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Zucchini, eo hape e tsejoang e le Courgette ke mofuta oa squash ea lehlabula e holang haholo nakong ea likhoeli tsa lehlabula mme e le ea lelapa la mohope (joalo ka botlolo ea botlolo le mokokotlo). E bitsoa botala e le tholoana empa e nkuoa e le meroho e nang le letlalo le boreleli, peo e nyane e ka jeoang le nama e boreleli.
Squash ena ea lehlabula e fumaneha ka mefuta e fapaneng ea meriti. Mefuta e meng e tsebahalang ea litholoana ke khauta ea zucchini e nang le letlalo le bosehla bo bosehla ba lamunu, cocozelle e nang le botlaaseng bo bonyenyane, fordhook e kobehileng, e boreleli ebile e boreleli. hangata li chitja, li boima, li boreleli ebile ha li na peo.
Bafuputsi ba fihlela qeto ea hore tsela e molemohali ea ho ja zucchini ke ntle le ho ebola kaha boholo ba limatlafatsi li teng letlalong la eona. Ke mohloli o babatsehang oa metsi, vithamine C, vithamine A, folate le beta-carotene, ha re bolela tse seng kae.
Boleng ba phepo ea Zucchini
100 g ea zucchini e na le metsi a 94.79 g le matla a 17 kcal. E boetse e na le protheine ea 1.21 g, 1g faeba ea lijo, 16 mg calcium, 0.37 mg iron, 18 mg magnesium, 38 mg phosphorus, 261 mg potasiamo, 8 mg sodium, 0.2 mcg selenium, 17.9 mg vithamine C, vithamini B1 ea 0.045, 0.094 vithamine B2, 0.451 vithamine B3, 24 mcg folate, 0.163 mg vithamine B6, 120 mcg beta-carotene, 4.3 mcg vithamine K le 200 IU vithamine A.
Melemo ea bophelo bo botle ba Zucchini
1. E khothalletsa ts'oaetso e phetseng hantle
Zucchini ke meroho ea selemo e nang le boleng bo phahameng ba bongaka. E na le fiber e ngata e thusang ho fokotsa mathata ohle a tšilo ea lijo joalo ka ho ruruha, ho sokela le khase ea mpa. E boetse e thusa ho boloka bophelo bo botle ba mala.
2. E fokotsa maemo a tsoekere
Fibre e ngata e sa qhibilihang ka har'a zucchini e sebetsa haholo ho thibela ho qala ha mofuta oa 2 oa lefu la tsoekere. Ho sebelisa meroho e mengata ho thusa ho theola menyetla ea ts'oaetso ea ts'oaetso le ho ntlafatsa mamello ea tsoekere ka tsela eo, ho thibela lefu la tsoekere.
3. E kenya letsoho ho bophelo bo botle ba pelo
Zucchini e na le lik'hilojule tse tlase ebile e na le folate e ngata, potasiamo le magnesium - limatlafatsi tsohle tsa bohlokoa bakeng sa bophelo bo botle ba pelo. Faeba e zucchini e boetse e thusa ho fokotsa menyetla ea mafu a pelo joalo ka stroke. [1]
4. Mathata a pono ea Aids
Palo e ngata ea vithamine C le beta-carotene ka zucchini e thusa ho boloka bophelo bo botle ba mahlo le pono ea thuso le mathata a amanang le ona. Hape, li-antioxidants joalo ka lutein le zeaxanthins ka zucchini li thusa ho fokotsa mathata a pono a amanang le lilemo. [pedi]
5. E thusa ho laola boima ba 'mele
Zucchini ke meroho ea litholoana e jeoang lefatšeng ka bophara. E na le starch e tlase, e na le lik'habohaedreite tse fokolang empa e na le fiber le metsi a mangata. Sena se etsa zucchini lijo tse se nang mafura haholo tse thusang haholo ho laola boima ba 'mele ka nako e khuts'oane.
6. E kanna ea ba le litlamorao tsa anticancer
Palo e phahameng ea beta-carotene le vithamine C ea meroho ena e thusa ho fokotsa tšenyo khahlanong le khatello ea mali 'meleng, eo bongata ba eona hangata bo ikarabellang ho baka mofets'e joalo ka mofetše oa senya ho banna. [3]
7. E lekanya maemo a lihomone tsa qoqotho
Boteng ba li-polyphenol le vithamine C likhapong tsa zucchini li sebetsa hantle ho laoleng lihormone tsa qoqotho le litšoelesa tsa adrenal. Hape, mankanese tholoana ena e khothaletsa ts'ebetso e nepahetseng ea litšoelesa tsena.
