Kodi Butternut squash ndi yabwino kwa inu? Ma calories, ma Carbs, ndi Zambiri

Zamkati

• Olemera mu Zakudya Zam'madzi ndipo Amakhala Osauka Kwambiri
• Odzaza Ndi Mavitamini ndi Mchere
• Zapamwamba za Antioxidant Zitha Kuchepetsa Matenda Kuopsa Kwa Matenda
• Khansa
• Matenda a Mtima
• Kutha Maganizo
• May Aid Kuchepetsa Kunenepa
• Momwe Mungawonjezere pa Zakudya Zanu
• Mfundo Yofunika Kwambiri

Butternut squash ndi sikwashi wonyezimira wonyezimira wonyezimira, wokondwerera chifukwa cha kusinthasintha kwake komanso kukoma kwake, mtedza.

Ngakhale squash amaganiziridwa ngati ndiwo zamasamba, kwenikweni ndi chipatso.

Ili ndi ntchito zambiri zophikira ndipo imathandizira kwambiri pamaphikidwe okoma ndi okoma.

Sikwashi ya butternut siyokoma chabe komanso imanyamula nkhonya ya mavitamini, michere, fiber, ndi ma antioxidants.

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa za butternut squash, kuphatikiza zakudya, thanzi, komanso momwe mungawonjezere pa zakudya zanu.

Olemera mu Zakudya Zam'madzi ndipo Amakhala Osauka Kwambiri

Ngakhale mutha kudya sikwashi ya butternut yaiwisi, sikwashi yozizira nthawi zambiri amawotcha kapena kuphika.

Chikho chimodzi (magalamu 205) cha sikwashi yophika butternut chimapereka ():

• Ma calories: 82
• Ma carbs: 22 magalamu
• Mapuloteni: 2 magalamu
• CHIKWANGWANI: 7 magalamu
• Vitamini A: 457% ya Reference Daily Intake (RDI)
• Vitamini C: 52% ya RDI
• Vitamini E: 13% ya RDI
• Thiamine (B1): 10% ya RDI
• Niacin (B3): 10% ya RDI
• Pyridoxine (B6): 13% ya RDI
• Zolemba (B9): 10% ya RDI
• Mankhwala enaake a: 15% ya RDI
• Potaziyamu: 17% ya RDI
• Manganese: 18% ya RDI

Monga mukuwonera, sikwashi ya butternut imakhala ndi ma calories ochepa koma imadzaza ndi michere yofunikira.

Kupatula mavitamini ndi michere yomwe yatchulidwa pamwambapa, imakhalanso ndi calcium, chitsulo, phosphorous, ndi mkuwa.

Sikwashi ya butternut imakhala ndi mafuta ochepa koma imakhala ndi michere yambiri, kuphatikiza vitamini A, vitamini C, magnesium, ndi potaziyamu.

Odzaza Ndi Mavitamini ndi Mchere

Sikwashi ya Butternut ndi gwero labwino kwambiri la mavitamini ndi michere yambiri.

Chikho chimodzi (205-gramu) chophika cha butternut squash chimapereka zoposa 450% za RDI za vitamini A komanso 50% ya RDI ya vitamini C ().

Mulinso ma carotenoids ambiri - kuphatikiza beta-carotene, beta-cryptoxanthin, ndi alpha-carotene - omwe ndi mitundu yazodzala yomwe imapatsa sikwashi ya butternut mtundu wowala.

Izi ndi provitamin A carotenoids, kutanthauza kuti thupi lanu limasandutsa retinal ndi retinoic acid - mitundu yogwira ya vitamini A ().

Vitamini A ndikofunikira pakukhazikitsa kukula kwa maselo, thanzi la maso, thanzi la mafupa, komanso chitetezo chamthupi ().

Kuphatikiza apo, ndikofunikira pakukula kwa mwana wosabadwayo, ndikupangitsa kuti akhale vitamini wofunikira kwa amayi omwe adzakhalepo.

Sikwashi ya Butternut imakhalanso ndi vitamini C - michere yosungunuka m'madzi yofunika kuteteza thupi, collagen kaphatikizidwe, kupoletsa mabala, ndikukonzanso minofu ().

Mavitamini A ndi C onsewa amagwira ntchito ngati ma antioxidants m'thupi lanu, kuteteza maselo anu kuti asawonongeke ndi mamolekyulu osakhazikika omwe amatchedwa ma radicals aulere.

Vitamini E ndi antioxidant ina mu butternut squash yomwe imathandiza kuteteza ku kuwonongeka kwakukulu kwaulere ndipo ingachepetse chiopsezo chanu chazaka zakubadwa, monga matenda a Alzheimer's ().

Sikwashi yozizira iyi imadzazidwanso ndi mavitamini B - kuphatikiza folate ndi B6 - zomwe thupi lanu limafunikira mphamvu ndikupanga maselo ofiira amwazi.

