12 Maubwino azaumoyo ndi Zakudya Zakudya Zukini

Zamkati

• 1. Olemera mu Zakudya Zambiri
• 2. Wambiri mu Antioxidants
• 3. Amathandizira Kukula Kokwanira
• 4. Angachepetse Magazi A shuga
• 5. Limbikitsani Thanzi La Mtima
• 6. Limbikitsani Masomphenya Anu
• 7. Mulole Zothandizira Kuchepetsa Kunenepa
• 8-10. Zopindulitsa Zina
• 12. Chosavuta Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Zukini, wotchedwanso courgette, ndi sikwashi wachilimwe mu Cucurbitaceae Bzalani banja, limodzi ndi mavwende, sikwashi ya spaghetti, ndi nkhaka.

Imatha kukula kupitilira mita imodzi koma imakololedwa ikadali isanakhwime - makamaka masentimita 20.

Ngakhale zukini nthawi zambiri zimawerengedwa ngati masamba, amadziwika kuti ndi chipatso. Amapezeka m'mitundu ingapo, yomwe imakhala yamtundu wakuda kwambiri mpaka wobiriwira wakuda.

Ngakhale squash idachokera ku America, mitundu iyi idapangidwa koyamba koyambirira kwa ma 1800 ku Italy ().

Zukini zakhala zikugwiritsidwa ntchito mu mankhwala amtundu kuchiza chimfine, kupweteka, ndi matenda osiyanasiyana. Komabe, sikuti ntchito zake zonse zimathandizidwa ndi sayansi.

Nazi maubwino 12 okhala ndi zukini.

1. Olemera mu Zakudya Zambiri

Zukini ili ndi mavitamini angapo, michere, ndi zinthu zina zopindulitsa.

Chikho chimodzi (223 magalamu) a zukini zophika chimapereka ():

• Ma calories: 17
• Mapuloteni: 1 galamu
• Mafuta: osakwana 1 gramu
• Ma carbs: 3 magalamu
• Shuga: 1 galamu
• CHIKWANGWANI: 1 galamu
• Vitamini A: 40% ya Reference Daily Intake (RDI)
• Manganese: 16% ya RDI
• Vitamini C: 14% ya RDI
• Potaziyamu: 13% ya RDI
• Mankhwala enaake a: 10% ya RDI
• Vitamini K: 9% ya RDI
• Zolemba: 8% ya RDI
• Mkuwa: 8% ya RDI
• Phosphorus: 7% ya RDI
• Vitamini B6: 7% ya RDI
• Thiamine: 5% ya RDI

Mulinso zachitsulo, calcium, zinc, ndi mavitamini angapo a B.

Makamaka, mavitamini A ake okwanira amatha kuthandizira masomphenya anu ndi chitetezo chamthupi.

Zukini yaiwisi imaperekanso zakudya zofananira monga zukini yophika, koma ndi mavitamini A ochepa ndi vitamini C wambiri, michere yomwe imachepetsedwa ndikuphika.

Zukini ili ndi mavitamini, michere yambiri, komanso mankhwala opindulitsa. Zukini zophika zimakhala ndi vitamini A wambiri, ngakhale zukini zosaphika zili ndi zochepa pang'ono.

2. Wambiri mu Antioxidants

Zukini imakhalanso ndi antioxidants.

Antioxidants ndi mankhwala opindulitsa omwe amateteza thupi lanu kuti lisawonongeke ndi zopitilira muyeso zaulere.

Carotenoids - monga lutein, zeaxanthin, ndi beta-carotene - amapezeka kwambiri mu zukini ().

Izi zitha kupindulitsa maso anu, khungu lanu, ndi mtima wanu, komanso zingakutetezeni ku mitundu ina ya khansa, monga khansa ya prostate ().

Kafukufuku akuwonetsa kuti khungu la chomeracho limakhala ndi ma antioxidants ambiri. Zucchinis wachikasu imatha kukhala ndi milingo yayitali pang'ono kuposa yobiriwira mopepuka (5,).

Zukini ili ndi ma antioxidants angapo omwe amatha kupindulitsa. Magulu apamwamba amapezeka pakhungu la chipatso.

3. Amathandizira Kukula Kokwanira

Zukini zingalimbikitse kugaya chakudya m'njira zingapo.

Pongoyambira, ili ndi madzi ambiri, omwe amatha kufewetsa mipando. Izi zimawapangitsa kukhala kosavuta kudutsa ndikuchepetsa mwayi wanu wodzimbidwa (7).

Zukini imakhalanso ndi zinthu zosungunuka komanso zosasungunuka.

CHIKWANGWANI chosasungunuka chimawonjezera chimbudzi ndikuthandizira chakudya kuyenda m'matumbo mwanu, kuti muchepetse kudzimbidwa. Izi zimaphatikizidwa ngati muli ndi madzi okwanira pazakudya zanu ().

Pakadali pano, fiber yosungunuka imadyetsa mabakiteriya opindulitsa omwe amakhala m'matumbo mwanu. Komanso, mabakiteriya ochezekawa amatulutsa mafuta amfupi (SCFAs) omwe amalimbitsa m'matumbo anu ().

