12 Ahụike na erimeri nke Zucchini

Ndinaya

• 1. Ọgaranya na Ọtụtụ Nri
• 2. Akwa na Antioxidants
• 3. Na-enye aka na Ahụike Ahụike
• 4. Nwere ike Belata ogo Sugar Ọbara
• 5. Nwere ike ime ka ahụ ike dị mma
• 6. Nwere ike mee ka ọhụhụ gị sie ike
• 7. Ka Enyemaka Efu Aid
• 8–11. Uru Ndị Ọzọ Ga-abara Gị
• 12. Ọ dị mfe itinye gị na nri gị
• Isi Okwu

Zucchini, makwaara dị ka courgette, bụ okpomọkụ skwọsh ke Cucurbitaceae ezinụlọ osisi, n'akụkụ melon, spaghetti squash, na kukumba.

O nwere ike ito karịa mita atọ na ọkara n'ogologo mana a na-aghọrọ ya mgbe ọ ka na-eto eto - nke na-adịkarị sentimita asatọ.

Ọ bụ ezie na a na-ewere zucchini dị ka akwukwo nri, a na-ahazi ya dị ka mkpụrụ osisi. Ọ na-apụta n'ọtụtụ ụdị, nke dị na agba site na odo miri emi na-acha odo odo na akwụkwọ ndụ akwụkwọ ndụ gbara ọchịchịrị.

Ọ bụ ezie na squas malitere na America, ụdị mbụ a ka emepụtara na mbido 1800s na Italy ().

Ejiri Zucchini mee ihe na ọgwụ ndị mmadụ iji gwọọ oyi, ụfụ, na ọnọdụ ahụike dị iche iche. Otú ọ dị, ọ bụghị ihe niile eji ya eme ihe na-akwado sayensị.

Nke a bụ uru iri na abụọ sitere na zucchini.

1. Ọgaranya na Ọtụtụ Nri

Zucchini bara ọgaranya n'ọtụtụ vitamin, mineral, na ogige osisi ndị ọzọ bara uru.

Otu iko (gram 223) nke zucchini esiri esi ():

• Calorisị: 17
• Protein: 1 gram
• Abụba: erughị 1 gram
• Carbs: 3 gram
• Sugar: 1 gram
• Eriri: 1 gram
• Vitamin A: 40% nke Ntughari Kwa Dailybọchị (RDI)
• Manganese: 16% nke RDI
• Vitamin C: 14% nke RDI
• Potassium: 13% nke RDI
• Magnesium: 10% nke RDI
• Vitamin K: 9% nke RDI
• Chepụta: 8% nke RDI
• Ọla kọpa: 8% nke RDI
• Site: 7% nke RDI
• Vitamin B6: 7% nke RDI
• Nyocha: 5% nke RDI

O nwekwara obere iron, calcium, zinc, na ọtụtụ vitamin B ndị ọzọ.

Karịsịa, ọdịnaya zuru ezu nke vitamin A nwere ike ịkwado ọhụụ gị na usoro ahụ ji alụso ọrịa ọgụ.

Raw zucchini na-enye ụdị profaịlụ na-edozi ahụ dị ka zucchini esiri esi, mana obere vitamin A na vitamin C ọzọ, ihe na-edozi ahụ nke na-ebelata site na isi nri.

Zucchini nwere ọtụtụ vitamin, mineral, na ogige osisi bara uru. Zucchini esiri esi karie ihe kariri vitamin A n’agbanyeghi na zucchini a na emeputa nwere obere obere.

2. Akwa na Antioxidants

Zucchini nwekwara ọgaranya na antioxidants.

Antioxidants bara uru osisi ogige nke na-enyere chebe ahụ gị site na mmebi site free radicals.

Carotenoids - dịka lutein, zeaxanthin, na beta-carotene - bara ụba na zukini ().

Ndị a nwere ike ịbara anya gị, anụ ahụ gị, na obi gị uru, yana nye gị ihe nchebe megide ụdị ọrịa kansa ụfọdụ, dị ka ọrịa prostate ().

