Yiziphi Izinhlobonhlobo zePumpkin? Izinzuzo Ezihlaba umxhwele zePumpkin

I-botanically ihlukaniswa njengesithelo, i-zucchini isetshenziswa njengemifino ekuphekeni; Inomsoco, imnandi futhi iyahlukahluka. 

Ama-flavour amaningi ahlukene, ngayinye inokunambitheka kwayo okuhlukile, ukusetshenziswa kokupheka, kanye nezinzuzo zezempilo. ithanga ezihlukahlukene Kukhona.

konke ngokwesayensi ICucurbita umndeni futhi ingabuye ihlukaniswe njenge-squash yasehlobo noma yasebusika. Isicelo izinhlobonhlobo ze-zucchini namagama anezithombe...

Yiziphi Izinhlobonhlobo zePumpkin?

Ithanga Eliphuzi

Okuphakathi nendawo (amagremu angu-196) ka-squash ophuzi kunokuvezwa kokudla okulandelayo:

Amakhalori: 31

Amafutha: 0 amagremu

Amaprotheni: 2 gram

Ama-carbohydrate: 7 g

I-fiber: 2 amagremu

U-squash ophuzi ungumthombo omuhle kakhulu we-potassium. I-Potassium iyiminerali edlala indima ebalulekile ekulawuleni imisipha, ibhalansi yoketshezi kanye nokusebenza kwezinzwa. 

Ngenxa yokunambitheka kwawo okuthambile kanye nokuthungwa okunokhilimu kancane lapho kuphekiwe, u-squash ophuzi ungalungiswa ngezindlela eziningi.

Ithanga eliluhlaza

Okukodwa okumaphakathi (196 grams) ithanga eliluhlaza Inokuqukethwe komsoco okulandelayo:

Amakhalori: 33

Amafutha: 1 amagremu

Amaprotheni: 2 gram

Ama-carbohydrate: 6 g

I-fiber: 2 amagremu

Inokwakheka okuqinile kune-zucchini ephuzi, ingashiswa njenge-zucchini ephuzi, eyosiwe noma ibhakwe. 

I-Pattypan Squash

I-Pattypan squash iyindilinga encane ye-squash ehlukahlukene. Inkomishi eyodwa (amagremu angu-130) ye-pattypan squash inikeza imisoco elandelayo:

Amakhalori: 23

Amafutha: 0 amagremu

Amaprotheni: 2 gram

Ama-carbohydrate: 5 g

I-fiber: 2 amagremu

Lolu hlobo lwe-zucchini lunama-kilojoule aphansi kakhulu futhi luqukethe amavithamini namaminerali amaningana, kuhlanganise nenani elincane le-fiber namaprotheni afana ne-vitamin C, i-folate ne-manganese.

I-Acorn Squash

i-acorn squash; Ingolunye lwezinhlobo ezincane ze-squash ezimise okwe-acorn ezinoqweqwe oluqinile, oluluhlaza kanye nenyama ewolintshi. Amanani omsoco we-acorn squash eyodwa engu-10 cm ami kanje:

Amakhalori: 172

Amafutha: 0 amagremu

Amaprotheni: 3 gram

Ama-carbohydrate: 45 g

I-fiber: 6 amagremu

Lolu hlobo luqukethe uvithamini C, amavithamini B, amaminerali abalulekile empilweni yamathambo nenhliziyo. i-magnesium igcwele 

Icebile futhi ku-fiber nama-carbohydrates ngendlela yesitashi semvelo noshukela okunikeza i-zucchini ukunambitheka kwayo.

I-Acorn squash ijwayele ukulungiswa ngokusika phakathi, isuse imbewu bese uyigazinga. 

Iyosiwe ngokufakwa okunezinongo njengesoseji no-anyanisi, idliwa kamnandi noju noma isiraphu ye-maple. Ibuye isetshenziswe kakhulu ezitsheni.

Ithanga

140 inkomishi (XNUMX amagremu) ithanga Iqukethe imisoco elandelayo:

Amakhalori: 63

Amafutha: 0 amagremu

Amaprotheni: 1 gram

Ama-carbohydrate: 16 g

I-fiber: 3 amagremu

Bu ithanga ezihlukahlukeneIwumthombo omuhle kakhulu kavithamini C, osebenza njengama-antioxidants emzimbeni futhi i-beta-carotene umthombo.

Ama-Antioxidants asiza ukuvikela amaseli emonakalweni ongavimbela ezinye izifo ezingamahlalakhona.

Ngokwesibonelo, ukudla okuphezulu kwe-beta carotene kuhlotshaniswa nengozi ephansi yezinhlobo ezithile zomdlavuza, kuhlanganise nomdlavuza wamaphaphu, kuyilapho ukudla okunovithamini C kuvikela isifo senhliziyo.

Ithanga lisetshenziselwa isobho nama-dessert.

