Ngaba Ispaghetti squash Sikulungele? Amanqaku ezondlo kunye nokunye

Umxholo

• Ipakishwe ngeeVithamini kunye neMinerali
• Isityebi kwii-Antioxidants
• Ngamana unokunceda ukukhuthaza iMpilo yokuGaya ukutya
• Uncedisa ukunciphisa umzimba
• Izinto eziguquguqukayo kunye noLonwabo
• Kulula ukuyilungiselela
• Isenokungabi Yeyomntu Wonke
• Umgca osezantsi

I-spaghetti squash yimifuno yasebusika edlamkileyo eyonwabileyo ngencasa yayo ye-nutty kunye neprofayili enomtsalane yesondlo.

Ngokusondelelene kakhulu namathanga, isikwashi kunye ne-zucchini, ispaghetti squash siza ngobukhulu obahlukeneyo, iimilo, kunye nemibala, ukusuka kumhlophe-mnyama ukuya kuorenji omnyama.

Ayiphelelanga kwiikhalori kuphela kwaye ilayishwe ngezondlo kodwa ikwahambelana nenani lezibonelelo zempilo.

Eli nqaku liphonononga isondlo, izibonelelo, kunye nokuhla okunokubakho kwispaghetti squash kwaye inikezela ngeengcebiso ngendlela yokongeza kwisidlo sakho.

Ipakishwe ngeeVithamini kunye neMinerali

I-spaghetti squash kukutya okuxineneyo, okuthetha ukuba ziphantsi kweekhalori kodwa ziphezulu kwiivithamini kunye neeminerali eziphambili.

Ngokukodwa, ispaghetti squash ngumthombo olungileyo wefayibha, ivithamin C, imanganizi, kunye nevithamini B6.

Ikomityi enye (155 grams) yespaghetti squash esiphekiweyo sibonelela ngezi zinto zilandelayo ():

• Iikhalori: 42
• IiCarbs: Iigrama ezili-10
• Ifayibha: 2.2 iigrem
• Iprotheni: 1 gram
• Amafutha: 0.5 grams
• Vitamin C: I-9% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Imanganizi: I-8% ye-RDI
• Vitamin B6: I-8% ye-RDI
• I-Pantothenic acid: I-6% ye-RDI
• Niacin: I-6% ye-RDI
• Potassium: I-5% ye-RDI

I-spaghetti squash ikwanazo nexabiso elincinci le-thiamine, magnesium, folate, calcium, kunye nentsimbi.

I-Spaghetti squash sisezantsi kwiikhalori kodwa sinefayibha ephezulu, ivithamin C, imanganizi, kunye nevithamini B6.

Isityebi kwii-Antioxidants

Antioxidants yimixube enamandla enokunceda ekulweni iiradicals zasimahla, oko ke kuthintela uxinzelelo lwe-oxidative kunye nokunciphisa ukonakala kwiiseli zakho.

Uphando lubonisa ukuba i-antioxidants inokunceda ekuthinteleni iimeko ezingapheliyo ezinjengesifo sentliziyo, isifo seswekile kunye nomhlaza ().

Iindidi zesquash zasebusika ezinje nge-spaghetti squash zilayishwe nge-antioxidants.

Ngokukodwa, isikwashi sasebusika sibonelela nge-beta-carotene eninzi-isityalo esinamandla esinokunceda ukukhusela iiseli zakho kunye ne-DNA kumonakalo (, 4).

I-Spaghetti squash siphezulu ku-vitamin C, ophindaphindiweyo njenge-antioxidant kwaye ubonakalisiwe ukuba udlala indima ebalulekileyo kuthintelo lwezifo (,).

Ispaghetti squash siphezulu kwi-beta-carotene kunye nevithamin C - ii-antioxidants ezimbini ezinokuthi zithintele ukwakheka okukhululekile kwaye zinciphise umngcipheko wezifo ezingapheliyo.

Ngamana unokunceda ukukhuthaza iMpilo yokuGaya ukutya

Ispaghetti squash ngumthombo obalaseleyo wefayibha. Ikomityi enye (155-gram) iphakela iipakethe ezi-2.2 gram-9% yeemfuno zakho zemihla ngemihla zefayibha ().

Ifayibha ihamba kancinci kwinkqubo yakho yokwetyisa, ukongeza isambuku kwisitulo sakho, esikhuthaza rhoqo kwaye sinciphise ukuqunjelwa ().

Ukuthatha ukutya kwakho ifayibha kunokunceda kwizinto ezininzi zempilo yokwetyisa.

Ngapha koko, uphando lubonisa ukuba ukutya okunefayibha ephezulu kunokuba luncedo ekunyangeni iimeko ezinje nge-diverticulitis, izilonda zamathumbu, ii-hemorrhoids, kunye nesifo se-reflux se-gastroesophageal (GERD) ().

Ukongeza enye ukuya kwezimbini zokunikwa kwespaghetti squash kwisidlo sakho kunye nezinye iintlobo zokutya okunefayibha kunokunyusa ukuhlala rhoqo kunye nokugcina inkqubo yakho yokwetyisa isebenza ngokutyibilikayo.

Ispaghetti squash siqulathe ifayibha eninzi, enokuthi ikhuthaze ukuhlala rhoqo kwaye incede ekunyangeni imiba yokugaya ukutya efana ne-diverticulitis, izilonda zamathumbu, ii-hemorrhoids kunye ne-GERD.

Uncedisa ukunciphisa umzimba

Ispaghetti squash siphantsi kweekhalori kodwa sinefayibha ephezulu, sisenza ukhetho olusempilweni lokutya okujikeleze ukutya okujikeleze kakuhle.

