Ingabe I-Butternut Squash Ilungele Wena? Amakholori, amaCarbs, nokuningi

-Delile

• Ucebile ngama-Nutrients futhi uphansi kuma-calories
• Igcwele Amavithamini Namaminerali
• Okuqukethwe okuphezulu kwe-Antioxidant Kunganciphisa Ubungozi Bezifo
• Umdlavuza
• Isifo senhliziyo
• Ukwehla Kwengqondo
• Kwangathi Kungasiza Ukwehlisa Isisindo
• Ungayengeza Kanjani Ekudleni Kwakho
• Okusemqoka

I-Butternut squash iyisikwashi sasebusika esenziwe ngombala osawolintshi, esigujwa ngokwenza izinto ezihlukahlukene nokusebenza okumnandi, okunambitheka kwamantongomane.

Yize kuvame ukucatshangwa njengemifino, isikwashi se-butternut empeleni siyisithelo.

Inokusetshenziswa okuningi kokupheka futhi yenza ukwengeza okuhle kuzindlela zokupheka eziningi ezimnandi nezinomsoco.

Isikwashi se-Butternut asigcini nje ngokuba esihlwabusayo nje kuphela kodwa futhi sibeka nenqwaba yamavithamini, amaminerali, ifayibha, nama-antioxidants.

Le ndatshana ikutshela konke odinga ukukwazi mayelana ne-butternut squash, kufaka phakathi ukudla kwayo, izinzuzo zezempilo, nokuthi ungayifaka kanjani ekudleni kwakho.

Ucebile ngama-Nutrients futhi uphansi kuma-calories

Yize ungadla u-squash we-butternut uluhlaza, le squash yasebusika ivame ukosa noma ukubhaka.

Inkomishi eyodwa (205 amagremu) kasikwashi ophekiwe we-butternut uhlinzeka ():

• Amakholori: 82
• AmaCarbs: 22 amagremu
• Amaprotheni: 2 amagremu
• Umucu: 7 amagremu
• Uvithamini A: U-457% we-Reference Daily Intake (i-RDI)
• Uvithamini C: 52% we-RDI
• Uvithamini E: U-13% we-RDI
• I-Thiamine (B1): U-10% we-RDI
• I-Niacin (B3): U-10% we-RDI
• I-Pyridoxine (B6): U-13% we-RDI
• I-Folate (B9): U-10% we-RDI
• Magnesium: U-15% we-RDI
• Potassium: U-17% we-RDI
• I-Manganese: U-18% we-RDI

Njengoba ukwazi ukubona, isikwashi se-butternut sinamakholori amancane kepha silayishwe izakhamzimba ezibalulekile.

Ngaphandle kwamavithamini namaminerali okubalwe ngenhla, futhi kuwumthombo omuhle we-calcium, i-iron, i-phosphorus, ne-copper.

Isikwashi se-Butternut sinama-kilojoule amancane kepha sinezakhamzimba eziningi, kufaka phakathi i-vitamin A, i-vitamin C, i-magnesium ne-potassium.

Igcwele Amavithamini Namaminerali

I-Butternut squash ingumthombo omuhle kakhulu wamavithamini namaminerali amaningi.

Inkomishi eyodwa (205-gram) ehlinzeka ngesikwashi esiphekiwe se-butternut inikeza ngaphezu kuka-450% we-RDI ku-vitamin A nangaphezulu kwama-50% we-RDI ku-vitamin C ().

Ibuye icebe ngama-carotenoids - kufaka phakathi i-beta-carotene, i-beta-cryptoxanthin, ne-alpha-carotene - okuyizimbala zezitshalo ezinikeza isikwashi se-butternut umbala waso ogqamile.

Lezi zinhlanganisela ziyi-provitamin A carotenoids, okusho ukuthi umzimba wakho uwaguqula abe yi-retinal ne-retinoic acid - izinhlobo ezisebenzayo zevithamini A ().

