I-15 yeZibonelelo zeMpilo eziMangalisayo zeZucchini

Amagama Aphezulu Ebantwaneni

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I-Zucchini, ekwabizwa ngokuba yi-Courgette luhlobo lwesikwashi sasehlotyeni esikhula ikakhulu kwiinyanga zasehlotyeni kwaye singabosapho lwe-gourd (njengebhotile gourd kunye ne-ridge gourd). Kubizwa ngokuba sisiqhamo kodwa siqwalasele imifuno enolusu olugudileyo, imbewu encinci etyiwayo kunye nenyama ecekeceke.

Le squash yasehlotyeni iyafumaneka kwiindidi zemibala. Ezinye zeentlobo ezithandwayo zeziqhamo yi-zucchini egolide enesikhumba esi-orenji esi-tyheli, i-cocozelle enezantsi elincinci, i-fordhook egobile, eyindilili kwaye egudileyo, i-gadzukes enemigca eluhlaza, imagda enesikhumba esiluhlaza eziluhlaza nezinye zihlala zingqukuva, zinzima, zigudile kwaye azinambewu.

Abaphandi bagqiba kwelokuba eyona ndlela yokutya i-zucchini ngaphandle kokuxobuka njengoko uninzi lwezondlo lukhona kulusu lwayo. Ngumthombo wamanzi ogqwesileyo, ivithamin C, ivithamin A, folate kunye ne-beta-carotene, ukubala nje ezimbalwa.

Ixabiso lesondlo seZucchini

I-100 g ye-zucchini iqulethe i-94.79 g yamanzi kunye ne-17 kcal yamandla. Iqulethe iproteni eyi-1.21 g, 1 g ifayibha yokutya, i-16 mg calcium, i-0.37 mg yentsimbi, i-18 mg magnesium, i-38 mg phosphorus, i-261 mg potassium, i-8 mg ye-sodium, i-0.2 mcg selenium, i-17.9 mg ye-vitamin C, i-0.045 ye-vitamin B1, i-0.094 i-vitamin B2, i-0.451 i-vitamin B3, i-24 mcg folate, i-0.163 mg i-vitamin B6, i-120 mcg beta-carotene, i-4.3 mcg i-vitamin K kunye ne-200 ye-vitamin A.

Izibonelelo zezeMpilo zeZucchini

1. Ukukhuthaza ukwetyisa okunempilo

I-Zucchini yimifuno yonyaka enexabiso eliphezulu lonyango. Ityebile kwifayibha yokutya enceda ekunciphiseni zonke iingxaki zokwetyisa njengokuqunjelwa, ukuqhina kunye negesi esiswini. Kuyanceda ukugcina impilo entle yamathumbu.

2. Kunciphisa amanqanaba eglucose

Isixa esihle sefayibha engenakunyibilika kwi-zucchini sisebenza kakhulu ukuthintela ukuqala kohlobo lwe-2 yeswekile. Ukutya isixa esifanelekileyo sale mifuno kunceda ukunciphisa umngcipheko wesifo se-metabolic kunye nokuphucula ukunyamezelana kweswekile, ukuthintela isifo seswekile.

3. Igalelo kwimpilo yentliziyo

I-Zucchini iphantsi kweekhalori kwaye iphezulu kwi-folate, i-potassium kunye ne-magnesium-zonke izondlo ezibalulekileyo kwimpilo yentliziyo. Ifayibha kwi-zucchini ikwanceda ukunciphisa umngcipheko wezifo zentliziyo ezifana nokubetha. [1]

4. Iingxaki zombono kaGawulayo

Isixa esityebileyo sevithamini C kunye ne-beta-carotene kwi-zucchini sinceda ukugcina impilo ye-ocular kunye nombono wokunceda kunye neengxaki ezinxulumene noko. Kwakhona, ii-antioxidants ezinje nge-lutein kunye ne-zeaxanthins kwi-zucchini zinceda ukunciphisa iingxaki zombono ezinxulumene nobudala. [Mbini]

5. Inceda kulawulo lobunzima

I-Zucchini sisiqhamo semifuno esityiwa kwihlabathi liphela. Isezantsi isitatshi, iphantsi kwiicarbohydrate kodwa iphezulu kwifayibha nakumxholo wamanzi. Oku kwenza i-zucchini kukutya okunamafutha asezantsi okunceda kakhulu ekulawuleni ubunzima ngexesha elifutshane.

6. Unokuba neempembelelo ze-anticancer

Inani eliphezulu le-beta-carotene kunye ne-vitamin C kule mifuno iyanceda ukunciphisa umonakalo ochasene noxinzelelo lwe-oxidative emzimbeni, inani eliphezulu elihlala linoxanduva lokubangela umhlaza onjengomhlaza wedlala lobudoda emadodeni. [3]

7. Ukulinganisa amanqanaba ehomoni ye-thyroid

Ubukho be-polyphenols kunye ne-vitamin C kwiipelisi zucchini kuyasebenza ekulawuleni amanqanaba ehomoni ye-thyroid kunye ne-adrenal gland. Kwakhona, i-manganese kwesi siqhamo ikhuthaza ukusebenza ngokukuko kwezi ndlala.

