Ukunyamekela imeko yempilo yethu kunye negalelo ekuyigcineni isemgangathweni, kubandakanya ukutya okuhlukahlukeneyo kunye nokulinganisela. Ukuba siyawuhoya lo mba, kunokwenzeka ukuba ifriji yethu kunye ne-pantry izele kukutya okuphezulu kunye neepropathi ezininzi kunokuba sinokucinga. Namhlanje sithetha nge-zucchini, ngaba uyazi izibonelelo zayo?
Xa siqalisa ukutshintsha indlela yokutya ukuze sibe sempilweni, ngequbuliso sifumanisa izinto ezininzi ebesingazazi. Ukuba nolwazi olusisiseko ukuze ukwazi ukutya ngobukrelekrele kubalulekile. Ngokuqinisekileyo ikhitshi lakho lizele kukutya, iziqhamo kunye nemifuno, ocinga ukuba isempilweni. Nangona kunjalo, ucinga ukuba uyazi yonke into abanokukuzisela yona?
I-Zucchini iyisithako esisisiseko kwinani elikhulu leendlela zokupheka kunye nezitya. Igcina ngokugqibeleleyo efrijini kwaye inika ukuthungwa okugqwesileyo kunye nencasa kwiitya zethu ezininzi.
Izondlo
Nangona i-zucchini ngokuqhelekileyo ithathwa njengemifuno, ngokwezityalo ihlelwa njenge iziqhamo. Iyenzeka kwiindidi ezininzi, ukusuka kumbala ukusuka kumthubi onzulu ukuya kuluhlaza omnyama. Inomlinganiselo ophezulu wamanzi, ngaphezu kwe-90%, nto leyo eyenza ibe kukutya okumanzisa kakhulu. Iphezulu kwifiber kwaye iphantsi kakhulu kwiikhalori. Ukongeza kwigalelo layo lefiber, ikwayivithamini (ivithamin C, B2 kunye neB6) kunye neeminerali ezifana nepotassium kunye nemanganese.
I-Zucchini ityebile kwiivithamini ezininzi, iiminerali, kunye nezinye iikhompawundi zezityalo eziluncedo. Kwikomityi (223 grams) yezucchini ephekiweyo sifumana:
- Amandla: 17 calories
- Iiprotheni: 1 gram
- Amafutha: ngaphantsi kwe-1 gram
- Iikhabhohayidrethi: 3 grams
- Iswekile: 1 gram
- Ifayibha: 1 grams
Kwakhona inezixa ezincinane ze<em>iron, i<em>calcium, i<em>zinc, nezinye iivithamini B eziliqela. ivithamin B6 kunye nethiamine. Ngokukodwa, umxholo wayo we-vitamin A unokunceda umbono wakho kunye ne-immune system.
I-zucchini eluhlaza inikezela ngeprofayili yezondlo ezifanayo kwi-zucchini ephekiweyo, kodwa i-vitamin A encinci kunye ne-vitamin C eninzi, njengoko ezi zizondlo ezivame ukunciphisa ngokupheka.
Izinzuzo
Ukutya i-zucchini kuzisa iziphumo ezininzi ezilungileyo kwimpilo. Ezona zibalaseleyo azihambelani kuphela nokuncipha kwesisindo.
Sisityebi kwii-antioxidants
I-Zucchini ityebile kwi-antioxidants. Ii-Antioxidants ziluncedo kwizityalo ezinceda ukukhusela umzimba wakho kumonakalo omkhulu wasimahla. I-carotenoids, efana ne-lutein, i-zeaxanthin, kunye ne-beta-carotene, ininzi kakhulu kwi-zucchini. Ezi zisenokuba yingenelo emehlweni, eluswini nasentliziyweni, yaye zinokubakhusela ngandlel’ ithile kwiintlobo ezithile zomhlaza, njengomhlaza wedlala lesinyi.
Uphando lubonisa ukuba ulusu lwesityalo lugcina amanqanaba aphezulu e-antioxidants. I-zucchini ephuzi inokuqulatha amanqanaba aphezulu kancinci kune-zucchini eluhlaza.
