I-Acorn squash: Isondlo, izibonelelo, kunye nendlela yokuyipheka

Umxholo

• Yintoni iacash squash?
• Isondlo sesikwashi
• Izibonelelo zezempilo zesquash squash
• Ipakishwe ngezakha mzimba ezibalulekileyo
• Umthombo olungileyo wee-antioxidants
• Ukukhuthaza impilo yokwetyisa
• Ngamana unokukhusela kwizifo ezithile
• Ungasongeza njani i-acorn squash kwisidlo sakho
• Umgca wezantsi

Ngombala wayo odlamkileyo kunye nencasa emnandi, i-squash squash yenza ukhetho lwe-carb.

Akumnandi nje kuphela kodwa kukwapakishwe ngezakha mzimba. Kwaye kunokubonelela ngezibonelelo ezininzi ezithandekayo zempilo.

Eli nqaku liphonononge i-squash ye-acorn, kubandakanya isondlo sayo, izibonelelo kunye nokusetyenziswa okuphekwayo.

Yintoni iacash squash?

I-Acorn squash luhlobo lomngqusho wasebusika osapho lweCucurbitaceaeor gourd, oluquka ithanga, ibutternut squash, kunye ne-zucchini ().

Inobume obumile okomsi kunye nolusu olujiyileyo olunokwahluka ngombala ukusuka kumbala oluhlaza ukuya kumhlophe. Nangona kunjalo, ezona ntlobo zixhaphakileyo eziluhlaza ziluhlaza mnyama kwaye zihlala zinepetshi yeorenji ekhanyayo iye phezulu.

I-squash ye-Acorn inenyama eswiti, etyheli-orenji enencasa encinci. Zikhulile kumazwe amaninzi kwihlabathi lonke kodwa zithandwa kakhulu eMntla Melika.

Nangona zihlelwa njengesiqhamo, zithathwa njengemifuno enesitatshi kwaye zinokusetyenziswa ngokufanayo nakweminye imifuno ye-carb ephezulu, enje ngeetapile, ibutternut squash, kunye neebhatata.

Ziyathandwa nangabalimi basemva kwendlu, njengoko kulula ukuba zikhule kwaye zingagcinwa ukuya kuthi ga kwinyanga xa ziphilisiwe kwaye zigcinwa kakuhle, zibonelela ngemveliso yesondlo ngamaxesha apho eminye imifuno esandul 'ukunqabiseka inqabile.

Isondlo sesikwashi

Njengaye omnye isikwashi sasebusika, i-squash squash isondlo kakhulu, ibonelela ngomthombo womgangatho weevithamini, iiminerali kunye nefayibha.

Ikomityi enye (205 gram) ye-acorn squash ():

• Iikhalori: 115
• IiCarbs: Iigrama ezingama-30
• Iprotheni: 2 iigrem
• Ifayibha: 9 iigram
• IProvitamin A: I-18% yeXabiso lemihla ngemihla (DV)
• Vitamin C: I-37% ye-DV
• I-thiamine (i-vitamin B1): Iipesenti ezingama-23 ze-DV
• IPyridoxine (ivithamini B6): I-20% ye-DV
• Ifom (ivithamini B9): I-10% ye-DV
• Intsimbi: I-11% ye-DV
• Magnesium: Iipesenti ezingama-22 ze-DV
• Potassium: Iipesenti ezingama-26 ze-DV
• Imanganizi: Iipesenti ezingama-25 ze-DV

Nangona i-squash squash iphantsi kweekhalori, igcwele izondlo ezahlukeneyo.

Iphezulu kakhulu ku-vitamin C, isondlo esinyibilikayo emanzini esikhuthaza impilo yamajoni omzimba ngokuxhasa ukusebenza kwamaseli omzimba nokukhusela kwiintsholongwane ezinokuba yingozi ().

Ikwangumthombo ogqwesileyo weevithamini ze-B, ezibandakanyeka kwimveliso yeeseli ebomvu yegazi kunye nemetabolism, kunye ne-electrolyte magnesium kunye ne-potassium, ezibalulekileyo ekusebenzeni kwemisipha kunye nolawulo lwexinzelelo lwegazi ().

Ukongeza, i-acorn squash ine-fiber enefibre, isondlo esibalulekileyo ekwetyisweni okunempilo kwaye sidlala indima ebalulekileyo kuthintelo lwezifo ().

I-Acorn squash sisikwashi esimnandi sasebusika esisezantsi kwiikhalori kodwa ezipakishwe zizakha-mzimba, kubandakanya ivithamini C, potassium, kunye nemagnesium.

