12 Pono ke olakino a me nā pono maikaʻi o Zucchini

Anter

• 1. Waiwai i nā mea kōkua he nui
• 2. Kiʻekiʻena Antioxidants
• 3. Hāʻawi i ka digestive olakino
• 4. Hiki e hōʻemi i nā pae kō kō
• 5. Hiki ke hoʻomaikaʻi i ke olakino puʻuwai
• 6. E hoʻoikaika paha i kāu ʻike
• 7. Mei Kokua Kaumaha Lilo
• 8-11. Nā Pōmaikaʻi kūpono ʻē aʻe
• 12. Māmā e hoʻohui i kāu papaʻai
• Ka Laina Lalo

ʻO Zucchini, ka mea i ʻike ʻia ma ke ʻano he courgette, kahi ʻōpala kauwela i ka ʻO Cucurbitaceae kanu ʻohana, ma kaʻaoʻao o nā melon, spaghetti squash, a me nā kukama.

Hiki iā ia ke ulu a ʻoi aku ma mua o 3.2 kapuaʻi (1 mika) ka lōʻihi akā ʻohiʻohi ʻia i ka wā ʻōpio ʻole - ke ana maʻamau ma lalo o 8 ʻīniha (20 cm).

ʻOiai manaʻo pinepine ʻia ka zucchini i kahi mea kanu, ua hoʻolaha ʻia ia botanically ma ke ʻano he hua. Kū ʻia ia i loko o kekahi mau ʻano, i laulā ke kala mai ka hohonu melemele a i ka ʻōmaʻomaʻo ʻeleʻele.

ʻOiai ʻo nā squash i hoʻokumu ʻia ma ʻAmelika, ua hoʻomohala mua ʻia kēia ʻano like ʻole i nā makahiki 1800 i Italia ().

Ua hoʻohana ʻia ʻo Zucchini i ka lāʻau lapaʻau e mālama ai i nā anu, ʻeha, a me nā ʻano olakino like ʻole. Eia nō naʻe, ʻaʻole kākoʻo ʻia nā hoʻohana āpau e ka ʻepekema.

Eia nā pono e pili ana i ka hōʻike zucchini he 12.

1. Waiwai i nā mea kōkua he nui

Nui ka waiwai o Zucchini i loko o kekahi mau wikamina, nā minelala, a me nā mea kanu pono ʻē aʻe.

Hāʻawi kahi kīʻaha (223 gram) o zucchini i kuke ʻia ():

• Kalepona: 17
• Kumuʻiʻo: 1 gram
• Momona: ma lalo o 1 gram
• Kāpena: 3 gram
• Kō: 1 gram
• Puluniu: 1 gram
• Wikamina A: 40% o ka Reference Daily Intake (RDI)
• Manganese: 16% o ka RDI
• ʻO Vitamin C: 14% o ka RDI
• Pālima: 13% o ka RDI
• Makanekiuma: 10% o ka RDI
• ʻO Vitamin K: 9% o ka RDI
• Folate: 8% o ka RDI
• Keleawe: 8% o ka RDI
• Phosphorous: 7% o ka RDI
• ʻO ka Vitamin B6: 7% o ka RDI
• Thiamine: 5% o ka RDI

Loaʻa iā ia he nui o ka hao, calcium, zinc, a me kekahi mau huaʻai B ʻē aʻe.

I ke kikoʻī, hiki i kāna ʻikohana vitamona A ke kākoʻo i kāu hihiʻo a me ka ʻōnaehana pale.

Hāʻawi ʻo Raw zucchini i kahi ʻano pilikino like me ka zucchini i kuke ʻia, akā me ka liʻiliʻi o ka wikamina A a me ka nui o ka wikamina C, kahi mea momona e hoʻoliʻiliʻi ʻia e ke kuke ʻana.

Aia i loko o Zucchini nā ʻano huaora like ʻole, nā minelala, a me nā mea kanu pono o ke kanu ʻana. ʻOi aku ka kiʻekiʻe o ka zucchini i kuke ʻia i ka wikamina A, ʻoiai ka liʻiliʻi o ka zucchini maka.

2. Kiʻekiʻena Antioxidants

Nui ka waiwai o Zucchini i nā antioxidants.

ʻO nā Antioxidant he mau mea kanu mea pono e kōkua pale i kou kino mai ka hōʻino ʻia e nā radical free.

ʻO Carotenoids - e like me lutein, zeaxanthin, a me beta-carotene - nui ka nui i nā zucchini ().

