Melemo eohle ea Zucchini, e hlalositsoe

Litaba

• Zucchini ke eng?
• Lintlha tsa Phepo ea Zucchini
• Melemo ea bophelo bo botle ba Zucchini
• E Fokotsa Kotsi ea Mafu a sa Feleng
• E tšehetsa Tšilo ea lijo e Botle
• E Laola Tsoekere ea Mali
• E Laola Cholesterol ea Mali
• E Khothalletsa Pono e Ntle
• Likotsi tse ka khonehang tsa Zucchini
• Mokhoa oa ho reka le ho ja Zucchini
• Likhopolo tsa Recipe tsa Zucchini
• Tlhahlobo bakeng sa

Haeba o batla ho eketsa lijo tsa hau haholo, ekaba nako ea ho fihlella zucchini. Squash se tletse limatlafatsi tsa bohlokoa, ho tloha ho li-antioxidants tse hlaselang mafu ho isa ho fiber e mosa. Hape ke motsoako o sebetsang ka mefuta-futa, ka lebaka la tatso ea eona e bonolo, e tsitsitseng e sebetsang hantle lijong tse monate le li-dessert tse monate ka ho tšoanang. Na o hloka tse ling tse ngata pele o reka mokotla o tletse ka 'em? Tsoela pele ho bala phepo ea zucchini, melemo ea bophelo bo botle, le tse ling (ho kenyeletsoa le risepe ea bohobe ba zucchini bo lokeloang ke kako!).

Zucchini ke eng?

Setho sa bohlokoa sa lelapa la gourd, zucchini ke mefuta e fapaneng ea squash ea lehlabula e bolelang lihlahisoa tse ratoang tse kang maphutshe, squash butternut le mahapu e le beng ka bona ba haufi. E ka fumanoa ka mebala e fapaneng (botala bo lefifi, bo mosehla, bo botala bo bosehla kapa bo bosoeu), empa tatso le boleng ba phepo ea zucchini li tšoana hohle, ho latela Univesithi ea Illinois Extension. Oh, 'me u fumane sena: Ho bua ka botanically, zucchini ke litholoana - monokotšoai, ho ba hantle. Leha ho le joalo, hangata e lokisoa e le veggie (ke hore e sautéed, e halikiloe, e halikiloe ka mouoane, e halikiloe). (Related: Chayote Squash ke Eng, Hantle-ntle?)

Lintlha tsa Phepo ea Zucchini

Ka bobeli nama le lekhapetla la zucchini li fana ka limatlafatsi tse kang fiber e khothalletsang tšilo ea lijo, calcium e ahang masapo, magnesium e matlafatsang maikutlo le potasiamo e thusang mesifa. Squash kaofela e boetse e fana ka li-antioxidants tse loantšang maloetse, ho akarelletsa le vithamine C le polyphenols. Esita le lipeo tse jeoang (tse nang le tatso e bonolo le tse bonolo) li fana ka phepo e itseng ka fiber, vithamine A, le vithamine C, ho latela setsebi sa lijo se ngolisitsoeng Gina Holmes, M.S., R.D.N., L.D.

Mona ke boemo ba phepo e nepahetseng ea kopi e le 'ngoe ea zucchini e tala (~ 113 grams) ho latela Lefapha la Temo la United States:

• 19 lik'hilojule
• 1 grama ea protheine
• 1 grama mafura
• 4 dikgerama k'habohaedreite
• 1 grama fiber
• 3 dikgerama tsoekere

Melemo ea bophelo bo botle ba Zucchini

E Fokotsa Kotsi ea Mafu a sa Feleng

"Zucchini e tletse haholo ka li-antioxidants tse sireletsang bophelo bo botle, ho kenyeletsoa beta-carotene, lutein le zeaxanthin," ho arolelana Trista Chan, R.D., M.H.Sc., setsebi sa phepo e nepahetseng le mothehi oa The Life Life Dietitian. Ka kakaretso, limatlafatsi tsena li tsejoa e le carotenoids, li-pigments tsa limela tsa antioxidant tse fanang ka 'mala o mosehla, o mofubelu kapa oa lamunu ho lihlahisoa, ho ea ka Oregon State University. Li-zucchini tse tala le tse mosehla li na le carotenoids, empa ea bobeli e na le tsela ho feta ka lebaka la 'mala oa eona o mosehla, ho latela thuto ea 2017. Hape ha ua lokela ho lebala ka vithamine C ea zucchini, eo hape e leng matla a antioxidant, ho latela sengoloa sa 2021.