Nnyocha na-egosi na akpụkpọ anụ nke osisi ahụ nwere ọtụtụ antioxidants. Yellow zucchinis nwere ike ịnwe ntakịrị ọkwa dị elu karịa ndị na-acha akwụkwọ ndụ akwụkwọ ndụ (5,).

Zucchini na-etu ọnụ ọtụtụ antioxidants nke nwere ike inye uru ahụike dị iche iche. A na-ahụ ọkwa kachasị elu na akpụkpọ mkpụrụ osisi ahụ.

3. Na-enye aka na Ahụike Ahụike

Zucchini nwere ike ịkwalite mgbaze ahụike n'ọtụtụ ụzọ.

Maka ndị na-ebido ya, ọ bara ọgaranya na mmiri, nke nwere ike ime ka stool dị nro. Nke a na - eme ka ọ dịrị ha mfe ịgafe ma na - ebelata ohere afọ ntachi gị (7).

Zucchini nwekwara eriri ndị nwere ike ịgbaze na nke anaghị agbaze agba.

Ihe na-adịghị edozi mmiri na-agbakwunye nnukwu ihe na stool ma na-enyere nri aka ịgafe na eriri afọ gị nke ọma, na-eme ka ọnụọgụ afọ ntachi belata. Enwere uru a ma ọ bụrụ na ị nwere oke mmiri na nri gị ().

Ka ọ dị ugbu a, fiber soluble na-eri nri bakteri bara uru dị n’ime eriri afọ gị. N’aka nke ya, nje bacteria ndị a nwere enyi na-emepụta fatty acids (SCFAs) dị mkpụmkpụ nke na-edozi mkpụrụ ndụ afọ gị ().

Kedu ihe ọzọ, SCFA nwere ike inye aka belata nsị na mgbaàmà nke ụfọdụ nsogbu gut, dị ka ọrịa bowel syndrome (IBS), ọrịa Crohn, na ọnya afọ (,,).

Zucchini bara ọgaranya na mmiri na eriri, ogige abụọ nke nwere ike ịkwalite mgbaze ahụike site na mbenata ihe ize ndụ nke afọ ntachi na mgbaàmà nke nsogbu dị iche iche.

4. Nwere ike Belata ogo Sugar Ọbara

Zucchini nwere ike inye aka belata ọkwa shuga dị n'ọbara ndị nwere ụdị ọrịa shuga nke abụọ.

Na gram 3 nke carbs kwa iko (232 grams), zucchini na-enye nnukwu obere carb ọzọ na pasta maka ndị na-achọ ibelata nri carb. Enwere ike ịgbanye ma ọ bụ belata ya iji dochie spaghetti, linguini, ma ọ bụ lasagna noodles na efere.

Usoro nri nwere obere obere nwere ike belata shuga shuga na insulin, nke nwere ike ime ka ogo shuga dị n'ọbara wee belata mkpa ọgwụ na ndị nwere ụdị ọrịa shuga 2 (,).

Kedu ihe ọzọ, eriri zucchini na-enyere aka mee ka shuga dị n'ọbara kwụsie ike, na-egbochi ọkwa site na spiking mgbe nri. Nri bara ọgaranya site na mkpụrụ osisi na akwụkwọ nri - gụnyere zukini - na-enwekarị njikọta na obere ihe egwu nke ụdị ọrịa shuga 2 ().

Eriri achọtara na zucchini nwekwara ike inye aka mee ka insulin nwee mmetụta, nke nwere ike inye aka mee ka shuga dị n'ọbara dịkwuo mma.

Ọzọkwa, ọmụmụ ụmụ anụmanụ na-arịba ama na mkpochapu zucchini nwere ike inye aka belata shuga shuga na insulin. Nke a nwere ike ịbụ n'ihi antioxidants nwere ike nke anụ ahụ ().

Otú ọ dị, ọ dị mkpa iji nyocha mmadụ tupu nkwubi okwu siri ike mee.

