ʻAi ʻana i ka Zucchini Raw: Ola a i ʻole ʻona?

ʻO Zucchini kekahi o nā mea kanu kaulana loa no ka mea he ʻano nui a olakino ka mea kanu ʻukena. Ma ka liʻiliʻi loa i loko o ke ʻano moʻa. Akā he aha ke ʻano o ka ʻai ʻole - hiki iaʻu ke ʻai i ka zucchini maka?

ʻO Zucchini - ʻItalia no "ka paukena liʻiliʻi" - hiki ke hele hou mai ke kula i ka papaʻaina mai Iune a ʻOkakopa. Hiki ke hoʻohana ʻia i nā ʻano ʻano like ʻole i loko o ka lumi kuke, inā i hoʻolapalapa ʻia a i ʻai ʻia paha, me ka iʻa a i ʻole ka ʻiʻo, ma ke ʻano he kīʻaha ʻaoʻao ʻai a i ʻole nā ​​​​kupa, a ma ke ʻano he pasta pani, i kapa ʻia ʻo "zoodles". Akā, nui ka poʻe e nīnau iā lākou iho inā hiki ke ʻai ʻia ka zucchini.

Ma hope o nā mea a pau, ʻaʻole maikaʻi wale nā ​​​​huaʻai, akā maikaʻi loa lākou no ka mea ua piha lākou i nā huaora a me nā minela - e like me:

• Paila pāʻiko
• ka pōhaku
• hao
• B huaʻai
• Vitamin A
• Vitamin C

ʻO kekahi mea maikaʻi: he haʻahaʻa ka hua i loko o nā calorie, ʻo ia ke kumu e kūpono ai ka ʻai ʻana i ka zucchini raw no ka lilo ʻana o ke kaumaha.

ʻAi ʻana i ka zucchini maka: olakino a ʻona paha?

ʻAe, hiki iā ʻoe ke ʻai i ka zucchini maka. Ua paipai ʻia no ka nalowale ʻana o nā huaora a me nā meaʻai i ka wā kuke. Akā pono ʻoe e nānā i kekahi mau mea:

• E ʻai i ka zucchini me ka ʻili, ʻoi aku ka maikaʻi: ʻO ka hapa nui o nā huaora aia i ka ʻili o ka zucchini. ʻO ia ke kumu ʻaʻole pono ʻoe e ʻili iā lākou. No ka pale ʻana i nā koena o nā pesticides pōʻino, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka zucchini organik a holoi maikaʻi me ka wai ma mua o ka ʻai ʻana.
• E akahele inā he ʻōpū koʻikoʻi kou: ʻaʻole ʻae maikaʻi kekahi poʻe i nā mea kanu maka - pili pū kēia i ka zucchini maka. Ma muli o ka haki ʻana o ke kinona o nā meaʻai fiber kiʻekiʻe i ka wā kuke ʻana, hiki ke ʻeli maikaʻi ʻia lākou.
• E akahele: Mai ʻai i ka zucchini ʻawaʻawa maka: Inā he maka a moʻa paha: Inā ʻona ka zucchini, ʻaʻole pono ʻoe e ʻai. ʻO kēia mau mea ʻawaʻawa - i ʻike ʻia ma ke ʻano he cucurbitacins - hiki ke alakaʻi i nā pilikia o ka ʻōpū, ka maʻi maʻi a me ka luaʻi ʻana, a me ka make ʻana o ka meaʻai koʻikoʻi. He mea koʻikoʻi kēia i ka wā e ʻai ai i ka zucchini i ulu ʻia i ka home, hiki ke hoʻohaumia ʻia me nā cucurbitacins, ʻoiai ʻo nā ʻano i kanu ʻia ma ka mākeke pono ʻole i nā mea ʻawaʻawa. Eia naʻe, ʻoi aku ka maikaʻi o ka hoʻāʻo ʻana ma mua o ka ʻai ʻana a hoʻopiʻi aku i ka mea kūʻai aku inā ʻona ʻawaʻawa.

E ʻai i ka zucchini maka: mea ʻai no ka salakeke zucchini

ʻOi aku ka maikaʻi o ka salakeke zucchini maka a maʻalahi hoʻi e hoʻomākaukau. Eia ke ʻano o ka hana ʻana no ʻelua mau lawelawe:

• 250 g courgettes, ʻokiʻoki i nā ʻāpana lahilahi
• 2 huiʻailaʻaila
• ʻO ka winika puna he 1
• Kekahi meli
• ʻO ka paʻakai a me ka pepa

E hoʻohui wale i nā mea a pau no ke kāʻei a hoʻohui i nā ʻāpana zucchini. Hiki ke hoʻomaʻemaʻe a hoʻonui ʻia ka saladi e like me ka ʻono: no ka laʻana me nā mea kanu e like me ka basil a i ʻole ka pāhiri, me nā tōmato a me nā kāloti, me ka feta a i ʻole ka moa. ʻO nā hua paina i kālua ʻia a i ʻole Parmesan kahi i hui pū ʻia me ia. Inā makemake ʻoe e ʻai i ka zucchini maka, he nui nā koho ʻono.