Izinzuzo Zezempilo zeButternut Squash Zizokwenza Uwele Lokhu Kudla Kwasekwindla

-Delile

• Iyini I-Butternut Squash?
• I-Butternut Squash Nutrition Facts
• Izinzuzo Zezempilo zeButternut Squash
• Ikhuthaza ukugaya okunempilo
• Ilawula Ushukela Wegazi
• Igcina Impilo Yamehlo
• Usekela Umsebenzi Wokuvikela Amasosha Omzimba
• Isiza Ukuvimbela Izifo Zenhliziyo
• Yehlisa Ubungozi Bomdlavuza
• Kuqinisa Ithambo Health
• Ungayisika kanjani futhi uyidle kanjani i-Butternut Squash
• Buyekeza kwe-

Impela, ithanga lingahle libe * ingane epholile yokudla okuwayo, kepha ungakhohlwa ngesikwashi se-butternut. Waziwa ngomzimba wawo ogqamile wewolintshi nokumila okuyimpuphu, iphunga ligcwele izakhamzimba ezibalulekile ezifana nefayibha, ama-antioxidants namaminerali. Uma usukulungele ukuwa uthandana nezinzuzo zezempilo zebutternut squash (kanye nezindlela eziningi zokuyisebenzisa), funda uqhubeke.

Iyini I-Butternut Squash?

Kunento eyodwa okufanele uphume endleleni kuqala, futhi izokushaya ingqondo: I-Butternut squash isithelo. Yebo, ngempela! Ngokuvamile isetshenziswa ekuphekeni njengoba ubungenza inyama yemifino (cabanga: egazingiwe, eyosiwe, ehlanzekile), ukuze kube lula, sizoyibiza ngokuthi "imifino" kusukela lapha kuya phambili.

Njengenhlobonhlobo ye-squash yasebusika, i-butternut squash iwela phakathi kwezinye izidlo ezimile okwenqaba ezizalelwa eNingizimu naseMelika Ephakathi okufana ne-spaghetti squash, i-acorn squash, nethanga - konke lokhu, naphezu kwamagama azo, akhula ehlobo. Zibizwa nje ngokuthi 'ubusika obusika' ngoba zivuthwa lapho kubanda - lapho isikhumba sazo siba lukhuni olubi - futhi zingagcinwa phakathi nobusika, ngokusho kweKolishi Lezolimo Nemithombo Yemvelo e-University of Maryland.

I-Butternut Squash Nutrition Facts

Njengohlobo lwesikwashi sasebusika, ibutternut squash inenyama (ngaphakathi) egcwele i-potassium, i-magnesium, i-calcium, ithusi ne-phosphorus, ngokusho kocwaningo olushicilelwe ku Ama-PLoS One. Futhi inothile nge-beta-carotene, i-carotenoid umzimba oguqulwa ube yi-vitamin A esekela ukusebenza kwamasosha omzimba, impilo yesikhumba nempilo yombono, nokunye, ngokusho kwe-National Library of Medicine. Futhi, i-beta-carotene inika isikwashi se-butternut umbala waso omuhle wewolintshi, futhi iyisakhi sombala esifanayo esitholakala kuzaqathe, "kusho isazi sezokudla esibhalisiwe uMegan Byrd, R.D. I-Oregon Dietitian. (Futhi kubhekele izinzuzo eziningi zemango zemango futhi isithonjana esiphuzi.)

Nakhu ukonakala kokudla okunempilo ngenkomishi eyi-1 (205 amagremu) wesikwashi esibhakwa ngaphandle kukasawoti, ngokusho koMnyango Wezolimo wase-US (USDA):

• 82 kcal
• 2 amagremu amaprotheni
• 1 igremu amafutha
• 22 amagremu ama-carbohydrate
• 7 amagremu fiber
• 4 amagremu ushukela

Izinzuzo Zezempilo zeButternut Squash

Akungabazeki ukuthi i-butternut squash inephrofayili yezakhi ezimangalisayo, kodwa lokho kusho ukuthini kuwe? Funda kabanzi ukuze ufunde ngezinzuzo zezempilo zebutternut squash, ngokusho kwezazi zokudla.

Ikhuthaza ukugaya okunempilo

"UFibre [unezela] ngobuningi esitobhini, okwenza kube lula ukudlula futhi kukugcina uvamile," kuchaza uShannon Leininger, M.E.d., R.D., ingcweti yezokudla ebhalisiwe nomnikazi weLiveWell Nutrition. Kunenkinga eyodwa: Abantu abaningi baseMelika abayidli i-fiber eyanele. Iningi labantu baseMelika lidla ama-gramu ayi-15 ngosuku, noma ngabe ukudla okunconywayo kwansuku zonke kokudla kungama-25 kuye kuma-30 amagremu, ngokusho kwe Isikhungo Sezokwelapha sase-University of California San Francisco (UCSF Health).

