Acorn squash: Zakudya zabwino, maubwino, ndi momwe mungaphike

Zamkati

• Kodi squash ndi chiyani?
• Acorn zakudya zopatsa thanzi
• Ubwino wathanzi la squash squash
• Odzaza ndi zakudya zofunikira
• Gwero labwino la ma antioxidants
• Amalimbikitsa thanzi m'mimba
• Titha kuteteza ku matenda ena
• Momwe mungawonjezere squash squash ku zakudya zanu
• Mfundo yofunika

Ndi mtundu wake wowala komanso kukoma kokoma, squash yamtengo wapatali imapanga chisankho chosangalatsa cha carb.

Sizokoma zokha komanso zimadzaza ndi michere. Kuphatikiza apo, imatha kukupatsani maubwino angapo athanzi.

Nkhaniyi ikufotokoza za squash squash, kuphatikiza zakudya, zopindulitsa, ndi kagwiritsidwe ntchito kophikira.

Kodi squash ndi chiyani?

Acorn squash ndi mtundu wa sikwashi wozizira wa banja la Cucurbitaceaeor gourd, womwe umaphatikizaponso dzungu, butternut sikwashi, ndi zukini ().

Ili ndi mawonekedwe onga acorn okhala ndi khungu lokhazikika lomwe limatha kusiyanasiyana mumtundu wakuda wobiriwira mpaka woyera. Komabe, mitundu yolimidwa kwambiri imakhala yobiriwira mdima ndipo nthawi zambiri imakhala ndi chigamba cha lalanje lowala pamwamba.

Sikwashi ya Acorn imakhala ndi mnofu wokoma, wachikasu-lalanje womwe umakhala ndi zonunkhira pang'ono. Amakula m'maiko ambiri padziko lapansi koma makamaka otchuka ku North America.

Ngakhale kuti amadziwika kuti ndi zipatso, amawerengedwa kuti ndi wowuma ndipo amatha kugwiritsidwa ntchito chimodzimodzi ndi masamba ena apamwamba kwambiri, monga mbatata, sikwashi yam'madzi, ndi mbatata.

Amakondedwanso ndi alimi am'nyumba, chifukwa amakula mosavuta ndipo amatha kusungidwa kwa mwezi umodzi atachiritsidwa ndikuwasunga bwino, ndikupereka chopereka chopatsa thanzi nthawi yomwe masamba ena atsopano amakhala osowa.

Acorn zakudya zopatsa thanzi

Monga sikwashi ina yozizira, squash squash imakhala yopatsa thanzi kwambiri, imapereka mavitamini, michere, ndi fiber.

Chikho chimodzi (205 magalamu) cha zipatso zamphesa zophika ():

• Ma calories: 115
• Ma carbs: Magalamu 30
• Mapuloteni: 2 magalamu
• CHIKWANGWANI: 9 magalamu
• Provitamin A: 18% ya Daily Value (DV)
• Vitamini C: 37% ya DV
• Thiamine (vitamini B1): 23% ya DV
• Pyridoxine (vitamini B6): 20% ya DV
• Folate (vitamini B9): 10% ya DV
• Chitsulo: 11% ya DV
• Mankhwala enaake a: 22% ya DV
• Potaziyamu: 26% ya DV
• Manganese: 25% ya DV

Ngakhale squash squash ili ndi ma calories ochepa, imadzaza ndi michere yambiri.

Imakhala ndi vitamini C wambiri, michere yosungunuka ndi madzi yomwe imalimbikitsa chitetezo cha mthupi pothandizira chitetezo cha chitetezo cha mthupi komanso kuteteza ku ma microbes omwe angakhale ovulaza ().

Ndiwonso gwero labwino kwambiri la mavitamini a B, omwe amaphatikizidwa pakupanga maselo ofiira am'magazi komanso kagayidwe kake, komanso ma electrolyte magnesium ndi potaziyamu, zomwe ndizofunikira kwambiri pakugwira ntchito kwa minofu ndikuwongolera kuthamanga kwa magazi ().

Kuphatikiza apo, squash squash ili ndi michere yambiri, michere yomwe imafunikira kuti chimbudzi chikhale chathanzi ndipo imathandiza kwambiri popewa matenda ().