Hiki i kēia mau mea ke hoʻopōmaikaʻi i kou mau maka, ʻili, a me kou puʻuwai, a hāʻawi hoʻi i kahi pale i kekahi ʻano maʻi ʻaʻai, e like me ka maʻi ʻaʻai prostate ().

Hōʻike ka noiʻi e ʻili ka ʻili o nā mea kanu i nā kiʻekiʻe kiʻekiʻe o nā antioxidant. Hiki i nā zucchinis melemele ke kiʻekiʻe aʻe ma mua o nā ʻōmaʻomaʻo māmā (5,).

Haʻaheo ʻo Zucchini i kekahi mau antioxidant i hiki ke hāʻawi i nā pono olakino like ʻole. Loaʻa nā pae kiʻekiʻe loa i ka ʻili o ka hua.

3. Hāʻawi i ka digestive olakino

Hiki i ka Zucchini ke hāpai i ka digestion olakino ma nā ʻano like ʻole.

No ka poʻe hoʻomaka, waiwai nui i ka wai, i hiki ke palupalu nā noho. Māmā kēia i ka hele a hoʻoliʻiliʻi i kou manawa o ka paʻa paʻa (7).

Aia pū kekahi me Zucchini i loko o ka fiber soluble a me insoluble.

Hoʻohui ka fiber insoluble i ka nui i nā noho a kōkua i ka neʻe ʻana o ka meaʻai ma o kou ʻōpū me ka maʻalahi, e hoʻoliʻiliʻi hou ana i ka makaʻu paʻa. Hoʻopili ʻia kēia pōmaikaʻi inā lawa kāu wai i kāu papaʻai ().

I kēia manawa, hānai ka pulupulu momona i nā bacteria maikaʻi e noho ana i kou ʻōpū. Ma ka hoʻololi, hana kēia mau koʻohune aloha i nā kaula momona momona liʻiliʻi (SCFAs) e hānai i kāu mau ʻōpū.

ʻO ka mea hou aku, hiki i nā SCFA ke kōkua i ka hōʻemi ʻana i ka mumū a me nā ʻōuli o kekahi mau maʻi ʻōpū, e like me ka huhū o ka bowel syndrome (IBS), ka maʻi o Crohn, a me ka ulcerative colitis (,,).

Nui ka waiwai o Zucchini i ka wai a me ka fiber, ʻelua mau mea hoʻohui i hiki ke hāpai i ka digestion olakino ma o ka hōʻemi ʻana i kou maka o ka paʻa paʻa a me nā ʻōuli o nā maʻi ʻōpū like ʻole.

4. Hiki e hōʻemi i nā pae kō kō

Hiki paha i ka Zucchini ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kō kō i nā poʻe me ka maʻi diabetes type 2.

Ma 3 mau kolamu o nā carbs no ke kīʻaha i kuke ʻia (232 gram), hāʻawi ka zucchini i kahi koho pālākiō liʻiliʻi loa i ka pasta no ka poʻe e ʻimi ana e hoʻēmi i ka ʻai o ka waiū. Hiki ke hoʻopili ʻia a ʻoki ʻia paha e pani i ka spaghetti, linguini, a i ʻole nā ​​lasina lasagna i nā pā.

Hiki i nā papaʻai low-carb ke hoʻohaʻahaʻa i ke kō a me nā pae o ka insulin, e mālama pono nā mea ʻelua i ka pae o ke kō a hoʻoliʻiliʻi i ka pono no ka lāʻau i ka poʻe me ka maʻi diabetes 2 (,).

He aha hou aʻe, kōkua ka fiber o zucchini i ka paʻa o ke kō i ke kō, ke pale nei i nā pae mai ke kuʻi ʻana ma hope o ka ʻai ʻana. ʻO nā papaʻai waiwai i ka fiber mai nā huaʻai a me nā mea kanu - me zucchini - pili mau ʻia i kahi haʻahaʻa haʻahaʻa o ka maʻi diabetes 2 ().

ʻO ke olonā i loaʻa i ka zucchini hiki ke kōkua i ka hoʻonui i ka ʻike o ka insulin, ka mea hiki ke kōkua i ke kūpaʻa i ke kō i ke koko ().

Hoʻohui ʻia, ʻike nā haʻawina holoholona i nā ʻili zucchini peel i hiki ke kōkua i ka hōʻemi ʻana i ke kō a me nā kiʻekiʻe o ka insulin. Loaʻa paha kēia ma muli o ka ʻili o nā antioxidants ikaika ().

Eia naʻe, pono ka noiʻi kanaka ma mua o ka hiki ke hoʻoholo ikaika.