UVitamin A ubalulekile ekulawuleni ukukhula kwamaseli, impilo yamehlo, impilo yamathambo, kanye nokusebenza komzimba ().

Ngokwengeziwe, kubalulekile ekukhuleni kwengane nokukhula, kuyenze ibe yivithamini ebalulekile komama abazayo.

Isikwashi se-Butternut sicebile ku-vitamin C - isakhamzimba esincibilika emanzini esidingekayo ekusebenzeni komzimba, i-collagen synthesis, ukuphulukiswa kwamanxeba, nokulungiswa kwezicubu ().

Womabili amavithamini A no-C asebenza njengama-antioxidants anamandla emzimbeni wakho, evikela amaseli akho emonakalisweni odalwe ama-molecule angazinzile abizwa ngama-radicals amahhala.

U-Vitamin E ungenye i-antioxidant ku-squash ye-butternut esiza ukuvikela ekulimaleni okukhululekile futhi enganciphisa ubungozi bezimo ezihlobene nobudala, njengesifo se-Alzheimer's ().

Lesi squash sasebusika siphinde sigcwele amavithamini B - kufaka phakathi i-folate ne-B6 - edingwa umzimba wakho ukuthola amandla nokwakheka kwamangqamuzana egazi abomvu.

Ngaphezu kwalokho, iphezulu nge-magnesium, i-potassium, ne-manganese - konke lokhu kudlala indima ebalulekile empilweni yethambo ().

Isibonelo, i-manganese isebenza njenge-co-factor ku-bone mineralization, inqubo yokwakha izicubu zamathambo ().

I-Butternut squash ingumthombo omuhle kakhulu we-provitamin A carotenoids, uvithamini C, amavithamini B, i-potassium, i-magnesium, ne-manganese.

Okuqukethwe okuphezulu kwe-Antioxidant Kunganciphisa Ubungozi Bezifo

I-Butternut squash ingumthombo ogcwele wama-antioxidants anamandla, kufaka phakathi uvithamini C, uvithamini E, ne-beta-carotene.

Ama-antioxidants asiza ukuvimbela noma ukunciphisa ukulimala kwamaselula futhi anciphise ukuvuvukala, okunganciphisa ubungozi bezifo eziningana ezingamahlalakhona.

Umdlavuza

Ucwaningo lukhombisile ukuthi ukudla okunama-antioxidants athile atholakala kusikwashi se-butternut - njenge-carotenoid antioxidants kanye no-vitamin C - kunganciphisa ubungozi bemidlavuza ethile.

Isibonelo, ucwaningo luye lwabonisa ukuthi ukudla ukudla okuphezulu kwe-beta-carotene ne-vitamin C kunganciphisa ingozi yomdlavuza wamaphaphu.

Ukubuyekezwa kwezifundo eziyi-18 kutholakale ukuthi abantu abane-beta-carotene ephezulu kakhulu abathole ingozi engaphansi ngama-24% yomdlavuza wamaphaphu uma kuqhathaniswa nalabo abadla kakhulu ().

Okunye ukubuyekezwa kwezifundo ezingama-21 kutholakale ukuthi ingozi yomdlavuza wamaphaphu yehle ngo-7% ngayo yonke i-100 mg eyengeziwe ka-vitamin C ngosuku ().

Ngaphezu kwalokho, ukubuyekezwa kwezifundo eziyi-13 kukhombise ukuthi amazinga aphezulu egazi e-beta-carotene ahlobene nengozi ephansi kakhulu yokufa kwabantu bonke, kubandakanya nokufa ngenxa yomdlavuza ().

Isifo senhliziyo

Umkhiqizo wokudla kudala kuhlotshaniswa nengozi ephansi yesifo senhliziyo ().

Kodwa-ke, imifino nezithelo eziphuzi nezolintshi - kufaka phakathi isikwashi se-butternut - kukhonjiswe ukuthi kusebenza kakhulu ekuvikeleni isifo senhliziyo.

