Izibonelelo ezili-12 zezeMpilo kunye nezondlo zeZucchini

Umxholo

• 1. Ucebile kwizondlo ezininzi
• 2. Phezulu kwii-Antioxidants
• 3. Igalelo ekuColeni okuSempilweni
• 4. Ngamana unokunciphisa amanqanaba eswekile yegazi
• 5. Ngamana angayiphucula impilo yentliziyo
• 6. Ngamana ungawomeleza umbono wakho
• 7. Ngamana angancedisa ukunciphisa umzimba
• 8-11. Ezinye izibonelelo ezinokubakho
• 12. Kulula ukongeza kwisidlo sakho
• Umgca osezantsi

IZucchini, ekwabizwa ngokuba yi-courgette, sisikwashi sasehlotyeni Cucurbitaceae usapho lwezityalo, kunye neevatala, ispaghetti squash, kunye neekomkomere.

Ingakhula ibe ngaphezulu kwe-3.2 yeemitha ubude kodwa ihlala ivunwa xa isavuthiwe-ubukhulu bayo buba ngaphantsi kweesentimitha ezingama-20.

Nangona i-zucchini ihlala ithathwa njengemifuno, ikwahlelwa njengeziqhamo. Ivela kwiindidi ezahlukeneyo, ezahluka ngombala ukusuka kumbala otyheli ukuya kumbala oluhlaza.

Ngelixa amatsiba avela kumazwe ase Melika, lendidi yaqala ukwenziwa ekuqaleni kweminyaka yoo 1800 e Italy ().

I-Zucchini isetyenzisiwe kumayeza esintu ukunyanga ukubanda, iintlungu, kunye neemeko ezahlukeneyo zempilo. Nangona kunjalo, ayizizo zonke izinto ezisetyenziswayo ezixhaswa sisayensi.

Nazi izibonelelo ezili-12 ezisekwe kubungqina be-zucchini.

1. Ucebile kwizondlo ezininzi

I-Zucchini ityebile kwiivithamini, iiminerali kunye nezinye izityalo eziyinzuzo.

Ikomityi enye (223 gram) ye-zucchini ephekiweyo ibonelela ():

• Iikhalori: 17
• Iprotheni: 1 gram
• Amafutha: ngaphantsi kwe-1 gram
• IiCarbs: Iigrama ezi-3
• Iswekile: 1 gram
• Ifayibha: 1 gram
• Vitamin A: I-40% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Imanganizi: I-16% ye-RDI
• Vitamin C: I-14% ye-RDI
• Potassium: I-13% ye-RDI
• Magnesium: I-10% ye-RDI
• Vitamin K: I-9% ye-RDI
• Umntu: I-8% ye-RDI
• Ibhrasi: I-8% ye-RDI
• Iphosphorus: I-7% ye-RDI
• Vitamin B6: I-7% ye-RDI
• Thiamine: I-5% ye-RDI

Inezinto ezincinci zentsimbi, ikhalsiyam, zinc, kunye nezinye iivithamini zeB.

Ngokukodwa, umxholo wayo wevithamini A unokuxhasa umbono wakho kunye nenkqubo yomzimba yokuzikhusela.

I-zucchini eluhlaza inika iprofayili yesondlo efanayo njenge-zucchini ephekiweyo, kodwa nge-vitamin A encinci kunye ne-vitamin C engaphezulu, isondlo esivame ukunciphisa ukupheka.

I-Zucchini iqulethe iintlobo zeevithamini, iiminerali, kunye nezixhobo zezityalo eziluncedo. I-zucchini ephekiweyo iphezulu ku-vitamin A, nangona i-zucchini eluhlaza iqulethe kancinci.

2. Phezulu kwii-Antioxidants

I-Zucchini ikwacebile kwii-antioxidants.

I-Antioxidants zizinto ezinenzuzo kwizityalo ezinceda ukukhusela umzimba wakho kumonakalo ziiradicals simahla.

IiCarotenoids- ezinje nge-lutein, zeaxanthin, kunye ne-beta-carotene- zininzi kakhulu kwi-zucchini ().

