La sikwashi ya butternut ndi sikwashi yachisanu ya lalanje yodziwika bwino chifukwa cha kusinthasintha kwake komanso kukoma kokoma, mtedza.
Ngakhale kuti nthawi zambiri amaonedwa ngati masamba, sikwashi ya butternut ndi chipatso.
Zili ndi ntchito zambiri zophikira ndipo ndizowonjezera kwambiri ku maphikidwe ambiri okoma komanso okoma.
La sikwashi Sikuti musky amakoma, amadzaza ndi mavitamini, mchere, fiber, ndi antioxidants.
Nkhaniyi ikukuuzani zonse zomwe muyenera kudziwa zokhudza sikwashi ya butternut, kuphatikizapo zakudya zake, thanzi labwino, komanso momwe mungawonjezere pazakudya zanu.
Zamkatimu
Zopatsa thanzi komanso zochepa zama calorie
Ngakhale mutha kudya sikwashi ya butternut yaiwisi, izi dzinja sikwashi nthawi zambiri amawotcha kapena kuphikidwa.
Kapu imodzi (205 magalamu) ya sikwashi yophikidwa ya butternut imapereka:
- Zopatsa mphamvu: 82
- Nkhanu: XMUMX magalamu
- Puloteni: XMUMX magalamu
- ulusi: XMUMX magalamu
- Vitamini A: 457% ya Reference Daily Intake (RDA)
- 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
- Folate (B9): 10% ya RDI
- Magnesium: 15% ya RDI
- Potaziyamu: 17% ya RDI
- Manganese: 18% ya RDI
Monga mukuonera, ndi sikwashi Musky ali ndi michere yofunika kwambiri.
Kuwonjezera pa mavitamini ndi mchere zomwe tazitchula pamwambapa, ndi gwero labwino la calcium, iron, phosphorous ndi mkuwa.
Pitilizani
Sikwashi ya Butternut imakhala ndi zopatsa mphamvu zochepa koma imakhala ndi michere yambiri, kuphatikiza vitamini A, vitamini C, magnesium ndi potaziyamu.
Werenganinso: Chayote Squash: 10 Zopindulitsa Zochititsa chidwi
Wodzazidwa ndi mavitamini ndi mchere
Sikwashi ya Butternut ndi gwero labwino kwambiri la mavitamini ndi mchere wambiri.
Kapu imodzi (205-gram) yophika sikwashi ya butternut yophika imapereka zoposa 450% za RDA ndi zoposa 50% za RDA za vitamini C ().
Ilinso ndi ma carotenoids ambiri, kuphatikiza beta-carotene, beta-cryptoxanthin, ndi alpha-carotene, omwe ndi mitundu yamitengo yomwe imapatsa sikwashi mtundu wowoneka bwino.
Mankhwalawa ndi provitamin A carotenoids, kutanthauza kuti thupi lanu limasintha kukhala retinal ndi retinoic acid, mitundu yogwira ntchito ya vitamini A ().
Vitamini A ndiyofunikira pakuwongolera kukula kwa maselo, thanzi la mafupa, komanso chitetezo chamthupi ().
Kuonjezera apo, ndizofunikira kwambiri pakukula ndi kukula kwa fetal, zomwe zimapangitsa kuti vitamini ikhale yofunika kwambiri kwa amayi oyembekezera.
Sikwashi ya Butternut ilinso ndi vitamini C wochuluka, michere yosungunuka m'madzi yofunikira kuti chitetezo cha mthupi chitetezeke, kaphatikizidwe ka collagen, kuchiritsa mabala, ndi kukonza minofu ().
Mavitamini A ndi C amakhala ngati ma antioxidants amphamvu m'thupi lanu, kuteteza maselo anu ku kuwonongeka koyambitsidwa ndi mamolekyu osakhazikika otchedwa ma free radicals.
Vitamini E ndi antioxidant ina mu sikwashi ya butternut yomwe imathandiza kuteteza ku kuwonongeka kwaufulu ndipo ingachepetse chiopsezo cha matenda okhudzana ndi ukalamba, monga Alzheimer's ().
Sikwashi m'nyengo yozizirayi ilinso ndi mavitamini a B, kuphatikizapo kupatsidwa folic acid ndi vitamini B6, zomwe thupi lanu limafunikira kuti likhale ndi mphamvu komanso kupanga maselo ofiira a magazi.
Kuphatikiza apo, ili ndi potaziyamu ndi manganese, zonse zomwe zimagwira ntchito yofunika kwambiri pa thanzi la mafupa ().
Mwachitsanzo, manganese amagwira ntchito ngati cofactor mu mafupa a mineralization, njira yopangira fupa la mafupa ().
Pitilizani
Sikwashi ya Butternut ndi gwero labwino kwambiri la provitamin A carotenoids, vitamini C, mavitamini B, potaziyamu, magnesium ndi manganese.
