12 Hutano uye Kudya Kwakanaka Mabhenefiti eZucchini

Zvemukati

• 1. Akapfuma Mune Manyowa Akawanda
• 2. Yakakwirira muAntioxidants
• 3. Inopa kune Kugaya Kunogaya
• 4. Ngaaderedze Ropa Shuga Mazinga
• 5. Inogona Kuvandudza Utano Hwemwoyo
• 6. Inogona Kusimbisa Chiono Chako
• 7.May Kubatsira Kuonda
• 8-10. Zvimwe Zvichabatsira
• 12. Nyore Kuwedzera kune Zvokudya Zvako
• Icho Chinokosha

Zucchini, inozivikanwawo se courgette, is squash yezhizha mu Cucurbitaceae chirimwa mhuri, padivi pemavise, spaghetti squash, uye magaka.

Inogona kukura kusvika pamamita anopfuura mita imwe chete pakureba asi inowanzo gohwa kana ichiri diki - kazhinji ichienzana pasi pe 8 inches (20 cm).

Kunyangwe zucchini ichiwanzo kutorwa semuriwo, iri botanically kusarudzwa semuchero. Inoitika mumarudzi akati wandei, ayo anotenderera muvara kubva pakadzika yero kusvika kune yakasvibira girini.

Ipo squashes yakatanga muAmerica, uyu musiyano wakatanga kugadzirwa mukutanga kwema1800 muItari ().

Zucchini yakashandiswa mumushonga wevanhu kurapa dzihwa, maronda, uye akasiyana mamiriro ehutano. Nekudaro, kwete ese mashandisiro ayo anotsigirwa nesainzi.

Heano gumi nemaviri humbowo-hwakavakirwa mabhenefiti e zucchini.

1. Akapfuma Mune Manyowa Akawanda

Zucchini yakafuma mune akawanda mavitamini, zvicherwa, uye zvimwe zvinobatsira zvinomera zvemiti.

Imwe kapu (223 gramu) ye zucchini yakabikwa inopa ():

• Makorori: 17
• Mapuroteni: 1 gramu
• Mafuta: isingasviki 1 gramu
• Carbs: 3 magiramu
• Shuga: 1 gramu
• Fiber: 1 gramu
• Vhitamini A: 40% yeReferensi Yekudyiwa Kwezuva Nezuva (RDI)
• Manganese: 16% yeiyo RDI
• Vhitamini C: 14% yeiyo RDI
• Potassium: 13% yeiyo RDI
• Magnesium: 10% yeiyo RDI
• Vhitamini K: 9% yeiyo RDI
• Tsamba: 8% yeiyo RDI
• Mhangura: 8% yeiyo RDI
• Phosphorus: 7% yeiyo RDI
• Vhitamini B6: 7% yeiyo RDI
• Thiamine: 5% yeiyo RDI

Iyo zvakare ine mashoma masimbi esimbi, calcium, zinc, uye akati wandei mamwe mavitamini B.

Kunyanya, huwandu hwayo hwevhitamini A hunogona kutsigira chiono chako uye immune system.

Raw zucchini inopa yakafanana chikafu chimiro seyakabikwa zucchini, asi iine shoma vhitamini A uye yakawanda vhitamini C, zvinovaka muviri izvo zvinowanzoita kudzikiswa nekubika.

Zucchini ine akasiyana mavitamini, zvicherwa, uye zvinobatsira zvinomera zvinomera. Zukini yakabikwa inonyanya kukwirira mu vitamini A, kunyange zucchini yakasvibirira ine zvishoma zvishoma.

2. Yakakwirira muAntioxidants

Zucchini zvakare yakapfuma mune antioxidants.

Antioxidants anobatsira ekudyara masanganiswa anobatsira kuchengetedza muviri wako kubva kukuvara nemahara radicals.

Carotenoids - senge lutein, zeaxanthin, uye beta-carotene - zvakanyanya kuwanda mu zucchini ().

