Ernährung
5 Min. Lesezeit
Gurkenkohl - Nährstoffe, Heileigenschaften, Rezepte
Alicja Kowalska
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Diets Premium Medizinischer Experte • 22.03.2026
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Wissenschaftlich geprüft durch klinische Ernährungsberater:
Der Inhalt dieses Artikels wurde gemäß den medizinischen Standards von IŻŻ, WHO und PTGiP klinisch geprüft.
| KLINISCHES WISSENSMAGAZIN Ernährung | Min. Lesezeit 5 min |
| Diets Premium Medizinischer Experte Alicja Kowalska | Wissenschaftlich geprüft durch klinische Ernährungsberater 22.03.2026 |
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Wichtigste Fakten auf einen Blick
Gurkenkohl, auch bekannt als Sauerkraut, ist ein Gemüse, das durch seinen niedrigen Energiegehalt gekennzeichnet ist, jedoch eine sehr wertvolle Quelle vieler Vitamine und Mineralstoffe ist, was es ideal für die Versorgung vieler Körperbedürfnisse macht.
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A few words about the zucchini
Zucchini is a botanical variety of the common pumpkin. Its roots trace back to Mexico and South America, but it was introduced to Poland from Italy. There are numerous varieties of zucchini, which differ from each other in appearance, shape, and taste. Depending on the variety, zucchini can have a dark green or yellow color. It can reach a length of up to 40 cm, but it is best to harvest it when it reaches around 20 cm, as its flavor is then at its peak. Zucchini is increasingly being grown in Polish gardens. It's worth planting it in fertile and humus-rich soil and ensuring it has access to water. It's important to mention that it's also resistant to pests and diseases, which means no regular spraying with chemical substances is required.
The Cucumber - A Composition of Nutrients
The cucumber is a gentle vegetable product with a mild flavor that is easy to digest. 100 grams of raw cucumber provides approximately 16 calories, 1.2 grams of protein, 0.1 grams of fat, 3.1 grams of carbohydrates, and 1 gram of fiber. The cucumber is also an excellent source of mineral ingredients, including calcium - 16 milligrams, iron - 0.4 milligrams, magnesium - 18 milligrams, phosphorus - 38 milligrams, potassium - 261 milligrams, sodium - 8 milligrams, and zinc - 0.3 milligrams. It is also important to note that cucumber contains a considerable amount of vitamins, including vitamin C - 18 milligrams, vitamin B1 - 0.05 milligrams, vitamin B2 - 0.09 milligrams, vitamin B3 - 0.45 milligrams, vitamin B6 - 0.16 milligrams, folic acid - 24 micrograms, vitamin E - 0.12 milligrams, vitamin K - 4.3 micrograms, and vitamin A - 200 international units.
Cucumber – Effects on the Body
Cucumber contains a high amount of vitamins and minerals, which translates to numerous health benefits, including:
– an alkalizing effect that prevents the body from acidifying;
– a positive impact on digestive processes;
– supports proper nervous system function;
– a diuretic action that accelerates the elimination of toxins from the body;
– enhances blood clotting;
– contains lutein, which promotes vision and prevents the development of yellow spot degeneration;
– prevents water retention in the body thanks to its high potassium content;
– aids in restoring the body's acid-base balance;
– supports brain function;
– exhibits antioxidant properties, contributing to the removal of free radicals;
– supports tissue growth and regeneration;
– facilitates iron absorption;
– boosts the immune system and accelerates the fight against infections;
– helps maintain healthy teeth and gums;
– prevents the occurrence of cancerous changes, particularly in the stomach, pancreas, large intestine, and oral cavity;
– supports the treatment of stomach and duodenal ulcers;
– accelerates the healing of heartburn and gastric acid;
– may reduce stress symptoms and consequences;
– has a positive impact on skin, hair, and nails;
– recommended for pregnant women due to its folic acid content, which is essential for fetal development.
Application of Cucumbers
Cucumbers are highly popular, primarily in Europe, being low-energy foodstuffs with high nutritional value. The primary advantage of cucumbers is their flavor, which makes their use in the kitchen very extensive. Cucumbers can be served in numerous forms, such as raw, fried, roasted, steamed, and cooked. They are used to prepare various dishes, including soups, main courses, sauces, salads, cocktails, desserts, and marinades. Even cucumber flowers are edible and valued for their taste, although they are harder to obtain than the fruit itself. Due to their low energy value, cucumbers are an excellent choice for those wishing to shed weight, providing a healthy alternative to unhealthy snacks. Thanks to their low glycemic index, cucumbers are also recommended for people with diabetes. Cucumbers can be consumed by pregnant women and breastfeeding mothers, but it is advisable to prepare them in a light and easy-to-digest manner, avoiding frying.
The squash – fascinating facts
Here we present several unexpected and useful facts about the green squash. – Green squash should be stored at a temperature of 6-10°C for a maximum of 14 days. – The word zucchini comes from the Italian word zucchina, which means „small artichoke“. – Zucchini and squash are exactly the same vegetable, they only differ in their stage of maturity. – Young zucchinis should not be picked from the skin, it is good to get rid of the skin from the older fruits because it is then dry and also healthy. – Zucchini roots can reach a length of up to two meters. – In other countries in Europe, it is very popular to eat the flowers of zucchini. They can be filled, fried, baked, and in any version they taste equally good. Unfortunately, their availability in Poland is not great and if we do come across them, their price is usually high. – Fresh seeds of zucchini are also suitable for consumption and contain, like melon seeds, anticancer substances. – One of the biggest advantages of zucchini is that it does not accumulate heavy metals.
The recipe for the chilled cucumber juice
A chilled cucumber juice forms an excellent idea for a quick snack during sweltering, summer days. Prepared in this manner, the juice is characterized by freshness, serves as a storehouse of vitamins and microelements, thus allowing it to exhibit a range of health-promoting features.
Alternative ingredients:
– 1 zucchini, 300 g, – 1 greenhouse cucumber, 180 g, – 2 potatoes with garlic, 10 g, – yoghurt naturally made, 300 ml, – Greek yoghurt, 300 ml, – 1 small branch of dill, 5 g, – 1 small branch of parsley, 5 g, – 2 tablespoons of olive oil, 20 g, – salt, – pepper.
Method for preparing meals
We present the cucumber, the small cucumbers, the zucchini, and the dill under the stream of water. The zucchini and the cucumber are cut into small pieces, while the small cucumbers and the dill are finely divided. In a pot, we heat the oil, add a small amount of chopped garlic, and then we add the zucchini, cucumber, and simmer for about 5 minutes. To the cooked vegetables, we add natural Greek yogurt, natural yogurt, and vegetables, and season to taste. We store them in the refrigerator for about an hour and then serve them. Nutritional value for the entire serving: Energy 762,5 kcal, Protein 27,6 g, Fat 51,4 g, Carbohydrates 43 g, Fiber 4,5 g.
Alicja Kowalska
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