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Zucchini, nke a makwaara dị ka Courgette bụ ụdị ndapụta oge ọkọchị nke na-eto tumadi n’oge ọnwa ọkọchị ma bụrụ nke ezinụlọ gourd (dị ka gourd gourd and ridge gourd). A na-akpọ ya botanically dị ka mkpụrụ osisi ma ewere ya dị ka akwụkwọ nri nwere ezigbo akpụkpọ, obere mkpụrụ oriri na anụ na-eri anụ.
A na-enweta skwọsh a n'oge dị iche iche. Fọdụ ụdị mkpụrụ osisi ndị a ma ama bụ zucchini ọla edo nke nwere oroma na-acha odo odo, cocozelle nke nwere obere mgbada, fordhook nke curved, cylindrical and smooth, gadzukes with light green ridges, magda with pale green green and other which na-adịkarị okirikiri, dị arọ, na-adị larịị na enweghị mkpụrụ.
Ndị na-eme nchọpụta kwubiri na ụzọ kachasị mma isi eri anụ zucchini bụ na-enweghị agbachapụ ka ọtụtụ nri na-adị na anụ ahụ ya. Ọ bụ ezigbo mmiri, vitamin C, vitamin A, folate na beta-carotene, ịkpọ aha ole na ole.
mmega ahụ maka ida afọ abụba
Uru nri na-edozi ahụ nke Zucchini
100 g nke zukini nwere 94,79 g mmiri na 17 kcal ike. O nwekwara protein 1.21, 1 g eriri nri, 16 mg calcium, iron 0.37 mg, 18 mg magnesium, phosphorus 38 mg, 261 mg potassium, sodium 8 mg, 0.2 mcg selenium, 17.9 mg vitamin C, vitamin 0.01 B1, 0.094 vitamin B2, vitamin B3 0.451, 24 mcg folate, 0.163 mg vitamin B6, 120 mcg beta-carotene, 4.3 mcg vitamin K na 200 IU vitamin A.
Uru Ahụike nke Zucchini
1. Na-akwalite mgbaze ahụike
Zucchini bu akwukwo nri nke oge ya nwere oke ogwu. O bara ọgaranya na eriri nri nke na - enyere aka belata nsogbu niile dị ka nri, afọ ntachi na gas afọ. Ọ na-enyere aka ịnọgide na-enwe ezi eriri afọ ahụ ike.
2. Na-ebelata ogo glucose
Ezigbo ego nke eriri na-adịghị edozi na zucchini dị nnọọ irè iji gbochie mmalite nke ụdị ọrịa shuga 2. Iri oke akwukwo nri a na - enyere aka belata onodu nke metabolic syndrome ma melite ndidi glucose, gbochie oria shuga.
3. Na-enye aka na ahụ ike
Zucchini dị obere kalori na nnukwu oriri, potassium na magnesium - ihe niile dị mkpa maka ahụike obi. Eriri dị n’ime zukini na-enyekwara aka belata ihe ize ndụ nke ọrịa obi dị ka ọrịa strok. [1]
4. Na-enyere nsogbu ọhụ ụzọ
Mbara vitamin C na beta-carotene bara ụba na zukini na-enyere aka ịchekwa ahụike na enyemaka ọhụụ na nsogbu ndị metụtara ya. Ọzọkwa, antioxidants dị ka lutein na zeaxanthins na zukini na-enyere aka belata nsogbu ọhụụ metụtara afọ. [abụọ]
5. Na-enyere aka n’ibu njikwa ibu
Zucchini bu akwukwo nri nkpuru osisi nke an’ericha n’uwa nile. Ọ dị obere na starch, obere carbohydrates mana nnukwu eriri na mmiri. Nke a na-eme ka zucchini bụrụ nri nwere obere abụba nke na-enye aka maka ijikwa ibu na obere oge.
6. Nwere ike nweta mmetụta anticancer
Ọnụ ọgụgụ dị elu nke beta-carotene na vitamin C na akwukwo nri a na-enyere aka belata mmebi megide nrụgide oxidative na ahụ, nnukwu ego nke na-abụkarị ọrụ kpatara ọrịa kansa dị ka ọrịa prostate na ụmụ nwoke. [3]
7. Nguzozi etopu nke ure thyroid
Ọnụnọ nke polyphenols na vitamin C na peels nke zucchini dị irè n'ịhazi usoro nke hormonal nke thyroid na adrenal glands. Ọzọkwa, manganese na mkpụrụ osisi a na-akwalite ịrụ ọrụ kwesịrị ekwesị nke glands ndị a.
