I ka Europaʻo zucchini "holo", ma keʻanoʻoiaʻiʻo o ka hua'ōlelo, mai Latin America - ua laweʻia mai lākou e nā lanakila Spanish, nā lanakila, e like me ka nui o nā huaʻai a me nā hua, a mākou, no nā kumu hoʻomanaʻo, e kāhea ai i kā mākou mau mākua. ʻOiai, ma hope o ka lanakila (a me ka zucchini, a me nā conquistadors), ka lua - ua pau i loko o nā puke moʻaukala, a ua lilo ka mea mua i mea hōʻoluʻolu, nā hoʻololi o nā hale kūʻai makakū. ʻAʻohe, makemake mākou i ka'ōmole zucchini'ōmaʻomaʻo - akā,ʻaʻole he lapuwale!
Zucchini -ʻo kēia kahi wale nō o kēlā mau huahana i loaʻa iā mākou ka pono e kapa aku i "nā meaʻai me ka waiwaiʻoiʻole o ka ikehu." I kēia manawa e wehewehe mākou i nā kumu no ka hoʻokomoʻana o "latin" i loko o kēia papa inoa gula.
No ke aha i loaʻa ai ka helu caloric o ka courgetteʻole?
E hoʻomaka kākou me kaʻikepiliʻikepili - hiki ke kaʻina o ka calorie o ka 100 g of courgettes i waena o 19 a me 23 kcal -ʻo ia o kēia mau hōʻailonaʻelua āu e loaʻa ai ma ka mākeke,ʻaʻole ia he mea nui pehea e koho ai i nā meaʻepekema kāpene caloric kalo ponoʻole i weheweheʻia.
Ma ka manawa hoʻokahi, ua mahaloʻia nā zucchini -ʻo ka poʻe i loaʻa i ka momona, uaʻai lākou i kekahi o kēia mau hua kanu, ua loli i ko lākou huhū huhū - pehea, inā e hoʻoluliluli iā lākou he 50-70 kcal keu?
ʻAʻole nā calories o nā kumukūʻai nā mea hōʻoiaʻiʻo o ka mea holoʻokoʻa. ʻO 90% o kā mākou mau mea kanu he wai, e like me kona hoa kokoke loa i ka māla - he kukama. Ma hope o kaʻai 300 g zucchini -ʻoe e inu, 270 ml wai (e hoʻomanaʻo, no ke aha e manaʻo ai i ka wai inu ma mua o kaʻai?). ʻO kēia ka pahuhopu mua loa no ka holomua o nāʻoihana.
ʻO ka lua, he fiber. Hiki iā Zucchini keʻai i ka'ōmole a me ka peel, a, ināʻoe e hoʻokuleana iā lākou i ka wela wela, e waihoʻia ka peel. No ka hanaʻana i kēia, koho i nā hua liʻiliʻi wale nō, me kaʻiliʻeleʻele a me ke kukui'ōmole.
ʻO ka mea nui loa, ka meaʻai (a iʻole, ka hanaʻana i ka hiʻohiʻona o ka hauʻoli ma ka'ōpū)ʻo kaʻili wale nō kaʻili. Ma muli o ka'ikepilihelu heluhelu,ʻo ka helu o ke fiber i loko o ka zucchini he 0.5%,ʻaʻole ia heʻuʻuku, ināʻoe e hoʻomanaʻo i 90 mau waiwai no ka wai. ʻO kēia mau mea e pili ana i kaʻoiaʻiʻoʻo ka zucchiniʻaʻoleʻo ia wale nō e hoʻonui i keʻano o nā maʻi perestalsis a hoʻoponopono hou i ka digestion ma keʻano maʻamau, akā, ua komo ka huahana i ka maximum, no ka mea, he palupalu ka hana a me keʻano.
ʻO ka huiʻana a me nā kalori
Ehia mau calories ma ke zucchini - ua maopopo nā mea a pau, e like me ka mea nui o ka mea kanu - ka wai. E nānā kāua i kahi'ē aʻe, e ka Makua Makua, hunaʻo ia:
- nā pāʻani - 0.7 g;
- ka momona - 0.5 g;
- he mau'aleʻa - 5,2;
- mea waikawa - 0.1 g;
- 'ōpala;
- huaʻai A;
- huaʻai B1, B2, B3, B9;
- huaʻai C;
- pāpaʻa;
- calcium;
- ka magnesium;
- phosphorus;
- sodium;
- hao.
Nānā i nā kumukūʻai - kaʻike caloric
Hoʻohālikeʻia nā huaʻai no ka mea nui loa. ʻO ka mea mua, hiki iā lākou ke lawelawe i ka maikaʻi i ka maʻi diabetic, no ka mea, aia i loko o lākou nā suga kūlohelohe, e emi ana i ke kiʻekiʻe o ka glucose i loko o ke koko, eʻimi haʻahaʻa.
ʻO ka lua, pono lākou eʻai e like me ka mea hiki i ka "cores" - laweʻia ka zucchini a hoʻokuʻu i nā toxins, nā mea kaumaha, nā cholesterol maʻamau , ma keʻano holoʻokoʻa, e hoʻomaʻemaʻe "i ke koko a me ke kino holoʻokoʻa,ʻaʻole hiki ke hoʻololi i ka paʻi a me ka olakino o ka puʻupuʻu o ka puʻuwai. Hōʻikeʻiaʻo Zucchini i nā wāhine hāpai a me nā hānai hānai -ʻaʻole lākou e alakaʻi i ka maʻi maʻi a me ka maʻi hili i loko o nā pēpē, no ka mea, ua lilo maoli lākou i "kā lākou iho", nā mea maoli aʻikeʻia.
Paipai mākou i nā meaʻaiʻoi loa o kā lākou zucchini:
- ka huamela mai nā pākeke, a me kaʻaila, ka paʻakai, ka samema me kaʻailaʻaila (hiki ke hoʻomehanaʻia, nā hua'alapalapala momona) - 112 kcal;
- ka pīpīʻula mai ka zucchini, ka waiūmū, kaʻailaʻaila - no ka mea,ʻo ka hanaʻana o kēia kānana e hukiʻia e 250 kcal, akā hoʻololi i ka mua a me ka lua - pono no ke kauwela, keʻahaʻaina wela;
- akā,ʻo ka helu kalori o ka zucchini i kālaiʻia e like me ka huahana mua - 23 kcal,ʻo ke koena - ka mea i hilinaʻiʻia ma kāu mau meaʻaila (kaʻailaʻoliva, greens, keleka, a, ināʻaʻoleʻoe e lilo i ka kaumaha, mayonnaise!).