Hiki iā ʻoe ke ʻai i ka Zucchini maka?

Anter

• Nā pono olakino
• Nā pilikia kūpono
• Ka palekana a me nā palekana
• Ke laina lalo

ʻO Zucchini, ka mea i ʻike ʻia ma ke ʻano he courgette, kahi ʻano o ke kalaiwa kauwela me ka hoʻohana ʻana i nā kuke kuke.

ʻOiai lawelawe pinepine ʻia i kuke ʻia, hauʻoli ka poʻe he nui i ka ʻai ʻana i ka zucchini maka, no ka mea, hana maikaʻi ia i nā salakeke, me nā ʻūlū, ma ke ʻano he wahī, a i ʻole hoʻoliʻiliʻi ʻia e hana i nā noodles low-carb.

Eia nō naʻe, aia ka hopohopo no ka ʻai ʻana o ka zucchini maka i mea maikaʻi ʻole i kou olakino.

Kōkua kēia ʻatikala i ka pane i ka nīnau - hiki iā ʻoe ke ʻai i ka zucchini maka?

Nā pono olakino

ʻOiai mālama pinepine ʻia ka zucchini ma ke ʻano he mea kanu, hoʻolaha ʻia ia botanically ma ke ʻano he hua. E like me nā hua ʻē aʻe, hiki i ke ākea o nā huaora ke hoʻopōmaikaʻi i kou olakino ma nā ʻano like ʻole.

Eia kekahi mau ala i hiki ai i ka ʻai ʻana i ka zucchini ke hoʻomaikaʻi i kou olakino.

• Hoʻopili ʻia me nā mea momona. Hāʻawi ʻo Zucchini i nā huaora, nā minelala, a me nā mea kanu pono e like me polyphenols. Hana kēia mau pūhui e like me nā antioxidants, ka mea e pale ai i kāu mau hunaola mai ka hōʻino kūʻokoʻa manuahi (1,).
• Paipai i ka digestion olakino. Hiki i ka wai a me nā mea hiki ke hoʻoheheʻe ʻia a me ka ʻole insububle i ka zucchini ke kōkua i ka hoʻohaʻahaʻa ʻana i kou maka o ka paʻa paʻa. Hana pū ka fiber soluble ma ke ʻano he kumu hānai no kāu bacteria ʻōpū maikaʻi (3,).
• Hiki ke hāpai i ka pohō kaumaha. Kiʻekiʻe ʻo Zucchini i ka wai a me nā fiber ma kahi haʻahaʻa o nā calorie. Hiki i kēia mau waiwai ke kāohi i kou makemake a kōkua i ka pohō kaumaha (,).
• Paipai i nā pae kō kō olakino olakino. Haʻu haʻahaʻa ʻo Zucchini i nā carbs a me kahi kumu o ka fiber maikaʻi. ʻO nā papaʻai kiʻekiʻe i ka fiber mai nā huaʻai a me nā mea ʻai hiki ke kōkua i ke kaohi ʻana i nā pae kō kō i nā poʻe me ka maʻi diabetes 2 ().
• Hiki ke hoʻomaikaʻi i ke olakino puʻuwai. ʻO Zucchini kahi kumu maikaʻi o ka fiber hiki ke hoʻoheheʻe ʻia, wikamina C, a me ka pāhare potassium, nā mea āpau e hōʻemi i nā maʻi maʻi puʻuwai (,,).
• Hiki ke hāpai i ka ʻike olakino. Hāʻawi ʻo Zucchini i ka beta-carotene a me ka wikamina C, ka mea e hāpai i ka ʻike olakino. Loaʻa iā lākou nā antioxidants lutein a me zeaxanthin, kahi e hōʻemi ai i ka makaʻi o nā maʻi maka e pili ana i ka makahiki (,).

Ua hoʻopili ʻia ʻo Zucchini i nā pono olakino he nui, e like me ka hoʻomaikaʻi ʻana i ka digestion, ka pohō kaumaha, nā kō kō kō ke olakino maikaʻi, ka ʻike maikaʻi, a me ka olakino puʻuwai maikaʻi.

Nā pilikia kūpono

I ka hapanui o nā hihia, palekana ka zucchini maka e ʻai me ka liʻiliʻi a i ʻole nā ​​hopena ʻaoʻao.

Eia nō naʻe, hiki paha iā ʻoe ke hālāwai i kekahi mea ʻawaʻawa loa. No ka cucurbitacins kēia ʻawaʻawa, kahi papa o nā mea hoʻohui i loaʻa i nā lālā o ka ʻohana Cucurbitaceae, e like me ka palaʻai, zucchini, a me nā ipu (,).

ʻO ka ʻai ʻana o nā meaʻai i kiʻekiʻe i ka cucurbitacins ua hoʻopili ʻia i ka lāʻau make a me ka make o nā hipa a me nā bipi. I loko o nā kānaka, ua pili lākou i ka nausea, ka luaʻi, ka palahī, ka nalo ʻana o ka lauoho, a me ka make pū (,).

Eia nō naʻe, pili kēia mau hopena me ka ʻai ʻana i nā lālā o ka ʻohana Cucurbitaceae i loaʻa nā nui o nā cucurbitacins, e like me kekahi ʻumeke - ʻaʻole i ulu nā ʻano pāʻoihana ().