Eriri Zucchini nwere ike ime ka insulin nwee mmetụta ma mee ka shuga dị n'ọbara dịwanye elu, nwere ike belata ihe egwu gị nke ụdị ọrịa shuga 2.

5. Nwere ike ime ka ahụ ike dị mma

Zucchini nwekwara ike itinye aka na ahụike obi.

Ọdịdị dị elu nke eriri ya nwere ike ịbụ nnukwu ọrụ. Ọmụmụ ihe ọmụmụ na-egosi na ndị na-eri nri karịa eriri nwere obere nsogbu nke ọrịa obi (,).

Pectin, otu ụdị eriri soluble dị na zucchini, pụtara ihe kachasị arụ ọrụ na mbenata ogo LDL cholesterol zuru oke na, "adịghị mma",,.

Na nyocha nke ọmụmụ ihe 67, na-eri ihe dị ka gram abụọ nke gram soluble kwa ụbọchị ruo ihe dị ka ọnwa 1-2 belata, na mkpokọta, ngụkọta cholesterol site na 1.7 mg / dl na LDL cholesterol “ọjọọ” site na 2.2 mg / dl ( ).

Zucchini nwekwara ọgaranya na potassium, nke nwere ike inye aka belata ọbara mgbali elu site na ịgbanye arịa ọbara gị. Ejikọtara ọbara mgbali elu karịa obere ihe ize ndụ nke ọrịa obi na ọrịa strok (,,,,).

Ọzọkwa, nri ndị bara ụba na carotenoids - dịkwa ka a na-enweta na zukini - na-adị ka nchekwa kachasị megide ọrịa obi ().

Eriri, potassium, na carotenoids dị n’ime zucchini nwere ike ime ka ọbara mgbali elu, cholesterol na ihe ndị ọzọ na-akpata ọrịa obi belata.

6. Nwere ike mee ka ọhụhụ gị sie ike

Zucgbakwunye zucchini na nri gị nwere ike inyere ọhụụ gị aka.

Nke ahụ bụ obere n'ihi na zucchini bara ọgaranya na vitamin C na beta-carotene - nri abụọ dị mkpa maka ahụike anya (,).

Zucchini nwekwara antioxidants lutein na zeaxanthin. Nnyocha na-egosi na antioxidants ndị a nwere ike ịgbakọta na retina gị, na-eme ka ọhụhụ gị ka mma ma belata ihe ize ndụ nke ọrịa anya metụtara afọ ().

Nke a nwere ike ịgụnye nsogbu dị ala nke macular degeneration, nke bụ isi ihe kpatara enweghị ọhụụ ọhụụ na ndị okenye (,).

Tụkwasị na nke a, nri dị elu na lutein na zeaxanthin nwekwara ike belata ohere ị nwere ịmepe ọrịa cataracts, igwe ojii nke nwere ike iduga ahụ ụzọ ().

Zucchini bara ọgaranya na manganese, lutein, zeaxanthin, na vitamin A na C - nri na-enye aka na ahụ ụzọ dị mma ma nwekwaa ike ibute ihe ize ndụ nke ọnọdụ anya metụtara afọ.

7. Ka Enyemaka Efu Aid

Consumption consumptionụchi zucchini mgbe nile nwere ike inyere gị aka ịkwụsị ibu.

Mkpụrụ osisi a bara ọgaranya na mmiri ma nwee obere kalori, nke nwere ike inyere gị aka inwe afọ ojuju ().

Ihe ndị dị n’ime ya nwere ike belata agụụ ma mee ka agụụ na-agụ gị ().

Ọzọkwa, ọmụmụ ihe na-ejikọ njikọta mkpụrụ osisi na akwụkwọ nri dị elu na ọnwụ ọnwụ na ịdị nwayọ dị arọ karịa oge,,).