Khopotso: Li-antioxidants, joalo ka tse ka zucchini, li senya li-radicals tsa mahala (limolek'hule tse kotsi, tse fetelletseng, tse ka lebisang khatellong ea mali, qetellong li baka tšenyo ea sele le ho eketsa kotsi ea mafu a sa foleng joalo ka mofets'e, ho bolela Chan. Ho ja lijo tse nang le li-antioxidants ho ka thusa ho laola li-radicals tsa mahala, ho sireletsa lisele khatellong ea mali, 'me ka hona ho felisa bokuli, ho latela Academy of Nutrition and Dietetics.

E tšehetsa Tšilo ea lijo e Botle

"Zucchini ke mohloli o motle oa fiber e qhibilihang le e sa qhalaneng," ho bolela Holmes. Fibre e qhibilihang, haholo-holo, ke prebiotic, ho bolelang hore e fepa libaktheria tse ntle maleng a hao. Sena se li boloka li phetse hantle, ho li lumella ho laola tšebetso ea tšilo ea lijo joalo ka ho monya limatlafatsi, ho latela sengoloa sa 2018. Joalo ka ha lebitso la eona le bolela, faeba e qhibilihang, hantle, ea qhibiliha: E monya metsi ka har'a pampitšana ea GI, e etsa ntho e kang gel e tiisang mantle mme e ka fokotsa letšollo. Ho sa le joalo, li-fiber tse ngata tse sa tsitsang ho stooland li khothalletsa ho sisinyeha ha mesifa ea mala kamehla, e ka thibelang ho patoa, ho bolela Chan. (E amanang: Melemo ena ea Faeba e E etsa Phepo ea Bohlokoa ka ho Fetisisa Lijong Tsa Hau)

E Laola Tsoekere ea Mali

Fibre e zucchini e ka thusa ho tiisa maemo a tsoekere ea mali. Sena se bohlokoa hobane khafetsa ho phahama ha tsoekere maling ho ka eketsa kotsi ea hau ea lefu la tsoekere la mofuta oa 2, ho latela Harvard TH Chan Sekolo sa Bophelo ba Sechaba. Mona ke tsela eo e sebetsang ka eona: 'Mele o ke ke oa senya kapa oa monya fiber, ka hona e lula e tsitsitse ka har'a pampitšana ea GI, e thusa ho fokotsa ho monya tsoekere - ka hona, ho lokolloa ha eona maling - qetellong ho boloka maemo a mali ho tloha spiking. Sarah Muhammad, RD, setsebi sa phepo e nepahetseng le mothehi oa phepo e nepahetseng ka sepheo. Sengoloa sa 2016 se boetse se re fiber e ntlafatsa sephiri sa insulin, hormone e bohlokoa bakeng sa ho boloka tsoekere e phetseng hantle maling.

E Laola Cholesterol ea Mali

Hape, fiber e teng ho boloka letsatsi. Fiber e ka khothaletsa boemo ba k'holeseterole e phetseng hantle ka ho fokotsa cholesterol ea LDL ("bad"), ho bolela Muhammad. E sebetsa joalo ka lefielo ha e ntse e fiela cholesterol ea LDL maling le kantle ho mmele ka setuloana, o re. Sena se ka thusa ho sireletsa pelo ea hau, kaha litekanyetso tse phahameng tsa LDL k'holeseterole li ka eketsa kotsi ea ho tšoaroa ke lefu la pelo le lefu la pelo, ho latela Centers for Disease Control and Prevention. (Bona hape: Lijo tse 15 tse tsotehang tse monate tse fokotsang k'holeseterole)

