Ukunakekela isimo sempilo yethu nokuba negalelo ekuyigcineni isesimweni esihle, kuhilela ukudla okuhlukahlukene nokunokulinganisela. Uma sinaka lesi sici, kungenzeka ukuthi isiqandisi sethu kanye ne-pantry kugcwele ukudla okuphezulu okunezakhiwo ezingaphezu kwalokho esingakucabanga. Namuhla sikhuluma nge-zucchini, uyazi izinzuzo zayo?
Lapho siqala ukushintsha imikhuba ethile yokudla sibe enempilo, kungazelelwe sithola izinto eziningi ebesingazazi. Ukuba nolwazi oluyisisekelo ukuze ukwazi ukudla ngokukhalipha kubalulekile. Impela ikhishi lakho ligcwele ukudla, izithelo nemifino, ocabanga ukuthi inempilo. Nokho, ucabanga ukuthi wazi konke abangakulethela kona?
I-Zucchini iyisithako esiyisisekelo enanini elikhulu lezindlela zokupheka nezitsha. Igcina kahle efrijini futhi inikeza ukuthungwa okuhle kakhulu kanye nokunambitheka kwezitsha zethu eziningi.
Izakhamzimba
Nakuba i-zucchini ivame ukubhekwa njengemifino, ngokwezitshalo ihlukaniswa njenge izithelo. Kwenzeka ezinhlobonhlobo eziningana, ezisukela ngombala ophuzi ojulile kuya kokuluhlaza okumnyama. Inephesenti eliphezulu lamanzi, angaphezu kwama-90%, okwenza kube ukudla okukhipha amanzi kakhulu. Ine-fiber ephezulu futhi iphansi kakhulu ngama-calories. Ngaphezu komnikelo wayo we-fiber, iphinde ibe namavithamini (uvithamini C, B2 no-B6) namaminerali afana ne-potassium ne-manganese.
I-Zucchini inothile ngamavithamini amaningi, amaminerali, nezinye izinhlanganisela zezitshalo ezinenzuzo. Enkomishini (amagremu angu-223) ye-zucchini ephekiwe sithola:
- Amandla: 17 kilojoule
- Amaprotheni: 1 gram
- Amafutha: ngaphansi kwe-1 igremu
- Ama-carbohydrate: 3 amagremu
- Ushukela: 1 igremu
- I-fiber: 1 gram
Futhi iqukethe amanani amancane okusansimbi, i-calcium, i-zinc, namanye amavithamini B amaningana. Nokho, okuphawuleka ngempela ukuthi inovithamini A, manganese, uvithamini C, potassium, magnesium, uvithamini K, folate, ithusi, i-phosphorus, uvithamini B6 kanye ne-thiamine. Ikakhulukazi, okuqukethwe kwayo kwe-vitamin A okwanele kungasiza umbono wakho namasosha omzimba.
I-zucchini eluhlaza inikeza iphrofayili efanayo yokudla okunomsoco ku-zucchini ephekiwe, kodwa nge-vitamin A encane kanye ne-vitamin C eyengeziwe, njengoba lezi ziyizakhi ezivame ukuncishiswa ngokupheka.
Izinzuzo
Ukudla i-zucchini kuletha imiphumela eminingi emihle empilweni. Okuvelele kakhulu akuhlobene kuphela nokulahlekelwa isisindo.
Ucebile kuma-antioxidants
I-Zucchini inothile ngama-antioxidants. Ama-Antioxidants ayizinhlanganisela zezitshalo ezinenzuzo ezisiza ukuvikela umzimba wakho ekulimaleni kwama-radical mahhala. I-carotenoids, efana ne-lutein, i-zeaxanthin, ne-beta-carotene, iningi kakhulu ku-zucchini. Lezi zingase zibe yinzuzo emehlweni, esikhunjeni, nasenhliziyweni, futhi zinikeze isivikelo esithile ezinhlotsheni ezithile zomdlavuza, njengomdlavuza wendlala yesinye.
