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Zukini, yomwe imadziwikanso kuti Courgette ndi mtundu wa sikwashi wam'chilimwe womwe umakula makamaka m'miyezi ya chilimwe ndipo umakhala wa banja la mphonda (monga mphonda ndi botolo). Amatchedwa botolo ngati chipatso koma amawoneka ngati masamba okhala ndi khungu losalala, nthanga zazing'ono zodyedwa komanso mnofu wolimba.
Sikwashi yotentha imapezeka mumitundu yosiyanasiyana. Ena mwa zipatso zotchuka ndi zukini wagolide yemwe ali ndi khungu lowala lalanje-chikasu, cocozelle yomwe ili ndi bulge pang'ono pansi, fordhook yomwe imakhala yopindika, yoyenda bwino komanso yosalala, ma gadzukes okhala ndi mapiri obiriwira, magda okhala ndi khungu lobiriwirako ndi ena omwe nthawi zambiri amakhala ozungulira, olemera, osalala komanso opanda mbewu.
Ofufuzawo akuti njira yabwino kwambiri yodyera zukini ndiyosasenda chifukwa zakudya zambiri zimapezeka pakhungu lake. Ndi gwero labwino kwambiri la madzi, vitamini C, vitamini A, folate ndi beta-carotene, kungotchulapo ochepa.
Mtengo Wabwino Wa Zukini
100 g wa zukini uli ndi 94.79 g madzi ndi 17 kcal mphamvu. Mulinso mapuloteni a 1.21 g, 1 g wa fiber, 16 mg calcium, 0.37 mg iron, 18 mg magnesium, 38 mg phosphorus, 261 mg potaziyamu, 8 mg sodium, 0.2 mcg selenium, 17.9 mg vitamini C, 0.045 vitamini B1, 0.094 vitamini B2, 0.451 vitamini B3, 24 mcg folate, 0.163 mg vitamini B6, 120 mcg beta-carotene, 4.3 mcg vitamini K ndi 200 IU vitamini A.
Ubwino Wathanzi Za Zukini
1. Amalimbikitsa chimbudzi chathanzi
Zukini ndi masamba a nyengo ndi mankhwala okwera kwambiri. Ili ndi michere yambiri yomwe imathandizira kuchepetsa mavuto am'magazi monga kuphulika, kudzimbidwa ndi mpweya wam'mimba. Zimathandizanso kukhala ndi thanzi labwino m'matumbo.
2. Amachepetsa shuga
Kuchuluka kwa zinthu zosasungunuka mu zukini ndikothandiza kwambiri kuteteza mtundu wa 2 matenda ashuga. Kudya masamba ambiri kumathandiza kuchepetsa chiopsezo cha kuchepa kwa kagayidwe kachakudya ndikuthandizira kulolerana kwa shuga motero, kupewa matenda ashuga.
3. Zimathandizira paumoyo wamtima
Zukini ndi mafuta ochepa kwambiri komanso amapatsa thanzi, potaziyamu ndi magnesium - zonse zofunika m'thupi mwawo. CHIKWANGWANI chomwe chili mu zukini chimathandizanso kuchepetsa chiopsezo cha matenda amtima monga sitiroko. [1]
4. Mavuto a masomphenya a Aids
Kuchuluka kwa vitamini C ndi beta-carotene mu zukini kumathandizira kukhalabe ndi thanzi lamawonedwe ndikuthandizira kuwona ndi zovuta zina. Komanso, ma antioxidants monga lutein ndi zeaxanthins mu zukini amathandizira kuchepetsa mavuto amakono okhudzana ndi ukalamba. [ziwiri]
5. Zimathandizira pakuwongolera kunenepa
Zukini ndi masamba a zipatso omwe amadya padziko lonse lapansi. Mulibe wowuma kwambiri, mulibe chakudya chokwanira koma mumakhala fiber komanso madzi. Izi zimapangitsa zukini chakudya chamafuta ochepa chomwe chimathandiza kwambiri pakuchepetsa kunenepa munthawi yochepa.
6. Atha kukhala ndi zotsatira za anticancer
Kuchuluka kwa beta-carotene ndi vitamini C mu masambawa kumathandiza kuchepetsa kuwonongeka kwa kupsinjika kwa thupi m'thupi, kuchuluka kwake komwe kumayambitsa matenda a khansa monga khansa ya prostate mwa amuna. [3]
7. Amayeza mahomoni a chithokomiro
Kukhalapo kwa polyphenols ndi vitamini C m'matumba a zukini ndikofunikira pakuwongolera mahomoni a chithokomiro ndi adrenal gland. Komanso, manganese mu chipatso ichi amalimbikitsa magwiridwe antchito a glands.
