Zvese Zvakanakira zveZucchini, Zvakatsanangurwa

Zvemukati

• Chii chinonzi Zucchini?
• Zucchini Nutrition Chokwadi
• Utano Benefits yeZucchini
• Inoderedza Njodzi Yezvirwere Zvisingaperi
• Inotsigira Healthy Digestion
• Inodzora Ropa Shuga
• Inotarisira Ropa Cholesterol
• Inosimudzira Hutano Kuona
• Ingangoitika Njodzi dzeZucchini
• Nzira yekutenga nekudya Zucchini
• Zucchini Recipe Mazano
• Ongororo ye

Kana iwe uri kutarisa kuti uwedzere kudya kwako, ingave nguva yekusvika kune zucchini. Squash yakazara nekudya kwakakosha, kubva kuchirwere-busting antioxidants kusvika kune gut-inoshamwaridzika fiber. Ichowo chinhu chinoshanduka-shanduka, nekutenda kune yakapfava, isina kusimba flavour inoshanda mushe munzvimbo dzinonaka uye madhiri anotapira zvakafanana. Unoda mamwe madhiri usati watenga bhegi rizere ne'em? Ramba uchiverenga zvehutano hwezukini, hutano hunobatsira, uye nezvimwe (kusanganisira chef's kiss-yakakodzera zucchini chingwa recipe!).

Chii chinonzi Zucchini?

Imwe nhengo inokosha yemhuri yegourd, zucchini yakasiyana-siyana ye squash yezhizha inotora michero inodiwa yakadai semapukisi, butternut squash, uye mavise sehama dzepedyo. Iyo inogona kuwanikwa mune akasiyana mavara (gima rakasvibira, yero, uye yakajeka girini kana inenge chena), asi iko kunhu uye kukosha kwehutano hwe zucchini zvakafanana mubhodhi, sekureva kweUniversity yeIllinois Extension. Oo, uye tora izvi: Botanically kutaura, zucchini chibereko - bheri, kuti zvive chaizvo. Zvisinei, inowanzogadzirirwa sevheji (kureva yakabikwa, yakagochwa, yakabikwa, yakabikwa). (Yakabatana: Chii Chayote Squash, Chaizvoizvo?)

Zucchini Nutrition Chokwadi

Dzese nyama uye peel zucchini zvinopa zvinovaka muviri senge kugaya-inosimudzira fiber, bone-inovaka calcium, inosimudzira-inosimudzira magnesium, uye mhasuru-inobatsira potasium. Iyo squash yese inopawo chirwere-kurwisa antioxidants, kusanganisira vhitamini C uye polyphenols. Kunyangwe mbeu dzinodyiwa (idzo dzakapfava uye dzisinganyorwe) dzinopa kudya kunovaka nenzira yefaera, vhitamini A, uye vhitamini C, sekureva kwenyanzvi yezvokudya yakanyoreswa Gina Holmes, M.S., RD.N., LD.

Heino chimiro chekudya che 1 kapu yakachekwa zucchini mbishi (~ 113 gramu) maererano neUnited States Department of Agriculture:

• 19 macalorie
• 1 gramu protein
• 1 gramu mafuta
• 4 gramu carbohydrate
• 1 gramu fiber
• 3 gramu shuga

Utano Benefits yeZucchini

Inoderedza Njodzi Yezvirwere Zvisingaperi

"Zucchini izere neutano-inodzivirira antioxidants, kusanganisira beta-carotene, lutein, uye zeaxanthin," anogovera Trista Chan, RD, M.H.Sc., akanyoreswa dietitian uye muvambi weThe Good Life Dietitian. Pamwechete, izvi zvinovaka muviri zvinozivikanwa se carotenoids, antioxidant chirimwa pigments iyo inopa yero, tsvuku, kana ruvara rweorenji kune icho chigadzirwa, maererano neOregon State University. Zvose zvakasvibirira uye yero zucchini zvine carotenoids, asi iyo yekupedzisira ine nzira zvakawanda nekuda kweruvara rweyero, maererano nekudzidza kwe2017. Uye haufanire kukanganwa nezve vhitamini C mu zucchini, inovawo simba re antioxidant, sekureva kwechinyorwa che2021.

