IziBonelelo zezeMpilo zeButternut Squash ziyakwenza ukuba uwe kule Ukutya kweAntumn

Umxholo

• Yintoni ibutternut squash?
• IButternut Squash Nutrition Facts
• IiNzuzo zeMpilo yeButternut Squash
• Ukukhuthaza ukwetyisa okunempilo
• Ilawula iswekile yegazi
• Igcina Impilo Yamehlo
• Uncedisa ukuSebenza koMzimba
• Inceda ukuthintela isifo sentliziyo
• Yehlisa uMngcipheko woMhlaza
• Ukomeleza Impilo Yamathambo
• Indlela yokusika kwaye usitye iButternut Squash
• Uphengululo lwe

Ngokuqinisekileyo, ithanga lisenokuba *umntwana opholileyo* wokutya kwasekwindla, kodwa ungalibali malunga ne-butternut squash. Eyaziwa ngokuba yinyama e-orenji eqaqambileyo kunye ne-plup pear shape, i-gourd igcwele izondlo ezibalulekileyo ezifana ne-fiber, i-antioxidants, kunye neeminerali. Ukuba ukulungele ukwenza ukuwa ngokuthandana neenzuzo zezempilo ze-butternut squash (kunye neendlela ezininzi zokuyisebenzisa), funda.

Yintoni ibutternut squash?

Inye kuphela into yokuphuma endleleni kuqala, kwaye izokuvuthela ingqondo yakho: iButternut squash sisiqhamo. Ewe, ngokwenene! Isetyenziswa kwiiresiphi ngokungathi ungathanda i-veggie (cinga: yosiwe, isosiwe, ihlanjululwe), ukuze kube lula, siza kuyibiza ngokuba "yimifuno" ukusuka apha ukuya phambili.

Njengoluhlobo lwesikwashi sasebusika, ibutternut squash iwela phakathi kwamanqanaba ezinye izidlo ezimile okomnqakathi ezivela eMzantsi nakuMbindi Merika ezinje nge-spaghetti squash, i-acorn squash, kunye namathanga - zonke ezo, ngaphandle kwegama lazo, zikhula ehlotyeni. Babizwa ngokuba 'yi-squash yasebusika' kuphela ngenxa yokuba bavuthwa kwimozulu ebanda - ngelo xesha ulusu lwabo luqina lube yi-rind enzima - kwaye lunokugcinwa kulo lonke ubusika, ngokutsho kweKholeji yezoLimo kunye neMithombo yeNdalo kwiYunivesithi yaseMaryland.

IButternut Squash Nutrition Facts

Njengohlobo lwesikwashi sasebusika, ibutternut squash inenyama (ngaphakathi) epakishwe nge potassium, i-magnesium, calcium, ithusi kunye ne-phosphorus, ngokophando olupapashwe kwi I-PLoS Inye. Ikwacebile kwi-beta-carotene, i-carotenoid umzimba uguqula ube yivitamin A exhasa ukusebenza kwamajoni omzimba, ulusu kunye nempilo yombono, nangaphezulu, ngokweLayibrari yeSizwe yezoNyango. Ngaphezu koko, "i-beta-carotene inika i-butternut squash umbala wayo omhle o-orenji, kwaye ikwayi-pigment efanayo efumaneka kwiminqathe," utsho uMegan Byrd, RD. I-Oregon Dietitian. (Ikwanoxanduva loncedo oluninzi lwezempilo lwemango kwaye umbala we-iconic etyheli.)

Nalu ulwahlulo lwesondlo kwikomityi enye (205 gram) yomngqusho webutternut ngaphandle kwetyuwa, ngokweSebe lezoLimo laseMelika (USDA):

• 82 iikhalori
• 2 grams protein
• 1 gram amanqatha
• Iigrama ezingama-22 zecarbohydrate
• 7 grams zefiber
• 4 iigrem iswekile

IiNzuzo zeMpilo yeButternut Squash

Alithandabuzeki elokuba ithanga lesikwashi lineprofayili entle yezondlo, kodwa oko kuthetha ntoni kuwe? Funda ngokufunda malunga nezibonelelo zezempilo zebutternut squash, ngokweengcali zokutya.

