The coming spring and summer bring with them not only many sunny days and great mood, but also an excellent opportunity to diversify your diet with fresh vegetables and fruits that can make our food not only tasty, but also healthy.

Today we will talk about a wonderful plant - asparagus, less known as asparagus. The low calorie content of asparagus, along with the huge amount of nutrients and vitamins it contains, make this vegetable a real treasure for those who care about their health and shape.

Asparagus and its varieties

Asparagus won human recognition for a long time - already the ancient Greeks and Romans praised the medicinal properties of this vegetable and appreciated it as a culinary delicacy, although they were not very interested in the question of the calorie content of asparagus, which is popular today.

Asparagus is represented by several types:

• green asparagus - always grown outdoors;
• white asparagus - in the process of its growth it is underground, which explains the absence of chlorophyll in it, which gives its light-loving sister green color;
• purple asparagus - it is quite rare on sale, since the period of its collection is limited in time, the shoots of such a plant rise only a few centimeters above the ground.

As for the calorie content of different types of asparagus, it is approximately the same - the difference is only in the taste characteristics (white asparagus has a subtler taste, and green and purple, on the contrary, stronger) and composition. It is believed that green asparagus is healthier, as it contains many vitamins and valuable elements that are formed under the influence of sunlight.

Asparagus in dietary nutrition: benefits for the body and calorie content of asparagus

Very many supporters of proper nutrition and fighters for harmony also prefer a healthy vegetable. And this is not an accident - knowing how many calories in asparagus and how many useful substances this plant contains, it is difficult not to pay attention to it. The use of asparagus in the diet contributes to the saturation of the body with valuable elements and vitamins, without harming the figure. Having a low energy value and, accordingly, calorie content, asparagus nourishes due to its useful composition.

• Asparagus contains a large amount of vitamins of groups A, C, K, E and various microelements necessary for the harmonious and productive activity of body cells - iron, potassium and zinc, selenium, copper, manganese, fiber and other substances;
• Folic acid in the composition of green and purple asparagus is known as an excellent anti-aging weapon - it allows you to maintain skin elasticity longer, prevents the formation of wrinkles, promotes rapid restoration of skin and hair cells;
• Carotene in asparagus will become a real treasure for lovers of an even tan - it will help the skin to acquire a dark complexion faster and avoid the appearance of freckles and age spots;
• Vitamin PP, or nicotinic acid - will make the skin soft and velvety, accelerate hair growth. Among other things, this element, in the composition of useful, low-calorie asparagus, is involved in the formation of the female sex hormone - estrogen, which is one of the main fighters against aging of the skin of the face and body;
• Asparagine alkaloid - relieves irritation and clears the skin of metabolic waste products that clog pores and contribute to acne. This element also contributes to the productive work of the heart, kidneys, pressure reduction, and Agree, health issues are no less exciting than the calorie content of asparagus;
• Calcium sulfate is an essential element in the synthesis of collagen and keratin, which serve as a structural protein for the creation of skin and hair cells;
• Asparagus helps to remove toxins and toxins, phosphates and urea from the body, which contributes to the early elimination of problems with the genitourinary system.

In general, asparagus is an excellent diuretic, an excellent blood-purifying product that has a beneficial effect on the liver. This vegetable is also used for disorders of cardiovascular activity. The colossal possibilities of asparagus in the fight against excess weight are due not only to the diuretic properties of this plant, but also to the low calorie content of asparagus.

So we come to the question that worries all guardians of the ideal weight: how many calories are in asparagus? As noted, asparagus is one of the lowest calorie vegetables. Its low energy value (4.6 g of proteins, 6 g of carbohydrates and 0.2 g of fat) determines the fact that the calorie content of asparagus is 21 Kcal per 100 g.

Thus, the idea that asparagus is an effective remedy in the fight against excess weight is not a delusion. By replacing various high-calorie side dishes (pasta, potatoes, etc.) with this vegetable, you can effectively get rid of extra pounds without harming your health.