Chiyeuchidzo: Antioxidants, seya mu zucchini, inoparadza mahara radicals (mamorekuru anokuvadza ayo, akawandisa, anogona kutungamirira kune oxidative kusagadzikana, pakupedzisira kukonzera kukuvara kwesero uye kuwedzera njodzi yezvirwere zvisingaperi sekenza), anodaro Chan. Kudya chikafu chakazara ma antioxidants kunogona kubatsira kudzora mahara radicals, kudzivirira maseru kubva ku oxidative kusagadzikana, uye nekudaro kudzimura kurwara, sekureva kweAcademy yeNutrition uye Dietetics.

Inotsigira Healthy Digestion

"Zucchini isosi yakanaka kwazvo yeyakagadziriswa fiber uye isingasvike," anodaro Holmes. Soluble fiber, kunyanya, ndeye prebiotic, zvichireva kuti inopa mabhakitiriya akanaka mumatumbu ako. Izvi zvinovachengeta vaine hutano, zvichivabvumira kudzora mashandiro ekugaya senge kunyudzwa kwechikafu, maererano nechinyorwa cha2018. Uye sekureva kwazvinoita zita rekuti, faibha yakasungunuka iri, tsime, inonyungudika: Inotora mvura muturakiti reGI, ichigadzira chinhu chakaita sejeri chinosimbisa chigaro uye chinogona kutapudza manyoka. Zvichakadaro, insoluble fiber bulks kumusoro stooland inokurudzira kugara kwematumbo tsandanyama kufamba, izvo zvinogona kudzivirira kupatira, anodaro Chan. (Inoenderana: Aya maBhenefiti eFibre Anouita Iyo Inonyanya Kukosha Nutrient Mune Chikafu Chako)

Inodzora Ropa Shuga

Iyo fiber iri zucchini inogona zvakare kubatsira kuomesa ako mashuga eropa. Izvi zvakakosha nekuti kazhinji shuga yeropa spikes inogona kuwedzera njodzi yako yerudzi rwechipiri chirwere cheshuga, sekureva kwaHarvard TH Chan Chikoro cheHuzhinji Hutano. Heino mashandiro ayo: Muviri haugone kupaza kana kutora fiber, saka unogara wakasimba mugi turakiti, zvichibatsira kudzora kunwiwa kweshuga - uye nekudaro, kuburitswa kwayo muropa - pakupedzisira kuchichengetedza huwandu hweropa kubva pakurova, anodaro. Sarah Muhammad, RD, chiremba wezvekudya akanyoreswa uye muvambi weNutrition with Intention. Chinyorwa cha2016 chinotiwo fiber inovandudza kuburitswa kwe insulin, iyo hormone yakakosha kuchengetedza hutano hwehuga hweropa.

Inotarisira Ropa Cholesterol

Kamwe zvakare, fiber iri pano kuti ichengetedze zuva. Fiber inogona kukurudzira hutano hwakanaka hwecholesterol nekuderedza LDL ("yakaipa") cholesterol, anodaro Muhammad. Inoita senge mutsvairo sezvo ichitsvaira LDL cholesterol kubva muropa uye kunze kwemuviri kuburikidza nechituru, anodaro. Izvi zvinogona kubatsira kuchengetedza mwoyo wako, sezvo yakakwirira yeLDL cholesterol mazinga anogona kuwedzera njodzi yako yekurohwa uye chirwere chemoyo, maererano neCenters for Disease Control and Prevention. (Ona zvakare: 15 Zvinoshamisa Zvinonaka Zvikafu Zvinodzikisa Cholesterol)

