Duk Fa'idodin Zucchini, Yayi Bayani

Wadatacce

• Menene Zucchini?
• Gaskiyar Abincin Zucchini
• Amfanin Zucchini na Lafiya
• Rage Hadarin Ciwon Cutar
• Yana goyan bayan narkewar lafiya
• Yana daidaita sukari na jini
• Yana sarrafa Cholesterol na Jini
• Yana inganta hangen nesa
• Abubuwan da ke iya yiwuwa na Zucchini
• Yadda ake Sayi da Cin Zucchini
• Zucchini Recipe Ideas
• Bita don

Idan kuna neman ƙarin cajin abincin ku, yana iya zama lokacin isa ga zucchini. Squash's cushe da mahimman abubuwan gina jiki, daga cututtukan cututtukan cututtukan cututtukan fata zuwa fiber-friendly fiber. Har ila yau, yana da sinadarai iri -iri, godiya ga taushi, ɗanɗano mai daɗi wanda ke aiki da kyau a cikin kayan miya da kayan zaki iri ɗaya. Kuna buƙatar ƙarin abinci kafin siyan jakar cike da 'em? Ci gaba da karatu don abinci mai gina jiki na zucchini, fa'idodin kiwon lafiya, da ƙari (gami da girke-girke na burodin zucchini na shugaba!).

Menene Zucchini?

Babban memba na dangin gourd, nau'in zucchini iri -iri na rani wanda ke ƙidaya ƙaunataccen kayan masarufi kamar kabewa, butternut squash, da guna a matsayin dangi na kusa. Ana iya samun shi a cikin launuka daban-daban (kore mai duhu, rawaya, da kodadde kore ko kusan fari), amma dandano da ƙimar sinadirai na zucchini iri ɗaya ne a cikin jirgi, a cewar Jami'ar Illinois Extension. Oh, kuma samun wannan: Maganar Botanically, zucchini 'ya'yan itace ne - Berry, don zama daidai. Koyaya, ana shirya shi azaman veggie (watau sautéed, gasashe, dafaffen abinci, gasa). (Mai dangantaka: Menene Chayote Squash, Daidai?)

Gaskiyar Abincin Zucchini

Dukansu nama da kwasfa na zucchini suna ba da abubuwan gina jiki kamar fiber mai haɓaka narkewa, alli mai gina kashi, magnesium mai haɓaka yanayi, da potassium mai taimakawa tsoka. Dukan squash kuma yana ba da antioxidants masu yaƙar cutar, gami da bitamin C da polyphenols. Hatta tsaba masu cin abinci (waɗanda suke da taushi da ɗanɗano mai ɗanɗano) suna ba da wasu abinci mai gina jiki ta hanyar fiber, bitamin A, da bitamin C, a cewar Gina Holmes, MS, R.D.N., L.D.

Ga bayanin abinci mai gina jiki na 1 kofin sliced ​​raw zucchini (~ 113 grams) a cewar Ma'aikatar Aikin Noma ta Amurka:

• Kalori 19
• 1 gram na furotin
• 1 gram mai
• 4 grams na carbohydrate
• 1 gram na fiber
• 3 grams na sukari

Amfanin Zucchini na Lafiya

Rage Hadarin Ciwon Cutar

"Zucchini yana cike da antioxidants masu kare lafiya, ciki har da beta-carotene, lutein, da zeaxanthin," hannun jari Trista Chan, R.D., M.H.Sc., mai cin abinci mai rijista kuma wanda ya kafa The Good Life Dietitian. Gaba ɗaya, waɗannan sinadarai an san su da carotenoids, abubuwan da ake amfani da su na antioxidant waɗanda ke ba da launin rawaya, ja, ko orange ga kayan amfanin, a cewar Jami'ar Jihar Oregon. Dukansu kore da rawaya zucchini suna da carotenoids, amma na karshen ya ƙunshi hanya fiye saboda launin launin rawaya, a cewar binciken 2017.Kuma kar a manta game da bitamin C a cikin zucchini, wanda kuma shine tushen maganin antioxidant, a cewar labarin 2021.

Tunatarwa: Antioxidants, irin su waɗanda ke cikin zucchini, suna lalata radicals kyauta (cututtuka masu lahani waɗanda, fiye da haka, na iya haifar da damuwa na oxidative, a ƙarshe yana haifar da lalacewar ƙwayoyin cuta da haɓaka haɗarin cututtuka na yau da kullun kamar kansa), in ji Chan. Cin abinci mai wadataccen sinadarin antioxidants na iya taimakawa sarrafa radicals kyauta, kare sel daga mawuyacin yanayin oxyidative, don haka hana cutar, a cewar Cibiyar Gina Jiki da Abinci.

