Acorn squash: Iine ruvara rwakajeka uye kuravira kunotapira, acorn squash inoita inoyevedza carb sarudzo.
Haisi inonaka chete asiwo yakapfuma mune zvinovaka muviri. Uyezve, inogona kupa akawanda anokatyamadza mabhenefiti ehutano.
Acorn squash Ichi chinyorwa chinoongorora acorn squash, kusanganisira kudya kwayo, mabhenefiti, uye mashandisirwo ekubika.
Chii chinonzi acorn squash? Acorn squash imhando yesquash yechando yeCucurbitaceae, kana mhuri yesquash, iyo inosanganisirawo manhanga, butternut squash, uye zucchini (1).
Yakagadzirwa seacorn ine ganda rakatsetseka rinogona kusiyana kubva kusvibira kusvika kune jena. Zvisinei, mhando dzinowanzorimwa dzakasvibira uye dzinowanzova neruvara rwakajeka rweorenji pedyo nechepamusoro.
Acorn squash ine nyama inotapira, yeorenji-yero ine zvishoma nutty flavour. Vanorimwa munyika dzakawanda pasi rose asi kunyanya kufarirwa muNorth America.
Kunyangwe iwo akaiswa muchero semuchero, anoonekwa semuriwo ane starchy uye anogona kushandiswa nenzira yakafanana nemimwe miriwo yakakwira-carb, yakadai sembatatisi, butternut squash, uye mbatatisi.
Anofarirwawo nevarimi vekuseri nekuti ari nyore kurima uye anogona kuchengetwa kusvika mwedzi kana anyatsogadziriswa uye akachengetedzwa, zvichipa tsime rezvibereko zvinovaka muviri apo mimwe miriwo mitsva inenge iri shoma.
Acorn Squash Nutrition Kufanana nemamwe squashes echando, acorn squashes ane hutano hwakanyanya uye mhando yevhitamini, zvicherwa uye fiber.
Kapu imwe (205 gramu) yezucchini yakabikwa inopa (2):
Calories: 115Carbohydrates: 30 gramuMapuroteni: 2 gramufibers: 9 gramuProvitamin A: 18% yeDaily Value (DV)Vhitamini C: 37% yeDVThiamin (vitamini B1): 23% yeDVPyridoxine (vhitamini B6): 20% yeDVFolate (vitamini B9): 10% yeDVSimbi: 11% yeDVMagnesium: 22% yeDVPotassium: 26% yeDVManganese: 25% yeDVKunyangwe acorn squash yakaderera mumacalorie, ine zvakawanda zvinovaka muviri.
Iyo inonyanya kupfuma mu vitamin C, chikafu chinonyunguduka mumvura chinokurudzira hutano hwakanaka hwekudzivirira zvirwere nekutsigira kushanda kwemasero ekudzivirira uye kudzivirira kubva kune utachiona hunogona kukuvadza (3).
Ichowo chitubu chakanakisisa chevhithamini B, inobatanidzwa mukugadzirwa uye metabolism yemasero matsvuku eropa, pamwe chete ne electrolytes magnesium uye potassium, iyo inokosha pakushanda kwemisumbu uye kutonga kweropa (4).
Uyezve, acorn squash yakazara nefiber, chikafu chakakosha pakugaya zvine hutano uye chinoita basa rakakosha mukudzivirira chirwere (5).
pfupiso
Acorn squash inotapira yechando squash iyo yakaderera mumakoriori uye yakazara nezvinovaka muviri, zvinosanganisira vhitamini C, potassium uye magnesium.
Hutano Mabhenefiti eAcorn Squash Nekuda kwehutano hwayo, acorn squash inopa hutano hwakanaka.
Yakazara nemafuta anokosha Acorn squash isarudzo ine hutano hwemakhahydrates. Yakapfuma muvhitamini nemaminerari anotsigira hutano hwako nenzira dzakasiyana.
Iyo inopenya nyama yeorenji yeacorn squash ine vhitamini C, provitamin A, B mavhitaminzi, potasium, magnesium, iron uye manganese, zvese zvakakosha pahutano.
Kusiyana neakacheneswa carbohydrate sosi semupunga chena uye chena pasta, acorn squash ndiyo yakanakisa sosi yefiber inononoka kugaya, inobatsira kudzora mazinga eshuga yeropa, uye inosimudzira manzwiro ekuzara (6).