Ukwengeza ukudla kwakho kwe-butternut squash kungasiza. Cup Inkomishi eyodwa ka-squash butternut squash inama-gram angu-7 e-fiber, "kusho uLeininger - noma cishe amaphesenti angama-25 wenani lansuku zonke (i-DV) le-fiber, okungama-28 amagremu ku-2,000 kilojoule yokudla kwansuku zonke, ngokusho kwe-US Food kanye Nokuphathwa Kwezidakamizwa (FDA). (Okuhlobene: Lezi Izinzuzo ze-Fiber Ziyenza Izakhamzimba Ezibaluleke Kakhulu Ekudleni Kwakho)

Ilawula Ushukela Wegazi

Uma kukhulunywa ngezinzuzo zezempilo zebutternut squash, i-fiber iyinkanyezi yokugqama. Kunganciphisa ukumuncwa kokudla, kuvimbele ushukela wakho ukuthi ungasheshi ukugoba, kuchaza uLeininger. Futhi ushukela wegazi ophansi, olawulwa kakhulu ubaluleke kakhulu ekugcineni izingqinamba zezempilo ezifana isifo sikashukela nesifo senhliziyo.

Igcina Impilo Yamehlo

Ngesikhathi useyingane, abazali bakho kungenzeka ukuthi bakutshele (noma bakuncenga) ukuthi udle izaqathe ukuze ube nombono wasebusuku njengeqhawe lakho elikhulu. Uzwakala ujwayelekile? Njengoba kuvela, kukhona ukufaneleka kwesimangalo, ngokusho kukaLeininger. ″Imifino ewolintshi emnyama efana nekarothi ne-butternut squash iqukethe i-beta-carotene, umzimba wakho oyishintsha ube uvithamini A. Futhi uvithamini A ubalulekile kontanga abanempilo, njengoba usiza “ukuvikela ubumpumputhe ebusuku, amehlo omile, kanye [okungase] ukuwohloke kwama-macular. , "kuchaza yena." Kusiza nokuvikela ingaphezulu leso - i-cornea - ebaluleke kakhulu ekubukeni kahle. (BTW, bewazi ukuthi amehlo akho angashiswa yilanga?!)

Usekela Umsebenzi Wokuvikela Amasosha Omzimba

Amasosha omzimba wakho asebenza kanzima ukukugcina uphilile, ngakho-ke kungani ungakusizi? Qala ngokugawula ukudla okunovithamini C, okufana ne-butternut squash, equkethe u-31 mg kavithamini C okhangayo inkomishi ngayinye. (Lokho cishe amaphesenti angu-41 esibonelelo sokudla esinconyiwe noma i-RDA (75 mg) yabesifazane abangakhulelwe abaneminyaka engu-19 ubudala noma ngaphezulu, ngokusho kweNational Institutes of Health noma i-NIH). Uvithamini C uthuthukisa ukukhiqizwa kwamangqamuzana amhlophe egazi, kusho uByrd, okuyiwona ahlasela amagciwane namagciwane.

Bese kuba nakho konke lokho i-beta-carotene, okuthi, njengoba kushiwo ngenhla, umzimba wakho uphenduke uvithamini A, amaseli egazi amhlophe anezakhi zomzimba adinga ukusebenza kahle futhi alwe namagciwane. Iphinde ibambe iqhaza elibalulekile ekwehliseni ukuvuvukala nasekusekeleni amasosha omzimba jikelele.

Isiza Ukuvimbela Izifo Zenhliziyo

Uma kukhulunywa nge-potassium, ubhanana ujwayele ukweba ukukhanya. Kodwa ngo-582 mg inkomishi ngayinye (okungaphezu kwalokho okukubhanana omkhulu kakhulu), i-butternut squash idinga ukunakwa. Kungani? Uma udla i-potassium eningi, maningi amathuba okuba ugweme isifo senhliziyo. Lokho kungenxa yokuthi i-potassium ingagcina umfutho wegazi lakho uhlolile, ngokusho kuka-Byrd. Isebenza ngokuphumuza izindonga zemithambo yegazi, okwenza kube lula ukuthi igazi ligeleze futhi, uthi. I-Potassium iphinde isize umzimba wakho ukuthi ulahle i-sodium eningi, i-mineral eyandisa umthamo wegazi emithanjeni yakho (ngakho-ke, umfutho wegazi), ngokusho kwe-American Heart Association.