Hiki i ka fiber o Zucchini ke hoʻonui i ka ʻike o ka insulin a hoʻopaʻa i nā pae kō kō, e hoʻoliʻiliʻi ana i kāu makaʻi o ka maʻi diabetes type 2.

5. Hiki ke hoʻomaikaʻi i ke olakino puʻuwai

Hāʻawi pū paha ʻo Zucchini i ke olakino puʻuwai.

ʻO kāna ʻona fiber kiʻekiʻe ke kuleana nui. Hōʻike nā noiʻi nūhou i ka poʻe e ʻai i nā fiber he nui ka haʻahaʻa o ka maʻi puʻuwai (,).

ʻO Pectin, kahi ʻano o ke fiber soluble i loaʻa i ka zucchini, ʻike pono ʻia i ka hōʻemi ʻana i nā pae LDL kolokolo a "maikaʻi" (,).

I loko o kahi loiloi o 67 mau noiʻi, e ʻai ana ma kahi o 2-10 mau huna o ka fiber hiki ke hoʻoheheʻe ʻia i kēlā lā i kēia lā ma kahi o 1-2 mau mahina i hoʻemi ʻia, ma ka awelika, ka nui o ka cholesterol e 1.7 mg / dl a me ka "maikaʻi" LDL kolokolo e 2.2 mg / dl ).

Nui ka waiwai o Zucchini i ka potassium, i hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke koko kiʻekiʻe ma ka hoʻoheheʻe ʻana i kāu mau moku koko. Pili ke kaomi koko olakino i kahi makaʻu haʻahaʻa o ka maʻi puʻuwai a me ka hahau ʻana (,,,,).

Eia kekahi, ʻo nā papaʻai momona i nā carotenoids - pēlā nō i loaʻa i ka zucchini - ke pale aku nei i nā maʻi puʻuwai ().

Hiki i ke fiber, potassium, a me nā carotenoids i zucchini ke hoʻohaʻahaʻa i ke kahe o ke koko, ka kolesterol, a me nā kumu pilikia ʻē aʻe no ka maʻi puʻuwai.

6. E hoʻoikaika paha i kāu ʻike

ʻO ka hoʻohui ʻana i ka zucchini i kāu papaʻai e kōkua paha i kāu ʻike.

ʻO ia kahi ʻāpana no ka mea waiwai ka zucchini i ka wikamina C a me ka beta-carotene - ʻelua mau mea nui e pono ai ke olakino maka (,).

Aia pū kekahi ʻo Zucchini i nā antioxidant lutein a me zeaxanthin. Hōʻike ka noiʻi e hiki i kēia mau antioxidant ke hōʻiliʻili i kāu retina, hoʻomaikaʻi i kou ʻike a hoʻoliʻiliʻi i kāu makaʻi i nā maʻi maka e pili ana i ka makahiki ().

Pākuʻi ʻia paha kēia i ka makaʻu haʻahaʻa o ka hoʻohaʻahaʻa macular, ʻo ia ke kumu nui o ka nalowale ʻana o ka ʻike i nā mākua (,).

Eia hou, hiki i nā papaʻai kiʻekiʻe i ka lutein a me ka zeaxanthin ke hoʻohaʻahaʻa i kou likelike o ka hoʻomohala ʻana i nā cataract, kahi ʻōpua o nā aniani e hiki ai i ka maka maka ʻole ().

Nui ka waiwai o Zucchini i ka manganese, lutein, zeaxanthin, a me nā huaora A a me C - nā meaola e kōkua i ka ʻike olakino a hoʻoliʻiliʻi paha i kou maka o nā ʻano maka e pili ana i ka makahiki.

7. Mei Kokua Kaumaha Lilo

ʻO ka ʻai mau ʻana o ka zucchini ke kōkua iā ʻoe e lilo i ka paona.

Waiwai kēia hua i ka wai a loaʻa ka liʻiliʻi o ka calorie, e kōkua paha iā ʻoe e noʻonoʻo ().

Hiki i kona ʻikepili ke hoʻoliʻiliʻi i ka pōloli a mālama i kou makemake ma ke kai ().

Eia kekahi, pili mau nā loulou i nā hua kiʻekiʻe a me nā mea kanu i ka pohō kaumaha a me ka lohi o ka loaʻa o ke kaumaha ma mua o ka manawa (,).

ʻO ka mea hou aʻe, ka lawe ʻana i nā starchy non-starchy, ʻōmaʻomaʻo ʻōmaʻomaʻo a me nā melemele melemele - me nā ʻano pilikino like ʻole i ka zucchini - ʻike pono ʻia i ka pohō kaumaha (,).