Ukukhuthaza ukwetyisa okunempilo

"Ifayibha [yongeza] isambuku kwisitulo, esenza ukuba kube lula ukudlula kwaye sikugcine rhoqo," ucacisa uShannon Leininger, M.E.d., R.D, ugqirha wezidlo obhalisiweyo kunye nomnini weLiveWell Nutrition. Inye kuphela ingxaki: Abantu abaninzi baseMelika abatyi ngokwaneleyo. Uninzi lwabantu baseMelika batya i-15 grams ngosuku, nangona i-fiber ekhuthazwayo yemihla ngemihla yokutya i-25 ukuya kwi-30 grams, ngokutsho IYunivesithi yaseCalifornia San Francisco Medical Centre (i-UCSF yezeMpilo).

Ukuthatha indawo oyisebenzisayo ye-squash butternut kunokunceda. "Ikomityi enye yethubutternut squash ine [phantse] iigram ezisixhenxe zentsinga," utshilo uLeininger - okanye malunga neepesenti ezingama-25 zexabiso lemihla ngemihla (i-DV) yefayibha, engama-28 eegram ezingama-2 000 kwiikhalori zemihla ngemihla, ngokwe-US Food kunye noLawulo lweeDrug (FDA). Ezi Nzuzo zeFayibha ziyenza ibe sesona sondlo sibalulekileyo kukutya kwakho)

Ilawula iswekile yegazi

Xa kufikwa kwizibonelelo zempilo yebutternut squash, ifayibha yinkwenkwezi yokuma. Inokucothisa ukufunxwa kokutya, kuthintele iswekile yegazi ukuba ingatshixi ngokukhawuleza, ucacisa uLeininger. Kwaye iswekile esezantsi yegazi elawulwayo ibaluleke ngakumbi ekugcineni imicimbi yezempilo enje isifo seswekile kunye nesifo sentliziyo.

Igcina Impilo Yamehlo

Xa wawungumntwana, abazali bakho babenokukuxelela (okanye bakucenge) ukuba utye iminqathe ukuze ube nombono wasebusuku njenge-fave superhero yakho. Ivakala iqhelekile? Njengoko kuvela, kukho ibango elithile elifanelekileyo, ngokwe-Leininger. ″Imifuno e-orenji emnyama enjengeminqathe kunye nesquash ye-butternut inebeta-carotene, ethi umzimba wakho uyijike ube yivithamin A. Yaye ivithamin A ibalulekile kubantu abasempilweni, njengoko inceda “ukuthintela ubumfama bobusuku, ukoma kwamehlo, kunye nokuwohloka kwe-macular. , uyachaza. (BTW, ubusazi ukuba amehlo akho anokutshiswa lilanga?!)

Uncedisa ukuSebenza koMzimba

Amajoni akho omzimba asebenza nzima ukukugcina usempilweni, kutheni ungawancedi nje? Qala ngokunciphisa ukutya okune-vitamin C, njenge-squash butternut, equlathe i-31 mg yevithamini C ngekomityi nganye. (Oko malunga neepesenti ze-41 zesibonelelo sokutya esicetyiswayo okanye i-RDA (i-75 mg) yabasetyhini abangakhulelweyo abaneminyaka eyi-19 ubudala okanye ngaphezulu, ngokweNational Institutes of Health okanye i-NIH). IVithamin C inyusa ukuveliswa kweeseli ezimhlophe zegazi, utshilo uByrd, ezinoxanduva lokuhlasela iintsholongwane kunye neebhaktheriya.

Emva koko kukho yonke loo beta-carotene, leyo, njengoko kukhankanyiwe ngasentla, umzimba wakho ujika ube yivithamin A, iiseli zegazi ezimhlophe kufuneka zisebenze ngokufanelekileyo kwaye zilwe ne-pathogens. Ikwadlala indima ephambili ekunciphiseni ukudumba nokuxhasa amajoni omzimba ngokubanzi.

Inceda ukuthintela isifo sentliziyo

Xa kuziwa kwi-potassium, iibhanana zihlala zifuna ukubonwa. Kodwa ngama-582 mg ngekomityi (engaphezulu kunaleyo kwibhanana enkulu ngakumbi), ibutternut squash ifanele ukuthathelwa ingqalelo. Ngoba? Okukhona usitya i-potassium, kokukhona kunokwenzeka ukuba ususe isifo sentliziyo. Kungenxa yokuba i-potassium ingagcina uxinzelelo lwegazi lwakho, ngokutsho kuka-Byrd. Isebenza ngokuphucula iindonga zemithambo yegazi, yenze kube lula ukuba igazi liphume kwaye, utshilo. I-Potassium inceda umzimba wakho ukuba ulahle i-sodium engaphezulu, iminerali eyandisa umthamo wegazi kwimikhumbi yakho (kwaye ke, uxinzelelo lwegazi), ngokutsho kwe-American Heart Association.

