I-acorn squash: Ngombala wayo ogqamile kanye nokunambitheka okumnandi, i-acorn squash yenza inketho ekhangayo ye-carb.

Ayimnandi nje kuphela kodwa futhi inothile ngemisoco. Futhi, inganikeza izinzuzo ezimbalwa zezempilo ezihlaba umxhwele.

Lesi sihloko sihlola u-squash we-acorn, okuhlanganisa nokudla kwawo, izinzuzo, kanye nokusetshenziswa kokupheka.

Yini i-acorn squash?

I-acorn squash iwuhlobo lwe-squash yasebusika eyingxenye yomndeni wakwa-Cucurbitaceae, ohlanganisa ithanga, i-butternut squash, ne-zucchini (1).

Imise okwe-acorn enesikhumba esimahlombe esingahluka ukusuka kokuluhlaza okumnyama kuya kokumhlophe. Kodwa-ke, izinhlobonhlobo ezitshalwa kakhulu ziluhlaza okumnyama futhi zivame ukuba nebala elikhanyayo eliwolintshi eduze nangaphezulu.

I-acorn squash inenyama emnandi, ephuzi ewolintshi enokunambitheka okunamantongomane kancane. Zitshalwa emazweni amaningi emhlabeni jikelele kodwa zithandwa kakhulu eNyakatho Melika.

Nakuba ngokwesayensi zihlukaniswa njengesithelo, zibhekwa njengemifino enesitashi futhi zingasetshenziswa ngendlela efanayo nezinye imifino ene-carb ephezulu, njengamazambane, i-butternut squash, nobhatata.

Zibuye zithandeke kubalimi basemagcekeni ngoba kulula ukuzitshala futhi zingagcinwa kuze kube yinyanga uma zicutshungulwe kahle futhi zilondolozwe, zinikeze umthombo wemikhiqizo enomsoco lapho ezinye imifino emisha iyivelakancane.

I-Acorn Squash Nutrition

Njengamanye ama-squashe asebusika, ama-acorn squashes anomsoco kakhulu futhi angumthombo wekhwalithi wamavithamini, amaminerali kanye ne-fiber.

Inkomishi eyodwa (205 amagremu) yezucchini ephekiwe inikeza (2):

• Ama-calories: 115
• Ama-carbohydrate: 30 amagremu
• Iphrotheni: 2 amagremu
• Imicu: 9 amagremu
• I-Provitamin A: 18% Wevelu Yansuku zonke (DV)
• Uvithamini C: 37% we-DV
• I-Thiamine (uvithamini B1): 23% we-DV
• I-Pyridoxine (uvithamini B6): 20% we-DV
• I-Folate (i-vitamin B9): 10% we-DV
• Insimbi: 11% we-DV
• I-Magnesium: 22% we-DV
• I-Potassium: 26% we-DV
• I-Manganese: 25% we-DV

Nakuba i-acorn squash ine-calorie ephansi, iqukethe imisoco eminingi.

Icebile ikakhulukazi ku-vitamin C, isakhi esincibilikayo emanzini esikhuthaza isimiso somzimba sokuzivikela ezifweni esinempilo ngokusekela ukusebenza kwamangqamuzana omzimba omzimba futhi siwavikele kuma-microbes angaba yingozi (3).

Kubuye kube umthombo omuhle kakhulu wamavithamini B, ohilelekile ekukhiqizeni nasekusetshenzisweni kwamangqamuzana abomvu egazi, kanye nama-electrolyte magnesium ne-potassium, abalulekile ekusebenzeni kwemisipha kanye nokulawulwa komfutho wegazi (4).

Futhi, i-acorn squash igcwele i-fiber, isakhi esibalulekile ekugayeni ukudla okunempilo futhi sidlala indima ebalulekile ekugwemeni izifo (5).

isifinyezo

I-Acorn squash iyi-squash yasebusika emnandi ene-calories ephansi futhi igcwele izakhamzimba, okuhlanganisa uvithamini C, i-potassium ne-magnesium.

Izinzuzo Zezempilo Ze-Acorn Squash

Ngenxa yephrofayili yayo yokudla okunomsoco, i-acorn squash inikeza izinzuzo zezempilo ezihlaba umxhwele.

Igcwele izakhamzimba ezibalulekile

I-Acorn squash iyinketho ye-carbohydrate enomsoco kakhulu. Icebile ngamavithamini namaminerali asekela impilo yakho ngezindlela ezahlukene.

