Ubwino Waumoyo Wa Butternut squash Idzakupangitsani Kugwera Chakudya Chakumapeto Ichi

Zamkati

• Kodi Sikwashi Ndi Chiyani?
• Zowona Zazakudya za Butternut Squash
• Phindu Laumoyo Wa Butternut Squash
• Amalimbikitsa Kukula Kwathanzi
• Amazilamulira Magazi Shuga
• Amasunga Thanzi la Maso
• Imathandizira Ntchito Yathupi
• Imathandiza Kupewa Matenda a Mtima
• Amachepetsa Kuopsa kwa Khansa
• Kuchulukitsa Thanzi
• Momwe Mungadulire ndi Kudya Sikwashi ya Butternut
• Onaninso za

Zachidziwikire, maungu atha kukhala * mwana wabwino wazakudya, koma osayiwala za sikwashi ya butternut. Chodziwika ndi thupi lake lowala lalalanje komanso mawonekedwe a peyala, mphondayi imakhala ndi zakudya zofunikira monga fiber, antioxidants, ndi minerals. Ngati mwakonzeka kutero kugwa pokonda ubwino wa thanzi la butternut sikwashi (pamodzi ndi njira zambiri zogwiritsira ntchito), werengani.

Kodi Sikwashi Ndi Chiyani?

Pali chinthu chimodzi choyenera kuchokapo kaye, ndipo chikuwombani malingaliro anu: Sikwashi ya Butternut ndi chipatso. Inde, zowonadi! Amagwiritsidwa ntchito m'maphikidwe monga momwe mungapangire veggie (taganizirani: wokazinga, kutsukidwa, kutsukidwa), kuti tikhale omasuka, tizitcha "masamba" kuyambira pano.

Monga sikwashi wosiyanasiyana wazakudya, sikwashi ya butternut imagwera pakati pazakudya zina zooneka ngati zachilendo zaku South ndi Central America monga spaghetti squash, squorn squash, ndi dzungu - zonsezi, ngakhale zili ndi dzina, zimakula nthawi yachilimwe. Amangotchedwa 'squash yozizira' chifukwa amakula nyengo yozizira - pomwe khungu lawo limakhala lolimba - ndipo limatha kusungidwa nthawi yonse yozizira, malinga ndi College of Agriculture & Natural Resources ku University of Maryland.

Zowona Zazakudya za Butternut Squash

Monga mtundu wa sikwashi yozizira, sikwashi yam'madzi imakhala ndi mnofu (mkati) wokhala ndi potaziyamu, magnesium, calcium, mkuwa, ndi phosphorous, malinga ndi kafukufuku wofalitsidwa mu PLoS Mmodzi. Mulinso beta-carotene, carotenoid yomwe thupi limasandulika kukhala vitamini A yomwe imathandizira chitetezo cha mthupi, khungu ndi masomphenya, ndi zina zambiri, malinga ndi National Library of Medicine. Komanso, "beta-carotene imapatsa sikwashi mtundu wokongola wa lalanje, ndipo ndi mtundu womwewo womwe umapezeka mu kaloti," akutero katswiri wazakudya Megan Byrd, RD. Wolemba Zakudya ku Oregon. (Imathandizanso pazabwino zambiri zamango ndipo chithunzi chachikasu.)

Nayi kuwonongeka kwa kapu imodzi (205 magalamu) ya sikwashi yopanda mchere, malinga ndi US Department of Agriculture (USDA):

• 82 kcal
• 2 g mapuloteni
• 1 g mafuta
• 22 magalamu zimam'patsa mphamvu
• 7 magalamu a fiber
• 4 magalamu a shuga

Phindu Laumoyo Wa Butternut Squash

Palibe kukayika sikwashi ya butternut ili ndi mbiri yopatsa thanzi, koma izi zikutanthauza chiyani kwa inu? Werengani kuti mumve zaubwino wabutternut squash, malinga ndi akatswiri azakudya.

Amalimbikitsa Kukula Kwathanzi

"CHIKWANGWANI [chimawonjezera] chochuluka pogona, chomwe chimapangitsa kuti chikhale chosavuta kudutsa ndikukuyikani nthawi zonse," akufotokoza a Shannon Leininger, M.E.d., R.D., wolemba zamankhwala wovomerezeka komanso mwini wa LiveWell Nutrition. Pali vuto limodzi lokha: Achimereka ambiri samadya ulusi wokwanira. Anthu ambiri aku America amadya magalamu 15 patsiku, ngakhale kuti zakudya zomwe zimalimbikitsidwa tsiku lililonse ndi 25 mpaka 30 magalamu, malinga ndi University of California San Francisco Medical Center (UCSF Health).

