Izinzuzo eziyi-12 Zezempilo Nezomsoco Zucchini

-Delile

• 1. Ucebile Ngomsoco Omningi
• 2. Kuphezulu kuma-Antioxidants
• 3. Kufaka isandla ekugayeni okunempilo
• 4. Kwangathi Yehlise Amazinga Ushukela Wegazi
• 5. Kwangathi Kungathuthukisa Impilo Yenhliziyo
• 6. Sengathi Ungaqinisa Umbono Wakho
• 7. Kwangathi Kungasiza Ukwehlisa Isisindo
• 8-11. Ezinye Izinzuzo Ezingaba khona
• 12. Kulula ukwengeza ekudleni kwakho
• Okusemqoka

IZucchini, eyaziwa nangokuthi i-courgette, iyisikwashi sasehlobo e Cucurbitaceae Umndeni wezitshalo, eceleni kwamakhabe, isikwashi se-spaghetti namakhukhamba.

Ingakhula ibe ngaphezu kwamamitha ayi-3.2 ubude kepha ivame ukuvunwa lapho ingakakhuli kahle - ngokujwayelekile iba ngaphansi kwamasentimitha angama-20.

Yize i-zucchini ivame ukubhekwa njengemifino, ihlukaniswa ngezitshalo njengezithelo. Kwenzeka ezinhlotsheni eziningana, ezisukela kumbala kusuka ophuzi olujulile kuye koluluhlaza okotshani.

Ngenkathi ama-squash evela emazweni aseMelika, lolu hlobo oluthile lwaqala ukwenziwa ekuqaleni kwawo-1800 e-Italy ().

I-Zucchini isetshenzisiwe emithini yesintu ukwelapha imikhuhlane, ama-aches, nezimo ezahlukahlukene zezempilo. Kodwa-ke, akuyona yonke imisebenzi yayo esekelwa yisayensi.

Nazi izinzuzo eziyi-12 ezisuselwa ebufakazini be-zucchini.

1. Ucebile Ngomsoco Omningi

I-Zucchini icebile ngamavithamini amaningana, amaminerali, nezinye izinhlanganisela zezitshalo ezizuzisayo.

Inkomishi eyodwa (223 amagremu) we-zucchini ophekiwe inikeza ():

• Amakholori: 17
• Amaprotheni: 1 igremu
• Amafutha: ngaphansi kuka-1 gram
• AmaCarbs: 3 amagremu
• Ushukela: 1 igremu
• Umucu: 1 igremu
• Uvithamini A: Ama-40% we-Reference Daily Intake (i-RDI)
• I-Manganese: U-16% we-RDI
• Uvithamini C: 14% we-RDI
• Potassium: U-13% we-RDI
• Magnesium: U-10% we-RDI
• Uvithamini K: 9% we-RDI
• Umlingiswa: 8% we-RDI
• Yethusi: 8% we-RDI
• I-Phosphorus: U-7% we-RDI
• Uvithamini B6: U-7% we-RDI
• Thiamine: 5% we-RDI

Iqukethe namanani amancane wensimbi, i-calcium, i-zinc, namanye amavithamini amaningi we-B.

Ikakhulu, okuqukethwe kwayo uvithamini A okwanele kungaxhasa umbono wakho namasosha omzimba.

I-zucchini eluhlaza inikeza iphrofayli efanayo yokudla okunempilo njenge-zucchini ephekiwe, kepha ene-vitamin A encane no-vitamin C omningi, isakhi esivame ukwehliswa ngokupheka.

I-Zucchini iqukethe izinhlobo ezahlukahlukene zamavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezizuzisayo. I-zucchini ephekiwe iphezulu kakhulu ku-vitamin A, yize i-zucchini eluhlaza iqukethe okuncane.

2. Kuphezulu kuma-Antioxidants

I-Zucchini nayo icebile ngama-antioxidants.

Ama-antioxidants ayizinhlanganisela zezitshalo ezizuzisayo ezisiza ukuvikela umzimba wakho ekulimaleni ngama-radicals wamahhala.

I-Carotenoids - efana ne-lutein, zeaxanthin, ne-beta-carotene - iningi kakhulu ku-zucchini ().

