Izinzuzo eziyi-15 zeMpilo ezimangalisayo zeZucchini

Amagama Amahle Kakhulu Ezingane

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I-Zucchini, eyaziwa nangokuthi i-Courgette uhlobo lwesikwashi sasehlobo esikhula kakhulu phakathi nezinyanga zasehlobo futhi esomndeni we-gourd (njenge-gourd gourd ne-ridge gourd). Kubizwa ngezitshalo njengesithelo kepha kubhekwa imifino enesikhumba esibushelelezi, imbewu encane edliwayo nenyama eshwabene.

Lesi squash sasehlobo sitholakala ezinhlotsheni ezahlukahlukene zezithunzi. Ezinye zezinhlobonhlobo ezithandwayo zalesi sithelo i-zucchini egolide enesikhumba esikhanyayo esiphuzi, okuyi-cocozelle enendawo engezansi encane, i-fordhook egobile, eyindilinga futhi ebushelelezi, ama-gadzukes anemiqolo eluhlaza okotshani, i-magda enesikhumba esiluhlaza okotshani nezinye imvamisa iyindilinga, isindayo, iyashelela futhi ayinayo imbewu

Abaphenyi baphetha ngokuthi indlela engcono kakhulu yokudla i-zucchini ngaphandle kokuxebuka njengoba iningi lezakhamzimba likhona esikhunjeni sayo. Ingumthombo omuhle kakhulu wamanzi, uvithamini C, uvithamini A, i-folate ne-beta-carotene, ukubala ezimbalwa.

Inani Elinomsoco WeZucchini

I-100 g ye-zucchini iqukethe u-94.79 g wamanzi namandla angu-17 kcal. Iqukethe ne-1.21 g protein, 1 g fiber fiber, 16 mg calcium, 0.37 mg iron, 18 mg magnesium, 38 mg phosphorus, 261 mg potassium, 8 mg sodium, 0.2 mcg selenium, 17.9 mg vitamin C, 0.045 vitamin B1, 0.094 uvithamini B2, 0.451 uvithamini B3, 24 mcg folate, 0.163 mg uvithamini B6, 120 mcg beta-carotene, 4.3 mcg uvithamini K no-200 IU uvithamini A.

Izinzuzo Zezempilo Zucchini

1. Kukhuthaza ukugaya okunempilo

I-Zucchini iyimifino yonyaka enenani eliphakeme lokwelapha. Icebile ku-fiber yokudla okusiza ukudambisa zonke izinkinga zokugaya ukudla njengokuqunjelwa, ukuqunjelwa kanye negesi esiswini. Kuyasiza futhi ukugcina impilo enhle yamathumbu.

2. Yehlisa amazinga kashukela

Inani elihle le-fiber engafakwanga e-zucchini lisebenza kahle kakhulu ukuvimbela ukuqala kohlobo lwesifo sikashukela sohlobo 2. Ukudla inani elihle lale mifino kusiza ekwehliseni ubungozi besifo se-metabolic futhi kuthuthukise ukubekezelelana kwe-glucose ngaleyo ndlela, kuvimbele isifo sikashukela.

3. Kunikela empilweni yenhliziyo

I-Zucchini inama-calories amancane futhi ine-folate ephezulu, i-potassium ne-magnesium - konke okuyizakhamzimba ezibalulekile empilweni yenhliziyo. I-fiber ese-zucchini nayo iyasiza ekwehliseni ubungozi bezifo zenhliziyo njenge-stroke. [1]

4. Izinkinga zokubona ngengculazi

Inani elicebile le-vitamin C ne-beta-carotene ku-zucchini lisiza ukugcina impilo ye-ocular nokusiza umbono nezinkinga ezihlobene. Futhi, ama-antioxidants afana ne-lutein ne-zeaxanthins ku-zucchini asiza ekwehliseni izinkinga zombono ezihlobene nobudala. [okubili]

5. Isiza ekuphatheni isisindo

I-Zucchini imifino yezithelo edliwa umhlaba wonke. Iphansi kwesitashi, iphansi kwama-carbohydrate kepha inefayibha ephezulu nokuqukethwe kwamanzi. Lokhu kwenza i-zucchini ibe ukudla okunamafutha aphansi okusiza kakhulu ukuphatha isisindo ngesikhathi esifushane.

6. Kungaba nemiphumela yokulwa nomdlavuza

Inani eliphakeme le-beta-carotene novithamini C kule mifino lisiza ekwehliseni umonakalo olwa nengcindezi ene-oxidative emzimbeni, isamba esiphezulu sayo esivame ukubangela umdlavuza ofana nomdlavuza wendlala yabesilisa. [3]

7. Ilinganisela amazinga e-hormone yegilo

Ukuba khona kwama-polyphenols novithamini C ezihlokweni ze-zucchini kuyasebenza ekulawuleni amazinga we-hormonal weglands kanye nezindlala ze-adrenal. Futhi, ama-manganese akulesi sithelo akhuthaza ukusebenza kahle kwalezi zindlala.

