Kodi Ubwino wa Green Squash Ndi Chiyani? Ma calories angati mu Green Zukini

Dzungu lobiriwira, cucurbitaceae ndi wochokera ku banja la zomera; Vwende, sikwashi ya spaghetti ndipo zimagwirizana ndi nkhaka. Ubwino wa sikwashi wobiriwira monga kuchiza chimfine, ululu ndi matenda osiyanasiyana.

Ndi zopatsa mphamvu zingati mu wobiriwira zukini?

• 100 magalamu a zopatsa mphamvu zobiriwira zukini: 20

Mtengo wopatsa thanzi wa zukini wobiriwira

Ndiwolemera mu mavitamini, mchere ndi zina zothandiza zomera mankhwala. Mbale imodzi (223 magalamu) yophika zakudya mtengo wa wobiriwira zukini zili motere:

• Mapuloteni: 1 gramu
• Mafuta: osakwana 1 gramu
• Zakudya: 3 g
• Shuga: 1 gramu
• CHIKWANGWANI: 1 g
• Vitamini A: 40% ya Reference Daily Intake (RDI)
• Manganese: 16% ya RDI
• Vitamini C: 14% ya RDI
• Potaziyamu: 13% ya RDI
• Magnesium: 10% ya RDI
• Vitamini K: 9% ya RDI
• Folate: 8% ya RDI
• Mkuwa: 8% ya RDI
• Phosphorus: 7% ya RDI
• Vitamini B6: 7% ya RDI
• Thiamine: 5% ya RDI

Kuphatikiza apo, chitsulo chochepa, calcium, nthaka ndi mavitamini B ena. 

Ubwino wa sikwashi wobiriwira ndi chiyani?

Zinthu za Antioxidant

• Dzungu wobiriwira, Ndi wolemera mu antioxidants. 
• Antioxidants ndi mankhwala opindulitsa a zomera omwe amathandiza kuteteza thupi ku zowonongeka zowonongeka.
• Masamba opindulitsawa ali ndi lutein, zeaxanthin ndi beta-carotene carotenoids ndi zambiri. 
• Kuphatikiza pa kupindulitsa maso, khungu ndi mtima, amatetezanso ku mitundu ina ya khansa, monga khansa ya prostate.

Gwero la potaziyamu

• Zukini wobiriwira, mchere wopatsa thanzi potaziyamuLili ndi ndalama zambiri.
• Ngati potaziyamu ndi wotsika m'thupi, chiopsezo cha matenda a mtima chimawonjezeka.
• Potaziyamu imachepetsa kuthamanga kwa magazi polimbana ndi zotsatira za sodium yambiri.

Mavitamini a B

• Ubwino wa squash wobiriwira, kuchokera ku mavitamini ndi minerals ake. Lili ndi mavitamini a B ambiri monga folate, vitamini B6 ndi riboflavin. 
• Mavitamini a B ndi gulu la mavitamini omwe amalepheretsa thanzi lachidziwitso, malingaliro ndi kutopa.

zabwino kwa chimbudzi

• Sikwashi wobiriwira ndi ndiwo zamasamba zokhala ndi madzi zomwe zimafewetsa chimbudzi. chabwino kudzimbidwa amachepetsa kuthekera.
• Lili ndi ulusi wosungunuka komanso wosasungunuka. 
• Insoluble fiber imawonjezera kuchuluka kwa chopondapo. Zimathandizira kuti chakudya chiziyenda m'matumbo mosavuta.

amachepetsa shuga m'magazi

• Ubwino wa sikwashi wobiriwiraChimodzi mwa izo ndikuti zimathandizira kuchepetsa shuga wamagazi mwa anthu omwe ali ndi matenda amtundu wa 2.
• Ulusi womwe uli m'kati mwake umathandizira kuti shuga m'magazi aziyenda bwino. 
• Izi zimalepheretsa kuchuluka kwa shuga m'magazi mukatha kudya. 

Phindu la thanzi la mtima

• Green sikwashi imathandizira thanzi la mtima. Zomwe zili ndi fiber zambiri ndizothandiza pa ntchitoyi.
• Lili ndi soluble fiber pectin; amachepetsa kuchuluka kwa cholesterol "yoyipa" ya LDL.
• Lili ndi potaziyamu yambiri, yomwe ingathandize kuchepetsa kuthamanga kwa magazi mwa kukulitsa mitsempha ya magazi. 
• Carotenoids yomwe imapezeka mu dzungu imateteza ku matenda a mtima.

Phindu la thanzi la maso

Ubwino wa sikwashi wobiriwiraZina mwa izi ndi phindu la thanzi la maso ndi vitamini C ndi beta-carotene. 

• Izi masamba lutein ndi zeaxanthin Lili ndi ma antioxidants. 
• Kafukufuku akuwonetsa kuti ma antioxidants awa amatha kumangirira mu retina, kuwongolera masomphenya ndikuchepetsa chiopsezo cha matenda a maso okhudzana ndi ukalamba.
• Olemera mu lutein ndi zeaxanthin sakhala ndi vuto la ng'ala.

Phindu la thanzi la mafupa

• Zukini wobiriwira angathandize kulimbikitsa mafupa vitamini K ndipo ali ndi mchere wambiri wa magnesium.

kupewa khansa

• Kafukufuku wa zinyama amasonyeza kuti zingathandize kupewa kapena kuchepetsa kukula kwa maselo ena a khansa.

chithokomiro ntchito

• Mayesero a makoswe amasonyeza kuti masambawa angathandize kuti mahomoni a chithokomiro azikhala okhazikika.

Kodi zukini wobiriwira amakupangitsani kuchepa thupi?

• Kudya zukini wobiriwira nthawi zonse, kumathandiza kuchepetsa thupi. 
• Zamasambazi zimakhala ndi madzi ambiri ndipo zimakhala ndi mphamvu zochepa zama calorie, zomwe zimathandiza kuti muzimva bwino. Zomwe zimakhala ndi fiber zimachepetsa njala ndi chilakolako.

Momwe mungadye zukini wobiriwira?

Zamasamba zosunthika, zukini zimatha kudyedwa zosaphika kapena zophikidwa. Mutha kudya masamba othandiza awa motere:

• Mukhoza kuwonjezera yaiwisi ku saladi.
• Mukhoza kuphika ndi mpunga, mphodza kapena zakudya zina.
• Mukhoza kuuyika mu poto.
• Mutha kugwiritsa ntchito mu supu zamasamba.
• Mukhoza kugwiritsa ntchito mkate, zikondamoyo ndi makeke.

Tinakambirana za ubwino wa sikwashi wobiriwira. Ndiye, "Kodi zukini ndi chipatso kapena ndiwo zamasamba?" Ngati mukufuna kudziwa, werengani nkhani yathu.

Gwero: 1