Izvi zvinogona kubatsira maziso ako, ganda, uye moyo, pamwe nekupa imwe dziviriro kubva kune mamwe marudzi ekenza, senge kenza yeprostate ().

Kutsvagurudza kunoratidza kuti ganda rechirimwa rine zviyero zvepamusoro zvema antioxidants. Zucchinis yero inogona kunge iine mwero wakakwirira zvishoma pane iwo akareruka matema (5,).

Zucchini inodada akawanda antioxidants ayo anogona kupa akasiyana hutano mabhenefiti. Iwo akakwirira mwero anowanikwa mune yemuchero ganda.

3. Inopa kune Kugaya Kunogaya

Zucchini inogona kukurudzira kugaya kwakanaka nenzira dzakasiyana.

Kune kutanga, rakapfuma mumvura, iro rinogona kupfavisa zvituru. Izvi zvinoita kuti zvive nyore kupfuura uye zvinoderedza mikana yako yekuzvimbirwa (7).

Zucchini inewo zvese zvinogadziriswa uye zvisingasviki fiber.

Insoluble fiber inowedzera kuwanda kumagaro uye inobatsira chikafu kufamba mukati meguru rako zviri nyore, zvichideredza kudzikisira njodzi yekuzvimbirwa. Iyi bhenefiti inosanganiswa kana iwe uine zvakakwana mvura mune kwako kudya ().

Zvichakadaro, faibha inosungunuka inopa mabhakitiriya anobatsira anogara mudumbu rako. Nekudaro, aya mabhakitiriya ane hushamwari anogadzira mapfupi-cheni emafuta acids (SCFAs) ayo anosimbisa matumbu ako maseru ().

Uyezve, SCFAs inogona kubatsira kudzikisira kuzvimba uye zviratidzo zvehumwe kusagadzikana kwematumbo, senge inoshatisa ura syndrome (IBS), chirwere cheCrohn, uye ulcerative colitis (,,).

Zucchini yakafuma mumvura uye faibha, makomponi maviri anogona kusimudzira kugaya kwakanaka nekudzora njodzi yako yekuzvimbirwa uye zviratidzo zvekushushikana kwematumbo.

4. Ngaaderedze Ropa Shuga Mazinga

Zucchini inogona kubatsira kudzikisa mashuga eropa mune vanhu vane chirwere cheshuga cheshuga.

Pa3 gramu e carbs pamukombe wakabikwa (232 gramu), zucchini inopa yakakura yakaderera-carb imwe pasita kune avo vari kutsvaga kudzora kudya kwecarb. Inogona kuve yakasimudzwa kana yakatemwa kutsiva spaghetti, linguini, kana lasagna noodles mumidziyo.

Kudya kwakaderera-carb kunogona kudzikira shuga yeropa uye insulin mazinga, ese ari maviri anogona kuita kuti shuga dzeropa dzigadzikane uye kudzikisira kudiwa kwemishonga muvanhu vane chirwere cheshuga cheshuga (,).

Zvakare, fiber ye zucchini inobatsira kudzikamisa shuga yeropa, kudzivirira nhanho kubva pakurova mushure mekudya. Kudya kwakapfuma mufaera kubva kumichero nemiriwo - kusanganisira zucchini - zvinogara zvakabatana nenjodzi yakaderera yerudzi rwechipiri chirwere cheshuga ().

Iyo faibha inowanikwa mu zucchini inogona zvakare kubatsira kuwedzera insulin senzwi, iyo inogona kubatsira kudzikamisa shuga yeropa futi ().

Pamusoro pezvo, zvidzidzo zvemhuka zvinocherekedza kuti zucchini peel mushoma inogona kubatsira kudzikisa shuga yeropa uye insulin mazinga. Izvi zvinogona kunge zvakakonzerwa neganda rine simba antioxidants ().