Inyama ewolintshi ekhanyayo ye-acorn squash iqukethe uvithamini C, i-provitamin A, amavithamini B, i-potassium, i-magnesium, insimbi ne-manganese, konke okubalulekile empilweni.

Ngokungafani nemithombo ye-carbohydrate ecolisisiwe njengerayisi elimhlophe ne-pasta emhlophe, i-acorn squash iwumthombo omuhle kakhulu wefayibha ebambezela ukugaya, isiza ukulawula amazinga kashukela egazini, futhi ikhuthaze imizwa yokugcwala (6).

Umthombo omuhle wama-antioxidants

I-Acorn squash ilayishwe ama-antioxidants, izinhlanganisela ezivikela emonakalweni wamaseli. Kuye kwafakazelwa ukuthi i imibuso Ucebile ngama-antioxidants anciphisa ubungozi bokuthola izifo ezahlukahlukene ezingalapheki, njengesifo senhliziyo neminye imidlavuza ethile (7).

Icebile ikakhulukazi ngemibala yezitshalo ebizwa ngokuthi i-carotenoids, enemiphumela enamandla ye-antioxidant. Eqinisweni, ngemuva kwezaqathi, i-squash yasebusika, njengezinhlobonhlobo ze-acorn, iwumthombo ominyene kakhulu we-carotenoid alpha carotene (8).

Les imibuso ecebile kuma-carotenoid atholakala ku-squash ye-acorn, okubandakanya i-alpha-carotene, i-beta-carotene, ne-zeaxanthin, ingavikela kuhlobo lwesifo sikashukela sohlobo 2, umdlavuza wamaphaphu, ukwehla kwengqondo, nokuphazamiseka kwamehlo (9, 11, XNUMX).

Ngaphandle kwe-carotenoids, i-acorn squash inothe ngovithamini C, ophinde unikeze izakhiwo ezinamandla zokulwa ne-antioxidant (12).

Ikhuthaza impilo yokugaya ukudla

I-acorn squash igcwele ifayibha encibilikayo nengancibiliki. Nakuba zenza imisebenzi ehlukene emzimbeni wakho, zombili zidlala indima ebalulekile empilweni yokugaya ukudla.

I-Insoluble fiber yengeza inqwaba esitulweni sakho, kuyilapho i-fiber encibilikayo isenza ithambe, ivimbele ukuqunjelwa, futhi ikhuthaze nokuphuma kwamathumbu okuvamile (13).

Zombili izinhlobo zefiber zisiza amagciwane anobungane ahlala emathunjini akho, abizwa ngokuthi ama-probiotics. I-gut microbiome enempilo iqinisa amasosha akho omzimba futhi ikuvikele ezifweni (13).

Ukwengeza, ucwaningo lubonisa ukuthi ukudla okunothe ngezithelo nemifino okunothe nge-fiber, njenge-acorn squash, kungavikela ekuqunjelweni, umdlavuza we-colorectal, kanye nesifo samathumbu esicasulayo (IBS) (14, 15, 16).

Ingavikela ezifweni ezithile

Ukwengeza i-acorn squash ekudleni kwakho kuyindlela ehlakaniphile yokuvikela impilo yakho yonke, njengoba ukwandisa ukudla kwakho kwemifino kunganciphisa ingozi yezifo eziningi ezingapheli.

Yize ucwaningo ngezinzuzo ze-acorn squash luntula ngokuqondile, ubufakazi obuningi busekela izici ezikhuthaza impilo zokudla okunothe ngemifino.

Ukudla okunothe ngemifino kusiza ekwehliseni izingozi zesifo senhliziyo, njengomfutho wegazi ophakeme kanye namazinga e-LDL (cholesterol embi). Ukwengeza, zingase zivikele ku-atherosclerosis, ukunqwabelana koqweqwe emithanjeni okwandisa ingozi yokuhlaselwa yinhliziyo nokushaywa unhlangothi (17).

Ngokwengeziwe, ukudla okucebile ngomkhiqizo okufana ne-acorn squash kungasiza ukuvikela izifo ze-neurodeergenerative ezifana ne-Alzheimer's futhi kungase kukhulise impilo yonke (18, 19).