Kuphatikiza apo, ma SCFAs amatha kuthandiza kuchepetsa kutupa ndi zizindikiritso zamatenda ena am'matumbo, monga matumbo osakwiya (IBS), matenda a Crohn, ndi ulcerative colitis (,,).

Zukini zili ndi madzi ndi michere yambiri, mankhwala awiri omwe amalimbikitsa chimbudzi pochepetsa chiopsezo chadzimbidwa ndi zizindikiritso zamatenda osiyanasiyana.

4. Angachepetse Magazi A shuga

Zukini zingathandize kuchepetsa shuga m'magazi mwa anthu omwe ali ndi matenda a shuga a mtundu wachiwiri.

Pa magalamu atatu a carbs pa chikho chophika (232 magalamu), zukini imapereka njira yotsika kwambiri yotsika ndi pasitala kwa iwo omwe akufuna kuchepetsa kudya kwa carb. Zitha kutenthedwa kapena kuzidula m'malo mwa spaghetti, linguini, kapena lasagna Zakudyazi m'maphikidwe.

Zakudya zochepa zama carb zimatha kutsitsa kwambiri magazi ndi insulin, zomwe zimasunga shuga m'magazi mosasunthika ndikuchepetsa kufunika kwa mankhwala kwa anthu omwe ali ndi matenda a shuga amtundu wa 2,,.

Kuphatikiza apo, fiber ya zukini imathandizira kukhazikika kwa magazi m'magazi, kupewa milingo kuti isazungulire mukatha kudya. Zakudya zokhala ndi michere yambiri yazipatso ndi ndiwo zamasamba - kuphatikiza zukini - zimalumikizidwa nthawi zonse ndi chiopsezo chochepa cha matenda ashuga amtundu wa 2 ().

CHIKWANGWANI chomwe chimapezeka mu zukini chithandizanso kukulitsa chidwi cha insulin, chomwe chingathandize kukhazika shuga wamagazi ().

Kuphatikiza apo, kafukufuku wazinyama akuti zukini peel Tingafinye zitha kuthandiza kuchepetsa shuga m'magazi komanso insulin. Izi zikhoza kukhala chifukwa cha mankhwala opha khungu a khungu ().

Komabe, kafukufuku wamunthu amafunikira asanapange mfundo zomveka bwino.

Matenda a Zukini amatha kuwonjezera chidwi cha insulin ndikukhazikika m'magazi a shuga, zomwe zingachepetse chiopsezo cha mtundu wachiwiri wa shuga.

5. Limbikitsani Thanzi La Mtima

Zukini zingathandizenso kukhala ndi thanzi la mtima.

Zomwe zili ndi fiber zambiri ndizomwe zimayambitsa. Kafukufuku wowunikira akuwonetsa kuti anthu omwe amadya michere yambiri ali ndi chiopsezo chochepa chodwala matenda amtima (,).

Pectin, mtundu umodzi wosungunuka womwe umapezeka mu zukini, umawoneka wothandiza kwambiri pochepetsa kuchuluka kwa "cholesterol" cha LDL cholesterol (,).

Powunikiranso maphunziro 67, kudya magalamu osachepera awiri mpaka awiri a fiber osungunuka patsiku kwa miyezi pafupifupi 1-2 yachepetsa, pafupifupi, cholesterol yonse ndi 1.7 mg / dl ndi "bad" LDL cholesterol ndi 2.2 mg / dl ( ).

Zukini imakhalanso ndi potaziyamu, yomwe ingathandize kuchepetsa kuthamanga kwa magazi mwakuchepetsa mitsempha yanu. Kuthamanga kwa magazi kumalumikizidwa ndi chiopsezo chochepa cha matenda amtima ndi sitiroko (,,,,).

Kuphatikiza apo, zakudya zomwe zili ndi carotenoids - zomwe zimapezekanso mu zukini - zimawoneka ngati zoteteza ku matenda amtima ().

CHIKWANGWANI, potaziyamu, ndi carotenoids mu zukini zitha kuchepetsa kuthamanga kwa magazi, cholesterol, ndi zina zomwe zimayambitsa matenda amtima.

6. Limbikitsani Masomphenya Anu

Kuwonjezera zukini ku zakudya zanu kumatha kuthandizira masomphenya anu.

Izi ndichifukwa choti zukini ili ndi vitamini C wambiri ndi beta-carotene - michere iwiri yofunikira ku thanzi la diso (,).

Zukini imakhalanso ndi antioxidants lutein ndi zeaxanthin. Kafukufuku akuwonetsa kuti ma antioxidants awa amatha kudziunjikira mu diso lanu, kukulitsa kuwona kwanu ndikuchepetsa chiopsezo cha matenda amaso okhudzana ndi ukalamba ().

Izi zitha kuphatikizira chiopsezo chochepa cha kuchepa kwa ma macular, chomwe chimayambitsa kusoweka kwa masomphenya kwa achikulire (,).