Kuyika makeke anu a butternut kumatha kuthandizira. "Chikho chimodzi cha sikwashi ya cubed butternut chili ndi [pafupifupi] 7 magalamu a ulusi," akutero Leininger - kapena pafupifupi 25 peresenti ya mtengo watsiku ndi tsiku (DV) wa fiber, womwe ndi magalamu 28 pazakudya zopatsa mphamvu 2,000 tsiku lililonse, malinga ndi US Food. ndi Drug Administration (FDA). (Zokhudzana: Ubwino wa CHIKWANGWANI Chimapangitsa Kukhala Chofunikira Kwambiri Pazakudya Zanu)

Amazilamulira Magazi Shuga

Ponena za ubwino wa thanzi la butternut squash, fiber ndi nyenyezi yodziwika bwino. Itha kuchedwetsa mayamwidwe azakudya, ndikuletsa shuga wanu wam'magazi kuti asachuluke mwachangu, akufotokoza Leininger. Ndipo kutsika, shuga wambiri wamagazi ndikofunikira kwambiri pakusamalira zovuta zathanzi monga matenda a shuga ndi matenda amtima atha.

Amasunga Thanzi la Maso

Pamene mudali mwana, makolo anu mwina adakuwuzani (kapena kukupemphani) kuti mudye kaloti kuti muzitha kuwona masana ngati kutchuka kwanu. Kumveka bwino? Zotsatira zake, pali zina mwazofunikira, malinga ndi Leininger. "Zamasamba zakuda zalalanje monga kaloti ndi sikwashi za butternut zili ndi beta-carotene," yomwe thupi lanu limasandulika kukhala vitamini A. Ndipo vitamini A ndi wofunikira kwambiri kwa anthu omwe ali ndi thanzi labwino, chifukwa amathandiza "kupewa khungu la usiku, maso owuma, ndi [mwina] macular kuwonongeka. , "akufotokoza." Zimathandizanso kuteteza mawonekedwe amaso - kornea - omwe ndi ofunikira kuti munthu athe kuwona bwino. (BTW, kodi mumadziwa kuti maso anu amatha kutentha ndi dzuwa?!)

Imathandizira Ntchito Yathupi

Chitetezo cha mthupi lanu chimagwira ntchito molimbika kuti mukhale wathanzi, nanga bwanji osathandiza? Yambani ndi kudya zakudya zokhala ndi vitamini C, monga sikwashi ya butternut, yomwe ili ndi 31 mg ya vitamini C yochititsa chidwi pa kapu imodzi. (Izi ndi pafupifupi 41% ya ndalama zomwe amalimbikitsidwa kudya kapena RDA (75 mg) ya amayi omwe alibe pakati azaka 19 kapena kupitilira apo, malinga ndi National Institutes of Health kapena NIH). Vitamini C imathandizira kupanga maselo oyera, atero Byrd, omwe ali ndi udindo wolimbana ndi ma virus ndi mabakiteriya.

Ndiye pali beta-carotene yonse, yomwe, monga tafotokozera pamwambapa, thupi lanu limasanduka vitamini A, maselo oyera oyera opatsa thanzi amafunika kugwira ntchito moyenera ndikulimbana ndi tizilombo toyambitsa matenda. Zimathandizanso kuchepetsa kutupa komanso kuthandizira chitetezo chamthupi chonse.

Imathandiza Kupewa Matenda a Mtima

Pankhani ya potaziyamu, nthochi zimakonda kuba zowonekera. Koma ndi 582 mg pa kapu (yomwe ili yoposa yomwe ili mu nthochi yaikulu), sikwashi ya butternut ndiyofunika kusamala. Chifukwa chiyani? Mukamadya potaziyamu wochuluka, ndizotheka kuti mumapewa matenda amtima. Ndi chifukwa potaziyamu imatha kuchepetsa kuthamanga kwa magazi, malinga ndi Byrd. Zimagwira ntchito popumula makoma a mitsempha ya magazi, kupangitsa kuti magazi aziyenda mosavuta komanso, akutero. Potaziyamu imathandizanso thupi lanu kuchotsa sodium wochuluka, mchere womwe umawonjezera kuchuluka kwa magazi m'mitsempha yanu (ndipo chifukwa chake, kuthamanga kwa magazi), malinga ndi American Heart Association.

