Ubwino Wonse wa Zukini, Zofotokozedwa

Zamkati

• Kodi Zukini Ndi Chiyani?
• Zowona Zazakudya za Zukini
• Ubwino Wathanzi wa Zukini
• Amachepetsa Kuopsa Kwa Matenda Aakulu
• Amathandiza Healthy Digestion
• Amayang'anira Magazi A shuga
• Amayang'anira Cholesterol Wamwazi
• Imalimbikitsa Masomphenya Athanzi
• Zowopsa Zukini
• Momwe Mungagule ndi Kudya Zukini
• Malingaliro a Chinsinsi cha Zukini
• Onaninso za

Ngati mukufuna kuwonjezera zakudya zanu, itha kukhala nthawi yoti mufikire zukini. Sikwashi amakhala ndi michere yofunikira, kuyambira ku antioxidant yomwe imayambitsa matenda mpaka michere yosavuta m'matumbo. Ndiwogwiritsidwa ntchito mosiyanasiyana, chifukwa cha kukoma kwake kochepa, kosakhwima komwe kumagwira ntchito bwino muzakudya zopatsa thanzi komanso zotsekemera zotsekemera mofanana. Mukufuna ma deets ambiri musanagule thumba lodzaza ndi em? Pitilizani kuwerenga za zakudya za zukini, mapindu azaumoyo, ndi zina zambiri (kuphatikiza maphikidwe a mkate wa zukini wophika!).

Kodi Zukini Ndi Chiyani?

Wofunikira kwambiri pabanja lamphawi, sikwashi wosiyanasiyana wa chilimwe yemwe amawerengera zokondedwa zake monga maungu, butternut sikwashi, ndi mavwende ngati abale apamtima. Zitha kupezeka mumitundu yosiyanasiyana (zobiriwira zobiriwira, zachikasu, zobiriwira zotuwa kapena zoyera), koma kukoma ndi zakudya za zukini ndizofanana pagulu lonse, malinga ndi University of Illinois Extension. O, ndipo pezani izi: Kunena za botanical, zukini ndi chipatso - mabulosi, kunena molondola. Komabe, nthawi zambiri imakonzedwa ngati veggie (ie sautéed, yokazinga, yotentha, yokazinga). (Zogwirizana: Chayote squash Kodi, Chotani?)

Zowona Zazakudya za Zukini

Thupi ndi khungu la zukini zimapereka michere monga michere yolimbikitsira chimbudzi, calcium yomanga mafupa, magnesium yolimbitsa thupi, ndi potaziyamu wothandizira minofu. Sikwashi yonse imaperekanso ma antioxidants olimbana ndi matenda, kuphatikiza vitamini C ndi polyphenols. Ngakhale mbewu zodyedwa (zomwe zimakhala zofewa komanso zofewa) zimapatsanso zakudya kudzera mu fiber, vitamini A, ndi vitamini C, malinga ndi wolemba zamagulu Gina Holmes, M.S., R.D.N., L.D.

Nayi mbiri yazakudya za 1 chikho chodulidwa zukini yaiwisi (~113 magalamu) malinga ndi dipatimenti ya zaulimi ku United States:

• Makilogalamu 19
• 1 gramu mapuloteni
• 1 g mafuta
• 4 magalamu zimam'patsa mphamvu
• 1 gramu CHIKWANGWANI
• 3 magalamu shuga

Ubwino Wathanzi wa Zukini

Amachepetsa Kuopsa Kwa Matenda Aakulu

"Zukini ndi chock yodzaza ndi ma antioxidants oteteza thanzi, kuphatikiza beta-carotene, lutein, ndi zeaxanthin," amagawana Trista Chan, R.D., M.H.Sc., wolemba zamankhwala wovomerezeka komanso woyambitsa The Good Life Dietitian. Pamodzi, michere iyi imadziwika kuti carotenoids, antioxidant chomera mitundu yomwe imapatsa mtundu wachikaso, wofiira, kapena lalanje kuzotulutsa, malinga ndi Oregon State University. Zukini zobiriwira komanso zachikasu zimakhala ndi carotenoids, koma zomalizirazo zimakhala njira kwambiri chifukwa chachikaso, malinga ndi kafukufuku wa 2017. Ndipo musaiwale za vitamini C mu zukini, yomwe ilinso mphamvu ya antioxidant, malinga ndi nkhani ya 2021.