Iphucula ukwetyisa
Unokukhuthaza ukugaya okunempilo ngeendlela ezininzi. Ukuqala, isityebi emanzini, esinokuthambisa isitulo. Oku kwenza kube lula ukudlula kwaye kunciphisa amathuba okuqhinwa. I-Zucchini iqulethe i-fiber e-soluble kunye ne-insoluble. I-fiber e-Insoluble yongeza isambuku kwisitulo sakho kwaye inceda ukutya kuhambe emathunjini ngokulula, ngakumbi ukunciphisa umngcipheko wokuqhina. Olu ncedo ludityaniswa ukuba sinolwelo olwaneleyo ekutyeni.
Okwangoku, ifayibha enyibilikayo yondla ibhaktheriya enenzuzo ehlala emathunjini. Emva koko, ezi bhaktheriya ziluncedo zivelisa i-fatty chain-chain fatty acids ezondla iiseli zamathumbu.
Ilawula izinga leswekile yegazi
I-Zucchini inokunceda ukunciphisa amanqanaba eswekile egazi kubantu abanesifo sikashukela sohlobo lwe-2. Nge-3 grams ye-carbohydrates ngekomityi ephekiweyo (232 grams), i-zucchini inikezela ngokugqwesileyo. enye i-carb ephantsi kune-pasta kwabo bafuna ukunciphisa i-carb intake. Inokuthi ijikelezwe okanye inqunyulwe ukuze ithathe indawo ye-spaghetti, i-linguine, okanye i-lasagna noodles ezityeni.
Ukutya okune-carb ephantsi kunokunciphisa kakhulu iswekile yegazi kunye namanqanaba e-insulin, zombini ezo zinokugcina amazinga eswekile egazi azinzile kwaye anciphise isidingo samayeza kubantu abanesifo sikashukela sohlobo lwe-2.
Ngaphezu koko, i-fiber ekwi-zucchini inceda ukuzinzisa iswekile yegazi, ikhusela amanqanaba ukusuka kwi-spiking emva kokutya. Ifayibha inokunceda ekonyuseni uvakalelo lwe-insulin, enokunceda nokuzinzisa iswekile yegazi.
Khusela intliziyo
I-Zucchini inokuba negalelo kwimpilo yentliziyo. Umxholo wayo ophezulu wefiber unokuba noxanduva kakhulu. Uphononongo lokuqwalasela lubonisa ukuba abantu abatya i-fiber eninzi banomngcipheko ophantsi wesifo senhliziyo.
La pectin, uhlobo lwefiber enyibilikayo efumaneka kwizucchini, lubonakala lusebenza ngakumbi ekwehliseni inani le-cholesterol "embi" ye-LDL. I-Zucchini nayo iphezulu kwi-potassium, enokunceda ukunciphisa uxinzelelo lwegazi ngokuvula imithambo yegazi. Uxinzelelo lwegazi olusempilweni lunxulunyaniswa nomngcipheko ophantsi wesifo sentliziyo kunye nestroke.
Ngaphezu koko, ukutya okutyebileyo kwi-carotenoids, ekwafumaneka kwi-zucchini, kubonakala kukhuseleka ngokukodwa kwisifo senhliziyo.
Iphucula umbono
Oku kungenxa yokuba i-zucchini ityebile kwi-vitamin C kunye ne-beta-carotene, izondlo ezimbini ezibalulekileyo kwimpilo yamehlo. I-Zucchini nayo iqulethe i-antioxidants lutein y zeaxanthin. Uphando lubonisa ukuba ezi antioxidants zinokuqokelelana kwi-retina, ziphucule umbono kunye nokunciphisa umngcipheko wezifo zamehlo ezinxulumene nobudala.