Ama-carotenoids ku-squash ye-butternut nawo angagcina inhliziyo yakho iphilile futhi iqinile. Ucwaningo oluningi lukhombisa ukuthi i-carotenoids - njenge-beta-carotene, i-lutein, ne-zeaxanthin e-butternut squash - inamandla okukhuthaza impilo yenhliziyo nokuvikela ukugula, ikakhulukazi engxenyeni yokukwazi kwabo ukwehlisa umfutho wegazi nokunciphisa ukuvuvukala. Eqinisweni, ucwaningo lwabantu abangu-2 445 luthole ukuthi ngokwengeza ukunikezwa kwansuku zonke imifino ephuzi esawolintshi, ingozi yesifo senhliziyo yehle ngamaphesenti angama-23.

Yehlisa Ubungozi Bomdlavuza

Uma ubheka ukudla kwakho ama-antioxidants, finyelela kulesi squash sasebusika. Squ Isikwashi seButternut siqukethe uvithamini C, [uvithamini] E, ne-beta-carotene, konke okungama-antioxidants aqinile, "kuchaza uByrd. Ngamanye amazwi, bakha ukucindezeleka kwe-oxidative onqenqemeni lomgwaqo.

Nakhu ukuthi kusebenza kanjani: Ama-Antioxidants, njengalawo akwi-butternut squash, anamathisela kuma-radicals amahhala (ama-molecule angaqiniseki avela ezintweni ezingcolisa imvelo), awanciphise futhi awaqede ngokushintsha ukwakheka kwawo kwamakhemikhali, ngokusho kukaByrd. Lokhu kubalulekile empilweni yezinga eliphezulu, njengoba ama-radicals wamahhala angaholela ekucindezelekeni kwe-oxidative, into exhunyaniswe nezimo ezingamahlalakhona njengomdlavuza, isifo se-Alzheimer, kanye nokwehluleka kwenhliziyo, ngokusho kwesibuyekezo esishicilelwe ku Imithi Ye-Oxidative kanye Nokuphila Kade Kweselula. Futhi, i-beta-carotene ikakhulukazi ikhonjisiwe ukukhuthaza ukuxhumana phakathi kwamaseli, okunganciphisa ukukhula kwamangqamuzana omdlavuza, ngokusho kwendatshana ka-2020 kumagazini Isayensi Yokudla Nokudla Okunempilo.

Kuqinisa Ithambo Health

U-squash we-butternut akagcini ngokuba ne-calcium, kodwa futhi unemanganisi, into ebaluleke kakhulu ekumungeni kwe-calcium nokukhula kwamathambo, "kusho u-Byrd. Enye inkomishi yesikwashi esibhakabhakeni esibhakiwe iqukethe u-0.35 mg we-manganese. Lokho cishe kuyisihlanu sosuku olunconywayo ukudla (ama-milligram ayi-1.8) kwabesifazane abaneminyaka engu-19 noma ngaphezulu. Isikwashi se-Butternut siqukethe nenani elihlaba umxhwele likavithamini C, osiza ukwakheka kwe-collagen, uyanezela. Lokhu kuyinto enkulu kakhulu ngoba i-collagen isiza ukuphulukisa amanxeba, iqinise amathambo, nesikhumba esiminyene, ilethe izinzuzo ngaphakathi nangaphandle. (Bhekafuthi: Ingabe Kufanele Ungeze I-Collagen Ekudleni Kwakho?)

Ungayisika kanjani futhi uyidle kanjani i-Butternut Squash

″Lapho ukhetha u-squash we-butternut omusha, khetha onesikwele esiqinile, esibushelelezi esingenamihuzuko emikhulu noma imihuzuko,” kweluleka u-Leininger. Kuyafana nesiqu; uma i-mushy noma isikhunta, yishiye ngemuva. ″ Isikwashi kufanele futhi sizizwe sisinda ngokwanele, okuwuphawu oluhle lokuthi sivuthiwe futhi silungele ukudliwa. ″ Ngokuqondene nombala? Bheka umbala ojulile we-beige futhi awunawo amabala aluhlaza, uyanezela. (Kuhlobene: I-Chayote Squash Yikudla Okusezingeni Eliphakeme Ongakaze Uzwe Kepha Uyakudinga Ekuphileni Kwakho)

I-rind eqinile ingaba nzima ukuyicwecwa, ngakho-ke thatha ithiphu ku-Leininger bese ufaka i-microwave yonke i-squash imizuzu emibili kuya kwemithathu ukuze usize ukuthambisa i-rind. Ukusuka lapho, ″yibeke ngohlangothi bese usika iziphetho, bese ususa uqweqwe usebenzisa isicweci semifino noma ummese ocijile wokuhlanganisa." Zama: OXO Good Grips Y Peeler (Buy It, $10, amazon.com) noma i-Victorinox 4 -Inch Swiss Classic Paring Knife (Ithenge, $ 9, amazon.com).

