Ngaba unokuyitya iZucchini eluhlaza?

Umxholo

• Izibonelelo zempilo
• Imingcipheko enokubakho
• Ukhuseleko kunye nokuthintela
• Umgca wezantsi

I-Zucchini, ekwabizwa ngokuba yi-courgette, luhlobo lwesikwashi sasehlotyeni kunye nezinto ezininzi zokupheka.

Ngelixa kusetyenzwa ngokuvuthiweyo kuphekiwe, abantu abaninzi bayakonwabela ukutya i-zucchini ikrwada nayo, kuba isebenza kakuhle kwiisaladi, ngeediphu, njengokusonga, okanye nokuba kufakwe umoya ukwenza ii-noodle ezisezantsi zecarb.

Nangona kunjalo, kukho inkxalabo yokuba ukutya i-zucchini eluhlaza kunokuba kubi kwimpilo yakho.

Eli nqaku linceda ukuphendula umbuzo - ungatya i-zucchini eluhlaza?

Izibonelelo zempilo

Nangona i-zucchini ihlala iphathwa njengemifuno, ikwahlula njengeziqhamo. Njengezinye iziqhamo, uluhlu lwazo lwezondlo lunokuyinceda impilo yakho ngeendlela ezininzi.

Nazi ezinye iindlela zokutya i-zucchini kunokuphucula impilo yakho:

• Ipakishwe ngezakha mzimba. I-Zucchini ibonelela ngamavithamini, amaminerali, kunye nezinye izinto eziluncedo zezityalo ezinjenge polyphenols. Ezi zinto zisebenza njenge-antioxidants, ekhusela iiseli zakho kumonakalo omkhulu wasimahla (1,).
• Ukukhuthaza ukwetyisa okunempilo. Amanzi kunye nefayibha e-soluble kunye ne-insoluble kwi-zucchini inokunceda ukunciphisa umngcipheko wokuqunjelwa. Ifayibha esinyibilikayo ikwasebenza njengomthombo wesondlo kwiintsholongwane zakho zesisu ezinobungozi (3,).
• Ngamana unokukhuthaza ukunciphisa umzimba. I-Zucchini iphezulu emanzini kunye nefayibha kodwa iphantsi kweekhalori. Ezi mpawu zinokuthintela ukutya kwakho kwaye zinciphise ukwehla kobunzima (,).
• Ukukhuthaza amanqanaba eswekile esempilweni. I-Zucchini iphantsi kwii-carbs kunye nomthombo olungileyo wefayibha. Ukutya okuphezulu kwifayibha evela kwiziqhamo kunye nemifuno kunokunceda ukulawula amanqanaba eswekile yegazi kubantu abanesifo seswekile sesi-2 ().
• Ngamana unokuphucula impilo yentliziyo. I-Zucchini ngumthombo olungileyo wefayibha enyibilikayo, ivithamin C, kunye ne potassium, zonke ezinokunciphisa umngcipheko wesifo sentliziyo (,,).
• Ngamana unokukhuthaza umbono osempilweni. IZucchini ibonelela nge-beta-carotene kunye nevithamini C, ekhuthaza umbono osempilweni. Zinee-antioxidants lutein kunye ne-zeaxanthin, ezinokuthi zinciphise umngcipheko wokuphazamiseka kwamehlo okuhambelana nobudala (,).

I-Zucchini iye yanxulunyaniswa nezibonelelo ezininzi zempilo, ezinje ngokuphuculwa kokugaya ukutya, ukwehla kobunzima, amanqanaba eswekile esempilweni, umbono osempilweni kunye nokuphucula impilo yentliziyo.

Imingcipheko enokubakho

Kwiimeko ezininzi, i-zucchini eluhlaza ikhuselekile ukuba ingatyiwa ngaphandle kweziphumo ebezingalindelekanga.

Nangona kunjalo, ngamanye amaxesha unokuhlangana nomntu okrakra kakhulu. Obu buhlungu buvela kwii-cucurbitacins, udidi lweekhompawundi ezifumaneka kumalungu osapho lwaseCucurbitaceae, ezifana ne-squash, i-zucchini, kunye ne-gourds (,).

Ukutya ukutya okuphezulu kwii-cucurbitacins kunxulunyaniswe netyhefu kunye nokufa kwizimvu nakwiinkomo. Ebantwini, banxulunyaniswa nesicaphucaphu, ukugabha, urhudo, ukulahleka kweenwele, kunye nokufa (,).

Nangona kunjalo, ezi ziphumo zinxulunyaniswa ikakhulu nokutya kwamalungu osapho lwaseCucurbitaceae aqukethe izixa eziphezulu zeecucurbitacins, ezinje ngamathanga athile- hayi iindidi ezilinyelwe ukuthengisa ().