Oku kunokubandakanya umngcipheko oncitshisiweyo wokwehla kwe-macular, eyona nto ibangela ukulahleka kombono okungenakuguqulwa kubantu abadala. Ukongeza, ukutya okutyebileyo kwi-lutein kunye ne-zeaxanthin kunokunciphisa ithuba lokuphuhlisa i-cataract, i-clouding ye-lens enokubangela iingxaki zombono.
Inceda ukunciphisa umzimba
Ukusetyenziswa rhoqo kwe-zucchini kunokusinceda ukuba sinciphise umzimba. Esi siqhamo sityebile emanzini kwaye sine-caloric density ephantsi, enokusinceda sizive sigcwele. Isiqulatho sefayibha sinokunciphisa indlala kwaye ugcine umdla wakho wokutya. Ukongeza, izifundo zihlala zinxibelelanisa ukusetyenziswa okuphezulu kweziqhamo kunye nemifuno kunye nokuncipha kobunzima kunye nezinga elincinci lokufumana ubunzima ngokuhamba kwexesha.
Ukutya imifuno emnyama eluhlaza okanye etyheli engekho-starchy, kunye neeprofayili zezondlo ezifanayo kwi-zucchini, zibonakala ziluncedo kakhulu ekulahlekeni kobunzima.
Ityiwa njani?
I-Zucchini iyaguquguquka kakhulu kwaye inokutyiwa ikrwada okanye iphekwe. Ezinye iindlela zokuyidibanisa ekutyeni zezi:
- Ekrwada kwii saladi.
- Ityiwa kunye nezinye iziqhamo zasehlotyeni kunye nemifuno.
- Igalelwe irayisi, iilentile okanye enye imifuno emva koko ifakwe kwi-oveni.
- Kwi-sauté ethambileyo ngeoli yeoli.
- Ibilisiwe kwaye ixutywe kwiisuphu.
- Njengokukhapha, i-grilled okanye i-sautéed nge-garlic encinci kunye neoli.
- I-spiralized kwi-spaghetti okanye i-linguine-like noodles, okanye isikwe ukuze ithathe indawo yamaphepha e-lasagna.
Ukutya i-zucchini eluhlaza ngokuqhelekileyo kukhuselekile kakhulu, kodwa kukho ezinye iingxaki ezinokubakho. Ngamanye amaxesha siya kufumana i-zucchini ekrakra kakhulu. Oku kungabonisa amanqanaba aphezulu cucurbitacins, iikhompawundi kweminye imifuno enokuba yingozi. Kodwa akunakwenzeka ukuba i-zucchini esiyithengayo kwivenkile okanye ivenkile yeziqhamo inetyhefu. Iindidi zentengiso zikhuliswa ngokukodwa ukunqanda oku.
Nangona kunqabile kakhulu, abanye abantu nabo ayidibani i-zucchini kunye nezinye iintlobo ze-squash. Akuqondwa ngokupheleleyo ukuba kutheni abanye abantu behlakulela oku kwaliwa, kodwa kunokwenzeka. Ukuba siye safumana ukungahambi kakuhle kwamanye amathanga, kuya kuba kuhle ukuphepha i-zucchini.
Ngaba isikhumba se-zucchini sinokutyiwa?
Ngokungafaniyo nezinye iintlobo ze-squash, i-zucchini inolusu olugudileyo ukwetyisa kulula. Ulusu, iintyatyambo kunye nembewu ziyatyiwa. Ukutya ulusu nako kunegalelo kwifiber yakho yemihla ngemihla. I-zucchini enkulu (kubandakanywa nesikhumba) ingaphezu kwe-3 grams yezinto eziphathekayo.
Akudingeki ukuba sisuse ulusu kwi-zucchini, kodwa ezinye iindlela zokupheka zingafuna ukuba sizisuse. Kuxhomekeke ekubeni siyisebenzisela ntoni na. I carotenoids basisizathu esihle sokutya i-zucchini ngesikhumba. Ezi molekyuli (zinoxanduva lombala weziqhamo ezahlukeneyo kunye nemifuno) zinokunxulunyaniswa nomngcipheko ophantsi womhlaza, wentliziyo kunye nezifo zamehlo.