Kodi Mungadye Zakukichi Zosaphika?

Zamkati

• Mapindu azaumoyo
• Zowopsa zomwe zingachitike
• Chitetezo ndi zodzitetezera
• Mfundo yofunika

Zukini, yemwenso amadziwika kuti courgette, ndi mtundu wa sikwashi wachilimwe wokhala ndi ntchito zambiri zophikira.

Ngakhale amagwiritsidwa ntchito yophika, anthu ambiri amakonda kudya zukini yaiwisi nawonso, chifukwa imagwira ntchito bwino mu masaladi, ndi mavi, monga kukulunga, kapena ngakhale kutenthedwa kuti apange ma noodle otsika kwambiri.

Komabe, pali nkhawa kuti kudya zukini zosaphika kungakhale koyipa pa thanzi lanu.

Nkhaniyi ikuthandizani kuyankha funso - kodi mungadye zukini zosaphika?

Mapindu azaumoyo

Ngakhale zukini nthawi zambiri imasamalidwa ngati masamba, imayikidwa ngati chipatso. Monga zipatso zina, michere yake yambiri ingakuthandizireni thanzi lanu m'njira zambiri.

Nazi njira zina zomwe kudya zukini kungakuthandizireni kukhala ndi thanzi labwino:

• Odzaza ndi michere. Zukini amapereka mavitamini, mchere, ndi mankhwala ena opindulitsa monga polyphenols. Mankhwalawa amakhala ngati ma antioxidants, omwe amateteza maselo anu kuti asawonongeke kwambiri (1,).
• Amalimbikitsa chimbudzi chathanzi. Madzi komanso zonse zosungunuka zosungunuka mu zukini zitha kuthandiza kuchepetsa chiopsezo chadzimbidwa. Zilonda zosungunuka zimathandizanso kuti muzidya mabakiteriya anu ochezeka (3,).
• Tikhoza kulimbikitsa kuwonda. Zukini mumadzaza madzi ndi ma fiber koma mafuta ochepa. Izi zimatha kuchepetsa chidwi chanu chamankhwala ndikuchepetsa kuchepa (,).
• Amalimbikitsa shuga wathanzi wathanzi. Zukini ndizochepa mu carbs ndipo ndizotheka kupeza fiber. Zakudya zomwe zili ndi michere yambiri yazipatso ndi ndiwo zamasamba zitha kuthandiza kuchepetsa shuga m'magazi mwa anthu omwe ali ndi matenda amtundu wa 2 ().
• Zikhoza kusintha thanzi la mtima. Zukini ndi gwero labwino lazinthu zosungunuka, vitamini C, ndi potaziyamu, zonse zomwe zimachepetsa matenda omwe amayambitsa matenda amtima (,,).
• Tikhoza kulimbikitsa masomphenya abwino. Zukini imapereka beta-carotene ndi vitamini C, zomwe zimalimbikitsa kuwona kwabwino. Amakhalanso ndi ma antioxidants lutein ndi zeaxanthin, omwe amachepetsa chiopsezo cha matenda amaso okhudzana ndi ukalamba (,).

Zukini yakhala ikugwirizanitsidwa ndi zabwino zambiri zathanzi, monga kupukusa chakudya, kuchepa thupi, shuga wathanzi wathanzi, masomphenya athanzi, komanso thanzi la mtima.

Zowopsa zomwe zingachitike

Nthawi zambiri, zukini yaiwisi ndiyabwino kudya popanda zovuta zilizonse.

Komabe, nthawi zina mungakumane ndi yowawa kwambiri. Kuwawidwa kumeneku kumachokera ku cucurbitacins, gulu la mankhwala omwe amapezeka mwa mamembala a banja la Cucurbitaceae, monga sikwashi, zukini, ndi mphonda (,).

Kudya zakudya zokhala ndi ma cucurbitacins kumalumikizidwa ndi poyizoni ndi kufa kwa nkhosa ndi ng'ombe. Mwa anthu, adalumikizidwa ndi mseru, kusanza, kutsegula m'mimba, kutayika tsitsi, ngakhale kufa (,).

Komabe, zotsatirazi makamaka zimakhudzana ndi kudya mamembala am'banja la Cucurbitaceae omwe amakhala ndi ma cucurbitacins ochulukirapo, monga magulu ena - osati mitundu yolimidwa yogulitsa ().

