Shin Za Ku Iya Cin Raw Zucchini?

Wadatacce

• Amfanin lafiya
• Risksarin haɗari
• Tsaro da kiyayewa
• Layin kasa

Zucchini, wanda aka fi sani da courgette, wani nau'in squash ne na bazara mai yawan amfani da abinci.

Duk da yake galibi ana dafa shi, mutane da yawa suna jin daɗin cin ɗanyen zucchini ma, kamar yadda yake aiki sosai a cikin salatin, tare da tsoma, a matsayin abin ruɗewa, ko ma karkacewa don yin taliya mai ƙanƙanci.

Koyaya, akwai damuwa cewa cin ɗanyen zucchini na iya zama mummunan ga lafiyar ku.

Wannan labarin yana taimakawa amsa tambayar - shin zaku iya cin ɗanyen zucchini?

Amfanin lafiya

Kodayake ana daukar zucchini a matsayin kayan lambu, an rarraba shi a matsayin ana fruitan itace. Kamar sauran fruitsa fruitsan itace, ɗumbin abubuwan gina jiki na iya amfani da lafiyar ku ta hanyoyi da yawa.

Anan akwai wasu hanyoyin da cin zucchini na iya inganta lafiyar ku:

• Cushe da na gina jiki. Zucchini yana ba da bitamin, ma'adanai, da sauran mahaɗan tsire-tsire masu amfani kamar polyphenols. Wadannan mahaukatan suna aiki azaman antioxidants, wanda ke kare kwayoyin halittarku daga lalacewar cutarwa kyauta (1,).
• Yana inganta narkar da lafiya. Ruwa da duka zaren mai narkewa da mara narkewa a cikin zucchini na iya taimakawa rage haɗarin rashin ƙarfin ciki. Har ila yau, narkewar fiber yana aiki a matsayin tushen abinci mai gina jiki don ƙwayoyin cuta na hanji (3,).
• Zai iya inganta asarar nauyi. Zucchini yana cikin ruwa da zare amma ba shi da kalori sosai. Waɗannan kaddarorin na iya dakatar da ƙoshin abincin ku kuma taimaka rage nauyi (,).
• Yana inganta matakan sukari cikin jini. Zucchini yana da ƙarancin carbi kuma kyakkyawan tushen fiber. Abincin da ke cike da zare daga fruitsa fruitsan itace da kayan marmari na iya taimakawa wajen sarrafa yawan sukarin jini a cikin mutane masu ciwon sukari na 2 ().
• Zai iya inganta lafiyar zuciya. Zucchini shine kyakkyawan tushen fiber mai narkewa, bitamin C, da potassium, dukkansu suna iya rage abubuwan haɗarin cututtukan zuciya (,,).
• Iya inganta hangen nesa. Zucchini yana ba da beta-carotene da bitamin C, waɗanda ke inganta lafiyar gani. Sun kuma ƙunshi antioxidants lutein da zeaxanthin, wanda na iya rage haɗarin matsalar ido da ta shafi shekaru (,).

Zucchini yana da alaƙa da fa'idodi da yawa na kiwon lafiya, kamar haɓaka narkewa, rage nauyi, ƙoshin lafiyar suga, lafiyar gani, da inganta lafiyar zuciya.

Risksarin haɗari

A mafi yawan lokuta, ɗanyen zucchini yana da aminci don cin abinci ba tare da wani illa ba.

Koyaya, zaku iya haɗuwa da wani lokaci mai zafi. Wannan haushi ya fito ne daga cucurbitacins, wani nau'in mahaɗan da aka samo a cikin membobin gidan Cucurbitaceae, kamar squash, zucchini, and gourds (,).

Ana alakanta yawan cin abinci mai cike da sinadarai masu guba da mutuwar tumaki da shanu. A cikin mutane, an danganta su da tashin zuciya, amai, gudawa, zubar gashi, har ma da mutuwa (,).

Koyaya, waɗannan tasirin galibi suna da alaƙa da cin membobin gidan Cucurbitaceae waɗanda ke ƙunshe da adadi mai yawa na cucurbitacins, kamar wasu gourds - ba nau'ikan girma na kasuwanci ba ().

