La butternut squash yog lub caij ntuj no txiv kab ntxwv squash nto moo rau nws versatility thiab qab zib, nutty tsw.
Txawm hais tias feem ntau suav hais tias yog zaub, butternut squash yog technically txiv hmab txiv ntoo.
Nws muaj ntau yam kev siv ua noj thiab yog ib qho zoo ntxiv rau ntau cov zaub mov qab zib thiab savory.
La taub Tsis tsuas yog musky flavorful, nws tseem tau ntim nrog cov vitamins, minerals, fiber, thiab antioxidants.
Kab lus no qhia koj txhua yam koj xav paub txog butternut squash, suav nrog nws cov khoom noj khoom haus, cov txiaj ntsig kev noj qab haus huv, thiab yuav ua li cas ntxiv rau koj cov zaub mov.
Cov txheej txheem
Muaj cov as-ham thiab tsawg calories
Txawm hais tias koj tuaj yeem noj butternut squash nyoos, qhov no lub caij ntuj no squash feem ntau yog ci los yog ci.
Ib khob (205 grams) ntawm siav butternut squash muab:
- Calories: 82
- Crab: 22 grams
- Cov protein: 2 grams
- Fiber ntau: 7 grams
- Vitamin A: 457% ntawm Reference Daily Intake (RDA)
- Vitamin C: 52% ntawm RDI
- Vitamin E: 13% ntawm RDI
- Thiamine (B1): 10% ntawm RDI
- Niacin (B3): 10% ntawm RDI
- Pyridoxine (B6): 13% ntawm RDI
- Folate (B9): 10% ntawm RDI
- Magnesium: 15% ntawm RDI
- Cov tshuaj yaj yeeb: 17% ntawm RDI
- Manganese: 18% ntawm RDI
Raws li koj tau pom, lub taub Musky yog nplua nuj nyob rau hauv cov as-ham tseem ceeb.
Dhau li ntawm cov vitamins thiab minerals uas tau teev saum toj no, nws kuj yog ib qhov zoo ntawm calcium, hlau, phosphorus thiab tooj liab.
Résumé
Butternut squash muaj calories tsawg tab sis muaj ntau cov as-ham, suav nrog vitamin A, vitamin C, magnesium thiab potassium.
Nyeem kuj: Chayote Squash: 10 Cov txiaj ntsig zoo
Sau nrog cov vitamins thiab minerals
Butternut squash yog qhov zoo tshaj plaws ntawm ntau cov vitamins thiab minerals.
Ib khob ib khob (205-gram) ua noj ntawm butternut squash muab ntau tshaj 450% ntawm RDA thiab ntau tshaj 50% ntawm RDA rau vitamin C ().
Nws kuj yog nplua nuj nyob rau hauv carotenoids, xws li beta-carotene, beta-cryptoxanthin, thiab alpha-carotene, uas yog cov nroj tsuag pigments uas muab butternut squash nws cov xim vibrant.
Cov tshuaj no yog provitamin A carotenoids, uas txhais tau hais tias koj lub cev hloov lawv mus rau hauv retinal thiab retinoic acid, cov ntaub ntawv nquag ntawm vitamin A ().
Vitamin A yog qhov tseem ceeb rau kev tswj cov cell loj hlob, pob txha noj qab haus huv, thiab kev tiv thaiv kab mob ().
Tsis tas li ntawd, nws yog ib qho tseem ceeb rau kev loj hlob ntawm fetus thiab kev loj hlob, ua rau nws yog ib qho tseem ceeb vitamin rau cov niam uas muaj menyuam.
Butternut squash kuj nplua nuj nyob rau hauv vitamin C, dej-soluble as-ham tsim nyog rau kev tiv thaiv kab mob, collagen synthesis, kho qhov txhab, thiab kho cov ntaub so ntswg ().
Vitamins A thiab C ua raws li cov antioxidants muaj zog hauv koj lub cev, tiv thaiv koj lub hlwb los ntawm kev puas tsuaj los ntawm cov molecules tsis ruaj khov hu ua dawb radicals.
Vitamin E yog lwm cov tshuaj antioxidant hauv butternut squash uas pab tiv thaiv kev puas tsuaj dawb radical thiab tuaj yeem txo koj txoj kev pheej hmoo ntawm cov kab mob uas muaj hnub nyoog, xws li Alzheimer's ().
Lub caij ntuj no squash kuj tau ntim nrog cov vitamins B, suav nrog folic acid thiab vitamin B6, uas koj lub cev xav tau lub zog thiab tsim cov qe ntshav liab.
Ntxiv rau, nws yog nplua nuj nyob rau hauv potassium thiab manganese, tag nrho cov uas ua lub luag haujlwm tseem ceeb hauv cov pob txha noj qab haus huv ().
Piv txwv li, manganese ua ib cofactor nyob rau hauv cov pob txha mineralization, txheej txheem ntawm kev tsim cov pob txha ().