Okulandelayo, yinqume phakathi bese usebenzisa isipuni ukususa okuphakathi okunezintambo nembewu - kepha ungaziphosi okwamanje. Imbewu iyadliwa futhi inomsoco, inikela ngamafutha e-monounsaturated ("amafutha "amahle") kanye novithamini E, ngokocwaningo olushicilelwe ku. Ama-PLoS One. Ngakho-ke, qiniseka ukuthi ugcina imbewu uma ufuna ukuyigazinga (njengalokho imbewu yamathanga) kamuva. Ekugcineni, usike u-squash ube ama-cubes noma izingcezu, bese upheka.

Uma ungafuni ukubhekana nokucwecwa, ungawosa u-squash lapho-ke ukhiphe inyama. Vele usike u-squash ube uhhafu ubude, bese ususa imbewu kanye ne-pulp enezintambo. Gcoba inyama ngamafutha bese uyibeka esitsheni sokubhaka, usike ohlangothini phansi. Bhaka ku-400° Fahrenheit cishe imizuzu engu-45, kusho u-Byrd, noma kuze kube yilapho inyama isithambile futhi iphunga. Ngokuya ngosayizi wesikwashi sakho, ungadinga ukupheka okufishane noma okude, ngakho-ke qaphela ihovini.

Ungathola futhi i-butternut squash iqhwa futhi ifakwe ethini esitolo segrosa. ″Inqobo nje uma u-squash oqandisiwe ungekho kusosi, ulingana ngokomsoco ne-squash esanda kuzalwa, kusho u-Leininger. Khonamanjalo, uma ucabanga ngezinto ezifakwe ethini, uphakamisa ukuthi ukhiphe i-sodium eyengeziwe. Ungathola lokhu ukukhipha uketshezi nokuhlanza isikwashi, uyachaza. I-Butternut squash iyatholakala nasekudleni okulungiselelwe kusengaphambili, njengamasobho aboshelwe ebhokisini noma amasoso aboshiwe. Kodwa njengakuyo yonke imikhiqizo ehlanganisiwe, uzofuna ukugwema ushukela ne-sodium. ukungabaza, funa imikhiqizo enezithako eziphelele kakhulu nezithasiselo ezingatheni - noma khetha into yangempela.

Kulelo nothi, nansi indlela yokujabulela i-butternut squash ekhaya:

• Ngesinamoni ne-nutmeg: Ngama-vibes okugcina ekwindla, u-Byrd uphakamisa ukosa isikwashi esinamakhamoni nesinamoni kanye ne-nutmeg, kanye nosawoti, upelepele nofulawa kagalikhi. Yidla ama-cubes uwedwa noma uwaphonse kwisaladi yokuwa.
• Kuhlanganiswe ne-hummus: Zama ukwenza i-hummus ngesikwashi se-butternut esikhundleni sikabhontshisi we-garbanzo, kusho uLeininger, oncoma ukuthi usetshenziswe njengokusakazwa kusamishi. Ungayisebenzisa futhi njengokucwilisa ngamaqhekezi kakolweni aphelele.
• Kuma-smoothies: Ithanga ubani? Shintsha izinto nge-butternut squash smoothie, ephelele ngobisi lwe-alimondi nesinamoni ukuze uzwe ukuwa okungathi sína. (Enye indlela enhle yokwenza lawo ma-vibes athokomele? isobho lasebusika elinempilo - noma amabili.)
• Njenge-breakfast hash: I-Beta carotene novithamini A kuncibilika okunamafutha, okusho ukuthi amuncwa kakhulu umzimba lapho edliwa ngamafutha amancane anempilo, [njengamafutha omnqumo, "kuchaza uLeininger. Futhi lokhu kudla kwenza lokho nje: sautéeing butternut isikwashi esine-EVOO kanye no-anyanisi wesidlo sasekuseni esishisiwe. "Ukuze uthole ukunambitheka okwengeziwe, engeza ama-apula aqoshiwe nemifino enamaqabunga amnyama, kanye nesinamoni encane. Faka iqanda noma amabili bese uthola isidlo sasekuseni esihlwabusayo, ”kusho yena.

Buyekeza kwe-