N'ịhazi nke osisi dịka mkpụrụ osisi, a na-eji zukini eme ihe dị ka ihe oriri na nri; Ọ na-edozi ahụ, na-atọ ụtọ ma na-agbanwe agbanwe.
Ọtụtụ ekpomeekpo dị iche iche, nke ọ bụla nwere uto pụrụ iche nke ya, ojiji nri nri na uru ahụike. ugu dị iche iche E nwere.
niile na sayensị Ugu ezinụlọ na nwekwara ike nkewa dị ka okpomọkụ ma ọ bụ oyi skwọsh. Arịrịọ ụdị zukini na aha nwere foto...
Kedu ihe bụ Pumpkin Varieties?
Ugu odo odo
Otu ọkara (gram 196) nke skwọsh edo edo nwere uru nri ndị a:
Calories: 31
Abụba: 0 grams
Protein: gram 2
Carbohydrates: 7 grams
Fiber: 2 grams
Yellow squash bụ ezigbo isi iyi nke potassium. Potassium bụ mineral nke na-arụ ọrụ dị mkpa na njikwa akwara, nguzozi mmiri na ọrụ akwara.
N'ihi ekpomeekpo ya dị nro na udiri ude dị ntakịrị mgbe esichara ya, a pụrụ ịkwadebe skwọsh edo edo n'ọtụtụ ụzọ.
ugu Green
Otu ọkara (196 grams)ugu green Ọ nwere ihe oriri na-edozi ahụ:
Calories: 33
Abụba: 1 grams
Protein: gram 2
Carbohydrates: 6 grams
Fiber: 2 grams
Ọ nwere udidi siri ike karịa zukini edo edo, enwere ike ịsa ya dị ka zukini odo, grilled ma ọ bụ sie ya.
Pattypan Skwọsh
Pattypan skwọsh bụ obere skwọsh dị iche iche. Otu iko (gram 130) nke pattypan skwọsh na-enye nri ndị a:
Calories: 23
Abụba: 0 grams
Protein: gram 2
Carbohydrates: 5 grams
Fiber: 2 grams
Ụdị zukini a dị ntakịrị na calorie ma nwee ọtụtụ vitamin na mineral, gụnyere obere eriri na protein dị ka vitamin C, folate na manganese.
Acorn skwọsh
acorn skwọsh; Ọ bụ otu n'ime ụdị skwọsh ndị dị obere, nke nwere ajị anụ na-acha akwụkwọ ndụ akwụkwọ ndụ na anụ oroma. Ụkpụrụ nri nke otu 10 cm acorn skwọsh bụ ndị a:
Calories: 172
Abụba: 0 grams
Protein: gram 3
Carbohydrates: 45 grams
Fiber: 6 grams
Ụdị dị iche iche a nwere vitamin C, B vitamin, mineral dị mkpa maka ahụ ike ọkpụkpụ na obi.magnesium jupụtara na
Ọ dịkwa ọgaranya na eriri na carbohydrates n'ụdị starch eke na sugars nke na-enye zukini ụtọ ya.
A na-akwadokarị skwọsh acorn site n'ịbelata ọkara, wepụ mkpụrụ osisi ahụ ma rie ha.
Akpọrọ ya nri dị ụtọ dị ka soseji na eyịm, a na-eji mmanụ aṅụ ma ọ bụ sirop maple rie ya ụtọ. A na-ejikwa ya n'ọtụtụ ebe na ofe.
Otu iko (140 grams)ugu O nwere ihe ndị na-edozi ahụ:
Calories: 63
Abụba: 0 grams
Protein: gram 1
Carbohydrates: 16 grams
Fiber: 3 grams
Bu ugu dị iche icheỌ bụ ezigbo isi iyi nke vitamin C, nke na-arụ ọrụ dị ka antioxidants na ahụ nabeta-carotene bụ isi iyi.
Antioxidants na-enyere aka chebe mkpụrụ ndụ pụọ na mmebi nke nwere ike igbochi ụfọdụ ọrịa na-adịghị ala ala.
Dịka ọmụmaatụ, a na-ejikọta oke beta carotene na ihe ize ndụ dị ala nke ụfọdụ ọrịa cancer, gụnyere ọrịa cancer akpa ume, ebe nri bara ụba na vitamin C na-echebe megide ọrịa obi.
A na-eji ugu na ofe na desserts.
Spaghetti skwọsh
spaghetti skwọshbụ nnukwu ụdị skwọsh oyi nwere agba oroma. Otu iko (100 grams) nke spaghetti skwọsh na-enye nri ndị a:
Calories: 31
Abụba: 1 grams
Protein: gram 1
Carbohydrates: 7 grams
Fiber: 2 grams
Bu ụdị uguOtu n'ime zucchini kacha ala-carb, ọ bụ oke nhọrọ maka ndị na-eri nri nwere obere kalori ma ọ bụ obere kalori n'ihi na ọ nwere obere shuga nkịtị karịa ụdị ndị ọzọ.