Soy asparagus, calories and effects on the body

Modern stores offer us the widest assortment of all kinds of goods, so often we don't even have an idea of \u200b\u200bwhat is on the shelves. For many, for sure, the question was what is soy asparagus, whether the use of this product will bring health and body benefits, is the statement about the low calorie content of soy asparagus actually true. Let's figure it out.

Contrary to the delusion of many ordinary people, soy asparagus, also called fuju or yuka, has nothing to do with the vegetable mentioned above. This product is obtained from the foam formed by boiling soy milk. In our country, an unusual delicacy was named soy asparagus due to its external resemblance to the vegetable of the same name.

It should be noted that fuju contains a huge amount of protein, which, certainly makes this dish nutritious, which speaks for the high calorie content of soy asparagus... Excessive use of this product can lead to negative consequences. Many experts believe that eating yuca in large quantities can lead to diseases of the pancreas, in women it can cause disruption of the thyroid gland, and in children - the reproductive system. The calorie content of soy asparagus is approximately 370 KL per 100 g of product, which is significantly higher than the number of calories in vegetable asparagus.

The most common choice of soy asparagus as a dish is Korean asparagus. When cooked in this way, fuju is not only quite spicy, but also involves the presence of vinegar and sugar, the benefits of which are rather questionable. At the same time, the calorie content of Korean asparagus is about 440 Kcal per 100 g, which does not allow us to call this product dietary.

Thus, in small quantities, fuju will not harm your body, you can eat it from time to time as the protein needed by the body, but remember that everything is good in moderation. Yuka and Korean-style asparagus cooked on its basis are not as attractive in calories as a real vegetable, so it is still better to give preference to a natural product.

Soy asparagusrich 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 a part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
• Choline is a 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. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine \u200b\u200bin 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, they are involved in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine \u200b\u200blevels and the risk of cardiovascular disease.
• Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, 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. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
• Calcium is the main component of our bones, acts as a regulator of the nervous system, participates 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. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a 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 course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient 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; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in 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-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
• Zinc is a part of more than 300 enzymes, is involved in the synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption 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 copper absorption and thereby contribute to the development of anemia.

You can see a complete guide to the most useful products in the appendix

Asparagus protects against dangerous diseases, reduces 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. Young shoots grown underground, or the tops of some species of asparagus (the plant's scientific name) are used for food. The calorie content of asparagus averages 22 kcal per 100 grams, which, against the background of a neutral taste and excellent compatibility with aromatic products, 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 in some Asian cuisines. At the same time, the average calorie content of soybeans asparagus is 337 kcal / 100 g, which is 15 times higher than that of real asparagus sprouts.

Fresh

Among the 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. These sprouts represent the top of the plant growing above the ground. They are distinguished by 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 that in past centuries was available only to aristocrats. In addition, the very laborious process of growing white asparagus increases the final cost of the product.

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

Important! Allicin has low thermal stability, that is, it decomposes slowly at room temperature, and instantly when heated (cooking). Therefore, it is advisable to consume white asparagus shoots raw without long 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 consuming even one shoot literally in 15–20 minutes the smell of urine and sweat changes, which persists for about a day. If this is significant, then this point should be considered.

Purple

Purple asparagus is a rare crop that is also grown in the dark, but with short-term exposure to ultraviolet radiation. This technology contributes to the formation of special beneficial pigments - anthocyanins, which give the sprouts a purple color. True, in the process of heat treatment, 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 by a slight bitterness in taste, which gives the finished dishes some piquancy.

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

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

• lower blood pressure;
• increase contractions and normalize the heart rhythm;
• 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 consumed by church officials in order to avoid kindling the "fire of passion".

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

When included in the diet, young crispy shoots help to lose 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 its diuretic effect, this product helps to eliminate excess fluid, toxins and toxins.

Contrary to popular belief, the thickness of the shoots does not in any way 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 an even color with small dense tops. The places of the cuts should not be dried out, the surface should not be dried, and the tops should not even begin to bloom.

It should be remembered that freshly cut asparagus stalks cannot be stored for a long time, 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 foil 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 plant composition will not be too noticeable.

