La ithanga leskwashi sisikwashi sasebusika esine-orenji esidume ngokuguquguquka kunye nencasa eswiti, enama-nutty.
Nangona ngokuqhelekileyo ithathwa njengemifuno, i-squash ye-butternut isisiqhamo.
Ineendlela ezininzi zokupheka kwaye yongezwa kakhulu kwiiresiphi ezininzi ezimnandi nezinencasa.
La ithanga Ayisiyiyo kuphela i-musky enencasa, ikwagcwele iivithamini, iiminerali, i-fiber, kunye ne-antioxidants.
Eli nqaku likuxelela yonke into okufuneka uyazi malunga ne-butternut squash, kubandakanywa nesondlo sayo, izibonelelo zempilo, kunye nendlela yokuyongeza kwisidlo sakho.
Uluhlu lwangaphakathi
Iphezulu kwizondlo kunye neekhalori eziphantsi
Nangona ungatya i-butternut squash eluhlaza, oku umngqusho ebusika idla ngokugcadiswa okanye ukubhakwa.
Enye ikomityi (205 grams) yesikwashi esiphekiweyo sebutternut sibonelela:
- Iikhalori: 82
- Oononkala: Iigrama ezingama-22
- Iprotheni: Iigrama ezingama-2
- Ifayibha: Iigrama ezingama-7
- Vitamin A: I-457% yeReference Daily Intake (RDA)
- Vitamin C: I-52% ye-RDI
- Vitamin E: I-13% ye-RDI
- IThiyamine (B1): I-10% ye-RDI
- I-Niacin (B3): I-10% ye-RDI
- IPyridoxine (B6): I-13% ye-RDI
- I-Folate (B9): I-10% ye-RDI
- Magnesium: I-15% ye-RDI
- Potassium: I-17% ye-RDI
- Imanganizi: I-18% ye-RDI
Njengoko ubona, i ithanga I-Musky inotyebi kwizondlo ezibalulekileyo.
Ngaphandle kweevithamini kunye neeminerali ezidweliswe ngasentla, ikwangumthombo olungileyo wecalcium, i-iron, iphosphorus kunye nobhedu.
isishwankathelo
I-Butternut squash ineekhalori ezincinci kodwa iphezulu kwizondlo ezininzi, kuquka i-vitamin A, i-vitamin C, i-magnesium kunye ne-potassium.
Funda kwakhona: I-Chayote Squash: Izibonelelo ezili-10 ezinomdla
Izaliswe ngamavithamini kunye neeminerali
I-Butternut squash ngumthombo obalaseleyo weevithamini ezininzi kunye neeminerali.
Ikomityi enye (i-205-gram) yokukhonza i-squash ephekiweyo yebhotela inika ngaphezu kwe-450% ye-RDA kunye nangaphezulu kwe-50% ye-RDA ye-vitamin C ().
Ikwatyebile kwi-carotenoids, kuquka i-beta-carotene, i-beta-cryptoxanthin, kunye ne-alpha-carotene, ezizimibala yezityalo enika i-butternut squash umbala wayo odlamkileyo.
Ezi zixhobo ziyi-provitamin A carotenoids, oku kuthetha ukuba umzimba wakho uziguqulela kwi-retinal kunye ne-retinoic acid, iifom ezisebenzayo ze-vitamin A ().
I-Vitamin A ibalulekile ekulawuleni ukukhula kweeseli, impilo yamathambo, kunye nokusebenza komzimba ().
Ukongeza, ibalulekile ekukhuleni nasekukhuleni komntwana, nto leyo eyenza ukuba ibe yivithamini ebalulekileyo koomama abakhulelweyo.
I-Butternut squash ikwatyebile kwi-vitamin C, isondlo esinyibilikayo emanzini esiyimfuneko ekusebenzeni komzimba, i-collagen synthesis, ukuphiliswa kwenxeba, kunye nokulungiswa kwezicubu ().
IiVithamini A kunye no-C zisebenza njengama-antioxidants anamandla emzimbeni wakho, zikhusela iiseli zakho kumonakalo obangelwa yi-molecule engazinzanga ebizwa ngokuba yi-radicals yamahhala.
I-Vitamin E yenye i-antioxidant kwi-squash ye-butternut enceda ukukhusela kumonakalo omkhulu wamahhala kwaye inokunciphisa umngcipheko wezifo ezinxulumene neminyaka, njenge-Alzheimer's ().
Esi sikwashi sasebusika sikwanazo neevithamini B, eziquka ifolic acid kunye nevithamin B6, ezifunwa ngumzimba wakho ukuze zibe namandla kunye nokwakheka kweeseli ezibomvu zegazi.
Ngaphezu koko, isityebi kwi-potassium kunye ne-manganese, zonke zidlala indima ebalulekileyo kwimpilo yamathambo ().