Ma carotenoids mu butternut squash amathanso kuteteza mtima wanu kukhala wathanzi komanso wamphamvu. Kafukufuku wambiri akuwonetsa kuti carotenoids - monga beta-carotene, lutein, ndi zeaxanthin mu butternut squash - ali ndi mphamvu zolimbikitsa thanzi la mtima komanso kupewa matenda, makamaka chifukwa chakutha kwawo kuthamanga kwa magazi ndikuchepetsa kutupa. M'malo mwake, kafukufuku wa anthu 2,445 adapeza kuti powonjezerapo masamba azitsamba a lalanje tsiku lililonse, chiopsezo cha matenda amtima chidatsika ndi 23 peresenti.

Amachepetsa Kuopsa kwa Khansa

Ngati mukuyang'ana kuti muwonjezere kudya kwanu kwa antioxidants, fikirani ku sikwashi yozizira iyi. "Sikwashi ya Butternut ili ndi vitamini C, [vitamini] E, ndi beta-carotene, zonse zomwe zili ndi antioxidants zamphamvu," akutero Byrd.

Umu ndi momwe zimagwirira ntchito: Ma Antioxidants, monga omwe ali mu sikwashi ya butternut, amaphatikiza ma radicals aulere (aka mamolekyu osakhazikika kuchokera ku zoipitsa zachilengedwe), amawasokoneza ndikuwawononga posintha kapangidwe kake ka mankhwala, malinga ndi Byrd. Izi ndizofunikira kuti munthu akhale ndi thanzi labwino kwambiri, chifukwa kuwonjezerapo kwaulere kumatha kubweretsa kupsinjika kwa oxidative, chinthu chokhudzana ndi matenda monga khansa, matenda a Alzheimer's, ndi mtima kulephera, malinga ndi kafukufuku wofalitsidwa mu Mankhwala Osakaniza ndi Kutalika kwa Ma Cellular. Kuphatikiza apo, beta-carotene makamaka yawonetsedwa kuti imalimbikitsa kulumikizana pakati pa maselo, omwe angalepheretse kukula kwa maselo a khansa, malinga ndi nkhani ya 2020 mu magaziniyi Food Science & Nutrition.

Kuchulukitsa Thanzi

Sikuti squash ya butternut imangokhala ndi calcium, komanso imakhalanso ndi manganese, chinthu chomwe ndi chofunikira kwambiri pakuyamwa kwa calcium komanso kukula kwa mafupa, "akutero Byrd. Chikho chimodzi cha sikwashi yophika mkate chimakhala ndi 0,35 mg wa manganese. kumwa (mamiligalamu 1.8) azimayi azaka 19 kapena kupitilira apo.Butternut squash imakhalanso ndi vitamini C wambiri, womwe umathandizira collagen mapangidwe, akuwonjezera. Izi ndizovuta kwambiri chifukwa collagen imachiritsa mabala, kulimbitsa mafupa, ndi khungu lolemera, kupereka phindu mkati ndi kunja. (Onaninso: Kodi Mukuyenera Kuwonjezera Collagen Pazakudya Zanu?)

Momwe Mungadulire ndi Kudya Sikwashi ya Butternut

″ Posankha sikwashi watsopano wa butternut, sankhani imodzi yolimba, yosalala yopanda mikwingwirima kapena zokopa zilizonse, alangiza a Leininger. Zomwezo zimapitanso ku tsinde; ngati ndi bowa kapena nkhungu, musiyeni. ″ Sikwashi ayeneranso kumva kuti ndi wolemera, [chomwe ndi] chizindikiro chabwino kuti wapsa ndipo wakonzeka kudya. ″ Za mtundu wake? Fufuzani mtundu wakuda wa beige ndipo mulibe malo obiriwira, akuwonjezera. (Zokhudzana: Chayote Sikwashi Ndi Chakudya Chopatsa Mtima Chomwe Simunamvepo Koma Chimafunikira Mmoyo Wanu)

Nkhuku zolimba zimakhala zovuta kuzipukuta, choncho tengani nsonga kuchokera ku Leininger ndi microwave sikwashi yonse kwa mphindi ziwiri kapena zitatu kuti muthandize kuchepetsa. Kuchokera pamenepo, ″chiyike pambali pake ndikudula mapeto ake, kenaka chotsani chigambacho pogwiritsa ntchito chowotcha masamba kapena mpeni wakuthwa.” Yesani: OXO Good Grips Y Peeler (Buy It, $10, amazon.com) kapena Victorinox 4 -Inch Swiss Classic Paring Knife (Buy It, $9, amazon.com).

