12 Amfanin Lafiya da Abinci na Zucchini

Wadatacce

• 1. Mawadaci a cikin Abubuwa Masu Yawa
• 2. Maɗaukaki a cikin Antioxidants
• 3. Taimakawa wajen Narkar da Lafiya
• 4. Zai Iya Rage Matakan Sugar Jinin
• 5. Zai Iya Inganta Lafiyar Zuciya
• 6. Iya Karfafa Ganinka
• 7. Mayu Taimakawa Rashin nauyi
• 8–11. Sauran Fa'idodin Dama
• 12. Sauƙin toara wa Abincin ku
• Layin .asa

Zucchini, wanda aka fi sani da courgette, shine yanayin bazara a cikin Cucurbitaceae dangin shuka, tare da kankana, spaghetti squash, da kokwamba.

Zai iya girma zuwa fiye da ƙafa 3.2 (mita 1) a tsayi amma yawanci ana girbe shi yayin da har yanzu bai balaga ba - yawanci awo ƙasa da inci 8 (20 cm).

Kodayake ana daukar zucchini a matsayin kayan lambu, an rarraba shi a matsayin aa fruitan itace. Yana faruwa a cikin nau'ikan da yawa, waɗanda ke zuwa launuka daga rawaya mai zurfi zuwa kore mai duhu.

Duk da yake squashes ya samo asali ne a cikin Amurka, wannan nau'in an fara kirkirar shi ne a farkon 1800s a Italiya ().

An yi amfani da Zucchini a cikin maganin gargajiya don magance mura, ciwo, da kuma yanayin kiwon lafiya daban-daban. Koyaya, ba duk amfaninta bane kimiyya ke tallafawa.

Anan akwai fa'idodin tushen tushen 12 na zucchini.

1. Mawadaci a cikin Abubuwa Masu Yawa

Zucchini yana da wadata a cikin bitamin da yawa, ma'adanai, da sauran mahaɗan tsire-tsire masu amfani.

Kofi ɗaya (gram 223) na dafa shi zucchini yana samarwa ():

• Calories: 17
• Furotin: Gram 1
• Kitse: ƙasa da gram 1
• Carbs: 3 gram
• Sugar: Gram 1
• Fiber: Gram 1
• Vitamin A: 40% na Abinda ake Magana a Kullum (RDI)
• Harshen Manganese: 16% na RDI
• Vitamin C: 14% na RDI
• Potassium: 13% na RDI
• Magnesium: 10% na RDI
• Vitamin K: 9% na RDI
• Folate: 8% na RDI
• Copper: 8% na RDI
• Phosphorus: 7% na RDI
• Vitamin B6: 7% na RDI
• Thiamine: 5% na RDI

Hakanan ya ƙunshi ƙananan ƙarfe, alli, zinc, da sauran bitamin na B da yawa.

Musamman, wadataccen bitamin A yana iya tallafawa hangen nesa da tsarin rigakafi.

Raw zucchini yana ba da kwatankwacin bayanin abinci mai gina jiki kamar na zucchini da aka dafa, amma tare da ƙasa da bitamin A da ƙarin bitamin C, mai gina jiki wanda yake daɗa ragewa ta dafa abinci.

Zucchini ya ƙunshi nau'ikan bitamin, ma'adanai, da mahaɗan tsire-tsire masu amfani. Dafafaffen zucchini yana da yawa musamman a cikin bitamin A, kodayake ɗanyen zucchini ya ƙunshi ƙasa kaɗan.

2. Maɗaukaki a cikin Antioxidants

Zucchini ma mai wadata ne a cikin antioxidants.

Antioxidants sune mahaɗan tsire-tsire masu amfani waɗanda ke taimakawa kare jikinku daga lalacewa ta hanyar ƙwayoyin cuta kyauta.

Carotenoids - kamar lutein, zeaxanthin, da beta-carotene - suna da yawa a cikin zucchini ().

Waɗannan na iya amfanar idanunku, fatarku, da zuciyarku, tare da ba da wasu kariya daga wasu nau'ikan cutar kansa, kamar su cutar kansar mafitsara ().

Bincike ya nuna cewa fatar shukar tana da mafi girman matakan antioxidants. Yellow zucchinis na iya ɗauke da matakan mafi girma fiye da na koren haske (5,).

Zucchini yana alfahari da yawancin antioxidants wanda na iya samar da fa'idodi daban-daban na kiwon lafiya. Ana samun matakan mafi girma a cikin fatar 'ya'yan itace.

3. Taimakawa wajen Narkar da Lafiya

Zucchini na iya haɓaka narkewar lafiya ta hanyoyi da yawa.

Don masu farawa, yana da wadataccen ruwa, wanda zai iya lausasa kujeru. Wannan yana sauƙaƙa musu wucewa kuma yana rage damar maƙarƙashiyar (7).

Zucchini shima yana dauke da fiber mai narkewa da mara narkewa.