I-Fibre ixhasa ukuncipha komzimba ngokucotha ukukhupha isisu sakho kunye nokuzinzisa amanqanaba eswekile yegazi ukunciphisa indlala kunye nokutya (,).

Kwaye kunye neekhalori ezingama-42 ngekomityi nganye (155 gram), ukusebenzisa isikwashi sespaghetti njengenye yeekhalori ezisezantsi kwiiresiphi ezinjengegratin, casseroles, lasagna, okanye izitya zepasta kunokunceda ukukhuthaza ukwehla kobunzima.

Ikomityi enye (155 gram) yespaghetti esiphekiweyo sinama-28% eekhalori zekomityi enye (242 gram) yespaghetti esiphekiweyo ().

I-spaghetti squash iphantsi kweekhalori kwaye inefayibha ephezulu, isenza ukuba sidibanise kakhulu ukutya okunciphisa umzimba.

Izinto eziguquguqukayo kunye noLonwabo

I-spaghetti squash yimifuno yasebusika enevumba elithozamisayo kunye nokuthungwa okunamandla okusebenza kakuhle kwiindlela ezininzi zokupheka.

Inokubhaka ngokulula, ibiliswe, ifakwe i-steamed, okanye i-microwaved kwisidlo esimnandi nesinempilo.

Ngokukodwa, ithathe indawo eyaziwayo ye-pasta kuba inokunciphisa inani le-carb kunye neekhalori zesidlo sakho ngelixa ivumela ezinye iincasa kwiresiphi yakho ukuba ikhanye.

Sebenzisa ispaghetti squash endaweni yeeodles kwaye uyimatanise nezithako ezinje ngeebhola zenyama, isosi ye-marinara, igalikhi, okanye iparmesan.

Unokuzama ukuyifaka ukwenza izikhephe zespaghetti squash okanye ukuyisebenzisa kwi-fritters, casseroles, okanye brown hash.

I-spaghetti squash sisithako esinezinto ezininzi. Ungayibhaka, uyose, okanye uyisebenzise kwimicrowave kwiindlela zokupheka ezahlukeneyo.

Kulula ukuyilungiselela

I-spaghetti squash ilula ukuyilungisa kwaye yenza indawo ephantsi ye-carb yee-noodle kwiitya zakho ozithandayo zepasta.

Ukuze uqalise, sika i-squash kwisiqingatha sobude kwaye ukhuphe imbewu ngecephe.

Emva koko, gxobhoza isiqingatha ngasinye ngeoli yeoli, ixesha kunye netyuwa, kwaye ubeke ecaleni ngecala kwiphepha lokubhaka kunye necala elisikiweyo lijonge phantsi.

Roast squash kwi-oveni yakho ngo-400 ° F (200 ° C) malunga nemizuzu engama-40-50 okanye kude kube yithenda yefolokhwe.

Xa isikwashi sakho siphekwe ngokupheleleyo, sebenzisa ifolokhwe ukukrwela imicu efana nespaghetti.

Okokugqibela, yigqibe ngokukhetha isinongo, iisosi, kunye nokuthambisa-okufana negalikhi, iparmesan, isosi ye-marinara, iibhola zenyama, okanye ii-veggies- kwaye wonwabe njengenxalenye yesidlo esimnandi nesinempilo.

Lungisa isikwashi esenziwe nge-spaghetti ngokugcoba isikwashi, ukrwele imicu, kunye nokongeza ii-toppings zakho ozithandayo.

Isenokungabi Yeyomntu Wonke

Nangona i-spaghetti squash sisondlo kakhulu, kukho izinto ezithile ekufuneka uzigcine engqondweni ngaphambi kokuba ukongeze kukutya kwakho.

Abantu abathile banokuba ne-allergies kwimifuno yasebusika enje nge-spaghetti squash, enokubangela ukuba kubekho ukutya komzimba, okunje ngemihlathi, ukurhawuzelela, ukudumba kunye nemicimbi yokwetyisa ().

Ukuba ufumana ezi okanye naziphi na ezinye iimpawu ezigwenxa emva kokutya isikwashi esinqabileyo, yeka ukusetyenziswa ngokukhawuleza kwaye ubonane nogqirha wakho.

Ngapha koko, ispaghetti squash sisezantsi kakhulu kwiikhalori.

Ngelixa oku kunokuba luncedo kakhulu kwabo bafuna ukunciphisa ubunzima obungaphezulu, kubalulekile ukunqanda ukusika iikhalori kakhulu, njengoko ukuthintelwa okunzima kweekhalori kunganciphisa umlinganiso womzimba wakho (,).

Ukunyusa izibonelelo ezinokubakho zezempilo zespaghetti squash, khetha ii-toppings ezisempilweni kwaye uzidibanise nokunye ukutya okunesondlo njengeeveggies, imifuno, iziqholo, amafutha asempilweni, kunye neeproteni ezibhityileyo.

I-Spaghetti squash inokubangela i-allergies yokutya kwaye iphantsi kakhulu kwiikhalori. Iziphumo ezilungileyo, zidibanise kunye nokunye ukutya okunempilo kunye ne-toppings.

Umgca osezantsi

I-spaghetti squash yimifuno yasebusika etyebileyo kwiivithamini, iiminerali kunye nee-antioxidants.

Ngenxa yekhalori ephantsi kunye nomxholo wefayibha ephezulu, inokunceda ukunciphisa umzimba kunye nempilo yokwetyisa.

Zama i-squash egcadiweyo njenge-carb esezantsi kwi-pasta, idityaniswe nemifuno, iiprotein, ukutya okuziinkozo kunye namafutha asempilweni.