Pickled

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 useful addition to a variety of salads and snacks. In addition, the calorie content of asparagus after marinating under industrial conditions is somewhat reduced and amounts to only 15 kcal / 100 g, which makes it an ideal component of any dietary program. In this case, it is recommended to add pickled asparagus shoots to almost all the first and second low-calorie meals, 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 by only 15–20% during heat treatment, as well as the addition of some other components, in particular spices and vinegar. The varied 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 heal the intestinal microflora and activate the digestion processes. In addition, indications for the use of pickled shoots of this plant are heart disease and problems with blood vessels, 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 asparagus itself, but also spices or vinegar.

Soy

The correct names are yuka (in Japanese) and fuju (in Chinese). In Russia, another name has taken root - asparagus in Korean, although there is nothing in common between this product and a plant with that name, except for a very distant external similarity (in dried form, yuka-fuju usually has the shape of sticks resembling asparagus shoots). Soy semi-finished product differs significantly from real asparagus in terms of calorie content, 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 can be 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 prepared in the future. The raw material for the production of such a product is soybeans: after soaking in water, they are ground, boiled, and then filtered. The resulting milk is boiled and the film formed 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 beneficial amino acids and is ideal for use in dietary and vegetarian meals in order to replenish the lack of proteins in food. In addition, such a product has a pleasant taste, delicate aroma and many healing properties. Moreover, half of its high calorie content is provided by the breakdown of proteins, and the rest is made up of 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 asparagus in dried form is maximum and amounts to 440 kcal / 100 g. After soaking, wet, heavier and ready-to-use asparagus is obtained with a calorie content reduced to the minimum indicator for such a product of 234 calories per 100 grams. At the same time, the volume of the dry billet increases by about 3 times.

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

The benefits of soy products for the human body are due to the important properties of the plant itself (raw materials), 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, with a sufficiently high indicator, absolutely does not contain empty calories;
• the presence in the composition of an increased concentration of lecithin - a substance involved in lipid metabolism, contributing to the burning of fat in the liver and actively normalizing 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 animal, and is also indispensable in the diet 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 beneficial for the prevention of cardiovascular and oncological diseases. And the high calorie content and diverse vitamin and mineral composition makes dishes made from it ideal for restoring or maintaining strength during periods of severe physical and mental stress.

Important! According to medical reports, eating large amounts of soy asparagus can worsen the condition of the pancreas. Therefore, experts recommend adhering to the golden mean, including this product in the diet no more than 1 time per week and in moderate amounts.

In addition, soy is contraindicated during pregnancy, in the presence of urolithiasis or diseases of the endocrine system. Some studies show that overuse of concentrates of these beans can cause impaired cerebral circulation and decreased brain volume, as well as accelerate the aging process. This is due to the phytoestrogens contained in soy, which can suppress the growth of brain cells. But this fact is rather controversial, since in other medical sources these phytoestrogens are considered useful and are recommended for women to slow down aging after 30 years.

Another controversial claim concerns the benefits of the protein present in soy, for which it is significantly superior to other legumes. This is due to the fact that the fruits of this plant contain a special enzyme that reduces the activity of proteins and enzymes necessary for their assimilation. This fact does not mean that soy is harmful to health, but its nutritional value and useful calorie content are much lower than it 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 soybeans - and the principles of cooking each of them are completely different.

From asparagus shoots

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, since it significantly reduces the calorie content and increases the beneficial properties of such dishes.

Boiled

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

Stewed

Cooking stewed asparagus is also simple and affordable, and the dish itself has a variety of beneficial properties for humans. To do this, finely chop 100 g of onions and 100 g of carrots in random order. 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 tender. The calorie content of asparagus in this recipe is 31.5 kcal / 100 g.

You can add vegetable oil or butter to improve the taste. But it should be borne in mind that these products (especially the second) 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. Place on the grill and cook for 3-5 minutes. Then put crispy sticks with a soft center on a dish and sprinkle 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.

Soy asparagus

For use in cooking, a dry semi-finished soy product is best suited, from which you can prepare a variety of dishes. Before cooking, the plates are soaked in water in one of two ways: soaked in cold water for a day or steamed in 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 simply a useful component for any dish.