Ama-antioxidants atholakala kule mifino enemibala egqamile anomthelela onamandla empilweni yezinhliziyo.

Ucwaningo olwenziwe kubantu abangu-2,445 lukhombisile ukuthi ingozi yesifo senhliziyo yehle ngama-23% kuyo yonke insizakalo eyengeziwe yansuku zonke yemifino ephuzi ephuzi ().

Kucatshangwa ukuthi ama-carotenoid atholakala kule mifino avikela impilo yenhliziyo ngokwehlisa umfutho wegazi, anciphise ukuvuvukala, futhi alawule ukubonakaliswa kofuzo oluthile oluhlobene nesifo senhliziyo ().

Ukwehla Kwengqondo

Imikhuba ethile yokudla, njengokudla ukudla okune-antioxidant enothe kakhulu, ingavikela ekwehleni kwengqondo.

Ucwaningo lweminyaka eyi-13 kubantu abangu-2,983 luhlanganise iphethini yokudla ecebile nge-carotenoid nokukhumbula inkumbulo okuthuthukisiwe, ukunakwa okubukwayo, nokukhuluma ngamazwi ngesikhathi sokuguga ().

Ngaphezu kwalokho, ukudla okunomsoco ophakeme kavithamini E kungaba nomphumela wokuvikela ekulweni nesifo i-Alzheimer's.

Ucwaningo lweminyaka engu-8 kubantu abadala asebekhulile abayi-140 luthole ukuthi labo abanezinga eliphakeme kakhulu legazi likavithamini E banobungozi obuphansi besifo i-Alzheimer uma kuqhathaniswa nalabo abanamazinga aphansi kakhulu ale vithamini ().

Okuqukethwe okuphezulu kwe-antioxidant kwesikwashi se-butternut kunganciphisa ubungozi bezimo ezithile, kubandakanya isifo senhliziyo, umdlavuza wamaphaphu, nokwehla kwengqondo.

Kwangathi Kungasiza Ukwehlisa Isisindo

Inkomishi eyodwa (205 amagremu) kasikwashi ophekiwe onama-khalori angama-83 kuphela futhi unikezela ngama-gramu ayi-7 okugcwalisa i-fiber - okwenza kube ukukhetha okuhle kakhulu uma ufuna ukwehlisa isisindo esiningi namafutha omzimba.

Iqukethe zombili i-fiber engancibiliki futhi encibilikayo. Ngokuyinhloko, i-fiber encibilikayo ihlotshaniswa nokulahleka kwamafutha futhi iboniswe ukunciphisa isifiso sokudla, okubalulekile lapho uzama ukulawula ukudla kwakho kwekhalori ().

Ucwaningo oluningi luye lwathola ukuthi ukudla okuphezulu okudla ifayibha kukhuthaza ukwehla kwesisindo futhi kunciphise amafutha omzimba.

Ucwaningo olwenziwe ezinganeni nentsha engama-4,667 lubonise ukuthi ingozi yokukhuluphala yehle ngo-21% kulabo abane-fiber ephakeme kakhulu uma kuqhathaniswa nalabo abadla i-fiber encane ().

Ngokwengeziwe, ucwaningo olwenziwe kwabesifazane abangama-252 lukhombisile ukuthi ekwenyukeni kwegremu elilodwa ku-fiber ephelele yokudla, isisindo sehle ngama-0.55 amakhilogremu (0.25 kg) namafutha ancipha ngo-0.25 wephesenti lephesenti ().

Futhi, ukudla okuphezulu kwe-fiber kungasiza ekugcineni isisindo ngokuhamba kwesikhathi. Ucwaningo lwezinyanga eziyi-18 kwabesifazane luthole ukuthi labo abanokudla okuphezulu kakhulu kwe-fiber balahlekelwe isisindo esiningi kunaleso esinokudla okuphansi kakhulu - okukhombisa ukuthi i-fiber ibalulekile ekwehliseni isisindo isikhathi eside ().