8. Yomeleza amathambo namazinyo

I-Lutein kunye ne-zeaxanthin zii-carotenoids ezimbini ezifumaneka kwi-zucchini ezinceda ukomeleza amathambo namazinyo kunye nokukhusela izifo ezinxulumene nazo. I-Zucchini ikwacebile nge-vitamin k, i-magnesium kunye ne-folate enegalelo ekukhuleni kwethambo. [4]

9. Kunciphisa uxinzelelo lwe-oxidative

Ipropathi yokulwa ne-zucchini inceda ukukhupha izinto ezinobungozi ngaphandle komzimba wethu kunye nokuthintela umngcipheko wokonakaliswa komzimba emzimbeni. I-Lutein, i-beta-carotene kunye ne-zeaxanthin zii-antioxidants ezimbalwa ezikhoyo kwi-zucchini. [5]

10. Nciphisa ukuguga

I-Antioxidants inepropathi enamandla yokulwa ukuguga ekhusela ulusu kuxinzelelo lwe-oxidative kunye nokucothisa ukuguga ngaphambi kwexesha. IZucchini igcwele ii-antioxidants ezinjenge-beta-carotene eyomeleza inwebu yeseli kwaye ilwe nawo nawuphi na umonakalo eluswini ngenxa yemitha ye-UV.

11. Ukuphucula impilo yengqondo

Kwisifundo, kwafunyaniswa ukuba i-lutein, i-antioxidant enamandla efumaneka kwi-zucchini inxulumene nokuphuculwa kwememori kunye nemisebenzi yokuqonda kubantu abadala. Ukusetyenziswa kwe-zucchini kunceda ukuphakamisa imeko kunye nokuthintela izifo zengqondo ezinje ngoxinzelelo kunye noxinzelelo. I-Riboflavin okanye i-vitamin B2 kwesi siqhamo sikwanceda ukukhusela i-Alzheimer's kubantu abadala abadala. [6]

12. Ukunciphisa amanqanaba e-cholesterol

I-Zucchini sisixhobo esine-fiber esityebileyo kunye nokutya okunekhalori ezisezantsi. Ifayibha ephezulu kule mifuno yehlisa i-cholesterol engalunganga kwimithambo kwaye ikhusele umngcipheko wezifo ezinjenge-coronary heart disease kunye ne-stroke. [7]

13. Inganyanga isifuba

Isifo sombefu sibangelwa ikakhulu kukudumba kwemibhobho ye-bronchial. I-Zucchini ineempawu zokulwa nokudumba ezinceda ukunciphisa ukudumba kwomoya oya emiphungeni kunye nokuthintela ubunzima bokuphefumla. Kwakhona, ivithamin C kwisiqhamo ithintela uhlaselo lwesifuba. [8]

14. Yehlisa uxinzelelo lwegazi

Isodiyam ne potassium zii-electrolyte ezimbini ezibalulekileyo emzimbeni kwaye kufuneka zikwe-2: 1 ratio. Xa abantu besitya ukutya okune-junk okuninzi, amanqanaba e-sodium aphezulu akhokelela kuxinzelelo lwegazi. Njengoko i-zucchini ityebile kwi-potassium, iyanceda ukulinganisa isiphumo esibi sesodiyam kunye noxinzelelo lwegazi.

15. Ukukhuthaza ukukhula kweenwele

Vitamin B2, zinc kunye novithamini C kwi zucchini kunceda ukukhuthaza ukukhula kweenwele kunye nokwenza iinwele zomelele. Ezi zinto zibalulekileyo zikwanceda ukunqanda imeko yeenwele ezinje ngeenwele ezomileyo, ukwahlula iinwele kunye nokudada.

Ii-FAQ eziqhelekileyo

1. Ndingenza ntoni nge-zucchinis ezininzi?

I-Zucchini inokusetyenziswa ngeendlela ezininzi ezinje ngeesaladi, imifuno exubileyo, iisuphu, iisendwitshi, ii-noodles kunye nakwiikeyiki kunye ne muffins. Khumbula ukuyigcina efrijini kuba yeyona ndlela yokulondoloza ii-antioxidants zayo kunye nezinye izakha-mzimba.

2. Ngaba ii-zucchinis ezinkulu zikulungele ukutya?

I-zucchini enkulu igcwaliswe ngembewu, inencasa ekrakra kunye nomaleko ongaphandle onzima. Ewe, i-zucchini enkulu isakulungile ukuyitya, kuthatha nje imizuzwana embalwa ukulungiselela.

3. Ngaba zucchini ezininzi zikwenza ugule?

IZucchini ivelisa isixa esincinci se-toxin yendalo ebizwa ngokuba yi-cucurbitacin yokugxotha izinambuzane. Ke ngoko, ukusebenzisa isixa esikhulu sale mifuno kunokubangela iziphumo ebezingalindelekanga ezifana norhudo, isicaphucaphu, isiyezi kunye nentlungu esiswini.

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