Yayin da guba ta cucurbitacin ke da hadari, amma ba kasafai ake samun shi ba daga zucchinis da aka saya, saboda masu samar da kayayyaki kan zabi irin kayan amfanin gona wadanda ba su da yawa a cikin kayan masarufi. Madadin haka, ka mai da hankali yayin cin zucchini na daji, saboda sun fi yawa a cikin wadannan mahadi (, 17).

Wannan ya ce, idan kuka ciji a cikin zucchini kuma ya ɗanɗana daɗi mara daɗi da ɗaci, ya fi kyau ku tofa shi ku zubar da fruita fruitan fruita fruitan toa fruitan gaba ɗaya don ku guji haɗarin cutar guba ta cucurbitacin.

Wani tasiri mai tasiri na cin ɗanyen zucchini shine kumburi. Wannan yana faruwa ne ta hanyar abubuwan gina jiki kamar cellulose, tsarin tsarin ganuwar kwayar halitta, da fiber mai narkewa, wanda kwayar cutar bakteriya mai lafiya ke samarda shi kuma yake samar da iskar gas a matsayin sakamako mai illa ().

Aƙarshe, kamar kowane ɗanyen rawa fruitan itace, akwai yiwuwar gurɓatarwa daga ƙwayoyin cuta ko ƙwayoyin cuta ().

Don rage haɗarin guba ta abinci, tabbatar an wanke thea fruitan itacen sosai da ruwan sanyi yayin goge fata da burushi mai taushi. Adana yanke zucchini a cikin firinji (,).

Goge zucchini tare da buroshi mai taushi kafin cin abincin zai taimaka wajen rage kwayoyin cuta a fatar sannan kuma zai iya rage ragowar maganin kwari da aka samo akan sabbin kayan amfanin gona ().

Raw zucchini gabaɗaya yana da aminci don ci, amma a wasu yanayi, yana iya zama mai ɗaci sosai. Wannan yana nuna cewa yana da yawa a cikin cucurbitacins, waɗanda sune mahaɗan da zasu iya zama mai guba. Koyaya, guba cucurbitacin abu ne mai wuya daga nau'ikan kasuwanci.

Tsaro da kiyayewa

A takaice dai, nau'ikan kasuwancin zucchini ya zama mai lafiya don cin ɗanyen.

Suna da daɗi, masu ƙoshin lafiya, kuma ana iya more su ta hanyoyi da dama.

Koyaya, idan kuka ciji cikin zukini mai tsananin ɗaci, ya fi kyau ku zubar da shi. Wannan alama ce ta babban adadin cucurbitacins, wanda zai iya zama cutarwa.

Kodayake yana da wuya cewa za ku sayi zucchini mai ɗaci ƙwarai daga babban kanti, idan kun yi, zai fi kyau ku ɓata gefen taka tsantsan ku jefa ta waje.

Wancan ya ce, yawancin kayan da aka saya daga manyan kantuna ko gonaki na da aminci da lafiya don cin ɗanye ko dafa shi.

Tabbatar da wanke zucchini sosai don kaucewa haɗarin gurɓata daga ƙwayoyin cuta. Allyari, tabbatar da adana shi yadda ya dace a cikin firiji don amfanin gaba.

Raw zucchini na kasuwanci yawanci amintacce, mai daɗi, kuma mai ƙoshin lafiya. Kawai ka tabbata ka wanke shi sosai don rage haɗarin guba na abinci da adana shi yadda ya dace. Idan kaga wanda yaji mai daci sosai, to ka yar dashi.

Layin kasa

Ya kamata nau'ikan kasuwanci na zucchini su zama lafiya don cin ɗanyen mai haɗari kaɗan.

Suna girma da zaɓaɓɓe kuma suna da ƙarancin cucurbitacins, waɗanda sune mahaɗan da aka samo ta halitta a cikin zucchini, squash, da gourds waɗanda zasu iya zama masu guba a cikin allurai masu yawa.

Koyaya, idan kuka ciji a cikin zucchini kuma yana da ɗaci ƙwarai, yana da kyau a zubar da fruita fruitan fruita fruitan gaba ɗaya don kauce wa haɗarin guba na cucurbitacin, wanda zai iya zama haɗari.

Hakanan, tabbatar da wanke zucchini sosai don cire alamun ƙwayoyin cuta ko ƙwayoyin cuta da ke cikin yanayi waɗanda na iya haifar da guba ta abinci.