La butternut squash is orange-fleshed winter squash inozivikanwa nekusiyana-siyana uye kutapira, nutty flavour.
Kunyange zvazvo inowanzoonekwa semuriwo, butternut squash inyanzvi chibereko.
Iine zvakawanda zvekushandisa zvekubika uye ndeyekuwedzera kukuru kune akawanda anotapira uye anonaka mabikirwo.
La Squash Haisi chete musky inonaka, zvakare yakazara nemavhitamini, zvicherwa, fiber, uye antioxidants.
Ichi chinyorwa chinokuudza zvese zvaunoda kuziva nezve butternut squash, kusanganisira kudya kwayo, hutano hunobatsira, uye maitiro ekuwedzera pakudya kwako.
Zviri mukati
Yakakwira mune zvinovaka muviri uye yakaderera mumacalorie
Kunyangwe iwe uchigona kudya butternut squash mbishi, izvi squash yechando inowanzogochwa kana kubikwa.
Imwe kapu (205 gramu) yebutternut squash yakabikwa inopa:
- Macalorie: 82
- Makakanje: 22 gramu
- Mapuroteni: 2 gramu
- fibers: 7 gramu
- Vhitamini A: 457% yeReference Daily Intake (RDA)
- Vhitamini C: 52% yeRDI
- Vhitamini E: 13% yeRDI
- Thiamine (B1): 10% yeRDI
- Niacin (B3): 10% yeRDI
- Pyridoxine (B6): 13% yeRDI
- Folate (B9): 10% yeRDI
- Magnesium: 15% yeRDI
- Potassium: 17% yeRDI
- Manganese: 18% yeRDI
Sezvaunogona kuona, iyo Squash Musky akapfuma mune zvakakosha zvekudya.
Kunze kwevhitamini nemaminerari akanyorwa pamusoro apa, zvakare inzvimbo yakanaka yecalcium, iron, phosphorus uye mhangura.
Summary
Butternut squash ine macalorie mashoma asi ine zvakawanda zvinovaka muviri, kusanganisira vhitamini A, vhitamini C, magnesium uye potassium.
Verenga zvakare: Chayote Squash: 10 Inonakidza Benefits
Yakazadzwa nemavhitamini nemamineral
Butternut squash ndiyo yakanakisa sosi yemavhitamini akawanda nemamineral.
Kapu imwe chete (205-gram) yekubika butternut squash inopa zvinopfuura 450% zveRDA uye zvinopfuura 50% zve RDA yevhitamini C ().
Iyo zvakare yakapfuma mucarotenoids, inosanganisira beta-carotene, beta-cryptoxanthin, uye alpha-carotene, ari mavara echirimwa anopa butternut squash ruvara rwayo rwakajeka.
Mishonga iyi inonzi provitamin A carotenoids, zvinoreva kuti muviri wako unoashandura kuita retinal uye retinoic acid, maitiro anoshanda evhitamini A ().
Vitamin A yakakosha pakugadzirisa kukura kwesero, hutano hwemapfupa, uye immune function ().
Pamusoro pezvo, yakakosha pakukura nekukura kwe "fetus", zvichiita kuti ive yakakosha vhitamini kune vanaamai vane pamuviri.
Butternut squash zvakare yakapfuma muvhitamini C, inonyungudika mumvura inodiwa kune immune system, collagen synthesis, kuporesa maronda, uye kugadzirisa matishu ().
Mavhitamini A uye C anoita seakasimba antioxidants mumuviri wako, achidzivirira masero ako kubva mukukuvadzwa kunokonzerwa nemamorekuru asina kugadzikana anonzi ma free radicals.
Vitamin E imwezve antioxidant mubutternut squash iyo inobatsira kudzivirira kubva mahara radical kukuvara uye inogona kuderedza njodzi yako yezvirwere zvine chekuita nezera, seAlzheimer's ().
Iyi squash yechando yakazarawo nemavhitamini eB, anosanganisira folic acid uye vhitamini B6, izvo zvinoda muviri wako kuti uwane simba uye kuumbwa kwemasero matsvuku eropa.
Uyezve, yakapfuma mu potassium uye manganese, iyo yose inoita basa rinokosha muhutano hwemapfupa ().
Semuenzaniso, manganese inoshanda se cofactor mu bone mineralization, maitiro ekuvaka pfupa tishu ().
Summary
Butternut squash yakanakisa sosi yeprovitamin A carotenoids, vhitamini C, B mavhitaminzi, potassium, magnesium uye manganese.