Acorn squash ndi sikwashi wokoma wachisanu wokhala ndi ma calories ochepa omwe amakhala ndi michere yambiri, kuphatikiza vitamini C, potaziyamu, ndi magnesium.

Ubwino wathanzi la squash squash

Chifukwa cha zakudya zopatsa thanzi, squash squash imapereka zabwino zina zathanzi.

Odzaza ndi zakudya zofunikira

Acorn squash ndi chisankho chopatsa thanzi kwambiri.Ndili ndi mavitamini ndi michere yambiri yomwe imalimbikitsa thanzi lanu m'njira zosiyanasiyana.

Thupi lowala lalanje la sikwashi lodzaza ndi vitamini C, mavitamini a provitamin A, B, potaziyamu, magnesium, iron, ndi manganese, zonse zomwe ndizofunikira kwambiri paumoyo.

Mosiyana ndi magalasi oyenga bwino monga mpunga woyera ndi pasitala yoyera, squash squash ndi gwero labwino kwambiri la fiber, yomwe imachedwetsa kugaya chakudya, imathandizira kuwongolera shuga wamagazi, komanso imalimbikitsa kudzaza ().

Gwero labwino la ma antioxidants

Sikwashi ya Acorn imadzaza ndi ma antioxidants, omwe ndi mankhwala omwe amateteza ku kuwonongeka kwa ma cell. Zakudya zomwe zili ndi ma antioxidants awonetsedwa kuti muchepetse chiopsezo chamatenda osiyanasiyana, monga matenda amtima ndi khansa zina ().

Ndizolemera kwambiri mu mitundu ya zomera yotchedwa carotenoids, yomwe imakhala ndi mphamvu zowononga antioxidant. M'malo mwake, pambuyo pa kaloti, sikwashi yozizira ngati mitundu yazipatso ndiye gwero loopsa kwambiri la carotenoid alpha carotene ().

Zakudya zolemera kwambiri mu carotenoids zomwe zimapezeka mu squash squash, kuphatikiza alpha carotene, beta carotene, ndi zeaxanthin, zitha kuteteza ku matenda a shuga a mtundu wachiwiri, khansa yam'mapapu, kuchepa kwamaganizidwe, ndi zovuta zokhudzana ndi maso (,,).

Kupatula pa carotenoids, squash squash ili ndi vitamini C wambiri, womwe umaperekanso zida za antioxidant ().

Amalimbikitsa thanzi m'mimba

Sikwashi ya Acorn imadzaza ndi zonse zosungunuka komanso zosungunuka. Ngakhale ali ndi magwiridwe osiyanasiyana mthupi lanu, onse amatenga mbali zofunikira pakudya m'mimba.

CHIKWANGWANI chosasungunuka chimawonjezera chimbudzi chanu pomwe fiber yosungunuka imawachepetsa, kupewa kudzimbidwa komanso kuthandizira matumbo nthawi zonse ().

Mitundu yonse ya fiber imathandizanso mabakiteriya ochezeka omwe amakhala m'matumbo anu otchedwa maantibiotiki. Kukhala ndi tizilombo toyambitsa matenda m'mimba kumalimbitsa chitetezo chanu chamthupi komanso kumateteza kumatenda ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti zakudya zomwe zili ndi zipatso ndi ndiwo zamasamba zambiri monga squash squash zitha kuteteza kudzimbidwa, khansa yoyipa, komanso matumbo osakwiya (IBS) (,,).

Titha kuteteza ku matenda ena

Kuonjezera squash squash ku zakudya zanu ndi njira yabwino yotetezera thanzi lanu, chifukwa kuwonjezera kudya masamba kungachepetse chiopsezo chanu cha matenda ambiri.

Pomwe kafukufuku wokhudzana ndi zipatso za squash makamaka akusowa, umboni wochuluka umathandizira kulimbitsa thanzi la zakudya zomwe zili ndi ndiwo zamasamba.

Zakudya zolemera zamasamba zimathandizira kuchepetsa ziwopsezo zamatenda amtima, monga kuthamanga kwa magazi ndi cholesterol cha LDL (choyipa). Kuphatikiza apo, amateteza ku atherosclerosis, chikwangwani chambiri m'mitsempha mwanu chomwe chimakupatsani chiopsezo chodwala matenda amtima ndi stroke ().