8. Na-ewusi ọkpụkpụ na ezé ike
Lutein na zeaxanthin bụ abụọ carotenoids dị na zukini nke na-enyere aka iwusi ọkpụkpụ na ezé ike ma gbochie ọrịa ndị metụtara ha. Zucchini nwekwara ọgaranya na vitamin k, magnesium na folate nke na-eme ka ọkpụkpụ ahụ too. [4]
9. Na-ebelata nrụgide oxidative
Ngwongwo nke antioxidant nke zucchini na - enyere aka ikpochapu ihe ojoo n’ahu anyi ma gbochie ihe egwu nke aru n’aru aru. Lutein, beta-carotene na zeaxanthin bụ antioxidants ole na ole dị na zukini. [5]
polishing ahụ n'ụlọ na home remedies
10. Mee nwayọ n’eme agadi
Antioxidants nwere ikike mgbochi ịka nká nke na-echebe akpụkpọ ahụ pụọ na nrụgide oxidative ma na-ebelata nká. Zucchini juputara na antioxidants dika beta-carotene nke na-eme ka mpempe akwụkwọ sie ike ma na-alụ ọgụ ọ bụla mebiri akpụkpọ ahụ n'ihi ụzarị ọkụ UV.
11. Meziwanye ahụ ike nke uche
N'ime nnyocha, a chọpụtara na lutein, antioxidant dị ike dị na zucchini metụtara ọrụ ncheta dị mma na ọrụ ntụgharị uche na ndị okenye. Iri zucchini na-enyere aka bulie ọnọdụ ahụ ma gbochie ọrịa uche dịka nrụgide na ịda mba. Riboflavin ma ọ bụ vitamin B2 na mkpụrụ osisi a na - enye aka igbochi Alzheimer na ndị okenye. [6]
12. Na-ewedata ogo cholesterol
Zucchini bụ eriri nwere ọgaranya na obere kalori. Nnukwu eriri dị na akwukwo nri a na-ebelata oke kọlesterol dị na akwara ma gbochie ihe egwu nke ọrịa dịka ọrịa obi na ọrịa obi. [7]
13. Nwere ike ịgwọ ụkwara ume ọkụ
A na-ebute Asthma tumadi n'ihi mbufụt nke akpa bronchial. Zucchini nwere ihe na-egbochi mbufụt nke na-enyere aka belata mbufụt nke ikuku ume na ngụgụ ma gbochie nsogbu iku ume. Ọzọkwa, vitamin C na mkpụrụ osisi ahụ na-egbochi ọgụ ụkwara ume ọkụ. [8]
14. Na-ebelata obara obara
Sodium na potassium bụ electrolytes abụọ dị mkpa na ahụ ma ha kwesịrị ịdị na nha 2: 1. Mgbe ndị mmadụ riri oke nri ratụ ratụ, sodium na-adị elu na-ebute ọbara mgbali elu. Dị ka zucchini bara ọgaranya na potassium, ọ na - enyere aka idozi mmetụta ọjọọ nke sodium na ọbara mgbali elu.
15. Na-akwalite uto ntutu
Vitamin B2, zinc na vitamin C na zucchini na enyere aka kwalite ntutu ma mezie ntutu isi ike. Ogige ndị a dị mkpa na-enye aka igbochi ọnọdụ ntutu dị ka ntutu isi, ntutu isi na dandruff.
Ajụjụ ndị a na-ajụkarị
1. Kedu ihe m nwere ike iji ọtụtụ zucchinis mee?
Enwere ike iji Zucchini mee ihe n'ọtụtụ ụzọ dịka salads, inine agwakọtara, ofe, sandwiches, noodles yana keki na muffins. Cheta ịchekwa ya na ngwa nju oyi n’ihi na ọ bụ ụzọ kachasị mma iji chekwaa antioxidants ya na nri ndị ọzọ.
2. Nnukwu zucchinis ọ dị mma iri?
Nnukwu zucchini jupụtara na mkpụrụ, nwee uto ilu na oyi akwa dị na mpụta. Ee, nnukwu zukini ka dị mma iri, ọ na-ewe naanị obere oge iji kwadebe.
3. Zukini dị ukwuu nwere ike ime ka ị rịa ọrịa?
Zucchini na-emepụta obere ihe na-egbu egbu nke a na-akpọ cucurbitacin iji chụpụ ụmụ ahụhụ. Yabụ, iri oke nri nke akwukwo nri a nwere ike ibute nsonaazụ dị ka afọ ọsịsa, ọgbụgbọ, nju anya na mgbu afọ.