Ngokomzekelo, i-manganese isebenza njenge-cofactor kwi-mineralization yamathambo, inkqubo yokwakha izicubu zethambo ().
isishwankathelo
I-Butternut squash ngumthombo obalaseleyo we-provitamin A carotenoids, i-vitamin C, iivithamini B, i-potassium, i-magnesium kunye ne-manganese.
Funda kwakhona: I-Chayote Squash: Izibonelelo ezili-10 ezinomdla
Umxholo ophezulu we-antioxidant unokunciphisa umngcipheko wesifo
I-Butternut squash ngumthombo omkhulu we-antioxidants enamandla, kuquka i-vitamin C, i-vitamin E, kunye ne-beta-carotene.
Ii-Antioxidants zinceda ukuthintela okanye ukucotha ukonakala kweeseli kunye nokunciphisa ukudumba, okunokunciphisa umngcipheko wezifo ezininzi ezingapheliyo.
Cancer
Uphando lubonise ukuba ukutya okutyebileyo kwii-antioxidants ezithile ezifumaneka kwi-squash ye-butternut, njenge-carotenoid antioxidants kunye ne-vitamin C, kunokunciphisa umngcipheko wee-cancer ezithile.
Ngokomzekelo, uphando lubonise ukuba ukutya okuphezulu kwe-beta-carotene kunye ne-vitamin C kunokunciphisa umngcipheko womhlaza wemiphunga.
Uphononongo lwezifundo ezili-18 zafumanisa ukuba abantu abathatha i-beta-carotene ephezulu babene-24% yengozi ephantsi yomhlaza wemiphunga xa kuthelekiswa nabo bathatha kancinci ().
Olunye uphononongo lwezifundo ezingama-21 lufumanise ukuba umngcipheko womhlaza wemiphunga wehle nge-7% kuyo yonke i-100 mg yevithamin C eyongezelelweyo ngosuku ().
Ukongeza, uphononongo lwezifundo ezili-13 lubonise ukuba amanqanaba aphezulu egazi le-beta-carotene adityaniswa nomngcipheko ophantsi kakhulu wokufa, kubandakanya ukufa okuvela ().
isifo sentliziyo
Ukusetyenziswa kweziqhamo kunye nemifuno kuye kwadibaniswa nomngcipheko omncinci wesifo senhliziyo ().
Nangona kunjalo, imifuno ephuzi kunye ne-orange kunye neziqhamo, kuquka i-squash ye-butternut, zifunyenwe zisebenza ngokukodwa ekukhuseleni kwisifo senhliziyo.
I-antioxidants efunyenwe kule mifuno enemibala eqaqambileyo inempembelelo enamandla kwi.
Uphononongo lwabantu abangama-2 lubonise ukuba umngcipheko wesifo sentliziyo wehla nge-445% kwinkonzo yemihla ngemihla eyongezelelweyo yemifuno etyheli-orenji ().
I-carotenoids efunyenwe kule mifuno icingelwa ukuba ikhusela impilo yentliziyo ngokunciphisa uxinzelelo lwegazi, ukunciphisa ukuvuvukala, nokulawula ukubonakaliswa kweemfuza ezithile ezinxulumene nesifo senhliziyo ().
Ukuncipha kwengqondo
Ukutya okuthile, njengokutya ukutya okuninzi okutyebileyo kwi-antioxidants, kunokukhusela ekuwohlokeni kwengqondo.
Uphononongo lweminyaka eyi-13 yabantu abangama-2 banxibelelanisa ukutya okutyebileyo kwe-carotenoid ekuphuculeni ingqalelo ebonwayo kunye nokuthetha kakuhle ngexesha lokuguga ().
Ukongeza, ukutya okuphezulu kwe-vitamin E kunokuba nefuthe lokukhusela kwisifo se-Alzheimer.
Uphononongo lweminyaka eyi-8 lwabantu abadala be-140 lufumanise ukuba abantu abanamanqanaba aphezulu e-vitamin E benomngcipheko ophantsi we-Alzheimer's disease kunabo banamazinga aphantsi ale vitamin ().
isishwankathelo
Isiqulatho esiphezulu se-antioxidant esikwi-butternut squash sinokunciphisa umngcipheko wezifo ezithile, kuquka nesifo sentliziyo, umhlaza wemiphunga, kunye nokuncipha kwengqondo.
Funda kwakhona: I-Chayote Squash: Izibonelelo ezili-10 ezinomdla
Inganceda ukunciphisa umzimba
Enye indebe (i-205 grams) ye-squash ephekiweyo ye-butternut iqulethe kuphela iikhalori ze-83 kwaye inika i-7 grams yefiber yokuzalisa, okwenza kube yinto ekhethekileyo xa ufuna ukunciphisa umzimba kunye namafutha omzimba.
Iqulethe zombini i-fiber e-insoluble kunye ne-soluble. Ngokukodwa, i-fiber e-soluble idibaniswe kwaye ibonakaliswe ukunciphisa ukutya, okubalulekileyo xa uzama ukulawula i-calorie intake ().