I-spaghetti Squash

i-spaghetti squashiyinhlobonhlobo enkulu ye-squash yasebusika enombala osawolintshi. Inkomishi eyodwa (amagremu angu-100) ye-spaghetti squash inikeza imisoco elandelayo:

Amakhalori: 31

Amafutha: 1 amagremu

Amaprotheni: 1 gram

Ama-carbohydrate: 7 g

I-fiber: 2 amagremu

Bu uhlobo lwethangaEnye ye-zucchini ene-carb ephansi kakhulu, iyisinqumo esihle kulabo abadla ukudla okune-carb ephansi noma okunekhalori ephansi ngoba iqukethe ushukela wemvelo omncane kunezinye izinhlobo.

Ukuze ulungise isikwashi se-spaghetti, usike phakathi bese ususa imbewu. Fry ama-halves kuze kube yilapho inyama ithambile. Bese usebenzisa imfoloko ukuze usule imicu efana ne-pasta.

I-Chestnut Squash

Umsoco wenkomishi eyodwa (amagremu angu-116) ka-squash umi kanje:

Amakhalori: 30

Amafutha: 0 amagremu

Amaprotheni: 1 gram

Ama-carbohydrate: 8 g

I-fiber: 1 amagremu

I-Chestnut squash inothile ngama-antioxidant i-alpha ne-beta carotene, okuyizinto zombili ezandulela uvithamini A kanye nevithamini ebalulekile empilweni yamehlo.

Lesi sithelo siwumthombo omuhle we-potassium ne-vitamin C. Isetshenziselwa izindlela zokupheka eziningi, kusukela kumaphayi kuya kumasobho, kokubili okumnandi nokumnandi. Imbewu yosiwe futhi idliwe.

I-Kabocha Squash 

Ekwaziwa nangokuthi ithanga laseJapan noma ithanga le-buttercup - liwukudla okuyisisekelo kokudla kwaseJapan futhi liyaduma emhlabeni jikelele. 1 inkomishi (amagremu angu-116) ye-kabocha squash iqukethe imisoco elandelayo:

Amakhalori: 39

Amafutha: 0 amagremu

Amaprotheni: 1 gram

Ama-carbohydrate: 10 g

I-fiber: 2 amagremu

I-Kabocha squash inothile ngama-antioxidants kanye nezakhamzimba, okuhlanganisa uvithamini C kanye ne-provitamin A. I-Kabocha squash ingathoswa, ibiliswe, igayiwe noma isetshenziselwe ukwenza isobho.

 Yiziphi Izinzuzo zePumpkin?

I-Zucchini iyimifino enomsoco.

Kuzuzisa inhliziyo

I-squash ephuzi inganciphisa ingozi yesifo senhliziyo, njengoba iqukethe amafutha amancane futhi ayinikezi cishe i-cholesterol. Futhi iqukethe i-magnesium, eyaziwa ngokuthi inciphisa ingozi yokuhlaselwa yinhliziyo nesifo sohlangothi.

Kanye ne-potassium, i-magnesium isiza ukwehlisa umfutho wegazi ophakeme, kuyilapho amazinga kavithamini C kanye ne-beta-carotene esiza ekuvimbeleni ukubola kwe-cholesterol.

Lezi zakhi zinciphisa ukuthuthukiswa kwe-atherosclerosis ngokuvimbela ukubekwa kwe-cholesterol ene-oxidized ezindongeni zemithambo yegazi.

Ithanga lisiza ukunciphisa umzimba

Nakuba izinhlobo eziningi ze-zucchini zinikeza izakhi eziningi ezidingekayo emzimbeni, zinama-calories ambalwa kakhulu. Okuqukethwe kwe-carbohydrate nakho kuphansi. Zonke lezi zizathu zikhomba ukuthi wukudla okusiza ukwehlisa isisindo.

Ivimbela umdlavuza

Ithanga liqukethe inani eliphezulu lama-antioxidants asiza ukucekela phansi ama-radicals mahhala emzimbeni. Amazinga aphezulu e-beta-carotene ahlinzeka ngokuvikeleka ezintweni ezingcolisayo namakhemikhali angabangela umdlavuza.

Futhi iwumthombo ocebile kavithamini C, ovimbela ukuguga ngaphambi kwesikhathi nomdlavuza, futhi uvimbela ukuhlukana kwamangqamuzana.

Ivikela amathambo

Ithanga liqukethe i-manganese ne-vitamin C eningi. I-Manganese isiza ukugcina ukwakheka kwamathambo okunempilo, ukumuncwa kwe-calcium, ukwakheka kwama-enzyme kanye nesakhiwo samathambo, futhi ithuthukisa ukuminyana kwamaminerali omgogodla. 

I-Magnesium nayo inomthelela empilweni yamalunga namathambo. Amanye amaminerali afana ne-iron, i-folate, i-zinc ne-phosphorus etholakala emathangeni anomthelela empilweni yamaminerali emathanjeni futhi avikele ekuguleni kwamathambo.

Kuwusizo empilweni yamehlo

Ithanga liqukethe inani eliphezulu le-beta-carotene ne-lutein. I-Lutein idlala indima ebalulekile ekuvimbeleni ukuqala kwe-cataract kanye ne-macular degeneration, okuvame ukuholela ebumpumputhe.