Werenganinso: Chayote Squash: 10 Zopindulitsa Zochititsa chidwi
Kuchuluka kwa antioxidant kumatha kuchepetsa chiwopsezo cha matenda
Sikwashi ya Butternut ndi gwero lambiri la ma antioxidants amphamvu, kuphatikiza vitamini C, vitamini E, ndi beta-carotene.
Antioxidants amathandiza kupewa kapena kuchepetsa kuwonongeka kwa maselo ndi kuchepetsa kutupa, zomwe zingachepetse chiopsezo cha matenda angapo aakulu.
Cancer
Kafukufuku wasonyeza kuti zakudya zokhala ndi ma antioxidants ena omwe amapezeka mu sikwashi ya butternut, monga carotenoid antioxidants ndi vitamini C, amachepetsa chiopsezo cha khansa zina.
Mwachitsanzo, kafukufuku wasonyeza kuti kudya kwambiri beta-carotene ndi vitamini C kungachepetse chiopsezo cha khansa ya m'mapapo.
Ndemanga ya kafukufuku 18 idapeza kuti anthu omwe amadya kwambiri beta-carotene anali ndi chiopsezo chochepa cha khansa ya m'mapapo ndi 24% poyerekeza ndi omwe amadya kwambiri ().
Ndemanga ina ya kafukufuku 21 idapeza kuti chiopsezo cha khansa ya m'mapapo chidatsika ndi 7% pa 100 mg iliyonse ya vitamini C patsiku ().
Kuphatikiza apo, kuwunikanso kwa kafukufuku 13 kunawonetsa kuti kuchuluka kwa magazi a beta-carotene kumalumikizidwa ndi chiwopsezo chochepa kwambiri cha kufa kwa zifukwa zonse, kuphatikiza kufa kuchokera ku ().
matenda a mtima
Kudya kwa zipatso ndi ndiwo zamasamba kwakhala kukugwirizana ndi chiopsezo chochepa cha matenda a mtima ().
Komabe, masamba achikasu ndi malalanje ndi zipatso, kuphatikizapo sikwashi ya butternut, zapezeka kuti ndizothandiza kwambiri poteteza matenda a mtima.
Ma antioxidants omwe amapezeka m'masamba amitundu yowalawa amakhala ndi mphamvu pa.
Kafukufuku wa anthu 2 adawonetsa kuti chiwopsezo cha matenda amtima chidatsika ndi 445% pakudya kowonjezera tsiku lililonse kwa masamba achikasu-lalanje ().
Ma carotenoids omwe amapezeka m'masambawa amaganiziridwa kuti amateteza thanzi la mtima pochepetsa kuthamanga kwa magazi, kuchepetsa kutupa, komanso kuwongolera mafotokozedwe amtundu wina wokhudzana ndi matenda amtima ().
Kuchepa kwamaganizo
Zakudya zina, monga kudya zakudya zambiri zokhala ndi ma antioxidants, zingateteze ku kuchepa kwa malingaliro.
Kafukufuku wazaka 13 wa anthu 2 adagwirizanitsa zakudya zokhala ndi carotenoid kuti zitheke kuyang'ana bwino komanso kulankhula bwino paukalamba ().
Kuphatikiza apo, kudya kwambiri kwa vitamini E kumatha kukhala ndi chitetezo ku matenda a Alzheimer's.
Kafukufuku wazaka 8 wa achikulire 140 adapeza kuti anthu omwe ali ndi vitamini E wambiri m'magazi amakhala ndi chiopsezo chochepa cha matenda a Alzheimer's kuposa omwe ali ndi mavitamini otsika kwambiri ().
Pitilizani
Kuchuluka kwa antioxidant zomwe zili mu sikwashi ya butternut zitha kuchepetsa chiopsezo cha matenda ena, kuphatikiza matenda amtima, khansa ya m'mapapo, ndi kuchepa kwa malingaliro.
Werenganinso: Chayote Squash: 10 Zopindulitsa Zochititsa chidwi
Zingathandize kuchepetsa thupi
Chikho chimodzi (205 magalamu) cha sikwashi yophika ya butternut chili ndi ma calories 83 okha ndipo amapereka magalamu 7 a fiber, zomwe zimapangitsa kukhala chisankho chabwino ngati mukufuna kuchepetsa thupi ndi mafuta.
Lili ndi ulusi wosasungunuka komanso wosungunuka. Makamaka, CHIKWANGWANI chosungunuka chalumikizidwa ndikuwonetsetsa kuti chichepetse chilakolako, chomwe chili chofunikira poyesa kuwongolera kudya kwa calorie ().
Kafukufuku wambiri wasonyeza kuti kudya kwambiri zakudya zamtundu wa fiber kumathandizira kuchepetsa thupi komanso kuchepetsa mafuta m'thupi.
