La squash ea butternut ke squash ea mariha e nang le 'mala oa lamunu e tummeng ka ho feto-fetoha ha eona le monate oa linate tse monate.
Le hoja ka kakaretso e nkoa e le meroho, butternut squash ke litholoana.
E na le lisebelisoa tse ngata tsa ho pheha 'me ke tlatsetso e ntle ho litlolo tse ngata tse monate le tse monate.
La squash Hase feela hore musky e monate, e boetse e na le livithamine, liminerale, fiber le li-antioxidants.
Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka squash ea butternut, ho kenyelletsa phepo ea eona, melemo ea bophelo bo botle, le mokhoa oa ho e kenyelletsa lijong tsa hau.
Lethathamo la tse kahare
E phahame ka limatlafatsi le lik'hilojule tse fokolang
Leha o ka ja butternut squash e le tala, sena squash ea mariha hangata e besitsoe kapa e phehoa.
Komiki e le 'ngoe (205 grams) ea squash e phehiloeng ea butternut e fana ka:
- Likhalori: 82
- Makala: Ligrama tsa 22
- Protheine: Ligrama tsa 2
- likhoele: Ligrama tsa 7
- Vithamine A: 457% ea Reference Daily Intake (RDA)
- Vithamine C: 52% ea RDI
- Vithamine E: 13% ea RDI
- Thiamine (B1): 10% ea RDI
- Niacin (B3): 10% ea RDI
- Pyridoxine (B6): 13% ea RDI
- Folate (B9): 10% ea RDI
- Magnesium: 15% ea RDI
- Potasiamo: 17% ea RDI
- Manganese: 18% ea RDI
Joalokaha u ka bona, ho squash Musky e na le limatlafatsi tse ngata tsa bohlokoa.
Ntle le livithamine le liminerale tse thathamisitsoeng ka holimo, hape ke mohloli o motle oa calcium, tšepe, phosphorus le koporo.
Lethathamo la tsebo tsa hau
Butternut squash e na le lik'hilojule tse fokolang empa e na le limatlafatsi tse ngata, ho akarelletsa le vithamine A, vithamine C, magnesium le potasiamo.
Bala hape: Chayote Squash: Melemo e 10 e tsotehang
E tletse livithamine le liminerale
Butternut squash ke mohloli o babatsehang oa livithamine le liminerale tse ngata.
Komiki e le 'ngoe (205-gram) ea squash e phehiloeng ea butternut e fana ka ho feta 450% ea RDA le ho feta 50% ea RDA bakeng sa vithamine C ().
E boetse e ruile ka carotenoids, ho kenyelletsa beta-carotene, beta-cryptoxanthin, le alpha-carotene, e leng mebala ea limela e fanang ka butternut squash 'mala oa eona o monate.
Metsoako ena ke provitamin A carotenoids, e bolelang hore 'mele oa hau o e fetola retinal le retinoic acid, mefuta e sebetsang ea vithamine A ().
Vithamine A e bohlokoa bakeng sa ho laola kholo ea lisele, bophelo bo botle ba masapo le ts'ebetso ea 'mele ea ho itšireletsa mafung ().
Ho feta moo, e bohlokoa bakeng sa khōlo le khōlo ea lesea, e leng se etsang hore e be vithamine ea bohlokoa ho bo-'mè ba baimana.
Butternut squash e boetse e na le vithamine C e ngata, limatlafatsi tse qhibilihang ka metsing tse hlokahalang bakeng sa ts'ebetso ea 'mele ea ho itšireletsa mafung, motsoako oa collagen, pholiso ea maqeba le tokiso ea lisele ().
Livithamini A le C li sebetsa e le li-antioxidants tse matla 'meleng oa hau, li sireletsa lisele tsa hau tšenyo e bakoang ke limolek'hule tse sa tsitsang tse bitsoang li-radicals tsa mahala.
Vithamine E ke antioxidant e 'ngoe e ka har'a butternut squash e thusang ho sireletsa khahlanong le tšenyo ea radical mahala mme e ka fokotsa kotsi ea mafu a amanang le botsofali, joalo ka Alzheimer's ().
Squash ena ea mariha e boetse e na le livithamine tsa B, ho akarelletsa le folic acid le vithamine B6, tseo 'mele oa hao o li hlokang bakeng sa matla le ho theha lisele tse khubelu tsa mali.
Ho feta moo, e na le potasiamo e ngata le manganese, tseo kaofela li nang le karolo ea bohlokoa bophelong ba masapo ().
Ka mohlala, manganese e sebetsa e le cofactor ho mineralization ea masapo, mokhoa oa ho haha lesapo la masapo ().
Lethathamo la tsebo tsa hau
Butternut squash ke mohloli o babatsehang oa provitamin A carotenoids, vithamine C, B vithamine, potasiamo, magnesium le manganese.
