Ungayidla iZucchini eluhlaza?

-Delile

• Izinzuzo zezempilo
• Izingozi ezingaba khona
• Ukuphepha nokuqapha
• Okubalulekile

I-Zucchini, eyaziwa nangokuthi i-courgette, uhlobo lwesikwashi sasehlobo esinokusetshenziswa okuningi kokupheka.

Ngenkathi kuphekelwa kakhulu kuphekiwe, abantu abaningi bayakujabulela ukudla i-zucchini kungaphekiwe futhi, ngoba isebenza kahle kumasaladi, ngama-dips, njengokugoqa, noma kuvunguza ukwenza ama-noodle aphansi e-carb.

Kodwa-ke, kunokukhathazeka kokuthi ukudla i-zucchini eluhlaza kungayilimaza impilo yakho.

Lo mbhalo usiza ukuphendula lo mbuzo - ungadla i-zucchini eluhlaza?

Izinzuzo zezempilo

Yize i-zucchini ivame ukuphathwa njengemifino, ihlukaniswe ngezitshalo njengesithelo. Njengezinye izithelo, izinhlobo eziningi zezakhamzimba zingayizuzisa impilo yakho ngezindlela eziningi.

Nazi ezinye izindlela ukudla i-zucchini kungathuthukisa impilo yakho:

• Igcwele izakhamzimba. I-Zucchini inikeza amavithamini, amaminerali, nezinye izinhlanganisela zezitshalo ezinenzuzo njenge-polyphenols. Lezi zinhlanganisela zisebenza njengama-antioxidants, avikela amaseli akho ekulimaleni okukhululekile kwamahhala (1,).
• Ikhuthaza ukugaya okunempilo. Amanzi kanye nefayibha encibilikayo nengancibiliki ku-zucchini kungasiza ekwehliseni ubungozi bokuqunjelwa. I-fiber encibilikayo futhi isebenza njengomthombo wokondla ama-bacterium akho anesisu esiswini (3,).
• Kwangathi kungakhuthaza ukuncipha komzimba. I-Zucchini inamanzi amaningi kanye ne-fiber kepha amakhalori aphansi. Lezi zakhiwo zinganciphisa isifiso sakho sokudla futhi zisize ekunciphiseni isisindo (,).
• Ikhuthaza amazinga kashukela egazini aphilile. I-Zucchini iphansi kuma-carbs futhi ingumthombo omuhle we-fiber. Ukudla okuphezulu kwe-fiber kusuka kwizithelo nemifino kungasiza ekulawuleni amazinga kashukela egazini kubantu abanesifo sikashukela sohlobo 2 ().
• Kwangathi kungathuthukisa impilo yenhliziyo. I-Zucchini ingumthombo omuhle we-fiber encibilikayo, i-vitamin C, ne-potassium, konke lokhu kunganciphisa izifo ezinobungozi benhliziyo (,,).
• Kwangathi kungakhuthaza umbono onempilo. IZucchini inikeza i-beta-carotene ne-vitamin C, ekhuthaza umbono onempilo. Futhi aqukethe ama-antioxidants lutein ne-zeaxanthin, anganciphisa ubungozi bokuphazamiseka kwamehlo okuhlobene nobudala (,).

I-Zucchini ixhunyaniswe nezinzuzo eziningi zezempilo, njengokuthuthuka kokugaya ukudla, ukunciphisa umzimba, amazinga kashukela anempilo, ukubona okunempilo, kanye nempilo yenhliziyo ethuthukisiwe.

Izingozi ezingaba khona

Ezimweni eziningi, i-zucchini eluhlaza iphephile ukudliwa nemiphumela emibi kakhulu.

Kodwa-ke, ungahle uhlangane nesikhathi esibuhlungu ngokweqile. Lokhu kubaba kuvela kuma-cucurbitacins, isigaba samakhemikhali atholakala kumalungu omndeni waseCucurbitaceae, njengesikwashi, i-zucchini, nama-gourds (,).

Ukudla okuphezulu kuma-cucurbitacins kuye kwaxhunyaniswa nobuthi nokufa ezimvini nasezinkomeni. Kubantu, baxhumene nesicanucanu, ukuhlanza, isifo sohudo, ukulahleka kwezinwele, ngisho nokufa (,).

Kodwa-ke, le miphumela yayihlotshaniswa kakhulu nokudla kwamalungu omndeni waseCucurbitaceae aqukethe amanani aphakeme ama-cucurbitacins, afana nama-gourds athile - hhayi izinhlobo ezitshalwe ngokuthengisa ().