Inosimudzira Hutano Kuona

Zucchini ine matani evhitamini A, chikafu chakakosha kune vezera rako. "Vitamin A inobatsira kutsigira kuona kwakanaka ne [kudzivirira] nyama dzemaziso kubva mukudzikira kwezuva uye nekukwegura," anotsanangura kudaro Holmes. Zvakare, "inochengetedza mashandiro eiyo photoreceptors mukati memaziso ako," anowedzera. Iyi yakanaka darn yakakosha, uchifunga mafotoreceptor ndiwo masero ari muziso ayo anokubatsira iwe kuona nekuziva chiedza uye kutumira info kuuropi, sekureva kweAmerican Academy yeOphthalmology. Uyezve, vhitamini A inoderedza njodzi yekupofumadza kwehusiku nemeso akaoma, sekureva kweAcademy of Nutrition and Dietetics.

Ingangoitika Njodzi dzeZucchini

Kazhinji, zucchini haina njodzi, sezvo isiri chikafu chekudya, anodaro Muhammad. Zvisinei, mapuroteni ari zukini akafanana neaya ari mune ragweed mukume, saka iwe uchazoda kudya squash nekuchenjerera kana iwe uri weergoria kune ragweed. Muchiitiko ichi, kushandisa zucchini mbishi kunogona kukonzeresa chirwere chemukanwa, mamiriro anogona kukonzeresa huro uye kuzvimba miromo / rurimi / muromo, maererano neAmerican College yeAllergy, Asthma, & Immunology. Parutivi rweflip, iwe unogona kunge uchikwanisa kudya zukini yakabikwa pasina dambudziko, sezvo kupisa kuchichinja zvachose mapuroteni, saka muviri wako unozviona sezvisingakuvadzi. Zvakadaro, kana iwe uine nhoroondo yemapureni allergies, yako yepamusoro kubheja ndeyekutarisa neye allergist usati waedza squash. (Yakabatana: Izvo Zvakanakisa uye Zvakashata Zvikafu zveAllergies)

Nzira yekutenga nekudya Zucchini

Kuchitoro, unogona kuwana zucchini mbishi, makedheni kana chando.

Zucchini mbishi inogona kuwanikwa izere kana kuwedzerwa kuita ma noodles (aka "zoodles"). Kana, chokwadika, unogona kuzvitenga zvakasvibira wobva waita DIY ako mazoodles nerubatsiro diki kubva kune spiralizer (Tenga Iiri, $ 10, amazon.com).

Muchikamu chakaomeswa nechando, unogona kuwana zucchini pachayo. Kana uchitenga zvakapakirwa zoodles (Tenga It, $ 5, freshdirect.com) kana mazaya echando, Chan inokurudzira kutsvaga chigadzirwa chinonyora "zucchini" seicho chete chinhu. "Iyi ndiyo sarudzo ine hutano nokuti iwe uri kungowana 100 muzana yemiriwo. Izvo zvakangofanana nekutenga zucchini isina-package kubva panzvimbo yegirosari, asi mune imwe nzira iri nyore, "anodaro.

Paunenge uchitenga zucchini yakasvibirira, yakazara mune zvigadzirwa, tsvaga iyo isina mavara akapfava kana akaunyana (zviratidzo zvekuora) uye ane ruvara rwakajeka, ganda rinopenya, uye kusimba kwakasimba (zvinoratidza kuti nyowani uye yakaibva), maererano ne Yunivhesiti yeNebraska-Lincoln. Pamba, dzivisa kusuka zukini usati waichengeta mufiriji. Sei? Nekuti kugeza kunogona kuita kuti squash ikasire kukurumidza, saka mirira kusvikira wagadzirira kuishandisa - izvo zvinofanirwa kunge zviri mukati memazuva matatu kana mana ekutenga, sekureva kweUNL - kusuka.

