Kana iwe uchitsvaga chinongedzo Hutano, hunoshanda uye hunonaka kukicheni yako, zucchini imwe yezvisarudzo zvakanakisisa. Muriwo uyu wanga uri musimboti wekudya kweMediterranean kwezvizvarwa: its kupfava kunyoro uye kunakidza manyorerwo ita kuti ive shamwari yakanaka kune ese ari maviri maresiphi akareruka uye mamwe madhishi akaomesesa. Asi waiziva here kuti zucchini zvakare chokwadi superfood nekuda kwezvivakwa zvayo zvakawanda uye mabhenefiti?
Muchinyorwa chino uchawana zvese zvinovaka muviri zve zucchini, nei uchifanira kugara uchiisanganisira mukudya kwako uye mabikirwo akanaka kuti unakirwe nayo chero nguva. Kana uri kutarisa kutarisira hutano hwako uye kushamisika patafura nemidziyo yepakutangaRamba uchiverenga nekuti muriwo uyu uchakupa zvakawanda kupfuura zvaungafungidzira.
Mabviro, marudzi uye nzira yekusarudza yakanakisa zucchini
Zucchini chibereko chemuti Cucurbita pepo, yakaberekerwa kumaodzanyemba kweUnited States neCentral America, uko yakarimwa kwezviuru zvemakore. Munhoroondo yese, zucchini yakafamba uye yakashanduka kuti ive yechinyakare mumapindu eEurope, kunyanya mudunhu reMedithera. Zvaungave usingazivi ndezvokuti kune zvakasiyana-siyana zve zucchini, imwe neimwe ine zvakasiyana-siyana uye kushandiswa kwekudya.
- Mini zucchini: akakwana pakudya mbishi mumasaladi nekutenda kwavo tender texture.
- Green zucchini: iyo yakajairika, yakareba uye yakasviba-ganda, yakanakira stew uye kubvongodza-fries.
- Chiedza zucchini: yakasvibirira yakasvibirira kana chena muruvara, inokosheswa zvakanyanya nekuda kwavo kupfava.
- Yellow zucchini: zvimwe zvinotapira uye zvakapfava, zvakanakisa mumakirimu uye purees.
- Round zucchini: kunyanya yakakodzera kuzadza nekuda kwechimiro chavo.
- Zucchini neruva: chikafu chechokwadi, zvese ruva nemuchero zvinodyiwa.
Kuti usarudze zucchini yakanaka, sarudza zvidimbu zvakasimba neganda rinopenya, risina ruvara. Kana vari vaduku, nyama yavo ichava yakawanda uye yavo delicate flavourMwaka wakakodzera izhizha, kunyange zvazvo dziripo gore rose.
Nutritional properties uye zvinobatsira zve zucchini
Zucchini is a real dietary gem, akapfuma mumvura (inenge 95%), ine mashoma macalorie uye yakazara nezvinovaka muviri zvinokosha nokuda kwomuviri. Heano zvimwe zvikonzero nei uchifanira kuisanganisira mumenyu yako yevhiki nevhiki:
Akakosha mavhitaminzi uye zvicherwa
Muchikamu chimwe nechimwe che zucchini unowana a cocktail yevhitamini uye zvicherwa kiyi pakushanda kwemuviri wako:
- Vitamina C: inosimbisa immune system uye inobatsira mukuumbwa kwe collagen, iyo yakakosha kune ganda uye tishu.
- Mavhitaminzi eboka B (B3 kunyanya): inodiwa kuti uwane simba uye metabolism.
- Vitamin A uye provitamin A: yakakosha pakuona uye hutano hweganda.
- Vhitamini K: inobatsira pakuvhara ropa kwakakodzera.
- Potasiamu: inogadzirisa kukwira kweropa uye kuenzana kwemvura.
- Magnesium, calcium, phosphorus uye manganese: Vanopindira muhutano hwemapfupa, kushanda kwemhasuru uye hurongwa hwetsinga.
- Hierro: inopesana neanemia uye inobatsira kukura, kunyanya kune vana nevakadzi.
Imwe yepakati mbishi zucchini (inenge 250 g) inovhara nezve 60% yezuva nezuva vhitamini C inodiwa uye chikamu chechina chesimbi inodiwa. Pamusoro pe, zvizhinji zvezvinovaka muviri Zvinowanikwa muganda, saka pese pazvinogoneka, shandisa iyo isina kupepetwa uye yakashambidzwa zvakanaka.
Fiber uye mucilage: vanobatana nekudya kwako
Zucchini inomira kunze kune zvayo mukati soluble uye insoluble fiber, kubatsira kudzora mafambiro ematumbo uye kuchengetedza a maruva ane hutano hwebhakitiriya. Mukuwedzera, mucilages ayo (gelatinous compounds) kudzivirira digestive mucosa, chimwe chinhu chakakosha kune avo vanotambura negastritis, kuvimbiswa kana kusagadzikana kwemudumbu.
