Zonke iiNzuzo zeZucchini, zicacisiwe

Umxholo

• Yintoni iZucchini?
• Iinyani zezondlo zucchini
• IiNzuzo zeMpilo zeZucchini
• Yehlisa uMngcipheko weZifo eziNgapheliyo
• Ixhasa ukwetyisa okunempilo
• Ilawula iGazi leShukela
• Ulawula iCholesterol yeGazi
• Ukukhuthaza umbono osempilweni
• Ubungozi obunokubakho beZucchini
• Ungayithenga kwaye uyitye njani iZucchini
• Iingcamango zeZucchini Recipe
• Uphengululo lwe

Ukuba ujonge ukongeza ukutya kwakho, isenokuba lixesha lokufikelela kwi-zucchini. I-squash igcwele izondlo ezibalulekileyo, ukusuka kwi-antioxidant ebulala izifo ukuya kwi-fiber ehambelana namathumbu. Kwakhona isithako esinezinto ezininzi, ngenxa yencasa yayo emnene, ethambileyo esebenza kakuhle ekungeneni okunencasa kunye neeswidi ezimnandi ngokufanayo. Ngaba ufuna ukutya okuninzi ngaphambi kokuthenga ibhegi ezele 'em? Qhubeka ufunda isondlo se-zucchini, izibonelelo zezempilo, kunye nokunye (kubandakanya iresiphi yesonka se-zucchini yesonka!).

Yintoni iZucchini?

Ilungu elihlangeneyo losapho lwe-gourd, i-zucchini iindidi zesquash zasehlotyeni ezibala imveliso ethandekayo njengamathanga, ibutternut squash, kunye neevatala njengezihlobo ezisondeleyo. Inokufumaneka ngemibala eyahlukeneyo (oluhlaza mnyama, tyheli, kunye nohlaza oluhlaza okanye phantse mhlophe), kodwa incasa kunye nexabiso lesondlo sezucchini ziyafana kwibhodi, ngokutsho kweYunivesithi yase-Illinois Extension. Owu, kwaye ufumane oku: Ukuthetha ngezityalo, i-zucchini sisiqhamo-i-berry, ukuze ichaneke. Nangona kunjalo, ihlala ilungiswa njenge-veggie (oko kukuthi i-sautéed, i-roasted, i-steamed, i-grilled). (Idibeneyo: Yintoni iChayote Squash, ngokuchanekileyo?)

Iinyani zezondlo zucchini

Zombini inyama kunye ne-peel ye-zucchini zinika izondlo ezifana ne-fiber ekhuthaza ukugaya, i-calcium yokwakha amathambo, i-mood-boosting magnesium, kunye ne-potassium enceda imisipha. Isikwashi sonke sikwabonelela ngezifo ezilwa ne-antioxidants, kubandakanya ivithamin C kunye neepolyphenols. Kwanembewu etyiwayo (ethambileyo kwaye incasa kancinci) ibonelela ngesondlo ngendlela yefiber, ivithamin A, kunye nevithamin C, ngokutsho kwengcali yezokutya uGina Holmes, M.S., R.D.N., L.D.

Nantsi iprofayili yesondlo ye-1 indebe ecoliweyo zucchini eluhlaza (~ 113 gram) ngokweSebe lezoLimo laseMelika:

• Iikhalori ezili-19
• 1 gram protein
• 1 gram amanqatha
• 4 iigram carbohydrate
• 1 gram ifayibha
• 3 iigrem iswekile

IiNzuzo zeMpilo zeZucchini

Yehlisa uMngcipheko weZifo eziNgapheliyo

"I-Zucchini igcwele i-antioxidants ekhusela impilo, kubandakanya i-beta-carotene, i-lutein, kunye ne-zeaxanthin," wabelana ngo-Trista Chan, R.D., MH.Sc, ugqirha wezidlo obhalisiweyo kunye nomseki we-Good Life Dietitian. Ngokudibeneyo, ezi zinongo zaziwa ngokuba ziicarotenoids, izakhi zombala we-antioxidant onika umbala otyheli, obomvu, okanye orenji kwimveliso, ngokwe-Oregon State University. Zombini i-zucchini eluhlaza kunye nephuzi ine-carotenoids, kodwa le yokugqibela iqulethe indlela ngaphezulu ngombala ophuzi, ngokophando luka-2017. Kwaye ungalibali malunga ne-vitamin C kwi-zucchini, ekwayindlu yamandla ye-antioxidant, ngokwenqaku lika-2021.

