Ingabe Isikwashi seSpaghetti Sikulungele? Amaqiniso Wezondlo nokuningi

-Delile

• Igcwele Amavithamini Namaminerali
• Ucebile ngama-Antioxidants
• Kwangathi Kungasiza Ukukhuthaza Impilo Yokugaya
• Usekela Ukulahlekelwa Isisindo
• Iyahlukahluka futhi Imnandi
• Kulula Ukulungiselela
• Kungenzeka Kungabi Ngawo Wonke Umuntu
• Okusemqoka

Isikwashi seSpaghetti siyimifino yasebusika ephilayo ethokozelwa ukunambitheka kwayo kwamantongomane kanye nephrofayili yezakhamzimba ehlaba umxhwele.

Ihlobene kakhulu namathanga, u-squash, ne-zucchini, isikwashi se-spaghetti siza ngobukhulu obuhlukahlukene, ubujamo, nemibala, kusuka kokumhlophe kuya kolintshi okumnyama.

Akukhona kuphela ama-calories aphansi futhi kulayishwe izakhi zomzimba kodwa futhi kuhlotshaniswa nezinzuzo eziningi zezempilo.

Le ndatshana ibukeza okunomsoco, izinzuzo, kanye nokwehla okungahle kwenzeke kwesikwashi se-spaghetti futhi inikeze namathiphu wokuthi ungayifaka kanjani ekudleni kwakho.

Igcwele Amavithamini Namaminerali

Isikwashi seSpaghetti ukudla okuminyene nomsoco, okusho ukuthi kunama-kilojoule amancane kepha aphezulu kumavithamini namaminerali ayisihluthulelo.

Ikakhulu, isikwashi se-spaghetti singumthombo omuhle we-fiber, uvithamini C, i-manganese, ne-vitamin B6.

Inkomishi eyodwa (155 amagremu) ka squash ophekiwe we-spaghetti inikeza izakhamzimba ezilandelayo ():

• Amakholori: 42
• AmaCarbs: 10 amagremu
• Umucu: 2.2 amagremu
• Amaprotheni: 1 igremu
• Amafutha: 0.5 amagremu
• Uvithamini C: I-9% ye-Reference Daily Intake (i-RDI)
• I-Manganese: 8% we-RDI
• Uvithamini B6: 8% we-RDI
• I-Pantothenic acid: 6% we-RDI
• I-Niacin: 6% we-RDI
• Potassium: 5% we-RDI

Isikwashi se-Spaghetti siqukethe namanani amancane we-thiamine, i-magnesium, i-folate, i-calcium nensimbi.

Isikwashi seSpaghetti sinamakholori amancane kepha sinefayibha eningi, uvithamini C, imanganizi novithamini B6.

Ucebile ngama-Antioxidants

Ama-antioxidants ayizinhlanganisela ezinamandla ezingasiza ukulwa nama-radicals wamahhala, ngaleyo ndlela kuvimbele ukucindezeleka kwe-oxidative futhi kunciphise ukulimala kumaseli akho.

Ucwaningo lukhombisa ukuthi ama-antioxidants angasiza ekuvikeleni izimo ezingalapheki njengesifo senhliziyo, isifo sikashukela nomdlavuza ().

Izinhlobo ze-squash yasebusika njenge-spaghetti squash zilayishwa ngama-antioxidants.

Ikakhulu, isikwashi sasebusika sinikeza inqwaba ye-beta-carotene - isitshalo esinamandla sombala esingasiza ukuvikela amaseli akho kanye ne-DNA ekulimaleni (, 4).

Isikwashi seSpaghetti naso sinovithamini C ophakeme, ophindaphindeka njenge-antioxidant futhi oboniswe ukuthi udlala indima enkulu ekuvikeleni izifo (,).

Isikwashi seSpaghetti siphezulu ku-beta-carotene nakuvithamini C - ama-antioxidants amabili angavimba ukwakheka okukhululekile futhi anciphise ubungozi bezifo ezingamahlalakhona.

Kwangathi Kungasiza Ukukhuthaza Impilo Yokugaya

Isikwashi se-Spaghetti siwumthombo omuhle kakhulu we-fiber. Inkomishi eyodwa (155-gram) ehambisa amaphakethe ama-2.2 gram - 9% wezidingo zakho zansuku zonke ze-fiber ().

I-Fibre ihamba kancane ngohlelo lwakho lokugaya ukudla, engeza inqwaba esitokisini sakho, esikhuthaza ukujwayela nokunciphisa ukuqunjelwa ().

Ukufaka i-fiber fiber yakho kungazuzisa izici eziningana zempilo yokugaya ukudla.

Eqinisweni, ucwaningo luphakamisa ukuthi ukudla okuphezulu kwe-fiber kungasiza ekwelapheni izimo ezinjenge-diverticulitis, izilonda zamathumbu, ama-hemorrhoids, nesifo se-reflux se-gastroesophageal (GERD) ().

Ukungeza isikwashi esisodwa kuya kwezimbili zesikwashi se-spaghetti ekudleni kwakho kanye nokudla okwehlukile okune-fiber kungakhuphula ukujwayela futhi kugcine uhlelo lwakho lokugaya ukudla lusebenza kahle.

I-Spaghetti squash iqukethe i-fiber eningi, engakhuthaza ukujwayela nokusiza ekwelapheni izingqinamba zokugaya ukudla ezifana ne-diverticulitis, izilonda zamathumbu, ama-hemorrhoids, ne-GERD.

Usekela Ukulahlekelwa Isisindo

Isikwashi seSpaghetti sinama-calories amancane kepha sine-fiber eningi, okwenza kube inketho enempilo yokudla kwesisindo okuyindilinga kahle.

