I-Acorn Squash: Ukudla okunomsoco, Izinzuzo, nokuthi Ungakupheka Kanjani

-Delile

• Yini i-squash acorn?
• Umsoco we-Acorn squash
• Izinzuzo zezempilo zesikwashi se-acorn
• Igcwele izakhi ezibalulekile
• Umthombo omuhle wama-antioxidants
• Ikhuthaza impilo yokugaya ukudla
• Kungavikela ezifweni ezithile
• Ungasifaka kanjani isikwashi se-acorn ekudleni kwakho
• Okubalulekile

Ngombala wayo ophilayo nokunambitheka okumnandi, u-squash squash wenza inketho ye-carb ekhangayo.

Akumnandi nje kuphela kodwa futhi kupakishwe nomsoco. Futhi, ingahlinzeka ngezinzuzo eziningana ezinhle zezempilo.

Lo mbhalo ubuyekeza i-acorn squash, kufaka phakathi umsoco wayo, izinzuzo, nokusetshenziswa kwayo kokupheka.

Yini i-squash acorn?

I-Acorn squash uhlobo lwesikwashi sasebusika esingumndeni wakwaCucurbitaceaeor gourd, ofaka nethanga, ibutternut squash, ne-zucchini ().

Inesimo esifana nesihlahla sesikhumba esinesikhumba esijiyile esingahluka ngombala kusuka kokuluhlaza okumnyama kuya kokumhlophe. Kodwa-ke, izinhlobo ezivame ukutshalwa kakhulu ziluhlaza okotshani futhi kaningi zineziqeshana ze-orange ekhanyayo phezulu.

Isikwashi se-Acorn sinenyama enoshukela, ephuzi ngokusawolintshi ene-nutty flavour encane. Akhulile emazweni amaningi emhlabeni jikelele kodwa athandwa kakhulu eNyakatho Melika.

Yize zihlukaniswe ngezitshalo njengezithelo, zibhekwa njengemifino enesitashi futhi zingasetshenziswa ngokufanayo neminye imifino enama-carb aphezulu, njengamazambane, ibutternut squash, namazambane.

Ziyathandwa futhi ngabalimi basemagcekeni, ngoba kulula ukuzikhulisa futhi zingagcinwa kuze kube yinyanga lapho zilashwa kahle futhi zigcinwa kahle, zinikeza umthombo wokukhiqiza onomsoco ngezikhathi lapho eminye imifino emisha iyindlala.

Umsoco we-Acorn squash

Njengesinye isikwashi sasebusika, u-squash squash unomsoco kakhulu, uhlinzeka ngomthombo wekhwalithi wamavithamini, amaminerali kanye nefayibha.

Inkomishi eyodwa (205 amagremu) okunikezwayo okuphekwe ngama-acorn squash ():

• Amakholori: 115
• AmaCarbs: 30 amagremu
• Amaprotheni: 2 amagremu
• Umucu: 9 amagremu
• I-Provitamin A: U-18% we-Daily Value (DV)
• Uvithamini C: U-37% we-DV
• I-thiamine (uvithamini B1): U-23% we-DV
• I-Pyridoxine (uvithamini B6): U-20% we-DV
• I-Folate (i-vitamin B9): U-10% we-DV
• Insimbi: U-11% we-DV
• Magnesium: 22% we-DV
• Potassium: Amaphesenti angama-26 e-DV
• I-Manganese: Ama-25% we-DV

Yize u-squash squash unama-calories amancane, ugcwele izakhi zomzimba ezahlukahlukene.

Iphezulu kakhulu ku-vitamin C, umsoco oncibilika emanzini okhuthaza impilo yesistimu yomzimba ngokusekela ukusebenza kwamaseli omzimba nokuvikela amagciwane angaba yingozi ().

Futhi ingumthombo omuhle kakhulu wamavithamini e-B, abandakanyeka ekukhiqizweni kwamangqamuzana egazi abomvu nasekugayeni umzimba, kanye ne-electrolyte magnesium ne-potassium, okubaluleke kakhulu ekusebenzeni kwemisipha nasekulawuleni umfutho wegazi ().

Ngokwengeziwe, u-squash squash ugcwele i-fiber, isakhi somzimba esibalulekile ekugayeni okunempilo futhi sidlala indima ebalulekile ekuvikeleni izifo ().

I-Acorn squash iyisikwashi esimnandi sasebusika esinama-calories amancane okwamanje agcwele izakhi zomzimba, kufaka phakathi i-vitamin C, i-potassium ne-magnesium.

