Tag nrho cov txiaj ntsig ntawm Zucchini, piav qhia

Zoo Siab

• Zucchini yog dab tsi?
• Zucchini Nutrition Facts
• Cov txiaj ntsig kev noj qab haus huv ntawm Zucchini
• Txo kev pheej hmoo ntawm tus kab mob
• Txhawb kev noj qab haus huv digestion
• Tswj ntshav Qab Zib
• Tswj Cov Roj Cholesterol
• Txhawb Kev Noj Qab Nyob Zoo
• Muaj peev xwm txaus ntshai ntawm Zucchini
• Yuav ua li cas Yuav thiab Noj Zucchini
• Zucchini Daim Ntawv Qhia Tswv Yim
• Tshuaj xyuas rau

Yog tias koj tab tom nrhiav kom them nyiaj ntau rau koj cov zaub mov noj, nws yuav yog lub sijhawm kom ncav cuag zucchini. Lub squash tau ntim nrog cov as-ham tseem ceeb, los ntawm cov kab mob-busting antioxidants rau plab-phooj ywg fiber ntau. Nws tseem yog cov khoom muaj ntau yam, ua tsaug rau nws qhov me me, tsw qab uas ua haujlwm zoo hauv cov khoom qab zib thiab cov khoom qab zib zoo ib yam. Xav tau ntau deets ua ntej yuav ib lub hnab puv ntawm 'em? Nyeem ntawv rau zucchini cov khoom noj khoom haus, cov txiaj ntsig kev noj qab haus huv, thiab ntau ntxiv (nrog rau tus kws ua zaub mov hnia-tsim nyog zucchini qhob cij daim ntawv qhia!).

Zucchini yog dab tsi?

Ib tus tswv cuab tseem ceeb ntawm tsev neeg gourd, zucchini ntau yam ntawm lub caij ntuj sov squash uas suav cov khoom tsim nyiam xws li taub dag, taub qab taub taub taub, thiab melons yog cov txheeb ze ze. Cov tuaj yeem pom muaj xim sib txawv (tsaus ntsuab, daj, thiab daj ntseg ntsuab lossis ze li dawb), tab sis qhov tsw thiab khoom noj muaj txiaj ntsig ntawm zucchini zoo ib yam thoob plaws lub rooj tsavxwm, raws li University of Illinois Extension. Auj, thiab tau txais qhov no: Botanically hais lus, zucchini yog ib tug txiv hmab txiv ntoo - ib tug txiv hmab txiv ntoo, kom meej. Txawm li cas los xij, feem ntau nws tau npaj ua zaub mov (piv txwv li sautéed, roasted, steamed, grilled). (Muaj feem cuam tshuam: Dab tsi yog Chayote Squash, Raws nraim?)

Zucchini Nutrition Facts

Ob leeg nqaij thiab tev ntawm zucchini muab cov as-ham xws li kev zom zaub mov-txhawb fiber, pob txha-tsim calcium, lub siab txhawb nqa magnesium, thiab cov leeg nqaij pab cov poov tshuaj. Tag nrho squash tseem muaj cov tshuaj tiv thaiv kab mob tiv thaiv kab mob, suav nrog vitamin C thiab polyphenols. Txawm tias cov noob tuaj yeem noj tau (uas yog qhov muag thiab saj me me) muab qee yam khoom noj khoom haus los ntawm kev siv fiber ntau, vitamin A, thiab vitamin C, raws li tus kws noj zaub mov sau npe Gina Holmes, MS, R.D.N., L.D.

Nov yog cov zaub mov muaj txiaj ntsig ntawm 1 khob hlais zucchini nyoos (~ 113 grams) raws li Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb:

• 19 calorie ntau ntau
• 1 gram ntawm cov protein
• 1 g yog '
• 4 grams carbohydrate
• 1 grams fiber ntau
• 3 grams qab zib

Cov txiaj ntsig kev noj qab haus huv ntawm Zucchini

Txo kev pheej hmoo ntawm tus kab mob

"Zucchini tau txhaws tag nrho ntawm kev tiv thaiv kab mob kev noj qab haus huv, suav nrog beta-carotene, lutein, thiab zeaxanthin," koom nrog Trista Chan, RD, M.H.Sc., sau npe noj zaub mov thiab tus tsim ntawm The Good Life Dietitian. Ua ke, cov as-ham no hu ua carotenoids, antioxidant cog pigments uas muab cov xim daj, liab, los yog txiv kab ntxwv rau cov khoom, raws li Oregon State University. Ob leeg ntsuab thiab daj zucchini muaj carotenoids, tab sis tom kawg muaj txoj kev ntau vim nws cov xim daj, raws li kev tshawb fawb xyoo 2017. Thiab yuav tsum tsis txhob hnov ​​qab txog cov vitamin C hauv zucchini, uas tseem yog lub zog ntawm cov tshuaj tua kab mob antioxidant, raws li tsab xov xwm 2021.

