Zonke Izinzuzo Zucchini, Kuchaziwe

-Delile

• Kuyini iZucchini?
• Zucchini Nutrition Amaqiniso
• Izinzuzo Zezempilo Zucchini
• Yehlisa Ubungozi Bezifo Ezingamahlalakhona
• Isekela Ukugaya Okunempilo
• Ilawula Ushukela Wegazi
• Ilawula I-Cholesterol Yegazi
• Ithuthukisa Umbono Onempilo
• Izingozi Ezingenzeka ze-Zucchini
• Ungayithenga kanjani futhi uyidle kanjani iZucchini
• Imibono ye-Zucchini Recipe
• Buyekeza kwe-

Uma ufuna ukushaja ukudla kwakho, kungahle kube yisikhathi sokufinyelela i-zucchini. I-squash igcwele imisoco ebalulekile, kusukela kuma-antioxidants aqeda izifo kuya ku-fiber ehambisana namathumbu. Futhi kuyisithako esinemisebenzi ehlukahlukene, ngenxa yokunambitheka kwayo okuncane, okuntekenteke okusebenza kahle ekungeneni okunomsoco nakuma-dessert amnandi ngokufanayo. Udinga ama-deet amaningi ngaphambi kokuthenga isikhwama esigcwele 'em? Qhubeka ufunda ukuze uthole umsoco we-zucchini, izinzuzo zezempilo, nokunye okwengeziwe (okuhlanganisa iresiphi yesinkwa se-zucchini esikufanelekela ukuqabula umpheki!).

Kuyini iZucchini?

Ilungu elihlangene lomndeni wamanqamu, u-squash wasehlobo obalwa njengomkhiqizo othandekayo njengamathanga, ibutternut squash, namakhabe njengezihlobo eziseduze. I-zucchini ingatholakala ngemibala ehlukene (okuluhlaza okumnyama, okuphuzi, nokuluhlaza okuphaphathekile noma okucishe kube mhlophe), kodwa ukunambitheka kanye nenani lokudla okunempilo kwe-zucchini kuyafana kuyo yonke ibhodi, ngokusho kwe-University of Illinois Extension. O, futhi uthole lokhu: Uma sikhuluma ngezitshalo, i-zucchini isithelo - ijikijolo, ukuba ngqo. Kodwa-ke, kuvame ukulungiselelwa njenge-veggie (okungukuthi, i-sautéed, i-gazisiwe, i-steamed, i-grid). (Okuhlobene: Yini iChayote Squash, Impela?)

Zucchini Nutrition Amaqiniso

Kokubili inyama kanye nekhasi le-zucchini kunikeza imisoco efana ne-fiber ekhuthaza ukugayeka kokudla, i-calcium yokwakha amathambo, i-magnesium eqinisa imizwa, kanye ne-potassium esiza imisipha. Wonke ama-squash aphinde anikeze ama-antioxidants okulwa nezifo, okuhlanganisa uvithamini C nama-polyphenols. Ngisho nembewu edliwayo (ethambile futhi enambitheka kancane) inikeza umsoco othile ngendlela yefiber, uvithamini A, novithamini C, ngokusho kukangoti wezokudla obhalisiwe u-Gina Holmes, M.S., R.D.N., L.D.

Nayi iphrofayli yokudla okunempilo kwekomishi elilodwa lisikiwe i-zucchini eluhlaza (~ 113 amagremu) ngokusho koMnyango Wezolimo wase-United States:

• Amakholori ayi-19
• 1 gram amaprotheni
• 1 igremu amafutha
• 4 amagremu carbohydrate
• 1 igremu fibre
• 3 amagremu ushukela

Izinzuzo Zezempilo Zucchini

Yehlisa Ubungozi Bezifo Ezingamahlalakhona

"I-Zucchini igcwele ama-antioxidants avikela impilo, okuhlanganisa i-beta-carotene, i-lutein, ne-zeaxanthin," uhlanganyela no-Trista Chan, R.D., M.H.Sc., isazi sezokudla esibhalisiwe nomsunguli we-The Good Life Dietitian. Ngokuhlangene, lezi zakhi zaziwa ngokuthi ama-carotenoids, izibala zezitshalo ze-antioxidant ezinikeza umbala ophuzi, obomvu, noma owolintshi emkhiqizweni, ngokusho kwe-Oregon State University. Kokubili ama-zucchini aluhlaza naphuzi anama-carotenoids, kepha awokugcina aqukethe indlela ngaphezulu ngenxa yombala ophuzi, ngokusho kocwaningo lwango-2017. Futhi ungakhohlwa ngevithamini C ku-zucchini, nayo eyisizinda samandla se-antioxidant, ngokusho kwesihloko sango-2021.