Iicarotenoids ezikwi-butternut squash zinokugcina intliziyo yakho isempilweni kwaye yomelele. Izifundo ezininzi zibonisa ukuba i-carotenoids-efana ne-beta-carotene, i-lutein, kunye ne-zeaxanthin kwi-squash ye-butternut-inamandla okukhuthaza impilo ye-cardiovascular and prevention disease, ngenxa yengxenye enkulu yokukwazi ukunciphisa uxinzelelo lwegazi kunye nokunciphisa ukuvuvukala. Enyanisweni, uphando lwabantu be-2,445 lufumene ukuba ngokudibanisa imihla ngemihla yemifuno ephuzi-orenji, umngcipheko wesifo senhliziyo wehla ngama-23 ekhulwini.

Yehlisa uMngcipheko woMhlaza

Ukuba ujonge ukutya kwakho ii-antioxidants, fikelela kwesi squash sasebusika. "I-squash ye-Butternut iqulethe i-vitamin C, [i-vitamin] E, kunye ne-beta-carotene, zonke ezo zi-antioxidants ezinamandla," kuchaza u-Byrd. Ngamanye amazwi, bakhaba uxinzelelo lwe-oxidative kwi-curb.

Nantsi indlela esebenza ngayo. Oku kubalulekile kwimpilo ephezulu, njengoko i-radicals yasimahla inokukhokelela kuxinzelelo lwe-oxidative, into edityaniswa nezimo ezingapheliyo ezifana nomhlaza, isifo se-Alzheimer, kunye nokungaphumeleli kwentliziyo, ngokutsho kophononongo olupapashwe Unyango lwe-Oxidative kunye nobude beSelfowuni. Kwaye i-beta-carotene ibonakalisiwe ukuba ikhuthaza unxibelelwano phakathi kweeseli, ezinokuphelisa ukukhula kweeseli zomhlaza, ngokwenqaku le-2020 kwiphephancwadi. Isayensi yokutya kunye nesondlo.

Ukomeleza Impilo Yamathambo

Ayina calcium nje kuphela i butternut squash, kodwa inemanganese, into ethi "ibalulekile ekufunxeni kwecalcium kunye nasekukhuleni kwamathambo," utshilo uByrd. Enye ikomityi ye squash ebhakiweyo ye butternut ino 0.35 mg we manganese. Oko kumalunga nesihlanu semihla ngemihla esicetyiswayo ukutya (i-1.8 milligrams) kwabasetyhini abaneminyaka eli-19 okanye ngaphezulu. Ukwenziwa kwe-collagen, uyongeza. Le yinto enkulu kakhulu kuba i-collagen inceda ukuphilisa amanxeba, ukomeleza amathambo, kunye nolusu olutyebileyo, ukuhambisa izibonelelo ngaphakathi nangaphandle. (Bona kwakho: Ngaba kufuneka Wongeze iCollagen kukutya kwakho?)

Indlela yokusika kwaye usitye iButternut Squash

″ Xa ukhetha isikwashi se-butternut esitsha, khetha enye nge-rind eqinileyo, egudileyo ngaphandle kwemivumbo emikhulu okanye imikrwelo, uyacebisa uLeininger. Kuyafana nesiqu; ukuba inobuqhophololo okanye iyangunda, yishiye ngasemva. ″ Isikwashi kufuneka sizive sinzima, [uphawu] oluhle lokuba sivuthiwe kwaye silungele ukutyiwa. Khangela umbala onzulu we-beige kwaye akukho mabala aluhlaza, uyongezelela. (Eyeleleneyo: I-Chayote squash Ngaba kukutya okusempilweni okusempilweni ongakhange ukuve kodwa kuyafuneka kubomi bakho)

I-rind enzima inokuba nzima ukuyicoca, ngoko ke thatha ithiphu eLeininger kunye ne-microwave yonke i-squash imizuzu emibini ukuya kwemithathu ukunceda ukuthambisa i-rind. Ukusuka apho, ″ uyibeke ecaleni unqumle iziphelo, emva koko ususe irind usebenzisa isicoci semifuno okanye imela ebukhali. -Inch Swiss Classic Paring Knife (Thenga It, $9, amazon.com).