Izibonelelo zezempilo zesquash squash

Ngenxa yeprofayile yesondlo, i-squash squash ibonelela ngezibonelelo zezempilo.

Ipakishwe ngezakha mzimba ezibalulekileyo

I-squash ye-Acorn lukhetho olunempilo kakhulu.Ityebile iivithamini kunye neeminerals ezininzi ezikhuthaza impilo yakho ngeendlela ezahlukeneyo.

Inyama e-orenji eqaqambileyo ye-squash squash igcwele ivithamin C, i-provitamin A, iivithamini ze-B, i-potassium, i-magnesium, i-iron, kunye ne-manganese, zonke ezi zinto zibalulekile empilweni.

Ngokungafaniyo nemithombo yecarb esulungekileyo njengerayisi emhlophe kunye nepasta emhlophe, iacash squash ngumthombo ogqwesileyo wefayibha, ecothisa ukwetyisa, inceda ukulawula amanqanaba eswekile yegazi, kunye nokukhuthaza iimvakalelo zokugcwala ().

Umthombo olungileyo wee-antioxidants

I-squash ye-Acorn ilayishwe ngama-antioxidants, ezixhobo ezikhusela kumonakalo weselula. Ukutya okuphezulu kwii-antioxidants kubonisiwe ukunciphisa umngcipheko weemeko ezingapheliyo, ezinjengesifo sentliziyo kunye nomhlaza othile ().

Ityebile ngokukodwa kwizityalo zombala ezibizwa ngokuba ziicarotenoids, ezinefuthe elinamandla lokulwa ne-antioxidant. Ngapha koko, emva kweminqathe, isikwashi sasebusika njenge-acorn eyahlukileyo sesona sixhobo sixineneyo se-carotenoid alpha carotene ().

Ukutya okunotyebi kwii-carotenoids ezifumaneka kwi-squash squash, kubandakanya i-alpha carotene, i-beta carotene, kunye ne-zeaxanthin, kunokukhusela kuhlobo lweswekile yesi-2, umhlaza wemiphunga, ukwehla kwengqondo, kunye nokuphazamiseka okunxulumene neliso (,,).

Ngaphandle kwee-carotenoids, i-squash squash iphezulu kwi-vitamin C, ekwabonelela ngeempawu ezinamandla zokulwa ne-antioxidant ().

Ukukhuthaza impilo yokwetyisa

I-squash ye-Acorn igcwele zombini kunye nefayibha engenakunyibilika. Nangona benemisebenzi eyahlukeneyo emzimbeni wakho, zombini zidlala indima ebalulekileyo kwimpilo yokwetyisa.

Ifayibha engenakunyibilika yongeza ubuninzi kwizitulo zakho ngelixa ifayibha enyibilikayo ithambisa, kuthintela ukuqhina kunye nokuxhasa ukuhamba rhoqo kwamathumbu ().

Zombini ezi ntlobo zefayibha zikwanceda iibacteria ezinobuhlobo ezihlala emathunjini akho abizwa ngokuba ziiprobiotic. Ukuba ne-microbiome yamathumbu esempilweni komeleza amajoni akho omzimba kwaye ukhusele izifo ().

Ngapha koko, uphando lubonisa ukuba ukutya okunotye kakhulu kwiziqhamo ezine-fiber eninzi kunye nemifuno enje nge-squash squash inokukhusela ekuqunjelweni, kumhlaza wesifo somhlaza, kunye nesifo sengqondo samathumbu (IBS) (,,).

Ngamana unokukhusela kwizifo ezithile

Ukongeza i-squash e-acorn kwisondlo sakho yindlela efanelekileyo yokukhusela impilo yakho yonke, njengoko ukwandisa ukutya kwakho kwemifuno kunokunciphisa umngcipheko wezifo ezingapheliyo.

Ngelixa uphando ngezibonelelo ze-acorn squash ngokukodwa zisilela, ubungqina obuninzi buxhasa iipropathi zokukhuthaza impilo yezidlo zokutya ezityebile kwimifuno.

Ukutya okunotye imifuno kunceda ukuthoba isifo sentliziyo, ezinje ngoxinzelelo lwegazi kunye ne-LDL (embi) amanqanaba e-cholesterol. Kwaye banokuthi bakhusele ngokuchasene ne-atherosclerosis, i-plaque ekwakhiweyo kwimithambo yakho eyonyusa umngcipheko wokuhlaselwa sisifo sentliziyo kunye ne-stroke ().

Ukongeza, ukutya okunotye kwimveliso efana ne-acorn squash kunokunceda ekuthinteleni izifo ze-neurodegenerative ezinje ngesifo se-Alzheimer kwaye zisenokwandisa ixesha lokuphila (,).