Ilungele impilo yekholoni

I-fiber eningi yethanga inenzuzo empilweni yekholoni. I-fiber isiza ukususa ubuthi emzimbeni futhi ivikela impilo yekholoni ngokuvimbela ukuqunjelwa.

Ivikela impilo ye-prostate

Ithanga lisebenza ngempumelelo ekudambiseni izimpawu zesimo esibizwa ngokuthi i-benign prostatic hypertrophy, noma i-BPH. Lesi sifo sibonakala ngenkinga ye-prostate gland, ebangela ubunzima emisebenzini yomchamo neyezocansi.

Yehlisa izimpawu ze-PMS

I-Zucchini ingumthombo omuhle we-manganese. Olunye ucwaningo lwafakazela ukuthi abesifazane abadla inani eliphezulu lale mineral ekudleni baba nokushintshashintsha kwemizwelo namajaqamba amancane kunabanye.

Kuqinisa amasosha omzimba

I-Vitamin C etholakala emathangeni iqinisa amasosha omzimba, ivimbele imikhuhlane futhi ilwe nokungezwani komzimba nezinto ezithile.

Ivimbela ukuqunjelwa

I-fiber yayo ephezulu ayisekeli nje kuphela impilo yekholoni kodwa futhi ivimbela ukuqunjelwa.

Inikeza ukwesekwa kokugaya ukudla

Odokotela batusa ukudla okuningi okune-fiber ukuze kusheshiswe inqubo yokugaya ukudla komzimba.

I-Acorn squash iqukethe inani elihle le-fiber yokudla futhi isiza ukusiza ukuhambisa amathumbu. Ukusetshenziswa kwayo kungasiza ekudambiseni izimpawu zezinkinga zokugaya ukudla kanye nezimo ezifana nokuqunjelwa nokuqunjelwa.

Isiza ukulwa nesifo sikashukela

I-fiber yokudla kule mifino isiza ukulwa namazinga aphezulu kashukela egazini. Ngale ndlela, kungasiza ukumelana nokuqala kwesifo sikashukela.

Ilawula umfutho wegazi

Le mifino inothile nge-potassium. Ukuthatha le mineral kungasiza ukukhulula imithambo yegazi nemithambo yegazi.

Yehlisa ngempumelelo umfutho wegazi ophakeme. I-Potassium nayo iyadingeka ngumzimba ukuze ulinganise uketshezi kumathishu namaseli.

Imifino nayo iqukethe i-magnesium, futhi le mineral ngokuyinhloko isiza ukumuncwa kwe-potassium. Futhi iqukethe i-zinc, edlala indima ekugcineni umfutho wegazi ojwayelekile emzimbeni womuntu.

Yehlisa izinga le-cholesterol

Iqiniso lokuthi ithanga line-fiber ephezulu liyinkomba yokuthi lingehlisa futhi livikele amazinga e-cholesterol.

I-cholesterol ingenye yezimbangela zesifo senhliziyo nemithambo yegazi. Ngakho-ke, ukudla ithanga njalo kusiza ukulawula izinga le-cholesterol.

Ivimbela isifuba somoya

I-Beta-carotene iyi-antioxidant. Le antioxidant itholakala emazingeni aphezulu amathanga. Ucwaningo luthole ukuthi abantu abadla i-beta-carotene ephezulu banengozi ephansi yokuthola isifuba somoya.

Izinzuzo Pumpkin for Skin

Imifino inhle esikhumbeni ngokujwayelekile, futhi i-zucchini ingenye yazo. Ithanga, elicebile ngamavithamini, amaminerali kanye nama-antioxidants, lizuzisa kakhulu isikhumba.

Ivikela impilo yesikhumba

KI-Zucchini ingumthombo omuhle kakhulu we-vitamin A. Iqukethe i-beta-carotene, eguqulwa ibe uvithamini A emzimbeni. I-Vitamin A, i-antioxidant enamandla, ibalulekile ekugcineni impilo yesikhumba.

Ivimbela ukuguga kwesikhumba

Enye yezinzuzo eziyinhloko zamathanga ihlanganisa ukuvikela emiphumeleni eyingozi yokuchayeka elangeni nokuvimbela ukuphelelwa amanzi emzimbeni.

Ngaphezu kwalokho, iqukethe amazinga aphezulu kavithamini C, alwa nama-radicals mahhala emzimbeni futhi ngaleyo ndlela avimbele izimpawu zokuguga njengemigqa emincane, imibimbi kanye ne-pigmentation. Ukusetshenziswa njalo kwethanga kugcina isikhumba simanzi.

Izinzuzo Pumpkin for Izinwele

Ithanga liwumthombo ocebile we-beta-carotene, uhlobo oluphephile, olungenabuthi lukavithamini A. Le pigment ibalulekile ekwakheni nasekugcineni izinwele ziphilile. Ivimbela ukuphuka kwezinwele futhi ikhuthaze ukukhula okuhle.