Acorn squash: Chikafu, mabhenefiti, uye Maitiro Ekubika Izvo

Zvemukati

• Chii chinonzi acorn squash?
• Acorn squash zvinovaka muviri
• Hutano mabhenefiti eacorn squash
• Yakapetwa nezvakakosha zvinovaka muviri
• Chitubu chakanaka che antioxidants
• Inokurudzira hutano hwekudya
• Inogona kudzivirira kubva kune zvimwe zvirwere
• Maitiro ekuwedzera acorn squash kuchikafu chako
• Chinokosha

Neruvara rwayo runopenya uye kuravira kunotapira, acorn squash inogadzira inosarudzika carb sarudzo.

Haingori inonaka chete asiwo inorongedzwa nezvinovaka muviri. Uyezve, inogona kupa dzinoverengeka dzinoyevedza hutano mabhenefiti.

Ichi chinyorwa chinoongorora acorn squash, kusanganisira chikafu chayo, mabhenefiti, uye zvekushandisa zvekushandisa.

Chii chinonzi acorn squash?

Acorn squash imhando yechando squash iri yemhuri yeCucurbitaceaeor gourd, iyo inosanganisirawo manhanga, butternut squash, uye zucchini ().

Iine chimiro chakaita kunge chiacorn chine ganda rakakora rinogona kusiana muvara kubva pagirinhi rakasviba kusvika kuchena. Nekudaro, mhando dzinonyanya kurimwa dzakasvibirira uye kazhinji dzine chigamba cheorenji inopenya kumusoro.

Acorn squash ine inotapira, yero-orenji nyama iyo ine zvishoma nutty kuravira. Ivo vakakura munyika zhinji pasi rese asi kunyanya vanozivikanwa muNorth America.

Kunyangwe ivo vakaiswa botanical semuchero, ivo vanoonekwa seyakaomeswa miriwo uye inogona kushandiswa zvakafanana kune mamwe ma-high-carb miriwo, senge mbatatisi, butternut squash, uye mbatatisi.

Ivo vanofarirwawo nevarimi vekumashure, sezvo zviri nyore kukura uye zvinogona kuchengetwa kusvika kumwedzi kana zvichirapwa zvakanaka nekuchengetwa, zvichipa chinovaka chinovaka sosi panguva apo mimwe miriwo mitsva iri shoma.

Acorn squash zvinovaka muviri

Kunge mamwe squash yechando, acorn squash ane hutano hwakanyanya, ichipa hunhu hunobva mavitamini, zvicherwa, uye fiber.

Imwe kapu (205 gramu) yeacorn squash squash inopa ():

• Makorori: 115
• Carbs: 30 magiramu
• Mapuroteni: 2 magiramu
• Fiber: 9 magiramu
• Provitamin A: 18% yeiyo Mazuva ese Kukosha (DV)
• Vhitamini C: 37% yeiyo DV
• Thiamine (vitamini B1): 23% yeiyo DV
• Pyridoxine (vhitamini B6): 20% yeiyo DV
• Folate (vhitamini B9): 10% yeiyo DV
• Iron: 11% yeiyo DV
• Magnesium: 22% yeiyo DV
• Potassium: 26% yeiyo DV
• Manganese: 25% yeiyo DV

Kunyangwe acorn squash iri mashoma macalorie, yakazara nezvakasiyana zvinovaka muviri.

Inonyanya kukwirisa muvhitamini C, chinhu chinogadziriswa nemvura chinosimudzira hutano hwema immune nekutsigira immune cell function uye kudzivirira kubva kuma microbes anogona kukuvadza ().

Ichowo chakanakisa sosi yeB B mavitamini, ayo anobatanidzwa mukutsvuka kwemasero eropa uye metabolism, pamwe neiyo electrolyte magnesium uye potasium, izvo zvakakosha pakuita kwemhasuru nekumanikidza kweropa kudzora ().

Pamusoro pezvo, squash squash iri kubhururuka nefibre, chikafu chinokoshera kugaya kwakanaka uye chinoita basa rakakosha mukudzivirira chirwere ().

Acorn squash inotapira yechando squash iri yakaderera macalorie asi akazara nezvinovaka muviri, zvinosanganisira vhitamini C, potasium, uye magnesium.

Hutano mabhenefiti eacorn squash

Nekuda kwehutano hwayo hwekudya, acorn squash inopa zvinonakidza zvehutano mabhenefiti.

Yakapetwa nezvakakosha zvinovaka muviri

Acorn squash chisarudzo chine hutano hwakanyanya.Yakapfuma mumavitamini akawanda uye zvicherwa zvinokurudzira hutano hwako nenzira dzakasiyana siyana.

Iyo inopenya orenji nyama yeacorn squash yakazara ne vitamini C, provitamin A, B mavitamini, potasium, magnesium, iron, uye manganese, ese ayo akakosha kune hutano.

Kusiyana neyakacheneswa carb sosi chena mupunga uye chena pasta, acorn squash ndiyo yakanakisa sosi ye fiber, iyo inononoka kugaya, inobatsira kudzora mashuga eropa, uye inosimudzira manzwiro ekuzara ().

