ʻO nā pono āpau o Zucchini, Wehewehe ʻIa

Anter

• He aha ʻo Zucchini?
• ʻO Zucchini Nutr pono
• Nā pono olakino o Zucchini
• Hoemi i ka makaʻu o ka maʻi maʻi
• Kākoʻo i ka ʻai ʻana maikaʻi
• Hoʻoponopono i ke kō koko
• Hoʻokele i ka Cholesterol Koko
• Paipai i ka Hōʻike Ola
• Nā pilikia kūpono o Zucchini
• Pehea e kūʻai ai a ʻai ai iā Zucchini
• Nā Manaʻo Kōkua Zucchini
• Nānā no

Inā ʻoe e ʻimi nei e hoʻonui i kāu papaʻai, hiki i ka manawa e kiʻi ai i ka zucchini. Hoʻopiha ʻia ka squash me nā mea momona pono, mai nā maʻi anti-maʻi i ka maʻi i ka fiber-friendly fiber. He mea hoʻohana maʻalahi hoʻi ia, mahalo i kona ʻono, lahilahi e hana pono i nā entrées momona a me nā mea ʻono pū kekahi. Pono i nā deets hou ma mua o ke kūʻai ʻana i kahi ʻeke piha iā lākou? E hoʻomau i ka heluhelu ʻana no ka meaʻai a zucchini, nā pono olakino, a me nā mea hou aku (e like me ka meaʻai a ka chef's kiss-kūpono zucchini meaʻai meaʻai!).

He aha ʻo Zucchini?

He lālā paʻa o ka ʻohana ipu, zucchini's a variety of summer squash that count dear Produits like me kaʻuala, butternut squash, a me nā melon e like me nā hoahānau pili. Hiki ke loaʻa i nā kala like ʻole (ʻōmaʻomaʻo ʻōmaʻomaʻo, melemele, a me ʻōmaʻomaʻo keʻokeʻo a ʻaneʻane keʻokeʻo paha), akā ʻo ka ʻono a me ka waiwai o ka zucchini e like me ka papa, e like me ka University of Illinois Extension. Oh, a kiʻi i kēia: Ma ka ʻōlelo Botanically, he hua ka zucchini - kahi hua, pololei. Eia naʻe, hoʻomākaukau pinepine ʻia ma ke ʻano he veggie (ʻo ia ka ʻoki, hoʻomoʻa ʻia, hoʻomoʻa ʻia, hoʻomoʻa ʻia). (Pili: He aha ka Chayote Squash, pololei?)

ʻO Zucchini Nutr pono

Hāʻawi ka ʻiʻo a me ka ʻili o zucchini i nā meaola e like me ka fiber e hoʻolauna ana i ka digestion, calcium-building calcium, magnesium-boosting mood, a me ka potassium e kōkua ana i nā mākala. Hāʻawi pū ka squash holoʻokoʻa i nā antioxidant hakakā me ka maʻi, e like me ka wikamina C a me nā polyphenols. ʻOiai nā ʻanoʻano ʻai (nā mea ʻono a palupalu hoʻi) hāʻawi i kahi meaʻai ma o ka fiber, vitamona A, a me ka wikamina C, e like me ka mea kākau inoa i hoʻopaʻa ʻia ʻo Gina Holmes, MS, RD.N., L.D.

Eia ka ʻike kino o 1 kīʻaha i kālai ʻia o ka zucchini maka (~ 113 mau gram) e like me ka ʻOihana Mahiʻai a ʻAmelika Hui Pū ʻIa.

• 19 Kalepona
• 1 gram protein
• 1 gram momona
• ʻElima karbohidrat
• 1 gram fiber
• 3 gram kō

Nā pono olakino o Zucchini

Hoemi i ka makaʻu o ka maʻi maʻi

"Piha piha ʻo Zucchini i nā antioxidant pale-olakino, e like me beta-carotene, lutein, a me zeaxanthin," e puʻunaue ʻia ʻo Trista Chan, R.D., M.H.Sc. Hoʻohui ʻia, ʻike ʻia kēia mau meaola he carotenoids, nā pigment mea kanu antioxidant e hāʻawi i ka melemele, ʻulaʻula, a i ʻole ke kala ʻalani i nā huahana, e like me ka University of Oregon State. ʻO nā zucchini ʻōmaʻomaʻo a me nā melemele he carotenoids, akā loaʻa ka hope alahele ʻoi aku ma muli o kona kala melemele, e like me kahi noi 2017. A ʻaʻole pono e poina e pili ana i ka wikamina C i ka zucchini, a ʻo ia ka mana o kahi antioxidant, e like me kahi ʻatikala 2021.

