Ziziphi iiNzuzo zeSquash eluhlaza? Zingaphi iikhalori kwiZucchini eluhlaza

Ithanga eliluhlaza, cucurbitaceae uphuma kusapho lwesityalo; imelon, ispaghetti squash kwaye inxulumene cucumber. Izibonelelo ze squash eluhlaza zibandakanya ukunyanga imikhuhlane, iintlungu kunye neengxaki ezahlukeneyo zempilo.

Zingaphi iikhalori kwi-zucchini eluhlaza?

• I-100 grams yeekhalori ze-zucchini eziluhlaza: 20

Ixabiso lesondlo se-zucchini eluhlaza

Ityebile kwiivithamini, iiminerali kunye nezinye iikhompawundi zezityalo ezinenzuzo. Isitya esinye (223 grams) siphekiwe ixabiso lesondlo se-zucchini eluhlaza imi ngolu hlobo lulandelayo:

• Iiprotheni: 1 gram
• Amafutha: ngaphantsi kwe-1 gram
• Iikhabhoni: 3 gram
• Iswekile: 1 grams
• Ifayibha: 1 grams
• IVithamin A: 40% yeReference Daily Intake (RDI)
• IManganese: 16% yeRDI
• I-Vitamin C: i-14% ye-RDI
• I-Potassium: i-13% ye-RDI
• I-Magnesium: i-10% ye-RDI
• I-Vitamin K: i-9% ye-RDI
• I-Folate: i-8% ye-RDI
• Ubhedu: 8% ye-RDI
• Iphosphorasi: 7% yeRDI
• I-Vitamin B6: i-7% ye-RDI
• I-Thiamine: i-5% ye-RDI

Ukongeza, ixabiso elincinci le-iron, i-calcium. zinc kunye nezinye iivithamini B. 

Ziziphi iingenelo zesquash eluhlaza?

Umxholo we-Antioxidant

• Ithanga eliluhlaza, Ityebile kwi-antioxidants. 
• Ii-Antioxidants ziluncedo kwizityalo ezinceda ukukhusela umzimba kumonakalo omkhulu.
• Le mifuno enenzuzo iqulethe i-lutein, i-zeaxanthin kunye beta-carotene I-carotenoids zininzi. 
• Ukongezelela ekuncedeni amehlo, ulusu nentliziyo, zikwakhusela kwiintlobo ezithile zomhlaza, njengomhlaza wedlala lesinyi.

Umthombo wePotassium

• Umngqusho oluhlaza, iminerali esempilweni entliziyweni potassiumIqulethe inani eliphezulu.
• Ukuba i-potassium iphantsi emzimbeni, ingozi yesifo senhliziyo iyanda.
• I-Potassium inciphisa uxinzelelo lwegazi ngokuchasana nemiphumo ye-sodium ephezulu.

Umxholo wevithamini B

• Iinzuzo zesquash eluhlaza, ukusuka kumxholo wevithamini kunye neeminerali. Ityebile kwiivithamini B ezifana ne-folate, i-vitamin B6 kunye ne-riboflavin. 
• Iivithamini ze-B liqela leevithamini ezikhusela impilo yengqondo, isimo sengqondo kunye nokukhathala.

ilungele ukwetyisa

• Umngqusho oluhlaza yimifuno enamanzi atyebileyo ethambisa ilindle. kakuhle ukuqhina kunciphisa ukwenzeka.
• Iqulethe zombini i-fiber e-soluble kunye ne-insoluble. 
• Ifiber enganyibilikiyo yongeza isambuku kwisitulo. Inceda ukutya kuhambe emathunjini ngokulula.

yehlisa iswekile yegazi

• Izibonelelo ze squash eluhlazaEnye yazo kukuba inceda ukuthoba iswekile yegazi kubantu abanesifo seswekile se-2.
• Ifiber kumxholo wayo inceda ukulungelelanisa iswekile yegazi. 
• Oku kuthintela i-spikes yeswekile yegazi emva kokutya. 

Iinzuzo zempilo yentliziyo

• I-squash eluhlaza ixhasa impilo yentliziyo. Umxholo wayo ophezulu wefiber uyasebenza kulo msebenzi.
• Iqulethe ifayibha enyibilikayo pectin; yehlisa iyonke kunye ne "mbi" ye-cholesterol ye-LDL.
• Ityebile kwi potassium, enokunceda ukunciphisa uxinzelelo lwegazi ngokuvula imithambo yegazi. 
• I-carotenoids efumaneka kwithanga ikhusela kwisifo senhliziyo.

Izibonelelo zempilo zamehlo

Izibonelelo ze squash eluhlazaEnye yezi yinzuzo yempilo yamehlo kunye ne-vitamin C kunye nomxholo we-beta-carotene. 

• Le imifuno lutein kunye ne-zeaxanthin Iqulethe i-antioxidants. 
• Uphononongo lubonisa ukuba ezi antioxidants zinokukhula kwi-retina, ziphucule umbono kwaye zinciphise umngcipheko wezifo zamehlo ezinxulumene nobudala.
• Abo batyebileyo kwi-lutein kunye ne-zeaxanthin abanamathuba amancinci okuba baphuhlise i-cataract.

Iinzuzo zempilo yamathambo

• I-zucchini eluhlaza inokunceda ukuqinisa amathambo ivithamin K kwaye isityebi kwiminerali ye-magnesium.

ukuthintela umhlaza

• Izifundo zezilwanyana zibonisa ukuba kunokunceda ukuthintela okanye ukunciphisa ukukhula kweeseli ezithile zomhlaza.

umsebenzi wedlala lengqula

• Uvavanyo kwiimpuku lubonisa ukuba le mifuno inokunceda ukugcina amanqanaba ehomoni yegilo ezinzile.

Ngaba i-zucchini eluhlaza yenza ukuba ulahlekelwe isisindo?

• Ukutya i-zucchini eluhlaza rhoqo, inceda ukunciphisa umzimba. 
• Le mifuno inobutyebi emanzini kwaye ine-calorie density ephantsi, enceda ukuba uzive ugcwele. Umxholo wayo wefiber unciphisa indlala kunye nomnqweno wokutya.

Indlela yokutya i-zucchini eluhlaza?

Imifuno eguquguqukayo, i-zucchini inokutyiwa ikrwada okanye iphekwe. Ungatya le mifuno iluncedo ngolu hlobo lulandelayo:

• Ungongeza ekrwada kwiisaladi.
• Ungayipheka ngerayisi, iilentile okanye okunye ukutya.
• Ungayiqhotsa epanini.
• Ungayisebenzisa kwiisuphu zemifuno.
• Ungayisebenzisa kwisonka, iipanekuku kunye neekeyiki.

Sathetha ngeenzuzo zesquash eluhlaza. Ngoko, "Ngaba i-zucchini isiqhamo okanye imifuno?" Ukuba unomdla, funda inqaku lethu.

Umthombo: 1