Bala hape: Chayote Squash: Melemo e 10 e tsotehang
Lintho tse phahameng tsa antioxidant li ka fokotsa kotsi ea mafu
Butternut squash ke mohloli o mongata oa li-antioxidants tse matla, ho kenyelletsa vithamine C, vithamine E, le beta-carotene.
Li-antioxidants li thusa ho thibela kapa ho liehisa tšenyo ea lisele le ho fokotsa ho ruruha, ho ka fokotsang kotsi ea mafu a 'maloa a sa foleng.
Cancer
Lipatlisiso li bontšitse hore lijo tse nang le li-antioxidants tse ngata tse fumanoang ka har'a butternut squash, tse kang carotenoid antioxidants le vithamine C, li ka fokotsa kotsi ea ho ba le kankere e itseng.
Ka mohlala, liphuputso li bontšitse hore ho ja lijo tse ngata tsa beta-carotene le vithamine C ho ka fokotsa kotsi ea kankere ea matšoafo.
Tlhahlobo ea liphuputso tse 18 e fumane hore batho ba nang le beta-carotene e phahameng ka ho fetisisa ba ne ba e-na le kotsi e tlase ea 24% ea kankere ea matšoafo ha e bapisoa le ba nang le tšebeliso e tlaase ka ho fetisisa ().
Tlhahlobo e 'ngoe ea lithuto tse 21 e fumane hore kotsi ea mofetše oa matšoafo e theohile ka 7% bakeng sa 100 mg e 'ngoe le e 'ngoe e eketsehileng ea vithamine C ka letsatsi ().
Ho feta moo, tlhahlobo ea liphuputso tse 13 e bonts'itse hore maemo a phahameng a mali a beta-carotene a ne a amahanngoa le kotsi e tlase haholo ea lefu le bakoang ke lisosa tsohle, ho kenyelletsa le lefu le tsoang ho ().
lefu la pelo
Ho sebelisoa ha litholoana le meroho ke khale ho amahanngoa le kotsi e fokolang ea lefu la pelo ().
Leha ho le joalo, meroho le litholoana tse mosehla le oa lamunu, ho akarelletsa le butternut squash, li fumanoe li sebetsa ka ho khetheha ho sireletsa khahlanong le lefu la pelo.
Li-antioxidants tse fumanoang merohong ena e mebala e khanyang li na le tšusumetso e matla ho.
Phuputso e entsoeng ho batho ba 2 e bontšitse hore kotsi ea lefu la pelo e fokotsehile ka 445% bakeng sa tšebeletso e 'ngoe le e 'ngoe ea letsatsi le letsatsi ea meroho e mosehla-orange ().
Li-carotenoids tse fumanoang merohong ena ho nahanoa hore li sireletsa bophelo bo botle ba pelo ka ho theola khatello ea mali, ho fokotsa ho ruruha, le ho laola polelo ea liphatsa tsa lefutso tse itseng tse amanang le lefu la pelo ().
Ho fokola kelellong
Mekhoa e meng ea ho ja, e kang ho ja lijo tse ngata tse nang le li-antioxidants, e ka sireletsa khahlanong le ho fokola kelellong.
Phuputso ea lilemo tse 13 ea batho ba 2 e ile ea amahanya lijo tse nang le carotenoid e ngata le tlhokomelo e ntlafetseng ea pono le ho bua ka mokhoa o phollatsi nakong ea botsofali ().
Ho feta moo, ho ja vithamine E e ngata ho ka ba le ts'ireletso khahlanong le lefu la Alzheimer's.
Phuputso ea lilemo tse 8 ho batho ba baholo ba 140 e fumane hore batho ba nang le vithamine E e phahameng ka ho fetisisa maling ba na le kotsi e fokolang ea lefu la Alzheimer ho feta ba nang le maemo a tlaase ka ho fetisisa a vithamine ena ().
Lethathamo la tsebo tsa hau
Tekanyo e phahameng ea antioxidant ea butternut squash e ka fokotsa kotsi ea mafu a itseng, ho kenyelletsa lefu la pelo, mofetše oa matšoafo le ho fokola kelellong.
Bala hape: Chayote Squash: Melemo e 10 e tsotehang
E ka thusa ho theola boima ba 'mele
Senoelo se le seng (ligrama tse 205) tsa squash e phehiloeng ea butternut e na le lik'hilojule tse 83 feela 'me e fana ka ligrama tse 7 tsa fiber e tlatsang, e leng se etsang hore e be khetho e ntle haeba u batla ho theola boima ba' mele le mafura a 'mele.
E na le fiber e sa tsitsang le e qhibilihang. Haholo-holo, fiber e qhibilihang e 'nile ea amahanngoa' me ea bontšoa ho fokotsa takatso ea lijo, e leng ea bohlokoa ha u leka ho laola khalori ea hau ().
