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Ako želite svestrano povrće, ne tražite dalje od tikvica. Bilo da ih jedete sirove ili kuhane, postoji toliko načina da uživate u njima, a da uz to dobijete brojne potrebne vitamine i minerale, piše Živim.

Povrće koje je postalo dio gotovo svačije kuhinje ima brojne benefite. Ako želite svestrano povrće, ne tražite dalje od tikvica. Bilo da ih jedete sirove ili kuhane, postoji toliko načina da uživate u ovom povrću, a da uz to dobijete brojne potrebne vitamine i minerale.

Koliko kalorija imaju tikvice?

Zapravo u tikvicama možete uživati u gotovo neograničenim količinama. Zašto? Zato što 100 grama tikvica ima samo 16,7 kcal. To je 40 do 50 posto manje kalorija u odnosu na drugo niskokalorično zeleno povrće poput brokule i prokulice. Baš zato one čine savršeni lagani prilog za teške obroke. Naravno, tikvice uvijek možete ispeći na žaru sa začinskim biljem.

Dobre su za vid

Redovita konzumacija tikvica može pomoći vašem vidu. To je dijelom i zato što su tikvice bogate vitaminom C i beta karotenom, dvama važnim sastojcima za zdravlje očiju. Tikvice sadrže antioksidanse lutein i zeaksantin. Istraživanja pokazuju da se ti antioksidansi mogu akumulirati u vašoj mrežnici, poboljšavajući vaš vid i smanjujući rizik od starosnih bolesti oka. To može uključivati manji rizik od makularne degeneracije, koja je vodeći uzrok nepovratnog gubitka vida u starijih osoba.

Tikvice su dobre za srce

Prema Američkom udruženju za srce, kalij može pomoći u kontroli krvnog tlaka jer smanjuje štetne učinke soli na vaše tijelo. Naime, samo 100 grama tikvica ima 261 miligram kalija što je otprilike 7% preporučenog dnevnog unosa. Studije sugeriraju da povećanje unosa kalija može smanjiti rizik od moždanog udara, ali i vjerojatnost od razvoja srčanih bolesti. Tikvice su također bogate antioksidantnim vitaminom C koji može pomoći u boljem funkcioniraju sluznice krvnih stanica, snižavajući krvni tlak i štiteći od začepljenih arterija.

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image
Duje Klaric/Cropix
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Odlična su zamjena za tjesteninu

Vjerojatno ste vidjeli recepte u kojima je tikvica alternativa tjestenini, ali možete ih koristiti i umjesto rezanaca. Takozvani "zoodles" izvrsna su zamjena, a lako ih je napraviti uz pomoć kuhinjskih naprava. Ako nemate spiralni rezač povrća, možete iskoristiti guljač koji ima nazubljene oštrice za stvaranje tankih traka.

Nisu uvijek zelene

Možda ste ih naviknuli vidjeti u zelenoj boji, ali postoji žuta sorta tikvica pa ju je lako zamijeniti s drugim vrstama žute buča. Najlakši način da uočite razliku jest pogledati oblik. Žuta buča obično ima suženi vrat, iskrivljen ili ravan, dok tikvice bilo koje boje izgledaju poput valjka. Iako se ne zna mnogo o razlikama između sorti, neki kažu da zlatne tikvice imaju slađi okus nego zelene. Žute tikvice zadržavaju boju nakon kuhanja, što ju čini veselim dodatkom svakom jelu.

Doprinose zdravoj probavi

Tikvice mogu potaknuti probavu na nekoliko načina. Za početak, bogate se u vodom koja može omekšati stolicu i smanjiti šanse za zatvor. Uz to, sadrže i topiva i netopljiva vlakna. Netopljiva vlakna povećavaju stolicu i pomažu hrani da se lakše kreće kroz crijeva, dodatno smanjujući rizik od zatvora. U međuvremenu, topljiva vlakna hrane korisne bakterije koje žive u vašim crijevima. Zauzvrat, ove prijateljske bakterije proizvode kratke lančane masne kiseline koje hrane vaše crijevne stanice, što može pomoći u smanjenju upale i simptoma određenih poremećaja crijeva, poput sindroma iritabilnog crijeva, Crohnove bolesti i ulceroznog kolitisa.

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Ako želite svestrano povrće, ne tražite dalje od tikvica. Bilo da ih jedete sirove ili kuhane, postoji toliko načina da uživate u njima, a da uz to dobijete brojne potrebne vitamine i minerale, piše Živim.

Povrće koje je postalo dio gotovo svačije kuhinje ima brojne benefite. Ako želite svestrano povrće, ne tražite dalje od tikvica. Bilo da ih jedete sirove ili kuhane, postoji toliko načina da uživate u ovom povrću, a da uz to dobijete brojne potrebne vitamine i minerale.

Koliko kalorija imaju tikvice?