Lokhu kungazuzisa amehlo akho, isikhumba, nenhliziyo, futhi kunikeze nokuvikelwa ezinhlotsheni ezithile zomdlavuza, njengomdlavuza wesinye ().

Ucwaningo lukhombisa ukuthi isikhumba sesitshalo sinamazinga aphezulu kakhulu ama-antioxidants. I-zucchinis ephuzi ingaqukatha amazinga aphakeme kancane kunalawo aluhlaza ngokukhanyayo (5,).

IZucchini inama-antioxidants amaningana angahlinzeka ngezinzuzo ezahlukahlukene zezempilo. Amazinga aphezulu atholakala esikhumbeni sesithelo.

3. Kufaka isandla ekugayeni okunempilo

I-Zucchini ingakhuthaza ukugaya okunempilo ngezindlela eziningana.

Okokuqala, icebile emanzini, engathambisa indle. Lokhu kwenza kube lula ukudlula futhi kunciphise amathuba akho okuqunjelwa (7).

I-Zucchini nayo iqukethe zombili izintambo ezincibilikayo nezingaxazululeki.

I-fiber engafakwanga yengeza inqwaba ezihlalweni futhi isiza ukudla ukuthi kudlule emathunjini akho kalula, kuqhubeke nokunciphisa ingozi yokuqunjelwa. Le nzuzo ihlanganisiwe uma unoketshezi olwanele ekudleni kwakho ().

Okwamanje, i-fiber encibilikayo iphakela amabhaktheriya alusizo ahlala emathunjini akho. Ngokulandelayo, la mabhaktheriya anobungane akhiqiza ama-fatty chain acids (ama-SCFAs) afuthisa amangqamuzana akho esiswini ().

Ngaphezu kwalokho, ama-SCFA angasiza ekunciphiseni ukuvuvukala nezimpawu zokuphazamiseka okuthile esiswini, njenge-irritable bowel syndrome (IBS), isifo sikaCrohn, kanye ne-ulcerative colitis (,,).

I-Zucchini icebile emanzini nase-fiber, izinhlanganisela ezimbili ezingakhuthaza ukugaya okunempilo ngokunciphisa ubungozi bokuqunjelwa kanye nezimpawu zokuphazamiseka kwamathumbu ahlukahlukene.

4. Kwangathi Yehlise Amazinga Ushukela Wegazi

I-Zucchini ingasiza ukwehlisa amazinga kashukela egazini kubantu abanesifo sikashukela sohlobo 2.

Ngama-gramu ama-3 we-carbs ngenkomishi ephekiwe (ama-232 amagremu), i-zucchini inikeza enye indlela ephansi ye-carb kune-pasta kulabo abafuna ukunciphisa ukudla kwe-carb. Kungenziwa kuvulwe noma kusikwe esikhundleni se-spaghetti, linguini, noma i-lasagna noodle ezitsheni.

Ukudla okune-carb ephansi kunganciphisa kakhulu ushukela wegazi kanye namazinga e-insulin, womabili lawo angagcina amazinga kashukela egazini azinzile futhi anciphise isidingo semithi kubantu abanesifo sikashukela sohlobo 2 (,).

Ngaphezu kwalokho, i-fiber ye-zucchini isiza ukuzinzisa ushukela wegazi, ivimbele amazinga ekushayeni ngemuva kokudla. Ukudla okunothe ku-fiber kusuka izithelo nemifino - kufaka phakathi i-zucchini - kuhlala kuxhunyaniswa nengozi ephansi yohlobo lwesifo sikashukela sohlobo 2 ().

I-fiber etholakala ku-zucchini ingasiza futhi ekwandiseni ukuzwela kwe-insulin, okungasiza ukuzinzisa ushukela wegazi ().

Ngokwengeziwe, izifundo zezilwane ziqaphela ukuthi ukukhishwa kwe-zucchini peel kungasiza ekwehliseni ushukela wegazi namazinga e-insulin. Lokhu kungabangelwa ama-antioxidants anamandla esikhumba ().

Kodwa-ke, ucwaningo lomuntu luyadingeka ngaphambi kokuba kwenziwe iziphetho ezinamandla.