Ukwengeza u-squash we-butternut ekudleni kwakho kuyindlela enhle kakhulu yokunciphisa indlala nokukhulisa ukudla kwakho kwe-fiber.

Isikwashi se-Butternut sinamakhalori amancane futhi sigcwele i-fiber - okwenza kube yisinqumo esihle kunoma yiluphi uhlelo lokunciphisa isisindo esinempilo.

Ungayengeza Kanjani Ekudleni Kwakho

Ukungeza isikwashi se-butternut ekudleni kwakho kuyindlela enhle kakhulu yokwenza ngcono impilo yakho yonke.

Yisithako esinemisebenzi ehlukahlukene esibhangqa kahle nezinhlobonhlobo eziningi zezinambitheka - kusuka koswidi kuya kokubabayo.

Nayi imibono embalwa yokufaka isikwashi se-butternut kuzo zombili izitsha ezinoshukela nezinambitheka:

• Sika isikwashi se-butternut sibe ama-cubes bese usose ngamafutha omnqumo, usawoti kanye nopelepele ngesitsha esiseceleni, esiphundu.
• Shintshanisa amazambane ne-butternut squash lapho wenza amafries okuzenzela.
• Amasaladi aphezulu nge-squash ye-butternut eyosiwe yokuqinisa i-fiber.
• Faka u-squash we-butternut omsulwa ezintweni ezibhakiwe, njengesinkwa nama-muffin.
• Sebenzisa ibutternut squash puree nobisi lukakhukhunathi ukwenza isobho elinokhilimu, elingenalo ubisi.
• Phonsa iziqu zesikwashi se-butternut zibe izitshulu ezinenhliziyo enhle.
• Yenza isilo semifino ngokuhlanganisa ubhontshisi, izinongo, utamatisi isosi kanye ne-butternut squash.
• Izinto eziphekwe uhhafu wesikwashi se-butternut nengxube oyikhonzile yamabele, ama-veggies, noshizi ngesidlo sedinari.
• Faka u-squash we-butternut ophekiwe ezitsheni ze-pasta noma uwusebenzise njengososo we-pasta.
• UMash upheke isikwashi se-butternut ngosawoti, ubisi, kanye nesinamoni ngesitsha eseceleni esinokhilimu.
• Yidla isikwashi esibusisiwe se-butternut eceleni kwamaqanda ukuze uthole isidlo sasekuseni esihle.
• Sebenzisa u-squash we-butternut omsulwa esikhundleni samathanga lapho wenza ophaya noma ama-tarts.
• Faka isikwashi se-butternut se-caramelized to quiches and frittatas.
• Sebenzisa isikwashi se-butternut esikhundleni samazambane kuma-curries.
• Sika izingcezu ezincanyana zesikwashi esingavuthiwe se-butternut kumasaladi ukunambitheka okuhlukile nokuthungwa.
• Linga ekhishini lakho ngokuzama u-squash webutternut esikhundleni seminye imifino enesitashi, njengamazambane, ithanga, noma ubhatata.

I-Butternut squash ingangezwa ezinhlotsheni ezahlukahlukene zokupheka okumnandi nokunambitheka, njengezitshulu namaphayi.

Okusemqoka

I-Butternut squash icebile ngamavithamini abalulekile, amaminerali kanye nama-antioxidants alwa nezifo.

Le khalishi ebusika enekhalori ephansi, ene-fiber ecebile ingakusiza wehlise isisindo futhi uvikele ezimeni ezinjengomdlavuza, isifo senhliziyo, nokwehla kwengqondo.

Futhi, inemisebenzi ehlukahlukene futhi engezwa kalula kuzo zombili izitsha ezimnandi nezinomsoco.

Ukufaka isikwashi se-butternut ekudleni okulinganiselayo kuyindlela elula futhi emnandi yokuthuthukisa impilo yakho.