Kodi mitundu ya Dzungu ndi chiyani? Ubwino Wodabwitsa wa Dzungu

Botanically monga chipatso, zukini ntchito ngati masamba kuphika; Ndiwopatsa thanzi, wokoma komanso wosinthasintha. 

Zokometsera zambiri zosiyanasiyana, chilichonse chimakhala ndi kukoma kwake, zophikira, komanso thanzi. dzungu zosiyanasiyana Pali.

zonse mwasayansi Dzungu banja ndipo amathanso kugawidwa ngati sikwashi yachilimwe kapena yozizira. Pemphani mitundu ya zukini ndi mayina okhala ndi zithunzi...

Kodi mitundu ya Dzungu ndi chiyani?

Dzungu la Yellow

Sing'anga imodzi (196 magalamu) ya sikwashi yachikasu ili ndi zakudya zotsatirazi:

Zopatsa mphamvu: 31

mafuta: 0 g

Mapuloteni: 2 gramu

Zakudya: 7 g

CHIKWANGWANI: 2 g

Yellow squash ndi gwero labwino kwambiri la potaziyamu. Potaziyamu ndi mchere womwe umagwira ntchito yofunika kwambiri pakuwongolera minofu, kukhazikika kwamadzimadzi komanso kugwira ntchito kwa mitsempha. 

Chifukwa cha kukoma kwake kochepa komanso mawonekedwe ake okoma pang'ono akaphikidwa, sikwashi yachikasu ikhoza kukonzedwa m'njira zambiri.

Dzungu wobiriwira

Mmodzi wapakati (196 magalamu) dzungu wobiriwira Lili ndi zakudya zotsatirazi:

Zopatsa mphamvu: 33

mafuta: 1 g

Mapuloteni: 2 gramu

Zakudya: 6 g

CHIKWANGWANI: 2 g

Ali ndi mawonekedwe olimba kuposa zukini wachikasu, amatha kuphikidwa ngati zukini wachikasu, wokazinga kapena kuphika. 

Pattypan Squash

Pattypan sikwashi ndi mitundu yaying'ono yozungulira sikwashi. Chikho chimodzi (130 magalamu) cha sikwashi ya pattypan chimapereka zakudya zotsatirazi:

Zopatsa mphamvu: 23

mafuta: 0 g

Mapuloteni: 2 gramu

Zakudya: 5 g

CHIKWANGWANI: 2 g

Mtundu uwu wa zukini ndi wochepa kwambiri mu zopatsa mphamvu ndipo uli ndi mavitamini angapo ndi mchere, kuphatikizapo ulusi wochepa wa fiber ndi mapuloteni monga vitamini C, folate ndi manganese.

Acorn Squash

sikwashi ya acorn; Ndi imodzi mwa mitundu ya sikwashi yaying'ono yooneka ngati acorn yokhala ndi nyama yokhuthala, yobiriwira komanso yalalanje. Zakudya zopatsa thanzi za sikwashi imodzi ya 10 cm ndi motere:

Zopatsa mphamvu: 172

mafuta: 0 g

Mapuloteni: 3 gramu

Zakudya: 45 g

CHIKWANGWANI: 6 g

Mitunduyi imakhala ndi vitamini C, B mavitamini, mchere wofunikira kwambiri pa thanzi la mafupa ndi mtima. magnesium wodzazidwa ndi 

Lilinso ndi CHIKWANGWANI ndi ma carbohydrate mu mawonekedwe a zowuma zachilengedwe ndi shuga zomwe zimapatsa zukini kukoma kwake.

Sikwashi ya Acorn nthawi zambiri imakonzedwa ndikudula pakati, kuchotsa njere ndikuziwotcha. 

Wokazinga ndi zokometsera monga soseji ndi anyezi, amadyedwa okoma ndi uchi kapena madzi a mapulo. Amagwiritsidwanso ntchito kwambiri mu supu.

Dzungu

140 chikho (XNUMX magalamu) dzungu Lili ndi zakudya zotsatirazi:

Zopatsa mphamvu: 63

mafuta: 0 g

Mapuloteni: 1 gramu

Zakudya: 16 g

CHIKWANGWANI: 3 g

Bu dzungu zosiyanasiyanaNdi gwero labwino kwambiri la vitamini C, lomwe limagwira ntchito ngati antioxidants m'thupi komanso beta-carotene ndiye gwero.

Antioxidants amathandiza kuteteza maselo kuti asawonongeke zomwe zingateteze matenda ena aakulu.

Mwachitsanzo, kudya kwambiri beta carotene kumayambitsa chiopsezo chochepa cha khansa zina, kuphatikizapo khansa ya m'mapapo, pamene zakudya zokhala ndi vitamini C zimateteza matenda a mtima.

Dzungu amagwiritsidwa ntchito mu supu ndi mchere.

