Yiziphi amavithamini ezise-zucchini? Ukwakhiwa, izakhiwo eziwusizo zama-courgettes

Isitshalo se-zucchini singokomndeni wePumpkin. Ekuqaleni yakhula eMelika, futhi i-Europe yabona ngekhulu le-16. I-Russia yafunda ngokukhona kwalesi mkhiqizo esiyingqayizivele kuphela ngekhulu le-19.

Incazelo

I-zucchini ephekiwe kahle iyimifino ehlwabusayo kakhulu. Lolu hlobo luletha izithelo isikhathi eside - kusukela ekupheleni kwentwasahlobo, ehlobo nasekwindla yokuqala. Umehluko embala, ubujamo nobukhulu asithinti nganoma iyiphi indlela amavithamini ku-zucchini aqukethe.

Izakhamuzi ngaphandle kokwedlulisa ukubiza izidakamizwa ezincane izidakamizwa. Njengoba lokhu kuwumkhiqizo ophansi kakhulu wekhalori (nge-100 g - kuphela i-kcal 27), kunconywa ukuthi uyisebenzise abantu abamnene. Ngaphezu kwalokho, kufaka izithako eziwusizo ezibalulekile ekudleni okunempilo.

Leli xabiso lekhalori eliphansi livela ngenxa yokuthi umnkantsha wemifino cishe ngamanzi angu-95%. Izingxenye ezisele - 0.7% amaprotheni kanye no-5.3% ama-carbohydrate, ama-organic and fatty acids. I-sucrose, ingxenye ye-carbohydrate, i-calorie ephansi futhi isetshenziselwa ukudla okunomsoco. Inani lokudla okunomsoco we-zucchini lilingana ne-ulethisi.

Iningi le-fiber liqukethwe ku-peel. Ngakho-ke, ngokudla kwesisindo sokulahlekelwa i-zucchini kufanele kudliwe ngesikhumba, mhlawumbe kufomu eluhlaza - lokhu kuzokwenza ngokushesha ukugaya amathumbu kanye nokuthuthukisa ukugaya.

I-Zucchini imane ifakwe emenyu yezingane efomini eligayiwe ngaphandle kwekhasi njengokudla kokuqala okuhambisanayo. Abantu asebekhulile nabo abakwazi ukukwenza ngaphandle kwalokhu kwemifino, njengoba kunamakhemikhali aphikisana ne-anti-anemic and anti-allergenic.

I-Zucchini: yiziphi amavithamini okwenzayo?

Okuqukethwe kunikezwa nge-100 g yomkhiqizo ngezigidigidi.

• I-Vitamin B ₁ - 0.03.
• I-Vitamin B ₂ - 0.03.
• I-Vitamin B ₃ - 0.2.
• I-Lutein - 2125 mcg.
• I-Vitamin B ₆ - 0.11.
• I-Vitamin B ₉ - 14-24 mcg.
• I-Provitamin A - 0.03.
• I-Vitamin C - 17-20.
• I-Choline ingu-9.5 mcg.
• I-Vitamin E ingu-0.1.
• I-Vitamin PP - kufika ku-0.6.
• I-Vitamin K (phyloquinone) - 4.3 μg.
• I-Choline ingu-9.5 mcg.

Izakhi ezincane ze-Micro and macro

Mangaki amancane namacronutrients ase-zucchini?

• I-Calcium - 15-33 mg.
• I-Magnesesi - kufika ku-23 mg.
• I-silicon - 30 mg.
• Potassium - kufika ku-261 mg.
• I-sodium ingu-2-7 mg.
• I-Phosphorus - kusuka ku-12 ukuya ku-40 mg.
• Iron - kufika ku-0.85 mg.
• I-Manganese - kufika ku-255.0 mkg.
• I-aluminium - 72,1 mkg.
• I-Bora - 19.2 mcg.
• I-Copper ifika ku-55.0 μg.
• I-Selenium - kufika ku-0,243 mkg.
• I-Zinc - kufika ku-390.0 mcg.
• I-Cobalt - 1.1 μg.
• Izinganedium - 6.2 μg.

