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Tsukini: benefit and harm

Image 2434 Zucchini - this is the name of one of the most tasty and healthy varieties of zucchini, which is rich in vitamin-mineral composition, tender pulp and fine skin.

Zucchini - they are thin and oblong.Often dark green, but can be whitish, yellowish, salad shade and even openwork-patterned.The relatives for this vegetable are Mexico and Western India.But in Europe, culture took root first in Italy and from here already spread all over the world with the local name "zucchini"( plural from "zucchino" - "pumpkin").

Nutritional value and chemical composition of zucchini

Nutritional value:

  • Calories: 21 kcal
  • Protein: 2.71 g
  • Fat: 0.4 g

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  • Carbohydrates2.01 c
  • Dietary fibers 1.1 Ash
  • c 1.05 c
  • Water: 92.73 grams
  • Saturated fatty acids: 0.083 c


  • Calcium:
  • 21 mg Magnesium 33 mg Sodium
  • :
  • 3 mg Potassium 459 mg Phosphorous
  • : 93 mg


  • Vitamin A( RE): 25. mu.g
  • Vitamin B1( thiamine) 0.042 mg
  • Vitamin B2( Riboflavin) 0.036 mg
  • Vitamin B3( pantothenic): 0.367 mg
  • Vitamin B6(pyridoxine): 0.142 mg
  • Vitamin B9( folic): 20. mu.g
  • Vitamin C: 34,1 mg
  • Vitamin PP( niacin equivalent): 0.705 mg


  • Iron: 0
  • 79 mg Zinc 0.83 mg
  • Copper 97 mcg
  • Manganese: 0.196 mg
  • Selenium 0.3 mcg

The chemicalThe composition of zucchini is actually the same zucchini.True, all the substances that are contained in it are absorbed better and faster by the human body. Vegetable rich:

  • with vitamins( it contains practically the whole group B, vitamins C, PP and E, provitamin A);
  • pectins;
  • by magnesium;
  • with iron;
  • with phosphorus;
  • with potassium;
  • with sodium.

In zucchini the most harmoniously combined proteins, fats and carbohydrates.And the calorific value of this vegetable culture is only 21 kcal per 100 g of product.The most important thing for those who decided to lose weight.That is why the vegetable is included in the compositions of many diets to lose weight.There is even a mono-ration of zucchini, which allows literally for a couple of days to get rid of a couple of unnecessary kilograms.

Than zucchini is useful

The use of zucchini is especially evident for patients suffering from urolithiasis, because this vegetable has a pronounced diuretic effect.It also normalizes digestion and excretes harmful substances from the body. Doctors recommend including dishes from zucchini in the menu of people suffering from diseases:

  • heart;
  • receptacles;
  • of the liver;
  • of the stomach;
  • of the kidneys( some).

This vegetable culture is also useful for those who have problems with metabolism.And it also has a beneficial effect on the blood composition.And he fights against cholesterol - the one that is considered "harmful."In medicine, the flowers of the plant are also used - their broth removes( or facilitates the course of) the manifestations of allergy.

2700521 Thanks to the rich content of folic acid( in 100 grams of vegetables - as much as 5% of the daily norm of this substance), pregnant women can also enjoy the beneficial properties of zucchini, as well as those who dream of becoming pregnant.After a long time ago it was proved that folic acid stimulates the human reproductive function and significantly reduces the risk of violations in the prenatal formation of the nervous system of infants.

Useful for zucchini and nursing mothers - if only because this vegetable can prevent allergic reactions.Including those that are caused by maternal nutrition.

What is harmful zucchini

Harm zucchini can inflict only on people with an individual intolerance to this vegetable.And these are very few.

As for the contraindication of zucchini, it is not recommended to eat dishes from this vegetable for patients who have been diagnosed with violations of the processes of removing potassium from the body.There are such kidney diseases.

Recommendations for the use of zucchini, tips for cooking

The most delicious and healthy zucchini are, of course, young fruits( up to 15 cm in length).These are not even cleaned - they stew, fry, stuff and boil for a couple as they are.In general, young zucchini( unlike their fellow-zucchini) can be eaten raw.With salt and pepper or with dip-based sauces.And it will be very tasty!

The cooking time of zucchini is very small - no more than a minute when boiling in salt water.But it is better, after all, to cook the vegetables for a couple.Or fry.It can be cleaned before cooking, and you can use it directly in the skin - someone like it.Zucchini is very good in batter.Perfectly combined with spicy herbs and parmesan cheese.And with butter and large salt.


Extremely tasty stuffed zucchini.They, unlike zucchini, do not stuff stuffing, but cut into thin plastic and roll them into rolls.So much tastier and more original outwardly.Most often stuffed with meat.But the ideal variant of the filling is cheese with ham or chicken with mushrooms.

Popularity among sophisticated eaters also uses zucchini puree.It is possible in the Bavarian variant - with green peas.It turns out a wonderful side dish to lamb or fish on the grill.


The grated raw zucchini is put in salads and vegetable smoothies.A very small fruit is often fried in a hot frying pan or cooked on the grill.It turns out amazingly tasty and crunchy.

Out of this vegetable culture are excellent snacks, which are not ashamed to put even on the festive table.For example, rolls with soft cheese or cottage cheese with herbs can be rolled fried or grilled thin and wide zucchini strips.


Zucchini is one of the most interesting vegetables in terms of menu for slimming.Since not only allows you to lose a few extra pounds in a short time, but also provides a pretty decent variety of diet, even in a mono-variant.

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