I-Fibre isekela ukulahleka kwesisindo ngokubambezela ukuphuma kwesisu sakho nokusimamisa amazinga kashukela egazini lakho ukunciphisa indlala nokudla (,).

Futhi, ngamakhalori angama-42 kuphela ngenkomishi (155 amagremu), ukusebenzisa isikwashi se-spaghetti njengenye indlela enekhalori eliphansi kuzindlela zokupheka ezifana ne-gratin, i-casseroles, i-lasagna, noma izitsha ze-pasta kungasiza ukukhuthaza ukwehla kwesisindo.

Inkomishi eyodwa (155 amagremu) kasikwashi ophekiwe we-spaghetti iqukethe ama-28% kuphela ama-calories enkomishi eyodwa (242 amagremu) espaghetti esiphekiwe ().

Isikwashi seSpaghetti sinama-calories amancane futhi sine-fiber eningi, okwenza kube ukwengeza okuhle ekudleni kokunciphisa umzimba.

Iyahlukahluka futhi Imnandi

I-Spaghetti squash iyimifino yasebusika ene-flavour emnene nokuthungwa okunamandla okusebenza kahle ezindleleni eziningi zokupheka.

Kungabhakwa kalula, kubiliswe, kuphekwe nge-steamed, noma kufakwe ama-microwave ekudleni okumnandi nokunomsoco.

Ngokuyinhloko, ithatha indawo ethandwayo ye-pasta ngoba inganciphisa isibalo se-carb nekhalori sokudla kwakho ngenkathi ivumela amanye ama-flavour kuresiphi yakho ukuthi akhanye.

Sebenzisa isikwashi se-spaghetti esikhundleni sama-noodle bese usimatanisa nezithako ezifana nama-meatballs, i-marinara sauce, i-garlic noma i-parmesan.

Ungazama futhi ukukufaka ukwenza izikebhe zesikwashi noma ukusisebenzisa kuma-fritters, casseroles, noma brown brown.

Isikwashi se-Spaghetti siyisithako esenza izinto ezihlukahlukene. Ungayibhaka, uyose, noma uyi-microwave ukuze isetshenziswe kuzindlela zokupheka ezahlukahlukene.

Kulula Ukulungiselela

Isikwashi seSpaghetti silula ukulungiselela futhi senza indawo enkulu ephansi ye-carb yama-noodle ezitsheni zakho ozithandayo ze-pasta.

Ukuze uqalise, sika isikwashi ngesigamu ngobude bese ukhipha imbewu ngesipuni.

Okulandelayo, gcoba uhhafu ngamunye ngamafutha omnqumo, inkathi ngosawoti, bese ubeka ohlangothini lwecala ebhodini lokubhaka uhlangothi olusikiwe lubheke phansi.

Bhaka isikwashi kuhhavini wakho ku-400 ° F (200 ° C) cishe imizuzu engama-40-50 noma kuze kube yilapho ithenda lemfoloko.

Lapho u-squash wakho esephekwe ngokuphelele, sebenzisa imfoloko ukukhipha imicu efana ne-spaghetti.

Ekugcineni, uyiqede ngokukhetha kwakho okokuthosa, amasoso, kanye nokokufaka okuthile - njengegalikhi, i-parmesan, isoso le-marinara, ama-meatballs, noma ama-veggies - futhi ujabulele njengengxenye yesidlo esimnandi futhi esinomsoco.

Lungisa isikwashi se-spaghetti ngokuwosa isikwashi, ukhiphe imicu, bese ufaka okokufaka okuthandayo.

Kungenzeka Kungabi Ngawo Wonke Umuntu

Yize isikwashi se-spaghetti sinomsoco kakhulu, kunezinto ezithile okufanele uzigcine engqondweni ngaphambi kokukufaka ekudleni kwakho.

Abantu abathile bangaba yizilima ngemifino yasebusika efana ne-spaghetti squash, engadala izimpawu zokungezwani komzimba nokudla, njenge-hives, ukulunywa, ukuvuvukala, nezinkinga zokugaya ukudla ().

Uma uhlangabezana nalezi noma yiziphi ezinye izimpawu ezingezinhle ngemuva kokudla isikwashi se-spaghetti, yeka ukusetshenziswa ngokushesha bese uthintana nodokotela wakho.

Ngaphezu kwalokho, isikwashi se-spaghetti sinamakhalori amancane kakhulu.

Yize lokhu kungaba wusizo kakhulu kulabo abafuna ukwehlisa isisindo esingeziwe, kubalulekile ukugwema ukusika amakhalori kakhulu, njengoba ukuvinjelwa okunzima kwekhalori kunganciphisa isilinganiso somzimba wakho (,).

Ukukhulisa inzuzo engaba khona yezempilo yesikwashi se-spaghetti, khetha izithambisi ezinempilo bese uzibhangqa nokunye ukudla okunomsoco njengemifino, amakhambi, izinongo, amafutha anempilo yenhliziyo, namaprotheni anciphile.

Isikwashi se-Spaghetti singadala ukungezwani komzimba nokudla futhi sinama-calories aphansi kakhulu. Ukuze uthole imiphumela emihle kakhulu, bhangqa nokunye ukudla okunempilo kanye nokokufakwa phezulu.

Okusemqoka

Isikwashi seSpaghetti yimifino yasebusika ecebile ngamavithamini, amaminerali kanye nama-antioxidants.

Ngenxa yekhalori layo eliphansi nokuqukethwe okuphezulu kwe-fiber, kungasiza ekunciphiseni isisindo nempilo yokugaya ukudla.

Zama u-squash othosiwe njenge-low-carb ehlukile kune-pasta, kuhlanganiswe nemifino, amaprotheni, okusanhlamvu okuphelele, namafutha anempilo.