Mashoma macalorie uye akawanda mabhenefiti ekudzora uremu
Kana iwe uchida kuderedza uremu kana kuichengeta, zucchini ndeyako shamwari yakanaka. Inopa chete 16-18 kcal pa100 g, saka unogona kunakidzwa nayo muhuwandu usinganetseki nezvemacalorie akawandisa. Yayo yakakwirira mvura uye fiber yemukati zvakare inobereka satiety, zvichikubatsira kudzora havi yako.
Antioxidants kune hutano hwako uye ganda rako
Muriwo uyu wakapfuma mukati lutein, zeaxanthin, uye rutin, antioxidants ine simba iyo kurwisa mahara radicals, kunonoka zviratidzo zvekuchembera uye kudzivirira hutano hwemaziso neganda. Kudya zucchini kunobatsira kuti ganda rirambe riri diki uye rine hutano uye kunoderedza matambudziko senge mburwa.
Mwoyo neBP zviri pasi pesimba
Zucchini ine magnesium, potassium uye folic acid, zvitatu zvinovaka muviri izvo zvinobatsira kutarisira utano hwemwoyoMagnesium inoderedza njodzi yekurwadziwa kwemoyo, potasium inodzora BP, uye folic acid inobatsira kuderedza mazinga ehomocysteine, ayo akabatanidzwa muchirwere chemoyo.
Nei zucchini yakanaka pamatanho ese ehupenyu
Su delicate flavour uye nyoro manyoro zvichiita kuti ive imwe yezvokudya zvekutanga zvinokurudzirwa muzvokudya zvevana. Mukuwedzera, inokodzera kudya kwevakwegura, vatambi, uye vakadzi vane pamuviri nekuda kwayo nyore kugaya uye mupiro wayo weakakosha mavhitamini nemamineral.
Nutritional ruzivo rwe zucchini pa 100 gramu
- Calories: 16-17 macalorie
- Carbohydrate: 3,3 d
- Fibre: 1,1 d
- Mapuroteni: 1,2 d
- Mafuta: 0,2 g (polyunsaturated, omega 3 uye omega 6)
- Vhitamini A: 200 IU
- Vitamin C: 17 mg
- Vitamin K: 4,3 mcg
- Potassium: 262 mg
- Iron: 0,4 mg
- Manganese: 0,2 mg
Nzira yekuita sei zvakanyanya zvezvinhu zve zucchini
Kuti ubatsirwe kubva kune zvese zvayo zvivakwa, tevera aya akareruka matipi:
- Dzivisa kuisvuura kunze kwekunge zvakakodzera zvachose: ganda rakapfuma mu fiber uye antioxidants.
- Idya iri mbishi mumasaladhi kana kuti yakanyungudika kuchengetedza vhitamini C.
- Kana ukabika, shandisa mvura yekubika mumasobho kana makirimu, sezvo mavhitaminzi akawanda anonyungudika mairi.
- ari zucchini maruva Iwo zvakare anodyiwa uye anokosheswa zvakanyanya muMediterranean cuisine.
Nzira yekugadzirira uye kuchengetedza zucchini
Zucchini inokweretesa pachayo kuwanda kwemaitiro ekubikaUnogona kuidya iri mbishi, yakabikwa, yakagochwa, yakabikwa, yakabikwa, yakabikwa, musobho, puree, stews, tortillas, snacks, uye kunyange muchingwa nemamuffin. Heano mamwe ekurudziro kuti uwane zvakanyanya kubva pazviri:
- Raw: Mu saladhi, cheka kuita zvimedu zvitete zvikuru kana kuti zvimiti zvekunyika ne hummus kana guacamole.
- Yakabikwa kana yakabikwa: Inochengetedza zvinovaka muviri uye yakakwana sehwaro hwemakirimu kana akatsetseka purees evana.
- Yakabikwa: Inowedzera kunaka kwayo; yakanaka sechishongo chenyama, hove, kana masangweji.
- Kubikwa: Yakakwana yekuisa, gratining kana kugocha nekubata chechizi uye zvinonhuwira.
- Yakakangwa kana tempura: Hutano hushoma, asi hunonaka pakubata pano neapo semachipisi kana zvimiti.
- Spiral: Shandisa spiralizer kugadzira zucchini noodles kana spaghetti, yakanaka seimwe nzira kune yechinyakare pasta.
- Mukubika: Wedzera grated zucchini kune makeke kana muffin kuti uwane juiciness uye fiber.