Ceeb Toom: Cov tshuaj tiv thaiv antioxidant, xws li cov hauv zucchini, rhuav tshem cov dawb radicals (molecules tsis zoo uas, dhau mus, tuaj yeem ua rau oxidative kev nyuaj siab, thaum kawg ua rau cov cell puas thiab ua rau muaj kev pheej hmoo ntawm cov kab mob ntev xws li mob qog noj ntshav), hais tias Chan. Noj cov zaub mov nplua nuj nyob hauv cov tshuaj tiv thaiv kab mob tuaj yeem pab tswj hwm cov dawb radicals, tiv thaiv cov cell los ntawm kev ntxhov siab oxidative, thiab yog li tiv thaiv kev mob, raws li Academy of Nutrition and Dietetics.

Txhawb kev noj qab haus huv digestion

"Zucchini yog qhov zoo ntawm ob qho tib si soluble thiab insoluble fiber," sau Holmes. Soluble fiber, tshwj xeeb, yog prebiotic, lub ntsiab lus nws pub cov kab mob zoo hauv koj lub plab. Qhov no ua rau lawv noj qab haus huv, tso cai rau lawv los tswj kev ua haujlwm zom zaub mov xws li kev nqus cov as -ham, raws li tsab xov xwm 2018. Thiab raws li nws lub npe cuam tshuam, fiber ntau yaj yog, zoo, yaj tau: Nws nqus dej hauv GI txoj kab ke, tsim cov tshuaj zoo li gel uas ua kom cov quav thiab muaj peev xwm ua kom raws plab. Lub caij no, cov tshuaj fiber ntau tsis tuaj yeem ua rau cov quav thiab txhawb kev zom zaub mov tsis tu ncua, uas tuaj yeem tiv thaiv cem quav, sau tseg. (Txog: Cov txiaj ntsig ntawm fiber ntau ua rau nws yog qhov tseem ceeb tshaj plaws hauv koj cov zaub mov noj)

Tswj ntshav Qab Zib

Cov fiber ntau hauv zucchini tuaj yeem pab normalize koj cov ntshav qab zib. Qhov no tseem ceeb heev vim tias cov ntshav qab zib ntau ntau tuaj yeem ua rau koj muaj kev pheej hmoo ntawm hom 2 mob ntshav qab zib, raws li Harvard T.H. Chan Tsev Kawm Ntawv ntawm Kev Noj Qab Haus Huv. Nov yog qhov nws ua haujlwm li cas: Lub cev tsis tuaj yeem tawg lossis nqus cov fiber ntau, yog li nws nyob twj ywm hauv GI ib puag ncig, pab txo qis kev nqus cov piam thaj - thiab yog li ntawd, nws tso tawm rau hauv cov hlab ntsha - thaum kawg ua kom cov ntshav nce siab, hais tias. Sarah Muhammad, RD, sau npe noj zaub mov thiab tus tsim khoom noj khoom haus nrog lub hom phiaj. Ib tsab xov xwm xyoo 2016 tseem sau tseg tias fiber ntau txhim kho kev tso tshuaj insulin, cov tshuaj tseem ceeb rau kev tswj xyuas cov ntshav qab zib kom zoo.

Tswj Cov Roj Cholesterol

Ib zaug ntxiv, fiber ntau nyob ntawm no kom txuag tau hnub. Fiber tuaj yeem txhawb nqa cov roj cholesterol kom noj qab haus huv los ntawm kev txo qis LDL ("phem") cholesterol, hais tias Muhammad. Nws pib ua zoo li tus pas txhuam hniav thaum nws cheb LDL cov roj cholesterol los ntawm cov ntshav thiab tawm hauv lub cev los ntawm cov quav, nws hais. Qhov no tuaj yeem pab tiv thaiv koj lub plawv, vim tias qib LDL cov qib roj cholesterol siab tuaj yeem ua rau koj muaj kev pheej hmoo ntawm mob hlab ntsha tawg thiab mob plawv, raws li Lub Chaw Tiv Thaiv thiab Tiv Thaiv Kab Mob. (Saib ntxiv: 15 Cov Khoom Noj Zoo Tshaj Plaws Uas Txo Cov Roj Cholesterol)