Izinzuzo zezempilo zesikwashi se-acorn

Ngenxa yephrofayili yayo yokudla okunempilo, i-acorn squash inikeza izinzuzo ezithile zezempilo.

Igcwele izakhi ezibalulekile

I-Acorn squash ukukhetha okunempilo kakhulu kwe-carb. Inothile ngamavithamini namaminerali amaningi akhuthaza impilo yakho ngezindlela ezahlukahlukene.

Inyama e-orenji ekhanyayo ye-acorn squash igcwele uvithamini C, i-provitamin A, amavithamini we-B, i-potassium, i-magnesium, i-iron, ne-manganese, konke okubalulekile empilweni.

Ngokungafani nemithombo ye-carb elungisiwe njengelayisi elimhlophe ne-pasta emhlophe, i-acorn squash ingumthombo omuhle kakhulu we-fiber, obambezela ukugaya, okusiza ukulawula amazinga kashukela egazini, futhi okhuthaza imizwa yokugcwala ().

Umthombo omuhle wama-antioxidants

I-Acorn squash ilayishwe ngama-antioxidants, okuyizinhlanganisela ezivikela ekulimaleni kwamaselula. Ukudla okuphezulu kuma-antioxidants kukhonjisiwe ukunciphisa ubungozi bezimo ezahlukahlukene ezingalapheki, njengesifo senhliziyo kanye nomdlavuza othile ().

Inothile ikakhulukazi ezimpahleni zezitshalo ezibizwa ngokuthi i-carotenoids, ezinemiphumela enamandla ye-antioxidant. Eqinisweni, ngemuva kukherothi, isikwashi sasebusika njengezinhlobonhlobo zomnqumo ngumthombo oshubile we-carotenoid alpha carotene ().

Ukudla okunothe kuma-carotenoid atholakala ku-squash squash, kufaka phakathi i-alpha carotene, i-beta carotene, ne-zeaxanthin, kungavikela kuhlobo lwesifo sikashukela sohlobo 2, umdlavuza wamaphaphu, ukwehla kwengqondo, nokuphazamiseka okuhlobene neso (,,).

Ngaphandle kwe-carotenoids, isikwashi se-acorn siphezulu ku-vitamin C, futhi esinikeza nezakhi ezinamandla ze-antioxidant ().

Ikhuthaza impilo yokugaya ukudla

Isikwashi se-Acorn sigcwele izintambo zombili ezincibilikayo nezingaxazululeki. Yize inemisebenzi ehlukene emzimbeni wakho, womabili adlala izindima ezibalulekile empilweni yokugaya ukudla.

I-fiber engafakwanga yengeza inqwaba kwizitulo zakho ngenkathi i-fiber encibilikayo ithambisa, ivimbela ukuqunjelwa futhi isekele ukunyakaza kwamathumbu okuvamile ().

Zombili lezi zinhlobo ze-fiber zisiza nama-bacteria anobungane ahlala emathunjini akho aziwa ngokuthi ama-probiotic. Ukuba ne-gut microbiome enempilo kuqinisa amasosha akho omzimba futhi kuvikele izifo ().

Futhi, ucwaningo lukhombisa ukuthi izidlo ezinothe ngezithelo zemifino ephezulu nemifino efana ne-acorn squash ingavikela ekuqunjelweni, umdlavuza obala kakhulu, kanye nesifo samathumbu esibuhlungu (IBS) (,,).

Kungavikela ezifweni ezithile

Ukungeza u-squash e-acorn ekudleni kwakho kuyindlela ehlakaniphile yokuvikela impilo yakho yonke, njengoba ukwandisa ukudla kwakho imifino kungehlisa ingozi yezifo eziningi ezingamahlalakhona.

Ngenkathi ucwaningo ngezinzuzo ze-acorn squash ikakhulukazi lungekho, ubufakazi obuningi busekela izakhiwo ezikhuthaza impilo zokudla okunothile ngemifino.

Ukudla okunothile ngemifino kusiza ekunciphiseni izifo ezinobungozi zenhliziyo, ezifana nomfutho wegazi ophakeme kanye namazinga e-LDL (amabi) we-cholesterol. Futhi, zingavikela ekulweni ne-atherosclerosis, uqweqwe olwakhiwe emithanjeni yakho olwandisa ubungozi bokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi ().

Ngokwengeziwe, izidlo ezinothe ngemikhiqizo efana ne-acorn squash zingasiza ekuvikeleni izifo ezingenayo i-neurodegenerative njengesifo se-Alzheimer's futhi zingakhuphula nempilo yonke (,).

