, grated carrots are laid out in a deep dish, asparagus pieces are on top, then fried onions. Everything is gently mixed and left to infuse for 30 minutes, after which it is used as an independent snack or side dish for meat and fish.

soup

Lean, hearty, healthy and easy to prepare soup is made from soy concentrate with the addition of carrots, coriander and garlic. The use of these spices gives the dish the aroma of the well-known Korean carrot, and its taste resembles a traditional winter soup cooked in broth with noodles and carrots. The calorie content of such a dish is 223 kcal / 100 g.

Soup is prepared from 60 g of dry product, which is soaked in water and then used as a base, instead of broth. Moisture-saturated semi-finished product is cut into small pieces. Separately, grate 1 carrot and chop 4-5 cloves of garlic in a convenient way, and then fry these vegetables in 1 tbsp. l. olive oil, stirring constantly.

Chopped soy cubes and carrot-garlic dressing are introduced into boiling water, a little coriander is added to taste. Bring to a boil, lightly add salt, cook over low heat for 4-5 minutes. The soup is served hot.

Marinated

Pickled fuju is a traditional Asian dish. With this cooking method, the calorie content of Korean-style asparagus is reduced to an average of 330 kcal / 100 g.

The pre-soaked dry product weighing 250 g is squeezed out, boiled, cooled and cut in random order. Separately prepare the marinade by mixing 5 tbsp. l. olive or sunflower oil with 1 tbsp. l. balsamic vinegar, 2 tbsp. l. soy sauce, garlic, pepper, salt and sugar to taste. Fuju plates are poured with dressing in a deep container, covered with cling film on top and left in the refrigerator to marinate for several hours or overnight.

The nutritional value

The chemical composition, nutritional value and calorie content of asparagus in sprouts and the soy semi-finished product of the same name are completely different and cannot be compared. But each of these products is highly valued in dietary nutrition for a lot of useful properties that are provided by the vitamins, minerals and macronutrients present in them.

Proteins fats carbohydrates

According to the information base of the US Department of Agriculture, 100 g of asparagus stalks with a calorie content of 20 kcal contain the following amount of BJU:

• proteins - 2.2 g;
• fat - 0.12 g;
• carbohydrates - 3.88 g (including 2.1 g of fiber and 1.88 g of sugars).

Boiled asparagus sprouts differ somewhat in calorie content - it rises to 22.2 kcal / 100 g with a corresponding change in the ratio of BJU in such an amount of product:

• proteins - 2.38 g;
• fat - 0.21 g, including polyunsaturated - 0.1 g;
• carbohydrates - 4.2 g (including 2 g of dietary fiber and 1.3 g of saccharides).

After pickling, the calorie content of asparagus decreases (up to 15 kcal / 100 g) and, accordingly, the amount of BJU. 100 g of pickled asparagus shoots contains:

• proteins - 1.8 g;
• fat - 0.18 g (0.04 g saturated fatty acids):
• carbohydrates - 1.47 g (dietary fibers - 1 g, saccharides - 0.3 g).

The calorie content of soybean asparagus is 15 times higher than that of asparagus and averages 387 kcal per 100 g, in which there is such an amount of BJU:

• proteins - 41.9 g;
• fat - 19.2 g;
• carbohydrates - 11.9 g.

The benefit of this product is due to the fact that the energy value increases mainly due to the increased content of proteins - in soybean concentrate there are almost 20 times more of them than in asparagus stalks, while the number of carbohydrates is 10 times less.

Macro- and microelements

Asparagus is a rich source of minerals. Sprouts contain an increased amount of many valuable elements that provide them with a number of useful properties:

• iron is an indispensable participant in the processes of supplying oxygen to cells, maintains a normal level of hemoglobin in the blood, and prevents the development of anemia;
• phosphorus - ensures the vital activity of each cell and takes part in all vital processes in the body, especially important for bone tissue and teeth;
• potassium - an important electrolyte that conducts electrical charges in the body, maintains the balance of acidity in the body, helps to deliver nutrients to cells, cleanse toxins and remove toxins;
• sodium - maintains the water-salt balance in cells, normalizes neuromuscular activity and kidney function, ensures the preservation of minerals in the blood in a dissolved state;
• magnesium - calms the central and peripheral nervous system, regulates the balance in the nervous and muscle tissue, provides "inner peace" of the body;
• calcium is the main element of bone tissue, which ensures its strength, as well as a participant in the processes of excitation and inhibition in the brain and maintaining their balance.