Isikhumbuzi: Ama-antioxidants, njengalawo aku-zucchini, aqeda ama-radicals amahhala (ama-molecule ayingozi, ngokweqile, angaholela ekucindezelekeni kwe-oxidative, ekugcineni abangele ukulimala kwamangqamuzana nokwandisa ubungozi bezifo ezingalapheki njengomdlavuza), kusho uChan. Ukudla ukudla okunothe ngama-antioxidants kungasiza ekulawuleni ama-radicals amahhala, ukuvikela amaseli ekucindezelekeni kwe-oxidative, futhi ngaleyo ndlela kuvimbe ukugula, ngokusho kwe-Academy of Nutrition and Dietetics.

Isekela Ukugaya Okunempilo

"I-Zucchini ingumthombo omuhle wefayibha encibilikayo nengancibiliki," kuphawula uHolmes. I-soluble fiber, ikakhulukazi, i-prebiotic, okusho ukuthi yondla amagciwane amahle emathunjini akho. Lokhu kubagcina bephilile, kubavumela ukuthi balawule imisebenzi yokugaya ukudla njengokumunca izakhi, ngokusho kwendatshana ka-2018. Futhi njengoba negama lalo lisho, i-fiber encibilikayo, kahle, iyancibilika: Imunca amanzi epheshaneni le-GI, idale into efana ne-gel eqinisa isitulo futhi okungahle kube lula isifo sohudo. Khonamanjalo, ama-fiber angenakunyibilika phezulu estooland akhuthaza ukunyakaza njalo kwemisipha yamathumbu, okungavimbela ukuqunjelwa, kuphawula uChan. (Okuhlobene: Lezi Zinzuzo ze-Fibre Zenza Umsoco Obaluleke Kakhulu Ekudleni Kwakho)

Ilawula Ushukela Wegazi

I-fiber ku-zucchini ingasiza futhi ukwenza amazinga kashukela egazi abejwayelekile. Lokhu kubalulekile ngoba ama-spikes kashukela avamile egazi angakhuphula ubungozi besifo sikashukela sohlobo lwe-2, ngokusho kukaHarvard T.H. I-Chan School Yezempilo Yomphakathi. Nansi indlela okusebenza ngayo: Umzimba awukwazi ukudiliza noma ukumunca i-fiber, ngakho-ke uhlala uqinile epheshaneni le-GI, usiza ukubambezela ukumuncwa kukashukela - ngakho-ke, ukukhululwa kwawo emgudwini wegazi - ekugcineni kugcina amazinga egazi e-spiking, kusho. USarah Muhammad, i-RD, isazi sokudla esidliwayo kanye nomsunguli weNutrition ngeNhloso. I-athikili yango-2016 iphinde iphawule ukuthi i-fiber ithuthukisa ukukhiqizwa kwe-insulin, ihomoni ebalulekile ekugcineni amazinga kashukela egazini enempilo.

Ilawula I-Cholesterol Yegazi

Nakulokhu futhi, i-fiber ilapha ukusindisa usuku. I-fibre ingakhuthaza amazinga e-cholesterol enempilo ngokunciphisa i-cholesterol ye-LDL ("embi"), kusho uMuhammad. Isebenza njengomshanelo njengoba ishanela i-cholesterol ye-LDL egazini nasemzimbeni ngendle, usho kanje. Lokhu kungasiza ukuvikela inhliziyo yakho, ngoba amazinga aphezulu e-LDL cholesterol angakhuphula ubungozi bokushaywa unhlangothi nesifo senhliziyo, ngokusho kweCenters for Disease Control and Prevention. (Bheka futhi: Ukudla Okumnandi Okumangalisayo Okuyi-15 Okwehlisa I-Cholesterol)

