EYurophu zucchini "ngomkhumbi", ngomqondo oyiphutha kakhulu welizwi, kusukela eLatin America - balethwa ukunqoba kweSpanishi, abahlukumezi, njengoba ngempela, iningi lemifino nezithelo, thina thina ngenxa yezikhumbuzo, sibize thina, abazali. Maye, emva kokunqoba (kanye ne-zucchini, kanye ne-conquistadors), okwesibili - kwafika ezincwadini zomlando, kanti owokuqala waba yizinkathazo, ezivuthiwe ezijwayelekile zezimakethe zezimakethe zasehlobo. Yebo, asinaso isithakazelo ku-zucchini eluhlaza okwesibhakabhaka - kodwa ngeze!
I-Zucchini - lokhu kungomunye walawo mikhiqizo esinelungelo lokubiza "ukudla nge-value energy negative". Manje sizochaza izizathu zokungena kwe "latin" kulolu hlu lwegolide.
Kungani inani le-caloric le-courgette libi?
Ake siqale ngemininingwane ye-encyclopedic - okuqukethwe kwekhalori ye-100 g we-courgettes kuguquke phakathi kuka-19 no-23 kcal - yiziphi lezi zikhombisi ezimbili ozothola emakethe, akubaluleke kakhulu ukuthi ukhethe kanjani ososayensi abancane be-caloric zucchini abangazange bachazwe.
Ngesikhathi esifanayo, i-zucchini iyanelisa ngokwanelisayo - ngisho nabantu abahlushwa ukukhuluphala ngokweqile, besidla ingxenye yalezi zitshalo, balahlekelwa isifiso sabo esinonya - kanjani, uma bengena emkhatsini we-50-70 kcal esiphezulu?
Ama-calories ama-courgettes awawona ama-garantors wonke. I-90% yemifino yethu iqukethe amanzi, njengomngane wakhe oseduze kakhulu ensimini - ikhukhamba. Emva kokudla ama-300 g we-zucchini - udla, noma uphuze, u-270 ml wamanzi (khumbula, kungani kutusa amanzi okuphuza ngaphambi kokudla?). Lesi yisiqinisekiso sokuqala sokuphumelela kwama-courgettes.
Owesibili yi-fiber. I-Zucchini Kunconywa ukuba udle okuluhlaza kanye ne-peel, futhi, noma ngabe ubabeka ngaphansi kokushushumbisa ukwelashwa, ikhasi kufanele lishiywe. Ukuze wenze lokhu, khetha izithelo ezincane kuphela, esikhumbeni esithambile kanye nokukhanya okukhanyayo.
Okungcolile kakhulu, okunomsoco (noma kunalokho, ukudala ukubonakala kwesisu ngaphakathi kwesibindi) kuyisikhumba kuphela. Ngokusho kwedatha ejwayelekile yezibalo, okuqukethwe kwe-fiber ku-zucchini ngu-0.5%, okungeyona encane kakhulu, uma ukhumbule ukuthi ama-90 anama-juice. Konke lokhu kuholela ekutheni i-zucchini ingasheshisi nje ukuphazamiseka kwamathumbu emathunjini futhi ithuthukise ukugaya ngokujwayelekile, kodwa umkhiqizo ngokwayo unamathele ekuphakameni, ngoba ukwakheka kwawo kanye nesakhiwo kukhona ezincane kakhulu.
Ukubunjwa nokuqukethwe kwekhalori
Ngamakhilogremu amangaki ku-zucchini - konke kucacile, njengento eyinhloko yemifino - uketshezi. Ake sibone ukuthi yini enye, uMama Womhlaba, wafihla:
- amaprotheni - 0.7 g;
- amafutha - 0.5 g;
- ama-carbohydrate - 5,2;
- ama-acids e-organic - 0.1 g;
- umlotha;
- i-vitamin A;
- amavithamini B1, B2, B3, B9;
- i-vitamin C;
- i-potassium;
- i-calcium;
- i-magnesium;
- i-phosphorus;
- i-sodium;
- insimbi.
Izitsha ezivela kuma-courgettes - okuqukethwe kwe-caloric
Imifino inconywa cishe wonke umuntu. Okokuqala, bangakwazi ukukhonza okuhle kubantu abanesifo sikashukela, ngoba banezinhlayiya zemvelo, ezinciphisa izinga le-glucose egazini, ngokugaya kancane kancane.
Okwesibili, kudingeka badle ngangokunokwenzeka kwi "cores" - i-zucchini ibamba bese isusa ubuthi, izinsimbi ezisindayo, i- cholesterol eyingozi, ngokujwayelekile, yenza "ukuhlanza" kwegazi nomzimba wonke, okungenakuphazamisa ukucindezeleka kanye nempilo yesisu senhliziyo. I-Zucchini iboniswa kumama abakhulelwe nabahlengikazi - abaholeli ekungeneni kokungezwani komzimba noma ngokugula kwamathumbu kubantwana, ngoba baba "ukudla kwabo", ukudla okuvela emakhaya kanye nokubona kahle.
Sincoma izitsha eziningi zokudla zucchini zazo:
- isaladi kusuka ku-courgettes, u-anyanisi, i-garlic, i-sesame namafutha yemifino (ingenziwa imifino eshisayo, elula kakhulu) - 112 kcal;
- ukhilimu ushukela ovela ku-zucchini, ushizi ukhilimu, amafutha omnqumo - yiqiniso, ohluke kakhulu ku-caloric value yomnkantsha wemifino, ngoba ukukhishwa kwesobho kudoba ngama-250 kcal, kodwa kufaka indawo yokuqala neyesibili - ehlobo, i-dinner eshisayo;
- kodwa okuqukethwe kwekhalori ye-zucchini okusiwe kufana nomkhiqizo wokuqala - i-kcal 23, okunye-kuncike ezingxenyeni zakho (amafutha omnqumo, imifino, i-garlic, futhi, uma ungenasisindo, imayonnaise!).