Chinhu chakanaka che antioxidants Acorn squash inotakurwa ne antioxidants, makomisheni anodzivirira kubva kukuvadzwa kwesero. Zvave zvichiratidzwa kuti Hurumende Kupfuma mune antioxidants kunoderedza njodzi yekuva nezvirwere zvakasiyana-siyana zvisingaperi, senge chirwere chemoyo uye mamwe magomarara (7).
Inonyanya kupfuma mumiti yemiti inonzi carotenoids, ine simba re antioxidant migumisiro. Muchokwadi, mushure memakarotsi, squash yechando, senge mhando yeacorn, ndiyo yakanyanya kusimba sosi yecarotenoid alpha carotene (8).
Les Hurumende akapfuma mune carotenoids inowanikwa muacorn squash, kusanganisira alpha-carotene, beta-carotene, uye zeaxanthin, inogona kudzivirira kubva kurudzi rwechipiri chirwere cheshuga, kenza yemapapu, kuderera kwepfungwa, uye kusagadzikana kwemaziso (2, 9, 11).
Kunze kwecarotenoids, acorn squash ine vhitamini C yakawanda, iyo inopawo simba re antioxidant properties (12).
Inosimudzira hutano hwekudya Acorn squash yakazara ne soluble uye insoluble fiber. Kunyangwe vachiita mabasa akasiyana mumuviri wako, ese ari maviri anoita basa rakakosha muhutano hwekugaya.
Insoluble fiber inowedzera kuwanda kune yako chituru, nepo soluble fiber ichinyorovesa, inodzivirira kuvimbiswa, uye inosimudzira kugara ura (13).
Mhando mbiri dzefiber dzinobatsirawo mabhakitiriya ane hushamwari anogara mumatumbo ako, anonzi probiotics. Aine hutano gut microbiome inosimbisa immune system yako uye inokudzivirira kubva kuchirwere (13).
Pamusoro pezvo, tsvagiridzo inoratidza kuti kudya kwakapfuma mumichero nemiriwo yakapfuma, senge acorn squash, inogona kudzivirira kubva mukuzvimba, colorectal cancer, uye irritable bowel syndrome (IBS) (14, 15, 16).
Inogona kudzivirira kune zvimwe zvirwere Kuwedzera acorn squash pakudya kwako inzira yakangwara yekudzivirira hutano hwako hwese, sezvo kuwedzera miriwo yako yekudya kunogona kuderedza njodzi yako yezvirwere zvisingaperi.
Nepo tsvagiridzo pamusoro pezvakanakira acorn squash zvakanyanya kushaikwa, humbowo hwakawanda hunotsigira hutano-hunosimudzira zvimiro zvezvikafu zvine miriwo.
Zvokudya zvakapfuma mumiriwo zvinobatsira kuderedza ngozi dzechirwere chemwoyo, zvakadai seBP uye LDL (yakaipa cholesterol) mazinga. Pamusoro pezvo, ivo vanogona kudzivirira kubva kune atherosclerosis, kuvakwa kweplaque mutsinga inowedzera njodzi yekurova kwemoyo uye sitiroko (17).
Pamusoro pezvo, kudya kwakapfuma muzvigadzirwa senge acorn squash kunogona kubatsira kudzivirira zvirwere zveurourodegenerative senge Alzheimer's uye zvinogona kutowedzera hupenyu hwese (18, 19).
Uyezve, vanhu vanodya miriwo yakawanda vanowanzoita huremu hushoma pane avo vanodya miriwo mishoma. Kufutisa kana kufutisa kunowedzera njodzi yekuva nezvinetso zvehutano zvakawanda, senge chirwere chemoyo, chirwere cheshuga uye mamwe magomarara (20, 21, 22).
pfupiso
Kuwedzera acorn squash pakudya kwako kunogona kuvandudza hutano hwako munzira dzakawanda uye kuderedza njodzi yako yekuva nechirwere chisingaperi, kusanganisira moyo uye neurodegenerative chirwere.
Maitiro ekuwedzera Acorn Squash pakudya kwako Pamusoro pekupa zvakasiyana-siyana zvingangobatsira zvehutano, acorn squash inonaka uye inogoneka zvakasiyana.
Inogona kushandiswa seyakanaka carbohydrate sosi uye yakachinjika kune mamwe miriwo ane sitachi, senge mbatatisi, mbambaira, butternut squash, uye nhanga.