Korean salad

A classic salad made from concentrated soy products 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 squeezed out excess moisture and cut into pieces 4–5 cm long. Add 10 ml of vinegar, 40 ml of soy sauce, 20 g of sugar, 2 chopped cloves of garlic, a little sesame and coriander.

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

Soup

Lean, hearty, healthy and easy to prepare, the soup is made from soy concentrate with the addition of carrots, coriander and garlic. The use of these seasonings gives the dish the aroma of the well-known Korean carrots, 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.

The soup is made from 60 g of dry product, which is soaked in water and then used as a base, instead of broth. The semi-finished product saturated with moisture 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 added to boiling water, a little coriander is added to taste. Bring to a boil, lightly add some salt, cook over low heat for 4-5 minutes. The soup is served hot.

Pickled

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

The pre-soaked dry product weighing 250 g is wrung out, boiled, cooled and cut in random order. Prepare the marinade separately 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 for pickling for several hours or overnight.

The nutritional value

The chemical composition, nutritional value and caloric 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 beneficial properties that are provided by the vitamins, minerals and macronutrients present in them.

Proteins fats carbohydrates

According to the information base of the USDA, 100 g of asparagus stalks with a caloric value 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 are somewhat different 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;
• fats - 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 BZHU. 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 fiber - 1 g, saccharides - 0.3 g).

The calorie content of soybeans asparagus is 15 times higher than this indicator 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 is increased 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. The 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 supply of oxygen to cells, maintains a normal level of hemoglobin in the blood, and prevents the development of anemia;
• phosphorus - ensures the vital activity of every 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 deliver nutrients to cells, cleanse toxins and remove toxins;
• sodium - maintains the water-salt balance in the cells, normalizes neuromuscular activity and kidney function, ensures the preservation of minerals in the blood in a dissolved state;
• magnesium - soothes 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.

A semi-finished soy product has almost the same set of macro- and microelements. This shows some similarities between the two products.

However, asparagus has some benefits. 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, undigested it reaches the large intestine, where it becomes food for beneficial bacteria - bifidobacteria and lactobacilli. These microorganisms promote better absorption of nutrients and 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 carbohydrate foods, 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 both asparagus and soy concentrate.

Vitamins

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

• C - ensures the normal functioning of the immune system, maintains connective and bone tissue in a healthy state, participates in protein metabolism and redox processes;
• group B - contribute to the correct course of cellular metabolism, ensure the health of the nervous system, maintain the balance of the emotional and mental state;
• PP - regulates the activity of the higher nervous system, improves digestion processes, 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 soy product includes the same vitamins, but in a slightly different quantitative ratio, which does not significantly affect the beneficial properties.

Asparagus is prized for the highest folate content among fruits and vegetables, making it an essential component of a healthy diet, especially for women during pregnancy. This substance is called by some scientists "the good mood vitamin" because it promotes the production of hormones "happiness". In addition, folic acid contributes to the supply of carbon necessary for the synthesis of hemoglobin, positively affects the development of cells, the restoration of all tissues, the functioning of the immune and cardiovascular system.

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

Chinese and Korean cuisine has become very popular in the modern world. Soy asparagus is a national Asian dish. She managed to fall in love with many fans of this cuisine. What are the properties of this popular product, its calorie content? What does it bring to the body, benefit or harm?

Korean soy asparagus

This product has several names - fuju, fupi, douli yuka. Korean-style soy asparagus is a salad made on the basis of dried soy milk foam. This has nothing to do with asparagus. In China and Japan, this dish has been used for a very long time. The first mention of it was recorded in the 15th century.

The foam of soy milk does not have an exquisite taste, but the inhabitants of Asian countries were able to improve its taste and make it a savory dish. Soy milk froth is eaten raw in Japan., in China it is dried. With the right spices, soy milk can be made to taste great. This has resulted in a delicious and complete Asian dish.

Soy asparagus is made from soy beans. They are crushed and then boiled down, at the time of cooking, the foam rises above the milk, it is collected and then hung... In this form, it becomes fibrous, after which it is dried and it goes on sale.