Kana uchinge wagadzirira kudya zucchini, farira iyo yakabikwa kana yakabikwa, anodaro Chan. Iwe unogona kusota, kubika, kupisa, kana kukisa squash, kana kuiwedzera kune zvakabikwa zvinhu zvekuwedzera zvinovaka muviri uye hunyoro (Zucchini chingwa, chero munhu?). Iwe unogona kutombozvinyudza muoatmeal kana smoothies kune imwezve yekushandira veg.

Uye ICYMI pamusoro, ganda nembeu zvakare zvinodyiwa, zvinoenderana naHolmes - saka hapana chikonzero chekufukura kana kudzikisa mbeu squash. Musoro, zvakadaro: Zucchini ine mvura yakawanda, saka kubika kunogona kuita mushy. Kuti udzivise izvi, Muhammad anokurudzira kucheka zucchini (kuita, toti, machubhu, mitsetse, kana kutenderera) uye zvishoma kuisa munyu usati wabika. Regai igare kwemaminetsi makumi maviri kusvika makumi matatu, wozokwenya squash netauro repepa kuti ubvise mwando wakawandisa. Wedzera iyo kune yako yekubika senguva dzose uye iwe uchave neyakaomarara, crispier zucchini dhishi.

Zucchini Recipe Mazano

"Zucchini imuriwo unonaka-unonaka uye unonaka kutapira, [uchiita] kanivhasi yakakwana yemhando dzakasiyana dzedhishi," anogovera Holmes. Unoda inspo? Heano mashoma emazano eanokumbira zukini mapepa.

Seyakakangwa divi dhishi. Nezve nyore divi dhishi, Muhammad anokurudzira kuchekesa zukini nemapatatisi nehanyanisi. "Chekerera nyama dzako, ukande mumafuta, isa munyu / mhiripiri / gariki, ubike [pa] 400 ° F kwemaminitsi makumi maviri nemashanu kusvika makumi matatu," anodaro. Shumira iyo pamwe nepasta, senge peni ine caramelized hanyanisi kana nyama yakakangwa uye mupunga wakasviba.

Sautéed nezvinonhuwira. Sautéing cut zucchini imwe nzira iri nyore yekugadzirira squash. Nakidzwa nayo sendiro yedivi kana kuti "iwedzere mumutsara wefry kana pasta," anodaro Chan. Kana kuikanda musaradhi inodziya, senge ino inodziya lentin veggie saladi.

In lasagna. Slide peeler peeler (Tenga Iiri, $ 9, amazon.com) pane zucchini, kumusoro kusvika pasi, yakatwasuka kuburikidza neganda nenyama. Izvi zvinogadzira zucchini refu "maribhoni," ayo anogona kuvharwa pakati pezvikamu zvepasta uye tomato muto mu lasagna. Iwe unogona kushandisa kunyange ribhoni zucchini pachinzvimbo yepasta yechikafu chisina-gluten, senge iyi zucchini uye heirloom tomato lasagna recipe.

Mu saladhi. Raw zucchini inoshamisa crunchy, zvichiita kuti ive yakanakisa yekuwedzera kune yako yekuenda-kune saladhi. Dikai zucchini muzvidimbu zvekurumwa kana cheka kuita ribhoni dzakatetepa, anodaro Holmes. Kubva ipapo, kanda zucchini "nekupfeka vinaigrette, miriwo mitsva, uye quinoa [kuitira] nzira itsva inozorodza yekufarira saladhi," anodaro Holmes.

Muzvinhu zvakabikwa. Nekuda kwekunaka kwayo kupfava uye yehuwandu hwemvura, zucchini inogona kugadzira yakabikwa inovaka muviri uye yakanyorova pasina kuchinja zvakanyanya kuravira. Ingova nechokwadi chekusvetuka nhanho yemunyu kuti udzivise dhizeti ine munyu. Kutanga, ita izvi zucchini coconut chokoreti makuki kana yakazara gorosi bhiribheri zucchini muffin.

Ongororo ye