ʻOiai weliweli ka lāʻau make ʻana o ka cucurbitacin, kākaʻikahi wale ia mai nā zucchinis i kūʻai ʻia e ka hale kūʻai, ʻoiai ke ʻako nei nā mea hoʻolako e hoʻohua i nā mea kanu i haʻahaʻa i nā cucurbitacins. Akā, e akahele i ka ʻai ʻana i nā zucchini hihiu, no ka mea, ʻoi aku ka kiʻekiʻe ma kēia mau hui (, 17).

ʻO ka mea i ʻōlelo ʻia, inā e nahu ʻoe i loko o ka zucchini a ʻono maikaʻi ʻole a ʻono hoʻi ia, ʻoi aku ka maikaʻi o ka kuha ʻana iā ia a hoʻolilo i ka hua holoʻokoʻa e pale i ka makaʻu o ka pīpī cucurbitacin.

ʻO kekahi hopena ʻē aʻe o ka ʻai ʻana i ka zucchini maka e kulu ana. Hoʻokumu ʻia kēia e nā huaola e like me cellulose, kahi ʻāpana o nā pā o nā mea kanu mea kanu, a me ka fiber hiki ke hoʻoheheʻe ʻia, i hū ʻia e kāu bacteria bacteria maikaʻi a hoʻopuka i ke kinoea ma ke ʻano he ʻaoʻao ().

ʻO ka mea hope loa, e like me nā hua maka, aia kahi makaʻu o ka hoʻohaunaele mai nā bacteria a i nā parasites ().

I mea e hōʻemi ai i ka makaʻu o ka meaʻai, e holoi pono i ka hua me ka wai anuanu i ka ʻānai ʻana i ka ʻili me kahi palaki palupalu. Hale kūʻai ʻoki zucchini i loko o ka pahu hau (,).

ʻO ka ʻānai ʻana i ka zucchini me kahi palaki palupalu ma mua o ka ʻai ʻana e kōkua ia e hōʻemi i ka bacteria ma ka ʻili a hiki ke hoʻoliʻiliʻi i ke koena pesticide i loaʻa ma nā hua hou ().

Maikaʻi maʻamau ka zucchini maka e ʻai ai, akā i kekahi mau ʻano, ʻawaʻawa loa paha ia. Kuhi kēia he kiʻekiʻe ia i nā cucurbitacins, nā mea hoʻohui i hiki ke lilo i mea ʻawahia. Eia nō naʻe, ʻaʻole paha ka make ʻana o ka lāʻau cucurbitacin mai nā ʻano pāʻoihana.

Ka palekana a me nā palekana

I ka pōkole, pono palekana nā ʻano pāʻoihana o zucchini e ʻai maka.

ʻOno lākou, olakino maikaʻi loa, a hiki ke ʻoluʻolu i nā ʻano like ʻole.

Eia nō naʻe, inā ʻoe e nahu i loko o kahi zucchini ʻawaʻawa loa, ʻoi aku ka maikaʻi o ka hoʻolei ʻana. ʻO kēia kahi hōʻailona o nā kiʻekiʻe kiʻekiʻe o nā cucurbitacins, he mea ʻino paha.

ʻOiai ʻaʻole paha ʻoe e kūʻai i zucchini ʻawaʻawa loa mai ka supermarket, inā ʻoe e hana, ʻoi aku ka maikaʻi o ke kuhi hewa ʻana ma ka ʻaoʻao akahele a hoʻolei aku.

ʻLelo ʻia, ʻo ka hapanui o nā huahana i kūʻai ʻia mai nā supermarkets a i ʻole nā ​​mahiʻai he palekana a olakino hoʻi e ʻai maka a kuke ʻia paha.

E nānā pono e holoi pono i ka zucchini e hōʻalo i ka makaʻu o ka maʻi mai nā bacteria. Hoʻohui ʻia, e mālama pono e mālama pono ia i loko o ka pahu hau no ka hoʻohana hope.

Kūleʻa ka palekana o ka zucchini maka, ʻono, a olakino loa. E holoi pono iā ia e hoʻoliʻiliʻi i ka makaʻu ʻana o ka meaʻai a mālama pono ia. Inā ʻike ʻoe i kahi mea ʻono loa, hoʻolei aku.

Ke laina lalo

Pono e palekana nā ʻano pāʻoihana o zucchini e ʻai maka me ka makaʻu iki.

Ua ulu a wae ʻia lākou e haʻahaʻa i nā cucurbitacins, nā mea hoʻohui i loaʻa kūlohelohe i ka zucchini, ka palaʻai, a me nā ʻumeke he mea ʻawahia paha i nā koina kiʻekiʻe.

Eia nō naʻe, inā ʻoe e nahu i loko o ka zucchini a ʻawaʻawa loa ia, ʻoi aku ka maikaʻi o ka hoʻolei ʻana i nā hua āpau e hōʻalo i ka makaʻu o ka lāʻau cucurbitacin, a he mea weliweli ia.

Eia nō hoʻi, e holoi pono i ka zucchini e hemo i nā meheu o ka bacteria a i ʻole nā ​​parasites i loaʻa i ke kūlohelohe i hiki ke kumu i ka lāʻau make.