Verenga zvakare: Chayote Squash: 10 Inonakidza Benefits
Yakakwira antioxidant yemukati inogona kuderedza njodzi yechirwere
Butternut squash yakawanda sosi ine simba antioxidants, kusanganisira vhitamini C, vhitamini E, uye beta-carotene.
Antioxidants anobatsira kudzivirira kana kunonoka kukuvara kwesero uye kuderedza kuzvimba, izvo zvinogona kuderedza njodzi yezvirwere zvisingaperi zvisingaperi.
kenza
Tsvagiridzo yakaratidza kuti kudya kwakapfuma mune mamwe ma antioxidants anowanikwa mubutternut squash, senge carotenoid antioxidants uye vhitamini C, inogona kuderedza njodzi yemamwe macancer.
Semuenzaniso, zvidzidzo zvakaratidza kuti kudya kwakanyanya kwebeta-carotene uye vhitamini C kunogona kuderedza njodzi yekenza yemapapu.
Ongororo yezvidzidzo gumi nemasere yakawana kuti vanhu vane yakanyanya kudya beta-carotene vaive ne18% yakaderera yekenza yemapapu zvichienzaniswa nevaya vane yakaderera kudya ().
Imwe wongororo yezvidzidzo makumi maviri neimwe yakawana kuti njodzi yemukenza wemapapu yakadzikira ne21% kune yega yega 7 mg yevhitamini C pazuva ().
Uyezve, ongororo yezvidzidzo zve13 yakaratidza kuti mazinga epamusoro eropa e beta-carotene akabatanidzwa kune ngozi yakaderera yezvose-zvinokonzera kufa, kusanganisira rufu kubva ().
chirwere chemoyo
Kudya kwezvibereko nemiriwo kwagara kwakabatana nenjodzi yakaderera yechirwere chemoyo ().
Zvisinei, miriwo yero uye orenji uye michero, kusanganisira butternut squash, yakawanikwa ichinyanya kushanda mukudzivirira chirwere chemwoyo.
Iwo ma antioxidants anowanikwa mune aya miriwo ane mavara akajeka ane simba rine simba pa.
Chidzidzo chevanhu 2 chakaratidza kuti njodzi yechirwere chemoyo yakadzikira ne445% kune yega yega yekuwedzera yezuva nezuva yemiriwo yero-orange ().
Iyo carotenoids inowanikwa mumiriwo iyi inofungidzirwa kuchengetedza hutano hwemoyo nekudzikisa BP, kuderedza kuzvimba, nekudzora kutaura kwemajini chaiwo akabatana nechirwere chemoyo ().
Kuderera kwepfungwa
Mimwe miitiro yezvokudya, yakadai sekudya zvokudya zvakawanda zvakapfuma mune antioxidants, inogona kudzivirira kubva pakuderera kwepfungwa.
Chidzidzo chemakore gumi nematatu chevanhu 13 chakabatanidza kudya kwakapfuma kwecarotenoid nekuvandudza kutarisisa kwekuona uye kutaura zvakanaka panguva yekukwegura ().
Pamusoro pezvo, kudya kwakanyanya kwevhitamini E kunogona kuve nekudzivirira pachirwere cheAlzheimer.
Ongororo yemakore masere yevakuru 8 yakawana kuti vanhu vane mwero wepamusoro weropa wevhitamini E vaive nenjodzi yakaderera yechirwere cheAlzheimer pane avo vane mwero wakaderera wevhitamini iyi ().
Summary
Iyo yakakwira antioxidant yemukati ye butternut squash inogona kuderedza njodzi yezvimwe zvirwere, kusanganisira chirwere chemoyo, kenza yemapapu, uye kuderera kwepfungwa.
Verenga zvakare: Chayote Squash: 10 Inonakidza Benefits
Inogona kubatsira kuderedza uremu
Imwe kapu (205 magiramu) yakabikwa butternut squash ine chete 83 makorikori uye inopa 7 magiramu ekuzadza fiber, zvichiita kuti ive sarudzo yakanaka kana iwe uchida kuderedza uremu nemafuta emuviri.
Iine zvose insoluble uye soluble fiber. Kunyanya, soluble fiber yakabatanidzwa uye inoratidzwa kuderedza kudya, iyo inokosha paunenge uchiedza kudzora yako calorie kudya ().