Txhawb Kev Noj Qab Nyob Zoo

Zucchini muaj tons ntawm cov vitamin A, cov as -ham uas tseem ceeb rau koj cov peepers. "Vitamin A pab txhawb kev pom kev noj qab haus huv los ntawm [tiv thaiv] cov ntaub so ntswg qhov muag los ntawm lub hnub poob zuj zus thiab cov txheej txheem ntuj qub," piav qhia Holmes. Tsis tas li, "nws tswj hwm kev ua haujlwm ntawm cov duab pom hauv koj lub qhov muag," nws hais ntxiv. Qhov no yog qhov tseem ceeb zoo nkauj, xav txog photoreceptors yog cov hlwb hauv lub qhov muag uas pab koj pom los ntawm kev pom lub teeb thiab xa cov ntaub ntawv mus rau lub hlwb, raws li American Academy of Ophthalmology. Ntxiv mus, vitamin A txo kev pheej hmoo ntawm kev dig muag hmo ntuj thiab qhov muag qhuav, raws li Academy of Nutrition and Dietetics.

Muaj peev xwm txaus ntshai ntawm Zucchini

Feem ntau, zucchini yog qhov muaj kev nyab xeeb, vim nws tsis yog ib qho khoom noj tsis haum, hais tias Muhammad. Txawm li cas los xij, cov proteins hauv zucchini zoo ib yam li cov paj noob hlis ragweed, yog li koj yuav xav noj squash nrog ceev faj yog tias koj tsis haum rau ragweed. Hauv qhov no, siv cov zucchini nyoos tuaj yeem ua rau lub qhov txhab ua rau lub cev tsis zoo, ib qho xwm txheej uas tuaj yeem ua rau khaus khaus thiab ua rau daim di ncauj/tus nplaig/qhov ncauj, raws li Asmeskas Tsev Kawm Qib Siab Kev Xaj, Mob hawb pob, & Tshuaj tiv thaiv kab mob. Ntawm qhov ntxeev sab, koj tuaj yeem noj cov zucchini siav yam tsis muaj teeb meem, vim cov cua sov hloov pauv tag nrho cov protein, yog li koj lub cev lees paub tias lawv tsis muaj kev phom sij. Tseem, yog tias koj muaj keeb kwm ntawm kev ua xua paj ntoos, koj qhov thawj koom ruam zoo tshaj yog tshuaj nrog tus kws ua xua ua ntej sim ua rau taub dag. (Related: Cov Khoom Noj Zoo Tshaj thiab phem tshaj plaws rau kev ua xua)

Yuav ua li cas Yuav thiab Noj Zucchini

Ntawm lub khw muag khoom, koj tuaj yeem pom zucchini nyoos, cov kaus poom, lossis khov.

Zucchini nyoos yuav muaj tag nrho lossis muab faib ua cov noodles (aka "zoodles"). Los yog, tau kawg, koj tuaj yeem yuav nws nyoos thiab tom qab ntawd DIY koj tus kheej zoodles nrog kev pab me ntsis los ntawm spiralizer (Yuav Nws, $ 10, amazon.com).

Hauv seem khov, koj yuav pom zucchini ntawm nws tus kheej. Thaum yuav ntim cov zoodles (Yuav Nws, $ 5, freshdirect.com) lossis khov zucchini, Chan pom zoo nrhiav cov khoom lag luam uas teev "zucchini" ua cov khoom xyaw nkaus xwb. "Qhov no yog qhov kev xaiv noj qab haus huv tshaj plaws vim tias koj tsuas yog tau txais 100 feem pua ​​​​cov zaub. Nws yog qhov tseem ceeb tib yam li kev yuav cov zucchini tsis ntim khoom los ntawm cov khoom noj khoom haus, tab sis nyob rau hauv daim ntawv yooj yim dua," nws hais.

Thaum yuav cov khoom nyoos, tag nrho zucchini hauv cov khoom tsim khoom, saib rau cov uas tsis muaj qhov muag muag lossis pob me me (cov cim ntawm kev puas tsuaj) thiab muaj xim zoo nkauj, tawv nqaij ci, thiab khov kho zoo (qhia tias nws tshiab thiab siav), raws li University of Nebraska-Lincoln. Hauv tsev, tsis txhob ntxuav lub zucchini ua ntej khaws cia rau hauv lub tub yees. Vim li cas? Vim tias ntxhua khaub ncaws tuaj yeem ua rau squash puas sai dua, yog li tos kom txog thaum koj npaj tau siv nws tiag tiag - uas yuav tsum tsis pub dhau peb txog plaub hnub ntawm kev yuav khoom, raws li UNL - los yaug.