Ngaphezu koko, abantu abatya imifuno emininzi bathambekele ekubeni nesisindo esingaphantsi kwabo batya imifuno embalwa. Ukutyeba kakhulu okanye ukutyeba kakhulu kwandisa umngcipheko weemeko ezininzi zempilo, ezinjengesifo sentliziyo, isifo seswekile, kunye nomhlaza othile (,,).

Ukongeza i-squash ye-acorn kwisidlo sakho kunokuyiphucula impilo yakho ngeendlela ezininzi kwaye kunciphise umngcipheko wokukhula kweemeko ezingapheliyo, kubandakanya isifo sentliziyo kunye ne-neurodegenerative.

Ungasongeza njani i-acorn squash kwisidlo sakho

Ukongeza ekunikezeleni izibonelelo ezahlukeneyo zempilo, i-squash squash imnandi kwaye iyahlukahluka kakhulu.

Ingasetyenziselwa njengomthombo ophilileyo we-carb kwaye itshintshelwe kweminye imifuno enesitatshi, enje ngeetapile, iitapile, ibutternut squash kunye namathanga.

Ngenxa yokuthandeka kwayo, incasa encinci ye-nutty, isikwashi somnquma senza isongezo esihle kwizitya eziswiti nezinencasa ngokufanayo.

Inokubhaka okanye yosiwe ehovini, kwaye iphekwe kwimicrowave kwisitya esecaleni esikhawulezayo.

Enye yeendlela ezaziwayo zokulungisa i-acorn squash kukusika kwisiqingatha, ukhuphe imbewu, uyigalele ngeoyile yomnquma, emva koko ubhake iihafu kwi-oveni ngo-400 ℉ (200 ℃) usike kwicala lide lithende malunga 35–45 imizuzu.

I-squash ye-Acorn nayo ingasikwa ibe ngamaqhekeza amancinci kwaye yosiwe, ethambisa ulusu, iyenze ityeke. Ukutya ulusu lwesquash squash kungonyusa uxinano lwesondlo semifuno, njengoko ulusu lupakishwe ngefayibha kunye nee-antioxidants ().

Nazi ezinye iindlela ezilula, ezimnandi zokubandakanya i-squash acorn kwisidlo sakho:

• Phosa ii-cubes ze-acorn squash kwiisaladi zokunyusa umbala.
• Sebenzisa i-squash acorn squash endaweni yeetapile okanye ithanga kwiipayi zokubhaka, isonka kunye neefinyini.
• Iziqingatha ze-squash ze-squash kunye ne-quinoa ephekiweyo, imbewu yeethanga, i-cranberries, kunye netshizi yebhokhwe ukuze zikhethe isidlo sangokuhlwa semifuno.
• Hlanganisa izilayi ze-acorn squash egcotyiweyo kunye nembewu yeerharnate, i-avocado ecoliweyo, kunye ne-arugula yesaladi eyahlukileyo.
• UMash ubhaka isikwashi somnquma kunye neoyile yomnquma, ityuwa, kunye nepepile yenye indlela emnandi yeetapile zemveli ezicujiweyo.
• Hlanganisa i-squash ephekiweyo kunye nobisi lwekhokhonathi, i-vanilla protein powder, isinamoni, ibhotela ye-almond, kunye neebhanana ezinqabileyo zebhanana ukuze uzalise i-smoothie.

Zininzi iindlela zokonwabela i-acorn squash. Zama ukusebenzisa le squash yasebusika emnandi endaweni yemifuno yakho yokuya kwisitatshi ukongeza iintlobo ezahlukeneyo kwizidlo zakho.

I-squash ye-Acorn ixhaphake kakhulu kwaye inokusetyenziswa endaweni yeminye imifuno enesitatshi kwiindlela zokupheka ezimnandi nezinencasa.

Umgca wezantsi

I-squash ye-Acorn ityebile kwizakhamzimba, ezinje ngefiber, ivithamin C, ipotassium kunye nemagnesium.

Ikwapakisha izinto ezininzi eziluncedo zezityalo, kubandakanya i-carotenoid antioxidants.

Ngenxa yoko, i-squash squash inokukhuthaza impilo iphela kwaye ikhusele nxamnye neemeko ezithile ezingapheliyo ezinjengesifo sentliziyo kunye nohlobo lwesibini lweswekile.

Ngaphezulu, le squash yasebusika enemibala eqaqambileyo sisithako esinezinto ezahlukeneyo esongeza umdla kunye nokunambitheka kwizitya eziswiti nezinencasa.