Nekudaro, kutsvagurudza kwevanhu kunodiwa pasati paitwa mhedziso dzakasimba.

Zucchini's fiber inogona kuwedzera insulin senzwi uye kudzikamisa huwandu hweshuga yeropa, zvichideredza njodzi yako yerudzi rwechipiri chirwere cheshuga.

5. Inogona Kuvandudza Utano Hwemwoyo

Zucchini inogona zvakare kubatsira kune hutano hwemwoyo.

Yayo yakakwira fiber zvemukati inogona kuve yakanyanya kukonzera. Ongororo dzekucherechedza dzinoratidza kuti vanhu vanodya fiber yakawanda vane njodzi yakaderera yechirwere chemwoyo (,).

Pectin, imwe mhando yefibha inosungunuka inowanikwa mu zucchini, inoita kunge inoshanda zvakanyanya pakuderedza yakazara uye "yakaipa" LDL cholesterol mazinga (,).

Muongororo yezvidzidzo makumi matanhatu neshanu, zvichidya zvishoma sema 2 - 2 gramu eakagadziriswa fiber pazuva pazuva kweanenge 1-2 mwedzi yakaderedzwa, paavhareji, yakazara cholesterol ne1.7 mg / dl uye "yakaipa" LDL cholesterol ne2.2 mg / dl ( ).

Zucchini zvakare yakapfuma mu potassium, iyo inogona kubatsira kudzikisa kukwirisa kweropa nekuwedzera yako tsinga dzeropa. Hutano hwekumanikidza kweropa hwakabatana nenjodzi yakaderera yechirwere chemwoyo uye sitiroko (,,,,).

Zvakare, kudya kwakapfuma muma carotenoid - zvakare akawanikwa mu zucchini - kunoonekwa zvakanyanya kudzivirira chirwere chemwoyo ().

Iyo fiber, potasium, uye carotenoids mu zucchini zvinogona kudzikisa kukwira kweropa, cholesterol, uye zvimwe zvinenjodzi zvehosha yemoyo.

6. Inogona Kusimbisa Chiono Chako

Kuwedzera zucchini kuchikafu chako kunogona kubatsira maonero ako.

Izvi zvinodaro nekuti zucchini yakafuma muvhitamini C uye beta-carotene - zviviri zvinovaka muviri zvakakosha kune hutano hwemaziso (,).

Zucchini zvakare ine antioxidants lutein uye zeaxanthin. Kutsvagurudza kunoratidza kuti izvi antioxidants zvinogona kuunganidzwa mu retina yako, kuvandudza chiono chako uye kudzikisa njodzi yako yezvirwere zvemaziso zvine chekuita nezera ().

Izvi zvinogona kusanganisira njodzi yakaderera yekushomeka kwemacular, inova iyo inokonzera kukonzeresa kurasikirwa kwemaonero kune vakuru vakuru (,).

Pamusoro pezvo, kudya kwakanyanya mu lutein uye zeaxanthin kunogona zvakare kudzikisira mukana wako wekukura kwemaziso, kufukidza lens iyo inogona kutungamira mukusaona zvakanaka ().

Zucchini yakafuma mune manganese, lutein, zeaxanthin, uye mavitamini A uye C - zvinovaka muviri izvo zvinoita kuti uve nekuona kwakanaka uye zvinogona kudzora njodzi yako yemamiriro eziso ane chekuita nezera.

7.May Kubatsira Kuonda

Kugara uchimwa zukini kunogona kukubatsira kuonda.

Ichi chibereko chakapfuma mumvura uye chine yakaderera macalorie density, izvo zvinogona kukubatsira iwe kunzwa uzere ().

Yayo fiber yemukati inogona zvakare kudzikisira nzara uye chengetedza chishuwo chako chisipo ().

Zvakare, zvidzidzo zvinogara zvichibatanidza michero yepamusoro uye kudya kwemiriwo kune huremu uye inononoka chiyero chekuwedzera huremu kwenguva (,).