Oku kunokuba luncedo ngamehlo akho, ulusu kunye nentliziyo, kunye nokubonelela ngokhuseleko oluthile kwiintlobo ezithile zomhlaza, ezinje ngomhlaza webele ().

Uphando lubonisa ukuba ulusu lwesityalo lunamazinga aphezulu ee-antioxidants. I-zucchinis etyheli inokuba namanqanaba aphezulu aphezulu kunokukhanya okuluhlaza (5,).

I-Zucchini inama-antioxidants aliqela anokubonelela ngezibonelelo ezahlukeneyo zempilo. Amanqanaba aphezulu afumaneka kulusu lweziqhamo.

3. Igalelo ekuColeni okuSempilweni

I-Zucchini inokukhuthaza ukwetyisa okunempilo ngeendlela ezininzi.

Kubaqalayo, ityebile ngamanzi, enokuthambisa izitulo. Oku kwenza ukuba kube lula ukudlula kwaye kunciphise amathuba akho okuqunjelwa (7).

I-Zucchini iqulethe zombini ifayibha enyibilikayo kunye engenakunyibilika.

Ifayibha engenakunyibilika yongeza isambuku kwizitulo kwaye inceda ukutya ukuba kudlule emathunjini akho ngokulula, ngakumbi ukunciphisa umngcipheko wokuqunjelwa. Esi sibonelelo sidityanisiwe ukuba unamanzi ngokwaneleyo ekudleni kwakho ().

Okwangoku, ifayibha enyibilikayo ityisa iintsholongwane eziluncedo ezihlala emathunjini akho. Emva koko, ezi bhaktiriya zinobuhlobo zivelisa ii-acids ezinamafutha amancinci (SCFAs) ezondla iiseli zakho zesisu ().

Ngapha koko, ii-SCFA zinokunceda ukunciphisa ukudumba kunye neempawu ezithile zokuphazamiseka kwamathumbu, ezinje ngesifo sengqondo samathumbu (IBS), isifo sikaCrohn, kunye nolcerative colitis (,,).

I-Zucchini ityebile ngamanzi kunye nefayibha, izinto ezimbini ezinokukhuthaza ukwetyisa okunempilo ngokunciphisa umngcipheko wokuqhinwa kunye neempawu zokuphazamiseka kwamathumbu.

4. Ngamana unokunciphisa amanqanaba eswekile yegazi

I-Zucchini inokunceda ukunciphisa amanqanaba eswekile yegazi kubantu abanesifo seswekile sesi-2.

Kwi-3 gram ye-carbs ngekomityi ephekiweyo (232 gram), i-zucchini ibonelela ngeyona ndlela iphantsi kakhulu ye-carb kwi-pasta kwabo bafuna ukunciphisa i-carb. Inokukhutshwa okanye isikwe endaweni ye-spaghetti, linguini, okanye i-lasagna noodles kwizitya.

Ukutya okune-carb ephantsi kunokwehlisa iswekile yegazi kunye nenqanaba le-insulin, zombini ezinokugcina amanqanaba eswekile esegazini kwaye zinciphise isidingo sonyango kubantu abanesifo seswekile sesi-2 (,).

Ngaphezu, ifayibha zucchini kunceda ukuzinzisa iswekile yegazi, kuthintela amanqanaba ukusuka spiking emva kokutya. Ukutya okunotye kwifayibha kweziqhamo kunye nemifuno- kubandakanya i-zucchini-zihlala zihambelana nomngcipheko ophantsi wohlobo lweswekile 2 ().

Ifayibha efumaneka kwi-zucchini inokunceda ekwandiseni uvakalelo lwe-insulin, enokunceda ukuzinzisa iswekile yegazi ().

Ukongeza, izifundo zezilwanyana qaphela ukuba isicatshulwa se-zucchini sinokunceda ukunciphisa iswekile yegazi kunye namanqanaba e-insulin. Oku kunokuba ngenxa yesikhumba esinamandla se-antioxidants ().

