Seo divithamini ka pub joang? Sebopeho, le thuso thepa ea zucchini

Semela zucchini ke ea lelapa Cucurbitaceae. Qalong, ho ile ha ba hōlileng ka ho Amerika le Europe ba mo bona a lekholo la bo16 la lilemo. Russia ka boela ka ithuta la boteng ba sehlahisoa sena se ikhethang feela lekholong la bo19 la lilemo.

tlhaloso

Hantle lokisetsa zucchini - monate haholo meroho. mofuta ona wa ho beha litholoana bakeng sa nako e telele - nakong ea selemo ka mor'a nako, lehlabula le mathoasong a hoetla. Ho fapana le 'mala, sebopeho le boholo ha e na phello seo divithamini ba tse pub ena.

Litsebi tsa phepo, ntle ho feteletsa taba, e bitsoang moriana mocha meroho. Ho tloha sena ke haholo tlase khalori sehlahiswa (dikgerama 100 - kcal 27 feela), e kgothaletswa ho ja batho ba mafura bakeng sa boima ba 'mele tsitsisoa. Ho phaella moo, ho akarelletsa dikarolo le thuso hore ho hlokahala bakeng sa ho ja bophelo bo botle.

Sena se tlaase lik'hilojule dikahare ka ntlha ya go ha e le hantle hore squash hoo e ka bang 95% ea metsi. Metsoako tse ling - 0.7% protheine le 5.3 go% lik'habohaedreite, manyolo le tse mafura acid. Sucrose, karolo ea lik'habohaedreite, 'me khalori sebelisoa ka lijo tse khethehileng. boleng le phepo e nepahetseng ea zucchini lekanang lettuce.

Ho fetisisa ho tsohle, faeba tse letlalo. Ka hona, ha ho lahleheloa ke boima ba 'mele lijo tse khethehileng zucchini lokela ho jeoa le letlalo, ka go tlhaolega ka mokgwa wa chisi - e tla potlakisa mala peristalsis le ntlafatsa tshilo ya dijo.

Zucchini bonnete ba hore kenyeletsa menu bana ka mokgwa wa frayed peeled e le fepa pele. batho ba hōlileng le bona etsa ntle le ea limela ena, kaha e na le protivoanemicheskim le thepa antiallergic.

Zucchini: seo divithamini na?

dikahare e bontšitsoeng ka 100 g ya sehlahiswa ka milligrams.

• Vithamine B ₁ - 0,03.
• Vithamine B ₂ - 0,03.
• Vithamine B ₃ - 0,2.
• Lutein - 2125 mcg.
• Vithamine B ₆ - 0,11.
• Vithamine B ₉ - 14-24 micrograms.
• Provitamin A - 0,03.
• Vithamine C - 17-20.
• Choline - 9.5 go micrograms.
• Vithamine E - 0,1.
• Vithamine maq - tse 0.6.
• Vithamine ea K (filohinon) - 4,3 mcg.
• Choline - 9.5 go micrograms.

Micro- le macronutrients

Joalokaha ho e ne e ena micro- le macronutrients ka pub joang?

• K'halsiamo - 15-33 mg,.
• Magnesium - ho fihlela ho 23 mg,.
• Silicon e - 30 mg,.
• Potassium - ho 261 mg,.
• Sodium - 2,7 mg,.
• Phosphorus - ho tloha mg, 12 ho ea ho 40.
• Tšepe - ho fihlela ho 0,85 mg,.
• Mankanese - ho fihlela ho 255,0 g.
• Aluminium - 72,1 mcg.
• Bora - 19,2 mcg.
• Koporo - ho fihlela ho 55,0 micrograms.
• Selenium - ho fihlela ho 0,243 mcg.
• Zinki - ho fihlela ho 390,0 g.
• Cobalt - 1,1 micrograms.
• Vanadium - 6.2 micrograms.

rue molemo lijong

Seo livithamine le liminerale tse tavern tla tlisa melemo ho feta? Ho na le mabaka a mangata a hore kenyeletsa meroho tsena ka dijo tsa hao ke ke ho hlokahala.
Used meroho ka ho ja lijo. 100 g, ea zucchini na le lik'hilojule 27 le karolo ea leshome ea ntho e tloaelehileng ea faeba ka letsatsi. Faeba normalizes tshilo ya dijo, lula maling tsoekere tloaelehileng.

K'holeseterole - lijana ka sehloohong sera. Le esita le mona e tavern tluoa tabeng ea ho phallela. k'holeseterole e fokotsehile ka lebaka la ho sebetsa ka potlako sebete mafura, e hlahisa palo e khōloanyane ea acid bile ka tshilo ya dijo zucchini likhoele. Divithamini C le A lijana tse hloekileng le ho thibela ntshetsopele ya atherosclerosis. Fokotsa mali k'holeseterole, e ka fokotsa kotsi ya lefu la pelo. Empa sena sohle ke 'nete feela ha lijo ho ja meroho e tala kapa pheha ntle le oli.

bakeng sa kankere Thibelo

Seo divithamini ka pub ho thusa ho thibela kankere? The tshebediso ya le litlheferetsi tse ngata ka Phapohelo a Baeti ke sesebelisoa babatsehang bakeng sa ho thibela kankere ea mala le. Ka lebaka la ho dinama tse nyenyane tse ea 'mele li nkiloe chefo carcinogenic.