Izinzuzo

Yiziphi amavithamini nezakhi zokulandelela ku-zucchini ezizokwenza okungcono kakhulu? Kunezizathu eziningi zokuthi kungani kufanele ufake lezi zitshalo ekudleni kwakho.
Imifino isetshenziselwa ukudla okunomsoco. Ama-gramu ayi-100 e-zucchini aqukethe amakholori angu-27 futhi okweshumi kwendabuko ye-fibre ngosuku. I-fibre imisa ukugaya, igcina amazinga ashukela avamile.

I-cholesterol yisitha esikhulu semithambo yegazi. Futhi ngisho lapha i-tavern ifika ekusizeni. Izinga le-cholesterol liyancishiswa ngenxa yokucubungula okusheshayo kwamafutha ngesibindi, okhiqiza ama-acidi amaningi nge-digesting fibers zucchini. Amavithamini C no-A bahlanza izitsha futhi bavimbela ukuthuthukiswa kwesifo sofuba. Ukwehlisa i-cholesterol egazini, unganciphisa ingozi yesifo senhliziyo. Kodwa konke lokhu kuwukuphela uma udla imifino eluhlaza noma upheke ngaphandle kwamafutha.

Ukuvimbela I-Cancer

Yiziphi amavithamini e-zucchini okusiza ukuvimbela umdlavuza? Ukusetshenziswa kwe-fiber, okuqukethwe ezinengi ku-zucchini, kuyindlela enhle kakhulu yokuvimbela umdlavuza we- colon. Ngenxa ye-fiber, amakhemikhali e-carcinogenic axoshwa emzimbeni.

Futhi futhi kuvimbela ukubukeka kwabo. I-Zucchini i-antioxidant enamandla ngenxa yobukhona be-folic acid namavithamini C no-A. Iphinde igweme isenzo sama- radicals mahhala emzimbeni, ngaleyo ndlela ihlehlise inqubo yokuguga. Ucwaningo luye lwabonisa ukuthi ukudla i-zucchini ezingeni lamaselula kwandisa ukuvuselelwa kwamangqamuzana omzimba. Kulesi simo, izinzuzo zalezi zitshalo ziyoba ngaphezulu uma zikhishwa noma ziphekwe.

Ukuvimbela nokwelashwa kwezifo

Ukwelapha i-prostate kungenzeka ngesizo lwe-zucchini. Lezi zitshalo, ngokulondoloza inani elikhulu lezakhi zisiza ekwelapheni i-benign prostate adenoma.

Ngosizo lwe-ascorbic acid, izifo eziningi zokuvuvukala ziyaphathwa, ngoba i-antioxidant enamandla. Futhi ngosizo lethusi eliqukethwe ku-zucchini, ungagwema ukuthuthukiswa kwezifo ezifana ne-osteoarthritis, i-asthma, i-rheumatoid arthritis.

Yiziphi amavithamini ku-zucchini ezenza kube nokuvimbela ukuhlaselwa kwenhliziyo nokushaywa yisifo? I-magnesium equkethwe kule mijelo ngobuningi inciphisa ingozi yalezi zifo. Ukungabi khona kwe-folic acid kwandisa ukwenzeka kwe-heart attack and stroke. Futhi emanzini yemifino kugcinwa ngobuningi obanele.

Izindlela ezinhle kakhulu zokuvimbela ukucindezelwa kwegazi nokuvimbela ukuphefumula kwe-atherosclerosis

Ukuqinisa imithwalo yegazi nokuncipha kwengcindezi yegazi kungenzeka nge potassium. Itholakala nasemanzini emifino. Futhi kuhlanganiswe ne-magnesium, ziyi-antidepressant enamandla, okusiza ekunciphiseni ukucindezelwa. Ukwehla kwesifo sofuba, okwenzeka kubantu abane-hypertension, kungaholela ekuhlaselweni kwenhliziyo. Ubuhlobo phakathi kwalesi sifo nokuntuleka kwe-magnesium kuvezwe. I-Zucchini iyisithiyo sokuvikela lesi sifo.

