La butternut squash ɗan lemu ne mai ɗanɗano na hunturu wanda ya shahara saboda iyawar sa da zaƙi, ɗanɗano mai daɗi.
Ko da yake gabaɗaya ana ɗaukar kayan lambu, butternut squash a zahiri 'ya'yan itace ne.
Yana da amfani da kayan abinci da yawa kuma babban ƙari ne ga yawancin girke-girke masu daɗi da daɗi.
La squash Ba wai kawai yana da ɗanɗano ba, yana kuma cike da bitamin, ma'adanai, fiber, da antioxidants.
Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da ɗanɗano mai ɗanɗano, gami da abinci mai gina jiki, fa'idodin kiwon lafiya, da yadda ake ƙara shi a cikin abincinku.
Table na abubuwan ciki
Manyan abubuwan gina jiki da ƙarancin kalori
Ko da yake za ka iya ci butternut squash danye, wannan hunturu squash yawanci ana gasashi ko gasa.
Kofi daya (gram 205) na dafaffen man shanu na dafa abinci yana bayar da:
- Calories: 82
- Kaguwa: 22 grams
- Furotin: 2 grams
- Fiber: 7 grams
- Vitamin A: Kashi 457% na Abubuwan Rarraba Kullum (RDA)
- Vitamin C: 52% na RDI
- Vitamin E: 13% na RDI
- Thiamin (B1): 10% na RDI
- Niacin (B3): 10% na RDI
- Pyridoxine (B6): 13% na RDI
- Folate (B9): 10% na RDI
- Magnesium: 15% na RDI
- Potassium: 17% na RDI
- Harshen Manganese: 18% na RDI
Kamar yadda kuke gani, da squash Musky yana da wadataccen abinci mai mahimmanci.
Bayan bitamin da ma'adanai da aka lissafa a sama, yana da kyau tushen calcium, iron, phosphorus da kuma jan karfe.
Abinda ke ciki
Butternut squash yana da ƙananan adadin kuzari amma yana da yawa a cikin abubuwan gina jiki da yawa, ciki har da bitamin A, bitamin C, magnesium da potassium.
Karanta kuma: Chayote Squash: Fa'idodi 10 masu ban sha'awa
Cike da bitamin da ma'adanai
Butternut squash shine kyakkyawan tushen yawancin bitamin da ma'adanai.
Kofin daya (gram 205) na dafaffen man shanu na dafaffe yana samar da fiye da 450% na RDA da fiye da 50% na RDA na bitamin C ().
Har ila yau, yana da wadata a cikin carotenoids, ciki har da beta-carotene, beta-cryptoxanthin, da alpha-carotene, wadanda suke da launi na tsire-tsire da ke ba wa butternut squash launi mai haske.
Wadannan mahadi su ne provitamin A carotenoids, wanda ke nufin jikinka ya canza su zuwa retinal da retinoic acid, siffofin bitamin A ().
Vitamin A yana da mahimmanci don daidaita ci gaban sel, lafiyar kashi, da aikin rigakafi ().
Bugu da ƙari, yana da mahimmanci ga girma da ci gaban tayin, yana mai da shi muhimmin bitamin ga iyaye mata masu ciki.
Butternut squash kuma yana da wadata a cikin bitamin C, sinadarai mai narkewa da ruwa wajibi ne don aikin rigakafi, haɗin collagen, warkar da raunuka, da gyaran nama ().
Bitamin A da C suna aiki azaman antioxidants masu ƙarfi a cikin jikin ku, suna kare ƙwayoyin ku daga lalacewa ta hanyar ƙwayoyin marasa ƙarfi da ake kira radicals kyauta.
Vitamin E wani antioxidant ne a cikin butternut squash wanda ke taimakawa kariya daga lalacewar radical kyauta kuma yana iya rage haɗarin cututtukan da suka shafi shekaru, kamar Alzheimer's ().
Ita ma wannan ciyawar hunturu tana cike da bitamin B, da suka haɗa da folic acid da bitamin B6, waɗanda jikin ku ke buƙata don samun kuzari da samuwar ƙwayoyin jini.
Bugu da ƙari, yana da wadata a cikin potassium da manganese, dukansu suna taka muhimmiyar rawa wajen lafiyar kashi ().
Alal misali, manganese yana aiki a matsayin cofactor a cikin ma'adinan kashi, tsarin gina ƙwayar kasusuwa ().