Kafukufuku wa ana 4 ndi achinyamata adawonetsa kuti chiwopsezo cha kunenepa kwambiri chidatsika ndi 667% mwa omwe amadya fiber kwambiri poyerekeza ndi omwe amadya pang'ono ().
Kuphatikiza apo, kafukufuku wa azimayi 252 adawonetsa kuti pa gramu iliyonse yomwe imachulukitsa kuchuluka kwazakudya zonse, kulemera kumatsika ndi 0,55 pounds (0,25 kg) ndipo mafuta amatsika ndi 0,25 peresenti () .
Kuonjezera apo, zakudya zomwe zili ndi fiber zingathandize kuti thupi likhale lolemera pakapita nthawi. Kafukufuku wa miyezi 18 mwa amayi adapeza kuti omwe amadya kwambiri CHIKWANGWANI adataya kulemera kwambiri kuposa omwe amadya pang'ono, kuwonetsa kuti fiber ndiyofunikira kwa ().
Kuonjezera sikwashi ya butternut pazakudya zanu ndi njira yabwino yochepetsera njala ndikuwonjezera kudya kwanu kwa fiber.
Pitilizani
Sikwashi ya Butternut imakhala ndi zopatsa mphamvu zochepa komanso imakhala ndi fiber zambiri, zomwe zimapangitsa kukhala chisankho chabwino pa pulogalamu iliyonse yochepetsera thupi.
Momwe mungawonjezere pazakudya zanu
Kuonjezera sikwashi ya butternut pazakudya zanu ndi njira yabwino yopititsira patsogolo thanzi lanu lonse.
Ndi chinthu chosunthika chomwe chimagwirizana bwino ndi zokometsera zosiyanasiyana, kuyambira zokoma mpaka zokometsera.
Nawa malingaliro ophatikizira sikwashi ya butternut m'zakudya zotsekemera komanso zokoma:
- Dulani sikwashi ya butternut mu cubes ndikuwotcha ndi , mchere ndi tsabola kuti mukhale mbale yofulumira komanso yokoma.
- M'malo mwa sikwashi ya butternut m'malo mwa mbatata popanga zokazinga tokha.
- Saladi zapamwamba zokhala ndi sikwashi ya butternut yokazinga kuti muwonjezere ulusi.
- Onjezani butternut sikwashi puree ku zinthu zophikidwa, monga mkate ndi ma muffin.
- Gwiritsani ntchito sikwashi puree wa butternut ndi mkaka wa kokonati kuti mupange msuzi wopanda mkaka wopanda mkaka.
- Thirani zidutswa za sikwashi ya butternut mu mphodza zabwino kwambiri.
- Pangani chilili wamasamba pophatikiza nyemba, zonunkhira, msuzi wa phwetekere ndi sikwashi ya butternut.
- Sakanizani magawo a sikwashi a butternut ndi kusakaniza komwe mumakonda kwambewu, ndiwo zamasamba ndi tchizi pa chakudya chamadzulo chamasamba.
- Onjezani sikwashi yophika ya butternut ku mbale za pasitala kapena mugwiritseni ntchito puree ngati msuzi wa pasitala.
- Phatikizani sikwashi yophika ya butternut ndi mchere, mkaka ndi kutsagana ndi zotsekemera.
- Idyani sikwashi ya butternut yowotcha ndi mazira kuti mudye chakudya cham'mawa.
- Gwiritsani ntchito sikwashi ya butternut m'malo mwa dzungu popanga ma pie kapena ma tarts.
- Onjezerani sikwashi ya caramelized butternut ku quiches ndi frittatas.
- Gwiritsani ntchito sikwashi ya butternut m'malo mwa mbatata mu ma curries.
- Kabati timagawo tating'onoting'ono ta sikwashi ya butternut pamwamba pa saladi kuti mumve kukoma kwake komanso kapangidwe kake.
- Yesani kuphika kwanu poyesa sikwashi ya butternut m'malo mwa masamba ena okhuthala, monga mbatata, mbatata, kapena mbatata.
Pitilizani
Sikwashi ya Butternut ikhoza kuwonjezeredwa ku maphikidwe osiyanasiyana okoma komanso okoma, monga mphodza ndi pie.
Mfundo yofunika kwambiri
Sikwashi ya Butternut imakhala ndi mavitamini ambiri olimbana ndi matenda, mchere ndi antioxidants.
Sikwashi yokhala ndi calorie yochepa, yokhala ndi fiber yambiri imatha kukuthandizani kuti muchepetse thupi ndikuteteza ku matenda monga khansa, matenda amtima, komanso kuchepa kwa malingaliro.
Kuphatikiza apo, ndizosunthika komanso zosavuta kuwonjezera pazakudya zotsekemera komanso zokoma.
Kuphatikiza sikwashi ya butternut ndi njira yosavuta komanso yokoma yowonjezerera thanzi lanu.