Kuphatikiza apo, zakudya zomwe zili ndi zokolola zambiri monga squash squash zitha kuthandizira kupewa matenda amanjenje monga matenda a Alzheimer's komanso atha kuwonjezera moyo wonse (,).

Kuphatikiza apo, anthu omwe amadya masamba ambiri amakhala ochepa kuposa omwe amadya masamba ochepa. Kulemera kwambiri kapena kunenepa kwambiri kumawonjezera chiopsezo cha matenda ambiri, monga matenda amtima, matenda ashuga, ndi mitundu ina ya khansa (,,).

Kuonjezera squash squash pa zakudya zanu kumatha kukulitsa thanzi lanu m'njira zambiri ndikuchepetsa chiopsezo chanu chokhala ndi matenda osachiritsika, kuphatikiza matenda amtima komanso amisempha.

Momwe mungawonjezere squash squash ku zakudya zanu

Kuphatikiza pakupereka maubwino osiyanasiyana azaumoyo, squash squash ndiyabwino komanso yosunthika modabwitsa.

Itha kugwiritsidwa ntchito ngati gwero labwino la carb ndikusinthanitsanso masamba ena okhathamira, monga mbatata, mbatata, sikwashi yam'madzi, ndi dzungu.

Chifukwa chokoma, mtedza pang'ono, squash squash imathandizira kwambiri pazakudya zotsekemera komanso zokoma chimodzimodzi.

Itha kuphikidwa kapena kukazinga mu uvuni, komanso kuphika mu microwave kuti mupeze mbale yofulumira.

Njira imodzi yotchuka yokonzera sikwashi ndikudula pakati, kuthyola mbewu, kuthira mafuta, kenako kuphika magawo a uvuni pakadula 400 ℉ (200 ℃) mpaka utayandikira pafupifupi Mphindi 35-45.

Acorn squash amathanso kuduladutswa tating'onoting'ono ndikuwotcha, timene timafewetsa khungu, ndikupangitsa kuti azidya. Kudya khungu la squash squash kumatha kuwonjezera michere ya masamba, popeza khungu limadzaza ndi ma fiber komanso ma antioxidants ().

Nazi njira zina zosavuta, zokoma zophatikizira sikwashi pachakudya chanu:

• Ikani makapu ophika a sikwashi mu saladi kuti mukulitse mtundu.
• Gwiritsani ntchito sikwashi yoyeretsedwa m'malo mwa mbatata kapena dzungu popangira ma pie, buledi, ndi ma muffin.
• Mitengo ya sikwashi yokhala ndi quinoa yophika, mbewu za maungu, cranberries, ndi tchizi cha mbuzi kuti musankhe chakudya chamadzulo chodyera.
• Phatikizani magawo a squash wokazinga wokazinga ndi nthangala za makangaza, sliced ​​avocado, ndi arugula wa saladi wapadera.
• Mash anaphika sikwashi ndi mafuta pang'ono, mchere, ndi tsabola kuti asankhe chokoma m'malo mwa mbatata yosenda.
• Sakanizani sikwashi yophika ndi mkaka wa coconut, vanila protein ufa, sinamoni, batala wa amondi, ndi zidutswa za nthochi zachisanu kuti mudzaze smoothie.

Pali njira zambiri zosangalalira ndi sikwashi. Yesani kugwiritsa ntchito sikwashi wokoma uyu m'nyengo yachisanu m'malo mwa masamba anu osakanikirana kuti muwonjezere zakudya zanu.

Acorn squash ndiwothandiza kwambiri ndipo atha kugwiritsidwa ntchito m'malo mwa masamba ena osakanikirana mumaphikidwe okoma komanso okoma.

Mfundo yofunika

Acorn squash ali ndi michere yambiri, monga fiber, vitamini C, potaziyamu, ndi magnesium.

Imakhalanso ndi mankhwala ambiri opindulitsa, kuphatikizapo carotenoid antioxidants.

Zotsatira zake, squash squash imatha kulimbikitsa thanzi lathunthu komanso kuteteza motsutsana ndi matenda ena amtundu wa matenda amtundu wa shuga.

Kuphatikiza apo, sikwashi wonyezimira wowoneka bwinoyu ndi chinthu chosakanikirana chomwe chimawonjezera chidwi ndi zokometsera pazakudya zonse zotsekemera komanso zokoma.