Ngakhale poyizoni wa cucurbitacin ndiwowopsa, ndizosowa kuchokera ku zucchinis zogulidwa m'sitolo, popeza ogulitsa amakonda kubzala mbewu zomwe zili zochepa mu cucurbitacins. M'malo mwake, samalani mukamadya zukini zakutchire, chifukwa amatha kukhala okwera kwambiri paziphatikizazi (, 17).

Izi zati, ngati mumaluma zukini ndipo imalawa zosasangalatsa komanso zowawa, ndibwino kuti mumulavulire ndikuchotsa zipatso zonse kuti mupewe chiopsezo cha cucurbitacin.

Chotsatira china chomwe chingakhalepo pakudya zukini yaiwisi ndikuphulika. Izi zimayambitsidwa ndi michere monga mapadi, gawo lazipangidwe zamakoma azomera, ndi ulusi wosungunuka, womwe umapangidwa ndi mabakiteriya anu athanzi ndikupanga gasi ngati mbali ().

Pomaliza, monga zipatso zilizonse zosaphika, pali chiopsezo chotenga kuipitsidwa ndi mabakiteriya kapena majeremusi ().

Pochepetsa kuchepa kwa poyizoni wazakudya, onetsetsani kuti mwatsuka chipatsocho ndi madzi ozizira kwinaku mukupukuta khungu ndi burashi lofewa. Sungani zukini zodula mufiriji (,).

Kupukuta zukini ndi burashi lofewa musanadye kumathandizira kuchepetsa mabakiteriya pakhungu komanso kumachepetsa zotsalira za mankhwala ophera tizilombo zomwe zimapezeka pazinthu zatsopano ().

Zukini zosaphika nthawi zambiri zimakhala zotetezeka kudya, koma nthawi zina, zimakhala zowawa kwambiri. Izi zikuwonetsa kuti ndizokwera kwambiri ndi ma cucurbitacins, omwe ndi mankhwala omwe amatha kukhala owopsa. Komabe, poyizoni wa cucurbitacin ndizokayikitsa kwambiri chifukwa chamitundu yamalonda.

Chitetezo ndi zodzitetezera

Mwachidule, mitundu yamalonda ya zukini iyenera kukhala yotetezeka kuti idye yaiwisi.

Ndi zokoma, zathanzi modabwitsa, ndipo amatha kusangalala nazo m'njira zosiyanasiyana.

Komabe, ngati mumaluma zukini zowawa kwambiri, ndibwino kuti muzitaye. Ichi ndi chisonyezo cha kuchuluka kwa ma cucurbitacins, omwe atha kukhala owopsa.

Ngakhale ndizokayikitsa kuti mugula zukini zowawa kwambiri kuchokera ku supamaketi, ngati mutero, ndibwino kuti mulakwitse ndikuzitaya.

Izi zati, zokolola zambiri zomwe zimagulidwa m'misika yayikulu kapena m'minda ndizotetezeka komanso zathanzi kuti zingadye zosaphika kapena zophika.

Onetsetsani kuti mwatsuka zukini bwinobwino kuti mupewe chiopsezo cha kuipitsidwa ndi mabakiteriya. Kuphatikiza apo, onetsetsani kuti mukusunga moyenera mufiriji kuti mugwiritse ntchito mtsogolo.

Zukini yaiwisi yamalonda nthawi zambiri imakhala yotetezeka, yokoma, komanso yathanzi. Onetsetsani kuti mwatsuka bwino kuti muchepetse chiopsezo cha poyizoni wazakudya ndikusunga moyenera. Mukapeza kuti imakoma kwambiri, itayeni.

Mfundo yofunika

Mitundu yamalonda ya zukini iyenera kukhala yotetezeka kuti idye yaiwisi popanda chiopsezo.

Amakula ndikukula kuti akhale ochepa ma cucurbitacins, omwe ndi mankhwala omwe amapezeka mwachilengedwe mu zukini, sikwashi, ndi mitsempha yomwe imatha kukhala poizoni pamlingo waukulu.

Komabe, ngati mumaluma zukini ndipo zimakhala zowawa kwambiri, ndibwino kutaya zipatso zonse kuti mupewe kuopsa kwa poyizoni wa cucurbitacin, komwe kumatha kukhala koopsa.

Komanso, onetsetsani kuti mwatsuka zukini bwinobwino kuti muchotse mabakiteriya kapena majeremusi omwe amapezeka m'chilengedwe omwe atha kuyambitsa poyizoni wazakudya.