Emva koko, yinqumle kwisiqingatha kwaye usebenzise icephe ukususa ii-insides kunye nembewu- kodwa sukuyiphosa okwangoku. Imbewu iyatyiwa kwaye inesondlo, inika i-monounsaturated fatty acids (amafutha "amahle") kunye no-vitamin E, ngokophando olupapashwe kwi I-PLoS Inye. Ke, qiniseka ukuyigcina imbewu ukuba ufuna ukuyosa (njenge Imbewu yethanga) kamva. Kwaye okokugqibela, sika isikwashi sibe ziityhubhu okanye izilayi, emva koko upheke.

Ukuba awufuni ukujongana nokuxobuka, ungosa isikwashi emva koko ukhuphele ngaphandle inyama. Sika ngokulula i-squash kwisiqingatha sobude, uze ususe imbewu kunye ne-pulp enentambo. Bhrasha inyama ngeoyile kwaye uyibeke kwisitya sokubhaka, usike icala phantsi. Bhaka kwi-400 ° Fahrenheit malunga nemizuzu engama-45, utshilo u-Byrd, okanye kude kube yinyama ethambileyo kunye ne-scoopable. Ngokuxhomekeke kubukhulu be-squash yakho, unokufuna ukupheka ixesha elifutshane okanye elide, ngoko gcina iliso kwi-oven.

Unokufumana kwakhona isikwashi sasemini esineqhwa kunye nenkonkxa kwivenkile yokutya. "Njengoko i-squash enomkhenkce ingekho kwi-sauce, isondlo silingana ne-squash esitsha," kusho uLeininger. Okwangoku, ukuba ucinga ngezinto ezifakwe enkonkxiweyo, ucebisa ukuba uhambe ngaphandle kwesodium eyongeziweyo. Ungayijikeleza le nto ngokuthi ukucoca ulwelo nokucoca umngqusho, uyacacisa.Ithanga le squash liyafumaneka nakwezokutya esele zilungisiwe, ezinje ngeesuphu zebhokisi okanye iisosi ezineembiza. amathandabuzo, khangela iimveliso ezinezithako ezininzi kunye nezongezo ezincinci - okanye ukhethe eyona nto yokwenyani.

Kweli nqaku, nantsi indlela yokonwabela i-squash ye-butternut ekhaya:

• Isinamoni kunye nenutmeg: Ukuze ufumane i-autumn vibes yokugqibela, u-Byrd ucebisa ukugcadiswa kwe-squash ene-sinamon kunye ne-nutmeg, kunye netyuwa, ipepile kunye ne-garlic powder. Yidla iityhubhu ngokwazo okanye uziphose kwisaladi yokuwa.
• Ixutywe kwi-hummus: Zama ukwenza i-hummus nge-squash ye-butternut endaweni yeembotyi ze-garbanzo, uthi u-Leininger, ocebisa ukuba uyisebenzise njengokusabalalisa kwisandwich. Unokuyisebenzela njengokuntywila kunye nabaqhekezi bengqolowa.
• Kwii-smoothies: Ithanga ngubani? Tshintshela izinto kunye ne-butternut squash smoothie, ugcwalise ubisi lwe-almond kunye nesinamon ngokuziva ngokunzulu. (Enye indlela efanelekileyo yokufumana ezo vibes zimnandi zicocekileyo? isuphu ebusika esempilweni- okanye ezimbini.)
• Njengesidlo sakusasa: ″I-Beta carotene kunye nevithamin A ziyanyibilika ngamafutha, okuthetha ukuba zifunxwa kakuhle ngumzimba xa zityiwa ngamanqatha asempilweni, [njengeoyile yomnquma, "ucacisa uLeininger. Kwaye esi sidlo senza oko: sautéeing butternut isikwashi esine EVOO kunye netswele lesidlo sakusasa esinexabiso eliphezulu. Yongeza iqanda okanye amabini kwaye unesidlo sakusasa esimnandi, utshilo.

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