E Khothalletsa Pono e Ntle

Zucchini e na le lithane tsa vithamine A, limatlafatsi tse bohlokoa ho lithaka tsa hau. Holmes oa hlalosa: "Vitamin A e thusa ho tšehetsa pono e phetseng hantle ka ho [sireletsa] lisele tsa mahlo hore li se ke tsa senyeha ke khanya ea letsatsi le ho tsofala ha tlhaho. Hape, "e boloka tšebetso ea li-photoreceptor ka har'a mahlo a hau," oa eketsa. Sena ke sa bohlokoa haholo, kaha li-photoreceptor ke lisele tse ka leihlong tse u thusang ho bona ka ho lemoha leseli le ho romella lintlha bokong, ho latela American Academy of Ophthalmology. Ho feta moo, vithamine A e fokotsa kotsi ea bofofu bosiu le mahlo a omileng, ho latela Academy of Nutrition and Dietetics.

Likotsi tse ka khonehang tsa Zucchini

Ka kakaretso, zucchini e batla e bolokehile, kaha ha se ntho e tloaelehileng ea lijo, ho bolela Muhammad. Leha ho le joalo, liprotheine tse zucchini li ts'oana le tsa peo e phofo ea ragweed, kahoo o tla batla ho ja squash ka hloko haeba o na le alejiki ho ragweed. Maemong ana, ho sebelisa zucchini e tala ho ka baka ts'oaetso ea molomo, boemo bo ka bakang 'metso le ho ruruha molomo / leleme / molomo, ho latela American College of Allergy, Asthma, & Immunology. Ka lehlakoreng le leng, u ka khona ho ja zucchini e phehiloeng ntle le bothata, kaha mocheso o fetola liprotheine ka ho feletseng, kahoo 'mele oa hau o li hlokomela e le tse se nang kotsi. Leha ho le joalo, haeba u na le nalane ea ho kula ha peo e phofo, mokhoa o motle ka ho fetisisa oa ho becha ke ho hlahloba motho ea nang le allergy pele o leka squash. (E amanang: Lijo tse Molemohali le Tse Mpe ka ho Fetisisa Bakeng sa Matšoafo)

Mokhoa oa ho reka le ho ja Zucchini

Ka lebenkeleng u ka fumana zucchini e tala, e ka makotikoting kapa e leqhoa.

Zucchini e tala e ka fumaneha e feletse kapa e tšetsoe ka li-noodle (aka "zoodles"). Kapa, ​​​​ehlile, u ka e reka e le tala ebe u DIY li-zooodle tsa hau ka thuso e nyane ho tsoa ho spiralizer (Reka E, $10, amazon.com).

Karolong e hoamisitsoeng, u ka fumana zucchini ka botsona. Ha u reka li-zoodle tse pakiloeng (E reke, $ 5, freshdirect.com) kapa zucchini tse hoammeng, Chan e khothaletsa ho batla sehlahisoa se thathamisang "zucchini" e le sona feela sesebelisoa. O re: "Ena ke khetho e ntle ka ho fetesisa hobane o fumana feela meroho ea liperesente tse 100. E ts'oana hantle le ho reka zucchini e sa kengoang ka setorong sa korosari, empa ka mokhoa o bonolo."

Ha u reka li-zucchini tse tala, tse feletseng sebakeng sa lihlahisoa, sheba tse se nang matheba a bonolo kapa a sosobaneng (matšoao a ho senyeha) 'me li na le' mala o khanyang, letlalo le benyang, le sebopeho se tiileng (lipontšo tsa hore li ncha ebile li butsoitse), ho latela Univesithi ea Nebraska-Lincoln. Lapeng, qoba ho hlatsoa zucchini pele u e boloka ka sehatsetsing. Hobane'ng? Hobane ho hlatsoa ho ka etsa hore squash e senyehe kapele, kahoo emela hore o itokisetse ho e sebelisa - e lokelang ho ba teng pele ho matsatsi a mararo ho isa ho a mane ho tloha ha o reka, ho latela UNL - ho hlatsoa.

