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.

The approaching spring and summer bring with them not only many sunny days and good 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 a huge amount of useful substances and vitamins contained in it, makes this vegetable a real treasure for those who care about their health and figure.

Asparagus and its varieties

Asparagus won the recognition of man a very long time ago - already the ancient Greeks and Romans praised the medicinal properties of this vegetable and valued it as a culinary delicacy, although they were little interested in the now-popular issue of asparagus calorie content.

Asparagus is represented by several types:

• green asparagus - always grows outdoors;
• white asparagus - in the process of its growth is underground, which explains the absence of chlorophyll in it, which gives its light-loving sister a green color;
• purple asparagus - it is quite rare for 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 taste characteristics (white asparagus has a more delicate taste, while green and purple, on the contrary, are 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

A lot of supporters of proper nutrition and fighters for harmony prefer a healthy vegetable. And this is not an accident - knowing how many calories are 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 helps to saturate 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 beneficial composition.

• Asparagus contains a large amount of vitamins A, C, K, E and various trace elements necessary for the harmonious and productive activity of body cells - iron, potassium and zinc, selenium, copper, manganese, fiber and other substances;
• Folic acid in 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 be a real treasure for lovers of an even tan - it will help the skin acquire a swarthy shade faster and avoid the appearance of freckles and age spots;
• Vitamin PP, or nicotinic acid - will give the skin tenderness 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 fading of the skin of the face and body;
• Asparagine alkaloid - relieves irritation and cleanses the skin of metabolic end products that clog pores and contribute to the formation of acne. This element also contributes to the productive work of the heart, kidneys, lowering pressure, and agree that health issues are no less exciting than the calorie content of asparagus;
• Calcium sulphate is a necessary element for the synthesis of collagen and keratin, which serve as a structural protein for creating skin and hair cells;
• Asparagus helps to remove toxins, phosphates and urea from the body, which helps to get rid of problems with the genitourinary system as soon as possible.

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 in violation 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 the guardians of the ideal weight: how many calories are in asparagus? As already noted, asparagus is one of the most low-calorie vegetables. Its low energy value (4.6 g of protein, 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 tool 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 range of all kinds of goods, so often we do not even have an idea of ​​what is on the shelves. Many, for sure, were faced with the question of what soy asparagus is, whether the use of this product will benefit health and figure, is the statement about the low calorie content of soy asparagus really true. Let's figure it out.

Contrary to the misconception of many ordinary people, soy asparagus, also called fuju or yuca, has nothing to do with the vegetable discussed above. This product is obtained from the foam formed by boiling soy milk. In our country, an unusual delicacy is called soy asparagus due to its 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 also speaks of 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 thyroid disorders, and in children - the reproductive system. The calorie content of soy asparagus is approximately 370 Kcal per 100 g of product, which significantly exceeds the number of calories in asparagus vegetable.

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

Thus, in small amounts, fuzhu will not harm your body, you can eat it from time to time as an essential protein for 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’s still better to give preference to a natural product.

Korean asparagus 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 contains a lot of protein and is quite nutritious. Many stores sell ready-made salads, but you can cook such a dish yourself. In addition to salads, other dishes are also prepared from soy semi-finished products: it is boiled, stewed and fried along with vegetables and spices.

On sale you can find dry asparagus in packages of 400 and 500 g. After soaking, approximately 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. It is successfully replaced with meat dishes and used during the diet. Due to the high content of protein and fiber, soy asparagus dishes contribute to the rapid satiety and filling of the stomach. Therefore, among losing weight people, 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 diseases of the heart and blood vessels. 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 abused. Frequent intake of soy can cause pancreatic dysfunction. It is useful for people who need to limit meat and other animal products or completely eliminate them from the diet.

The product is 40% protein, 20% vegetable fats. Soy asparagus contains many amino acids necessary 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. The calorie content, of course, varies, depending on what ingredients the asparagus is mixed with. In this case, the calorie content of the dish can be calculated using a special table.

How to cook asparagus in Korean?

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 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, cool the asparagus and squeeze out excess moisture. After that, it can be used to prepare various dishes.

Korean Asparagus: Cooking Recipes

Marinated Spicy Asparagus

Compound:

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

Cooking:

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

Salad with asparagus and carrots

Compound:

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) - 5 tbsp. l.
7. Salt - 1 tbsp. l.
8. Sugar - 1 tbsp. l.
9. Allspice peas - 7 pcs.
10. Ground red pepper - to taste

Cooking:

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

Salad of radish and asparagus with mushrooms

Compound:

1. Soy asparagus - 300 g
2. Pickled mushrooms (preferably mushrooms) - 300 g
3. Radish - 2 pcs. (medium-sized)
4. Green onion - 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

Cooking:

• Rinse pickled mushrooms under running water to remove mucus, cut into thin slices.
• Cut pre-soaked asparagus into thin strips. Also chop 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 make the salad watery.
• After the juice is drained, add the asparagus and finely chopped green onions to the salad.
• In a separate bowl, mix sesame oil, vinegar (can be replaced with lemon juice) and spices.
• Dress the salad with the resulting dressing. Leave in the refrigerator for 3-5 hours.

Many interesting and tasty salads can be prepared from soy asparagus, which will diversify the daily diet and complement the festive menu. During the diet, eating a small amount of asparagus will also be beneficial. In addition to vegetable salads, meat dishes can also be prepared with fuju, adding chicken or pork to them. Thinly sliced ​​asparagus enhances the flavor of rice and bean noodle dishes.

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Let's figure out what is asparagus calories which 21 kcal/100 grams, find out why calories in asparagus and how many types there are. Asparagus or asparagus is a member of the asparagus family. Asparagus has about a hundred species. Asparagus is grown only in dry climates.

Asparagus is very popular in diets and in proper and healthy nutrition, as it is considered a low-calorie product and also very nutritious.

Asparagus has only 39 calories per 100 grams. Depending on how it was prepared. In any case, asparagus can be attributed to low-calorie foods.

Asparagus is very rich in vitamins and minerals, so during diets, any nutritionist will include it in your daily diet.

Asparagus with a diet will provide your body with all the necessary vitamins and minerals.

Soy asparagus (fuju) calories 387 kcal / 100 grams

Calorie content of soy asparagus (fuju) is - 387 calories, proteins 40 grams, fats 20 grams, carbohydrates 20 grams, fiber - 1.5 grams

The composition and useful properties of asparagus

Despite all the positive qualities of this product, asparagus also has negative qualities, like any product. As they say, everything should be in moderation without busting.

Asparagus can in rare cases cause allergies. And it is also not recommended to use this product for stomach ulcers. Men and women are not recommended to use asparagus for prostatitis and cystitis, respectively.

Asparagus and cellulite

Asparagus resists cellulite very well, and if you make it a rule to eat asparagus as a side dish three times a week, then your cellulite will noticeably decrease in problem areas. I think you can say yes to healthy eating, for the sake of your appearance, there are much more pluses.

Korean asparagus calories

The calorie content of asparagus in Korean ready-made product is 234 kcal per 100 grams. Also in our stores, Korean-style asparagus can be found in packs, the calorie content of such asparagus will be 440 kcal per 100 grams.

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 comfortably 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 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 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 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 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 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.