Kedu ihe ọzọ, oriri na-abụghị nke starchy, akwụkwọ ndụ akwụkwọ ndụ gbara ọchịchịrị ma ọ bụ akwụkwọ nri na-acha odo odo - ya na profaịlụ ndị na-edozi ahụ na zucchini - pụtara uru bara uru na mbibi ibu (,).

Zucchini bara ọgaranya na mmiri na eriri ma nwee obere kalori, ha niile nwere ike inye aka belata agụụ ma nyere gị aka inwe afọ ojuju - nwere ike ibute oke ibu oge.

8–11. Uru Ndị Ọzọ Ga-abara Gị

Zucchini nwere ike ịnye ụfọdụ uru ndị ọzọ. Ndị nyochara nke ọma gụnyere:

1. Ahụ ike. Zucchini bara ọgaranya na antioxidants lutein na zeaxanthin, yana vitamin K na magnesium, ha niile nwere ike inye aka mee ka ọkpụkpụ sie ike (,).
2. Mmetụta anticancer. Nnwale ule na ọmụmụ anụmanụ na-egosi na ihe ndị a na-enweta n’ime zukini nwere ike inyere aka igbu ma ọ bụ belata uto nke ụfọdụ mkpụrụ ndụ cancer. Agbanyeghị, nyocha mmadụ dị mkpa (,).
3. Prostate siri ike. Nnyocha nke anụmanụ na-egosi na mkpụrụ mkpụrụ nke zucchini nwere ike inye aka belata hyperplasia prostatic, mmụba nke prostate nke na-ebutekarị urinary na nsogbu mmekọahụ na ndị okenye (42).
4. Ọrụ thyroid. Ule na oke na-ekpughe na mkpochapu peel nke zucchini nwere ike inye aka mee ka ogo hormone gị dịgide. Nke ahụ kwuru, achọrọ nyocha n'ime ụmụ mmadụ ().

Zucchini nwere ike irite uru ọkpụkpụ, thyroid, na ahụike prostate. O nwekwara ike ịnwe ọgwụ mgbochi. Otú ọ dị, ọ dị mkpa imekwu nnyocha tupu e mee nkwubi okwu siri ike.

12. Ọ dị mfe itinye gị na nri gị

Zucchini bu otutu ihe bara uba ma rie ya ma obu sie ya.

Ndị a bụ ụzọ ụfọdụ iji tinye ya na nri gị:

• Tinye ya raw na salads.
• Ghaa ya na nkpuru osisi na akwukwo nri ndi ozo iji mee ratatouille.
• Ihe osikapa, lentil, ma ọ bụ akwụkwọ nri ndị ọzọ, were ya mee ya.
• Maka nro dị nro, tinye mmanụ oliv ma gbanye ya.
• Sie ya, gwakọta ya na ofe.
• Mee ya ka ọ bụrụ akụkụ, sie ma ọ bụ jiri obere galik na mmanụ ghaa ya.
• Gbalịa ya bred ma ghee ya.
• Ghaa ya na spaghetti- ma ọ bụ asụsụ dị ka noodles, ma ọ bụ belata ya iji dochie mpempe akwụkwọ lasagna.
• Ime ya na bred, pancakes, muffins, ma ọ bụ achicha.

N'ebe ụfọdụ, a na-ewere ifuru zukini dị ka nri. Can nwere ike sie ya miri ma ọ bụ fesa ya raw salads, ofe, na stews.

Enwere ike iri zucchini ofe ma ọ bụ sie ya na ofe, stew, sandwiches, salads, ngwa nri, na ndị ọzọ.

Isi Okwu

Zucchini bu skwọsh di otutu juputara na vitamin, mineral, na ogige osisi.

Ọ nwere ike ịnye ọtụtụ uru ahụike, sitere na site na mma mgbaze ruo obere nsogbu nke ọrịa obi.

Zucchini nwere ike inyere ọkpụkpụ gị, thyroid, na prostate aka.

Ọ bụrụ na ịchọrọ ịmata ihe, gbalịa itinye mkpụrụ osisi a dị nro, nke dị nro na nri gị taa.