Kuphatikiza apo, imakhala ndi michere yambiri ya potaziyamu, potaziyamu, ndi manganese - zonse zomwe zimachita mbali yofunika kwambiri pa thanzi la mafupa ().

Mwachitsanzo, manganese imagwira ntchito yolimbitsa mafupa, ndikupanga minofu ya mafupa ().

Butternut squash ndi gwero labwino kwambiri la provitamin A carotenoids, vitamini C, mavitamini B, potaziyamu, magnesium, ndi manganese.

Zapamwamba za Antioxidant Zitha Kuchepetsa Matenda Kuopsa Kwa Matenda

Butternut squash ndi gwero lalikulu la ma antioxidants amphamvu, kuphatikiza vitamini C, vitamini E, ndi beta-carotene.

Antioxidants amathandiza kupewa kapena kuchepetsa kuwonongeka kwa ma cell ndikuchepetsa kutupa, komwe kumachepetsa chiopsezo cha matenda angapo opatsirana.

Khansa

Kafukufuku wasonyeza kuti zakudya zomwe zili ndi ma antioxidants ena omwe amapezeka mumtsinje wa butternut - monga carotenoid antioxidants ndi vitamini C - zitha kuchepetsa chiopsezo cha khansa zina.

Mwachitsanzo, kafukufuku wasonyeza kuti kudya zakudya zambiri za beta-carotene ndi vitamini C kungachepetse chiopsezo cha khansa ya m'mapapo.

Kuwunikanso kafukufuku 18 kwapeza kuti anthu omwe amadya kwambiri beta-carotene anali ndi chiopsezo chotsika 24% cha khansa yamapapo poyerekeza ndi omwe amadya kwambiri ().

Kuwunikanso kwina kwamaphunziro 21 kwapeza kuti chiwopsezo cha khansa yamapapo chatsika ndi 7% pa 100 mg iliyonse ya vitamini C patsiku ().

Kuphatikiza apo, kuwunikiridwa kwa kafukufuku 13 kudawonetsa kuti kuchuluka kwamagazi a beta-carotene kumalumikizidwa ndi chiopsezo chotsika kwambiri cha zomwe zimayambitsa kufa, kuphatikiza kufa ndi khansa ().

Matenda a Mtima

Zakudya zakhala zikugwirizana ndi chiopsezo chochepa cha matenda amtima ().

Komabe, masamba achikasu ndi lalanje ndi zipatso - kuphatikiza squash ya butternut - awonetsedwa kuti ndi othandiza kwambiri poteteza matenda amtima.

Ma antioxidants omwe amapezeka m'masamba owalawa amakhudza kwambiri thanzi la mtima.

Kafukufuku mwa anthu 2,445 adawonetsa kuti chiwopsezo cha matenda amtima chimagwera 23% pazakudya zina zilizonse zamasamba zachikasu ().

Zimaganiziridwa kuti ma carotenoids omwe amapezeka m'masambawa amateteza thanzi la mtima pochepetsa kuthamanga kwa magazi, kuchepetsa kutupa, ndikuwongolera mawonekedwe amtundu winawake wokhudzana ndi matenda amtima ().

Kutha Maganizo

Zakudya zina, monga kudya zakudya zopatsa mphamvu zowonjezera ma antioxidant, zitha kuteteza kutsika kwamaganizidwe.

Kafukufuku wazaka 13 mwa anthu 2,983 omwe adalumikizana ndi zakudya zopatsa thanzi za carotenoid ndimakumbukiro okumbukiridwa bwino, chidwi, komanso kutulutsa mawu pakukalamba ().

Kuonjezera apo, kudya zakudya zabwino za vitamini E kungateteze matenda a Alzheimer's.

Kafukufuku wazaka 8 mwa achikulire 140 okalamba adapeza kuti omwe ali ndi mavitamini E okhala ndi magazi ambiri amakhala ndi chiopsezo chochepa cha matenda a Alzheimer's poyerekeza ndi omwe ali ndi mavitamini ochepa kwambiri ().

Mafuta a antioxidant a squash a butternut amatha kuchepetsa chiopsezo cha zinthu zina, kuphatikizapo matenda amtima, khansa yam'mapapo, komanso kuchepa kwamaganizidwe.

May Aid Kuchepetsa Kunenepa

Chikho chimodzi (magalamu 205) cha sikwashi wophika butternut chimangokhala ndi ma calories 83 ndipo chimapatsa magalamu 7 azodzaza ndi fiber - zomwe zimapangitsa kukhala chisankho chabwino ngati mukufuna kutaya mafuta owonjezera ndi mafuta amthupi.

Lili ndi zonse zosungunuka komanso zosungunuka. Makamaka, fiber zosungunuka zakhala zikugwirizanitsidwa ndi kutayika kwa mafuta ndipo zawonetsedwa kuti zimachepetsa njala, zomwe ndizofunikira mukamayesetsa kuyendetsa kalori yanu ().