Abinda ke ciki
Butternut squash shine kyakkyawan tushen provitamin A carotenoids, bitamin C, bitamin B, potassium, magnesium da manganese.
Karanta kuma: Chayote Squash: Fa'idodi 10 masu ban sha'awa
Babban abun ciki na antioxidant na iya rage haɗarin cuta
Butternut squash shine babban tushen tushen antioxidants masu ƙarfi, gami da bitamin C, bitamin E, da beta-carotene.
Antioxidants suna taimakawa hana ko rage lalata ƙwayoyin cuta da rage kumburi, wanda zai iya rage haɗarin cututtukan da yawa na yau da kullun.
Cancer
Bincike ya nuna cewa cin abinci mai wadata a cikin wasu abubuwan da ake samu a cikin butternut squash, irin su carotenoid antioxidants da bitamin C, na iya rage haɗarin wasu cututtukan daji.
Alal misali, bincike ya nuna cewa yawan cin abinci na beta-carotene da bitamin C na iya rage haɗarin cutar kansar huhu.
Binciken bincike na 18 ya gano cewa mutanen da suka fi yawan cin beta-carotene suna da 24% ƙananan haɗarin ciwon huhu na huhu idan aka kwatanta da waɗanda suke da mafi ƙanƙanci ().
Wani bita na binciken 21 ya gano cewa haɗarin cutar kansar huhu ya ragu da kashi 7% na kowane ƙarin 100 MG na bitamin C kowace rana ().
Bugu da ƙari, nazarin binciken 13 ya nuna cewa matakan beta-carotene mafi girma na jini suna da alaƙa da ƙananan haɗarin mace-mace, ciki har da mutuwa daga ().
cututtukan zuciya
An dade ana danganta cin 'ya'yan itace da kayan lambu tare da ƙarancin haɗarin cututtukan zuciya ().
Duk da haka, an gano kayan lambu da 'ya'yan itatuwa masu launin rawaya da lemu, ciki har da squash, suna da tasiri musamman wajen kariya daga cututtukan zuciya.
Abubuwan antioxidants da aka samo a cikin waɗannan kayan lambu masu launi suna da tasiri mai ƙarfi akan .
Wani binciken da aka yi na mutane 2 ya nuna cewa haɗarin cututtukan zuciya ya ragu da kashi 445% na kowane ƙarin abincin yau da kullun na kayan lambu mai launin rawaya-orange ().
Ana tunanin carotenoids da aka samu a cikin waɗannan kayan lambu don kare lafiyar zuciya ta hanyar rage hawan jini, rage kumburi, da kuma sarrafa maganganun takamaiman kwayoyin halitta masu alaƙa da cututtukan zuciya ().
Rushewar tunani
Wasu ayyuka na abinci, kamar cin abinci mai yawa a cikin antioxidants, na iya kariya daga raguwar tunani.
Binciken shekaru 13 na mutane 2 ya danganta abinci mai wadataccen abinci na carotenoid don ingantaccen kulawar gani da iya magana yayin tsufa ().
Bugu da ƙari, yawan cin abinci na bitamin E na iya samun tasirin kariya daga cutar Alzheimer.
Wani bincike na shekaru 8 na tsofaffi 140 ya gano cewa mutanen da ke da matakan jini mafi girma na bitamin E suna da ƙananan haɗarin cutar Alzheimer fiye da waɗanda ke da ƙananan matakan wannan bitamin ().
Abinda ke ciki
Babban abun ciki na antioxidant na butternut squash na iya rage haɗarin wasu cututtuka, ciki har da cututtukan zuciya, ciwon huhu, da raguwar tunani.
Karanta kuma: Chayote Squash: Fa'idodi 10 masu ban sha'awa
Zai iya taimakawa rage kiba
Kofi daya (gram 205) na dafaffen man shanu yana dauke da adadin kuzari 83 kawai kuma yana samar da gram 7 na fiber mai cikawa, yana mai da shi babban zabi idan kuna son rasa nauyi da kitsen jiki.
Ya ƙunshi duka fiber maras narkewa da mai narkewa. Musamman, an haɗa fiber mai narkewa kuma an nuna shi don rage ci, wanda ke da mahimmanci yayin ƙoƙarin sarrafa yawan adadin kuzari ().