The product contains a lot of protein in its composition, which is why it is consumed by vegetarians, as well as athletes. The vegetable protein in soy asparagus is fully absorbed by the body. In addition, there are also many other useful substances in it:

• minerals;
• vitamins;
• insoluble fiber.

From it they learned to make natural soy sauce, milk and cheese for vegetarians. The product contains a large amount of:

• gland;
• magnesium;
• calcium;
• selene;
• phytoestrogens.

Soy asparagus is rich in fiber, which helps to eliminate constipation, improves the functioning of the digestive system. Soy protein and insoluble vegetable fibers help lower blood cholesterol levels. Fatty polyunsaturated acids serve as a prophylactic agent for the cardiovascular system. Plant estrogens help reduce the risk of breast disease in women.

The high content of amino acids is able to renew the cells of our body, why the condition of the skin, muscles improves and the aging process of the whole organism slows down... If you regularly consume Korean asparagus salad, your hair becomes much better and practically does not fall out. Thanks to phytohormones, soy asparagus is an excellent prophylactic agent for osteoporosis.

Caloric content of the product

If we talk about the calorie content of asparagus in Korean, then this figure may differ depending on the type of product. It is purchased in two forms - dried or ready-to-eat. The calorie content of the finished dish is 440 kcal per 100 g:

• proteins - 45 g - 180 kcal;
• fats - 20 g - 180 kcal;
• carbohydrates - 20 g - 80 kcal.

The energy value of ready-made asparagus in Korean, the BJU ratio looks like this:

• proteins - 41%;
• fats - 41 %%
• carbohydrates - 18%.

Such an indicator of calorie content will allow the body to quickly fill up and not gain extra pounds. The dish began to be often included in the menu of various diets.... If you compare the dish with other protein products, you will immediately notice that it contains more protein and much fewer calories.

Harm or benefit

Research in the field of soy products has been carried out several times. Most scientists believe that too much soy food is harmful to health. Soy can negatively affect the health of the pancreas... The phytoestrogens contained in soy can cause impaired sexual development in childhood, and in women lead to a malfunction of the thyroid gland.

Doctors believe that soy foods should be introduced with caution. No matter how delicious the Korean-style asparagus dish turns out, you need to eat it a little and not every day. Only small portions of such a product can benefit the body.

It was not so long ago allowed to use in the production of GMO soy products, so when buying them you should always pay attention to this indicator. If you constantly consume foods with GMOs, there is a risk of developing cancer.

Korean asparagus is very rich in protein, high in amino acids. Soy asparagus tastes good. Salads and side dishes, snacks are prepared from it, used as an independent dish. If you prepare a dish correctly, it will reveal all its valuable properties and give you the opportunity to enjoy a pleasant taste.

Asparagus in Korean is a delicious and beloved dish by many. For salad, use soy asparagus or fuju. This product looks like a real vegetable only in appearance, but, nevertheless, it has a wonderful delicate taste.

Soy asparagus is a dietary product. It is not high in calories, but it contains a lot of protein and is quite nutritious. Many stores sell ready-made salads, but you can prepare such a dish yourself. In addition to salads, other dishes are prepared from semi-finished soy products: it is boiled, stewed and fried along with vegetables and spices.

On sale you can find dry asparagus in bags of 400 and 500 g. After soaking, about 1.5 liters of product is obtained, ready for cooking various dishes.

Korean asparagus: caloriesand benefit

The benefits of soy for humans have been known for a long time. She is successfully substituted for meat dishes and used during a diet. Thanks to their high protein and fiber content, soy asparagus meals help you satiate and fill your stomach quickly. Therefore, among people who are losing weight, this product is quite popular. 100 g of soy asparagus contains about 440 kcal.

This product is made from specially processed soybeans and water. It also contains many vitamins and minerals. Soy dishes are useful for people suffering from heart and vascular diseases. The high content of polyunsaturated acids helps restore the health of these organs and strengthen the body as a whole.

But, despite all the benefits of asparagus, it should not be overused. Frequent consumption of soy can cause dysfunction of the pancreas. It is useful for people who need to limit meat and other animal products, or even exclude them from the diet.

