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Zucchini, wanda aka fi sani da Courgette wani nau'in noman rani ne wanda ke girma musamman a lokacin watanni na bazara kuma yana cikin dangin gourd (kamar gourd na kwalba da na goge). An kira shi ta botanically azaman 'ya'yan itace amma ana ɗaukar kayan lambu tare da fata mai laushi, seedsan tsaba masu ci da nama mai nama.
Wannan lokacin bazarar yana samuwa a cikin nau'ikan tabarau. Wasu daga cikin shahararrun nau'ikan 'ya'yan itace zucchini na zinariya wanda yake da haske mai haske-mai launin ruwan dorawa, cocozelle wanda yake da dan karamin karfi a kasa, fordhook wanda yake mai lankwasa, silinda kuma mai santsi, gadzukes tare da koren koren koren haske, magda mai launin kore mai haske da sauransu galibi suna zagaye, suna da nauyi, santsi kuma ba su da iri.
Masu binciken sun yanke hukuncin cewa hanya mafi kyau ta cin zucchini ita ce ba tare da kwasfa ba kasancewar yawancin abubuwan gina jiki na cikin fata. Yana da kyakkyawan tushen ruwa, bitamin C, bitamin A, folate da beta-carotene, don suna kaɗan.
motsa jiki don rasa mai ciki
Darajar abinci mai gina jiki Na Zucchini
100 g na zucchini ya ƙunshi ruwa 94.79 g da makamashi 17 kcal. Hakanan ya ƙunshi furotin 1.21 g, fiber na abinci mai cin abinci 1 g, calcium mg 16, baƙin ƙarfe 0.37, 18 mg magnesium, 38 mg phosphorus, 261 mg potassium, 8 mg sodium, 0.2 mcg selenium, 17.9 mg vitamin C, 0.045 vitamin B1, 0.094 bitamin B2, 0.451 bitamin B3, 24 mcg folate, 0.163 mg bitamin B6, 120 mcg beta-carotene, 4.3 mcg bitamin K da 200 IU bitamin A.
Amfanin Lafiya na Zucchini
1. Yana inganta narkewar abinci lafiya
Zucchini shine kayan lambu na yanayi wanda yake da darajar magani. Yana da wadataccen fiber wanda yake taimakawa sauƙaƙa duk matsalolin narkewar abinci kamar kumburin ciki, maƙarƙashiya da iskar gas. Hakanan yana taimakawa wajen kiyaye lafiyar hanji.
2. Yana rage matakan glucose
Kyakkyawan adadin fiber wanda ba a narkewa a cikin zucchini yana da matukar tasiri don hana farkon kamuwa da ciwon sukari na nau'in 2. Yin amfani da adadi mai kyau na wannan kayan lambu yana taimakawa rage haɗarin cututtukan rayuwa da haɓaka haƙuri na glucose ta haka, hana ciwon sukari.
3. Yana taimakawa wajen lafiyar zuciya
Zucchini yana da ƙarancin adadin kuzari kuma yana da ƙwayoyi masu yawa, potassium da magnesium - duk mahimman abubuwan gina jiki ne don lafiyar zuciya. Fiber a cikin zucchini shima yana taimakawa rage haɗarin cututtukan zuciya kamar bugun jini. [1]
4. Yana taimakawa matsalolin gani
Yawan bitamin C da beta-carotene a cikin zucchini yana taimakawa wajen kula da lafiyar jijiyoyin da taimakon hangen nesa da matsalolin da suka shafi hakan. Hakanan, antioxidants kamar lutein da zeaxanthins a cikin zucchini suna taimakawa rage matsalolin hangen nesa masu alaka da shekaru. [biyu]
5. Yana taimakawa wajen kula da nauyi
Zucchini kayan lambu ne mai 'ya'yan itace wanda ake ci a duniya. Yana da ƙarancin sitaci, mai ƙarancin carbohydrates amma yana da yawan fiber da abun cikin ruwa. Wannan yana sanya zucchini wani abinci mai mai mai mai wanda yake da matukar taimako ga sarrafa nauyi cikin ƙanƙanin lokaci.
6. Zai iya mallakar tasirin cutar kansa
Babban adadin beta-carotene da bitamin C a cikin wannan kayan lambu yana taimakawa rage lalacewar da ke haifar da gajiya a cikin jiki, yawancinsu galibi shine ke haifar da cutar kansa kamar ta kansar mafitsara a cikin maza. [3]
7. Daidaita matakan hormone na thyroid
Kasancewar polyphenols da bitamin C a cikin bawon zucchini yana da tasiri wajen daidaita matakan hormonal na maganin kalandar thyroid da adrenal gland. Hakanan, manganese a cikin wannan 'ya'yan itace yana inganta ingantaccen aiki na waɗannan gland.