Nekuda kwekunakidza kwayo, zvishoma nutty kuravira, acorn squash inoita kuwedzera kukuru kune zvese zvinotapira uye zvinonaka.
Inogona kubikwa kana kugochwa muchoto, pamwe chete ne microwaved kuitira kukurumidza side dish.
Imwe yedzakanyanya kufarirwa nzira dzekugadzira acorn squash ndeyekucheka nepakati, kubvisa mhodzi, kunyura nemafuta emuorivhi, wozobika mahafu muchoto pa400 (200) , cheka divi kusvika nyoro. 35-45 maminitsi.
Acorn squash inogonawo kuchekwa kuita zvidimbu zvitete uye yakagochwa, iyo inopfavisa ganda uye inoita kuti ridyike. Kudya ganda reacorn squash kunogona kuwedzera huwandu hwehuwandu hwemuriwo, sezvo ganda rakazara nefiber uye antioxidants (23).
Hedzino dzimwe nzira dziri nyore uye dzinonaka dzekubatanidza acorn squash mukudya kwako:
Kanda acorn squash cubes akabikwa mumasaladhi kuti awedzere ruvara. Shandisa pureed acorn squash pachinzvimbo chembatatisi kana manhanga paunenge uchibika mapai, chingwa nemamuffin. Stuff acorn squash halves nequinoa yakabikwa, mhodzi dzenhanga, cranberries, uye chizi chembudzi kuitira kudya kunonaka kwemuriwo. Kanda zvimedu zvecaramelized acorn squash nemhodzi dzepomegranate, akachekwa avocado uye arugula kune yakasarudzika saladhi. Mash yakabikwa acorn squash nemafuta mashoma emuorivhi, munyu uye mhiripiri kuti ive imwe inonaka pane yechinyakare mbatatisi. Sanganisa yakabikwa acorn squash nemukaka wekokonati, vanilla protein poda, sinamoni, almond butter uye mabhanana akaomeswa nechando kune ane moyo smoothie. Kune nzira dzakawanda dzekunakidzwa neacorn squash. Edza kushandisa iyi squash yechando inonaka panzvimbo yezvokudya zvaunofarira zvesitashi kuti uwedzere zvakasiyana-siyana pakudya kwako.
pfupiso
Acorn squash inoshanda zvakasiyana-siyana uye inogona kushandiswa panzvimbo yeimwe miriwo ine sitachi mune zvese zvinotapira uye zvinonaka zvekubika.
Acorn squash yakapfuma mune zvinovaka muviri, senge fiber, vhitamini C, potassium uye magnesium.
Iyo ine zvakare yakawanda inobatsira chirimwa makomisheni, kusanganisira carotenoid antioxidants.
Nekuda kweizvozvo, acorn squash inogona kuvandudza hutano hwese uye kudzivirira kubva kune zvimwe zvirwere zvisingaperi senge chirwere chemoyo uye Type 2 chirwere cheshuga.
Uyezve, iyi inopenya yechando squash chinhu chakasiyana-siyana chinowedzera kufarira uye kunakidza kune zvose zvinotapira uye zvinonaka.
Acorn squash: chikafu, mabhenefiti uye kubika
Acorn squash: Iine ruvara rwakajeka uye kuravira kunotapira, acorn squash inoita inoyevedza carb sarudzo.
Haisi inonaka chete asiwo yakapfuma mune zvinovaka muviri. Uyezve, inogona kupa akawanda anokatyamadza mabhenefiti ehutano.
Ichi chinyorwa chinoongorora acorn squash, kusanganisira kudya kwayo, mabhenefiti, uye mashandisirwo ekubika.
Chii chinonzi acorn squash?
Acorn squash imhando yesquash yechando yeCucurbitaceae, kana mhuri yesquash, iyo inosanganisirawo manhanga, butternut squash, uye zucchini (1).
Yakagadzirwa seacorn ine ganda rakatsetseka rinogona kusiyana kubva kusvibira kusvika kune jena. Zvisinei, mhando dzinowanzorimwa dzakasvibira uye dzinowanzova neruvara rwakajeka rweorenji pedyo nechepamusoro.
Acorn squash ine nyama inotapira, yeorenji-yero ine zvishoma nutty flavour. Vanorimwa munyika dzakawanda pasi rose asi kunyanya kufarirwa muNorth America.