Almost the same set of macro- and microelements has a semi-finished soy product. This shows some similarities between both products.

However, asparagus has some advantages. Along with Jerusalem artichoke and chicory, it contains an increased amount of inulin, a unique carbohydrate that is a natural prebiotic and, unlike many other carbohydrates, is not broken down in the gastrointestinal tract. Moving through the intestines, it reaches the large intestine in an undigested form, where it becomes food for beneficial bacteria - bifidobacteria and lactobacilli. These microorganisms contribute to better absorption of nutrients, prevent the development of allergies and colon cancer.

Also, both asparagus are rich in dietary fiber, which normalizes digestive processes and ensures the optimal speed of food movement through the gastrointestinal tract. Foods containing a lot of fat slow down digestion, while carbohydrates, on the contrary, speed it up. To maintain balance, you need to consume up to 50 g of fiber daily, the source of which can be either asparagus or soy concentrate.

vitamins

The basis of the vitamin composition of asparagus stems is vitamins C, groups B, E and A, as well as beta-carotene. Their benefits are as follows:

• C - ensures the normal functioning of the immune system, maintains healthy connective and bone tissue, participates in protein metabolism and redox processes;
• group B - contribute to the proper flow of cellular metabolism, ensure the health of the nervous system, maintain a balance of the emotional and mental state;
• PP - regulates the activity of the higher nervous system, improves digestion, protects the cardiovascular system, promotes vasodilation and prevents the formation of blood clots;
• E - a strong antioxidant, neutralizes free radicals, actively protects cell membranes from damage;
• beta-carotene - a precursor of vitamin A, is a powerful antioxidant and adaptogen, has a pronounced immunostimulating effect;
• A - accelerates the process of skin renewal, promotes rapid healing and restoration of damaged tissues, has a beneficial effect on vision and eye health in general.

The chemical composition of the soybean product includes the same vitamins, but in a slightly different quantitative ratio, which does not significantly affect the beneficial properties.

Asparagus is valued for the highest content of folic acid among vegetables and fruits, which makes it an indispensable component of a healthy diet, especially for women during pregnancy. This substance is called by some scientists the “vitamin of good mood”, because it contributes to the production of “happiness” hormones. In addition, folic acid contributes to the supply of carbon necessary for the synthesis of hemoglobin, has a positive effect on cell development, the restoration of all tissues, the functioning of the immune and cardiovascular systems.

Despite the variety of health benefits and optimal calorie content of asparagus and soy concentrate of the same name, both products should be consumed in reasonable amounts. Their harm can manifest itself with excessive enthusiasm or the presence of individual intolerance and other contraindications.

Asparagus is a common product on store shelves. Quite often, customers are offered not only a fresh or frozen plant, but also canned or heat-treated. It is important to know that only a fresh plant has beneficial properties, which will be discussed in more detail below, any heat treatment leads to the loss of vitamins or minerals.

Useful properties of asparagus

The healing properties of this plant are known not only in folk medicine, but also beyond its borders. It is known that many centuries ago, namely in ancient Rome, the healing properties of asparagus were first established. From an inaccessible delicacy, this product has become a valuable product that is now found everywhere.

It has been established that asparagus is one of the main sources of vitamins and minerals. The low calorie content of the product is due to the popularity of the product among vegetarians and those who care about their diet.

This product has a diuretic effect, which allows you to get rid of excess fluid in the body, which accordingly helps to get rid of extra pounds.

It has been proven that the systematic use of asparagus guarantees an improvement in the general condition and normalization of the metabolic process, in addition, the available vitamins provide health to the hair and skin. Among the important positive factors, one can note an obstacle to the development of cancer, as well as the removal of nervous tension.

Even our ancestors recognized the healing properties of asparagus, aimed at treating the respiratory system, as well as in cardiovascular diseases. Asparagus is a natural tonic and soothing product, its constant use guarantees the prevention of blood clots, and also significantly reduces the manifestations of allergic reactions in the body.

In modern medicine, there are precedents for the beneficial effects of the product on the vital activity of the body, including those affecting the cleansing of tissues, the level of blood acidity and as a natural laxative. In a practical way, the effect of asparagus on increasing male strength and increasing female libido was established, this could not but affect the work of the genitourinary system, freeing the body from the content of phosphates, chlorides or urea.

