Kutarisira mamiriro ehutano hwedu uye kuita kuti hurambe huri muhutano hwakanaka, hunosanganisira kudya kwakasiyana-siyana uye kwakadzikama. Kana tikateerera kune ichi chimiro, zvingangoita kuti firiji yedu uye pantry izere ne superfoods ine zvimwe zvivakwa kupfuura zvatingafungidzira. Nhasi tiri kutaura nezve zucchini, unoziva here kubatsira kwayo?
Patinotanga kuchinja madyiro kuti tiwane utano hwakanaka, tinoerekana tawana zvinhu zvakawanda zvataisaziva. Kuve neruzivo rwekutanga kuti ugone kudya zvine hungwaru kwakakosha. Zvechokwadi kicheni yako izere nezvokudya, michero nemiriwo, zvaunofunga kuti zvine utano. Nekudaro, iwe unofunga iwe unoziva zvese zvavanogona kukuunzira?
Zucchini chinhu chakakosha muhuwandu hukuru hwekubika uye ndiro. Iyo inochengeta zvakakwana mufiriji uye inopa yakanakisa kugadzirwa uye kunhuhwirira kune dzakawanda dzendiro dzedu.
Nutrients
Kunyange zvazvo zucchini inowanzoonekwa semuriwo, botanical inorondedzerwa se muchero. Inowanikwa mumhando dzakasiyana-siyana, kubva muruvara kubva kune yakadzika yero kusvika kune yakasviba girini. Iine chikamu chepamusoro chemvura, inopfuura 90%, zvichiita kuti ive chikafu chinopisa zvikuru. Iyo ine fiber yakawanda uye yakaderera zvikuru mumakori. Pamusoro pekupa kwayo fiber, inewo mavhitamini (vitamini C, B2 uye B6) uye zvicherwa zvakaita se potassium uye manganese.
Zucchini yakapfuma mune akati wandei mavhitamini, zvicherwa, uye mamwe anobatsira chirimwa makomisheni. Mukapu (223 gramu) ye zucchini yakabikwa tinowana:
- Simba: 17 macalorie
- Mapuroteni: 1 gramu
- Mafuta: asingasviki 1 gramu
- Carbohydrates: 3 gramu
- Shuga: 1 gramu
- Fiber: 1 gramu
Iinewo iron, calcium, zinc, uye mamwe mavhitamini B anoverengeka. Chinhu chinoshamisa, kunyanguvezvo, ndechokuti ine vhitamini A yakawanda, manganese, vhitamini C, potassium, magnesium, vhitamini K, folate, mhangura, phosphorus, vhitamini B6, uye thiamine. Kunyanya, huwandu hwayo hwevhitamini A hunogona kubatsira chiono chako uye immune system.
Zucchini yakasvibirira inopa hutano hwakafanana kune zucchini yakabikwa, asi ine vhitamini A shoma uye yakawanda vitamini C, sezvo izvi zvinovaka muviri zvinowanzoderedzwa nekubika.
Batsirwa
Kudya zucchini kunounza zvakawanda zvakanaka pahutano. Iyo inonyanya kuzivikanwa haisi kungoenderana nekurasikirwa nekurema.
Akapfuma mune antioxidants
Zucchini yakapfuma mune antioxidants. Antioxidants inobatsira chirimwa makomisheni ayo anobatsira kudzivirira muviri wako kubva kumahara radical kukuvara. Carotenoids, yakadai se lutein, zeaxanthin, uye beta-carotene, inonyanya kuwanda mu zucchini. Izvi zvingabatsira maziso, ganda, uye mwoyo, uyewo kudzivirira mamwe marudzi ekenza, akadai sekenza yeprostate.
Tsvagiridzo inoratidza kuti ganda rechirimwa rinochengeta huwandu hwepamusoro hwema antioxidants. Yellow zucchini inogona kunge iine mazinga akakwira zvishoma pane akajeka green zucchini.
Inovandudza kugaya
Iwe unogona kukurudzira kugaya kune hutano munzira dzakawanda. Kutanga, yakapfuma mumvura, iyo inogona kupfavisa chigaro. Izvi zvinoita kuti zvive nyore kupfuudza uye zvinoderedza mikana yekuvhara. Zucchini zvakare ine soluble uye insoluble fiber. Insoluble fiber inowedzera kuwanda kune yako chituru uye inobatsira chikafu kufamba nemuura zviri nyore, zvichiwedzera kuderedza njodzi yekuzvimba. Kubatsirika uku kunowedzerwa kana tine mvura yakakwana mukudya.
Zvichakadaro, soluble fiber inodyisa mabhakitiriya anobatsira anogara mumatumbo. Zvakare, mabhakitiriya aya anobatsira anoburitsa mapfupi-chain mafuta acids anovaka masero emudumbu.
Inodzora mwero weshuga
Zucchini inogona kubatsira kuderedza mazinga ehuga muvanhu vane chirwere cheshuga 2. Ne 3 gramu yemakhahydrates pamukombe wakabikwa (232 gramu), zucchini inopa zvakanakisisa. low carb imwe nzira kune pasta kune avo vari kutsvaga kuderedza kudya kwecarb. Inogona kutenderedzwa kana kuchekwa kutsiva spaghetti, linguine, kana lasagna noodles mundiro.
Zvokudya zvakaderera-carb zvinogona kuderedza zvakanyanya shuga yeropa uye insulin mazinga, zvose zvinogona kuchengetedza mazinga ehuga akagadzikana uye kuderedza kudiwa kwemishonga kune vanhu vane chirwere cheshuga chechipiri.