Ithuthukisa Umbono Onempilo

I-Zucchini iqukethe amathani kavithamini A, umsoco obalulekile kontanga yakho. “I-Vitamin A isiza ukusekela ukubona okunempilo [ngokuvikela] izicubu zamehlo ekuwohlokeni kokukhanya kwelanga kanye nenqubo yokuguga engokwemvelo,” kuchaza uHolmes. Futhi, "kugcina ukusebenza kwama-photoreceptor emehlweni akho," uyanezela. Lokhu kuhle kakhulu, uma ucabanga ukuthi ama-photoreceptor amaseli asesweni akusiza ukuthi ubone ngokubona ukukhanya nokuthumela imininingwane ebuchosheni, ngokwe-American Academy of Ophthalmology. Ngaphezu kwalokho, uvithamini A wehlisa ubungozi bokungaboni ebusuku namehlo omile, ngokusho kwe-Academy of Nutrition and Dietetics.

Izingozi Ezingenzeka ze-Zucchini

Ngokuvamile, i-zucchini iphephile, njengoba ingeyona into evamile yokudla, kusho u-Muhammad. Kodwa-ke, amaprotheni e-zucchini afana nalawo ase-ragweed pollen, ngakho-ke uzofuna ukudla u-squash ngokuqapha uma uguliswa yi-ragweed. Kulokhu, ukusebenzisa i-zucchini eluhlaza kungadala i-oral allergies syndrome, isimo esingadala ukulunywa umphimbo nezindebe ezivuvukele / ulimi / umlomo, ngokwe-American College of Allergy, Asthma, & Immunology. Ehlangothini le-flip, ungakwazi ukudla i-zucchini ephekiwe ngaphandle kwenkinga, njengoba ukushisa kuguqula ngokuphelele amaprotheni, ngakho umzimba wakho uwabona engenabungozi. Noma kunjalo, uma unomlando wokungezwani nempova, ukubheja kwakho okuhle kakhulu ukubheka ku-allergen ngaphambi kokuzama u-squash. (Okuhlobene: Ukudla Okungcono Kakhulu Nokubi Kokungezwani Nomzimba)

Ungayithenga kanjani futhi uyidle kanjani iZucchini

Esitolo, ungathola i-zucchini eluhlaza, ekheniwe noma efriziwe.

I-zucchini eluhlaza ingahle itholakale iphelele noma ivulwe kuma-noodle (aka "zoodles"). Noma, ungayithenga iluhlaza bese u-DIY ama-zoodle akho ngosizo oluncane oluvela ku-spiralizer (Thenga It, $ 10, amazon.com).

Esigabeni esiqandisiwe, ungase uthole i-zucchini iyodwa. Lapho uthenga ama-zoodle ahlanganisiwe (Thenga It, $ 5, freshdirect.com) noma i-zucchini efriziwe, uChan uncoma ukuthi ufune umkhiqizo obala i- "zucchini" njengesithako esisodwa. "Lokhu kuyindlela enempilo kunazo zonke ngoba uthola kuphela imifino engamaphesenti ayi-100. Ifana nokuthenga i-zucchini engapakiswanga esitendeni sokudla, kodwa ngendlela elula," esho.

Uma uthenga i-zucchini eluhlaza, egcwele endaweni yokukhiqiza, bheka ezingenazo izindawo ezithambile noma ezishwabene (izimpawu zokubola) futhi ezinombala ogqamile, isikhumba esicwebezelayo, nokuthungwa okuqinile (okusho ukuthi kusha futhi kuvuthiwe), ngokusho kwe Inyuvesi yaseNebraska-Lincoln. Ekhaya, gwema ukugeza i-zucchini ngaphambi kokuyigcina esiqandisini. Kungani? Ngoba ukuwasha kungenza isikwashi sonakalise ngokushesha, ngakho-ke linda uze ulungele ukusisebenzisa - okufanele sibe ezinsukwini ezintathu kuya kwezine zokuthenga, ngokusho kwe-UNL - ukugeza.