Furewa mara narkewa yana kara girma zuwa kujeru kuma yana taimakawa abinci ya ratsa cikin hanjinka cikin sauƙi, yana ƙara rage haɗarin maƙarƙashiya. Wannan fa'idodin yana haɗuwa idan kuna da wadataccen ruwa a abincinku ().

A halin yanzu, fiber mai narkewa yana ciyar da ƙwayoyin cuta masu amfani a cikin hanjin ku. Hakanan, waɗannan ƙwayoyin cuta masu ƙayatarwa suna samar da mai mai gajeren sarkar (SCFAs) wanda ke ciyar da ƙwayoyin hanjinku ().

Abin da ya fi haka, SCFAs na iya taimakawa rage ƙonewa da alamomin wasu cututtukan hanji, irin su cututtukan hanji (IBS), cututtukan Crohn, da ulcerative colitis (,,).

Zucchini yana da wadataccen ruwa da zare, mahadi guda biyu waɗanda zasu iya haɓaka narkewar lafiya ta hanyar rage haɗarin maƙarƙashiya da alamomin cututtukan gut.

4. Zai Iya Rage Matakan Sugar Jinin

Zucchini na iya taimakawa rage matakan sukarin jini a cikin mutanen da ke da ciwon sukari na 2.

A gram 3 na carbi a kowane kofi da aka dafa (gram 232), zucchini yana ba da babbar madaidaiciyar ƙaramar carbi ga taliya ga waɗanda ke neman rage cin abincin. Zai iya zama jujjuya ko a yanka shi don maye gurbin spaghetti, linguini, ko lasagna noodles a cikin jita-jita.

Abincin mai ƙananan-carb na iya rage yawan sukarin jini da matakan insulin, duka waɗannan na iya sa matakan sukarin cikin jini ya daidaita kuma ya rage buƙatar magani ga mutanen da ke da ciwon sukari na 2 (,).

Abin da ya fi haka, zaren zucchini na taimakawa wajen daidaita suga a cikin jini, yana hana matakan yin kaikayi bayan cin abinci. Abincin da ke cike da zare daga fruitsa fruitsan itace da kayan marmari - gami da zucchini - ana alakanta shi da ƙananan haɗarin ciwon sukari na 2 ()

Hakanan zaren da aka samo a cikin zucchini na iya taimakawa ƙara ƙwarewar insulin, wanda zai iya taimakawa wajen daidaita sikarin jini kuma ().

Bugu da ƙari, nazarin dabba ya lura cewa cirewar bawon zucchini na iya taimakawa rage sukarin jini da matakan insulin. Wannan na iya zama saboda ƙwayoyin antioxidants masu ƙarfi na fata ().

Koyaya, ana buƙatar binciken ɗan adam kafin yanke shawara mai ƙarfi.

Fibirin Zucchini na iya ƙara ƙwarewar insulin da kuma daidaita matakan sukarin jini, da yiwuwar rage haɗarin kamuwa da ciwon sukari na 2.

5. Zai Iya Inganta Lafiyar Zuciya

Zucchini na iya ba da gudummawa ga lafiyar zuciya.

Babban abun ciki na fiber na iya zama babban alhakin. Karatun aiki ya nuna cewa mutanen da suka fi yawan fiber suna da kasadar kamuwa da cututtukan zuciya (,).

Pectin, nau'ikan nau'ikan fiber mai narkewa da ake samu a cikin zucchini, yana da tasiri musamman wajen rage duka da kuma "mummunan" matakan LDL cholesterol (,).

A cikin sake nazarin karatuttukan 67, cinyewa kamar gram 2-10 na fiber mai narkewa a kowace rana na kimanin watanni 1-2 ya ragu, a matsakaita, duka cholesterol ta 1.7 mg / dl da “bad” LDL cholesterol ta 2.2 mg / dl ( ).

Zucchini shima mai wadataccen potassium ne, wanda zai iya taimakawa rage hawan jini ta hanyar faɗaɗa jijiyoyin jini. Hawan jini mai koshin lafiya yana da alaƙa da ƙananan haɗarin cututtukan zuciya da bugun jini (,,,,).

Bugu da ƙari, abincin da ke cikin carotenoids - kamar yadda ake samu a cikin zucchini - yana bayyana musamman kariya daga cututtukan zuciya ().

Fiber, potassium, da carotenoids a cikin zucchini na iya rage hawan jini, cholesterol, da sauran abubuwan da ke haifar da cututtukan zuciya.

6. Iya Karfafa Ganinka

Zucara zucchini a cikin abincinku na iya taimaka wa ganinku.

Wannan wani bangare ne saboda zucchini yana da wadataccen bitamin C da beta-carotene - abubuwan gina jiki biyu masu mahimmanci ga lafiyar ido (,).

Zucchini yana dauke da antioxidants lutein da zeaxanthin. Bincike ya nuna cewa wadannan antioxidants zasu iya taruwa a cikin idodarku, inganta hangen nesan ku da kuma rage barazanar cututtukan ido masu alaka da shekaru ().

Wannan na iya haɗa da ƙananan haɗarin lalacewar macular, wanda shine babban dalilin rashin hangen nesa da ba zai yiwu ba ga tsofaffi (,).