Ukwengeza, abantu abadla imifino eminingi bavame ukuba nesisindo esincane kunalabo abadla imifino embalwa. Ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile kwandisa ingozi yokuba nezinkinga eziningi zempilo, njengesifo senhliziyo, isifo sikashukela kanye nomdlavuza othile (20, 21, 22).

isifinyezo

Ukwengeza i-acorn squash ekudleni kwakho kungathuthukisa impilo yakho ngezindlela eziningi futhi kunciphise ingozi yokuba nezimo ezingamahlalakhona, okuhlanganisa izifo zenhliziyo kanye ne-neurodeergenerative.

Ungeza kanjani i-Acorn Squash ekudleni kwakho

Ngokungeziwe ekunikezeni izinzuzo zezempilo ezingaba khona ezihlukahlukene, i-acorn squash imnandi futhi iguquguquka ngendlela emangalisayo.

Ingasetshenziswa njengomthombo wamacarbohydrate anempilo futhi ishintshelwe eminye imifino enesitashi, njengamazambane, ubhatata, i-butternut squash, nethanga.

Ngenxa yobumnandi bawo, ukunambitheka kwamantongomane kancane, i-acorn squash yenza isengezo esihle kuzo zombili izitsha ezinoshukela nezinambitheka.

Ingabhakwa noma yosiwe kuhhavini, kanye ne-microwaved ukuze uthole isidlo esisheshayo.

Enye yezindlela ezidume kakhulu zokulungisa i-acorn squash ukuyisika phakathi, khipha imbewu, uthele ngamafutha omnqumo, bese ubhaka ama-halves kuhhavini ngama-400 (200). , usike uhlangothi kuze kube lula. 35-45 imizuzu.

I-acorn squash nayo ingasikwa ibe yizicucu ezincane futhi yosiwe, okuthambisa isikhumba futhi kusenze sidleke. Ukudla isikhumba se-acorn squash kungase kwenyuse ukuminyana kwezakhi zemifino, njengoba isikhumba sigcwele i-fiber kanye nama-antioxidants (23).

Nazi ezinye izindlela ezilula nezihlwabusayo zokufaka i-acorn squash ekudleni kwakho:

• Thela ama-cubes ama-squash abhakiwe kuma-saladi ukuze uwanikeze umbala owengeziwe.
• Sebenzisa i-acorn squash ehlanzekile esikhundleni sikabhatata noma ithanga lapho ubhaka ophaya, izinkwa nama-muffin.
• Gcoba u-squash we-acorn nge-quinoa ephekiwe, imbewu yethanga, ama-cranberries, noshizi wembuzi ukuze uthole isidlo sakusihlwa esimnandi semifino.
• Thela izingcezu zika-squash we-acorn othosiwe ngembewu yehalananda, ukwatapheya osikiwe kanye ne-arugula ukuze uthole isaladi eyingqayizivele.
• Hlaba u-squash obhakiwe we-acorn namafutha omnqumo amancane, usawoti kanye nopelepele ukuze uthole enye indlela emnandi kunamazambane endabuko acubuziwe.
• Hlanganisa u-squash we-acorn ophekiwe nobisi lukakhukhunathi, i-vanilla protein powder, isinamoni, ibhotela le-alimondi kanye nezingcezu zikabhanana eziqandisiwe ukuze uthole i-smoothie enenhliziyo enhle.

Kunezindlela eziningi zokujabulela i-acorn squash. Zama ukusebenzisa lesi sikwashi sasebusika esimnandi esikhundleni sokudla okuthandayo okunesitashi ukuze wengeze okuhlukahlukene ekudleni kwakho.

isifinyezo

I-Acorn squash iguquguquka kakhulu futhi ingasetshenziswa esikhundleni seminye imifino enesitashi kuzo zombili zokupheka ezimnandi nezinambithekayo.

I-Acorn squash inothe ngemisoco, njenge-fiber, uvithamini C, i-potassium ne-magnesium.

Futhi iqukethe izakhi eziningi zezitshalo ezizuzisayo, kuhlanganise ne-carotenoid Antioxidants.

Ngenxa yalokho, i-acorn squash ingathuthukisa impilo yonke futhi ivikele ezifweni ezithile ezingamahlalakhona njengesifo senhliziyo nesifo sikashukela sohlobo 2.

Ngaphezu kwalokho, lesi sikwashi sasebusika esinemibala egqamile siyisithako esishintshashintshashintshayo esengeza intshisekelo kanye nokunambitheka kukho kokubili ukudla okumnandi nokumnandi.