Ucwaningo lubonisa ukuthi isikhumba sesitshalo siphethe amazinga aphezulu kakhulu e-antioxidants. I-zucchini ephuzi ingase ibe namazinga aphezulu kancane kune-zucchini eluhlaza.
Ithuthukisa ukugaya
Ungathuthukisa ukugaya okunempilo ngezindlela eziningi. Okokuqala, inothile ngamanzi, angathambisa indle. Lokhu kwenza kube lula ukudlula futhi kunciphisa amathuba okuqunjelwa. I-Zucchini nayo iqukethe i-fiber e-soluble ne-insoluble. I-Insoluble fiber yengeza inqwaba esitulweni sakho futhi isiza ukudla kuhambe kalula emathunjini, kuqhubeke kunciphisa ingozi yokuqunjelwa. Le nzuzo ihlanganiswa uma sinoketshezi olwanele ekudleni.
Ngaleso sikhathi, i-soluble fiber idla amagciwane anenzuzo ahlala emathunjini. Ngokulandelayo, lawa mabhaktheriya anenzuzo akhiqiza i-short chain fatty acids ezondla amangqamuzana amathumbu.
Ilawula izinga likashukela egazini
I-Zucchini ingasiza ekwehliseni izinga likashukela egazini kubantu abanesifo sikashukela sohlobo 2. Ngamagremu angu-3 wama-carbohydrate ngenkomishi ephekiwe (232 amagremu), i-zucchini inikeza ukudla okuhle kakhulu. okuhlukile kwe-carb ephansi kune-pasta kulabo abafuna ukunciphisa ukudla kwe-carb. Ingavunguza noma isikwe ukuze imisele i-spaghetti, i-linguine, noma i-lasagna noodle ezitsheni.
Ukudla okune-carb ephansi kunganciphisa kakhulu ushukela wegazi kanye namazinga e-insulin, kokubili okungagcina amazinga kashukela egazini ezinzile futhi kunciphise isidingo semithi kubantu abanesifo sikashukela sohlobo 2.
Ngaphezu kwalokho, i-fiber eku-zucchini isiza ukuzinzisa ushukela wegazi, ivimbele amazinga ukuthi angaqhubi ngemva kokudla. I-fiber ingasiza futhi ekwandiseni ukuzwela kwe-insulin, engasiza futhi ukuzinzisa ushukela wegazi.
Vikela inhliziyo
I-Zucchini nayo ingaba nomthelela empilweni yenhliziyo. I-fiber ephezulu yayo ingase ibe nomthelela omkhulu. Ucwaningo lokuhlola lubonisa ukuthi abantu abadla i-fiber eningi banengozi ephansi yesifo senhliziyo.
La i-pectin, uhlobo lwefayibha encibilikayo etholakala ku-zucchini, lubonakala lusebenza kahle kakhulu ekwehliseni amazinga e-cholesterol ephelele kanye “namabi” e-LDL. I-Zucchini nayo ine-potassium eningi, engasiza ekwehliseni umfutho wegazi ophakeme ngokuvula imithambo yegazi. Umfutho wegazi onempilo uxhumene nengozi ephansi yesifo senhliziyo nesifo sohlangothi.
Ngaphezu kwalokho, ukudla okucebile nge-carotenoids, okutholakala ku-zucchini, kubonakala kuvikela ngokukhethekile isifo senhliziyo.
Kuthuthukisa umbono
Lokhu kungenxa yokuthi i-zucchini inothe ngovithamini C kanye ne-beta-carotene, izakhi ezimbili ezibalulekile empilweni yamehlo. I-Zucchini nayo iqukethe ama-antioxidants i-lutein y zeaxanthin. Ucwaningo lukhombisa ukuthi lawa ma-antioxidants anganqwabelana ku-retina, athuthukise umbono futhi anciphise nengozi yezifo zamehlo ezihlobene nobudala.