Isikhumbuzo: Ama-Antioxidants, njengalawo ase-zucchini, atshabalalisa i-radicals yamahhala (iamolekyu ezinobungozi ezinokuthi, ngokugqithisileyo, zingabangela uxinzelelo lwe-oxidative, ekugqibeleni lubangele umonakalo weseli kunye nokwandisa umngcipheko wezifo ezingapheliyo ezifana nomhlaza), uthi uChan. Ukutya ukutya okunotye kwii-antioxidants kunokunceda ukulawula ii-radicals zasimahla, ukukhusela iiseli kuxinzelelo lwe-oxidative, kwaye ke kuthintele ukugula, ngokwe-Akhademi yeZondlo kunye neDietetics.

Ixhasa ukwetyisa okunempilo

"UZucchini ngowona mthombo mkhulu kuzo zombini iifayibha ezinyibilikayo ezingenakunyibilika," utshilo uHolmes. Ifayibha esinyibilikayo, ngakumbi, yi-prebiotic, okuthetha ukuba ityisa iintsholongwane ezilungileyo emathunjini akho. Oku kubagcina besempilweni, kubavumela ukuba balawule imisebenzi yokugaya ukutya njengokufakwa kwezondlo, ngokwenqaku lika-2018. Kwaye njengoko igama layo lisitsho, ifayibha enyibilikayo, kulungile, inyibilikile: Ifunxa amanzi kwitrektara ye-GI, yenza into efana nejeli eqinisa isitulo kunye nonokubangela urhudo. Okwangoku, ii-bulks ezingenakunyibilikiswa zizitofu zikhuthaza ukuhamba rhoqo kwamathumbu emathunjini, anokuthintela ukuqhina, utshilo uChan. (Inxulumene: Ezi zibonelelo zeFayibha ziyenza eyona nto ibalulekileyo kwisondlo sakho)

Ilawula iGazi leShukela

Ifayibha kwi-zucchini inokukunceda ekumiseni amanqanaba eswekile yegazi. Oku kubalulekile kuba i-spikes yeswekile yegazi rhoqo inokunyusa umngcipheko wakho wohlobo lwesi-2 seswekile, ngokutsho kweHarvard T.H. Isikolo seChan seMpilo kaRhulumente. Nantsi indlela esebenza ngayo: Umzimba awunako ukophula okanye ukufunxa ifayibha, ke uhlala uqinile kwitrektara ye-GI, ukunceda ukucothisa ukufunxwa kweswekile- kwaye ke, ukukhutshwa kwayo kungena kwigazi- ekugqibeleni kugcine amanqanaba egazi ekujikelezeni, utsho USarah Muhammad, i-RD, ugqirha wezidlo obhalisiweyo kunye nomseki weSondlo ngeNjongo. Inqaku lika-2016 likwaqaphela ukuba ifayibha iphucula ukufihlwa kwe-insulin, ihomoni ebalulekileyo ekugcineni amanqanaba eswekile esempilweni.

Ulawula iCholesterol yeGazi

Kwakhona, ifayibha ilapha ukugcina usuku. Ifayibha inokukhuthaza amanqanaba e-cholesterol esempilweni ngokunciphisa i-cholesterol ye-LDL ("embi"), utshilo uMuhammad. Isebenza ngokungathi ngumtshayelo njengoko itshayela i-cholesterol ye-LDL egazini nasemzimbeni ngaphandle kwesitulo, utshilo. Oku kunokunceda ukukhusela intliziyo yakho, njengoko amanqanaba aphezulu e-LDL e-cholesterol anokunyusa umngcipheko wesifo kunye nesifo sentliziyo, ngokwamaZiko oLawulo lweNtsholongwane kunye nokuThintela. (Jonga kwakhona: I-15 Ukutya Okunencasa Ngokumangalisayo Eyehlisa IKholesterol)