Hoʻomanaʻo: ʻO nā Antioxidant, e like me nā mea ma zucchini, luku i nā radical manuahi (nā molekino weliweli, ʻoi aku ka nui, hiki ke alakaʻi i ke koʻikoʻi oxidative, i ka hopena e hōʻino i ka cell a hoʻonui i ka makaʻi o nā maʻi maʻi e like me ke kanesa), wahi a Chan. Hiki i ka ʻai ʻana i kahi papaʻai waiwai i nā antioxidants ke kōkua i ke kāohi ʻana i nā radical manuahi, pale i nā hunaola mai ke koʻikoʻi oxidative, a pēlā e pale aku ai i ka maʻi, e like me ka Academy of Nutr and Dietetics.

Kākoʻo i ka ʻai ʻana maikaʻi

"ʻO Zucchini kahi kumu waiwai nui o nā pulupulu i hiki ʻole ke hoʻoheheʻe ʻia," i ʻōlelo ʻo Holmes. ʻO ka fiber soluble, ʻo ia hoʻi, he prebiotic, ʻo ia hoʻi e hānai ana i nā koʻohune maikaʻi i kou ʻōpū. Mālama kēia iā lākou i ke olakino, e ʻae iā lākou e hoʻoponopono i nā hana digestive e like me ka momona o ka momona, e like me kahi ʻatikala 2018. A e like me ka inoa o ka inoa, soluble fiber is, well, soluble: Hoʻokomo ʻia ka wai i loko o ka GI tract, e hana ana i kahi mea like me ka gel e hoʻoliʻiliʻi i ka pahu a hiki i ka diarrhea ke maʻalahi. I kēia manawa, hoʻopili nā pulupulu insoluble i luna i ka stooland i ka neʻe ʻana o nā mākala ma loko o ka ʻōpū, i hiki ke pale aku i ka paʻa paʻa, e hoʻomaopopo ʻo Chan. (E pili ana: ʻO kēia mau pono o ka fiber e lilo ia i meaʻai nui loa i kāu ʻai)

Hoʻoponopono i ke kō koko

Hiki i ke olonā i ka zucchini ke kōkua i ka normalize i kāu pae kō kō. He mea koʻikoʻi kēia no ka mea hiki i nā kuʻi kō kō ke hoʻonui pinepine i kāu makaʻu o ka maʻi diabetes type 2, e like me ka Harvard T.H. Ke Kula Kula Ola o Chan. Penei pehea e hana ai: ʻAʻole hiki i ke kino ke haki a komo i ka fiber, no laila noho paʻa ia i ka palapala GI, e kōkua ana i ka lohi o ka lawe ʻana o ke kō - a no laila, hoʻokuʻu ʻia i loko o ke kahe o ke koko - ke mālama nei i nā kiʻekiʻe o ke koko mai ka spike, wahi a ʻO Sarah Muhammad, RD, kahi mea kākau inoa i hoʻopaʻa inoa ʻia a me ka mea hoʻokumu o Nutr me ka Manaʻo. Kuhi ʻia kahi ʻatikala 2016 e hoʻomaikaʻi i ka fiber i ka huna o ka insulin, ka hormone koʻikoʻi no ka mālama ʻana i nā pae kō kō olakino olakino.

Hoʻokele i ka Cholesterol Koko

Eia hou, aia ka fiber ma aneʻi e mālama i ka lā. Hiki i ka puluniu ke paipai i nā pae kolekeola olakino ma ka hōʻemi ʻana i ka LDL ("maikaʻi") kolesterol, wahi a Muhammad. Hana ia e like me kahi broom i ka wā e kahili ai i ka LDL cholesterol mai ke koko a i waho o ke kino ma o ka pahu, i ʻōlelo ʻo ia. Hiki i kēia ke kōkua i ka pale ʻana i kou puʻuwai, e like me ke kiʻekiʻe o ka LDL cholesterol pae e hoʻonui ai i kou maka o ka maʻi ahulau a me ka maʻi puʻuwai, e like me nā Centers for Disease Control and Prevention. (E nānā hoʻi: 15 Nā Mea ʻai ono Loa e Hoʻoiho ai Cholesterol)

Paipai i ka Hōʻike Ola

Aia i loko o Zucchini nā tona o ka wikamina A, kahi mea momona he mea nui ia no kāu peepers. "Kōkua ʻo Wikamina A i ke kākoʻo ʻana i ka ʻike maikaʻi ma o ka pale ʻana i ka maka o nā maka mai ka hōʻino ʻana o ka lā a me ka hana ʻelemakule kūlohelohe," i wehewehe ai ʻo Holmes. Eia kekahi, "mālama ia i ka hana o nā photoreceptors i loko o kāu mau maka," hoʻohui ʻo ia. He mea nui loa kēia, e noʻonoʻo ana i nā photoreceptors nā hunaola i ka maka e kōkua iā ʻoe e ʻike ma ka ʻike ʻana i ka malamalama a me ka hoʻouna ʻana i ka ʻike i ka lolo, e like me ka American Academy of Ophthalmology. Eia kekahi, ʻo ka huaʻai A e hoʻemi i ka makaʻu o ka makapō a me nā maka maloʻo, e like me ka Academy of Nutr and Dietetics.

