Yiziphi Izinzuzo Ze-Green Squash? Mangaki ama-calories ku-Green Zucchini

Ithanga eliluhlaza, Cucurbitaceae uvela emndenini wezitshalo; i-Melon, i-spaghetti squash futhi ihlobene nekhukhamba. Izinzuzo ze-squash eluhlaza zihlanganisa ukwelapha imikhuhlane, izinhlungu kanye nezinkinga ezihlukahlukene zempilo.

Mangaki amakholori ku-zucchini eluhlaza?

• I-100 amagremu wekhalori ye-zucchini eluhlaza: 20

Inani lokudla okunomsoco we-zucchini eluhlaza

Inothile ngamavithamini, amaminerali kanye nezinye izinhlanganisela zezitshalo ezinenzuzo. Isitsha esisodwa (223 grams) siphekiwe umsoco we-zucchini eluhlaza imi kanje:

• Amaprotheni: 1 gram
• Amafutha: ngaphansi kwe-1 igremu
• Ama-carbohydrate: 3 g
• Ushukela: 1 amagremu
• I-fiber: 1 amagremu
• I-Vitamin A: 40% weReference Daily Intake (RDI)
• IManganese: 16% we-RDI
• I-Vitamin C: 14% we-RDI
• I-Potassium: 13% we-RDI
• I-Magnesium: 10% ye-RDI
• I-Vitamin K: 9% we-RDI
• I-Folate: 8% ye-RDI
• Ithusi: 8% we-RDI
• I-Phosphorus: 7% ye-RDI
• I-Vitamin B6: 7% we-RDI
• I-Thiamine: 5% we-RDI

Ngaphezu kwalokho, inani elincane le-iron, i-calcium, zinc kanye namanye amavithamini B. 

Yiziphi izinzuzo ze-squash eluhlaza?

Okuqukethwe kwe-Antioxidant

• Ithanga eliluhlaza, Inothile ngama-antioxidants. 
• Ama-Antioxidants ayizinhlanganisela zezitshalo ezinenzuzo ezisiza ukuvikela umzimba ekulimaleni kwama-radical mahhala.
• Le mifino enenzuzo iqukethe i-lutein, i-zeaxanthin kanye i-beta-carotene ama-carotenoid amaningi. 
• Ngaphezu kokuzuzisa amehlo, isikhumba nenhliziyo, ziphinde zivikele ezinhlotsheni ezithile zomdlavuza, njengomdlavuza wendlala yesinye.

Umthombo wePotassium

• I-squash eluhlaza, imineral enempilo enempilo i-potassiumIqukethe inani eliphezulu.
• Uma i-potassium iphansi emzimbeni, ingozi yesifo senhliziyo iyanda.
• I-Potassium yehlisa umfutho wegazi ngokuphikisana nemiphumela ye-sodium ephezulu.

Okuqukethwe kwamavithamini B

• Izinzuzo ze-squash eluhlaza, kusukela ekuqukethe amavithamini namaminerali. Icebile ngamavithamini B afana ne-folate, i-vitamin B6 ne-riboflavin. 
• Amavithamini B ayiqembu lamavithamini avimbela impilo yengqondo, imizwa nokukhathala.

kuhle ukugaya

• I-squash eluhlaza iyimifino enamanzi amaningi ethambisa indle. kahle ukuqunjelwa kunciphisa okungenzeka.
• Iqukethe kokubili i-fiber e-soluble ne-insoluble. 
• I-Insoluble fiber yengeza inqwaba esitulweni. Isiza ukudla kuhambe emathunjini kalula.

yehlisa ushukela wegazi

• Izinzuzo ze-squash eluhlazaEnye yazo ukuthi isiza ukwehlisa izinga likashukela egazini kubantu abanesifo sikashukela sohlobo 2.
• I-fiber ekuqukethe isiza ukulinganisa ushukela wegazi. 
• Lokhu kuvimbela ukukhuphuka koshukela wegazi ngemva kokudla. 

Izinzuzo zempilo yenhliziyo

• I-squash eluhlaza isekela impilo yenhliziyo. I-fibre yayo ephezulu iyasebenza kulo msebenzi.
• Iqukethe i-fiber encibilikayo pectin; yehlisa i-cholesterol ephelele futhi “embi” ye-LDL.
• Icebile nge-potassium, engasiza ekwehliseni umfutho wegazi ophakeme ngokuvula imithambo yegazi. 
• Ama-carotenoid atholakala emathangeni avikela isifo senhliziyo.

Izinzuzo zezempilo zamehlo

Izinzuzo ze-squash eluhlazaOkunye kwalokhu inzuzo yempilo yamehlo ngovithamini C kanye nokuqukethwe kwe-beta-carotene. 

• Le mifino i-lutein ne-zeaxanthin Iqukethe ama-antioxidants. 
• Ucwaningo lubonisa ukuthi lawa ma-antioxidants angakheka ku-retina, athuthukise umbono futhi anciphise ingozi yezifo zamehlo ezihlobene nobudala.
• Labo abacebile nge-lutein ne-zeaxanthin mancane amathuba okuba bahlaselwe yi-cataract.

Izinzuzo zezempilo zamathambo

• I-zucchini eluhlaza ingasiza ukuqinisa amathambo vitamin K futhi inothile ngamaminerali e-magnesium.

ukuvimbela umdlavuza

• Ucwaningo lwezilwane lubonisa ukuthi lungasiza ukuvimbela noma ukunciphisa ukukhula kwamangqamuzana athile omdlavuza.

umsebenzi we-thyroid

• Ukuhlolwa kwamagundane kubonisa ukuthi le mifino ingasiza ukugcina amazinga e-hormone yegilo ezinzile.

Ingabe i-zucchini eluhlaza ikwenza ulahlekelwe isisindo?

• Ukudla i-zucchini eluhlaza njalo, kusiza ukunciphisa umzimba. 
• Le mifino inothile emanzini futhi ine-calorie density ephansi, okusiza ukuzizwa ugcwele. I-fiber yayo inciphisa indlala nesifiso sokudla.

Ungadla kanjani i-zucchini eluhlaza?

Imifino ehlukahlukene, i-zucchini ingadliwa iluhlaza noma iphekwe. Ungadla le mifino ewusizo ngale ndlela elandelayo:

• Ungayingeza iluhlaza kumasaladi.
• Ungayipheka ngelayisi, udali noma okunye ukudla.
• Ungawuthosa epanini.
• Ungayisebenzisa ezitsheni zemifino.
• Ungayisebenzisa esinkwa, amakhekhe kanye namakhekhe.

Sikhulume ngezinzuzo ze-squash eluhlaza. Ngakho-ke, "Ingabe i-zucchini isithelo noma imifino?" Uma ufuna ukwazi, funda isihloko sethu.

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