8. Kuqinisa amathambo namazinyo

ILutein ne-zeaxanthin yi-carotenoids emibili etholakala ku-zucchini esiza ukuqinisa amathambo namazinyo nokuvikela izifo ezihlobene nawo. I-Zucchini nayo icebile ku-vitamin k, i-magnesium ne-folate enomthelela ekukhuleni kwethambo. [4]

9. Kunciphisa ukucindezeleka okwenziwe nge-oxidative

Impahla ye-antioxidant ye-zucchini isiza ukukhipha ama-radicals ayingozi emzimbeni wethu futhi ivimbele ubungozi bokulimala emzimbeni emzimbeni. I-Lutein, i-beta-carotene ne-zeaxanthin ngama-antioxidants ambalwa akhona ku-zucchini. [5]

10. Kubambezela ukuguga

Ama-antioxidants anempahla enamandla yokulwa nokuguga evikela isikhumba ekucindezelekeni kwe-oxidative futhi anciphise ukuguga ngaphambi kwesikhathi. I-Zucchini igcwele ama-antioxidants afana ne-beta-carotene aqinisa ulwelwesi lweseli futhi alwe nanoma ikuphi ukulimala esikhunjeni ngenxa yemisebe ye-UV.

11. Thuthukisa impilo yengqondo

Ocwaningweni, kutholakale ukuthi i-lutein, i-antioxidant enamandla etholakala ku-zucchini ihlobene nememori ethuthukisiwe nemisebenzi yokuqonda kubantu abadala asebekhulile. Ukudla i-zucchini kusiza ukukhuphula imizwa futhi kuvimbele izifo zengqondo ezinjengokuxineka nokudangala. I-Riboflavin noma i-vitamin B2 kulesi sithelo nayo iyasiza ukuvimbela i-Alzheimer's kubantu abadala asebekhulile. [6]

12. Kwehlisa amazinga e-cholesterol

I-Zucchini iwukudla okunothile futhi okunekhalori elincane. I-fiber ephezulu kule mifino yehlisa ukwakheka kwe-cholesterol embi emithanjeni futhi ivimbele ubungozi bezifo ezinjengesifo senhliziyo nesifo sohlangothi. [7]

13. Singelapha isifuba somoya

Isifuba somoya sibangelwa ikakhulu ukuvuvukala kwamashubhu e-bronchial. IZucchini inezinto ezilwa nokuvuvukala ezisiza ukunciphisa ukuvuvukala kwemimoya yomoya eya emaphashini futhi ivimbele ubunzima bokuphefumula. Futhi, uvithamini C esithelweni uvimbela ukuhlaselwa yisifuba somoya. [8]

14. Yehlisa umfutho wegazi

I-Sodium ne-potassium yilawo ma-electrolyte amabili abalulekile emzimbeni futhi kufanele abe ku-2: 1 ratio. Lapho abantu bedla ukudla okungenamsoco okuningi, amazinga e-sodium akhuphuka aholele ku-hypertension. Njengoba i-zucchini icebile nge-potassium, iyasiza ukulinganisela umphumela omubi we-sodium ne-low blood pressure.

15. Kukhuthaza ukukhula kwezinwele

UVitamin B2, zinc novithamini C ku-zucchini kusiza ukukhuthaza ukukhula kwezinwele nokwenza izinwele ziqine. Lezi zinhlanganisela ezibalulekile zisiza futhi ekuvikeleni izimo zezinwele njengezinwele ezomile, izinwele ezihlukanisayo kanye nodaka.

Imibuzo evame ukubuzwa

1. Yini engingayenza ngama-zucchinis amaningi kakhulu?

I-zucchini ingasetshenziswa ngezindlela eziningi njengamasaladi, imifino exubekile, amasobho, ama-sandwich, ama-noodle kanye namaqebelengwane nama-muffin. Khumbula ukuyigcina efrijini njengoba kuyindlela engcono yokugcina ama-antioxidants ayo kanye nezinye izakhamzimba.

2. Ngabe ama-zucchinis amakhulu akulungele ukudliwa?

I-zucchini enkulu igcwele ngokweqile imbewu, ibe nokunambitheka okumunyu noqweqwe lwangaphandle oluqinile. Yebo, i-zucchini enkulu isakulungele ukudliwa, kuthatha nje imizuzu embalwa ukulungiselela.

3. Ngabe i-zucchini eningi kakhulu ingakugulisa?

I-Zucchini ikhiqiza inani elincane lobuthi bemvelo obubizwa nge-cucurbitacin ukuxosha izinambuzane. Ngakho-ke, ukusebenzisa inani elikhulu lale mifino kungadala imiphumela emibi njengohudo, isicanucanu, isiyezi kanye nobuhlungu besisu.

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