Iji kwadebe spaghetti skwọsh, bee ya na ọkara ma wepụ mkpụrụ osisi. Ghichaa halves ruo mgbe anụ ahụ dị nro. Mgbe ahụ, jiri ndụdụ hichaa eriri ndị yiri pasta.
Chestnut Skwọsh
Ihe oriri nke otu iko (gram 116) nke skwọsh bụ nke a:
Calories: 30
Abụba: 0 grams
Protein: gram 1
Carbohydrates: 8 grams
Fiber: 1 grams
Chestnut squash bara ụba na antioxidants alpha na beta carotene, nke bụ ụzọ abụọ maka vitamin A na vitamin dị mkpa maka ahụ ike anya.
Mkpụrụ a bụkwa ezigbo isi iyi nke potassium na vitamin C. A na-eji ya n'ọtụtụ ntụziaka, site na pies ruo ofe, ma savory na ụtọ. A na-asa mkpụrụ osisi ahụ ma rie ya.
Kabocha skwọsh
A makwaara ya dị ka ugu Japanese ma ọ bụ buttercup ugu - ọ bụ isi ihe na nri ndị Japan ma na-enweta ewu ewu na gburugburu ụwa. Otu iko (gram 1) nke kabocha skwọsh nwere ihe ndị a:
Calories: 39
Abụba: 0 grams
Protein: gram 1
Carbohydrates: 10 grams
Fiber: 2 grams
Kabocha skwọsh bara ụba na antioxidants na nri, gụnyere vitamin C na provitamin A. Kabocha squash nwere ike sie ya, sie ya, sie ya ma ọ bụ jiri ya mee ofe.
Kedu uru kacha dị na ugu?
Zucchini bụ ihe oriri na-edozi ahụ.
Bara uru maka obi
Skwọsh na-acha odo odo nwere ike ibelata ihe ize ndụ nke ọrịa obi, n'ihi na ọ nwere ntakịrị abụba ma na-enye ihe fọrọ nke nta ka ọ bụrụ enweghị cholesterol. Ọ nwekwara magnesium, nke a maara na ọ na-ebelata ihe ize ndụ nke nkụchi obi na ọrịa strok.
Tinyere potassium, magnesium na-enyere aka belata ọbara mgbali elu, ebe ọkwa vitamin C na beta-carotene na-enyere aka igbochi oxidation nke cholesterol.
Ihe oriri ndị a na-ebelata mmepe nke atherosclerosis site na igbochi ntinye nke cholesterol oxidized na mgbidi nke arịa ọbara.
Ugu na-enyere aka belata ibu
Ọ bụ ezie na ọtụtụ ụdị zukini na-enye ọtụtụ nri dị mkpa maka ahụ, ha nwere calorie ole na ole. Ọdịnaya carbohydrate dịkwa obere. Ihe ndị a niile na-egosi na ọ bụ nri na-enyere aka ịkwụsị ibu.
Na-egbochi ọrịa kansa
Ugu nwere nnukwu antioxidants nke na-enyere aka ibibi radicals n'efu n'ime ahụ. Ọkwa beta-carotene dị elu na-enye nchebe pụọ na mmetọ na kemịkalụ nwere ike ibute ọrịa kansa.
Ọ bụkwa isi iyi bara ụba nke vitamin C, nke na-egbochi ịka nká na ọrịa kansa, na-egbochi nkewa cell.
Na-echebe ọkpụkpụ
Ugu nwere ọtụtụ manganese na vitamin C. Manganese na-enyere aka ịnọgide na-enwe usoro ọkpụkpụ dị mma, ịmịnye calcium, nhazi enzyme na ọkpụkpụ ọkpụkpụ, ma na-eme ka njupụta ịnweta nke ọkpụkpụ azụ dịkwuo mma.
Magnesium na-enyekwa aka na ahụ ike nkwonkwo na ọkpụkpụ. Ihe ndị ọzọ dị na mineral dị ka ígwè, folate, zinc na phosphorus dị na ugu na-enye aka na ahụ ike nke ọkpụkpụ ma na-echebe megide ọkpụkpụ ọkpụkpụ.
Ọ bara uru maka ahụike anya
Ugu nwere nnukwu beta-carotene na lutein. Lutein na-ekere òkè dị mkpa n'igbochi mmalite nke cataracts na macular degeneration, nke na-ebutekarị ìsì.
Ọ dị mma maka ahụike colon
Ọdịnaya fiber bara ụba nke ugu bara uru maka ahụ ike eriri afọ. Fiber na-enyere aka iwepu nsị na ahụ ma na-echebe ahụ ike eriri afọ site na igbochi afọ ntachi.