Hang ha u se u itokiselitse ho ja zucchini, e thabele e le tala kapa e phehiloe, ho bolela Chan. O ka lutla, oa pheha, oa chesa, oa chesa kapa oa chesa squash, kapa oa e kenya ho thepa e besitsoeng bakeng sa limatlafatsi tse eketsehileng le mongobo (Bohobe ba Zucchini, mang kapa mang?). U ka e kenya ka har'a oatmeal kapa smoothies bakeng sa tšebeliso e eketsehileng ea veg.

Mme ICYMI e kaholimo, letlalo le lipeo le tsona lia jeoa, ho latela Holmes - ka hona ha ho na tlhoko ea ho ebola kapa ho tlosa peo ea squash. Leha ho le joalo, hlooho: Zucchini e na le metsi a mangata, kahoo ho pheha ho ka etsa hore e be mushy. Ho qoba sena, Muhammad o khothaletsa ho seha zucchini (ka hare, re, li-cubes, marapo, kapa ho potoloha) ebe oe tšela habobebe pele o e pheha. E ke e lule metsotso e 20 ho isa ho e 30, ebe u phaphatha squash ka thaole ea pampiri ho tlosa mongobo o feteletseng. E kenye ho risepe ea hau ka mokhoa o tloaelehileng 'me u tla ba le sejana se tiileng, sa crispier zucchini.

Likhopolo tsa Recipe tsa Zucchini

"Zucchini ke meroho e latsoang hamonate e nang le tatso e bobebe, [e e etsang] seile se loketseng mefuta eohle ea lijana," ho arolelana Holmes. U hloka inspo? Maikutlo a fokolang ke ana bakeng sa lipepe tsa delish tsa zucchini:

Joaloka sejana se halikiloeng. Bakeng sa sejana se bonolo, Muhammad o khothalletsa ho halika zucchini ka litapole le eiee. O re: "Khaola meroho eohle ea hau, u e tšele ka oli, eketsa letsoai / pepere / phofo ea konofolo, 'me u chese [ka] 400 ° F metsotso e 25 ho isa ho e 30," o re. Sebeletsa hammoho le pasta, joalo ka penne e nang le eiee ea caramelized kapa khoho e halikiloeng le raese e sootho.

Sautéed ka linoko. Sautéing cut zucchini ke tsela e 'ngoe e bonolo ea ho lokisa squash. E thabele e le sejana se lehlakoreng kapa "e kenye ka har'a fry kapa pasta," ho fana ka maikutlo a Chan. Kapa u e lahlele ka salate e futhumetseng, e kang salate ena e futhumetseng ea lentin veggie.

Ka lasagna. Slide peeler ea meroho (E reke, $ 9, amazon.com) ho zucchini, holimo ho ea tlase, ka kotloloho letlalong le nama. Sena se tla etsa "li-ribbons" tse telele tsa zucchini, tse ka kenngoa pakeng tsa likarolo tsa pasta le tomate sauce ka lasagna. U ka ba ua sebelisa lithane tsa zucchini ho ena le hoo ea pasta bakeng sa sejana se se nang gluten, se kang risepe ea lasagna ea zucchini le heirloom.

Ka salate. Li-zucchini tse tala li makatsa haholo, e leng se etsang hore e be tlatsetso e ntle ho salate ea hau. Khaola zucchini ka li-cubes tse lekanang le ho loma kapa u li khaole liribone tse tšesaane, ho fana ka maikutlo a Holmes. Ho tloha moo, lahlela zucchini "ka seaparo sa vinaigrette, litlama tse ncha le quinoa [bakeng sa] tsela e ncha e khathollang ea ho thabela salate," ho bolela Holmes.

Linthong tse besitsoeng. Ka lebaka la tatso ea eona e bonolo le metsi a mangata, zucchini e ka etsa li-dessert tse besitsoeng ka phepo e ntle le mongobo ntle le ho fetola tatso haholo. E-ba le bonnete ba hore u tlōla mohato oa salting ho qoba lijo tse nang le letsoai. Ho qala, etsa li-cookie tsa chokolete tsa kokonate tsa zucchini kapa li-muffin tse ngata tsa koro ea blueberry zucchini.

Tlhahlobo bakeng sa