Nangona kunjalo, uphando lomntu luyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Ifayibha yeZucchini inokunyusa ubuntununtunu be-insulin kunye nokuzinzisa amanqanaba eswekile yegazi, ekunokunciphisa umngcipheko wohlobo lweswekile yesi-2.

5. Ngamana angayiphucula impilo yentliziyo

I-Zucchini nayo inokuba negalelo kwimpilo yentliziyo.

Umxholo wefayibha ephezulu unokuba noxanduva olukhulu. Izifundo zokujonga zibonisa ukuba abantu abatya ifayibha ngakumbi banomngcipheko ophantsi wesifo sentliziyo (,).

I-Pectin, olunye uhlobo lwefayibha enyibilikayo efumaneka kwi-zucchini, ibonakala isebenza ngokukuko ekunciphiseni amanqanaba e-cholesterol "e-LDL" (,).

Kuphononongo lwezifundo ezingama-67, ukutya kancinci njenge-2 - 10 gram yefayibha enyibilikayo ngosuku malunga neenyanga ezi-1-2 ezincitshisiweyo, ngokomndilili, iyonke icholesterol nge-1.7 mg / dl kunye ne "cholesterol embi" ye-LDL nge-2.2 mg / dl ( ).

I-Zucchini isisityebi nge-potassium, enokukunceda ukunciphisa uxinzelelo lwegazi oluphezulu ngokunyusa imithambo yegazi. Uxinzelelo lwegazi olusempilweni lunxulunyaniswa nomngcipheko osezantsi wesifo sentliziyo kunye nokubetha (,,,,).

Ngaphaya koko, izidlo ezityebileyo kwi-carotenoids-ngokufanayo zifumaneka kwi-zucchini-zibonakala zikhusela ngokuchasene nesifo sentliziyo ().

I-fiber, i-potassium kunye ne-carotenoids kwi-zucchini zinganciphisa uxinzelelo lwegazi, i-cholesterol kunye nezinye izinto ezinobungozi besifo senhliziyo.

6. Ngamana ungawomeleza umbono wakho

Ukongeza i-zucchini kwisidlo sakho kunokunceda umbono wakho.

Oku kuyinxalenye yokuba i-zucchini ityebile ku-vitamin C kunye ne-beta-carotene - izondlo ezibini ezibalulekileyo kwimpilo yamehlo (,).

I-Zucchini iqulethe ii-antioxidants lutein kunye ne-zeaxanthin. Uphando lubonisa ukuba ezi antioxidants zinokuqokelelana kwi-retina yakho, ukuphucula umbono wakho kunye nokunciphisa umngcipheko wezifo zamehlo ezinxulumene nobudala ().

Oku kunokubandakanya umngcipheko ophantsi wokwehla kwe-macular, oyena nobangela uphambili wokuphulukana nombono ongenakuphikwa kubantu abadala (,).

Ukongeza, ukutya okuphezulu kwi-lutein kunye ne-zeaxanthin kungathoba amathuba okuphuhlisa i-cataract, iliso lelensi elinokubangela ukungaboni kakuhle ().

I-Zucchini ityebile kwi-manganese, lutein, zeaxanthin, kunye neevithamini A kunye no-C-izakha-mzimba ezinegalelo kumbono osempilweni kwaye zinokwehlisa umngcipheko weemeko zamehlo ezinxulumene nobudala.

7. Ngamana angancedisa ukunciphisa umzimba

Ukusetyenziswa rhoqo kwe-zucchini kunokukunceda ukunciphisa umzimba.

Esi siqhamo sityebile emanzini kwaye sinobuninzi bekhalori ephantsi, enokukunceda uzive ugcwele ().

Umxholo wayo wefayibha unokunciphisa indlala kwaye ugcine ukutya kwakho kungabikho ().

Ngaphaya koko, izifundo zihlala zinxibelelana neziqhamo eziphezulu kunye nokutya kwemifuno ukunciphisa umzimba kunye nezinga elincinci lokufumana ubunzima ngokuhamba kwexesha (,).