Kuti uchengetedze zucchini itsva, ichengetedze mudhirowa refiriji, yakasiyana nemichero uye tomate, izvo zvinogona kukurumidza kuibva kwayo. Kana iwe uchida kuiomesa, blanch iyo kwemaminitsi mashomanana zvisati zvaitika kuti uchengetedze maitiro ayo uye zvivakwa.
Madishi ekutanga uye mabikirwo ari nyore ane zucchini
Imwe yemhando dzakanakisa dze zucchini inoshamisa kugona kujairana nemabikirwo kubva pasireseHeano mamwe eanonaka uye ane hutano mazano:
- Zucchini cream: Zviri nyore uye zvinonyaradza, ingobika zucchini uye mbatatisi, sanganisa, uye wedzera kubata kwechizi kana kirimu. Iwe unogona kuigadzirisa nemishonga yekuravira.
- Zucchini yakabikwa: Bvisa zucchini uye uiise nenyama, hove, mupunga, kana miriwo. Edza kuiisa necod kana nyama yakagochwa uye au gratin ine béchamel nechizi.
- Zucchini spaghetti: Gadzira miriwo noodles ne spiralizer, zvibikire zvinyoro nyoro, uye shandisa nemuto wako waunofarira, senge pesto kana light Bolognese.
- Zucchini Omelet: Imwe nzira yakareruka uye ine muto kune mbatatisi omelet. Ingosanganisa sautéed zucchini, hanyanisi, uye zai rakarohwa.
- Zucchini chips: Cheka zvitete, bheka kana fry, uye unakirwe nechikafu chinogwinya, chine utano.
- Zucchini uye mbatatisi Frittata: Sanganisa zucchini, mbatatisi, uye zai nemishonga, bika, uye iwe uchava nekudya kwakakwana uye kunonaka.
- Zucchini mune tempura: Pfekedza zvimedu mumusanganiswa weupfu, mvura inopenya, uye zai jena kwekutanga kusingadzivisiki.
- Zucchini ravioli kana cannelloni: Shandisa zvimedu-zvitete zvimedu zvezucchini kuputira kuzadza kwenyama yakaonda, turkey, kana tofu, uye kushanda netomato sauce yakagadzirwa kumba.
- Zucchini uye salmon noodles: Cheka zucchini kuita mitsetse, sauté, uye sanganisa nesaumoni, mbeu, uye ginger.
- Zucchini yakazadzwa nemaprawn: A gourmet recipe yakakwana kune vanokatyamadza vashanyi. Sanganisa zucchini pulp ne shrimp uye béchamel muto usati wabika.
Mazano ekutenga nekuchengetedza zucchini
Wana zvimedu zvepakati nepakati, zvakasimba zvine ganda rakasimba. Kana wava kumba, zvichengete mufiriji, zvakasiyana nemichero nemadomasi, izvo zvinogona kukurumidza kuibva. Imwe matipi: kana iwe uine yakawandisa, blanch iwo isati yatonhora, nenzira iyi ivo vanochengeta zvirinani magadzirirwo avo uye zvivakwa.
Ko zucchini ine contraindications?
Zucchini yakachengeteka kune ruzhinji rwevanhu. Zvisinei, kushandiswa zvakanyanya kunogona kukonzera uremu husingadiwi Kune avo vanotova nemuviri wakaderera index. Chinhu chakakosha kuchengetedza kudya kwakadzikama uye kwakasiyana-siyana kuti uwane mabhenefiti ako pasina kunyanyisa.
Zucchini munhoroondo uye culinary tsika
Muriwo uyu une nhoroondo inonakidza kubva kumagariro ekare eAmerica. Vanhu vekuAmerica vakatoidya isina kubikwa uye vakati ine zvinhu zvakasiyana-siyana zvinobatsira kwairi. Mushure mekuwanikwa kweAmerica, kurimwa kwayo kwakapararira muEurope yese, kunyanya mudunhu reMilan, uko kwakabuda mhando dzemazuva ano dzatinoziva. Nhasi, inoramba iri chikafu chekudya chenyika dzakasiyana seItaly, France, Spain, neMexico.
Nekuda kwekunaka kwayo kwayakarerekera uye kuchinjika, Zucchini inokunda mune dzimwe nyika ndiro: kubva kumafuta eFrench akareruka kusvika kune ekare echiItaly anozadza kana Spanish omelets ane miriwo twist. Kuti uwedzere ruzivo rwako rwekugadzira mimwe miriwo, shanyirawo chinyorwa chedu madomasi mukicheni.
Izvo zvinopfuura muriwo wakapfava wechirimo: chinhu chakakosha mukubika zvine hutano, wakakodzera munhu wese uye nemazana ekushandisa. Kuibatanidza mumamenu ako kuchakutendera kuti unakirwe nemabhenefiti ayo uye kuyedza nzira dzayo dzakawanda dzekugadzirira.