Asparagus is a natural product that contains a huge amount of vitamins and minerals that contribute to the normal functioning of the body. Being one of the sources of B and A vitamins, this product has a wide variety of useful trace elements, such as:

Enriched with fiber, asparagus has a beneficial effect on the functioning of the gastrointestinal tract. Having a vasodilating property can guarantee the normalization of blood pressure. There is a gentle cleansing of the genitourinary system, strengthening of the heart muscle, and the antibacterial and antiviral properties of the product are also manifested.

After prolonged use of asparagus, a noticeable improvement in the health of hair, skin and nails, and overall well-being was noted. Many note for themselves an increase in male potency and female libido. Scientific data does not provide accurate data on this positive property, but its unique properties are noted by highly qualified specialists.

calories

The calorie content of the product directly depends on the method of its preparation, but one way or another, asparagus is a very low-calorie product that is effective not only in losing weight, but also in adherence to a healthy diet. Consider the number of calories of asparagus, depending on the method of its preparation:

Based on the above data, you should know that the product is one of the key in losing weight, the main thing is to adhere to a strict diet and the established daily routine. Enrichment of the daily diet with asparagus is manifested in the work of the vital systems of the body. Product properties can be purely individual, but in general, the overall picture cannot be spoiled. Indications for the use of the product many times exceed the level of expected results. A fresh plant retains a maximum of useful substances in its composition.

Harm

You should know that eating asparagus in some cases can harm the body. The use of this plant can provoke the appearance of an allergic reaction, of course, based on the individual characteristics of the organism. Also, asparagus is not recommended for people suffering from cystitis, prostatitis or ulcers, not only with an exacerbation of the disease, but also with a chronic course.

Cases have been recorded when excessive consumption of the plant contributed to the development of pancreatic diseases. Therefore, it is very important to skillfully balance between benefit and harm.

In the fight against extra pounds, asparagus can provide invaluable assistance. Dietary practice implies tight control in counting calories. There are certain norms that limit the consumption of more than 900-1000 calories per day. Under this condition, in order not to harm the body, you should adhere not only to snacks, but also try to enrich your diet with vitamins and minerals.

As mentioned earlier, asparagus has a very low calorie content, while being a source of many vitamins and minerals, so necessary for the full functioning of all vital systems.

Calorie content is not the main advantage of this product in the process of losing weight, a unique property that contributes to the rapid burning of adipose tissue is much more significant. Many people know firsthand that sometimes it is very difficult to get rid of fat deposits in some parts of the body. Physical activity does not always bring the expected effect, it often takes a long time to correct one or another part of the body. Asparagus makes an invaluable contribution to speeding up the process, contributing to intensive fat burning.

You will find a recipe with asparagus that is suitable for losing weight in the following video:

Undoubtedly, asparagus should diversify the daily diet, only in the absence of certain diseases in order to avoid their exacerbation. Enriched with vitamins and minerals, the product will not only improve well-being, but also strengthen the immune system, significantly increasing the protective functions of the body.

Asparagus contributes to the normalization of the work of important life support systems, and also significantly corrects the figure, reducing adipose tissue. The use of the plant is recommended not only by traditional medicine, but by qualified specialists who were able to recognize in this plant a storehouse of the vitamin-mineral complex.

soy asparagus rich in vitamins and minerals such as: vitamin B1 - 38.7%, vitamin B2 - 64.4%, choline - 38.1%, vitamin B5 - 31.8%, vitamin B6 - 23.1%, vitamin B9 - 86.3%, vitamin E - 13%, vitamin K - 58.3%, vitamin PP - 21.6%, potassium - 100.6%, calcium - 20.6%, magnesium - 107.3%, phosphorus - 61.8%, iron - 35.4%, manganese - 113.8%, copper - 292%, selenium - 13.6%, zinc - 32.7%

Benefits of soy asparagus

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B2 participates in redox reactions, increases the susceptibility of color by the visual analyzer and dark adaptation. Inadequate intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
• Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine ​​and the risk of cardiovascular disease.
• Vitamin E has antioxidant properties, is necessary for the functioning of the gonads, the heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time, a reduced content of prothrombin in the blood.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Calcium is the main component of our bones, acts as a regulator of the nervous system, is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

A complete guide to the most useful products you can see in the application

Korean Soy Asparagus is a salad made from dried soy milk froth. It has nothing to do with the shoots of a healthy delicacy vegetable. Sold in Russia and Kazakhstan in many catering outlets. Other names: fuju, fupi, doupi, yuka, tofu skin. Three early written records of the product are known: 1587, 1695 in Japan and 1578 in China. Soy milk foam, or yuba, is not distinguished by sophistication. In Japan it is eaten raw, in China it is dried. Seasonings improve taste and change status - so an unattractive semi-finished product becomes a full-fledged dish.