Bugu da kari, abincin da yake da yawa a cikin lutein da zeaxanthin na iya rage yiwuwar samun cututtukan ido, gajimaren tabarau wanda zai iya haifar da rashin gani sosai ().

Zucchini yana da wadataccen manganese, lutein, zeaxanthin, da bitamin A da C - abubuwan gina jiki waɗanda ke taimakawa ga hangen nesa mai kyau kuma yana iya rage haɗarinku na yanayin ido mai alaƙa da shekaru.

7. Mayu Taimakawa Rashin nauyi

Amfani da zucchini na yau da kullun na iya taimaka maka rage nauyi.

Wannan fruita fruitan itacen yana da wadataccen ruwa kuma yana da ƙarancin kalori mai yawa, wanda zai iya taimaka maka jin cikakken ().

Hakanan abun cikin sa na fiber na iya rage yunwa kuma ya kiyaye sha'awar ku ().

Bugu da ƙari, karatun koyaushe yana haɗuwa da manyan 'ya'yan itace da kayan lambu don rage nauyi da saurin karɓar nauyi a kan lokaci (,).

Abin da ya fi haka, cin abincin da ba na sitaci ba, koren duhu ko kayan lambu mai launin rawaya - tare da bayanan abinci mai gina jiki irin na zucchini - yana da fa'ida musamman ga rage nauyi (,).

Zucchini yana da wadataccen ruwa da fiber duk da karancin adadin kuzari, duk waɗannan na iya taimakawa rage yunwa kuma zai taimaka muku jin ƙoshin - wanda zai haifar da asarar nauyi akan lokaci.

8–11. Sauran Fa'idodin Dama

Zucchini na iya ba da ƙarin fa'idodi. Mafi kyawun bincike sun haɗa da:

1. Lafiyar ƙashi. Zucchini yana da wadata a cikin antioxidants lutein da zeaxanthin, da bitamin K da magnesium, duk waɗannan na iya taimakawa ƙarfafa ƙashi (,).
2. Sakamakon Anticancer. Karamin gwaji da na dabba ya nuna cewa ruwan zakin na iya taimakawa kashe ko iyakance ci gaban wasu kwayoyin cutar kansa. Koyaya, ana buƙatar binciken ɗan adam (,).
3. Lafiyayyen prostate. Binciken dabba ya nuna cewa ƙwayar zakin zukini na iya taimakawa iyakancewar cutar ta jiki, faɗaɗa ƙwayar prostate wanda ke haifar da matsalar fitsari da matsalolin jima'i a cikin mazan da suka manyanta (42).
4. Ayyukan thyroid. Gwaji a cikin beraye ya nuna cewa ƙarancin bawon zucchini na iya taimakawa wajen kiyaye matakan hormone na thyroid barga. Wannan ya ce, ana buƙatar bincike a cikin mutane ().

Zucchini na iya amfani da ƙashi, thyroid, da lafiyar prostate. Hakanan yana iya samun kayan maganin kansa. Koyaya, ana buƙatar ƙarin bincike kafin a iya yanke shawara mai ƙarfi.

12. Sauƙin toara wa Abincin ku

Zucchini yana da ban sha'awa ƙwarai kuma ana iya cin shi ɗanye ko dafa shi.

Anan akwai wasu hanyoyi don haɗa shi cikin abincinku:

• Itara shi ɗanye zuwa salads.
• Stew shi da sauran 'ya'yan itacen rani da kayan marmari don yin ratatouille.
• Kayan abinci da shinkafa, kayan lambu, ko wasu kayan lambu, sai a dafa.
• Don ɗan soyayyen-soya, ƙara man zaitun da sauté shi.
• Ki tafasa shi, sannan ki gauraya shi a cikin kayan miya.
• Yi amfani da shi azaman gefe, gasasshe ko saitéed tare da ɗan tafarnuwa da mai.
• Gwada shi da burodi da soyayyen.
• Saka shi cikin spaghetti- ko yaruka masu kama da yare, ko yanki shi don maye gurbin zanen gado na lasagna.
• Gasa shi cikin waina, fanke, muffins, ko waina.

A wasu al'adu, ana ɗaukar furen zucchini a matsayin mai ɗanɗano. Kuna iya soya shi ko yayyafa shi ɗanyen salads, da miya, da stew.

Zucchini ana iya cin shi ɗanye ko dafa shi a cikin miya, stews, sandwiches, salads, kayan gasa, da sauransu.

Layin .asa

Zucchini shine fitaccen squash mai wadataccen bitamin, ma'adanai, da kuma mahaɗan tsire-tsire.

Yana iya bayar da fa'idodi da yawa na kiwon lafiya, tun daga inganta narkewa zuwa ƙananan haɗarin cututtukan zuciya.

Zucchini na iya taimakawa ƙasusuwa, thyroid, da prostate.

Idan kana da sha'awa, gwada ƙara wannan ɗan taushi, mai ɗan tauri ga abincinka a yau.