Ngaba iButternut squash ilungile kuwe? Iikhalori, iiCarbs, kunye nokunye

Umxholo

• Sityebile kwizondlo kwaye sisezantsi kwiiKhalori
• Ipakishwe ngeeVithamini kunye neMinerali
• Umxholo ophezulu we-Antioxidant unokunciphisa umngcipheko weSifo
• Umhlaza
• Isifo sentliziyo
• Ukwehla kwengqondo
• Ngamana unganceda ukuncipha komzimba
• Ungayongeza njani kukutya kwakho
• Umgca osezantsi

I-squash ye-Butternut yi-squash ebusika e-orenji, ebhiyozelwa ngenxa yokuguquguquka kwayo kunye nencasa, incasa ye-nutty.

Nangona ihlala icingelwa ukuba yimifuno, ibutternut squash sisiqhamo.

Inokusetyenziswa okuninzi kokutya kwaye yenza ukongeza okuhle kwiindlela ezininzi zokupheka ezimnandi nezinencasa.

I-squash ye-Butternut ayisiyoncasa nje kuphela kodwa ikwafaka iipakethi zeevithamini, iiminerali, ifayibha kunye nee-antioxidants.

Eli nqaku likuxelela yonke into oyifunayo malunga ne-squash butternut, kubandakanya ukutya kwayo, izibonelelo zempilo, kunye nendlela yokongeza kwisidlo sakho.

Sityebile kwizondlo kwaye sisezantsi kwiiKhalori

Nangona ungatya ibutternut squash eluhlaza, lo squash wasebusika uqhele ukosa okanye ukubhaka.

Ikomityi enye (205 gram) yomngqusho ophekiweyo webutternut ubonelela ():

• Iikhalori: 82
• IiCarbs: 22 iigrem
• Iprotheni: 2 iigrem
• Ifayibha: 7 iigrem
• Vitamin A: I-457% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin C: Iipesenti ezingama-52 ze-RDI
• Vitamin E: I-13% ye-RDI
• I-Thiamine (B1): I-10% ye-RDI
• I-Niacin (B3): I-10% ye-RDI
• IPyridoxine (B6): I-13% ye-RDI
• Uhlobo (B9): I-10% ye-RDI
• Magnesium: I-15% ye-RDI
• Potassium: I-17% ye-RDI
• Imanganizi: I-18% ye-RDI

Njengoko ubona, ibutternut squash iphantsi kweekhalori kodwa ilayishwe ngezinongo ezibalulekileyo.

Ngaphandle kweevithamini kunye neeminerali ezidweliswe apha ngasentla, ikwangumthombo olungileyo wecalcium, isinyithi, i-phosphorus, kunye nobhedu.

I-squash ye-Butternut iphantsi kweekhalori kodwa iphezulu kwizondlo ezininzi, kubandakanya i-vitamin A, i-vitamin C, i-magnesium kunye ne-potassium.

Ipakishwe ngeeVithamini kunye neMinerali

Ithanga squash ngumthombo obalaseleyo weevithamini kunye neeminerals.

Ikomityi enye (205-gram) ephekela ithanga eliphekiweyo libonelela ngaphezulu kwe-450% ye-RDI kwi-vitamin A nangaphezulu kwama-50% e-RDI kwivitamin C ().

Ikwacebile ngee-carotenoids- kubandakanya i-beta-carotene, i-beta-cryptoxanthin, kunye ne-alpha-carotene- ezizizidali zombala ezinika ibutternut squash umbala wayo oqaqambileyo.

Ezi khompawundi zi-provitamin A carotenoids, nto leyo ethetha ukuba umzimba wakho uziguqula zibe zi-retinal kunye ne-retinoic acid -iifom ezisebenzayo ze-vitamin A ().

I-Vitamin A ibalulekile ekulawuleni ukukhula kweeseli, impilo yamehlo, impilo yethambo kunye nokusebenza komzimba ().

Ukongeza, kubalulekile ekukhuleni kosana olungekazalwa nakuphuhliso, okwenza i-vitamin ebalulekileyo koomama abaza kuba.

I-squash ye-Butternut ikwacebile ku-vitamin C - isondlo esinyibilikayo emanzini esifunekayo ekusebenzeni komzimba, i-collagen synthesis, ukupholisa amanxeba, kunye nokulungisa izicwili ().

Zombini iivithamini A kunye no-C zisebenza njengee-antioxidants ezinamandla emzimbeni wakho, zikhusela iiseli zakho kumonakalo obangelwe ziimolekyuli ezingazinzanga ezibizwa ngokuba ziiradicals simahla.

I-Vitamin E yenye ye-antioxidant kwi-squash ye-butternut enceda ukukhusela kumonakalo omkhulu wasimahla kwaye inokunciphisa umngcipheko weemeko ezinxulumene nobudala, ezifana nesifo se-Alzheimer's ().

Le squash yasebusika ikwapakishwe ziivithamini ze-B- kubandakanya ifolthi kunye neB6- efunwa ngumzimba wakho kumandla kunye nokwakheka kweeseli ezibomvu zegazi.