I-fiber ye-Zucchini ingakhuphula ukuzwela kwe-insulin futhi izinzise amazinga kashukela egazini, okungenzeka kunciphise ubungozi bohlobo lwesifo sikashukela sohlobo lwe-2.

5. Kwangathi Kungathuthukisa Impilo Yenhliziyo

I-Zucchini nayo ingafaka isandla empilweni yezinhliziyo.

Okuqukethwe kwayo kwe-fiber ephezulu kungahle kube nomthwalo omkhulu. Ucwaningo lokuhlola lubonisa ukuthi abantu abadla i-fiber eningi banobungozi obuphansi besifo senhliziyo (,).

I-Pectin, uhlobo olulodwa lwe-fiber encibilikayo etholakala ku-zucchini, ibonakala isebenza ngempumelelo ekwehliseni amazinga e-cholesterol e-LDL aphelele futhi "amabi" (,).

Ekubuyekezweni kwezifundo ezingama-67, kudla okuncane okungu-2-10 amagremu we-fiber encibilikayo ngosuku cishe izinyanga eziyi-1-2 kuncishisiwe, ngokwesilinganiso, inani eliphelele le-cholesterol ngo-1.7 mg / dl kanye ne "cholesterol embi" ye-LDL ngo-2.2 mg / dl ( ).

I-Zucchini nayo icebile nge-potassium, engasiza ekwehliseni umfutho wegazi ophakeme ngokuvula imithambo yegazi yakho. Umfutho wegazi onempilo uxhunyaniswe nengozi ephansi yesifo senhliziyo nokushaya uhlangothi (,,,,).

Ngaphezu kwalokho, izidlo ezinothe ngama-carotenoids - nazo ezitholakala ku-zucchini - zibonakala zivikela ikakhulukazi isifo senhliziyo ().

I-fiber, i-potassium ne-carotenoids ku-zucchini inganciphisa umfutho wegazi, i-cholesterol, nezinye izinto eziyingozi zesifo senhliziyo.

6. Sengathi Ungaqinisa Umbono Wakho

Ukungeza i-zucchini ekudleni kwakho kungasiza umbono wakho.

Lokhu kungenxa yokuthi i-zucchini icebile ku-vitamin C ne-beta-carotene - izakhamzimba ezimbili ezibalulekile empilweni yamehlo (,).

I-Zucchini iqukethe nama-antioxidants lutein ne-zeaxanthin. Ucwaningo lukhombisa ukuthi lawa ma-antioxidants anganqwabelana ku-retina yakho, athuthukise umbono wakho futhi anciphise ubungozi bezifo zamehlo ezihlobene nobudala ().

Lokhu kungafaka ingozi ephansi yokwehla kwe-macular, okuyimbangela ehamba phambili yokulahleka kombono okungalungiseki kubantu abadala (,).

Ngaphezu kwalokho, ukudla okune-lutein ne-zeaxanthin ephezulu nakho kunganciphisa amathuba akho okuba ne-cataract, ukufiphazwa kwelensi okungaholela ekutheni ungaboni kahle ().

I-Zucchini icebile ngama-manganese, i-lutein, i-zeaxanthin, namavithamini A no-C - izakhamzimba ezifaka isandla kumbono onempilo futhi zinganciphisa ubungozi bezimo zamehlo ezihlobene nobudala.

7. Kwangathi Kungasiza Ukwehlisa Isisindo

Ukusetshenziswa njalo kwe-zucchini kungakusiza ulahlekelwe isisindo.

Lesi sithelo sicebile emanzini futhi sinokuminyana kwekhalori eliphansi, okungakusiza uzizwe ugcwele ().

Okuqukethwe kwayo kwe-fiber nakho kunganciphisa indlala futhi kugcine ukuthanda kwakho ukudla ().

Ngaphezu kwalokho, izifundo zihlala zixhumanisa ukudla okuphezulu nemifino ekudleni kwesisindo kanye nesilinganiso esisheshayo sokuzuza kwesisindo ngokuhamba kwesikhathi (,).