The product consists of 40% protein and 20% vegetable fats. Soy asparagus contains many essential amino acids for our body. But there is no cholesterol in it at all.

The calorie content of Korean salads with asparagus is low. On average, there are 105 kcal per 100 g of product. Calorie content, of course, varies, depending on which components are mixed with asparagus. In this case, the calorie content of the dish can be calculated using a special table.

How to cook Korean asparagus?

First of all, you need to prepare a dry semi-finished product. It is not advisable to cook it, otherwise it will lose its taste and smell, become soft and unpleasant. It is best to soak the soy asparagus in cold, clean water and leave to swell for a while.

If time is short, you can pour boiling water over the product for 1 hour. After that, drain the water, and cool the asparagus and squeeze out excess moisture. After that, it can be used to prepare various dishes.

Korean asparagus: recipes

Spicy marinated asparagus

Composition:

1. Soy asparagus - 500 g
2. Refined sunflower oil - 6 tbsp. l.
3. Garlic - 4 cloves
4. Salt - 1 tbsp l.
5. Soy sauce - 3 tbsp. l.
6. Sugar - 1 tbsp. l.
7. Ground pepper (black and red) - to taste

Preparation:

• Pre-soak the asparagus in cold water overnight, or cover with boiling water for 1 hour, as described above.
• Combine soy sauce with vegetable oil, sugar and salt. Add the minced garlic.
• Season asparagus with the resulting mixture, add black and red ground pepper. Stir.
• Insist in the refrigerator for 12 hours. During this time, the fuju will be saturated with marinade and acquire a unique aroma of spices.

Asparagus and carrot salad

Composition:

1. Soy asparagus - 500 g
2. Garlic - 5 cloves
3. Carrots - 3 pcs.
4. Refined oil (sunflower or corn) - 1 tbsp.
5. Bay leaf - 2 pcs.
6. Vinegar (table or apple cider) - 5 tbsp. l.
7. Salt - 1 tbsp l.
8. Sugar - 1 tbsp. l.
9. Allspice peas - 7 pcs.
10. Ground red pepper - to taste

Preparation:

• Cut the prepared asparagus into thin strips. Grate the carrots (it is better to use a special Korean carrot grater).
• In a deep bowl, combine the asparagus, carrots and pressed garlic.
• Make a dressing with oil, sugar, and salt. Put a saucepan on low heat, add red and allspice, spices to taste.
• When the dressing boils, place the bay leaf in it, pour in the vinegar and immediately remove from the heat.
• Season the asparagus with vegetables with the resulting sauce, mix thoroughly. Leave the asparagus in the refrigerator for at least 3 hours, but the dish will be much tastier and more aromatic if you leave it for 12 hours.

Radish and asparagus salad with mushrooms

Composition:

1. Soy asparagus - 300 g
2. Pickled mushrooms (better honey mushrooms) - 300 g
3. Radish - 2 pcs. (medium-sized)
4. Green onions - 1 bunch
5. Sesame oil - 4 tbsp. l.
6. Table vinegar - 1 tbsp. l.
7. Ground red pepper - 1 tsp.
8. Coriander - 1 tsp
9. Salt to taste

Preparation:

• Rinse the pickled mushrooms under running water to remove mucus, cut into thin slices.
• Cut the presoaked asparagus into thin strips. Also slice the peeled radish.
• Combine the radish and mushrooms, salt and leave for 10 minutes. During this time, juice will stand out, which must be drained so that it does not add wateriness to the salad.
• After draining the juice, add the asparagus and finely chopped green onions to the salad.
• In a separate container, combine sesame oil, vinegar (can be substituted with lemon juice) and spices.
• Season the salad with the resulting sauce. Insist in the refrigerator for 3-5 hours.

Many interesting and delicious salads can be prepared from soy asparagus, which will diversify the daily diet and complement the festive menu. Eating small amounts of asparagus during the diet will also be beneficial. In addition to vegetable salads, you can also cook meat dishes with fuju by adding chicken or pork to them. Thinly sliced \u200b\u200basparagus will enhance the flavor of rice and bean noodle dishes.