Résumé
Butternut squash yog qhov zoo tshaj plaws ntawm provitamin A carotenoids, vitamin C, B vitamins, potassium, magnesium thiab manganese.
Nyeem kuj: Chayote Squash: 10 Cov txiaj ntsig zoo
Cov ntsiab lus antioxidant siab tuaj yeem txo cov kab mob
Butternut squash yog ib qho chaw muaj zog antioxidants, suav nrog vitamin C, vitamin E, thiab beta-carotene.
Antioxidants pab tiv thaiv lossis qeeb cell puas thiab txo qhov mob, uas tuaj yeem txo qhov kev pheej hmoo ntawm ntau yam kab mob.
cancer
Kev tshawb fawb tau pom tias kev noj zaub mov nplua nuj nyob hauv qee yam antioxidants pom hauv butternut squash, xws li carotenoid antioxidants thiab vitamin C, tuaj yeem txo qis kev pheej hmoo ntawm qee yam qog noj ntshav.
Piv txwv li, kev tshawb fawb tau pom tias kev noj zaub mov ntau dua ntawm beta-carotene thiab vitamin C tuaj yeem txo qhov kev pheej hmoo ntawm mob qog noj ntshav.
Kev tshuaj xyuas ntawm 18 txoj kev tshawb fawb pom tias cov neeg uas tau txais ntau tshaj ntawm beta-carotene muaj 24% qis dua ntawm kev mob ntsws cancer piv rau cov neeg uas tau txais tsawg tshaj plaws ().
Lwm qhov kev tshuaj xyuas ntawm 21 txoj kev tshawb fawb pom tias mob ntsws cancer yuav txo tau 7% rau txhua qhov ntxiv 100 mg ntawm vitamin C ib hnub ().
Tsis tas li ntawd, kev tshuaj xyuas ntawm 13 qhov kev tshawb fawb qhia tau hais tias cov ntshav siab dua ntawm beta-carotene tau txuas rau qhov kev pheej hmoo tsawg dua ntawm txhua qhov kev tuag, suav nrog kev tuag los ntawm ().
mob plawv
Kev noj txiv hmab txiv ntoo thiab zaub tau ntev tau cuam tshuam nrog kev pheej hmoo tsawg ntawm kab mob plawv ().
Txawm li cas los xij, zaub thiab txiv kab ntxwv daj thiab txiv kab ntxwv, suav nrog butternut squash, tau pom tias muaj txiaj ntsig tshwj xeeb hauv kev tiv thaiv kab mob plawv.
Cov tshuaj antioxidants pom nyob rau hauv cov zaub ci ci no muaj kev cuam tshuam zoo rau .
Kev tshawb fawb ntawm 2 tus neeg tau pom tias qhov kev pheej hmoo ntawm kab mob plawv tau txo qis los ntawm 445% rau txhua hnub ntxiv ntawm cov zaub daj-txiv kab ntxwv ().
Cov carotenoids pom nyob rau hauv cov zaub no tau xav tias yuav tiv thaiv lub plawv mob los ntawm kev txo cov ntshav siab, txo qhov mob, thiab tswj cov kev qhia ntawm cov noob caj noob ces txuas rau kab mob plawv ().
Kev puas siab puas ntsws
Qee qhov kev coj noj coj ua, xws li noj ntau cov zaub mov uas muaj cov tshuaj antioxidants, tuaj yeem tiv thaiv kev puas hlwb.
Ib txoj kev tshawb fawb 13 xyoo ntawm 2 tus neeg tau txuas cov khoom noj carotenoid-nplua nuj los txhim kho qhov muag pom thiab hais lus zoo thaum laus ().
Tsis tas li ntawd, kev noj zaub mov ntau dua ntawm cov vitamin E tuaj yeem muaj kev tiv thaiv kab mob Alzheimer.
Kev tshawb fawb 8-xyoo ntawm 140 cov neeg laus pom tias cov neeg muaj ntshav siab tshaj plaws ntawm cov vitamin E muaj kev pheej hmoo ntawm Alzheimer's tus kab mob tsawg dua li cov uas muaj cov vitamin no qis tshaj ().
Résumé
Cov ntsiab lus antioxidant siab ntawm butternut squash tuaj yeem txo qhov kev pheej hmoo ntawm qee yam kab mob, suav nrog kab mob plawv, mob ntsws cancer, thiab kev puas siab puas ntsws.
Nyeem kuj: Chayote Squash: 10 Cov txiaj ntsig zoo
Tej zaum yuav pab poob phaus
Ib khob (205 grams) ntawm cov nqaij npuas kib muaj tsuas yog 83 calories thiab muab 7 grams filling fiber, ua rau nws xaiv zoo yog tias koj xav kom poob phaus thiab lub cev rog.
Nws muaj ob qho tib si insoluble thiab soluble fiber. Tshwj xeeb, soluble fiber tau txuas thiab pom tias txo qis qab los noj mov, uas yog qhov tseem ceeb thaum sim tswj koj cov calorie kom tsawg ().