Ngaphezulu, iphezulu kwi-magnesium, i-potassium, kunye ne-manganese-zonke zidlala indima ebalulekileyo kwimpilo yethambo ().

Umzekelo, i-manganese isebenza njenge-co-factor kwi-bone mineralization, inkqubo yokwakha izicubu zethambo ().

I-squash ye-Butternut ngumthombo ogqwesileyo we-provitamin A carotenoids, i-vitamin C, iivithamini ze-B, i-potassium, i-magnesium kunye ne-manganese.

Umxholo ophezulu we-Antioxidant unokunciphisa umngcipheko weSifo

I-squash ye-Butternut ngumthombo omkhulu we-antioxidants enamandla, kubandakanya ivithamin C, ivithamin E, kunye ne-beta-carotene.

Antioxidants kunceda ukuthintela okanye ukucothisa ukonakala kweselula kunye nokunciphisa ukudumba, okunokunciphisa umngcipheko wezifo ezininzi ezingapheliyo.

Umhlaza

Uphando lubonakalisile ukuba ukutya okuphezulu kwii-antioxidants ezithile ezifumaneka kwi-squash ye-butternut - njenge carotenoid antioxidants kunye ne vithamin C - kunganciphisa umngcipheko wee cancer ezithile.

Umzekelo, uphononongo lubonakalisile ukuba ukutya kakhulu ukutya kwe-beta-carotene kunye ne-vitamin C kunokunciphisa umngcipheko womhlaza wemiphunga.

Ukujongwa kwakhona kwezifundo ezili-18 kufumanise ukuba abantu abane-beta-carotene yokutya okuphezulu babenomngcipheko ophantsi wama-24% womhlaza wemiphunga xa kuthelekiswa nalawo anentwana yokutya ().

Olunye uphononongo lwezifundo ezingama-21 lufumanise ukuba umngcipheko womhlaza wemiphunga wehle nge-7% kuyo yonke i-100 mg eyongezelelweyo ye-vitamin C ngosuku ().

Ngaphezu, uphononongo lwezifundo ezili-13 lubonise ukuba amanqanaba aphezulu egazi e-beta-carotene ayamene nomngcipheko ophantsi kakhulu wokufa kwabantu bonke, kubandakanya nokufa ngumhlaza ().

Isifo sentliziyo

Ukutya okuvelisiweyo kudala kunxulunyaniswa nomngcipheko osezantsi wesifo sentliziyo ().

Nangona kunjalo, imifuno etyheli kunye neorenji kunye neziqhamo- kubandakanya ibutternut squash- zibonisiwe zisebenza ngokukodwa ekukhuseleni isifo sentliziyo.

Ii-antioxidants ezifumaneka kule mifuno inemibala eqaqambileyo zinempembelelo enamandla kwimpilo yentliziyo.

Isifundo kubantu abangama-2,445 sabonisa ukuba umngcipheko wesifo sentliziyo wehla nge-23% kuyo yonke imihla eyongezelelweyo yokukhonza imifuno e-orenji etyheli ().

Kucingelwa ukuba ii-carotenoids ezifumaneka kule mifuno zikhusela impilo yentliziyo ngokuthoba uxinzelelo lwegazi, ukunciphisa ukudumba, kunye nokulawula ukubonakaliswa kohlobo oluthile olunxulumene nesifo sentliziyo ().

Ukwehla kwengqondo

Iindlela ezithile zokutya, njengokutya ukutya okune-antioxidant, kunokukhusela ekunciphiseni kwengqondo.

Isifundo seminyaka eli-13 kubantu abayi-2,983 esidibanisa indlela yokutya etyebileyo ye-carotenoid kunye nenkumbulo ephuculweyo yenkumbulo, ingqalelo ebonakalayo, kunye nokuthetha ngokutyibilikayo ngexesha lokuguga ().

Ngapha koko, ukutya okuninzi okutya i-vitamin E kunokuba nefuthe elikhuselayo kwisifo se-Alzheimer's.

Isifundo seminyaka esi-8 kubantu abadala abayi-140 bafumanisa ukuba abo banamanqanaba aphezulu egazi e-vitamin E babenomngcipheko ophantsi wesifo se-Alzheimer xa kuthelekiswa nalawo anezinga eliphantsi lale vithamini ().

Umxholo ophezulu we-antioxidant webutternut squash unokunciphisa umngcipheko weemeko ezithile, kubandakanya isifo sentliziyo, umhlaza wemiphunga kunye nokwehla kwengqondo.

Ngamana unganceda ukuncipha komzimba

Ikomityi enye (i-205 gram) ye-butternut squash ephekiweyo ineekhalori ezingama-83 kuphela kwaye ibonelela nge-gram ezisixhenxe zokugcwalisa ifayibha-eyenza ukuba ibe lukhetho oluhle kakhulu ukuba ufuna ukunciphisa umzimba kunye namafutha omzimba.

Iqulethe zombini ifayibha engenakunyibilika kwaye inyibilike. Ngokukodwa, i-fiber e-soluble idibene nokulahleka kweoli kwaye ibonakaliswe ukunciphisa ukutya, okubalulekileyo xa uzama ukulawula i-calories yakho ().