Chikumbutso: Ma Antioxidants, monga omwe ali mu zukini, amawononga ma radicals aulere (mamolekyulu owopsa omwe, mopitilira muyeso, amatha kubweretsa kupsyinjika kwa okosijeni, kumapeto kwake kumawononga maselo ndikuwonjezera chiopsezo cha matenda osatha monga khansa), atero Chan. Kudya zakudya zokhala ndi ma antioxidants kumatha kuthandizira kuwongolera zopewera zaulere, kuteteza ma cell kupsinjika kwa oxidative, motero kupewetsa matenda, malinga ndi Academy of Nutrition and Dietetics.

Amathandiza Healthy Digestion

"Zukini ndi gwero lalikulu lazinthu zosungunuka komanso zosungunuka," akutero a Holmes. CHIKWANGWANI chosungunuka, makamaka, ndi prebiotic, kutanthauza kuti imadyetsa mabakiteriya abwino m'matumbo mwanu. Izi zimawapangitsa kukhala athanzi, kuwalola kuwongolera magwiridwe antchito am'mimba monga kuyamwa kwa michere, malinga ndi nkhani ya 2018. Ndipo monga dzina lake limatanthawuzira, ulusi wosungunuka uli bwino, umasungunuka: Imayamwa madzi mu thirakiti la GI, ndikupanga chinthu chonga gel chomwe chimapangitsa chimbudzi ndikuchepetsa kutsekula m'mimba. Pakadali pano, ma fiber osungunuka omwe amalowa m'malo opumira amalimbikitsa kusuntha kwamatumbo, komwe kumatha kuletsa kudzimbidwa, anatero Chan. (Zokhudzana: Ubwino Wa Fiber Awa Umapangitsa Kukhala Chakudya Chofunikira Kwambiri Pazakudya Chanu)

Amayang'anira Magazi A shuga

Ulusi wa zukini ungathandizenso kuti shuga wa m'magazi asamayende bwino. Izi ndizofunikira chifukwa ma spikes amashuga amwazi pafupipafupi amatha kukulitsa chiopsezo cha mtundu wachiwiri wa shuga, malinga ndi Harvard TH Sukulu ya Chan Yachipatala. Umu ndi momwe zimagwirira ntchito: Thupi silingathe kuwononga kapena kuyamwa CHIKWANGWANI, chifukwa chake limakhala lolimba mu thirakiti la GI, ndikuthandizira kuchepetsa kuyamwa kwa shuga - chifukwa chake, kumasulidwa kwake m'magazi - pamapeto pake kumachepetsa milingo yamagazi kuti isazungulike, akutero Sarah Muhammad, RD, wolemba zamankhwala wovomerezeka komanso woyambitsa Nutrition ndi Cholinga. Nkhani ya 2016 imanenanso kuti fiber imathandizira kutulutsa kwa insulin, mahomoni ofunikira kuti shuga azikhala ndi thanzi labwino.

Amayang'anira Cholesterol Wamwazi

Apanso, fiber ilipo kuti ipulumutse tsikulo. Ulusi ukhoza kulimbikitsa milingo ya cholesterol yabwino mwa kuchepetsa cholesterol ya LDL ("yoyipa"), akutero Muhammad. Imakhala ngati tsache pamene imasesa cholesterol cha LDL m'magazi ndi kunja kwa thupi kudzera pampando, akutero. Izi zingathandize kuteteza mtima wanu, monga kuchuluka kwa cholesterol ya LDL kungapangitse chiopsezo chanu cha stroke ndi matenda a mtima, malinga ndi Centers for Disease Control and Prevention. (Onaninso: Zakudya 15 Zosangalatsa Zosangalatsa Zomwe Zimachepetsa Cholesterol)

