Zvii mavhitaminzi vari bhawa? Zvinoumba, zvinobatsira ehupfumi kuti zucchini

Dyarai zucchini ndohwavo mhuri cucurbitaceae. Pakutanga, akanga akura mu America uye Europe vakamuona muzana remakore rechi16. Russia akadzidzawo ariko ichi yakasiyana chigadzirwa chete muzana remakore rechi19.

tsananguro

Zvakanaka akagadzira zucchini - zvinonaka chaizvo miriwo. Izvi mhando zvibereko kwenguva refu - mukupera muchirimo, muzhizha uye mangwanani kwematsutso. Kusiyana ruvara, chimiro uye kukura hakuna zvazvinoita pane mavhitaminzi huri bhawa.

Nezvezvokudya, pasina kupamhidzira, akadana mushonga duku miriwo. Sezvo iri chaizvo yakaderera-mafuta chigadzirwa (100 magiramu - 27 chete kcal), Zvinokurudzirwa kudya mafuta vanhu kuti uremu Kudzikamiswa. Uyezve, chinosanganisira anobatsira zvinoriumba kuti anodiwa kuti muviri.

Ichi pasi caloric tigutsikane nokuda ndechokuti Squash anenge 95% yemvura. The dzimwe zvinoriumba - 0,7% mapuroteni uye 5.3% makabhohaidhiretsi, makemikari uye mafuta acids. Sucrose, chikamu makabhohaidhiretsi, uye mafuta anoshandiswa zvokudya. The muviri Kukosha zucchini noenderana lettuce.

Most zvose, faibha huri ganda. Naizvozvo, kana uremu zvokudya zucchini zvinofanira kudyiwa ganda, kunyanya muchimiro chizi - zvichava mhanyisa intestinal peristalsis uye kuvandudza kugaya.

Zucchini nechokwadi zvinosanganisira vana Muterere muchimiro yasvika akasvuura sezvo wokutanga dzichifura. vanhu vakwegura kuita pasina miriwo ichi, sezvo ane protivoanemicheskim uye antiallergic zvivako.

Zucchini: chii mavhitaminzi ine?

The anogutsikana unoratidzwa 100 g chigadzirwa mu milligrams.

• Vhitamini B ₁ - 0,03.
• Vhitamini B ₂ - 0,03.
• Vhitamini B ₃ - 0.2.
• Lutein - 2125 mcg.
• Vhitamini B ₆ - 0,11.
• Vhitamini B ₉ - 14-24 micrograms.
• Provitamin A - 0,03.
• Vhitamini C - 17-20.
• Choline - 9.5 micrograms.
• Vhitamini E - 0.1.
• Vhitamini PP - 0,6.
• Vhitamini K (filohinon) - 4,3 mcg.
• Choline - 9.5 micrograms.

Micro- uye macronutrients

Sezvo zviri micro- uye macronutrients vari bhawa?

• Karusiyamu - 15-33 MG.
• Magnesium - kusvika 23 MG.
• Nesilicon - 30 MG.
• Potassium - kusvika 261 MG.
• Yavaibvisa - 2.7 MG.
• Phosphorus - kubva 12 kusvika 40 MG.
• Iron - kusvika 0,85 MG.
• Manganese - kusvika 255,0 g.
• Aluminum - 72,1 mcg.
• Bora - 19.2 mcg.
• Copper - kusvika 55,0 micrograms.
• Selenium - kusvika 0,243 mcg.
• Zingi - kusvika 390,0 g.
• Cobalt - 1.1 micrograms.
• Vanadium - 6.2 micrograms.

kubatsira

Ndezvipi mavhitaminzi uye zvicherwa zviri tavern munowedzera zvikomborero? Pane zvikonzero zvakawanda kuti zvinosanganisira miriwo aya zvaunodya kunokosha.
Used muriwo ari kudya zvokudya. 100 g zucchini rine 27 macalorie uye chegumi ndozvakajairwa pakati faibha pazuva. Fiber normalizes kugaya, anoramba zvakajairika ropa shuga yomuropa.

Remafuta akawandisa - mukuru muvengi midziyo. Uye kunyange pano tavern anouya kuzonunura. remafuta akawandisa ipfupi nokuda nokukurumidza kubudiswa mafuta chiropa, hunokonzera mukuru yakawanda bile acids ari kugaya zucchini fibers. Mavhitaminzi C uye A midziyo yakachena uye kunoita kukura atherosclerosis. Kuderedza ropa remafuta akawandisa, kunogona kuderedza mukana zvemwoyo chirwere. Asi izvi zvose ndezvechokwadi chete kana zvokudya mbishi muriwo kana yakabikwa pasina mafuta.

kenza Prevention

Zvii mavhitaminzi ari bhawa kubatsira kudzivirira kenza? Kushandiswa faibha yaiva akawanda ari emabhawa chinhu kwazvo chishandiso kudzivisa kenza yacho muura. Nokuda zvinyama muviri hwokurara carcinogenic muchetura.