Nā pilikia kūpono o Zucchini

Ma ka laulaha, palekana ka zucchini, no ka mea ʻaʻole ia he meaʻai āpau i ka meaʻai, wahi a Muhammad. Eia nō naʻe, like nā protein i ka zucchini me ka pollen ragweed, no laila makemake ʻoe e ʻai me ka akahele me ka akahele inā ʻaʻohe ʻoe e pale i ka ragweed. I kēia hihia, ʻo ka ʻai ʻana i ka zucchini maka e hoʻomaka ai i ka maʻi allergy waha, kahi ʻano e hiki ai ke ʻāʻī ka puʻu a me nā lehelehe / alelo / waha, e like me ka American College of Allergy, Asthma, & Immunology. Ma ka ʻaoʻao hoʻohuli, hiki paha iā ʻoe ke ʻai i nā zucchini kuke me ka ʻole o kahi pilikia, ʻoiai ke hoʻololi loa ka wela i nā protein, no laila ʻike kou kino iā lākou he mea maikaʻi ʻole. Eia nō naʻe, inā he mōʻaukala kāu no nā maʻi ʻaina pollen, ʻo kāu koho maikaʻi loa ka nānā ʻana me kahi mea alalā ma mua o ka hoʻāʻo ʻana i ka ʻōmiʻi. (Pili: Nā Mea ʻai maikaʻi a maikaʻi ʻole hoʻi no nā maʻi āpau)

Pehea e kūʻai ai a ʻai ai iā Zucchini

Ma ka hale kūʻai, hiki iā ʻoe ke loaʻa ka zucchini maka, kēpau, a i ʻole ka hau.

Hiki ke loaʻa ka zucchini maka a holoʻokoʻa paha i ka noodles (aka "zoodles"). A i ʻole, ʻoiaʻiʻo, hiki iā ʻoe ke kūʻai maka a laila DIY i kāu zoodles ponoʻī me kahi kōkua iki mai kahi spiralizer (Buy It, $ 10, amazon.com).

Ma ka ʻāpana paʻahau, loaʻa paha iā ʻoe ka zucchini ma kāna iho. Ke kūʻai nei i nā zoodles pūʻolo (Buy It, $ 5, freshdirect.com) a i ʻole zucchini paʻahau, paipai ʻo Chan e ʻimi i kahi huahana e papa inoa nei i ka "zucchini" ma ke ʻano he kumu hoʻokahi wale nō. "ʻO kēia ke koho olakino loa loa no ka mea ke loaʻa nei iā ʻoe he 100 pākēneka mau mea kanu. He like ia me ke kūʻai ʻana mai i kahi zucchini pūʻolo ʻole ʻole mai ke kūlana kūʻai, akā i kahi ʻano maʻalahi," i ʻōlelo ʻo ia.

Ke kūʻai ʻana i ka maka, zucchini holoʻokoʻa i ke alaloa hana, e nānā i nā mea manuahi ʻole o nā wahi palupalu a wīwī paha (nā ʻōuli o ka hōʻino) a he kala ʻulaʻula, ʻili ʻōlinolino, a me nā ʻano paʻa (hōʻailona he hou a pala), e like me ka Kulanui o Nebraska-Lincoln. Ma ka home, pale i ka holoi ʻana i ka zucchini ma mua o ka waiho ʻana i loko o ka pahu hau. No ke aha mai? No ka hiki i ka holoi ʻana ke hoʻopio i ka squash me ka wikiwiki, no laila e kali a mākaukau ʻoe e hoʻohana maoli - aia ma loko o ʻekolu a ʻehā mau lā o ke kūʻai ʻana, e like me ka UNL - holoi.

Ke mākaukau ʻoe e ʻai i ka zucchini, ʻoluʻolu iā ia a kuke a kuke ʻia paha, wahi a Chan. Hiki iā ʻoe ke hoʻolapalapa, hoʻolapalapa, māhu, ʻū, a hoʻomoʻa i ka palaʻai, a i ʻole hoʻohui ʻia i nā mea i hoʻomoʻa ʻia no nā mea momona a me nā makū (Zucchini berena, ʻo wai?). Hiki iā ʻoe ke sneak iā ia i loko o ka oatmeal a i ʻole nā ​​mea leʻaleʻa no kahi lawelawe keu o ka veg.