8. E matlafatsa masapo le meno
Lutein le zeaxanthin ke li-carotenoid tse peli tse fumanoang zucchini tse thusang ho matlafatsa masapo le meno le ho thibela mafu a amanang le ona. Zucchini e boetse e na le vithamine ea k, magnesium le folate e tlatselletsang ho hola ha masapo. [4]
9. E fokotsa khatello ea mali
Thepa ea antioxidant ea zucchini e thusa ho tlosa li-radicals tse kotsi ntle ho 'mele ea rona le ho thibela kotsi ea tšenyo ea oxidative' meleng. Lutein, beta-carotene le zeaxanthin ke li-antioxidants tse 'maloa tse teng ka zucchini. [5]
10. E fokotsa botsofali
Li-antioxidants li na le thepa e matla e loantšang botsofali e sirelletsang letlalo ho tsoa khatello ea mali le ho fokotsa botsofali pele ho nako. Zucchini e tletse li-antioxidants tse kang beta-carotene tse matlafatsang lera la sele le ho loantša tšenyo efe kapa efe letlalong ka lebaka la mahlaseli a UV.
11. Ntlafatsa bophelo ba kelello
Phuputsong, ho fumanoe hore lutein, antioxidant e matla e fumanoang zucchini e amana le ntlafatso ea mohopolo le ts'ebetso ea kelello ho batho ba baholo. Ho sebelisa zucchini ho thusa ho phahamisa maikutlo le ho thibela mafu a kelello a kang khatello ea maikutlo le khatello ea maikutlo. Riboflavin kapa vithamine B2 tholoaneng ena le eona e thusa ho thibela Alzheimer's ho batho ba baholo. [6]
12. E fokotsa maemo a k'holeseterole
Zucchini ke lijo tse nang le fiber tse nang le khalori e ngata. Likhoele tse phahameng tsa meroho ena li theola bongata ba k'holeseterole e mpe methapong le ho thibela kotsi ea mafu a kang lefu la pelo le stroke. [7]
13. E ka phekola asma
Asma e bakoa haholo-holo ka lebaka la ho ruruha ha methapo ea bronchial. Zucchini e na le thepa e khahlanong le ho ruruha e thusang ho fokotsa ho ruruha ha moea o kenang matšoafong le ho thibela mathata a ho hema. Hape, vithamine C e litholoana e thibela litlhaselo tsa asthma. [8]
14. E theola khatello ea mali
Sodium le potasiamo ke li-electrolyte tse peli tsa bohlokoa 'meleng' me li lokela ho ba ka karolelano ea 2: 1. Ha batho ba ja lijo tse se nang phepo tse ngata haholo, maemo a sodium a ba holimo ho lebisang ho khatello e phahameng ea mali. Kaha zucchini e na le potasiamo e ngata, e thusa ho leka-lekanya litlamorao tse mpe tsa sodium le khatello e tlase ea mali.
15. E khothalletsa kholo ea moriri
Vithamine B2, zinki le vithamine C ka zucchini li thusa ho khothaletsa kholo ea moriri le ho matlafatsa moriri. Metsoako ena ea bohlokoa e boetse e thusa ho thibela maemo a moriri joalo ka moriri o omileng, ho petsoha moriri le mohatla.
Lipotso tse tloaelehileng
1. Nka etsa'ng ka li-zucchinis tse ngata haholo?
Zucchini e ka sebelisoa ka mekhoa e mengata joalo ka lisalate, meroho e tsoakiloeng, sopho, lisamentjhisi, li-noodle hape le mahobe le limafine. Hopola ho e boloka ka sehatsetsing kaha ke eona tsela e molemohali ea ho boloka li-antioxidants le limatlafatsi tse ling.
2. Li-zucchinis tse kholo li loketse ho jeoa?
Zucchini e kholo e tlatsitsoe ka lipeo, e na le tatso e bohloko le lera le ka ntle le thata. E, zucchini e kholo e ntse e le ntle ho jeoa, ho nka feela metsotso e seng mekae ho itokisetsa.
3. Na zucchini tse ngata li ka u kulisa?
Zucchini e hlahisa chefo e nyane ea tlhaho e bitsoang cucurbitacin ho leleka likokoanyana. Ka hona, ho ja meroho e mengata haholo ho ka baka litlamorao tse kang letshollo, ho nyekeloa ke pelo, ho tsekela le bohloko ba mpeng.