Ngaphezu kwalokho, ukudla imifino engeyona yesitashi, eluhlaza okotshani noma ephuzi - enamaphrofayli afanayo okudla okunomsoco ku-zucchini - kubonakala kuzuzisa kakhulu ekunciphiseni isisindo (,).

I-Zucchini icebile emanzini nasefayibha kepha amakhalori aphansi, konke lokho kungasiza ukunciphisa indlala futhi kukusize uzizwe ugcwele - okungaholela ekunciphiseni isisindo ngokuhamba kwesikhathi.

8-11. Ezinye Izinzuzo Ezingaba khona

I-Zucchini inganikela ngezinzuzo ezithile ezingeziwe. Okucwaningwe kahle kakhulu kufaka:

1. Impilo yamathambo. IZucchini icebile ngama-antioxidants lutein ne-zeaxanthin, kanye ne-vitamin K ne-magnesium, konke okungasiza ekuqiniseni amathambo (,).
2. Imiphumela ye-anticancer. Ucwaningo lwe-tube-test nolwezilwane lukhombisa ukuthi okukhishwe ku-zucchini kungasiza ekubulaleni noma ekunciphiseni ukukhula kwamaseli athile omdlavuza. Noma kunjalo, ucwaningo lomuntu luyadingeka (,).
3. Indlala yesinye. Ucwaningo lwezilwane lukhombisa ukuthi ukukhishwa kwembewu ye-zucchini kungasiza ukukhawulela i-prostatic hyperplasia, ukukhuliswa kwe-prostate okuvame ukudala ubunzima be-urinary nobulili emadodeni amadala (42).
4. Umsebenzi wegilo. Ukuhlolwa kwamagundane kwembula ukuthi ukukhishwa kwe-zucchini peel kungasiza ekugcineni amazinga e-hormone yegilo azinzile. Lokho kusho, ucwaningo kubantu luyadingeka ().

I-Zucchini ingahlomula ngamathambo, i-thyroid, kanye nempilo yesinye. Kungaba nezindawo ze-anticancer. Kodwa-ke, kudingeka olunye ucwaningo ngaphambi kokuba kwenziwe iziphetho ezinamandla.

12. Kulula ukwengeza ekudleni kwakho

I-Zucchini ihlukahluka ngendlela emangalisayo futhi ingadliwa iluhlaza noma iphekwe.

Nazi ezinye izindlela zokukufaka ekudleni kwakho:

• Yengeze eluhlaza kumasaladi.
• Stew it nezinye izithelo zasehlobo nemifino ukwenza i-ratatouille.
• Izinto ezinelayisi, udali, noma eminye imifino, bese uyibhaka.
• Ukuze uthole ukuthosa okuthambile, engeza amafutha omnqumo bese uwahambisa.
• Yibilise, bese uyihlanganisa namasobho.
• Yikhonze njengehlangothini, oyosiwe noma osikiwe ngegalikhi elincane namafutha.
• Zama isinkwa futhi othosiwe.
• Yiguqule ibe ngama-noodle afana ne-spaghetti- noma e-linguine, noma uyisike esikhundleni samashidi e-lasagna.
• Bhaka izinkwa, ama-pancake, ama-muffin noma amakhekhe.

Kwamanye amasiko, imbali ye-zucchini ibhekwa njengesibiliboco. Ungayifaka ngokujulile noma uyifafaze amasaladi aluhlaza, amasobho, kanye nesitshulu.

I-zucchini ingadliwa iluhlaza noma iphekwe ngesobho, isitshulu, amasemishi, amasaladi, izimpahla ezibhakiwe nokuningi.

Okusemqoka

I-Zucchini iyisikwashi esinemisebenzi ehlukahlukene esinamavithamini, amaminerali, kanye nezinhlanganisela zezitshalo.

Kunganikela ngezinzuzo eziningana zezempilo, kusuka ekuthuthukiseni ukugaya kuya engcupheni ephansi yesifo senhliziyo.

I-Zucchini ingasiza amathambo akho, i-thyroid, ne-prostate.

Uma ufuna ukwazi, zama ukungeza lesi sithelo esithambile, esimnene ekudleni kwakho namuhla.