Ntau cov kev tshawb fawb tau pom tias kev noj zaub mov ntau dua cov fiber ntau txhawb kev poob phaus thiab txo lub cev rog.
Kev tshawb fawb ntawm 4 cov menyuam yaus thiab cov tub ntxhais hluas tau pom tias qhov kev pheej hmoo ntawm kev rog rog tau txo qis los ntawm 667% ntawm cov neeg uas tau noj fiber ntau piv rau cov uas tau noj tsawg tshaj plaws ().
Tsis tas li ntawd, ib txoj kev tshawb fawb ntawm 252 tus poj niam pom tau hais tias rau txhua txhua gram nce ntawm tag nrho cov kev noj haus fiber ntau, qhov hnyav poob los ntawm 0,55 phaus (0,25 kg) thiab rog poob los ntawm 0,25 feem pua cov ntsiab lus ().
Tsis tas li ntawd, kev noj zaub mov muaj fiber ntau tuaj yeem pab tswj qhov hnyav dhau sijhawm. Ib txoj kev tshawb fawb 18-hli hauv cov poj niam pom tias cov neeg uas tau noj fiber ntau poob ntau dua li cov uas tau noj tsawg kawg nkaus, qhia tias fiber ntau tseem ceeb rau ().
Ntxiv butternut squash rau koj cov pluas noj yog ib txoj hauv kev zoo los tiv thaiv kev tshaib kev nqhis thiab nce koj cov fiber ntau.
Résumé
Butternut squash yog cov calories tsawg thiab muaj fiber ntau, ua rau nws xaiv zoo rau txhua qhov kev noj qab haus huv yuag.
Yuav ua li cas ntxiv rau koj cov zaub mov
Ntxiv butternut squash rau koj cov zaub mov yog ib txoj hauv kev zoo los txhim kho koj txoj kev noj qab haus huv tag nrho.
Nws yog ntau yam khoom xyaw uas ua ke zoo nrog ntau yam khoom qab zib, los ntawm qab zib mus rau ntsim.
Nov yog qee cov tswv yim rau kev sib koom ua ke butternut squash rau hauv qab zib thiab savory tais:
- Txiav lub butternut squash rau hauv cubes thiab ci nrog, ntsev thiab kua txob rau ib tug ceev thiab flavorful sab zaub mov.
- Hloov butternut squash rau qos yaj ywm thaum ua homemade fries.
- Sab saum toj zaub xam lav nrog roasted butternut squash rau ntxiv fiber ntau.
- Ntxiv butternut squash puree rau cov khoom ci, zoo li qhob cij thiab muffins.
- Siv butternut squash puree thiab txiv maj phaub mis nyuj los ua creamy, tsis muaj mis nyuj kua zaub.
- Pov cov chunks ntawm butternut squash rau hauv hearty stews.
- Ua ib tug neeg tsis noj nqaij chili los ntawm kev sib txuas taum, txuj lom, lws suav sauce thiab butternut squash.
- Cov khoom noj butternut squash halves nrog koj nyiam sib xyaw ntawm cov nplej, zaub thiab cheese rau noj zaub mov noj.
- Ntxiv cov kua txiv hmab txiv ntoo siav rau cov nplej zom los yog siv nws ua cov kua txiv hmab txiv ntoo.
- Mash siav butternut squash nrog ntsev, mis nyuj thiab rau ib tug creamy accompaniment.
- Noj roasted butternut squash nrog qe rau noj tshais hearty.
- Siv pureed butternut squash nyob rau hauv qhov chaw ntawm taub dag thaum ua pies los yog tarts.
- Ntxiv caramelized butternut squash rau quiches thiab frittatas.
- Siv butternut squash es tsis txhob qos yaj ywm hauv curries.
- Grate nyias slices ntawm raw butternut squash tshaj zaub xam lav rau ib tug tshwj xeeb saj thiab kev ntxhib los mos.
- Kev sim hauv koj txoj kev ua noj los ntawm kev sim butternut squash nyob rau hauv qhov chaw ntawm lwm cov hmoov txhuv nplej siab, xws li qos yaj ywm, qos yaj ywm qab zib, los yog qos yaj ywm qab zib.
Résumé
Butternut squash tuaj yeem ntxiv rau ntau yam qab zib thiab savory zaub mov txawv, zoo li stews thiab pies.
Cov kab hauv qab
Butternut squash yog nplua nuj nyob rau hauv cov kab mob tseem ceeb tiv thaiv cov vitamins, minerals thiab antioxidants.
Lub caij ntuj no tsis muaj calorie tsawg, fiber ntau squash tuaj yeem pab koj poob phaus thiab tiv thaiv cov kab mob xws li mob qog noj ntshav, kab mob plawv, thiab kev puas hlwb.
Ntxiv rau, nws muaj ntau yam thiab yooj yim ntxiv rau cov khoom qab zib thiab savory.
Kev sib xyaw butternut squash yog ib txoj hauv kev yooj yim thiab qab los txhim kho koj txoj kev noj qab haus huv.