Lokhu kungase kuhlanganise ingozi encishisiwe yokuwohloka kwe-macular, okuyimbangela ehamba phambili yokulahlekelwa ukubona okungenakulungiseka kubantu abadala asebekhulile. Ngaphezu kwalokho, ukudla okunothe nge-lutein ne-zeaxanthin kungase futhi kunciphise amathuba okuba nolwelwesi lwama-cataract, ukufiphala kwelensi okungadala izinkinga zombono.
Usizo lokulahlekelwa isisindo
Ukusetshenziswa njalo kwe-zucchini kungasisiza ukuba silahlekelwe isisindo. Lesi sithelo sicebile emanzini futhi sine-caloric density ephansi, engasisiza ukuba sizizwe sigcwele. Okuqukethwe kwe-fiber nakho kunganciphisa indlala futhi kuvimbele ukudla kwakho. Ukwengeza, izifundo zihlala zixhumanisa ukusetshenziswa okuphezulu kwezithelo nemifino nokuncipha kwesisindo kanye nezinga eliphansi lokuzuza isisindo ngokuhamba kwesikhathi.
Ukudla imifino eluhlaza okumnyama noma ephuzi engenasitashi, enamaphrofayili omsoco afanayo ne-zucchini, kubonakala kunenzuzo ngokukhethekile ekunciphiseni isisindo.
Ungawudla kanjani?
I-Zucchini iguquguquka ngendlela emangalisayo futhi ingadliwa iluhlaza noma iphekwe. Ezinye izindlela zokukuhlanganisa ekudleni yilezi:
- Okuluhlaza kumasaladi.
- Isitshulu nezinye izithelo zasehlobo nemifino.
- Kufakwe irayisi, udali noma eminye imifino bese kufakwa kuhhavini.
- Nge-sauté elithambile ngamafutha omnqumo.
- Kubilisiwe bese kuxutshwa nesobho.
- Njengokuhambisana, kugosiwe noma kugaywe nge-garlic encane namafutha.
- Ihlanganiswe ibe yi-spaghetti noma ama-noodle afana ne-linguine, noma isikwe ukuze ithathele amashidi e-lasagna.
Ukudla i-zucchini eluhlaza ngokuvamile kuphephe kakhulu, kodwa kunezinye izithiyo ezingase zibe khona okufanele uziqaphele. Ngezinye izikhathi sizothola i-zucchini ebabayo kakhulu. Lokhu kungabonisa amazinga aphezulu we ama-cucurbitacins, izinhlanganisela kweminye imifino engaba yingozi. Kodwa akunakwenzeka ukuthi i-zucchini esiyithenga esitolo noma esitolo sezithelo inobuthi. Izinhlobo zezohwebo zenziwa ngokukhethekile ukuze kugwenywe lokhu.
Nakuba kuyivelakancane kakhulu, abanye abantu futhi iguliswa i-zucchini nezinye izinhlobo ze-squash. Akuqondakali ngokugcwele ukuthi kungani abanye abantu beqala ukungezwani nomzimba, kodwa kungenzeka. Uma siye sabhekana nokungezwani komzimba kwamanye amathanga, kungaba ngcono ukugwema i-zucchini.
Ingabe isikhumba se-zucchini singadliwa?
Ngokungafani nezinye izinhlobo ze-squash, i-zucchini inesikhumba esibushelelezi kulula ukugaya. Isikhumba, izimbali kanye nembewu kuyadliwa. Ukudla isikhumba nakho kunomthelela ekudleni kwakho kwansuku zonke i-fiber. I-zucchini enkulu (kuhlanganise nesikhumba) inamagremu angaphezu kwama-3 wezinto ezibonakalayo.
Akudingeki ukuthi sisuse isikhumba ku-zucchini, kodwa ezinye izindlela zokupheka zingadinga ukuthi sizisuse. Kuya ngokuthi siyisebenzisela ini. I carotenoids bayisizathu esihle sokudla i-zucchini ngesikhumba. La ma-molecule (abhekene nombala wezithelo nemifino ehlukahlukene) angaxhunyaniswa nengozi ephansi yomdlavuza, izifo zenhliziyo nemithambo yamehlo.