Ezinye izindawo eziwusizo

Esinye isithelo sine-19% we-manganese ngosuku. Le microelement ikhuthaza ukufaniswa kwamaprotheni nama-carbohydrate, iyingxenye ekukhiqizeni ama-hormone ocansini kanye ne-cholesterol, i-synthesis of acids. Umsebenzi wama-enzyme uxhomeke ekubeni khona kwama-manganese emzimbeni. Kuhilelekile ekukhiqizeni i-vitamin C kanye ne-collagen amino acid, ngenxa yokuthi ukuphulukiswa okusheshayo kwesikhumba nesilwane esinempilo kugcinwa.

I-Zucchini iyi-diuretic eqinile. Iziphuzo eziningi kanye nama-pectin aqukethe kulezi zitshalo zifaka isandla ekususeni ama-salti ezinsimbi ezinamandla futhi ahlanze umzimba wezinto eziyingozi.

Ngokwehlukana, udinga ukusho ngembewu ye-zucchini, enokubunjwa kwayo, i-vitamin E namafutha omifino. Ziyi-anti-depressant enamandla futhi zisiza ekwelapheni isifo sikashukela. Udinga ukuwasebenzisa othosiwe, njengembewu yamathambo.

Amavithamini ku-zucchini emva kokupheka

Yiziphi amavithamini ku-zucchini emva kokwelashwa kokushisa okugcinwe, futhi okungekho? Ukwelashwa okushisayo kuthuthukisa kakhulu ukunambitheka kwemikhiqizo, kukhuthaza ukubhujiswa kwamagciwane kanye ne-toxin. Kodwa kanye nabo okuqukethwe okuqukethwe okuwusizo kunciphisa, ngoba iningi labo alibekezeli izinga lokushisa eliphezulu.

Yiziphi amavithamini e-zucchini aphikelela ekuphekeni? Ngo- _6, ukwelashwa okushisa akuyona into embi. Ngokuphambene nalokho, ngaphansi kwethonya lokushisa okuphezulu, likhishwa izinto eziwusizo. I-Vitamin A igcina izakhiwo zayo eziwusizo uma inzalo ibe yizi-120 degrees. I-Vitamin E ayesabi ukwehliswa kwamazinga aphezulu okushisa. Ku- ₁ no-B2 balahlekelwa ku-45% kwezakhiwo eziwusizo. Abanye abakwazi ukubekezelela izinga lokushisa eliphezulu. Lokhu kubandakanya i-ascorbic acid ne-B ₉ .

Ukulondoloza amavithamini

Kanjani nokuthi yiziphi amavithamini ku-zucchini angagcinwa uma upheka:

• Kubalulekile ukugcina izinga lokushisa kwamazinga angaphezu kuka-100;
• Isikhathi sokwelashwa okungenani okushisa sizosiza ukugcina izinto eziwusizo kakhulu;
• Okuthandayo isobho se-zucchini noma ubhake ngaphandle kokusebenzisa amafutha;
• Pheka ngesikhathi, njengoba ukufudumala okulandelako kuthinta okuqukethwe kwamavithamini emkhiqizo;
• Sebenzisa kuphela imifino esisha yokudla. Ngenxa yokuthi isitoreji noma isikhathi eside, isitoreji se-zucchini sincishisiwe.

Isiphetho

Manje uyazi ukuthi amavithamini atholakala ku-zucchini. Ukwazi izakhiwo eziwusizo zalezi zitshalo kanye nezindlela zokwelashwa kwazo okushisa, ungathola inzuzo enkulu ekudleni nasekuvuseleleni amandla unyaka wonke.