Zviri muChinyorwa
Green pumpkin, cucurbitaceae anobva kumhuri yemiti; melon, spaghetti squash uye inoenderana negaka. Zvakanakira green squash zvinosanganisira kurapa dzihwa, marwadzo uye matambudziko akasiyana ehutano.
Mangani makorikori mugirini zucchini?
- 100 magiramu egirinhi zucchini macalorie: 20
Nutritional kukosha kwegreen zucchini
Yakapfuma muvhitamini, zvicherwa uye mamwe anobatsira chirimwa makomisheni. Imwe ndiro (223 gramu) yakabikwa kukosha kwekudya kwegreen zucchini zviri sezvinotevera:
- Mapuroteni: 1 gramu
- Mafuta: asingasviki 1 gramu
- Carbs: 3 gramu
- Shuga: 1 magiramu
- Fiber: 1 gramu
- Vitamin A: 40% yeReference Daily Intake (RDI)
- Manganese: 16% yeRDI
- Vitamin C: 14% yeRDI
- Potassium: 13% yeRDI
- Magnesium: 10% yeRDI
- Vitamin K: 9% yeRDI
- Folate: 8% yeRDI
- Mhangura: 8% yeRDI
- Phosphorus: 7% yeRDI
- Vitamin B6: 7% yeRDI
- Thiamine: 5% yeRDI
Mukuwedzera, zvishoma zvesimbi, calcium, zinc uye mamwe mavhitamini B.
Ndezvipi zvakanakira green squash?
Antioxidant content
- Green pumpkin, Yakapfuma mune antioxidants.
- Antioxidants anobatsira chirimwa makomisheni anobatsira kudzivirira muviri kubva kumahara radical kukuvara.
- Iyi muriwo inobatsira ine lutein, zeaxanthin uye beta carotene carotenoids yakawanda.
- Pamusoro pekubatsira maziso, ganda uye mwoyo, anodzivirirawo mamwe marudzi egomarara, akadai sekenza yeprostate.
Potassium source
- Green zucchini, chicherwa chemoyo chine utano potasiumIine huwandu hwepamusoro.
- Kana potassium yakaderera mumuviri, ngozi yehosha yemwoyo inowedzera.
- Potassium inoderedza BP nekurwisa mhedzisiro ye sodium yakakwira.
B mavitamini emukati
- Zvakanakira green squash, kubva kune vhitamini uye mineral content. Yakapfuma muB vhitamini senge folate, vhitamini B6 uye riboflavin.
- B mavhitaminzi iboka revhithamini inodzivirira hutano hwekuziva, mafungiro uye kuneta.
zvakanaka kugaya
- Green squash muriwo une mvura unopfavisa chitsvina. zvakanaka kupatira kunoderedza mukana.
- Iine zvose soluble uye insoluble fiber.
- Insoluble fiber inowedzera kuwanda kune stool. Inobatsira chikafu kufamba nemuura zviri nyore.
inoderedza shuga yeropa
- Zvakanakira green squashChimwe chazvo ndechokuti inobatsira kuderedza mazinga ehuga muvanhu vane chirwere cheshuga chechipiri.
- Iyo fiber iri mukati mayo inobatsira kuenzanisa shuga yeropa.
- Izvi zvinodzivirira shuga yeropa mushure mekudya.
Utano hwemwoyo hunobatsira
- Green squash inotsigira hutano hwemoyo. Yayo yakakwirira fiber inobata basa iri.
- Iine soluble fiber pectin; inodzikisa yakazara uye "yakaipa" LDL cholesterol.
- Iine potassium yakawanda, iyo inogona kubatsira kuderedza high blood pressure nekuwedzera tsinga dzeropa.
- Carotenoids inowanikwa mumanhanga inodzivirira kubva kuchirwere chemoyo.
Ziso utano zvinobatsira
Zvakanakira green squashImwe yeiyi kubatsirwa kwehutano hweziso nevhitamini C yayo uye beta-carotene yemukati.
- Muriwo uyu lutein uye zeaxanthin Iine antioxidants.
- Zvidzidzo zvinoratidza kuti ma antioxidants aya anogona kuvaka mu retina, kuvandudza kuona uye kuderedza njodzi yezvirwere zvemaziso zvine zera.
- Avo vakapfuma mu lutein uye zeaxanthin kashoma kuita katarakiti.
Bone hutano hunobatsira
- Green zucchini inogona kubatsira kusimbisa mapfupa vitamini K uye yakapfuma mu magnesium mineral.
kudzivirira kenza
- Zvidzidzo zvemhuka zvinoratidza kuti zvinogona kubatsira kudzivirira kana kudzikisira kukura kwemamwe maseru egomarara.
thyroid basa
- Kuongororwa mumakonzo kunoratidza kuti muriwo uyu unogona kubatsira kuti thyroid hormone irambe yakagadzikana.
Ko zucchini yakasvibirira inoita kuti uremerwe uremu?
- Kudya nguva dzose green zucchini, inobatsira kuderedza uremu.
- Muriwo uyu wakapfuma mumvura uye une low calorie density, izvo zvinobatsira kuti unzwe wakaguta. Iyo fiber yemukati inoderedza nzara uye kudya.
Nzira yekudya green zucchini?
Muriwo unosiyana-siyana, zucchini inogona kudyiwa isina kubikwa kana kubikwa. Unogona kudya muriwo uyu unobatsira sezvinotevera:
- Iwe unogona kuwedzera iyo yakasvibirira kune saladi.
- Unogona kubika nemupunga, nyemba kana zvimwe zvekudya.
- Iwe unogona kuibva mupani.
- Iwe unogona kuishandisa mumiriwo soups.
- Unogona kuishandisa muchingwa, mapanikake uye makeke.
Takataura mabhenefiti egreen squash. Saka, "Zucchini muchero kana muriwo?" Kana iwe uchida kuziva, verenga chinyorwa chedu.
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