Izifundo ezininzi zibonise ukuba ukutya okuphezulu kwifiber yokutya kukhuthaza ukulahleka kwesisindo kunye nokunciphisa amanqatha omzimba.
Uphononongo lwabantwana be-4 kunye nolutsha lubonise ukuba umngcipheko wokutyeba wehla nge-667% phakathi kwabo batya i-fiber eninzi kakhulu xa kuthelekiswa nabo batya ubuncinane ().
Ukongeza, uphononongo lwabasetyhini abangama-252 lubonise ukuba kwigram nganye yokunyuka kwifiber yokutya iyonke, ubunzima behle nge-0,55 pounds (0,25 kg) kwaye amanqatha ehle nge-0,25 yeepesenti yeepesenti () .
Ukongeza, ukutya okuphezulu kwifiber kunokunceda ukugcina ubunzima ngokuhamba kwexesha. Uphononongo lweenyanga ze-18 kubasetyhini lufumene ukuba abo badla i-fiber eninzi balahlekelwa ubunzima kunabo bachitha ubuncinci, bebonisa ukuba i-fiber ibalulekile ().
Ukongeza i-butternut squash ekutyeni kwakho yindlela efanelekileyo yokunciphisa indlala kunye nokwandisa ukutya kwakho kwefayibha.
isishwankathelo
I-Butternut squash ineekhalori eziphantsi kwaye iphezulu kwifayibha, iyenza ibe lukhetho olukhulu kuyo nayiphi na inkqubo yokulahleka kobunzima obunempilo.
Indlela yokongeza kwisidlo sakho
Ukongeza i-squash ye-butternut ekudleni kwakho yindlela efanelekileyo yokuphucula impilo yakho yonke.
Isithako esisebenza ngeendlela ezininzi esidityaniswa kakuhle noluhlu olubanzi lweencasa, ukusuka kwiswiti ukuya kuqhoqhoqho.
Nazi ezinye iimbono zokubandakanya i-butternut squash kwizitya eziswiti nezinencasa:
- Sika i-butternut squash ibe yityhubhu kwaye uyiqhole nge , ityuwa kunye nepepile ukwenzela isidlo esisecaleni esikhawulezayo nesinencasa.
- Faka endaweni ye squash butternut kwiitapile xa usenza iifries zasekhaya.
- Iisaladi eziphezulu kunye ne-squash ye-butternut eyosiweyo yokongeza ifayibha.
- Yongeza i-butternut squash puree kwizinto ezibhakiweyo, njengesonka kunye ne-muffins.
- Sebenzisa i-butternut squash puree kunye nobisi lwekhokhonathi ukwenza isuphu ekhrimu, engenazo zobisi.
- Gxuma amaqhekeza e-butternut squash kwisityu esinentliziyo.
- Yenza itshilisi yemifuno ngokudibanisa iimbotyi, iziqholo, isosi yetumato kunye ne squash ye butternut.
- Izinto eziphekiweyo zesikwashi sebhotela kunye nomxube owuthandayo weenkozo, imifuno kunye netshizi kwisidlo semifuno.
- Yongeza i-squash ephekiweyo ye-butternut kwizitya ze-pasta okanye uyisebenzise i-pureed njenge-pasta sauce.
- Hlaba ibhotela ephekiweyo squash ngetyuwa, ubisi kunye nokukhapha okukhrimu.
- Yitya squash butternut egcadiweyo kunye namaqanda ngesidlo sakusasa esimnandi.
- Sebenzisa i-butternut squash ecocekileyo endaweni yethanga xa usenza iipayi okanye iipayi.
- Yongeza i-squash ye-caramelized butternut kwi-quiches kunye ne-frittatas.
- Sebenzisa i-butternut squash endaweni yetapile kwiikheri.
- Gaya izilayi ezicekethekileyo zesikwashi sebutternut ekrwada phezu kweesaladi ukuze ufumane incasa eyodwa kunye nokwakheka.
- Zama ukupheka kwakho ngokuzama i-butternut squash endaweni yezinye imifuno enesitatshi, njengeitapile, ibhatata, okanye ibhatata.
isishwankathelo
I-Butternut squash inokongezwa kwiindidi ezininzi zeeresiphi eziswiti nezinencasa, njengezityu kunye neepayi.
Umgca osezantsi
I-Butternut squash ityebile kwiivithamini ezibalulekileyo zokulwa nezifo, iiminerali kunye ne-antioxidants.
Esi sikwashi sasebusika sineekhalori eziphantsi, sinefayibha eninzi sinokukunceda unciphise umzimba kwaye ukhusele kwizifo ezifana nomhlaza, isifo sentliziyo, kunye nokuncipha kwengqondo.
Ngaphezu koko, iyaguquguquka kwaye kulula ukuyongeza kwizitya ezimnandi nezinencasa.
Ukudibanisa i-butternut squash yindlela elula kwaye emnandi yokuphucula impilo yakho.
