John Myers
Kodi mukanaganiza choncho? Dzungu ndi mabulosi! Dziwani zamasamba anthawi yophukira m'njira zitatu ndi ife. Chifukwa si zamkati zokoma zokha zomwe zili ndi antioxidant beta-carotene zomwe zimatha kusakaniza zakudya zanu. Mbeu za dzungu ndi mafuta a dzungu ndi zakudya zamtengo wapatali zomwe zimatha kuchiritsa.
Dzungu - ndiwo zamasamba zolimba kwambiri
Dzungu limasonyeza nkhope zake zambiri osati monga zokongoletsera za Halowini komanso pa mbale. Monga nkhaka ndi chivwende, dzungu ndi la banja la dzungu (Cucurbitaceae) ndipo kwenikweni ndi mabulosi. Ndi imodzi mwa zomera zakale kwambiri padziko lapansi.
Mitundu yolimidwa ndi anthu ndi monga, dzungu lalikulu (Cucurbita maxima), sikwashi ya butternut (Cucurbita moschata), ndi dzungu la m'munda (Cucurbita pepo). A subspecies wa dimba dzungu ndi zukini.
Odziwika bwino dzungu mitundu
Mitundu yambiri ya dzungu imasiyana mawonekedwe, kukula, ndi kukoma kwake:
- Hokkaido (Mitundu: Dzungu Lalikulu)
- Nutmeg Squash (Mtundu: Musk Squash)
- Sikwashi ya Butternut kapena Butternut (Mtundu: Musk Squash)
- Yellow Hundredweight (Mitundu: Dzungu Lalikulu)
- Sikwashi ya Spaghetti ( Mitundu: Garden Squash)
- Patisson (mitundu: sikwashi ya m'munda)
- Ghost Rider ( Mitundu: Dzungu)
Dzungu la Khungu lopyapyala, la mtundu walalanje la Hokkaido limakonda kutchuka kwambiri chifukwa sumasenda. Khungu limadyedwa ndipo limakoma ngati mnofu.
Kuwonjezera pa Hokkaido yokoma yamphamvu, mamembala odziwika kwambiri a banja la mabulosi a botanical ndi sikwashi wotsekemera wa nthiti, butternut wooneka ngati peyala ndi kukoma kwake kwa mtedza wotsekemera, ndi heavyweight yellow hundredweight. Kulemera kwawo kumayambira pafupifupi 50 g (zipatso zokongoletsa) mpaka 600 kg (zolemba mbiri).
Sikwashi ya sikwashi idatchedwa dzina lake chifukwa ulusi wake mkati mwake umafanana ndi sipaghetti. Kukoma kwake kumakhala kofatsa komanso kofanana ndi zukini. Patisson nthawi zambiri imakhala yobiriwira, yachikasu, kapena yoyera ndipo imawoneka ngati UFO, chifukwa chake imatchedwanso dzungu la UFO.
Ghost Rider ndi mtundu wa dzungu lomwe anthu ambiri amaganiza akamaganiza za maungu. Ndilo dzungu la lalanje la Halowini. Mitunduyi idawetedwa kuti ikhale yosema ndipo simakoma ngati dzungu lina - komanso maunguwa amakhala opanda kanthu. Koma iwo ali abwino mwachitsanzo B. komabe kwa soups kapena dzungu lasagna.
Maungu ngati chishango ku matenda
Mafuta onunkhira a maunguwa samangogwiritsidwa ntchito kuphika zakudya zokoma monga soups, casseroles, chutneys, makeke, ndi jams. Maso ake ndi njira yabwino yodyeramo tchipisi ndi zina zotero. Mafuta a dzungu apamwamba amachotsedwanso m'mafuta awo.
Kaya zamkati, njere, kapena mafuta, dzungu lili ndi zinthu zambiri zofunika. Koposa zonse, ma antioxidants ake amapangitsa masambawo kukhala chishango choteteza ku matenda achitukuko. Kafukufuku watsimikizira kuti maungu amatha kuteteza komanso kutsitsimula zotsatira zake, monga matenda otupa komanso opatsirana, khansa, miyala ya impso, matenda apakhungu, komanso kukhumudwa. Zifukwa zabwino zosangalalira nyengo ya dzungu mokwanira.
Dzungu kwa matenda a shuga
Thupi la dzungu lochepa kwambiri (pafupifupi 26 kcal pa 100 g) silimangokoma bwino, komanso limapereka fiber yambiri yodzaza yomwe imathandizira chimbudzi chathu ndi kuchepa kwa thupi, kuchotsa poizoni, ndi kulinganiza milingo ya shuga m'magazi. Izi zimapangitsa masambawo kukhala chisankho chothandiza kwambiri kwa odwala matenda ashuga.
Kumayambiriro kwa chaka cha 2007, kafukufuku wa East China Normal University anasonyeza kuti mwachitsanzo B. phazi la mkuyu (C. ficifolia) limalimbikitsa kupangidwanso kwa maselo a pancreatic owonongeka. Asayansi omwe adakhudzidwawo adatsimikiza kuti zomwe zidachokera ku mphonda za mkuyu zimalimbana ndi matenda amtundu wa 2 komanso matenda a shuga mwa anthu.
Kafukufuku waku Japan wa 2009 adapeza zotsatira zofanana. Gulu lofufuza kuchokera ku yunivesite ya Iwate lidatsimikizira kugwira ntchito kwa dzungu zamkati (kuchokera ku sikwashi) kumathandizira kulolerana kwa shuga ndi insulin kukana. Pomaliza, dzungu limapereka michere yothandiza ya kapamba yokhala ndi glycemic load (GL) ya 3 yokha.