Liphuputso tse ngata li bontšitse hore ho ja lijo tse nang le fiber e ngata ho khothalletsa ho lahleheloa ke boima ba 'mele le ho fokotsa mafura a' mele.
Phuputso e entsoeng ho bana le bacha ba 4 e bonts'itse hore kotsi ea botenya e fokotsehile ka 667% har'a ba jang fiber e ngata ha ba bapisoa le ba jang bonyane ().
Ho feta moo, phuputso e entsoeng ho basali ba 252 e bonts'itse hore bakeng sa keketseho e 'ngoe le e' ngoe ea fiber ea lijo, boima ba 'mele bo fokotsehile ka liponto tse 0,55 (0,25 kg) mme mafura a fokotsehile ka liperesente tse 0,25.
Ho feta moo, lijo tse nang le fiber e ngata li ka thusa ho boloka boima ba 'mele ka nako. Phuputso ea likhoeli tse 18 ho basali e fumane hore ba jang fiber e ngata ba lahleheloa ke boima ba 'mele ho feta ba neng ba ja bonyane, ho bontša hore fiber e bohlokoa bakeng sa ().
Ho eketsa squash ea butternut lijong tsa hau ke tsela e ntle ea ho thibela tlala le ho eketsa ho ja fiber.
Lethathamo la tsebo tsa hau
Butternut squash e na le lik'hilojule tse tlase 'me e na le fiber e ngata, e leng se etsang hore e be khetho e ntle bakeng sa lenaneo leha e le lefe la ho theola boima ba' mele.
Mokhoa oa ho e kenyelletsa lijong tsa hau
Ho kenyelletsa butternut squash lijong tsa hau ke tsela e ntle ea ho ntlafatsa bophelo bo botle ba hau ka kakaretso.
Ke motsoako o nang le mefuta-futa o kopantsoeng hantle le mefuta e mengata ea litatso, ho tloha ho monate ho ea ho linoko.
Mona ke mehopolo ea ho kenyelletsa butternut squash lijana tse monate le tse monate:
- Khaola squash ea butternut ka li-cubes 'me u besoe ka , letsoai le pepere bakeng sa sejana sa mahlakoreng se potlakileng le se monate.
- Nka sebaka sa butternut squash bakeng sa litapole ha u etsa li-fries tse entsoeng hae.
- Lisalate tse ka holimo tse nang le squash e halikiloeng ea butternut bakeng sa fiber e eketsehileng.
- Kenya butternut squash puree linthong tse halikiloeng, joalo ka bohobe le li-muffins.
- Sebelisa butternut squash puree le lebese la kokonate ho etsa sopho e monate, e se nang lebese.
- Lahla likotoana tsa squash ea butternut ka har'a sechu se monate.
- Etsa chilisi ea meroho ka ho kopanya linaoa, linoko, tomate sauce le butternut squash.
- Kenya lihalofo tsa squash tse phehiloeng tsa butternut le motsoako oo u o ratang oa lijo-thollo, meroho le chisi bakeng sa lijo tsa mantsiboea tsa ba sa jeng meroho.
- Eketsa squash e phehiloeng ea butternut ho lijana tsa pasta kapa u e sebelise e hloekisitsoe joaloka sauce ea pasta.
- Hlakola squash e phehiloeng ea butternut ka letsoai, lebese le ho tsamaisana le tranelate.
- Ja squash e halikiloeng ea butternut le mahe bakeng sa lijo tsa hoseng tse hlabosang.
- Sebelisa squash e hloekileng ea butternut sebakeng sa mokopu ha u etsa liphae kapa liphae.
- Eketsa squash ea caramelized butternut ho li-quiches le frittatas.
- Sebelisa squash ea butternut sebakeng sa litapole ka li-curries.
- Ala lilae tse tšesaane tsa squash e tala holim'a salate bakeng sa tatso e ikhethang.
- Leka ho pheha ka ho leka butternut squash sebakeng sa meroho e meng e nang le setache, joalo ka litapole, pompong kapa pompong.
Lethathamo la tsebo tsa hau
Butternut squash e ka ekeletsoa mefuteng e mengata e fapaneng ea diresepe tse monate le tse monate, joalo ka sechu le liphae.
Ntlha ea bohlokoa
Butternut squash e na le livithamine tsa bohlokoa tse loantšang mafu, liminerale le li-antioxidants.
Squash ena ea mariha e nang le khalori e tlaase, e nang le fiber e ngata e ka u thusa ho theola boima ba 'mele le ho u sireletsa khahlanong le mafu a kang mofetše, lefu la pelo le ho fokotseha ha kelello.
Ho feta moo, e feto-fetoha ebile ho bonolo ho e kenyelletsa lijong tse monate le tse monate.
Ho kenyelletsa butternut squash ke mokhoa o bonolo le o monate oa ho ntlafatsa bophelo ba hau.