Kenako, dulani pakati ndikugwiritsa ntchito supuni kuti muchotse zamkati ndi mbewu - koma osaziponyera panobe. Mbeu zimadya ndi zopatsa thanzi, zopatsa mafuta a monounsaturated fatty ("zabwino" mafuta) ndi vitamini E, malinga ndi kafukufuku wofalitsidwa mu PLoS Mmodzi. Chifukwa chake, onetsetsani kuti mwasunga nthangala ngati mukufuna kuziotcha (monga mbewu za dzungu) kenako. Ndipo pamapeto pake, dulani sikwashi mu cubes kapena magawo, kenako kuphika 'em up.

Ngati simukufuna kuthana ndi peeling, mutha kuwotcha sikwashi ndiye thyola nyama. Ingogawani sikwashi mu theka la utali, kenaka chotsani njere ndi zingwe zamkati. Sambani mnofuwo ndi mafuta ndikuyika mbale yophika, kudula mbali. Kuphika pa 400 ° Fahrenheit kwa mphindi pafupifupi 45, akutero Byrd, kapena mpaka mnofu ukhale wofewa komanso wopepuka. Malingana ndi kukula kwa sikwashi yanu, mungafunikire kuphika kwaufupi kapena motalika, choncho yang'anani uvuni.

Muthanso kupeza sikwashi yamadzi ozizira komanso zamzitini m'sitolo. ″ Malingana ngati sikwashi wachisanu sakhala mu msuzi, ndi chakudya chofanana ndi sikwashi watsopano, "akutero a Leininger. Pakadali pano, ngati mukuganiza za zinthu zamzitini, akuwunikanso kuti mupewe sodium yowonjezera. Kukhetsa madziwo ndikutsuka sikwashi, akufotokoza kuti: Sikwashi ya Butternut imapezekanso muzakudya zomwe zidakonzedwa kale, monga supu ya bokosi kapena sauces wa mitsuko. kukaikira, yang'anani zopangidwa ndi zosakaniza zonse komanso zowonjezera zowonjezera - kapena sankhani chinthu chenicheni.

Pazolemba izi, nayi momwe mungasangalalire ndi sikwashi yam'madzi kunyumba:

• Ndi sinamoni ndi nutmeg: Pazakudya zam'mlengalenga, Byrd akuwonetsa kukazinga sikwashi wokhala ndi sinamoni ndi nutmeg, limodzi ndi mchere, tsabola, ndi ufa wa adyo. Idyani ma cubes pawokha kapena muwaponye mu saladi yakugwa.
• Ophatikizidwa mu hummus: Yesani kupanga hummus ndi sikwashi yam'madzi m'malo mwa nyemba za garbanzo, atero a Leininger, omwe amalimbikitsa kuti azigwiritsa ntchito pofalitsa sangweji. Mukhozanso kutumikira ngati divi ndi zofufumitsa tirigu.
• Mu ma smoothies: Dzungu ndani? Sinthani zinthu ndi butternut sikwashi smoothie, wodzaza ndi mkaka wa amondi ndi sinamoni kuti mumve kugwa kwakukulu. (Njira ina yabwino yopezera mavekedwe osangalatsa amenewo? Kukwapula a msuzi wathanzi wathanzi - kapena awiri.)
• Monga hashi ya kadzutsa: "Beta carotene ndi vitamini A zimasungunuka m'mafuta, zomwe zikutanthauza kuti amatengeka bwino ndi thupi akamamwa mafuta pang'ono athanzi, [monga] mafuta a azitona," akutero Leininger. Ndipo mbale iyi imachita izi: sautéeing butternut. sikwashi wokhala ndi EVOO ndi anyezi pa chakudya cham'mawa chambiri. "Kuti mumve kukoma, onjezerani maapulo odulidwa ndi masamba obiriwira, komanso sinamoni pang'ono. Onjezani dzira limodzi kapena awiri ndipo muli ndi chakudya cham'mawa chokoma," akutero.

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