A ʻo ICYMI ma luna, ʻo ka ʻili a me nā hua e ʻai pū ʻia, e like me kā Holmes - no laila ʻaʻole pono e ʻili a i ʻole de-seed ka palaʻai. ʻO nā poʻo, ʻoiai: he kiʻekiʻe ka wai o Zucchini, no laila hiki ke kuke i ka kuke ʻana. I mea e hōʻalo ai i kēia, koi aku ʻo Muhammad e ʻokiʻoki i ka zucchini (i, i nā cubes, nā ʻāpana, a i ʻole nā ​​puni) a me ka paʻakai liʻiliʻi ʻana iā ia ma mua o ka kuke ʻana. E noho ʻo ia no 20 a 30 mau minuke, a laila pākuʻi i ka palaʻai me kahi kāwele pepa e hemo ai ka māhuahua nui loa. Hoʻohui ia i kāu meaʻai me ka maʻa mau a loaʻa iā ʻoe kahi mea paʻa, crispier zucchini ipu.

Nā Manaʻo Kōkua Zucchini

"ʻO Zucchini kahi mea kanu ʻai māmā me ka ʻono māmā, [e hoʻolilo] ia i canvas kūpono no nā ʻano kīʻaha like ʻole," kaʻana like ʻo Holmes. Pono inspo? Eia kahi lima o nā manaʻo no ka meaʻai deluc zucchini:

Me he kīʻaha ʻaoʻao pūlehu ʻia. No kahi ʻaoʻao ʻoluʻolu, ua paipai aku ʻo Muhammad i ka hoʻomoʻa ʻana i ka zucchini me kaʻuala a me nā ʻaka. "ʻOkiʻoki i kāu mau mea ʻai āpau, hoʻolei i ka aila, hoʻomoʻi i ka paʻakai / pepa / kālika pauka, a hoʻomoʻa [i] 400 ° F no 25 a 30 mau minuke," i ʻōlelo ʻo ia. E lawelawe iā ia ma ka ʻaoʻao o ka pasta, e like me ka penne me nā ʻakaʻakai a i ʻole ka moa moa a me ka laiki palaunu.

Kālua ʻia me nā mea ʻala. ʻO Sautéing cut zucchini kekahi ala maʻalahi e hoʻomākaukau i ka palaʻai. E ʻoluʻolu iā ia ma ke ʻano he ʻaoʻao a i ʻole "hoʻohui i loko o kahi pā palai a pasta paha," e ʻōlelo nei ʻo Chan. A i ʻole e kīloi iā ia i loko o kahi saladi mahana, e like me kēia salakeke veggie lentin mehana.

I ka lasagna. E heʻe i kahi peeler mea kanu (Buy It, $ 9, amazon.com) ma kahi zucchini, ma luna a ma lalo, pololei ma o ka ʻili a me ka ʻiʻo. E hana kēia i nā "lipine" zucchini lōʻihi, i hiki ke hana ʻia ma waena o nā papa o ka pasta a me ka hua kōmato i ka lasagna. Hiki iā ʻoe ke hoʻohana i nā lipine zucchini ma kahi o o ka pasta no kahi kīʻaha gluten-ʻole, e like me kēia zucchini a me ka hoʻoilina hoʻoilina tomati hoʻoilina.

I ka salakeke. Kupaianaha nui ka zucchini maka, e hoʻolilo iā ia i mea hoʻohui maikaʻi loa i kāu salada hele. Kāpala i ka zucchini i loko o nā cubite nahu ʻia a ʻokiʻoki iā ia i mau lipine lahilahi, e ʻōlelo ana ʻo Holmes. Mai laila aku, hoʻolei i ka zucchini "me ka lole vinaigrette, nā mea kanu hou, a me ka quinoa [no] kahi ala hou e hōʻoluʻolu ai i ka saladi," wahi a Holmes.

I loko o nā mea kālua. Mahalo i kona ʻono ʻoluʻolu a me ka wai kiʻekiʻe, hiki i ka zucchini ke hana i nā meaʻai momona i hoʻomoʻa ʻia me ka momona me ka hoʻololi ʻole i ka ʻono. E nānā pono i ka heʻe ʻana i ka paʻakai i mea e hōʻalo ai i kahi mea ʻono paʻakai. E hoʻomaka, e hana i kēia mau kokoleka kokoleka zucchini a i ʻole nā ​​muffins blueberry zucchini palaoa.

Nānā no