Spaghetti Squash

sikwashi ya spaghettindi lalikulu zosiyanasiyana dzinja sikwashi ndi lalanje mtundu. Chikho chimodzi (100 magalamu) cha sikwashi chimakhala ndi michere iyi:

Zopatsa mphamvu: 31

mafuta: 1 g

Mapuloteni: 1 gramu

Zakudya: 7 g

CHIKWANGWANI: 2 g

Bu mtundu wa dzunguImodzi mwa zukini zotsika kwambiri za carb, ndi yabwino kwa iwo omwe ali ndi chakudya chochepa cha carb kapena chochepa kwambiri chifukwa ali ndi shuga wochepa wachilengedwe kusiyana ndi mitundu ina.

Kukonzekera sikwashi sikwashi, kudula pakati ndi kuchotsa njere. Mwachangu theka mpaka nyama yanthete. Kenako gwiritsani ntchito mphanda kuti muchotse zingwe zonga pasitala.

Msuzi wa Chestnut

Zakudya za kapu imodzi (116 magalamu) za sikwashi zili motere:

Zopatsa mphamvu: 30

mafuta: 0 g

Mapuloteni: 1 gramu

Zakudya: 8 g

CHIKWANGWANI: 1 g

Sikwashi ya Chestnut imakhala ndi ma antioxidants a alpha ndi beta carotene, omwe ali kalambulabwalo wa vitamini A komanso vitamini wofunikira pa thanzi la maso.

Chipatsochi ndi gwero labwino la potaziyamu ndi vitamini C. Amagwiritsidwa ntchito m'maphikidwe ambiri, kuchokera ku pie kupita ku supu, zonse zokoma ndi zokoma. Mbewuzo zimawotchedwa ndi kudyedwa.

Kabocha Squash 

Limadziwikanso kuti dzungu la ku Japan kapena dzungu la buttercup - ndilofunika kwambiri pazakudya za ku Japan ndipo likutchuka padziko lonse lapansi. Kapu imodzi (1 magalamu) ya sikwashi ya kabocha ili ndi michere iyi:

Zopatsa mphamvu: 39

mafuta: 0 g

Mapuloteni: 1 gramu

Zakudya: 10 g

CHIKWANGWANI: 2 g

Sikwashi ya Kabocha imakhala ndi antioxidants ndi michere yambiri, kuphatikizapo vitamini C ndi provitamin A. Sikwashi ya Kabocha imatha kuwotcha, kuwiritsa, kuphikidwa kapena kugwiritsidwa ntchito popanga supu.

 Ubwino wa Dzungu Ndi Chiyani?

Zukini ndi masamba omwe ali ndi michere yambiri.

Zopindulitsa pamtima

Sikwashi yachikasu ingachepetse chiopsezo cha matenda a mtima, chifukwa imakhala ndi mafuta ochepa kwambiri ndipo imakhala yopanda mafuta m'thupi. Lilinso ndi magnesium, yomwe imadziwika kuti imachepetsa chiopsezo cha matenda a mtima ndi sitiroko.

Pamodzi ndi potaziyamu, magnesium imathandizira kuchepetsa kuthamanga kwa magazi, pomwe kuchuluka kwa vitamini C ndi beta-carotene kumathandiza kupewa oxidation ya cholesterol.

Zakudya izi zimachepetsa kukula kwa atherosulinosis poletsa kuyika kwa cholesterol yoyipa pamakoma a mitsempha.

Dzungu zimathandiza kuwonda

Ngakhale kuti mitundu yambiri ya zukini imapereka zakudya zambiri zofunika m’thupi, imakhala ndi zopatsa mphamvu zochepa kwambiri. Zakudya zama carbohydrate nazonso ndizochepa. Zifukwa zonsezi zimasonyeza kuti ndi chakudya chomwe chimathandiza kuchepetsa thupi.

Amateteza khansa

Dzungu lili ndi ma antioxidants ambiri omwe amathandiza kuwononga ma free radicals m'thupi. Miyezo yambiri ya beta-carotene imapereka chitetezo ku zoipitsa ndi mankhwala omwe angayambitse khansa.

Ndiwonso gwero lolemera la vitamini C, lomwe limalepheretsa kukalamba msanga ndi khansa, komanso limalepheretsa kugawanika kwa maselo.

Amateteza mafupa

Dzungu lili ndi manganese ambiri ndi vitamini C. Manganese amathandizira kukhala ndi thanzi labwino la mafupa, kuyamwa kwa calcium, mapangidwe a enzyme ndi kapangidwe ka mafupa, komanso kumapangitsanso kachulukidwe ka msana. 

Magnesium imathandizanso kuti mafupa azikhala bwino. Maminolo ena monga chitsulo, folate, zinki ndi phosphorous mu dzungu amathandiza kuti mafupa akhale ndi thanzi labwino komanso amateteza ku matenda a osteoporosis.

Zopindulitsa pa thanzi la maso

Dzungu lili ndi kuchuluka kwa beta-carotene ndi lutein. Lutein imagwira ntchito yofunika kwambiri poletsa kuyambika kwa ng'ala ndi kuwonongeka kwa macular, komwe nthawi zambiri kumayambitsa khungu.