Imalimbikitsa Masomphenya Athanzi

Zukini lili ndi matani a vitamini A, michere yofunika kwambiri kwa anzanu. “Vitamini A umathandizira kuwona bwino mwa [kuteteza] minofu ya maso kuti isawonongeke ndi kuwala kwa dzuwa ndi kukalamba kwachilengedwe,” akufotokoza motero Holmes. Komanso, "imagwiritsabe ntchito ma photoreceptor m'maso mwanu," akuwonjezera. Izi ndizofunika kwambiri, poganizira kuti ma photoreceptor ndi maselo am'maso omwe amakuthandizani kuwona pozindikira kuwala ndikutumiza uthenga kuubongo, malinga ndi American Academy of Ophthalmology. Komanso, vitamini A amachepetsa chiopsezo chakhungu usiku ndi maso owuma, malinga ndi Academy of Nutrition and Dietetics.

Zowopsa Zukini

Kawirikawiri, zukini ndi otetezeka, chifukwa si chakudya chofala, akuti Muhammad. Komabe, mapuloteni a zukini ndi ofanana ndi omwe ali ndi mungu wambiri, chifukwa chake muyenera kudya sikwashi mosamala ngati muli ndi vuto la ragweed. Pachifukwa ichi, kumwa zukini yaiwisi kumatha kuyambitsa matenda am'mimba, zomwe zimatha kuyambitsa khosi komanso kutupa milomo / lilime / pakamwa, malinga ndi American College of Allergy, Asthma, & Immunology. Kumbali ina, mutha kudya zukini wophika popanda vuto, chifukwa kutentha kumasintha mapuloteni, kotero thupi lanu limazindikira kuti alibe vuto. Komabe, ngati muli ndi mbiri ya chifuwa cha mungu, kubetcha kwanu kwabwino kwambiri ndikuti muyang'ane ndi wotsutsa musanayese squash. (Zogwirizana: Zakudya Zabwino Kwambiri Komanso Zoyipa Kwambiri Zazowopsa)

Momwe Mungagule ndi Kudya Zukini

Kumalo ogulitsira zakudya, mungapeze zukini yaiwisi, yamzitini, kapena yozizira.

Zukini yaiwisi ikhoza kupezeka yathunthu kapena yowongoleredwa mu Zakudyazi (aka "zoodles"). Kapenanso, mutha kugula zosaphika kenako DIY ma zoodle anu ndikuthandizidwa pang'ono ndi spiralizer (Buy It, $ 10, amazon.com).

Mu gawo lachisanu, mutha kupeza zukini palokha. Pogula ma zoodle omwe ali mmatumba (Buy It, $ 5, freshdirect.com) kapena zukini wosungunuka, Chan amalimbikitsa kuti mupeze mankhwala omwe amalembetsa "zukini" ngati chinthu chokhacho. "Iyi ndiye njira yathanzi kwambiri chifukwa mukungopeza masamba 100%. Ndizofanana ndi kugula zukini yopanda mapaketi podyera, koma m'njira yabwino," akutero.

Mukamagula zukini yaiwisi, yathunthu munjira yopanga zinthu, yang'anani zomwe zilibe mawanga ofewa kapena makwinya (zizindikiro zowononga) ndipo zimakhala ndi khungu lowala, khungu lowala, komanso kapangidwe kolimba (zikusonyeza kuti ndi zatsopano komanso zapsa), malinga ndi Yunivesite ya Nebraska-Lincoln. Kunyumba, pewani kutsuka zukini musanazisunge mufiriji. Chifukwa chiyani? Chifukwa kusamba kumatha kupanga squash kuwononga msanga, choncho dikirani mpaka mutakonzeka kuigwiritsa ntchito - yomwe iyenera kukhala mkati mwa masiku atatu kapena anayi kugula, malinga ndi UNL - kutsuka.