Ukukhuthaza umbono osempilweni

I-Zucchini iqulethe iitoni zevithamini A, isondlo esibalulekileyo kubaontanga bakho. "I-Vitamin A inceda ukuxhasa ukubona okunempilo ngoku [khusela] izicwili zamehlo ekonakaleni kwelanga kunye nenkqubo yokuguga yendalo," ucacisa uHolmes. Kwakhona, "igcina umsebenzi weefotoreceptors ngaphakathi kwamehlo akho," uyongezelela. Oku kuhle ukuba kubalule, kuthathelwa ingqalelo iifotoreceptors ziiseli ezikwehlo ezikunceda ubone ngokuqaphela ukukhanya nokuthumela ulwazi kwingqondo, ngokweAmerican Academy yeOphthalmology. Ngapha koko, ivithamini A inciphisa umngcipheko wobumfama ebusuku namehlo awomileyo, ngokwe-Akhademi yeZondlo kunye neDietetics.

Ubungozi obunokubakho beZucchini

Ngokubanzi, i-zucchini ikhuselekile, njengoko ingeyona into eqhelekileyo yokutya, utshilo uMuhammad. Nangona kunjalo, iiprotheni kwi-zucchini zifana nezo ze-ragweed pollen, ngoko uya kufuna ukutya i-squash ngokuqaphela ukuba unobungozi kwi-ragweed. Kule meko, ukutya i-zucchini eluhlaza kunokubangela i-oral allergy syndrome, imeko enokubangela umqala obuhlungu kunye nomlomo ovuvukileyo / ulwimi / umlomo, ngokutsho kwe-American College of Allergy, Asthma, & Immunology. Kwi-flip side, unokukwazi ukutya i-zucchini ephekiweyo ngaphandle kwengxaki, njengoko ubushushu butshintsha ngokupheleleyo iiprotheni, ngoko umzimba wakho uyazibona njengengenabungozi. Sekunjalo, ukuba unembali ye-pollen allergies, ukubheja kwakho kukujonga nomntu ogula kakhulu ngaphambi kokuba uzame i-squash. (Eyeleleneyo: Okona kutya kulungileyo nokubi kakhulu kweAllergies)

Ungayithenga kwaye uyitye njani iZucchini

Kwivenkile yokutya unokufumana i-zucchini eluhlaza, enkonkxiweyo, okanye efriziwe.

I-zucchini eluhlaza inokufumaneka iphelele okanye ivulwe kwii-noodle (aka "zoodles"). Okanye, ewe, ungayithenga ikrwada kwaye emva koko u-DIY eyakho i-zooodles ngoncedo oluncinci oluvela kwi-spiralizer (Yithenge, $ 10, amazon.com).

Kwicandelo elinqabileyo, unokufumana i-zucchini iyodwa. Xa uthenga i-zoodles ezipakishwe (Thenga yona, $ 5, freshdirect.com) okanye i-zucchini efriziwe, uChan ucebisa ngokukhangela imveliso edwelisa "zucchini" njengeyona nto iphambili. "Le yeyona ndlela isempilweni kakhulu kuba ufumana kuphela iipesenti ezili-100 zemifuno. Iyafana ngokuthenga i-zucchini engapakiswanga kwivenkile yokutya, kodwa ngendlela efanelekileyo," utshilo.

Xa uthenga okuluhlaza, okupheleleyo kwe-zucchini kwindawo yokuvelisa, khangela ezo zingenawo amabala athambileyo okanye anemibimbi (imiqondiso yokonakala) kwaye zinombala oqaqambileyo, isikhumba esikhazimlayo, kunye nokuqina okuqinileyo (kubonisa ukuba kutsha kwaye kuvuthiwe), ngokwe IYunivesithi yaseNebraska-Lincoln. Ekhaya, gwema ukuhlamba i-zucchini ngaphambi kokuba uyigcine efrijini. Ngoba? Kuba ukuhlamba kungenza ukuba isikwashi sonakalise ngokukhawuleza, ke linda ude ukulungele ukusisebenzisa- ekufuneka sibe phakathi kweentsuku ezintathu ukuya kwezine zokuthenga, ngokwe-UNL - ukucoca.