Na-echebe ahụ ike prostate
Ugu na-arụ ọrụ nke ọma n'ibelata mgbaàmà nke ọnọdụ a na-akpọ hypertrophy prostate benign, ma ọ bụ BPH. Ihe e ji mara ọrịa a site na gland prostate na-ebuwanye ibu nke ukwuu, nke na-ebute ihe isi ike na ọrụ mmamịrị na mmekọahụ.
Na-ebelata mgbaàmà PMS
Zucchini bụ ezigbo isi iyi nke manganese. Otu nnyocha gosiri na ụmụ nwanyị ndị riri nnukwu ịnweta mineral a sitere na nri nwere mmetụta na-adịghị mma na mgbakasị ahụ karịa ndị ọzọ.
Na-ewusi mgbochi ike
Vitamin C dị na ugu na-ewusi usoro ahụ ji alụso ọrịa ọgụ sie ike, na-egbochi oyi na ịlụ ọgụ allergies.
Na-egbochi afọ ntachi
Ọdịnaya fiber dị elu ọ bụghị naanị na-akwado ahụ ike nke eriri afọ kamakwa na-egbochi afọ ntachi.
Na-enye nkwado maka mgbaze
Ndị dọkịta na-atụ aro iri ọtụtụ nri nwere eriri iji mee ka usoro mgbari nri dị ngwa ngwa.
Acorn skwọsh nwere ezigbo ego nke eriri nri ma na-eje ozi iji kwado mmegharị afọ. Oriri ya nwere ike inye aka belata mgbaàmà nke nsogbu mgbaze na ọnọdụ dị ka afọ ntachi na bloating.
eriri nri dị na akwụkwọ nri a na-enyekwara aka ịlụso ọkwa shuga dị n'ọbara ọgụ. N'ụzọ dị otú a, ọ nwere ike inye aka iguzogide mmalite nke ọrịa shuga.
Na-achịkwa ọbara mgbali elu
Akwụkwọ nri a bara ụba na potassium. Iri mineral a nwere ike inye aka mee ka arịa ọbara na akwara dị jụụ.
Ọ na-ebelata ọbara mgbali elu nke ọma. Potassium ahụ na-achọkwa maka itule mmiri n'ime anụ ahụ na sel.
Akwụkwọ nri ahụ nwekwara magnesium, mineral a na-enyere aka na nnabata nke potassium. O nwekwara zinc, nke na-ekere òkè n'ịkwado ọbara mgbali elu n'ahụ mmadụ.
Na-ebelata ọkwa cholesterol
Eziokwu ahụ bụ na ugu nwere eriri na-egosi na ọ nwere ike belata ma chebe ọkwa cholesterol.
Cholesterol bụ otu n'ime ihe na-ebute ọrịa obi na ọrịa strok. Ya mere, iri ugu mgbe nile na-enyere aka ịchịkwa ọkwa cholesterol.
Na-egbochi ụkwara ume ọkụ
Beta-carotene bụ ọgwụ antioxidant. A na-ahụ antioxidant a na ọkwa dị elu na ugu. Nnyocha achọpụtala na ndị nwere nnukwu ihe oriri beta-carotene nwere obere ihe ize ndụ nke ịmalite asthma.
Uru kacha mma maka akpụkpọ ahụ
Akwụkwọ nri dị mma maka anụ ahụ n'ozuzu ya, zukini bụkwa otu n'ime ha. Ugu, nke bara ụba na vitamin, mineral na antioxidants, bara ezigbo uru maka akpụkpọ ahụ.
Na-echebe ahụ ike akpụkpọ
KZucchini bụ ezigbo isi iyi nke vitamin A. O nwere beta-carotene, nke na-agbanwe ghọọ vitamin A n'ime ahụ. Vitamin A, antioxidant siri ike, dị mkpa maka ịnọgide na-enwe ahụ ike nke akpụkpọ ahụ.
Na-egbochi ịka nká akpụkpọ
Otu n'ime uru ndị dị na ugu gụnyere ichebe pụọ na mmetụta ọjọọ nke ikpughe anyanwụ na igbochi akpịrị ịkpọ nkụ.
Ọzọkwa, ọ nwere nnukwu vitamin C, nke na-alụ ọgụ free radicals n'ime ahụ ma si otú ahụ na-egbochi ihe ịrịba ama nke ịka nká dịka ahịrị ọma, wrinkles na pigmentation. Iri ugu mgbe niile na-eme ka akpụkpọ ahụ dị mmiri.
Uru nke ugu maka ntutu isi
Ugu bụ isi iyi nke beta-carotene, ụdị vitamin A na-adịghị egbu egbu, nke na-adịghị egbu egbu. Ụcha a dị mkpa maka iwulite na ịnọgide na-enwe ntutu dị mma. Ọ na-egbochi mgbaji ntutu ma na-akwalite uto kacha mma.
