Ziziphi iivithamini kule pub? Ubume, iimpawu osebenziseke zucchini

zucchini Tyala bobabo usapho Cucurbitaceae. Ekuqaleni, oko ikhule eMelika naseYurophu wambona ngenkulungwane ye-16. Russia Kwakhona wafunda ubukho le mveliso eyodwa kuphela ngenkulungwane ye-19.

incazelo

Kakuhle walungisa zucchini - nemifuno ezimnandi kakhulu. Olu hlobo lokuthwala isiqhamo ixesha elide - entwasahlobo kade, ihlobo kunye nasekuqaleni kokwindla. Ngokungafaniyo umbala, imilo kunye nobukhulu alunasiphumo kwi oko iivithamini ziqulethwe pub.

Zokudla, ngaphandle ubaxo, ebizwa amayeza imifuno abaselula. Ekubeni le mveliso kakhulu ephantsi-osidingayo (100 grams - kcal nje 27), kucetyiswa ukuba badle abantu ngenqatha sinjalo weight. Ukongeza, oko kuquka amacandelo eziluncedo ezifunekayo ukuze ukutya okunempilo.

Le isiqulatho caloric ephantsi ngenxa yokuba i-squash phantse-95% yamanzi. Nezinye iincindi - 0.7% protein 5.3% carbohydrate, asidi organic kunye okunamafutha. Sucrose, inxalenye carbohydrate osidingayo esetyenziswa kwisondlo. Ixabiso lesondlo zucchini lettuce elingana.

Ngaphezu koko, ifayibha eziqulethwe esikhumbeni. Ngoko ke, xa ukwehla kobunzima izidlo zucchini kufuneka uyidle eluswini, ekukhethwa ukuba uhlobo sisi - oko kuya kukhawulezisa peristalsis wamathumbu kunye nokuphucula ekugayeni.

Zucchini uqinisekise ukuba ufaka menu abantwana ngokohlobo wonakele abezichubile njengoko lokondla yokuqala. abantu abadala nabo benze ngaphandle ngalo mfuno, ekubeni iye protivoanemicheskim kunye neempawu antiallergic.

Zucchini: ntoni iivithamini ziqulathe?

Umxholo eboniswe 100 g imveliso kwi milligrams.

• Vitamin B ₁ - 0.03.
• Vitamin B ₂ - 0.03.
• Vitamin B ₃ - 0.2.
• Lutein - 2125 mcg.
• Vitamin B ₆ - 0,11.
• Vitamin B ₉ - 14-24 micrograms.
• Provitamin A - 0.03.
• Vitamin C - 17-20.
• Choline - 9.5 micrograms.
• Vitamin E - 0.1.
• Vitamin PP - 0.6.
• Vitamin K (filohinon) - 4,3 mcg.
• Choline - 9.5 micrograms.

Economic and macronutrients

Njengoko iqulethwe ngemithamo kunye macronutrients kwi pub?

• Calcium - 15-33 mg.
• Magnesium - up to 23 mg.
• Silicon - 30 mg.
• Potassium - ukuya 261 mg.
• Sodium - 2.7 mg.
• Phosphorus - ukusuka mg-12 ukuya kuma-40.
• Iron - up to 0.85 mg.
• Manganese - up to 255,0 g.
• Aluminium - 72,1 mcg.
• Bora - 19.2 mcg.
• Ubhedu - up to 55,0 micrograms.
• Selenium - up to 0,243 mcg.
• Zinc - up to 390,0 g.
• Ayibe - 1.1 micrograms.
• Vanadium - 6.2 micrograms.

inzuzo

Ziziphi iivithamini kunye neeminerali kwi yentselo uya kuzisa iingenelo ngaphezulu? Zininzi izizathu eziquka ezi imifuno kwisidlo sakho kuyimfuneko.
imifuno Used in the ukutya yokudla. 100 g zucchini iqulathe calories 27 isahlulo seshumi udidi ifayibha ngosuku. Ifayibha normalizes ukwetyisa, ligcina amaqondo eswekile yegazi eqhelekileyo.

Cholesterol - iimpahla eziphambili yotshaba. Kwaye nkqu apha kule ndawo yentselo awayihlangula. cholesterol kuyehla ngenxa processing ngokukhawuleza kwesibindi ezityebileyo, yona imali enkulu of asidi inyongo kwi imicu ekugayeni zucchini. Vitamins C no A iimpahla ezicocekileyo kwaye ithintela uphuhliso yegazi. Ukunciphisa yegazi, uyakwazi ukunciphisa ingozi yesifo sentliziyo. konke oku ke kuyinyaniso kuphela xa ukutya ukutya imifuno ukrwada okanye uphekiwe ngaphandle oyile.

Prevention umhlaza

Ziziphi iivithamini kwi pub ukunceda ukuthintela isifo somhlaza? Ukusetyenziswa ifayibha equlethwe kukuninzi zentselo i sixhobo sigqibeleleyo yokuthintela umhlaza we ikholoni. Ngenxa esikule omzimba asuka ubuthi umhlaza.