Ngaphezu koko, ukutya okungekho isitatshi, imifuno eluhlaza emnyama okanye etyheli-eneeprofayili zesondlo ezifanayo kwi-zucchini-kubonakala kuluncedo kakhulu ekunciphiseni ubunzima bomzimba (,).

I-Zucchini ityebile ngamanzi kunye nefayibha kodwa iphantsi kwiikhalori, zonke ezinokukunceda ukunciphisa indlala kwaye zikuncede uzive ugcwele-oko kunokukhokelela ekunciphiseni ubunzima ekuhambeni kwexesha.

8-11. Ezinye izibonelelo ezinokubakho

UZucchini unokubonelela ngezibonelelo ezongezelelweyo. Eyona nto iphandwe kakuhle ibandakanya:

1. Impilo yethambo. I-Zucchini ityebile kwii-antioxidants lutein kunye ne-zeaxanthin, kunye ne-vitamin K kunye ne-magnesium, zonke ezinokunceda ukomeleza amathambo (,).
2. Iziphumo zeAnticancer. Ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonisa ukuba izicatshulwa zucchini zinokunceda ekubulaleni okanye ukunciphisa ukukhula kweeseli ezithile zomhlaza. Nangona kunjalo, uphando lomntu luyafuneka (,).
3. Prostate esempilweni. Uphando lwezilwanyana lubonisa ukuba izicatshulwa zembewu zucchini zinokunceda ukunciphisa i-prostatic hyperplasia, ukwandiswa kweprotrate edla ngokubangela ubunzima bokuchama kunye nezesondo kumadoda amadala (42).
4. Umsebenzi we-thyroid. Ukuvavanywa kwiigundane kutyhila ukuba izicatshulwa zepele zucchini zinokunceda ukugcina amanqanaba ehomoni ye-thyroid ezinzile. Oko kwathethi, uphando ebantwini luyafuneka ().

I-Zucchini inokuzuza ithambo, i-thyroid, kunye nempilo yesibindi. Inokuba nayo ineempawu ze-anticancer. Nangona kunjalo, uphando oluninzi luyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla.

12. Kulula ukongeza kwisidlo sakho

I-Zucchini ixhaphake kakhulu kwaye inokudliwa iluhlaza okanye iphekwe.

Nazi ezinye zeendlela zokuyifaka kwisidlo sakho:

• Yongeza iluhlaza kwiisaladi.
• Stew kunye nezinye iziqhamo zasehlotyeni kunye nemifuno ukwenza i-ratatouille.
• Izinto ezinerayisi, iilentile, okanye enye imifuno, emva koko uyibhake.
• Ukuze uqhotse kancinci, yongeza ioyile yomnquma kwaye uyisuse.
• Yibilise, emva koko uyixube kwisuphu.
• Yikhonze njengecala, ugcadiweyo okanye ususwe ngegalikhi encinci kunye neoyile.
• Zama isonka kunye nefry.
• Yiphehleze kwi-spaghetti- okanye kwiilwimi ezifana nee-noodle, okanye uyiqhekeze endaweni yamaphepha e-lasagna.
• Bhaka izonka, iikeyiki, iimuffins, okanye iikeyiki.

Kwezinye iinkcubeko, intyatyambo ye-zucchini ithathwa njengeyona nto imnandi. Ungayifaka nzulu okanye uyifefe isaladi eluhlaza eluhlaza, iisuphu kunye neesityu.

I-Zucchini ingatyiwa iluhlaza okanye iphekwe kwiisuphu, isityu, iisandwishi, iisaladi, izinto ezibhakiweyo kunye nokunye.

Umgca osezantsi

I-Zucchini sisikwashi esinokuguquguquka esityebileyo kwiivithamini, iiminerali, kunye nezixhobo zezityalo.

Inokunika izibonelelo zempilo ezininzi, ukusukela ekuphuculeni ukugaya ukuya kumngcipheko ophantsi wesifo sentliziyo.

I-Zucchini inokunceda amathambo akho, idlala lengqula kunye neprostate.

Ukuba unomdla, zama ukongeza esi siqhamo sithambileyo, esimnene kwisidlo sakho namhlanje.