Nui ka waiwai o Zucchini i ka wai a me ka fiber akā haʻahaʻa i nā caloriu, nā mea āpau e kōkua i ka hōʻemi ʻana i ka pōloli a kōkua iā ʻoe e māʻona - hiki ke alakaʻi i ka pohō kaumaha i ka manawa.

8-11. Nā Pōmaikaʻi kūpono ʻē aʻe

Hāʻawi paha ʻo Zucchini i kekahi mau pono hou aʻe. ʻO ka mea i noiʻi maikaʻi ʻia e hoʻopili ʻia:

1. ʻO ke olakino iwi. Nui ka waiwai o Zucchini i ka lutein antioxidants a me ka zeaxanthin, a me ka huaʻai K a me ka magnesium, nā mea āpau e hiki ke kōkua i ka hoʻoikaika ʻana i nā iwi (,).
2. Nā hopena anticancer. Hōʻike ka paipu hoʻowalewale a me nā holoholona i nā zucchini extracts i kōkua i ka luku ʻana a i ʻole ka palena ʻana i ka ulu ʻana o kekahi mau maʻi ʻaʻai. Eia nō naʻe, pono ka noiʻi kanaka (,).
3. ʻO kahi prostate olakino. Hōʻike ka noiʻi holoholona e hiki i nā hua zucchini hua ke kōkua i ka palena ʻana i ka hyperplasia prostatic, kahi hoʻonui ʻana o ka prostate i kumu pinepine i nā pilikia urinary a me ka moekolohe i nā kāne ʻelemakule (42).
4. Hana thyroid. Hōʻike ka hoʻāʻo ʻana i nāʻiole e hiki i nā zucchini peel extract ke kōkua i ka mālama pono ʻana i nā pae hormonone thyroid. ʻLelo ʻia, pono ka noiʻi i nā kānaka ().

Hiki i ka Zucchini ke pōmaikaʻi i ka iwi, ka thyroid, a me ke olakino prostate. Loaʻa iā ia kahi waiwai anticancer. Eia nō naʻe, pono hou ʻia kahi noiʻi hou ma mua o ka hiki ke hoʻoholo ikaika.

12. Māmā e hoʻohui i kāu papaʻai

Kupanaha loa ʻo Zucchini a hiki ke ʻai maka ʻia a kuke ʻia paha.

Eia kekahi mau ala e hoʻopili ai i kāu mau meaʻai:

• Hoʻohui i ka maka i nā salakeke.
• Hoʻomoʻa ia me nā huaʻai a me nā lau i ke kauwela e hana i ratatouille.
• Hoʻopiha i ka laiki, nā lihi, a me nā mea kanu ʻē aʻe, a laila hoʻomoʻa ia.
• No kahi mea ʻoluʻolu e hoʻomoʻa ai, e hoʻohui i ka aila ʻoliva a kāwili iā ia.
• Hoʻomoʻa iā ia, a laila kāwili ʻia i loko o nā soups.
• E lawelawe iā ia ma ke ʻaoʻao, ʻoki a kuke ʻia paha me kahi kālika liʻiliʻi a me ka aila.
• E hoʻāʻo i ka palaoa a kāwili ʻia.
• Spiralize ia i spaghetti- a i ʻole linguine-like noodles, a ʻokiʻoki iā ia e pani i nā lau lasagna.
• Hoʻomoʻa iā ia i nā berena, pancakes, muffins, a i ʻole nā ​​pōpō.

I kekahi mau moʻomeheu, manaʻo ʻia ka pua zucchini he mea ʻono. Hiki iā ʻoe ke hoʻomoʻa hohonu iā ia a kāpīpī iā ia i nā salakeke maka, nā kopa, a me nā ipu.

Hiki ke ʻai maka ʻia a kuke ʻia hoʻi ʻo Zucchini i nā soups, nā ʻai, nā ʻalā, nā salakeke, nā mea i hoʻomoʻa ʻia, a me nā mea hou aʻe.

Ka Laina Lalo

ʻO Zucchini kahi squash akamai i waiwai i nā wikamina, nā minelala, a me nā mea kanu mea kanu.

Hāʻawi paha ia i nā pono olakino, mai ke hoʻomaikaʻi ʻana i ka digestion a i kahi haʻahaʻa o ka maʻi puʻuwai.

Kōkua paha ʻo Zucchini i kou mau iwi, thyroid, a me ka prostate.

Inā hoihoi ʻoe, e hoʻāʻo e hoʻohui i kēia hua palupalu a palupalu i kāu papaʻai i kēia lā.