Yana goyan bayan narkewar lafiya

"Zucchini babban tushen fiber ne mai narkewa da maras narkewa," in ji Holmes. Fiber mai narkewa, musamman, prebiotic ne, ma'ana yana ciyar da ƙwayoyin cuta masu kyau a cikin hanjin ku. Wannan yana kiyaye su lafiya, yana ba su damar daidaita ayyukan narkewa kamar su sha mai gina jiki, bisa ga labarin 2018. Kuma kamar yadda sunansa ke nunawa, fiber mai narkewa yana da kyau, mai narkewa: Yana sha ruwa a cikin hanyar GI, yana haifar da wani abu mai kama da gel wanda ke ƙarfafa kuzari da yuwuwar sauƙaƙe zawo. A halin yanzu, fiber mai narkewa yana ƙaruwa a cikin gida yana ƙarfafa motsi tsoka na hanji, wanda zai iya hana maƙarƙashiya, in ji Chan. (Mai Alaƙa: Waɗannan fa'idodin Fiber suna sanya shi mafi mahimmancin kayan abinci a cikin abincin ku)

Yana daidaita sukari na jini

Fiber a cikin zucchini na iya taimakawa daidaita matakan sukari na jini. Wannan yana da mahimmanci saboda yawan zubar jini a cikin jini na iya ƙara haɗarin kamuwa da nau'in ciwon sukari na 2, a cewar Harvard TH Makarantar Kiwon Lafiyar Jama'a ta Chan. Anan ga yadda yake aiki: Jiki ba zai iya rushewa ko sha fiber ba, don haka yana kasancewa a cikin sashin GI, yana taimakawa rage sha da sukari - sabili da haka, sakin sa cikin jini - a ƙarshe yana kiyaye matakan jini daga spiking, in ji shi. Sarah Muhammad, RD, likitan cin abinci mai rijista kuma wanda ya kafa Gina Jiki tare da Niyya. Wani labarin na 2016 kuma ya lura cewa fiber yana inganta ɓoyayyen insulin, hormone mai mahimmanci don kiyaye matakan sukari na jini.

Yana sarrafa Cholesterol na Jini

Har yanzu, fiber yana nan don adana ranar. Fiber na iya ƙarfafa matakan cholesterol lafiya ta hanyar rage LDL ("mara kyau") cholesterol, in ji Muhammad. Ainihin yana aiki kamar tsintsiya yayin da take share LDL cholesterol daga jini da fita daga jiki ta hanyar kujera, in ji ta. Wannan zai iya taimakawa wajen kare zuciyarka, saboda yawan matakan LDL cholesterol na iya ƙara haɗarin bugun jini da cututtukan zuciya, bisa ga Cibiyoyin Kula da Cututtuka da Cututtuka. (Dubi kuma: 15 Abinci Mai Dadi Masu Rage Cholesterol)

Yana inganta hangen nesa

Zucchini ya ƙunshi tan na bitamin A, kayan abinci mai mahimmanci ga peepers. "Vitamin A yana taimakawa goyan bayan hangen nesa ta hanyar [kare] kyallen ido daga lalacewar hasken rana da tsarin tsufa na halitta," in ji Holmes. Hakanan, "yana kula da aikin masu daukar hoto a cikin idanun ku," in ji ta. Wannan kyakkyawa ne mai mahimmanci, la'akari da masu daukar hoto sune sel a cikin ido waɗanda ke taimaka muku gani ta hanyar gane haske da aika bayanai zuwa kwakwalwa, a cewar Cibiyar Nazarin Ophthalmology ta Amurka. Bugu da ƙari, bitamin A yana rage haɗarin makanta na dare da bushewar idanu, a cewar Cibiyar Gina Jiki da Abinci.

Abubuwan da ke iya yiwuwa na Zucchini

Gabaɗaya, zucchini ba shi da haɗari, saboda ba abin rashin lafiyar abinci bane, in ji Muhammad. Duk da haka, sunadaran da ke cikin zucchini suna kama da wadanda ke cikin pollen ragweed, don haka za ku so ku ci squash tare da taka tsantsan idan kuna rashin lafiyar ragweed. A wannan yanayin, cin ɗanyen zucchini na iya haifar da ciwon rashin lafiyar baki, yanayin da zai iya haifar da ciwon makogwaro da kumburin lebe/harshe/baki, a cewar Kwalejin Allergy, Asthma, & Immunology. A gefe, zaku iya cin zucchini da aka dafa ba tare da wata matsala ba, kamar yadda zafi ke canza sunadaran gaba ɗaya, don haka jikin ku ya gane su mara lahani. Duk da haka, idan kuna da tarihin rashin lafiyar pollen, mafi kyawun ku shine ku duba tare da likitan fata kafin gwadawa. (Mai dangantaka: Mafi kyawun Abincin Abinci don Allergies)

Yadda ake Sayi da Cin Zucchini

A kantin kayan miya, zaka iya samun danyen zucchini, gwangwani, ko daskararre.

Raw zucchini na iya kasancewa cikakke ko kuma a watsa shi cikin noodles (aka "zoodles"). Ko, ba shakka, zaku iya siyan sa danye sannan ku DIY zoodles ɗin ku tare da ɗan taimako daga spiralizer (Sayi Shi, $ 10, amazon.com).