Kunyangwe iwo akaiswa muchero semuchero, anoonekwa semuriwo ane starchy uye anogona kushandiswa nenzira yakafanana nemimwe miriwo yakakwira-carb, yakadai sembatatisi, butternut squash, uye mbatatisi.
Anofarirwawo nevarimi vekuseri nekuti ari nyore kurima uye anogona kuchengetwa kusvika mwedzi kana anyatsogadziriswa uye akachengetedzwa, zvichipa tsime rezvibereko zvinovaka muviri apo mimwe miriwo mitsva inenge iri shoma.
Acorn Squash Nutrition
Kufanana nemamwe squashes echando, acorn squashes ane hutano hwakanyanya uye mhando yevhitamini, zvicherwa uye fiber.
Kapu imwe (205 gramu) yezucchini yakabikwa inopa (2):
Kunyangwe acorn squash yakaderera mumacalorie, ine zvakawanda zvinovaka muviri.
Iyo inonyanya kupfuma mu vitamin C, chikafu chinonyunguduka mumvura chinokurudzira hutano hwakanaka hwekudzivirira zvirwere nekutsigira kushanda kwemasero ekudzivirira uye kudzivirira kubva kune utachiona hunogona kukuvadza (3).
Ichowo chitubu chakanakisisa chevhithamini B, inobatanidzwa mukugadzirwa uye metabolism yemasero matsvuku eropa, pamwe chete ne electrolytes magnesium uye potassium, iyo inokosha pakushanda kwemisumbu uye kutonga kweropa (4).
Uyezve, acorn squash yakazara nefiber, chikafu chakakosha pakugaya zvine hutano uye chinoita basa rakakosha mukudzivirira chirwere (5).
Hutano Mabhenefiti eAcorn Squash
Nekuda kwehutano hwayo, acorn squash inopa hutano hwakanaka.
Yakazara nemafuta anokosha
Acorn squash isarudzo ine hutano hwemakhahydrates. Yakapfuma muvhitamini nemaminerari anotsigira hutano hwako nenzira dzakasiyana.
Iyo inopenya nyama yeorenji yeacorn squash ine vhitamini C, provitamin A, B mavhitaminzi, potasium, magnesium, iron uye manganese, zvese zvakakosha pahutano.
Kusiyana neakacheneswa carbohydrate sosi semupunga chena uye chena pasta, acorn squash ndiyo yakanakisa sosi yefiber inononoka kugaya, inobatsira kudzora mazinga eshuga yeropa, uye inosimudzira manzwiro ekuzara (6).
Chinhu chakanaka che antioxidants
Acorn squash inotakurwa ne antioxidants, makomisheni anodzivirira kubva kukuvadzwa kwesero. Zvave zvichiratidzwa kuti Hurumende Kupfuma mune antioxidants kunoderedza njodzi yekuva nezvirwere zvakasiyana-siyana zvisingaperi, senge chirwere chemoyo uye mamwe magomarara (7).
Inonyanya kupfuma mumiti yemiti inonzi carotenoids, ine simba re antioxidant migumisiro. Muchokwadi, mushure memakarotsi, squash yechando, senge mhando yeacorn, ndiyo yakanyanya kusimba sosi yecarotenoid alpha carotene (8).
Les Hurumende akapfuma mune carotenoids inowanikwa muacorn squash, kusanganisira alpha-carotene, beta-carotene, uye zeaxanthin, inogona kudzivirira kubva kurudzi rwechipiri chirwere cheshuga, kenza yemapapu, kuderera kwepfungwa, uye kusagadzikana kwemaziso (2, 9, 11).
Kunze kwecarotenoids, acorn squash ine vhitamini C yakawanda, iyo inopawo simba re antioxidant properties (12).
Inosimudzira hutano hwekudya
Acorn squash yakazara ne soluble uye insoluble fiber. Kunyangwe vachiita mabasa akasiyana mumuviri wako, ese ari maviri anoita basa rakakosha muhutano hwekugaya.
Insoluble fiber inowedzera kuwanda kune yako chituru, nepo soluble fiber ichinyorovesa, inodzivirira kuvimbiswa, uye inosimudzira kugara ura (13).