8. Yana karfafa kasusuwa da hakora
Lutein da zeaxanthin sune carotenoids guda biyu da aka samo a cikin zucchini waɗanda ke taimakawa ƙarfafa ƙashi da haƙori da kuma hana cututtukan da ke da alaƙa da su. Zucchini kuma mai wadatar bitamin k, magnesium da folate wanda ke taimakawa ci gaban ƙashi. [4]
9. Yana rage karfin damuwa
Abubuwan antioxidant na zucchini suna taimakawa wajen kawar da cutarwa daga jikinmu da hana haɗarin lalata jiki ga jiki. Lutein, beta-carotene da zeaxanthin sune aan antioxidants da ke cikin zucchini. [5]
na dindindin gyaran gashi na gida magunguna
10. Yana rage saurin tsufa
Antioxidants suna da dukiya mai tsufa da ke kare fata daga damuwa da kuma rage saurin tsufa. Zucchini yana cike da antioxidants kamar beta-carotene wanda ke ƙarfafa membobin salula kuma yaƙar duk wata lahani ga fata saboda hasken UV.
11. Inganta lafiyar kwakwalwa
A cikin wani binciken, an gano cewa lutein, wani maganin kashe kuzari da ke cikin zucchini yana da alaƙa da ingantaccen ƙwaƙwalwar ajiya da ayyukan fahimi a cikin tsofaffi. Amfani da zucchini yana taimakawa wajen ɗaga halayya da hana cututtukan ƙwaƙwalwa kamar damuwa da damuwa. Riboflavin ko bitamin B2 a cikin wannan ɗan itace kuma yana taimakawa hana Alzheimer a cikin tsofaffi. [6]
12. Yana rage yawan cholesterol
Zucchini abinci ne mai ƙarancin fiber da ƙananan kalori. Babban fiber a cikin wannan kayan lambu yana rage tasirin mummunar cholesterol a jijiyoyin kuma yana hana haɗarin cututtuka kamar cututtukan zuciya da na bugun zuciya. [7]
13. Zai iya magance asma
Asma ana haifar da ita ne musamman saboda kumburi da bututun majina. Zucchini yana da abubuwan kare kumburi wadanda ke taimakawa rage kumburin hanyoyin iska zuwa huhu da hana matsalolin numfashi. Hakanan, bitamin C a cikin 'ya'yan itacen yana hana fuka. [8]
14. Yana rage hawan jini
Sodium da potassium sune mahimman lantarki guda biyu a cikin jiki kuma yakamata su kasance cikin rabo 2: 1. Lokacin da mutane suka ci abinci da yawa, matakan sodium suna samun babban abu zuwa hauhawar jini. Kamar yadda zucchini yake da arziki a cikin potassium, yana taimakawa wajen daidaita mummunan tasirin sodium da kuma saukar da hawan jini.
15. Yana inganta girman gashi
Vitamin B2, zinc da bitamin C a cikin zucchini na taimakawa wajen bunkasa ci gaban gashi da kuma sanya gashi yayi karfi. Wadannan mahimman mahaɗan ma suna taimakawa hana yanayin gashi kamar bushe gashi, tsaga gashi da dandruff.
Tambayoyi gama gari
1. Me zan yi da zucchinis da yawa?
Zucchini ana iya amfani dashi ta hanyoyi da yawa kamar salads, kayan lambu mai hade, kayan miya, sandwiches, taliya da kuma a cikin waina da kuma muffins. Ka tuna ka adana shi a cikin firiji saboda ita ce hanya mafi kyau don kiyaye abubuwan da ke kashe ta da kuma sauran abubuwan gina jiki.
2. Shin manyan zucchinis suna da kyau a ci?
Babban zucchini an cika shi da tsaba, suna da ɗanɗano mai ɗaci da layin waje mai tauri. Ee, babban zucchini yana da kyau a ci, yana ɗaukar justan mintuna kaɗan don shiryawa.
3. Zuciya mai yawa yana iya sa rashin lafiya?
Zucchini yana samar da ɗan ƙaramin guba wanda ake kira cucurbitacin don korar ƙwari. Sabili da haka, shan adadi mai yawa na wannan kayan lambu na iya haifar da illa kamar gudawa, jiri, jiri da ciwon ciki.