Dzungu chifukwa cha kulephera kwa maso
Malalanje owala kwambiri a dzungu la Hokkaido, komanso mitundu ina yambiri ya dzungu, akuwonetsa momveka bwino kuti lili ndi beta-carotene, mtundu wamtundu wa zomera womwe uli ndi ubwino wambiri wathanzi.
Beta-carotene ikhoza kusinthidwa kukhala vitamini A m'thupi ngati ikufunika, ndipo vitamini A nayenso ndi vitamini wodziwika bwino wamaso, mafupa, ndi mucous nembanemba athanzi. Kuchuluka kwa vitamini A ndi zinthu zina za zomera (lutein ndi zeaxanthin) kumafotokoza zomwe ofufuza a ku Colorado State University amawona, malinga ndi zomwe dzungu likhoza kuchepetsa chiopsezo chokhala ndi zaka zokhudzana ndi macular degeneration (AMD). Kupanda kutero, kuwonongeka kwa retina kumabweretsa kuwonongeka kwamaso komanso ngakhale khungu.
Zinthu zofunika kwambiri mu dzungu
Maungu ali ndi zinthu zingapo zofunika pamlingo woyenera, zomwe zikutanthauza kuti mutha kuphimba gawo lalikulu lazofunikira zanu zatsiku ndi tsiku ndi 150 g yokha ya masamba adzungu kapena supu yopangidwa kuchokera ku 150 g ya dzungu.
Beta-carotene mu dzungu
Muli beta-carotene yambiri mu dzungu, chomera chachiwiri kuchokera ku gulu la carotenoids. Kupatulapo kuti beta-carotene - monga tafotokozera pamwambapa - imatha kusinthidwa kukhala vitamini A wofunika, imakhalanso ndi thanzi labwino: beta-carotene imakhala ndi anti-inflammatory effect, imateteza khungu ku kuwala kwa UV kuchokera mkati ndi kunja. imathandizira kusinthika kwa khungu pambuyo pakuwonongeka kwa dzuwa pakhungu.
Ndi 1,400 µg pa 100 g, 150 g ya dzungu imatha kuphimba kufunikira kwa tsiku ndi tsiku kwa beta-carotene, yomwe ndi 2,000 µg.
Alpha-carotene ndi carotenoid ina yomwe imapezeka mochuluka mu maungu. Chomerachi chimakhalanso ndi zabwino zambiri paumoyo, kulepheretsa kukula kwa chotupa, kuchedwetsa ukalamba, komanso kuchepetsa chiopsezo cha ng'ala. Kuphatikiza apo, carotenoids amachepetsa chiopsezo cha matenda amtima komanso kusintha magwiridwe antchito a chitetezo chamthupi.
Kafukufuku wa anthu opitilira 15,000 adawonetsa kuti alpha-carotene imatha kukulitsa moyo.
Vitamini C ndi dzungu
Maungu ali ndi pafupifupi 14 mg ya vitamini C, yomwe ndi 14 peresenti ya zofunikira za tsiku ndi tsiku za vitamini C. Vitamini C imalimbana ndi ma free radicals ndipo imakhala ndi anti-yotupa, antibacterial, antiviral effect. Vitaminiyi imathandizanso kupanga kolajeni, yomwe imadziwika pakhungu lolimba komanso lathanzi. Zimalimbitsanso thupi polimbana ndi khansa komanso zimathandizira chitetezo cha mthupi.
Mavitamini a B mu dzungu
Mavitamini B ena (B1, B3, B5, B6) amapezeka mu dzungu mulingo woyenera kotero kuti 100 g ya dzungu imakhala kale ndi 7 mpaka 11 peresenti ya zofunika. Mavitaminiwa ndi ofunikira kwa mitsempha, kotero amakuthandizani kuti mukhale ndi nkhawa, kuthandizira kagayidwe kachakudya, chitetezo cha mthupi, ndi kutulutsa mpweya - ndipo pamwamba pa izo zimatsimikizira kuti mahomoni ali oyenerera.
Potaziyamu ndi dzungu
Dzungu lili ndi potaziyamu wambiri (350 mg pa 100 g), mchere womwe umathandizira thanzi la mtima komanso umalimbana ndi kuthamanga kwa magazi. Chofunikira cha tsiku ndi tsiku cha potaziyamu ndi 4,000 mg, motero dzungu la 150 magalamu limaphimba kale kuposa 13 peresenti yake.
Mbewu za dzungu: timapaketi ting'onoting'ono tofunikira ku prostate ndi chikhodzodzo
Mbeu za dzungu zimakhala ndi mavitamini, mchere, ndi kufufuza zinthu. Amaperekanso mapuloteni apamwamba komanso zinthu zopindulitsa ku prostate ndi chikhodzodzo.
Mafuta a dzungu motsutsana ndi kutayika kwa tsitsi lachibadwa
Mafuta a dzungu ndi mafuta okoma kwambiri omwe amayenera kugwiritsidwa ntchito pazakudya zosaphika chifukwa chamafuta ake a polyunsaturated. Mafuta a asidi amawoneka ngati omega-6 fatty acid (linoleic acid) amapanga 50 peresenti. Theka lina lili ndi pafupifupi magawo awiri pa atatu aliwonse a omega-9 fatty acids (monounsaturated oleic acid) ndi gawo limodzi mwa magawo atatu a mafuta odzaza mafuta.
Omega-3 fatty acids amangokhala ochepa, kotero kuti omega-6-omega-3 chiŵerengero sichokwanira ndipo mafuta ambewu ya dzungu sayenera kudyedwa mochuluka tsiku lililonse - ndipo ngati alipo, ndi ofanana ndi omega -3-rich dietary supplements from or with omega-3 rich foods, mwachitsanzo B. linseed kapena linseed oil.