Mhando mbiri dzefiber dzinobatsirawo mabhakitiriya ane hushamwari anogara mumatumbo ako, anonzi probiotics. Aine hutano gut microbiome inosimbisa immune system yako uye inokudzivirira kubva kuchirwere (13).
Pamusoro pezvo, tsvagiridzo inoratidza kuti kudya kwakapfuma mumichero nemiriwo yakapfuma, senge acorn squash, inogona kudzivirira kubva mukuzvimba, colorectal cancer, uye irritable bowel syndrome (IBS) (14, 15, 16).
Inogona kudzivirira kune zvimwe zvirwere
Kuwedzera acorn squash pakudya kwako inzira yakangwara yekudzivirira hutano hwako hwese, sezvo kuwedzera miriwo yako yekudya kunogona kuderedza njodzi yako yezvirwere zvisingaperi.
Nepo tsvagiridzo pamusoro pezvakanakira acorn squash zvakanyanya kushaikwa, humbowo hwakawanda hunotsigira hutano-hunosimudzira zvimiro zvezvikafu zvine miriwo.
Zvokudya zvakapfuma mumiriwo zvinobatsira kuderedza ngozi dzechirwere chemwoyo, zvakadai seBP uye LDL (yakaipa cholesterol) mazinga. Pamusoro pezvo, ivo vanogona kudzivirira kubva kune atherosclerosis, kuvakwa kweplaque mutsinga inowedzera njodzi yekurova kwemoyo uye sitiroko (17).
Pamusoro pezvo, kudya kwakapfuma muzvigadzirwa senge acorn squash kunogona kubatsira kudzivirira zvirwere zveurourodegenerative senge Alzheimer's uye zvinogona kutowedzera hupenyu hwese (18, 19).
Uyezve, vanhu vanodya miriwo yakawanda vanowanzoita huremu hushoma pane avo vanodya miriwo mishoma. Kufutisa kana kufutisa kunowedzera njodzi yekuva nezvinetso zvehutano zvakawanda, senge chirwere chemoyo, chirwere cheshuga uye mamwe magomarara (20, 21, 22).
Maitiro ekuwedzera Acorn Squash pakudya kwako
Pamusoro pekupa zvakasiyana-siyana zvingangobatsira zvehutano, acorn squash inonaka uye inogoneka zvakasiyana.
Inogona kushandiswa seyakanaka carbohydrate sosi uye yakachinjika kune mamwe miriwo ane sitachi, senge mbatatisi, mbambaira, butternut squash, uye nhanga.
Nekuda kwekunakidza kwayo, zvishoma nutty kuravira, acorn squash inoita kuwedzera kukuru kune zvese zvinotapira uye zvinonaka.
Inogona kubikwa kana kugochwa muchoto, pamwe chete ne microwaved kuitira kukurumidza side dish.
Imwe yedzakanyanya kufarirwa nzira dzekugadzira acorn squash ndeyekucheka nepakati, kubvisa mhodzi, kunyura nemafuta emuorivhi, wozobika mahafu muchoto pa400 (200) , cheka divi kusvika nyoro. 35-45 maminitsi.
Acorn squash inogonawo kuchekwa kuita zvidimbu zvitete uye yakagochwa, iyo inopfavisa ganda uye inoita kuti ridyike. Kudya ganda reacorn squash kunogona kuwedzera huwandu hwehuwandu hwemuriwo, sezvo ganda rakazara nefiber uye antioxidants (23).
Hedzino dzimwe nzira dziri nyore uye dzinonaka dzekubatanidza acorn squash mukudya kwako:
Kune nzira dzakawanda dzekunakidzwa neacorn squash. Edza kushandisa iyi squash yechando inonaka panzvimbo yezvokudya zvaunofarira zvesitashi kuti uwedzere zvakasiyana-siyana pakudya kwako.
Acorn squash yakapfuma mune zvinovaka muviri, senge fiber, vhitamini C, potassium uye magnesium.
Iyo ine zvakare yakawanda inobatsira chirimwa makomisheni, kusanganisira carotenoid antioxidants.
Nekuda kweizvozvo, acorn squash inogona kuvandudza hutano hwese uye kudzivirira kubva kune zvimwe zvirwere zvisingaperi senge chirwere chemoyo uye Type 2 chirwere cheshuga.
Uyezve, iyi inopenya yechando squash chinhu chakasiyana-siyana chinowedzera kufarira uye kunakidza kune zvose zvinotapira uye zvinonaka.