A cikin ɓangaren daskararre, zaku iya samun zucchini da kansa. Lokacin siyan zucchini kunshe-kunshe (Saya It, $5, freshdirect.com) ko zucchini daskararre, Chan yana ba da shawarar neman samfurin da ya jera “zucchini” a matsayin sinadari kaɗai. "Wannan shi ne mafi kyawun zaɓi saboda kawai kuna samun kayan lambu 100 kawai. Yana da gaske daidai da siyan zucchini maras nauyi daga wurin kayan abinci, amma a cikin tsari mafi dacewa, "in ji ta.

Lokacin siyan raw, duka zucchini a cikin hanyar samarwa, nemi waɗanda ba su da laushi ko tabo (alamun ɓarna) kuma suna da launi mai haske, fata mai haske, da tsayayyen rubutu (alamun yana sabo kuma cikakke), a cewar Jami'ar Nebraska-Lincoln. A gida, ku guji wanke zucchini kafin adana shi a cikin firiji. Me ya sa? Domin wankewa na iya sa swab ɗin ya lalace da sauri, don haka jira har sai kun shirya don amfani da shi - wanda ya kamata ya kasance cikin kwanaki uku zuwa hudu da siyan, bisa ga UNL - don kurkura.

Da zarar kun shirya cin zucchini, ku more shi danye ko dafa shi, in ji Chan. Kuna iya sauté, tafasa, tururi, gasa, ko gasa squash, ko ƙara shi zuwa kayan gasa don ƙarin abubuwan gina jiki da danshi (Gurasar Zucchini, kowa?). Hakanan zaka iya ɓoye shi a cikin oatmeal ko smoothies don ƙarin hidimar kayan lambu.

Kuma ICYMI da ke sama, fata da tsaba suma ana iya ci, a cewar Holmes - don haka babu buƙatar kwasfa ko cire zuriyar. Ci gaba, kodayake: Zucchini yana da babban abun ciki na ruwa, don haka dafa abinci na iya sa ya zama mara daɗi. Don guje wa wannan, Muhammadu ya ba da shawarar a yanka zucchini (a cikin, a ce, cubes, tube, ko zagaye) a sa shi da sauƙi kafin a dafa shi. A bar shi ya zauna na tsawon mintuna 20 zuwa 30, sannan a ɗora squash tare da tawul na takarda don cire danshi mai yawa. Ƙara shi a cikin girke -girke kamar yadda aka saba kuma za ku sami girki mai ɗorewa, mai daɗin ɗanɗano.

Zucchini Recipe Ideas

"Zucchini kayan lambu ne mai ɗanɗano mai ɗanɗano tare da ɗanɗano mai ɗanɗano mai ɗanɗano, [yin] shi cikakken zane don nau'ikan jita-jita," in ji Holmes. Ana buƙatar inspo? Anan akwai ra'ayoyi kaɗan don girke-girke na zucchini:

A matsayin gasasshen gefen kwano. Don ɗanɗano mai sauƙi, Muhammad ya ba da shawarar gasa zucchini tare da dankali da albasa. "Yanke duk kayan lambun ku, ku jefa a cikin mai, ƙara gishiri / barkono / tafarnuwa foda, kuma ku gasa [a] 400 ° F na minti 25 zuwa 30," in ji ta. Ku bauta masa tare da taliya, kamar penne tare da albasa caramelized ko gasasshen kaji da shinkafa launin ruwan kasa.

Sauteed da kayan yaji. Sautéing cut zucchini wata hanya ce mai sauƙi don shirya squash. Yi farin ciki da shi azaman farantin gefe ko "ƙara shi cikin soya ko taliya," in ji Chan. Ko kuma jefa shi cikin salatin ɗumi, kamar wannan salatin lentin veggie.

In lasagna. Zamar da bawon kayan lambu (Saya Shi, $9, amazon.com) akan zucchini, sama zuwa ƙasa, madaidaiciya ta cikin fata da nama. Wannan zai haifar da dogon zucchini "ribbons," wanda za a iya sandwiched tsakanin yadudduka na taliya da tumatir miya a lasagna. Hakanan zaka iya amfani da ribbons na zucchini maimakon haka na taliya don abinci marar yisti, irin su wannan zucchini da heirloom tumatir lasagna girke-girke.

A cikin salatin. Raw zucchini yana da ban mamaki mai ban mamaki, yana mai da shi kyakkyawan ƙari ga tafi-zuwa salads. Yanke zucchini a cikin cubes masu girman cizo ko yanki shi cikin ƙyalli, in ji Holmes. Daga can, jefa zucchini "tare da miya na vinaigrette, sabbin ganye, da quinoa [don] sabuwar hanyar da za ta ji daɗin salatin," in ji Holmes.

A cikin kayan gasa. Godiya ga ɗanɗano mai ɗanɗano da babban abun ciki na ruwa, zucchini na iya yin burodi da kayan abinci masu ban sha'awa da danshi ba tare da canza ɗanɗano ba. Kawai tabbatar da tsallake matakin salting don gujewa kayan zaki mai gishiri. Don farawa, yi waɗannan kukis ɗin kwakwa na kwakwa na zucchini ko muffins na alkama.

Bita don