Yawancin karatu sun nuna cewa yawan cin fiber na abinci yana inganta asarar nauyi kuma yana rage kitsen jiki.
Wani bincike kan yara da matasa 4 ya nuna cewa hadarin kiba ya ragu da kashi 667% a cikin wadanda suka fi cin fiber idan aka kwatanta da wadanda suka ci kadan ().
Bugu da ƙari, binciken da aka yi na mata 252 ya nuna cewa ga kowane karuwar gram a cikin jimlar fiber na abinci, nauyin ya ragu da 0,55 fam (0,25 kg) kuma mai ya ragu da kashi 0,25 () .
Bugu da ƙari, abinci mai yawan fiber na iya taimakawa wajen kula da nauyi a kan lokaci. Wani bincike da aka yi na watanni 18 a cikin mata ya gano cewa wadanda suka fi cin fiber sun fi rage kiba fiye da wadanda suka ci kadan, wanda ya nuna cewa fiber na da muhimmanci ga ().
Ƙara man shanu a cikin abincinku hanya ce mai kyau don magance yunwa da ƙara yawan abincin ku.
Abinda ke ciki
Butternut squash yana da ƙananan adadin kuzari kuma yana da yawa a cikin fiber, yana mai da shi babban zabi ga kowane shirin asarar nauyi mai kyau.
Yadda ake ƙara shi a cikin abincinku
Ƙara man shanu a cikin abincinku hanya ce mai kyau don inganta lafiyar ku gaba ɗaya.
Yana da wani abu mai mahimmanci wanda ke da kyau tare da nau'i-nau'i masu yawa, daga zaki zuwa yaji.
Anan akwai wasu ra'ayoyi don haɗa butternut squash cikin abinci mai daɗi da daɗi:
- Yanke man shanu a cikin cubes kuma a gasa da , gishiri da barkono don wuri mai sauri da dandano.
- Maye gurbin man shanu da dankali a lokacin yin soyayyen gida.
- Babban salads tare da gasasshen butternut squash don ƙarin fiber.
- Ƙara butternut squash puree zuwa kayan da aka gasa, kamar burodi da muffins.
- Yi amfani da man shanu da kuma madarar kwakwa don yin miya mai tsami, marar kiwo.
- Jefa gungu na man shanu a cikin miya mai daɗi.
- Yi chili mai cin ganyayyaki ta hanyar haɗa wake, kayan yaji, miya tumatur da man shanu.
- Kayan dafaffen butternut squash halves tare da cakuda hatsi, kayan lambu da cuku da kuka fi so don abincin dare mai cin ganyayyaki.
- Ƙara dafaffen man shanu da aka dafa zuwa jita-jita na taliya ko amfani da shi da tsarki azaman miya ta taliya.
- Mash dafaffen man shanu da gishiri, madara da rakiyar kirim mai tsami.
- Ku ci gasasshen man shanu da ƙwai don karin kumallo mai daɗi.
- Yi amfani da kabewa mai tsaftataccen man shanu a maimakon kabewa yayin yin pies ko tarts.
- Add caramelized butternut squash zuwa quiches da frittatas.
- Yi amfani da squash man shanu maimakon dankalin turawa a cikin curries.
- Yanke yankan bakin ciki na ɗanyen man shanu a kan salati don ɗanɗano da laushi na musamman.
- Gwaji a cikin girkin ku ta hanyar gwada ɗanɗano mai ɗanɗano a madadin sauran kayan lambu masu sitaci, kamar dankali, dankali mai daɗi, ko dankali mai daɗi.
Abinda ke ciki
Za a iya ƙara squash na man shanu zuwa nau'o'in girke-girke masu dadi da dadi, kamar stews da pies.
Kasan layin
Butternut squash yana da wadata a cikin mahimman bitamin, ma'adanai da antioxidants masu yaki da cututtuka.
Wannan ɗanɗano mai ƙarancin kalori, ɗanɗano mai yawan fiber na hunturu zai iya taimaka muku rasa nauyi da kuma kariya daga cututtuka kamar kansa, cututtukan zuciya, da raguwar tunani.
Ƙari ga haka, yana da sauƙi kuma mai sauƙi don ƙarawa zuwa jita-jita masu daɗi da daɗi.
Haɗa butternut squash hanya ce mai sauƙi kuma mai daɗi don inganta lafiyar ku.