Zapravo u tikvicama možete uživati u gotovo neograničenim količinama. Zašto? Zato što 100 grama tikvica ima samo 16,7 kcal. To je 40 do 50 posto manje kalorija u odnosu na drugo niskokalorično zeleno povrće poput brokule i prokulice. Baš zato one čine savršeni lagani prilog za teške obroke. Naravno, tikvice uvijek možete ispeći na žaru sa začinskim biljem.

Dobre su za vid

Redovita konzumacija tikvica može pomoći vašem vidu. To je dijelom i zato što su tikvice bogate vitaminom C i beta karotenom, dvama važnim sastojcima za zdravlje očiju. Tikvice sadrže antioksidanse lutein i zeaksantin. Istraživanja pokazuju da se ti antioksidansi mogu akumulirati u vašoj mrežnici, poboljšavajući vaš vid i smanjujući rizik od starosnih bolesti oka. To može uključivati manji rizik od makularne degeneracije, koja je vodeći uzrok nepovratnog gubitka vida u starijih osoba.

Tikvice su dobre za srce

Prema Američkom udruženju za srce, kalij može pomoći u kontroli krvnog tlaka jer smanjuje štetne učinke soli na vaše tijelo. Naime, samo 100 grama tikvica ima 261 miligram kalija što je otprilike 7% preporučenog dnevnog unosa. Studije sugeriraju da povećanje unosa kalija može smanjiti rizik od moždanog udara, ali i vjerojatnost od razvoja srčanih bolesti. Tikvice su također bogate antioksidantnim vitaminom C koji može pomoći u boljem funkcioniraju sluznice krvnih stanica, snižavajući krvni tlak i štiteći od začepljenih arterija.

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image
Duje Klaric/Cropix
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Odlična su zamjena za tjesteninu

Vjerojatno ste vidjeli recepte u kojima je tikvica alternativa tjestenini, ali možete ih koristiti i umjesto rezanaca. Takozvani "zoodles" izvrsna su zamjena, a lako ih je napraviti uz pomoć kuhinjskih naprava. Ako nemate spiralni rezač povrća, možete iskoristiti guljač koji ima nazubljene oštrice za stvaranje tankih traka.

Nisu uvijek zelene

Možda ste ih naviknuli vidjeti u zelenoj boji, ali postoji žuta sorta tikvica pa ju je lako zamijeniti s drugim vrstama žute buča. Najlakši način da uočite razliku jest pogledati oblik. Žuta buča obično ima suženi vrat, iskrivljen ili ravan, dok tikvice bilo koje boje izgledaju poput valjka. Iako se ne zna mnogo o razlikama između sorti, neki kažu da zlatne tikvice imaju slađi okus nego zelene. Žute tikvice zadržavaju boju nakon kuhanja, što ju čini veselim dodatkom svakom jelu.

Doprinose zdravoj probavi

Tikvice mogu potaknuti probavu na nekoliko načina. Za početak, bogate se u vodom koja može omekšati stolicu i smanjiti šanse za zatvor. Uz to, sadrže i topiva i netopljiva vlakna. Netopljiva vlakna povećavaju stolicu i pomažu hrani da se lakše kreće kroz crijeva, dodatno smanjujući rizik od zatvora. U međuvremenu, topljiva vlakna hrane korisne bakterije koje žive u vašim crijevima. Zauzvrat, ove prijateljske bakterije proizvode kratke lančane masne kiseline koje hrane vaše crijevne stanice, što može pomoći u smanjenju upale i simptoma određenih poremećaja crijeva, poput sindroma iritabilnog crijeva, Crohnove bolesti i ulceroznog kolitisa.

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Duje Klaric/Cropix Duje Klaric/Cropix
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StoryEditorOCM
ZdravljeDok još traje stađun

Dobra su zamjena za tjesteninu, imaju manje kalorija od svog drugog zelenog povrća, pomažu u probavi... Evo šest stvari koje niste znali o tikvicama

Piše Ana Dukić/Živim
7. rujna 2021. - 09:32
18752682
PREMIUM
Duje Klaric/Cropix

Ako želite svestrano povrće, ne tražite dalje od tikvica. Bilo da ih jedete sirove ili kuhane, postoji toliko načina da uživate u njima, a da uz to dobijete brojne potrebne vitamine i minerale, piše Živim.

Povrće koje je postalo dio gotovo svačije kuhinje ima brojne benefite. Ako želite svestrano povrće, ne tražite dalje od tikvica. Bilo da ih jedete sirove ili kuhane, postoji toliko načina da uživate u ovom povrću, a da uz to dobijete brojne potrebne vitamine i minerale.

Koliko kalorija imaju tikvice?

Zapravo u tikvicama možete uživati u gotovo neograničenim količinama. Zašto? Zato što 100 grama tikvica ima samo 16,7 kcal. To je 40 do 50 posto manje kalorija u odnosu na drugo niskokalorično zeleno povrće poput brokule i prokulice. Baš zato one čine savršeni...

#TIKVICE#KALORIJE
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18. svibanj 2024 22:14