8. Imalimbitsa mafupa ndi mano
Lutein ndi zeaxanthin ndi ma carotenoid awiri omwe amapezeka mu zukini omwe amathandiza kulimbitsa mafupa ndi mano komanso kupewa matenda okhudzana nawo. Zukini imakhalanso ndi vitamini k, magnesium ndi folate yomwe imathandizira kuti mafupa akule. [4]
9. Amachepetsa kupsyinjika kwa okosijeni
Katundu wa antioxidant wa zukini amathandizira kuwononga zopweteketsa zaulere mthupi lathu ndikupewa chiopsezo chowononga thupi m'thupi. Lutein, beta-carotene ndi zeaxanthin ndi ma antioxidants ochepa omwe amapezeka mu zukini. [5]
10. Zimachedwetsa ukalamba
Antioxidants ali ndi chida cholimbana ndi ukalamba chomwe chimateteza khungu ku kupsinjika kwa oxidative ndikuchepetsa ukalamba usanakwane. Zukini yodzaza ndi ma antioxidants monga beta-carotene omwe amalimbitsa ma cell a cell ndikulimbana ndi kuwonongeka kulikonse pakhungu chifukwa cha cheza cha UV.
11. Kupititsa patsogolo thanzi lamaganizidwe
Pakafukufuku, zidapezeka kuti lutein, antioxidant yamphamvu yopezeka mu zukini imakhudzana ndi kukumbukira bwino komanso magwiridwe antchito achikulire. Kudya zukini kumathandiza kukweza mtima ndikupewa matenda amisala monga kupsinjika ndi kukhumudwa. Riboflavin kapena vitamini B2 mu chipatsochi amathandizanso kupewa matenda a Alzheimer's okalamba. [6]
12. Amachepetsa cholesterol
Zukini ndi chakudya chopatsa mphamvu komanso chochepa kwambiri. Mitundu yambiri yamasamba iyi imatsitsa kuchuluka kwama cholesterol m'mitsempha ndikupewa chiopsezo cha matenda monga matenda amtima ndi sitiroko. [7]
13. Atha kuchiza mphumu
Mphumu imayambitsidwa makamaka chifukwa cha kutupa kwa machubu a bronchial. Zukini ili ndi zinthu zotsutsana ndi zotupa zomwe zimathandiza kuchepetsa kutentha kwa mpweya wopita kumapapu komanso kupewa kupuma movutikira. Komanso, vitamini C mu chipatso amalepheretsa mphumu. [8]
14. Amachepetsa kuthamanga kwa magazi
Sodium ndi potaziyamu ndi ma electrolyte awiri ofunikira mthupi ndipo amayenera kukhala 2: 1 ratio. Anthu akamadya zakudya zopanda pake zambiri, kuchuluka kwa sodium kumadzetsa matenda oopsa. Popeza zukini zili ndi potaziyamu wambiri, zimathandizira kuthana ndi zotsatira zoyipa za sodium komanso kutsika kwa magazi.
15. Zimalimbikitsa kukula kwa tsitsi
Vitamini B2, zinc ndi vitamini C mu zukini zimathandizira kulimbikitsa kukula kwa tsitsi ndikulimbitsa tsitsi. Zinthu zofunika izi zimathandizanso kupewa tsitsi ngati tsitsi louma, kupatukana kwa tsitsi ndi chiwombankhanga.
Ma FAQ Omwe Amakonda
1. Kodi ndingatani ndi zucchinis zambiri?
Zukini zitha kugwiritsidwa ntchito m'njira zingapo monga masaladi, masamba osakaniza, msuzi, masangweji, Zakudyazi komanso makeke ndi ma muffin. Kumbukirani kusunga mu furiji chifukwa ndiyo njira yabwino yosungira ma antioxidants ndi zakudya zina.
2. Kodi zucchinis zazikulu ndizabwino kudya?
Zukini yayikulu imadzazidwa ndi mbewu, imakhala ndi kulawa kowawa komanso wosanjikiza wolimba wakunja. Inde, zukini yayikulu ndiyabwino kudya, zimangotenga mphindi zochepa kuti mukonzekere.
3. Kodi zukini wochuluka kwambiri ungakudwalitse?
Zukini amapanga pang'ono poizoni wachilengedwe wotchedwa cucurbitacin kuthamangitsa tizilombo. Chifukwa chake, kudya masamba ambiri kungayambitse mavuto monga kutsegula m'mimba, mseru, chizungulire komanso kupweteka m'mimba.