Kananjalo ke kuthintela kwazo. Zucchini yeyona antioxidant enamandla ngenxa yobukho kuhlanganiselo folic acid kunye ivithamin C kunye novithamini A. Kwakhona amnqumamise radicals simahla emzimbeni, ngaloo ndlela behlise phantsi ukwaluphala. Uphononongo lubonise ukuba ukutya zucchini kumphakamo zeselula, kwandisa okutsha ngayo iiseli zomzimba. Kulo mzekelo, iinzuzo zezi imifuno uya kuba mkhulu ukuba Khawugxothe okanye ubhaka.

Uthintelo kunye nonyango kwezifo

Cure prostate kunokwenzeka kunye zucchini. Ezi imifuno ngenxa isixa esikhulu izondlo kuncedisana ekunyangeni adenoma ebubonisayo prostatic.

Ngoncedo lwe ascorbic acid babacukucezela nezifo ezininzi ukudumba, ekubeni a antioxidant enamandla. A yi ngobhedu equlethwe pub, kunokwenzeka ukuba siphephe uphuhliso izifo ezifana osteoarthritis, isifuba, isifo samathambo.

Ziziphi iivithamini zucchini negalelo ekuthinteleni isifo sentliziyo kunye stroke? Equlethwe isixa esikhulu wemagniziyam kwezi imifuno zokunciphisa umngcipheko ezi zifo. Folic acid okubangelwa kwandisa kukuvela sisifo sentliziyo kunye stroke. Xa pubs ikhoyo nokubakho imali eyaneleyo.

uxinzelelo Excellent kuthetha ukuba normalizing kunye nokuthintela yamafutha

Ukomeleza imithambo yegazi kunye noxinzelelo Ukwehla kunokwenzeka ngenxa potassium. Kwakhona ifumaneka pubs. Kwaye ile wemagniziyam ukuba yeQela ezinamandla, okwenza ukuba ekunciphiseni uxinzelelo. Yamafutha kwenzeka abantu abanengxaki lwegazi kunokubangela isifo sentliziyo. Ubudlelwane kwesifo kunye nokungabikho wemagniziyam aqinisekisiweyo. Zucchini ngumlinganiselo othintelo kule sifo.

Ezinye izinto eziluncedo

Enye isiqhamo iqulethe malunga ne-19% ye-norm eziyimfuneko mihla le manganese. Le yezimbiwa wokulanda inceda kukufakwa protein carbohydrate, uthatha inxaxheba kwimveliso hormone ngesondo kunye acids cholesterol yokuqaphela. enzyme Umsebenzi kuxhomekeke kubukho manganese emzimbeni. Ibandakanya ekuvelisweni asidi ivithamin C kunye collagen acid, ngenxa yokuba apho kukho inxeba impiliso ngokukhawuleza nokugcina ulusu esempilweni.

Courgettes - a umchamo olomeleleyo. ulwelo abaninzi pectin equlethwe kwezi imifuno, igalelo ekuphelisweni neetyuwa zesinyithi enzima ubuthi ephilayo nyulu.

Ngokwahlukeneyo ukuba uthini iimbewu ithanga, leyo iqanjwa vitamin E kunye namafutha imvelaphi yemifuno. Basimisela yeQela esomeleleyo inceda kwi unyango seswekile. Kufuneka usebenzise kubo bawosa nembewu ithanga.

Vitamins zucchini emva abilayo

Yintoni iivithamini e pubs emva kokuba unyango ubushushu zigcinwa kwaye izeziphi na? Unyango ubushushu iphucula kakhulu incasa ngayo imveliso, inegalelo kokutshatyalaliswa iintsholongwane kunye ityhefu. Kodwa ke kunye nabo unciphisa ngokuqulathwe izondlo, njengoko inkoliso yabo ungenako ukubathwala amaqondo aphezulu.

Ziziphi iivithamini zigcinwa kwi pub xa ukupheka? ₆ Xa unyango thermal ayikho eyoyikekayo. Ngokwahlukileyo koko, xa amaqondo obushushu aphezulu ngayo ukhulula izondlo. Vitamin A ugcina iipropati yalo encedayo ngexesha nzala ukuya degrees 120. Vitamin E akoyiki ukuphefumla lobushushu eliphezulu. B ₁ no B ₂ kulahlekelwa ukuya kwi-45% kweepropati luncedo. Abanye Asikunyamezeli amaqondo aphezulu. Ezi ziquka ascorbic acid kunye B _9.

nokugcina vitamins

Njengoko nayiphi iivithamini kwi pub lungagcinwa ekulungisweni:

• Ukugcina lobushushu hayi ngaphezulu kwe degrees 100;
• ixesha unyango ubushushu lincinane kuya kunceda kugcina ngaphezulu;
• zucchini ezinqwenelekayo siti okanye wazosa izonkana ngaphandle ioli;
• ukulungiselela ngexesha elinye, ezalandela obushushu kube nefuthe umxholo iivithamini kwimveliso;
• ukusebenzisa ukutya kuphela imifino. Ngenxa ngexesha qhwa okanye yokugcina elide kunciphisa ixabiso lesondlo zucchini.

isiphelo

Ngoku uyazi ukuba iivithamini ziqulethwe pubs. Ukwazi iimpawu iyingenelo zezi iziqhamo kunye neendlela zabo zonyango ubushushu, kunokwenzeka ukuba ufumane inzuzo enkulu ekusetyenzisweni uze uyitshaje kwakhona ibhetri yakho wonke unyaka.