Kodi Spaghetti Sikwashi Ndi Yabwino Kwa Inu? Zambiri Zakudya Zakudya ndi Zambiri

Zamkati

• Odzaza Ndi Mavitamini ndi Mchere
• Olemera mu Antioxidants
• Zitha Kukulimbikitsani Kukhala Ndi Thanzi Labwino
• Imathandizira kuonda
• Zosunthika komanso Zosangalatsa
• Kukonzekera Kosavuta
• Sangakhale wa Aliyense
• Mfundo Yofunika Kwambiri

Spaghetti sikwashi ndi masamba achisanu osangalatsa omwe amasangalala chifukwa cha kununkhira kwa mtedza komanso mawonekedwe ake opatsa thanzi.

Chosakanikirana kwambiri ndi dzungu, sikwashi, ndi zukini, sikwashi ya spaghetti imabwera mosiyanasiyana, mawonekedwe, ndi mitundu yosiyanasiyana, kuyambira pakuyera mpaka yoyera lalanje.

Sikuti ndi ma calories ochepa okha komanso odzaza ndi michere komanso amagwirizanitsidwa ndi maubwino angapo azaumoyo.

Nkhaniyi ikuwunikanso zakudya zopatsa thanzi, zopindulitsa, komanso kuchepa kwa spaghetti squash ndikupatsanso malangizo amomwe mungawonjezere zakudya zanu.

Odzaza Ndi Mavitamini ndi Mchere

Spaghetti sikwashi ndi chakudya chokhala ndi michere yambiri, kutanthauza kuti ndi mafuta ochepa koma ali ndi mavitamini ndi michere yambiri.

Makamaka, sikwashi ya spaghetti ndi gwero labwino la fiber, vitamini C, manganese, ndi vitamini B6.

Kapu imodzi (155 magalamu) ya sikwashi yophika ya spaghetti imapereka zakudya zotsatirazi ():

• Ma calories: 42
• Ma carbs: Magalamu 10
• CHIKWANGWANI: 2.2 magalamu
• Mapuloteni: 1 galamu
• Mafuta: 0,5 magalamu
• Vitamini C: 9% ya Reference Daily Intake (RDI)
• Manganese: 8% ya RDI
• Vitamini B6: 8% ya RDI
• Pantothenic asidi: 6% ya RDI
• Niacin: 6% ya RDI
• Potaziyamu: 5% ya RDI

Sikwashi ya Spaghetti imakhalanso ndi thiamine, magnesium, folate, calcium, ndi iron.

Spaghetti sikwashi imakhala ndi mafuta ochepa koma imakhala ndi fiber, vitamini C, manganese, ndi vitamini B6.

Olemera mu Antioxidants

Antioxidants ndi mankhwala amphamvu omwe angathandize kulimbana ndi zida zamagetsi, motero kupewa kupsinjika kwa oxidative ndikuchepetsa kuwonongeka kwa maselo anu.

Kafukufuku akuwonetsa kuti ma antioxidants amatha kuthandiza kupewa zovuta monga matenda amtima, matenda ashuga, ndi khansa ().

Mitundu ya sikwashi yozizira ngati spaghetti squash imadzaza ndi ma antioxidants.

Makamaka, squash yozizira imapereka beta-carotene yambiri - chomera champhamvu chamtundu chomwe chingateteze maselo anu ndi DNA kuwonongeka (, 4).

Sikwashi ya Spaghetti imakhalanso ndi vitamini C wambiri, yemwe amaphatikiza antioxidant ndipo adawonetsedwa kuti amatenga gawo lalikulu popewa matenda (,).

Sikwashi ya Spaghetti imakhala ndi beta-carotene yambiri ndi vitamini C - ma antioxidants awiri omwe amatha kuthana ndi mapangidwe osafunikira ndikuchepetsa matenda anu.

Zitha Kukulimbikitsani Kukhala Ndi Thanzi Labwino

Sikwashi ya Spaghetti ndi gwero labwino kwambiri la ulusi. Chikho chimodzi (155-gramu) chonyamula mapaketi 2.2 magalamu - 9% ya zosowa zanu za tsiku ndi tsiku ().

CHIKWANGWANI chimayenda pang'onopang'ono kudzera m'thupi lanu, ndikuwonjezera zochulukirapo pachitetezo chanu, chomwe chimalimbikitsa kusinthasintha komanso kuchepetsa kudzimbidwa ().

Kuyika zakudya zanu zamagetsi kumatha kupindulitsa magawo angapo azaumoyo wam'mimba.

M'malo mwake, kafukufuku akuwonetsa kuti zakudya zamtundu wapamwamba zimatha kukhala zothandiza pochiza matenda monga diverticulitis, zilonda zam'mimba, zotupa m'mimba, ndi matenda a reflux a gastroesophageal (GERD) ().

Kuphatikiza kamodzi kokha kapena kawiri ka sikwashi ya spaghetti pazakudya zanu komanso zakudya zina zambiri zopatsa mphamvu zimatha kukulitsa nthawi zonse ndikusunga dongosolo lanu logaya chakudya mosavutikira.

Sikwashi ya Spaghetti imakhala ndi michere yambiri, yomwe imatha kulimbikitsa nthawi zonse ndikuthandizira kuthana ndi vuto lakugaya zakudya monga diverticulitis, zilonda zam'mimba, zotupa m'mimba, ndi GERD.

Imathandizira kuonda

Spaghetti sikwashi imakhala ndi ma calories ochepa koma imakhala ndi michere yambiri, zomwe zimapangitsa kuti munthu akhale ndi thanzi labwino pochepetsa thupi.