Zvakare, kunwa kweasina-starchy, yakasvibira yakasvibira kana yero miriwo - iine yakafanana profiles yekudya kune zucchini - inoratidzika zvakanyanya kubatsira kudzikisa uremu (,).

Zucchini yakafuma mumvura uye faibha asi yakaderera macalorie, ese ayo anogona kubatsira kudzikisira nzara uye kukubatsira kuti unzwe uzere - zvinogona kutungamira pakurasikirwa nehuremu kwenguva.

8-10. Zvimwe Zvichabatsira

Zucchini inogona kupa mamwe mabhenefiti. Izvo zvakanyatsotsvakurudzwa zvinosanganisira:

1. Hutano hwepfupa. Zucchini yakafuma mune antioxidants lutein uye zeaxanthin, pamwe ne vitamin K uye magnesium, zvese izvi zvinogona kubatsira kusimbisa mapfupa (,).
2. Anticancer mhedzisiro. Bvunzo-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti ma zukini akatorwa anogona kubatsira kuuraya kana kudzora kukura kwemamwe maseru ekenza. Nekudaro, kutsvagurudzwa kwevanhu kunodiwa (,).
3. Prostate ine hutano. Tsvagurudzo yemhuka inoratidza kuti michero yembeu zucchini inogona kubatsira kudzikisira prostatic hyperplasia, kuwedzera kweprostate iyo inowanzo kukonzera kunetsekana uye kusangana pabonde nevarume vakuru (42).
4. Utachiona basa. Kuedzwa mumakonzo kunoratidza kuti zucchini peel anotora angabatsira kuchengetedza utachiona hwehormone mazinga akagadzikana. Izvo zvakati, kutsvagisa muvanhu kunodiwa ().

Zucchini inogona kubatsira bone, thyroid, uye hutano hweprostate. Inogona zvakare kuve neanticancer zvivakwa. Zvisinei, kumwe kutsvagurudza kunodiwa pasati paitwa mhedziso dzakasimba.

12. Nyore Kuwedzera kune Zvokudya Zvako

Zucchini inoshamisa zvakasiyana uye inogona kudyiwa mbishi kana kubikwa.

Hedzino dzimwe nzira dzekuisa mukati mekudya kwako:

• Wedzera iyo mbishi kumasaradhi.
• Stew it nemimwe michero yezhizha nemiriwo kuti uite ratatouille.
• Zvimedu nemupunga, nyemba, kana mimwe miriwo, wozobika.
• Kuti unyoro-fry, wedzera mafuta omuorivhi uye sunga iyo.
• Wiraira, wozoasanganisa mumuto.
• Shumira iyo sedivi, yakabikwa kana kusungirirwa negariki uye mafuta.
• Edza iyo chingwa uye yakabikwa.
• Spirize iyo kuita spaghetti- kana linguine-senge maoodles, kana kuiseta kuti itore lasagna machira.
• Bika zvingwa, mapakeke, muffin, kana makeke.

Mune dzimwe tsika, zucchini ruva rinoonekwa seinonaka. Iwe unogona kunge wakadzika-fry iyo kana kuimwaya yakasvibirira pamusoro pemasaladhi, masobho, uye stews.

Zucchini inogona kudyiwa isina kubikwa kana kubikwa mumuto, masowe, masangweji, masaladhi, zvinhu zvakabikwa, nezvimwe.

Icho Chinokosha

Zucchini squash inochinjika ine mavitamini, zvicherwa, uye zvinomera zvemiti.

Iyo inogona kupa akati wandei mabhenefiti ehutano, kubva pakuvandudza kugaya kusvika kune yakaderera njodzi yehosha yemoyo.

Zucchini inogona kubatsira mapfupa ako, thyroid, uye prostate.

Kana iwe uchida kuziva, edza kuwedzera uyu munyoro, muchero munyoro kuchikafu chako nhasi.