Cucumbers对整体健康有益，并且在夏季含水量的夏季特别享受。它们还包含重要的营养素和antioxidants对人体至关重要。黄瓜肉也很丰富纤维和一系列矿物质。
什么是黄瓜？
黄瓜是一种水果Cucurbitaceae家庭。科学称为Cucumis sativus，它属于同一个家庭夏南瓜那西瓜那南瓜和其他类型的夏天壁球。Cucumbers, typically eaten fresh, are called slicing cucumbers. Gherkin cucumbers are specially produced to make泡菜（也称为腌制的黄瓜）。这些尺寸小于切片尺寸。整个年度都可以提供切片黄瓜，但它们在5月至7月之间最好。
该plant where cucumber grows is a creeping vine that develops these cylindrical, edible fruits throughout the year. Different varieties of cucumber are grown in different regions of the world.
Watch Video: 7 Surprising Benefits Of Cucumbers
Health benefits of cucumbers are linked to their high antioxidant content. Photo Credit: Shutterstock
黄瓜的特点和品种
你可能熟悉了短语“作为黄瓜凉爽”，直接谈到黄瓜在食用时的舒缓和冷却性。这些水果的种植主要是在印度吃新鲜，而在印度，你经常会发现切片的黄瓜在阳光下的下午销售。它们通常是圆柱形的，长度从大约六到九英寸变化。然而，黄瓜的尺寸也根据各种培养因子而变化。该皮肤黄瓜可以不同的颜色从绿色到white, and sometimes it may be smooth or ridged depending on the variety. Inside the cucumber skin, you will find pale green flesh that is thick yet aqueous and crispy at the same time. The interior core of cucumber has numerous, edible fleshy seeds. Many cucumber varieties are also grown in greenhouses; they are seedless with thinner skin and a longer length, usually between 12 and 20 inches. Often known as “burpless”, this variety of cucumber is bought by a majority, since it is easier to digest than the other kinds of cucumbers.
| 服务大小： | |
|---|---|
| 养分 | 值 |
| 水[g] | 95.23 |
| 能源[kcal] | 15. |
| 能源[kj] | 6.5. |
| 蛋白[g] | 0.65 |
| Total lipid (fat)[g] | 0.11 |
| 灰[g] | 0.38 |
| Carbohydrate, by difference[g] | 3.63 |
| 纤维，总膳食[g] | 0.5 |
| 糖，总共包括NLEA[g] | 1.67 |
| 蔗糖[g] | 0.03 |
| 葡萄糖（葡萄糖）[g] | 0.76 |
| Fructose[g] | 0.87 |
| 麦芽糖[g] | 0.01 |
| Starch[g] | 0.83 |
| 钙，加利福尼亚州[mg] | 16. |
| Iron, Fe[mg] | 0.28 |
| 镁，米格[mg] | 13. |
| 磷，P.[mg] | 24. |
| 钾，K[mg] | 14.7. |
| 钠，NA[mg] | 2 |
| 锌，Zn.[mg] | 0.2 |
| Copper, Cu[mg] | 0.04 |
| 锰，Mn.[mg] | 0.08 |
| Selenium, Se[μg] | 0.3 |
| 氟化物，F[μg] | 1.3 |
| 维生素C，总抗坏血酸[mg] | 2.8 |
| Thiamin[mg] | 0.03 |
| 核黄素[mg] | 0.03 |
| 烟酸[mg] | 0.1 |
| 泛酸[mg] | 0.26 |
| 维生素B-6[mg] | 0.04 |
| 叶酸，总计[μg] | 7. |
| Folate, food[μg] | 7. |
| Folate, DFE[μg] | 7. |
| Choline，总计[mg] | 6. |
| 甜菜碱[mg] | 0.1 |
| 维生素A，Rae[μg] | 5. |
| Carotene, beta[μg] | 45 |
| 胡萝卜素，alpha.[μg] | 11. |
| cryptoxanthin，β[μg] | 26. |
| 维生素A，IU[IU] | 105. |
| Lutein + zeaxanthin[μg] | 23. |
| 维生素E（alpha-tocophherol）[mg] | 0.03 |
| Tocopherol, beta[mg] | 0.01 |
| 生育酚，伽玛[mg] | 0.03 |
| tocotrienol，alpha.[mg] | 0.04 |
| 维生素K（Phylloquinone）[μg] | 16.。4 |
| 脂肪酸，总饱和[g] | 0.04 |
| 14：0[g] | 0.01 |
| 16：0[g] | 0.03 |
| 18：0[g] | 0.01 |
| Fatty acids, total monounsaturated[g] | 0.01 |
| 18：1[g] | 0.01 |
| Fatty acids, total polyunsaturated[g] | 0.03 |
| 18：2[g] | 0.03 |
| 18：3[g] | 0.01 |
| Phytosterols[mg] | 14. |
| Tryptophan[g] | 0.01 |
| 苏氨素[g] | 0.02 |
| Isoleucine[g] | 0.02 |
| 亮氨酸[g] | 0.03 |
| 赖氨酸[g] | 0.03 |
| 甲硫氨酸[g] | 0.01 |
| 胱氨酸[g] | 0. |
| Phenylalanine[g] | 0.02 |
| Tyrosine[g] | 0.01 |
| 缬氨酸[g] | 0.02 |
| 精氨酸[g] | 0.04 |
| Histidine[g] | 0.01 |
| 一种lanine[g] | 0.02 |
| 天冬氨酸[g] | 0.04 |
| 谷氨酸[g] | 0.2 |
| 甘氨酸[g] | 0.02 |
| 脯氨酸[g] | 0.02 |
| 丝氨酸[g] | 0.02 |
| 来源包括：USDA | |
Cucumber Nutrition