Ngenkathi ubuthi be-cucurbitacin buyingozi, akuvamile kusuka kuma-zucchinis athengwe esitolo, njengoba abahlinzeki bevame ukukhiqiza ngokukhetha izitshalo eziphansi kuma-cucurbitacins. Esikhundleni salokho, qaphela lapho udla i-zucchini yasendle, ngoba kungenzeka ukuthi abe phezulu kulezi zinhlanganisela (, 17).

Lokho kusho ukuthi, uma uluma ku-zucchini futhi unambitheka kabi ngokwedlulele futhi ubabayo, kungcono ukuwukhafule bese ulahla sonke isithelo ukugwema ingozi yobuthi be-cucurbitacin.

Omunye umphumela ohlangothini ongaba khona wokudla i-zucchini eluhlaza ukuqubuka. Lokhu kubangelwa izakhamzimba ezinjenge-cellulose, ingxenye eyakhiwe yokwakhiwa kwezindonga zamaseli ezitshalo, kanye nefayibha encibilikayo, ebiliswa ngamagciwane akho esiswini futhi akhiqiza igesi njengomphumela oseceleni ().

Okokugcina, njenganoma yisiphi isithelo esiluhlaza, kunengozi engaba khona yokungcola okuvela kuma-bacteria noma ama-parasites ().

Ukunciphisa ubungozi bokudla ushevu ekudleni, qiniseka ukuthi ugeza isithelo kahle ngamanzi abandayo ngenkathi uhlikihla isikhumba ngebhulashi elithambile. Gcina i-zucchini esikiwe esiqandisini (,).

Ukukhuhla i-zucchini ngebhulashi elithambile ngaphambi kokuyidla kuzosiza ukunciphisa amabhaktheriya esikhunjeni futhi kunganciphisa nezinsalela ze-pesticides ezitholakala kumkhiqizo omusha ().

I-zucchini eluhlaza ngokuvamile iphephile ukuyidla, kodwa kwezinye izimo, ingaba munyu kakhulu. Lokhu kukhombisa ukuthi iphezulu kuma-cucurbitacins, okuyizinhlanganisela ezingaba nobuthi. Kodwa-ke, ubuthi be-cucurbitacin akunakwenzeka ukuthi buvela ezinhlotsheni zezohwebo.

Ukuphepha nokuqapha

Ngamafuphi, izinhlobo zezentengiselwano ze-zucchini kufanele ziphephe ukuthi zingadliwa ziluhlaza.

Zimnandi, zinempilo emangalisayo, futhi zingajatshulelwa ngezindlela ezahlukahlukene.

Kodwa-ke, uma uluma ku-zucchini obabayo ngokweqile, kungcono ukuyilahla. Lokhu kuwuphawu lokugxila okuphezulu kwama-cucurbitacins, okungaba yingozi.

Yize kungenzeki ukuthi uzothenga i-zucchini ebabayo ngokweqile esitolo, uma wenza kanjalo, kungcono ukuthi wenze iphutha ngokuqapha bese uyilahla.

Lokho kusho ukuthi iningi lomkhiqizo othengwe ezitolo ezinkulu noma emapulazini uphephile futhi unempilo yokudla okuluhlaza noma okuphekiwe.

Qiniseka ukuthi ugeza i-zucchini kahle ukuze ugweme ubungozi bokungcoliswa amagciwane. Ngokwengeziwe, qiniseka ukuyigcina ngokufanele esiqandisini ukuze uyisebenzise kamuva.

I-zucchini eluhlaza engamabhizinisi ngokuvamile iphephile, imnandi, futhi inempilo kakhulu. Vele uqiniseke ukuthi uyigeza kahle ukuze unciphise ubungozi bokudla ushevu bese uyigcina ngokufanele. Uma uthola lowo unambitheka kakhulu, ulahle kude.

Okubalulekile

Izinhlobo zezentengiselwano zucchini kufanele ziphephe ukuthi zingadliwa ziluhlaza ngobungozi obuncane.

Zikhula ngokukhetha futhi ziklanyelwe ukuba ziphansi kuma-cucurbitacins, okuyizinhlanganisela ezitholakala ngokwemvelo ku-zucchini, squash, nama-gourds angaba nobuthi ngemithamo ephezulu.

Kodwa-ke, uma uluma ku-zucchini futhi kubaba ngokweqile, kungcono ukulahla sonke isithelo ukugwema ubungozi be-cucurbitacin poisoning, okungaba yingozi.

Futhi, qiniseka ukuthi ugeza i-zucchini kahle ukuze ususe umkhondo wamagciwane noma izimuncagazi ezitholakala endalweni ezingadala ubuthi ekudleni.