CHIKWANGWANI chimathandizira kuchepa thupi pochepetsa kuchepa kwa m'mimba mwanu ndikukhazikika m'magazi anu kuti muchepetse njala ndi njala (,).

Kuphatikiza apo, ndimakilogalamu 42 okha pa chikho (155 magalamu), kugwiritsa ntchito sikwashi ya spaghetti ngati njira yotsika kwambiri mu maphikidwe monga gratin, casseroles, lasagna, kapena mbale za pasitala zitha kuthandiza kulimbikitsa kunenepa.

Kapu imodzi (155 magalamu) ya sikwashi yophika ya spaghetti imakhala ndi 28% yokha yamakilogalamu a chikho chimodzi (242 magalamu) a spaghetti yophika ().

Spaghetti sikwashi imakhala ndi ma calories ochepa komanso imakhala ndi michere yambiri, zomwe zimapangitsa kuti zikhale zabwino kwambiri pakudya kwakanthawi kochepa.

Zosunthika komanso Zosangalatsa

Spaghetti sikwashi ndi masamba achisanu okhala ndi kununkhira pang'ono komanso mawonekedwe olimba omwe amagwira bwino m'maphikidwe ambiri.

Itha kuphikidwa mosavuta, yophika, yotenthedwa, kapena ngakhale yaying'ono ting'onoting'ono tating'onoting'ono kuti tidye chakudya chokoma komanso chopatsa thanzi.

Makamaka, ndi cholowa m'malo mwa pasitala chifukwa imatha kuchepetsa kuchuluka kwa chakudya cha carb ndi calorie kwinaku ikuloleza zonunkhira zina mu Chinsinsi chanu kuti ziwale.

Gwiritsani ntchito sikwashi ya spaghetti m'malo mwa Zakudyazi ndi kuziyika ndi zosakaniza monga nyama zophika nyama, msuzi wa marinara, adyo, kapena parmesan.

Muthanso kuyesa kuyikapo kuti mupange mabwato a spaghetti sikwashi kapena kuigwiritsa ntchito mu fritters, casseroles, kapena brown hash.

Spaghetti sikwashi ndichinthu chosakanikirana. Mutha kuphika, kuwotcha, kapena kuyika ma microwave kuti mugwiritse ntchito m'maphikidwe osiyanasiyana.

Kukonzekera Kosavuta

Spaghetti squash ndiosavuta kukonzekera ndikupanga cholowa m'malo mwa mafuta otsika kwambiri mumadyerero omwe mumakonda.

Kuti muyambe, dulani sikwashi mu theka lalitali ndikutulutsa nyembazo ndi supuni.

Kenaka, pukutsani theka lililonse ndi mafuta pang'ono, nyengo ndi mchere, ndikuyika mbali-pafupi ndi pepala lophika ndi mbali yodulidwa ikuyang'ana pansi.

Kotani sikwashi mu uvuni wanu pa 400 ° F (200 ° C) kwa mphindi 40-50 kapena mpaka foloko.

Sikwashi yanu ikaphika, gwiritsani ntchito mphanda kuti muchotse zingwe ngati spaghetti.

Pomaliza, malizitsani ndi zakudya zokhala ndi zokometsera, masukisi, ndi zokometsera - monga adyo, parmesan, msuzi wa marinara, nyama zanyama, kapena zophika - ndipo muzisangalala ngati gawo la chakudya chokoma komanso chopatsa thanzi.

Konzani sikwashi ya spaghetti pokazinga sikwashi, kuchotsa zingwezo, ndikuwonjezera zokometsera zomwe mumakonda.

Sangakhale wa Aliyense

Ngakhale sikwashi ya spaghetti imakhala yopatsa thanzi kwambiri, pali zinthu zina zofunika kukumbukira musanaziwonjezere pa zakudya zanu.

Anthu ena amatha kukhala osazolowereka masamba azamasamba monga spaghetti sikwashi, zomwe zimatha kuyambitsa zovuta zakudya, monga ming'oma, kuyabwa, kutupa, ndi vuto lakugaya chakudya ().

Ngati mukukumana ndi izi kapena zina mwazizindikiro mukatha kudya sikwashi ya spaghetti, siyani kumwa nthawi yomweyo ndikufunsani dokotala.

Kuphatikiza apo, sikwashi ya spaghetti ndiyotsika kwambiri.

Ngakhale izi zitha kukhala zothandiza kwa iwo omwe akufuna kuti achepetse kunenepa, ndikofunikira kuti muchepetse kuchepa kwama calories kwambiri, chifukwa choletsa kwambiri ma calorie kumatha kuchepetsa kuchepa kwa thupi lanu (,).

Kuti mukulitse phindu labwinobwino la sikwashi ya spaghetti, sankhani zokometsera zabwino ndikuziphatikiza ndi zakudya zina zopatsa thanzi monga ma veggies, zitsamba, zonunkhira, mafuta athanzi mtima, ndi mapuloteni owonda.

Sikwashi ya Spaghetti imatha kuyambitsa vuto la chakudya ndipo imakhala yotsika kwambiri. Kuti mupeze zotsatira zabwino, ziphatikize ndi zakudya zina zopatsa thanzi komanso ma toppings.

Mfundo Yofunika Kwambiri

Spaghetti sikwashi ndi masamba achisanu okhala ndi mavitamini, michere, ndi ma antioxidants.

Chifukwa cha kuchepa kwa kalori komanso zotengera zambiri, zitha kuthandiza kuchepa thupi komanso kugaya chakudya.

Yesani sikwashi wokazinga ngati mafuta otsika kwambiri osakanikirana ndi pasitala, kuphatikiza nyama zamasamba, mapuloteni, mbewu zonse, ndi mafuta athanzi.