Cucumbers are a rich source of antioxidants and various other nutrients, vitamins, minerals, energy, and water. According to theUSDANational Nutrient Database, cucumbers are a good source of钾那磷那vitamin C，和K. They also provide small amounts of铁那钠，和B-vitamins（riboflavin那烟酸，和维生素B-6）。
Health Benefits of Cucumbers
黄瓜有助于改善皮肤健康，消化等等。让我们看看下面的健康福利。
富含抗氧化剂
黄瓜通常可以作为抗氧化剂与加工食品一起消耗和高糖食物。根据在“期刊”中发表的研究营养那Health, and Aging, month-long consumption of cucumber powder shows improvement in the body’s antioxidant活动。这有助于抗氧化损伤并提高整体健康。
Skin Care
黄瓜富含二氧化硅，这是一个必不可少的零件that aids in developing strong and healthy connective tissues in the muscles, ligaments, tendons, cartilage, and bones. Doctors often recommend黄瓜汁由于硅胶含量，适合更健康和更亮的皮肤。此外，在期刊上的研究营养评论highlights the importance of fluids and hydration for skin health. Cucumber’s high water content makes it naturally hydrating. Theextract黄瓜通常用于局部使用treat各种类型的皮肤病sunburn由于其丰富的抗氧化含量，眼睑肿胀。也可能建议有助于治疗牛皮癣等其他皮肤病，湿疹和痤疮。
防止便秘
黄瓜是纤维和水的完美混合。经常享受黄瓜富含沙拉是增加纤维摄入的好方法，有助于松动你的凳子。黄瓜种子are also known to have cooling effects on the body, thereby reducing the risk of便秘。
Controls Blood Pressure
在仪表划线上进行的研究（膳食方法停止Hypertension) diet was developed based uponresearch从美国国家卫生研究院作为一种帮助降低的方法血压。它发现消耗食物很高magnesium，钾和纤维是关键。同样的研究还提及黄瓜作为钾食物组的一部分，从而有助于控制血压。
管理糖尿病
一种研究发表了in the journalBioimpacts2016年揭示了黄瓜的抗高血糖作用。黄瓜已被用于葡萄糖对照中的帮助糖尿病。它们具有胰岛素生产中β细胞所需的激素。
存在碳水化合物and their impact on the body is measured by the glycemic index (GI). Glycemic Index measures how碳水化合物contribute to raising glucose (or blood sugar) levels. Every food item包含基本营养素不同的百分比。黄瓜的血糖指数（GI）为零，这意味着它是糖尿病患者的良好选择，因此，可以帮助保持葡萄糖水平检查。
如今，大多数商业商店都有黄瓜supplements作为刺海黄瓜提取粉。认为有效地打击糖尿病的影响。
Cucumber Recipes
黄瓜可以切割成各种形状和尺寸;它们可以切成切片，切成切片或切成棍子。黄瓜种子是食用和营养丰富的，但有些人不喜欢吃它们。希望避免种子的人可以纵向切割黄瓜，并使用勺子的尖端轻轻舀出种子。黄瓜通常用于几种食谱。让我们看看如何。
黄瓜三明治：将黄瓜添加到饮食中的最简单和最复制的方法是在面包之间添加它们。看看我们的黄瓜三明治这里的食谱 -经典黄瓜三明治配方。
普通黄瓜沙拉：You can use half-inch thick cucumber slices and serve them with chopped vegetable salads. Cut cucumbers into a dice shape, mix them with sugar snap peas,薄荷叶子，倒白饭葡萄酒醋汁进入混合物。
Cucumber and watermelon salad:Cut the watermelon and cucumber into bite-sized cubes and garnish them withhoney那橄榄油， 和更多。点击此处查看完整食谱 -制作西瓜和黄瓜沙拉的步骤指南。
黄瓜水：喝黄瓜水是一种让自己保湿和改善皮肤健康的好方法。看看如何在这里制作它 -Cucumber Water Recipe: The Popular Detox
黄瓜酱：您还可以用黄瓜制作出色的Purée，tomatoes，青椒，和洋葱。加盐和胡椒为一些额外的味道。黄瓜给金枪鱼味道鲜味fish或鸡肉沙拉制剂。
购买和存储
Cucumbers are very sensitive to heat, so aim to select the ones which are displayed in the refrigerated cases in the stores. Squeeze them for firmness (they should be) and check that the color is a bright medium to dark green. Avoid the yellow, puffy cucumbers that have water-soaked areas or wrinkled tips. You will find fewer seeds in the thinner cucumbers.
在储存黄瓜冰箱将有助于保持更长的时间的新鲜度。如果整个水果在一顿饭中没有使用，那么将其余部分紧紧地用塑料包裹或将其放入封闭的容器中，使其不会干燥。尝试在购买它们的一天或两天内吃黄瓜，否则它们将成为跛行，特别是如果保持超过一周。如果你试图想象how to store cucumbers for a longer shelf life，请与我们的文章联系在一起，提供详细指南。
Cucumbers History
黄瓜起源于印度近10,000年前，但现在在许多国家培养。不同品种的黄瓜在国际市场上进行交易，您将全年发现它们在丰富。在埃及的古老文明中，希腊和罗马，黄瓜非常受欢迎，其用途不仅限于食物。它也赞扬对皮肤有益的影响。
LOUISXIV珍惜黄瓜大大观，在他的时间内发明了在温室中培养它们的过程，以确保他能够在任何季节都有稳定的供应。美国殖民者还将这种脆脆和健康的南瓜带到美国。当黄瓜开始用于酸洗时仍然是未知的，但研究人员猜测，黄瓜的粗糙品种是从土着非洲工厂开发的。西班牙是在古代的国家之一，因为罗马帝帝从这个进口时，开始酸洗黄瓜地中海country.