Mukakhala okonzeka kudya zukini, sangalalani ndi yaiwisi kapena yophika, akutero Chan. Mukhoza kuphika, kuphika, nthunzi, grill, kapena kuwotcha sikwashi, kapena kuwonjezera pa zinthu zophikidwa kuti mukhale ndi zakudya zowonjezera komanso chinyezi (mkate wa Zukini, aliyense?). Mutha kuzilowetsanso mu oatmeal kapena smoothies kuti mutumikire veg.

Ndipo ICYMI pamwambapa, khungu ndi mbewu zimadyedwanso, malinga ndi Holmes - ndiye palibe chifukwa chosenda kapena kuchotsa mbewu za sikwashi. Mitu yayikulu, komabe: Zukini ili ndi madzi ambiri, kotero kuphika kumatha kuyipangitsa kukhala mushy. Kuti apewe izi, Muhammad amalimbikitsa kudula zukini (, tinene, ma cubes, mizere, kapena mozungulira) ndikuyika mchere pang'ono musanaphike. Lolani kuti ikhale kwa mphindi 20 mpaka 30, kenaka pangani sikwashi ndi thaulo la pepala kuti muchotse chinyezi chochulukirapo. Onjezerani ku Chinsinsi chanu mwachizolowezi ndipo mudzakhala ndi mbale yolimba, crispier zukini.

Malingaliro a Chinsinsi cha Zukini

"Zukini ndi masamba okoma pang'ono komanso kukoma kokoma pang'ono, [kupangitsa] kukhala chinsalu chabwino chamitundu yosiyanasiyana yazakudya," amagawana Holmes. Mukufuna inspo? Nawa malingaliro angapo opangira maphikidwe a zukini:

Monga wokazinga mbali mbale. Pazakudya zosavuta mbali, Muhammad amalimbikitsa kukazinga zukini ndi mbatata ndi anyezi. "Dulani masamba anu onse, kupaka mafuta, onjezerani mchere / tsabola / ufa wa adyo, ndi kuphika [pa] 400 ° F kwa mphindi 25 mpaka 30," akutero. Chitumikireni pamodzi ndi pasitala, monga penne ndi anyezi wa caramelized kapena nkhuku yophika ndi mpunga wofiirira.

Kutulutsidwa ndi zonunkhira. Kuwotcha zukini ndi njira ina yosavuta yokonzera sikwashi. Sangalalani nawo ngati mbale yam'mbali kapena "onjezerani mwachangu kapena pasitala," akutero Chan. Kapena muponyeni mu saladi wofunda, monga saladi wofewa wa lentin veggie.

Mu lasagna. Sungani peeler yamasamba (Buy It, $ 9, amazon.com) pa zukini, pamwamba mpaka pansi, molunjika pakhungu ndi mnofu. Izi zipanga "maliboni" azitali zukini, omwe atha kusanjidwa pakati pa pasitala ndi msuzi wa phwetekere ku lasagna. Mutha kugwiritsa ntchito nthiti za zukini m'malo mwake pasitala wazakudya zopanda thanzi, monga zukini ndi cholowa cha phwetekere lasagna.

Mu saladi. Zukini yaiwisi ndi yokoma modabwitsa, ndikupangitsa kuti ikhale yowonjezeranso bwino ku saladi wanu wopita. Dulani zukini mu ma cubes oluma kapena mudule m'maliboni woonda, akutero Holmes. Kuchokera pamenepo, ponyani zukini "ndi kuvala vinaigrette, zitsamba zatsopano, ndi quinoa [kuti] mukhale ndi njira yatsopano yotsitsimutsira saladi," akutero Holmes.

Muzinthu zophika. Chifukwa cha kukoma kwake kochepa komanso kuchuluka kwa madzi, zukini zimatha kupanga zowotcha zophikidwa kukhala zopatsa thanzi komanso zonyowa popanda kusintha kwambiri kukoma kwake. Onetsetsani kuti mwadumpha sitepe ya salting kuti mupewe mchere wamchere. Poyamba, pangani ma cookie a coconut chocolate chokoleti kapena muffin wathunthu wa mabulosi abulu zukini.

Onaninso za