Soybeans are high in protein, vitamins, minerals and insoluble fiber. Vegan products are prepared from them: milk and cheese,. It is a quality source of iron, calcium, magnesium salts, selenium, phytoestrogens and plant sterols. Fuzhu inherits the main beneficial properties of soy and gives them to lovers of Asian cuisine.

1. Fiber improves the functioning of the gastrointestinal tract, eliminates constipation.
2. The benefit of insoluble plant fibers and soy protein is to lower blood cholesterol levels.
3. The polyunsaturated fatty acids in fuju prevent heart disease.
4. The soy diet, thanks to plant estrogens, reduces the risk of breast cancer for women.
5. Isoflavones, which are part of pickled asparagus, are useful for PMS and endometriosis. Another argument in favor of the inclusion of this salad in the diet of women.
6. Selenium protects men from colon and prostate cancer.
7. Soy asparagus relieves menopausal symptoms by slightly increasing blood levels of estrogen. Additionally, Korean salad is rich in calcium to protect against osteoporosis.
8. Suitable for vegetarian and vegan diets. Soy protein is complete, contains all the amino acids necessary for a person and is equal in nutritional value to animal protein. But at the same time it is better absorbed.
9. Soy amino acids are involved in the constant renewal of our body cells, helping to maintain skin elasticity and muscle tone, and slow down aging.
10. Salad with Korean asparagus promotes hair growth and stops hair loss.

Calorie content of 100 g is 300 kcal. Even a small portion allows you to quickly get enough, but does not lead to weight gain. Therefore, Korean asparagus is sometimes included in diets.

Harm

With the exorbitant use of the product, the beneficial properties turn into harm.

1. It is dangerous to give soy uncontrolled to children. This is a direct path to deviations in the development of the reproductive system.
2. Peptic ulcer may develop.
3. The product is dangerous for women who are predisposed to estrogen-sensitive tumors.
4. Soy oxalates, which can accumulate in the kidneys, also conceal harm, so it is not recommended for people with kidney problems to include soy products in their menu.
5. Fuzhu contains substances that interfere with the activity of the thyroid and pancreas.
6. Soy products are a strong allergen, which is why especially sensitive people should eat them with caution.

Asparagus in Korean is partially contraindicated (it is allowed to use in small doses) with:

• acute diseases of the gastrointestinal tract;
• prostatitis;
• cystitis;
• articular rheumatism.

Don't risk your health by buying dried Korean asparagus made from genetically modified beans.

Read the information on the packaging, pay attention to the expiration date.

In dried form, fuju is stored for a long time, but the finished dish will last in your refrigerator for no more than two days.

Healthy Recipes

There are several ways to soak dry plates of soy asparagus with water:

• soak in cold water for a day;
• pour boiling water for two hours;
• soak first, then boil until tender.

Marinated fuju

Ingredients:

• 250 g fuju;
• 4 cloves of garlic;
• 1 st. l. balsamic vinegar;
• 5 st. l. vegetable oil;
• 1-2 tbsp. l. soy sauce;
• salt and sugar;
• hot pepper or paprika.

Cooking method:

1. Squeeze the soaked asparagus and cut.
2. For the marinade, mix the sauce, oil, vinegar, seasonings and garlic passed through a press.
3. Pour dressing over boiled fuju plates.
4. Cover the container with cling film and leave overnight in the refrigerator.

Spicy beef soup

Servings: 4-6

Ingredients:

• 600 g of beef pulp and ribs;
• 2-3 tbsp. l. sunflower oil;
• a piece of ginger (10 cm);
• 2 onions;
• 3 sticks of dried soy asparagus;
• head of broccoli;
• soy sauce;
• Chinese noodles;
• celery leaves;
• spicy pepper;
• green onion.

Cooking method:

1. Soak soy semi-finished product in hot water.
2. Cut the beef into small pieces, pour over cold water, bring to a boil, then immediately remove from the pan.
3. Pour sunflower oil into a hot frying pan, add ginger and finely chopped onion. Fry quickly.
4. Pour the meat broth over the contents of the pan (should make about 4 cups).
5. Put the beef there and cover with a lid without removing it from the heat.
6. Fuzhu squeeze, cut into pieces, add to the meat. Continue simmering over low heat until cooked through.
7. In each plate, when serving, put the inflorescence of boiled broccoli, celery greens, green onions.
8. Arrange the finished Chinese noodles on plates, pour over soy sauce, pepper.
9. Do the same with meat and soy asparagus.
10. Pour broth over each dish before serving.