Zvidzidzo zvakawanda zvakaratidza kuti kudya kwepamusoro kwefiber yezvokudya kunokurudzira kuora muviri uye kunoderedza mafuta emuviri.
Chidzidzo chevana 4 nevechiri kuyaruka chakaratidza kuti njodzi yekufutisa yakadzikira ne667% pakati peavo vakadya yakanyanya fiber zvichienzaniswa nevaya vakadya zvishoma ().
Pamusoro pezvo, ongororo yevakadzi ve252 yakaratidza kuti pagiremu yega yega kuwedzera kweiyo yakazara fiber fiber, uremu hwakaderera ne0,55 pounds (0,25 kg) uye mafuta akadzikira ne0,25 muzana mapoinzi () .
Uyezve, kudya kwakanyanya mufiber kunogona kubatsira kuchengetedza uremu nekufamba kwenguva. Chidzidzo chemwedzi gumi nemasere muvakadzi chakawana kuti avo vakadya iyo fiber yakawanda vakarasikirwa nehuremu kupfuura avo vakadya zvishoma, zvichiratidza kuti fiber yakakosha kune ().
Kuwedzera butternut squash pakudya kwako inzira huru yekumisa nzara uye kuwedzera fiber kudya kwako.
Summary
Butternut squash yakaderera mumakoriyori uye yakakwira mufiber, zvichiita kuti ive sarudzo yakanaka kune chero hutano hwekurasikirwa uremu chirongwa.
Ungawedzera sei pakudya kwako
Kuwedzera butternut squash pakudya kwako inzira yakanaka yekuvandudza hutano hwako hwese.
Icho chinhu chinoshandiswa zvakasiyana-siyana chinopindirana zvakanaka nemhando dzakasiyana-siyana dzekunaka, kubva pakutapira kusvika kune spicy.
Heano mamwe mazano ekubatanidza butternut squash mune zvinotapira uye zvinonaka:
- Cheka butternut squash kuita macube uye wogocha ne, munyu uye mhiripiri kuitira kukurumidza uye kunonaka padivi ndiro.
- Kutsiva butternut squash kune mbatatisi paunenge uchigadzira mafries epamba.
- Masaladhi epamusoro ane yakagochwa butternut squash yekuwedzera fiber.
- Wedzera butternut squash puree kune zvakabikwa, sechingwa uye muffin.
- Shandisa butternut squash puree uye mukaka wekokonati kugadzira muto wakakora, usina mukaka.
- Kanda zvimedu zve butternut squash muzvidyo zvinonaka.
- Gadzira chiiri chemuriwo nekubatanidza bhinzi, zvinonhuwira, muto wemadomasi uye butternut squash.
- Zvinhu zvakabikwa butternut squash mahafu nemusanganiswa waunofarira wezviyo, miriwo uye chizi pakudya kwemanheru emuriwo.
- Wedzera yakabikwa butternut squash kune pasta ndiro kana shandisa pureed sepasta muto.
- Savi yakabikwa butternut squash nemunyu, mukaka uye kuitira kuperekedzwa nekrimu.
- Idya yakagochwa butternut squash nemazai kwekudya kwemangwanani kunonaka.
- Shandisa pureed butternut squash panzvimbo yenhanga paunenge uchigadzira mapie kana tarts.
- Wedzera caramelized butternut squash kune quiches uye frittatas.
- Shandisa butternut squash pachinzvimbo chembatatisi mumacurries.
- Grate zvimedu zvitete zvebutternut squash pamusoro pemasaladhi kuitira kuravira kwakasiyana uye magadzirirwo.
- Edza kubika kwako nekuedza butternut squash pachinzvimbo chemimwe miriwo ine sitachi, sembatatisi, mbambaira, kana mbambaira.
Summary
Butternut squash inogona kuwedzerwa kune zvakasiyana-siyana zvinotapira uye zvinonaka zvekubika, sezvimedu uye pie.
Chinonyanya kukosha
Butternut squash yakapfuma mune zvakakosha-kurwisa zvirwere mavhitamini, zvicherwa uye antioxidants.
Iyi yakaderera-calori, yakakwira-fiber yechando squash inogona kukubatsira kuderedza uremu uye kudzivirira kubva kuzvirwere zvakaita segomarara, chirwere chemoyo, uye kuderera kwepfungwa.
Uyezve, inogoneka uye iri nyore kuwedzera kune zvinotapira uye zvinonaka.
Kubatanidza butternut squash inzira iri nyore uye inonaka yekuvandudza hutano hwako.