Kuphatikiza apo, zakudya zomwe zili ndi lutein ndi zeaxanthin zitha kuchepetsanso mwayi wanu wopanga khungu, khungu lamaso lomwe lingapangitse kusawona bwino ().

Zukini ndizolemera mu manganese, lutein, zeaxanthin, ndi mavitamini A ndi C - michere yomwe imathandizira kuwona bwino ndipo imachepetsa chiopsezo chanu cha maso okhudzana ndi ukalamba.

7. Mulole Zothandizira Kuchepetsa Kunenepa

Kumwa zukini nthawi zonse kungakuthandizeni kuti muchepetse thupi.

Chipatso ichi chimadzaza ndi madzi ndipo chimakhala ndi mafuta ochepa, omwe angakuthandizeni kumva kuti ndinu okhuta ().

Zomwe zili ndi fiber zimathandizanso kuchepetsa njala ndikuchepetsa chilakolako chanu ().

Kuphatikiza apo, kafukufukuyu nthawi zonse amalumikiza zipatso ndi ndiwo zamasamba zomwe zimadya kuti muchepetse thupi komanso kuti muchepetse kunenepa pakapita nthawi (,).

Kuphatikiza apo, kudya masamba osakhuthala, obiriwira obiriwira kapena achikasu - okhala ndi mbiri yofananira yazukini - imawoneka yopindulitsa makamaka pakuchepetsa (,).

Zukini zili ndi madzi ambiri komanso zili ndi ma calories ochepa, zomwe zingathandize kuchepetsa njala ndikuthandizani kuti mukhale okhutira - zomwe zingayambitse kuchepa kwakanthawi.

8-10. Zopindulitsa Zina

Zukini akhoza kupereka zina zowonjezera. Omwe amafufuzidwa bwino kwambiri ndi awa:

1. Thanzi la mafupa. Zukini ndi wolemera mu ma antioxidants lutein ndi zeaxanthin, komanso vitamini K ndi magnesium, zonsezi zomwe zitha kuthandiza kulimbitsa mafupa (,).
2. Zotsatira za anticancer. Kafukufuku woyeserera komanso kafukufuku wazinyama akuwonetsa kuti zotulutsa zukini zingathandize kupha kapena kuchepetsa kukula kwa maselo ena a khansa. Komabe, kafukufuku wamunthu amafunikira (,).
3. Prostate wathanzi. Kafukufuku wazinyama akuwonetsa kuti zotulutsa mbewu zukini zitha kuthandiza kuchepetsa Prostatic hyperplasia, kukulitsa kwa Prostate komwe kumayambitsa mavuto amkodzo komanso kugonana mwa amuna akulu (42).
4. Ntchito ya chithokomiro. Kuyesedwa mu makoswe kumavumbula kuti zotulutsa zukini peel zingathandize kuti mahomoni a chithokomiro akhale okhazikika. Izi zati, kufufuza kwa anthu ndikofunikira ().

Zukini zitha kupindulitsa fupa, chithokomiro, komanso thanzi la prostate. Zitha kukhalanso ndi zotsutsana ndi khansa. Komabe, kufufuza kwina kuli kofunika asanapange mfundo zomveka bwino.

12. Chosavuta Kuonjezera Pazakudya Zanu

Zukini ndi wodabwitsa kwambiri ndipo amatha kudya yaiwisi kapena yophika.

Nazi njira zina zophatikizira muzakudya zanu:

• Onjezerani yaiwisi ku saladi.
• Idyani ndi zipatso ndi ndiwo zamasamba zina kuti muzipanga ratatouille.
• Zakudya ndi mpunga, mphodza, kapena masamba ena, kenako muphike.
• Kuti muwotchere pang'ono, onjezerani maolivi ndikuwasunga.
• Wiritsani, kenako muphatikize mu supu.
• Itumikireni ngati mbali, yokazinga kapena yosungunuka ndi adyo pang'ono ndi mafuta.
• Yesani buledi ndi wokazinga.
• Muzilowetse m'masamba a spaghetti- kapena linguine, kapena kagawo kakang'ono kuti musinthe ma lasagna.
• Kuphika mikate, zikondamoyo, muffins, kapena mikate.

M'miyambo ina, maluwa a zukini amawoneka ngati okoma. Mutha kuziziritsa mwachangu kapena kuziwaza pa saladi zosaphika, msuzi, ndi mphodza.

Zukini zitha kudyedwa zosaphika kapena zophikidwa mumsuzi, mphodza, masangweji, masaladi, zinthu zophika, ndi zina zambiri.

Mfundo Yofunika Kwambiri

Zukini ndi sikwashi wosunthika wokhala ndi mavitamini, michere, ndi mankhwala azitsamba.

Itha kukupatsani maubwino angapo azaumoyo, kuyambira chimbudzi chokwanira mpaka chiopsezo chochepa cha matenda amtima.

Zukini zingathandize mafupa anu, chithokomiro, ndi prostate.

Ngati mukufuna kudziwa, yesetsani kuwonjezera chipatso chofewa, chofewa ku zakudya zanu lero.