Izifundo ezininzi ziye zafumanisa ukuba ukutya ifayibha ephezulu kukhuthaza ukunciphisa umzimba kunye nokunciphisa amanqatha omzimba.

Isifundo esenziwe kubantwana abayi-4,667 nakwishumi elivisayo sibonakalise ukuba umngcipheko wokutyeba kakhulu wehle nge-21% kwabo bane-fiber ephezulu abathathiweyo xa kuthelekiswa nabo batya eyona fiber ().

Ukongeza, uphononongo lwabafazi abangama-252 lubonise ukuba kwigramu nganye ukonyuka kwifayibha yokutya iyonke, ubunzima bwehlile nge-0.55 yeepawundi (i-0.25 kg) kunye namafutha ehle nge-0.25 yenqaku lepesenti ().

Kwaye ukutya okune-fiber ephezulu kunokunceda ukugcina ubunzima ekuhambeni kwexesha. Isifundo seenyanga ezili-18 kwabasetyhini sifumanise ukuba abo banefayibha ephezulu baphulukene nobunzima kunabo banesondlo esisezantsi- kubonisa ukuba ifayibha ibalulekile ekulahlekeni kobunzima bexesha elide ().

Ukongeza i-squash butternut kwizidlo zakho yeyona ndlela ilungileyo yokunciphisa indlala kunye nokwenza ukuba i-fiber ifumane ukutya.

I-squash ye-Butternut iphantsi kweekhalori kwaye igcwele i-fiber-eyenza ukuba ibe lukhetho olukhulu kuso nasiphi na isicwangciso sokulahleka kwesisindo.

Ungayongeza njani kukutya kwakho

Ukongeza ibutternut squash ekudleni kwakho yeyona ndlela ibalaseleyo yokuphucula impilo yakho iyonke.

Yinto eguquguqukayo edibanisa kakuhle kunye noluhlu olubanzi lweencasa - ukusuka kwiswiti ukuya kwiziqholo.

Nazi iimbono ezimbalwa zokubandakanya isikwashi se-butternut kuzo zombini izitya ezimnandi nezinencasa:

• Sika umngqusho wamathanga ube ziityhubhu uze uwose ngeoyile yeoyile, ityuwa, kunye nepepile kwisitya esikhawulezayo esimnandi.
• Ukutshintsha iitapile kunye nebutternut squash xa usenza iifriji zasekhaya.
• Isaladi eziphezulu kunye ne-squash ye-butternut eyosiweyo yokunyusa ifayibha.
• Yongeza i-squid butternut squash kwizinto ezibhakiweyo, ezinje ngesonka kunye ne-muffins.
• Sebenzisa ibutternut squash puree kunye nobisi lwekhokhonathi ukwenza isuphu enencasa, engenabisi.
• Yiphosa iziqwenga zebutternut squash kwiisityu ezisukekayo.
• Yenza isilili yemifuno ngokudibanisa iimbotyi, iziqholo, isosi yetumato, kunye nebutternut squash.
• Izinto eziphekiweyo i-butternut squash halves kunye nomxube wakho owuthandayo weenkozo, ii-veggies, kunye netshizi kwisidlo sangokuhlwa semifuno.
• Yongeza umngqusho ophekiweyo kwizitya zepasta okanye uwusebenzise njengososi wepasta.
• UMash upheke isikwashi se-butternut ngetyuwa, ubisi, kunye nesinamon kwisitya esine creamy esecaleni.
• Yitya umngqusho weethanga kunye namaqanda kwisidlo sakusasa esimnandi.
• Sebenzisa i-squash yethanga engagalelwanga endaweni yethanga xa usenza iipie okanye itarts.
• Yongeza i-caramelized butternut squash kwii-quiches kunye ne-frittatas.
• Sebenzisa ibutternut squash endaweni yeetapile kwiikheri.
• Coca izilayi ezityhafileyo zebutternut squash kwiisaladi zencasa eyodwa kunye nokuthungwa.
• Zama ekhitshini lakho ngokuzama isutternut squash endaweni yeminye imifuno enesitatshi, enje ngeetapile, ithanga, okanye ibhatata.

I-squash ye-Butternut inokudibaniswa kwiindidi ezahlukeneyo zokupheka okumnandi kunye nokunencasa, okunje ngesityu kunye neepie.

Umgca osezantsi

I-squash ye-Butternut ityebile kwiivithamini, iiminerali, kunye ne-antioxidants yokulwa nezifo.

Le khalori isezantsi, isikwashi sasebusika esityebileyo esinokutya sinokukunceda ukuba unciphise umzimba kwaye ukhusele nxamnye neemeko ezinje ngomhlaza, isifo sentliziyo, kunye nokwehla kwengqondo.

Ngaphezulu, iyasebenziseka kwaye yongezwa ngokulula kuzo zombini izitya ezimnandi nezinencasa.

Ukubandakanya isikwashi se-butternut kukutya okunokulinganisela yindlela elula kwaye emnandi yokunyusa impilo yakho.