Ngaphezu kwalokho, abantu abadla imifino eningi bavame ukukala kancane kunalabo abadla imifino embalwa. Ukhuluphele ngokweqile noma ukhuluphele kwandisa ingozi yezimo eziningi zezempilo, njengesifo senhliziyo, isifo sikashukela, kanye nomdlavuza othile (,,).

Ukungeza isikwashi se-acorn ekudleni kwakho kungathuthukisa impilo yakho ngezindlela eziningi futhi kwehlise ubungozi bokuba nezimo ezingalapheki, kufaka phakathi izifo zenhliziyo neze-neurodegenerative.

Ungasifaka kanjani isikwashi se-acorn ekudleni kwakho

Ngaphezu kokunikeza izinzuzo ezahlukahlukene zezempilo, i-squash squash iyinambitheka futhi iyahlukahluka ngokumangazayo.

Ingasetshenziswa njengomthombo we-carb onempilo futhi ungashintshela eminye imifino enesitashi, njengamazambane, ubhatata, isikwashi se-butternut, namathanga.

Ngenxa yokunambitheka kwayo okune-nutty, i-squash squash yenza ukwengeza okuhle kakhulu ezitsheni ezinoshukela nezinambitheka ngokufanayo.

Ingabhakwa noma yosiwe kuhhavini, futhi iphekwe ku-microwave ngesitsha esiseceleni esisheshayo.

Enye yezindlela ezithandwa kakhulu ukulungisa isikwashi se-acorn ukusisika phakathi, ukhiphe imbewu, uyigcobe ngamafutha omnqumo, bese ubhaka uhhafu kuhhavini ngo-400 ℉ (200 ℃) usike uhlangothi kuze kube yithenda cishe Imizuzu engama-35-45.

I-Acorn squash nayo ingasikwa ibe yizicucu ezincanyana bese iyosa, ethambisa isikhumba, isenze sidle. Ukudla isikhumba se-acorn squash kungakhuphula ubukhulu bezakhi zemifino, njengoba isikhumba sigcwele i-fiber nama-antioxidants ().

Nazi ezinye izindlela ezilula, ezihlwabusayo zokufaka isikwashi se-acorn ekudleni kwakho:

• Phonsa ama-cubes we-acorn squash abe amasaladi wokukhulisa umbala.
• Sebenzisa u-squash we-acorn ohlanzekile esikhundleni samazambane noma ithanga ekubhakeni ophaya, izinkwa nama-muffin.
• Izingxenye zesigaxa sesikwashi esine-quinoa ephekiwe, imbewu yamathanga, ama-cranberries, noshizi wembuzi ukuthola okukhethwa kukho okumnandi kokudla kwemifino.
• Hlanganisa izingcezu zesikwashi se-acorn esosiwe ne-pomegranate imbewu, ukwatapheya osikiwe, ne-arugula yesaladi elihlukile.
• UMash ubhake u-squash ngamafutha omnqumo, usawoti kanye nopelepele ngokunye okumnandi kunamazambane asikiwe wendabuko.
• Hlanganisa isikwashi se-acorn esiphekiwe nobisi lukakhukhunathi, i-vanilla protein powder, isinamoni, ibhotela le-alimondi, nezinhlamvu zebanana ezibandisiwe ukuze kufakwe i-smoothie yokugcwalisa.

Kunezindlela eziningi zokujabulela u-squash acorn. Zama ukusebenzisa lesi sikwashi esimnandi sasebusika esikhundleni semifino yakho yokuya kusitashi ukwengeza okuhlukahlukene ekudleni kwakho.

I-Acorn squash isebenziseka kakhulu futhi ingasetshenziswa esikhundleni seminye imifino enesitashi kuzo zombili izindlela zokupheka ezimnandi nezinambitheka.

Okubalulekile

I-Acorn squash icebile ngomsoco, njenge-fiber, i-vitamin C, i-potassium ne-magnesium.

Iphinde ipake izinhlanganisela zezitshalo eziningi ezizuzisayo, kufaka phakathi i-carotenoid antioxidants.

Ngenxa yalokhu, i-squash squash ingakhuthaza impilo yonke futhi ivikele ezimeni ezithile ezingalapheki njengesifo senhliziyo nohlobo lwesifo sikashukela sohlobo lwesibili.

Ngaphezu kwalokho, lo squash wasebusika onemibala egqamile uyisithako esinemisebenzi eminingi esengeza intshisekelo nokunambitheka kuzo zombili izitsha ezinoshukela nezinambitheka.