Kafukufuku wochuluka apeza kuti kudya zakudya zopatsa thanzi kumalimbikitsa kuchepetsa thupi komanso kumachepetsa mafuta amthupi.

Kafukufuku mu ana ndi achinyamata a 4,667 adawonetsa kuti chiwopsezo cha kunenepa kwambiri chidachepa ndi 21% mwa iwo omwe ali ndi michere yambiri poyerekeza ndi omwe amadya fiber ().

Kuphatikiza apo, kafukufuku mu azimayi 252 adawonetsa kuti pa gramu imodzi iliyonse yomwe imakulanso mu michere yonse yazakudya, kulemera kwake kumatsika ndi 0,55 mapaundi (0.25 kg) ndipo mafuta adatsika ndi 0.25 of a point point ().

Kuphatikiza apo, zakudya zamafuta ambiri zimathandizira kuti muchepetse kunenepa pakapita nthawi. Kafukufuku wa miyezi 18 mwa amayi adapeza kuti omwe ali ndi michere yambiri amachepa kwambiri kuposa omwe amadya kwambiri - kuwonetsa kuti fiber ndikofunikira pakuchepetsa kwakanthawi ().

Kuwonjezera squash butternut pazakudya zanu ndi njira yabwino yochepetsera njala ndikukulimbikitsani kudya kwanu.

Sikwashi ya Butternut imakhala ndi ma calories ochepa ndipo ili ndi fiber - zomwe zimapangitsa kukhala chisankho chabwino panjira iliyonse yolemetsa yolemetsa.

Momwe Mungawonjezere pa Zakudya Zanu

Kuwonjezera squash butternut ku zakudya zanu ndi njira yabwino kwambiri yosinthira thanzi lanu.

Ndizopangira zosunthika zomwe zimaphatikizana bwino ndimitundu yambiri - kuchokera kokoma mpaka zokometsera.

Nawa malingaliro angapo ophatikizira sikwashi yam'madzi azakudya zabwino komanso zokoma:

• Dulani sikwashi yam'madzi mumphika ndikuwotcha ndi maolivi, mchere, ndi tsabola kuti mukhale mbale yofulumira komanso yokoma.
• Sinthanitsani mbatata ndi sikwashi popanga zokometsera zokometsera.
• Masaladi apamwamba okhala ndi sikwashi yam'madzi yokazinga yolimbitsa fiber.
• Onjezerani sikwashi wosakaniza ndi zinthu zophika, monga mkate ndi muffin.
• Gwiritsani ntchito msuzi wa butternut squash ndi mkaka wa kokonati kupanga msuzi wokoma, wopanda mkaka.
• Ponyani zidutswa za sikwashi m'mitima yabwino.
• Pangani tsabola wosakaniza ndi nyemba, zonunkhira, msuzi wa phwetekere, ndi sikwashi yam'madzi.
• Mitengo yophika mabasiketi a butternut ndi zosakaniza zomwe mumakonda kwambiri, nyama zamasamba, ndi tchizi kuti mudye zamasamba.
• Onjezani sikwashi yophika pamasamba a pasitala kapena mugwiritse ntchito pureed ngati msuzi wa pasitala.
• Mash wophika sikwashi yamchere ndi mchere, mkaka, ndi sinamoni pa mbale yokoma.
• Idyani sikwashi wokazinga pamodzi ndi mazira kuti mudye chakudya cham'mawa chambiri.
• Gwiritsani ntchito sikwashi yoyera m'malo mwa dzungu popanga ma pie kapena ma tarts.
• Onjezerani caramelized butternut squash ku quiches ndi frittatas.
• Gwiritsani ntchito sikwashi yam'madzi m'malo mwa mbatata muma curries.
• Dulani magawo ang'onoang'ono a sikwashi yaiwisi yaiwisi pa saladi kuti mumve kukoma ndi kapangidwe kake.
• Yesetsani kukhitchini yanu poyesa sikwashi yam'madzi m'malo mwa masamba ena okhathamira, monga mbatata, dzungu, kapena mbatata.

Sikwashi ya butternut imatha kuwonjezeredwa m'maphikidwe osiyanasiyana okoma ndi okoma, monga mphodza ndi ma pie.

Mfundo Yofunika Kwambiri

Sikwashi ya Butternut ili ndi mavitamini, michere yambiri, komanso ma anti-antioxidants.

Sikwashi yozizira kwambiri, yopanda mafuta m'nyengo yozizira imatha kukuthandizani kuti muchepetse thupi komanso kuteteza ku zinthu monga khansa, matenda amtima, komanso kuchepa kwamaganizidwe.

Kuphatikiza apo, imagwiritsidwa ntchito mosiyanasiyana ndipo imawonjezedwa mosavuta kuzakudya zokoma komanso zokoma.

Kuphatikiza squash ya butternut mu chakudya chamagulu ndi njira yosavuta komanso yokoma yolimbikitsira thanzi lanu.