This spicy soup is good to eat in cold weather. High calorie content and a large amount of spices will help keep warm in winter.

Eat homemade fuju: The benefits of the store-bought product are diminished by flavor enhancers and other additives with dubious benefits.

It cannot be argued that eating soy will make you healthier. But asparagus made from soy milk foam does have beneficial properties. By eating fuju no more than 1-2 times a month, you will avoid unpleasant side effects and decorate the table with oriental dishes.

Asparagus (or asparagus) belongs to the asparagus plant family. There are more than 100 species that are grown around the world, mainly in dry climates. The most common is the ordinary plant species. Due to the low calorie content of asparagus, they are often used in cooking.

Among the many types of asparagus, herbs and subshrubs are distinguished. They distinguish between an underground rhizome and branched above-ground stems. In most species, they are creeping. The upper parts of the sprouts are used to prepare various dishes.

Asparagus is low in calories, so many people prefer to include it in their diet. Especially those people who follow a healthy diet. It contains a lot of nutritional qualities.

It is believed that asparagus originates from the Mediterranean regions. It has become famous since ancient times. Many ancient peoples grew it for medicinal purposes (diuretic and blood purifier). In the Renaissance, this type of plant was banned by the monks. But today it has become one of the famous culinary delicacies.

Along with its nutritional value and low calorie content, asparagus is an ornamental plant that is used in flower greenhouses for their decoration. In appearance, they resemble delicate Christmas trees with orange berries.

Useful properties of asparagus

Asparagus is a rich source of fiber, vitamins, minerals that are essential for the proper functioning of the entire body. Fiber is known to keep you feeling full for a long time. Therefore, for dietary nutrition, it is recommended to use vegetables and fruits that contain this substance.

It is established that the calorie content of asparagus is low. But it is very nutritious, as it contains a large number of elements such as potassium, calcium, manganese, copper. Also in its composition are selenium, iron, folic acid and many other useful trace elements.

Although asparagus contains few calories, it saturates the body with minerals and vitamins. In addition, since ancient times, this vegetable has been considered a medicinal plant.

Decoctions of the stems and rhizomes of asparagus are used by modern folk medicine for an elevated heart rate. They are also used for chronic cardiovascular insufficiency and difficult urination.

How many calories are in asparagus?

To correctly answer the question of how many calories are in asparagus, one should take into account its types and methods of preparation. Among the species, it is distinguished by color. Asparagus comes in white, green, and purple.

White asparagus grows in the ground. It is common in May and April. Green - grown in the form of plants with branched leaves. White asparagus is more tender in taste. And the green and purple plant has a rich taste.

The calorie content of green asparagus is 39.6 kilocalories per 180 grams of boiled chopped vegetable. In white - the calorie content varies slightly. But in any case, asparagus is a low-calorie food.

They also distinguish frozen asparagus, which is sold in almost all supermarkets. It belongs to the green type of plants. As for the methods of preparing a vegetable, methods such as boiling, frying, pickling and other types can be distinguished.

The Korean recipe for its preparation belongs to the marinated dish. The calorie content of Korean asparagus is 55 kilocalories per 100 grams of product. It contains 25 g of proteins, 6 g of fats, and 55 g of carbohydrates.

Due to the low calorie content, Korean asparagus is included in the diet of those people who have problems with being overweight. Many nutritionists argue that daily use of it allows you not to build muscle mass, but only to enrich the body with useful elements.

Since onion is included in Korean asparagus, it can stimulate peristalsis and reduce swelling. It is also rich in potassium, calcium, magnesium and vitamins A, C, B and PP. But in the presence of disorders of the gastrointestinal tract and liver diseases, such a dish is not recommended.

Given all the useful qualities of this dish, almost all nutritionists advise including it in the diet for diets. It can provide the body with many nutrients and reduce excess weight without much stress. In addition, the calorie content of asparagus in Korean is considered low.

calories in soy asparagus

Soy asparagus refers to a semi-finished soy product. It is a famous dish of Chinese national cuisine. Its correct name is fuzhu (in Chinese) or yuka (in Japanese). In Russia, this product is called soy asparagus or Chinese fern.