Le e boetse e thibela ketsahalo e bona. Zucchini e matla antioxidant ka lebaka la ho ba teng ka ho hlophisoa ha folic acid le vithamine C le vithamine A. E boetse e suspends le radicals lokolohile 'meleng, ka tsela eo slowing fatše botsofaling. Liphuputso li bontšitse hore ho ja zucchini ka phahameng ka ho lisele, eketsa nchafatso ea lisele tsa 'mele. Tabeng ena, melemo ea meroho tsena tla ba boholo haholo haeba ba tima kapa ho baka.

Thibelo le kalafo ea mafu a

Pheko ea tšoelesa ea senya ho ka etsahala le zucchini. Tsena meroho ka lebaka la palo e kholo ea limatlafatsi ho thusa ea ho phekola ba nang kotsi prostatic adenoma.

Ka thuso ea acid e ascorbic ba tšoaroa ke mafu a mangata a hlabang, ho tloha e le ea matla antioxidant. A ke koporo tse pub e, ho ka etsahala hore ba qobe ntshetsopeleng ya mafu a kang tabanan, le asma e, ramatiki.

Seo divithamini zucchini kenya letsoho hore ho ho thibela lefu la pelo le setorouku? Leng ka palo e khōlō ea magnesium ka meroho tsena fokotsa kotsi ya mafu ana. Folic acid e khaello eketsa ketsahalo ea lefu la pelo le setorouku. Ka pubs e leng ka ho imenneng ka lekaneng.

Babatsehang khatello ea ho bolela ho normalizing le thibelo ea atherosclerosis

Ho Matlafatsa methapo ea mali le ho hatelloa ke phokotso ka etsahala ka lebaka la ho potassium. E boetse e fumanoa ka pubs. Le ka hammoho le oa magnesium ba matla antidepressant, eo e boetse e thusa phokotso ea khatello. Atherosclerosis hlaha batho ba nang le kgatelelo ya madi ho ka etsa hore lefu la pelo. Kamano ea lefu lena le le ho haella ha magnesium proven. Zucchini ke e thibelang e ka tekanyo e itseng ka ho lefu lena.

lintho tse ling le thuso

tholoana e 'ngoe e na le ka bang 19% ea hlokahala letsatsi le letsatsi ntho e tloaelehileng ea a mankanese a. matsoai ena mosaletsa thusa absorption ea protheine le lik'habohaedreite, nka karolo ka ho hlahisoa ha hormone ho kopanela liphate le k'holeseterole tswakana acid. Mosebetsi potlakisang tsebetso ea lik'hemik'hale ho itšetlehile ka ho ba teng ha a mankanese 'meleng. E amehang a hlahise vithamine C le collagen amino acid, ka lebaka la ho e ho na le ke ka potlako leqeba la pholiso le ho boloka letlalo ka bophelo bo botle.

Courgettes - e diuretic matla. sephalli tse ngata le pectin tse meroho tsena, tlatsetsa ho ea qetello ea letsoai ea tšepe e boima 'me chefo ho tloha phelang o ile a hloekisa.

Thoko ho a re'ng ka mokopu dipeo, tse entsoeng ka vithamine E le mafura se hlahang ho yona sa meroho. Ba ba e antidepressant matla le thusa ea ho phekola ba lefu la tsoekere. O hloka ho li sebelisa besitsoe ka dipeo mokopu.

Divithamini zucchini ka mor'a a phehile

Seo divithamini ka pubs ka mora kalafo mocheso ba pholohe 'me ba tseo e seng? Mocheso kalafo haholo ntlafatsa tatso ea lihlahisoa, e thusa hore ho ka ho timetsoa ha libaktheria le chefo. Empa hammoho le ba decreases dikahare tsa limatlafatsi tse ngata, e le boholo ba bona ba ke ke mamella mocheso ho phahameng.

divithamini seo li boloketsoe ka pub ha pheha? ₆ Ka kalafo mogote ha e tšabehang. Ho fapana le hoo, ka thempereichara e phahameng e le lokolla limatlafatsi. Vithamine A e ntse e tsoela thepa lona le molemo ka nako ya sterilization ho likhato 120. Vithamine E ha e tšaba ho pepesehela thempereichara e phahameng. B ₁ le B ₂ lahleheloa ke ho fihlela ho 45% ya thepa e metle. Ba bang ha ba mamella mocheso ho phahameng. Tsena li akarelletsa ascorbic acid e le B _9.

a boloke divithamini

Joalokaha eka ke ka divithamini leha e le efe pub e ka pholosoa ka ho lokisetsa ho:

• Lula U E-mocheso se phahame ho feta likhato tse 100;
• bonyane mocheso kalafo nako ho tla u thusa ho boloka limatlafatsi tse ngata;
• zucchini lakatsehang sechu kapa apehoa ntle oli;
• lokisetsa ka nako e 'ngoe, e le morago ga moo e futhumala ho fihlela ea ama diteng tsa divithamini ka sehlahiswa;
• sebelisa lijo feela meroho a hloekileng. Hobane nakong freezing kapa polokelo nako e telele decreases boleng le phepo e nepahetseng ea zucchini.

bofello

Hona joale hore u tseba seo divithamini ba tse pubs ena. Ho hlokomela thepa le molemo ea litholoana tsena le mekhoa ea bona ea kalafo mocheso, ho ka etsahala hore a fumane molemo o palo e kahodimodimo ho sebelisoa 'me recharge libeteri hao bakeng sa selemo kaofela.