Zabwino kwa thanzi la m'matumbo

Kuchuluka kwa fiber mu dzungu kumapindulitsa pa thanzi la m'matumbo. Ulusi umathandiza kuchotsa poizoni m'thupi komanso kuteteza thanzi la m'matumbo popewa kudzimbidwa.

Amateteza thanzi la prostate

Dzungu limathandiza kuthetsa zizindikiro za matenda otchedwa benign prostatic hypertrophy, kapena BPH. Matendawa amadziwika ndi prostate gland yomwe ikukula movutikira, yomwe imayambitsa zovuta m'ntchito zamkodzo komanso zogonana.

Amachepetsa zizindikiro za PMS

Zukini ndi gwero labwino la manganese. Kafukufuku wina anatsimikizira kuti amayi omwe amamwa mchere wochuluka wa mcherewu kuchokera ku chakudya amasinthasintha pang'ono komanso amavutika maganizo kusiyana ndi ena.

Kumalimbitsa chitetezo chokwanira

Vitamini C mu dzungu kumalimbitsa chitetezo cha m`thupi, kupewa chimfine ndi kulimbana ndi ziwengo.

Amaletsa kudzimbidwa

Zomwe zili ndi fiber zambiri sizimangothandizira thanzi la m'matumbo komanso zimalepheretsa kudzimbidwa.

Amapereka chithandizo cham'mimba

Madokotala amalimbikitsa kudya zakudya zokhala ndi fiber zambiri kuti thupi ligaye msanga.

Sikwashi ya Acorn imakhala ndi michere yambiri yazakudya ndipo imathandizira kuyenda kwamatumbo. Kugwiritsidwa ntchito kwake kungathandize kuthetsa zizindikiro za mavuto a m'mimba ndi zinthu monga kudzimbidwa ndi kutupa.

Amathandiza kulimbana ndi matenda a shuga

Ulusi wazakudya wa masambawa umathandizanso kulimbana ndi kuchuluka kwa shuga m'magazi. Mwanjira imeneyi, zingathandize kukana matenda a shuga.

Imawongolera kuthamanga kwa magazi

Zamasamba zili ndi potaziyamu wambiri. Kudya kwa mcherewu kungathandize kuchepetsa mitsempha ya magazi ndi mitsempha.

Amachepetsa kuthamanga kwa magazi. Potaziyamu imafunikanso m'thupi kuti madzi azikhala bwino m'maselo ndi ma cell.

Zamasamba zimakhalanso ndi magnesium, ndipo mcherewu umathandiza kwambiri kuyamwa kwa potaziyamu. Lilinso ndi zinki, zomwe zimathandiza kuti magazi aziyenda bwino m'thupi la munthu.

Amachepetsa cholesterol

Mfundo yakuti dzungu imakhala ndi fiber zambiri ndi chizindikiro chakuti imatha kuchepetsa ndi kuteteza cholesterol.

Cholesterol ndi chimodzi mwazomwe zimayambitsa matenda amtima komanso sitiroko. Chifukwa chake, kudya dzungu pafupipafupi kumathandiza kuthana ndi cholesterol.

Amateteza mphumu

Beta-carotene ndi antioxidant. Antioxidant iyi imapezeka m'madzungu ambiri. Kafukufuku wapeza kuti anthu omwe ali ndi beta-carotene wambiri amakhala ndi chiopsezo chochepa chokhala ndi mphumu.

Ubwino wa Dzungu pa Khungu

Masamba ndi abwino kwa khungu, ndipo zukini ndi imodzi mwa izo. Dzungu, lomwe lili ndi mavitamini ambiri, mchere ndi antioxidants, limapindulitsa kwambiri khungu.

Amateteza thanzi la khungu

KZukini ndi gwero labwino kwambiri la vitamini A. Lili ndi beta-carotene, yomwe imasandulika kukhala vitamini A m'thupi. Vitamini A, antioxidant wamphamvu, ndi wofunikira kuti khungu likhale ndi thanzi.

Amateteza khungu kukalamba

Ubwino wina waukulu wa dzungu ndikuteteza ku zotsatira zoyipa za kutenthedwa ndi dzuwa komanso kupewa kutaya madzi m'thupi.

Komanso, lili ndi vitamini C wambiri, yemwe amalimbana ndi ma free radicals m'thupi ndipo motero amalepheretsa zizindikiro za ukalamba monga mizere yabwino, makwinya ndi mtundu wa pigmentation. Kudya dzungu nthawi zonse kumapangitsa khungu kukhala lonyowa.

Ubwino wa Dzungu kwa Tsitsi

Dzungu ndi gwero lambiri la beta-carotene, mtundu wotetezeka, wopanda poizoni wa vitamini A. Mtundu uwu wa pigment ndi wofunika kwambiri pomanga ndi kusunga tsitsi lathanzi. Zimalepheretsa kusweka kwa tsitsi ndikulimbikitsa kukula bwino.