Uyezve, iyo fiber iri mu zucchini inobatsira kudzikamisa shuga yeropa, kudzivirira mazinga kubva kuspiking mushure mekudya. Fiber inogonawo kubatsira kuwedzera insulin senitivity, iyo inogonawo kubatsira kudzikamisa shuga yeropa.
Chengetedza mwoyo
Zucchini inogonawo kubatsira kuhutano hwemwoyo. Iyo yakakwira fiber yemukati inogona kuve yakanyanya kuita basa. Observational zvidzidzo zvinoratidza kuti vanhu vanodya fiber yakawanda vane njodzi yakaderera yechirwere chemoyo.
La pectin, rudzi rwefiber yakanyunguduka inowanikwa muzucchini, inoratidzika zvakanyanya kushanda mukudzikisa yakazara uye "yakaipa" LDL cholesterol mazinga. Zucchini inewo yakawanda mu potassium, iyo inogona kubatsira kuderedza high blood pressure nekuita kuti tsinga dzeropa dziwedzere. Kugwinya kweropa kunoenderana nekudzikira kwechirwere chemoyo uye sitiroko.
Uyezve, kudya kwakapfuma mu carotenoids, iyo inowanikwawo mu zucchini, inoita seyakanyanya kudzivirira pachirwere chemwoyo.
Inovandudza kuona
Izvi zvinokonzerwa nekuti zucchini yakapfuma muvhitamini C uye beta-carotene, maviri akakosha ehutano hwemaziso. Zucchini inewo antioxidants lutein y zeaxanthin. Tsvagiridzo inoratidza kuti ma antioxidants aya anogona kuungana mu retina, achivandudza kuona uye kuderedza njodzi yezvirwere zvemaziso zvine hukama.
Izvi zvinogona kusanganisira kuderedzwa kwengozi yekuderera kwe macular degeneration, iyo ndiyo inonyanya kukonzera kurasikirwa kwekuona kusingadzoreki muvakuru vakuru. Mukuwedzera, kudya kwakapfuma mu lutein uye zeaxanthin kunogonawo kuderedza mukana wekugadzira cataracts, kuvharika kwelens kunogona kukonzera matambudziko ekuona.
Inobatsira kuonda
Kugara tichishandisa zucchini kunogona kutibatsira kuderedza uremu. Muchero uyu wakapfuma mumvura uye une low caloric density, iyo inogona kutibatsira kuti tinzwe takazara. Iyo fiber yemukati inogona zvakare kuderedza nzara uye kuchengetedza kudya kwako kure. Pamusoro pezvo, zvidzidzo zvinogara zvichibatanidza kushandiswa kwakanyanya kwemichero nemiriwo nekuremerwa uye kuderera kwehuremu nekufamba kwenguva.
Kudya miriwo yakasviba kana yero isina-starchy miriwo, ine zvakafanana zvinovaka muviri profiles kune zucchini, zvinoratidzika zvakanyanya kubatsira pakurasikirwa uremu.
Kudya sei?
Zucchini inosiyana-siyana uye inogona kudyiwa isina kubikwa kana kubikwa. Dzimwe nzira dzekuibatanidza mukudya ndeidzi:
- Raw mu salads.
- Yakabikwa nemimwe michero yezhizha nemiriwo.
- Kuzadzwa nemupunga, nyemba kana mimwe miriwo wozoiswa muovheni.
- Mune zvinyoro zvinyoro nemafuta emuorivhi.
- Yakafashaidzwa ichibva yasanganiswa muto.
- Sekuperekedza, yakagochwa kana yakabikwa negariki shoma nemafuta.
- Yakasimudzwa kuita spaghetti kana linguine-senge noodles, kana kuchekwa kutsiva lasagna mapepa.
Kudya zucchini mbishi kazhinji kwakachengeteka zvakanyanya, asi pane zvimwe zvingangokanganisa kuziva. Dzimwe nguva tichawana zucchini inovava kwazvo. Izvi zvinogona kuratidza kuwanda kwe cucurbitacins, makemikari mune mimwe miriwo inogona kuva muchetura. Asi hazvibviri kuti zucchini yatinotenga muchitorosi kana chitoro chemichero ine chepfu. Mhando dzekutengesa dzakanyatso berekwa kudzivirira izvi.
Kunyange zvazvo zvisingawanzoitiki, vamwe vanhu vakadarowo sema zucchini nemamwe marudzi e squash. Hazvisi kunyatsonzwisiswa kuti sei vamwe vanhu vachigadzira allergy iyi, asi zvinogona kuitika. Kana takasangana neallergic reactions kune mamwe manhanga, zvingava zvakanaka kuti tidzivise zucchini.
Ganda re zucchini rinogona kudyiwa here?
Kusiyana nemamwe marudzi e squash, zucchini ine ganda rakatsetseka iro nyore kugaya. Ganda, maruva nemhodzi zvinodyiwa. Kudya ganda kunopawo kune yako yezuva nezuva fiber kudya. Zucchini yakakura (kusanganisira ganda) ine zvinopfuura magiramu matatu ezvinyorwa.
Hatifaniri kubvisa ganda kubva ku zucchini, asi mamwe mapeji angada kuti tibvise. Zvinongoenderana nekuti tiri kuishandisa sei. The carotenoids ivo chikonzero chakanaka chekudya zucchini neganda. Aya mamorekuru (anotarisira ruvara rwemichero nemiriwo akasiyana) anogona kuve akabatana nenjodzi yakaderera yegomarara, chirwere chemoyo uye chemaziso.