Nje ukuba ukulungele ukutya i-zucchini, uyonwabele iluhlaza okanye iphekiwe, utshilo uKhan. Unokwenza u-sauté, ubilise, u-steam, u-grill, okanye ugcobe i-squash, okanye udibanise kwimpahla ebhakiweyo ukuze ufumane izondlo ezongezelelweyo kunye nokufuma (isonka se-Zucchini, nabani na?). Unokuyichwechwela kwi-oatmeal okanye i-smoothies ukuze ufumane imifuno eyongezelelweyo.

Kwaye i-ICYMI apha ngasentla, ulusu kunye nembewu nazo ziyatyiwa, ngokukaHolmes- ke akukho mfuneko yokuba uxobule okanye ukhuphe imbewu kwisikwashi. Iintloko, nangona kunjalo: I-Zucchini inomxholo ophezulu wamanzi, ngoko ukupheka kunokukwenza kube yi-mushy. Ukuthintela oku, u-Muhammad ucebisa ukusika i-zucchini (ungene, yithi, iityhubhu, imitya, okanye imijikelezo) kwaye uyithambise kancinci ngaphambi kokupheka. Yiyeke ihlale imizuzu engama-20 ukuya kwengama-30, uze ucofe i-squash ngetawuli yephepha ukuze ususe ukufuma okugqithisileyo. Yongeza kwiresiphi yakho njengesiqhelo kwaye uya kuba nokuqina, isitya se-crispier zucchini.

Iingcamango zeZucchini Recipe

"I-Zucchini sisityalo esingcamlayo esipholileyo kunye nencasa eswiti engephi, [isenza] iseyile efanelekileyo yeentlobo ezahlukeneyo zezitya," wabelana uHolmes. Ufuna inspo? Nazi iimbono ezimbalwa zokupheka zokupheka zucchini:

Njengesitya esigcadiweyo. Ukulungiselela isidlo esilula, uMuhammad uncoma ukuba i-zucchini igawulwe kunye namazambane kunye anyanisi. "Gawula yonke imifuno yakho, uphose ioli, yongeza ityuwa / ipepile / umgubo wegalikhi, kwaye ubhake [nge-400 ° F imizuzu engama-25 ukuya kwe-30," utsho. Yikhonze ecaleni kwepasta, enje ngepenne nge-anyanisi ye-caramel okanye inkukhu eyosiweyo kunye nerayisi emdaka.

Sautéed ngeziqholo. Ukususa i-zucchini yenye indlela elula yokulungisa isikwashi. Yonwabele njengesitya esisecaleni okanye "yongeze kwi-fry fry okanye i-pasta," ucebisa u-Chan. Okanye uyiphose kwisaladi efudumeleyo, njengale saladi efudumeleyo ye-veggie isaladi.

Kwi lasagna. Slayida i-peeler yemifuno (Yithenge, i-$ 9, amazon.com) kwi-zucchini, phezulu ukuya phezulu, ngokuthe ngqo ngesikhumba kunye nenyama. Oku kuyakwenza i "ribbons" zucchini ezinde, ezinokuthi zenziwe isandwich phakathi kweepasta kunye nesosi yetumato kwilasagna. Unokusebenzisa iirebhoni zucchini endaweni yoko yepasta yesitya esine-gluten, esifana nale zucchini kunye neresiphi yelagagas ye-tomato lasagna.

Kwisaladi. I-zucchini eluhlaza iyangqubeka ngokumangalisayo, isenza ukuba sibe sisongezo esihle kwiisaladi zakho. Dice i-zucchini kwiityhubhu ezilumkileyo okanye uyisike ibe ziiribhoni ezibhityileyo, iphakamisa uHolmes. Ukusuka apho, gxotha i-zucchini "ngesinxibo se-vinaigrette, amayeza amatsha, kunye nequinoa [ngendlela] yokuhlaziya entsha," utshilo uHolmes.

Kwimpahla ezibhakiweyo. Ngombulelo kwincasa yayo encinci kunye nomxholo wamanzi aphezulu, i-zucchini inokwenza iidessert ezibhakiweyo zibe nesondlo kwaye zifume ngaphandle kokutshintsha kakhulu incasa. Qiniseka ukuba weqa inyathelo lokunyibilikisa ukunqanda i-dessert enetyiwa. Ukuqala, yenza ezi cookies ze-zucchini zekhokhonathi zetshokolethi okanye i-muffins ye-zucchini yengqolowa.

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