Uyewo rinovatadzisa chiitiko chavo. Zucchini ari antioxidant simba nokuda pamberi ari Zvinoumba folic asidhi uye vhitamini C uye vhitamini A. Rinotaurawo unorembedza iri vakasununguka radicals mumuviri, nokudaro kuderera vasachembera. Ongororo dzakaratidza kuti kudya zucchini panguva cellular pachiyero, anowedzera pakuberekwa kutsva nemasero muviri. Panyaya iyi, kubatsira muriwo izvi kuchapfuura kana vabudise kana kubheka.

Madzivirirwe mabatiro zvirwere

Mushonga prostate zvinogoneka chete zucchini. miriwo izvi nokuda yakawanda zvinovaka muviri kubatsira pakurapa benign prostatic adenoma.

Achibatsirwa ascorbic asidhi vari kubatwa anogumbura zvirwere zvakawanda, sezvo ari antioxidant simba. A ne mhangura huri bhawa, zvinokwanisika kudzivisa kukura kwezvirwere zvakadai osteoarthritis, asima, dzinonzi rheumatoid arthritis.

Chii mavhitaminzi zucchini kubatsira kudzivisa mwoyo kurwisa uye sitiroko? Zviri yakawanda magnesium mune muriwo izvi yekuzvidzivirira zvirwere izvi. Folic iine acid kushaikwa kunowedzera panowanikwa mwoyo kurwisa uye sitiroko. In Pubs muRugwaro zvirimo imwe mari yakakwana.

kumanikidzwa Excellent zvinoreva kuti normalizing uye kudzivirira atherosclerosis

Kusimbisa midziyo ropa uye kumanikidzwa rutapudzo zvinogoneka nokuda potassium. It inowanikwawo Vapar. Uye akabatana magnesium vane simba antidepressant, izvo kunoitawo kuti rutapudzo zvavaida. Atherosclerosis kunoitika muna vanhu vachitambura kubva neBP kungaita kuti mwoyo kurwiswa. The ukama chirwere uye kushaya nekusimba magnesium. Zucchini chinhu chokudzivirira nechiyero mune chirwere ichi.

Zvimwe zvinhu

Mumwe muchero rine vanenge 19% of zvakakodzera zuva nezuva ndozvakajairwa kuti manganese. Izvi zvisaririra chicherwa kunobatsira Absorção de Água mapuroteni uye makabhohaidhiretsi, anotora chikamu kugadzirwa bonde hormone remafuta akawandisa usage acids. Basa enzayemu kunoenderana pamberi manganese pamuviri. It rinobatanidzwa kugadzirwa vhitamini C uye collagen amino acids, nokuda iyo pane nokukurumidza ronda kuporeswa uye kuramba ganda utano.

Courgettes - a diuretic simba. mvura zhinji uye pectin iri miriwo izvi, inobatsira kuti kwemamiriro munyu inorema nesimbi uye zvinokachidza kubva muviri akanatsa.

Oga kutaura pamusoro Pumpkin mbeu, izvo anoumbwa vhitamini E uye mafuta ose muriwo mavambo. Ivo simba antidepressant uye inobatsira pakurapa chirwere cheshuga. Unofanira kuzvishandisa vakagochwa sezvo mbeu nhanga.

Mavhitaminzi zucchini pashure kubika

Chii mavhitaminzi mu Pubs pashure pakupisa kurapwa vanoponeswa uye izvo vasiri? Kupisa kurapwa anovandudza manakiro chezvinhu zvikuru zvinoita kuti kuparadzwa utachiona uye muchetura. Asi pamwe navo zvinoderedza zviri zvokudya, sezvo vakawanda vavo havagoni kushivirira dzakakwirira tembiricha.

Chii mavhitaminzi zvinochengeterwa mudura bhawa kana kubika? ₆ chafariz kurapwa hakusi vanotyisa. Mukupesana, panguva yakakwirira tembiricha nayo anosunungura muviri. Vhitamini A anochengeta ayo ehupfumi inobatsira panguva mbereko kuti madhigirii 120. Vhitamini E haatyi yokuwana pamatunhu tembiricha. B ₁ uye B ₂ kurasikirwa kusvika 45% kuti anobatsira zvivako. Vamwe regai kushivirira dzakakwirira tembiricha. Izvi zvinosanganisira ascorbic asidhi uye B _9.

vanochengeta mavhitaminzi

Kungofanana mavhitaminzi ari bhawa angaponeswa mukugadzirwa:

• Ramba tembiricha kwete kupfuura madhigirii 100;
• Minimum kupisa kurapwa nguva kuchabatsira adzivirire zvakawanda zvinovaka muviri;
• zvinodikanwa zucchini uchingozvidya kana kubikwa pasina mafuta;
• kugadzirira nenguva imwe nguva, sezvo unozotevera up ane kukanganisa zviri mavhitaminzi vari chigadzirwa;
• kushandisa zvokudya miriwo itsva chete. Nekuti panguva kuoma nechando kana refu okuchengetera zvinoderedza kuti muviri ukoshi zucchini.

mhedziso

Zvino kuti munoziva mavhitaminzi huri Vapar. Kuziva kunobatsira zvivako emichero izvi uye nzira dzavo kupisa kurapwa, zvinokwanisika kuti ubereke vabatsirwe mukushandisa uye recharge mabhatiri yenyu yose gore.