Ngelixa ityhefu ye-cucurbitacin iyingozi, inqabile kwi-zucchinis ezithengwe ezivenkileni, njengoko abathengisi behlala bekhetha ngokukhetha izityalo eziphantsi kwii-cucurbitacins. Endaweni yoko, lumka xa usitya i-zucchini zasendle, kuba kunokwenzeka ukuba zibe phezulu kwezi zinto, (17).

Oko utshilo, ukuba uluma kwi-zucchini kwaye inencasa ngokungathandekiyo kwaye ikrakra, kungcono ukuyikhafula kwaye ulahle sonke isiqhamo ukunqanda umngcipheko wecucurbitacin ityhefu.

Esinye isiphumo esinokubakho sokutya i-zucchini eluhlaza kukuqunjelwa. Oku kubangelwa zizakha-mzimba ezifana neselulosi, icandelo lolwakhiwo lweendonga zeeseli zezityalo, kunye nefayibha enyibilikayo, evundiswa yintsholongwane yegciwane lakho kwaye ivelisa igesi njengempembelelo esecaleni ().

Okokugqibela, njengaso nasiphi na isiqhamo esiluhlaza, kukho umngcipheko onokubakho wongcoliseko kwiibhaktheriya okanye kwizifunxi-gazi ().

Ukunciphisa umngcipheko wetyhefu yokutya, qiniseka ukuba uhlamba iziqhamo kakuhle ngamanzi abandayo ngelixa uhlamba ulusu ngebrashi ethambileyo. Gcina i-zucchini ezisikiweyo kwifriji (,).

Ukurabha i-zucchini ngebrashi ethambileyo ngaphambi kokuba uyitye kuya kunceda ukunciphisa iibacteria kulusu kwaye kunokunciphisa intsalela yesibulali zinambuzane efumaneka kwimveliso entsha ().

I-zucchini eluhlaza ngokubanzi ikhuselekile ukuba ingatyiwa, kodwa kwezinye iimeko, inokuba krakra kakhulu. Oku kubonisa ukuba iphezulu kwii-cucurbitacins, eziyimixube enokuba yityhefu. Nangona kunjalo, icucurbitacin ityhefu ayinakulindeleka ukuba ivela kwiintlobo zentengiso.

Ukhuseleko kunye nokuthintela

Ngamafutshane, iintlobo zorhwebo zucchini kufuneka zikhuseleke ukuba zingatyiwa ziluhlaza.

Zinencasa, zisempilweni ngendlela emangalisayo, kwaye zinokonwabelwa ngeendlela ezahlukeneyo.

Nangona kunjalo, ukuba uluma kwi-zucchini ekrakra kakhulu, kungcono ukuyilahla. Olu luphawu lokuxinana okuphezulu kweecucurbitacins, ezinokuba yingozi.

Nangona kungenakulindeleka ukuba uthenge i-zucchini ekrakra ngokugqithisileyo kwivenkile enkulu, ukuba uyayenza, kungcono uphosise kwicala lokulumkisa kwaye uyilahle.

Oko kwathethi, uninzi lwemveliso ethengwe kwiivenkile ezinkulu okanye kwiifama zikhuselekile kwaye zisempilweni ukuba zingatya ziluhlaza okanye ziphekiwe.

Qinisekisa ukuba uhlamba i-zucchini kakuhle ukuthintela umngcipheko wongcoliseko kwiibhaktheriya. Ukongeza, qiniseka ukuba uyigcina ngokufanelekileyo kwifriji ukuze uyisebenzise kamva.

I-zucchini eluhlaza ethengisa ikhuselekile, imnandi, kwaye isempilweni kakhulu. Qiniseka nje ukuba uyihlamba ngokucokisekileyo ukunciphisa umngcipheko wetyhefu yokutya kwaye uyigcine ngokufanelekileyo. Ukuba ufumanisa ukuba lowo unencasa kukrakra kakhulu, kulahle kude.

Umgca wezantsi

Iindidi zorhwebo zucchini kufuneka zikhuseleke ukuba zingatya ziluhlaza ngomngcipheko omncinci.

Zikhule ngokukhethekileyo kwaye zikhuliselwe ezantsi kwii-cucurbitacins, eziyimixube efumaneka ngokwendalo kwi-zucchini, isikwashi, kunye nemithambo enokuba yityhefu kwiidosi eziphezulu.

Nangona kunjalo, ukuba uluma kwi-zucchini kwaye ikrakra ngokugqithisileyo, kungcono ukulahla sonke isiqhamo ukunqanda umngcipheko wecucurbitacin ityhefu, enokuba yingozi.

Qiniseka ukuba uhlamba i-zucchini ngokufanelekileyo ukuze ususe umkhondo webhaktiriya okanye iiparasites ezifumaneka kwindalo ezinokubangela ityhefu yokutya.