Thaum koj npaj tau noj cov taub zucchini, txaus siab rau nws nyoos lossis siav, hais tias Chan. Koj tuaj yeem sauté, boil, steam, grill, los yog ci lub squash, los yog ntxiv rau cov khoom ci rau ntxiv cov as-ham thiab noo noo (Zucchini qhob cij, leej twg?). Koj tuaj yeem ua rau nws mus rau hauv oatmeal lossis smoothies rau ib qho ntxiv ntawm veg.

Thiab ICYMI saum toj no, daim tawv nqaij thiab cov noob kuj tseem noj tau, raws li Holmes - yog li tsis tas yuav tev lossis de-noob cov squash. Lub taub hau, txawm hais tias: Zucchini muaj cov dej hauv cov dej siab, yog li ua noj ua haus tuaj yeem ua rau cov nqaij mos. Txhawm rau zam qhov no, Muhammad pom zoo kom txiav zucchini (rau hauv, hais, cubes, strips, lossis rounds) thiab maj mam salting nws ua ntej ua noj. Cia nws zaum li 20 mus rau 30 feeb, tom qab ntawd muab lub taub ntim nrog daim ntawv so tes kom tshem cov dej noo ntau dhau. Ntxiv nws rau koj daim ntawv qhia raws li ib txwm muaj thiab koj yuav muaj cov zaub mov khov, nkig zucchini.

Zucchini Daim Ntawv Qhia Tswv Yim

"Zucchini yog zaub me me uas muaj qab ntxhiab tsw qab, [ua] nws yog daim ntaub zoo meej rau ntau hom tais diav," qhia Holmes. Xav tau ntawv pov thawj? Nov yog qee cov tswv yim rau delish zucchini zaub mov txawv:

Raws li ci sab phaj. Rau ib qho yooj yim sab zaub mov, Muhammad pom zoo roasting zucchini nrog qos yaj ywm thiab dos. Nws hais tias "Txiav tag nrho koj cov veggies, pov rau hauv cov roj, ntxiv ntsev/kua txob/qej hmoov, thiab ci [ntawm] 400 ° F rau 25 txog 30 feeb," nws hais. Pab nws nrog cov nplej zom, xws li penne nrog caramelized dos lossis grilled nqaij qaib thiab mov xim av.

Sautéed nrog spices. Sautéing txiav zucchini yog lwm txoj hauv kev yooj yim los npaj cov squash. Txaus siab rau nws ua ib sab phaj lossis "ntxiv nws rau hauv cov kib lossis nplej zom," qhia Chan. Lossis muab pov rau hauv ib qho zaub xam lav sov, xws li qhov sov so lentin veggie zaub xam lav.

Hauv lasagna. Xaub cov txiv ntseej zaub (Yuav Nws, $ 9, amazon.com) ntawm zucchini, saum toj mus rau hauv qab, ncaj los ntawm daim tawv nqaij thiab nqaij. Qhov no yuav tsim ntev zucchini "ribbons," uas tuaj yeem sib xyaw ua ke ntawm txheej txheej ntawm pasta thiab lws suav ntses hauv lasagna. Koj tuaj yeem siv cov zucchini ribbons xwb ntawm cov nplej zom rau cov zaub mov tsis muaj gluten, xws li daim ntawv qhia zucchini thiab cov txiv lws suav qub lasagna.

Hauv zaub xam lav. Raw zucchini yog amazingly crunchy, ua rau nws ib qho zoo ntxiv rau koj mus-rau zaub xam lav. Txiav cov zucchini rau hauv qhov me me los yog hlais nws rau hauv cov kab xev nyias, qhia Holmes. Los ntawm qhov ntawd, pov cov zucchini "nrog kev hnav khaub ncaws vinaigrette, tshuaj ntsuab tshiab, thiab quinoa [rau] txoj hauv kev tshiab kom txaus siab rau zaub xam lav," Holmes hais.

Hauv cov khoom ci. Ua tsaug rau nws cov tsw me me thiab cov ntsiab lus dej siab, zucchini tuaj yeem ua cov khoom noj qab zib zoo kawg nkaus thiab tsis muaj dej tsis muaj kev hloov pauv saj. Tsuas yog nco ntsoov hla cov theem salting kom tsis txhob qab zib qab zib. Txhawm rau pib, ua cov zucchini txiv maj phaub chocolate ncuav qab zib lossis cov nplej tag nrho blueberry zucchini muffins.

Tshuaj xyuas rau