Uma usulungele ukudla i-zucchini, yijabulele iluhlaza noma iphekiwe, kusho uChan. Ungasosa, ubilise, udose, ugrile, noma uwose u-squash, noma uwufake ezimpahleni ezibhakiwe ukuze uthole imisoco eyengeziwe kanye nomswakama (isinkwa se-Zucchini, noma ubani?). Ungakwazi ngisho nokuyifaka ku-oatmeal noma ama-smoothies ukuze uthole ukudla okwengeziwe kwemifino.

Futhi i-ICYMI ngenhla, isikhumba nembewu nakho kuyadliwa, ngokusho kukaHolmes - ngakho asikho isidingo sokucwecwa noma ukususa imbewu u-squash. Amakhanda phezulu, noma kunjalo: iZucchini inokuqukethwe okuphezulu kwamanzi, ngakho ukupheka kungayenza ibe mushy. Ukugwema lokhu, uMuhammad uncoma ukusika i-zucchini (ungene, uthi, ama-cubes, amapheshana, noma ama-rounds) bese uwufaka usawoti kancane ngaphambi kokupheka. Makuhlale imizuzu engama-20 kuye kwangama-30, bese ubambatha u-squash ngethawula lephepha ukususa umswakama oweqile. Yengeze kuresiphi yakho njengenjwayelo futhi uzoba nesitsha esiqinile, se-crispier zucchini.

Imibono ye-Zucchini Recipe

"I-Zucchini imifino enambitheka kancane enokunambitheka okumnandi kancane, [okuyenza] ibe yikhanvasi efanelekile yezinhlobo ezahlukene zokudla," uhlanganyela u-Holmes. Udinga inspo? Nayi imibono embalwa yokupheka zokupheka zucchini:

Njengesitsha esiseceleni esithosiwe. Isitsha eseceleni esilula, uMuhammad uncoma ukosa izucchini namazambane no-anyanisi. "Gcoba yonke imifino yakho, uthele ngamafutha, engeza usawoti/upelepele/impuphu kagalikhi, bese ubhaka [ku-400° F imizuzu engu-25 kuya kwengu-30," esho. Iphake eceleni kwe-pasta, njengepeni nge-anyanisi we-caramelized noma inkukhu eyosiwe nelayisi elinsundu.

Kugaywe ngezinongo. I-Sautéing cut zucchini kungenye indlela elula yokulungisa u-squash. Kujabulele njengesitsha eseceleni noma "ukuwufaka ku-gazinga noma i-pasta," kuphakamisa uChan. Noma uyiphonse esaladini elifudumele, njengale saladi efudumele ye-lentin veggie.

Ku-lasagna. Shelelezisa okokucwecwa kwemifino (Buy It, $9, amazon.com) ku-zucchini, phezulu kuye phansi, ngqo esikhumbeni nasenyameni. Lokhu kuzodala "amaribhoni" ama-zucchini amade, angabekwa phakathi kwezendlalelo zepasta no-tomato sauce e-lasagna. Ungasebenzisa ngisho namaribhoni e-zucchini esikhundleni salokho ye-pasta yesidlo esingenayo i-gluten, njengale recipe ye-zucchini ne-heirloom tomato lasagna.

Esaladini. I-zucchini eluhlaza i-crunchy ngendlela emangalisayo, okwenza ibe isengezo esihle kakhulu kumasaladi wakho oya kuwo. Dice i-zucchini ngamacube alinganayo noma uwafake emaribhoni amancane, kuphakamisa uHolmes. Ukusuka lapho, jikijela i-zucchini "ngemvunulo ye-vinaigrette, amakhambi amasha, ne-quinoa [ukuze] uthole indlela entsha eqabulayo yokujabulela isaladi," kusho uHolmes.

Ezintweni ezibhakiwe. Ngenxa yokunambitheka kwayo okuncane nokuqukethwe kwamanzi amaningi, i-zucchini ingenza ama-dessert abhakiwe anomsoco omangalisayo futhi anomswakama ngaphandle kokushintsha kakhulu ukunambitheka. Vele uqiniseke ukuthi weqa isinyathelo sosawoti ukugwema i-dessert enosawoti. Ukuqala, yenza lawa makhukhi kashokholethi kakhukhunathi we-zucchini noma wonke ama-muffin ka-blueberry zucchini muffin.

Buyekeza kwe-