Chitubu chakanaka che antioxidants

Acorn squash inotakurwa nema antioxidants, ayo ari macomputer anodzivirira kubva kukuvara kwemaseru. Kudya kwakanyanya mune antioxidants kwakaratidzirwa kudzikisa njodzi yako yezvakasiyana mamiriro ezvinhu, senge chirwere chemoyo uye mamwe kanzira ().

Inonyanya kupfuma mumashizha emiti anonzi carotenoids, ane simba rinopesana nemishonga. Muchokwadi, mushure mekaroti, squash yechando senge iyo yemhando yemakona ndiyo inotonhorera sosi ye carotenoid alpha carotene ().

Kudya kwakapfuma muma carotenoid anowanikwa muacorn squash, kusanganisira alpha carotene, beta carotene, uye zeaxanthin, inogona kudzivirira kurudzi rwechipiri chirwere cheshuga, gomarara remapapu, kuderera kwepfungwa, uye kusagadzikana kwakabatana neziso (,,).

Kunze kwecarotenoids, acorn squash yakakwira muvhitamini C, iyo zvakare inopa yakasimba antioxidant zvivakwa ().

Inokurudzira hutano hwekudya

Acorn squash yakazara nezvose zvinogadzikana uye zvisingasviki fiber. Kunyangwe vaine akasiyana mabasa mumuviri wako, ese ari maviri anotamba akakosha mabasa mune ekugaya hutano.

Fibha isingasviki inowedzera kuwanda kuzvituru zvako nepo fiber yakasungunuka ichivarerutsa, ichidzivirira kupatira uye kutsigira ura hwese ().

Ese ari maviri marudzi e fiber zvakare anobatsira anoshamwaridzika mabhakitiriya anogara mudumbu rako anozivikanwa seprobiotic. Kuve nehutachiona hutumbu hutachiona kunosimbisa immune immune yako uye kunodzivirira kubva kuzvirwere ().

Uyezve, kutsvagurudza kunoratidza kuti kudya kunopfumisa mumichero-yepamusoro michero uye miriwo yakaita seacorn squash inogona kudzivirira kubva pakuzvimbirwa, colorectal cancer, uye inoshatisa bowel syndrome (IBS) (,,).

Inogona kudzivirira kubva kune zvimwe zvirwere

Kuwedzera acorn squash pakudya kwako inzira yakanaka yekuchengetedza hutano hwako hwese, sekuwedzera kwako kudyiwa kwemuriwo kunogona kudzikisa njodzi yako yezvirwere zvakawanda zvisingaperi.

Nepo kutsvagisa nezve mabhenefiti eacorn squash zvakanyanyisa kuri kushomeka, hwakawanda humbowo hunotsigira hutano-hunosimudzira zvikafu zvezvikafu zvakapfuma mumiriwo.

Kudya kwemuriwo kune hupfumi kunobatsira kudzikisa chirwere chemoyo chinokonzera njodzi, senge yakakwira BP uye LDL (yakaipa) cholesterol mwero. Uyezve, ivo vanogona kudzivirira kubva atherosclerosis, iyo yakavakwa yeplate mune yako artery iyo inowedzera njodzi yako yekurwadziwa kwemoyo uye sitiroko ().

Pamusoro pezvo, kudya kunopfumisa muchigadzirwa senge yemukono squash kunogona kubatsira kudzivirira neurodegenerative hosha senge chirwere cheAlzheimer uye inogona kutowedzera hupenyu hwese (,).

Uyezve, vanhu vanodya miriwo yakawanda vanowanzorema zvishoma pane avo vanodya mashoma miriwo. Kuwedzeredza kana kufutisa kunowedzera njodzi yako kune akawanda mamiriro ehutano, senge chirwere chemwoyo, chirwere cheshuga, uye mamwe ma cancer (,,).

Kuwedzera acorn squash kuchikafu chako kunogona kusimudzira hutano hwako munzira dzakawanda uye kudzikisira njodzi yako yekukura mamiriro asingaperi, kusanganisira moyo uye neurodegenerative hosha.

Maitiro ekuwedzera acorn squash kuchikafu chako

Kunze kwekupa akasiyana mabhenefiti ehutano, acorn squash inonaka uye inodakadza zvakasiyana.

Iyo inogona kushandiswa seyakagwinya carb sosi uye yakachinjiswa mukati kune imwe ine starchy miriwo, senge mbatatisi, mbatatisi, butternut squash, uye manhanga.

Nekuda kwekunakidza kwayo, zvishoma nutty flavour, acorn squash inogadzira yakawedzera kuwedzera kune inotapira uye inonaka madhishi zvakafanana.

Inogona kubikwa kana kugochwa muchoto, pamwe nekubikwa mu microwave yekukurumidza padivi dhishi.

Imwe yedzakanakisa nzira dzekugadzirira acorn squash ndeyekuicheka nepakati, kuburitsa mbeu, kuidururira nemafuta emuorivhi, uye wozobika hafu muhovhoni pa400 ℉ (200 ℃) yakatemwa padivi kusvika mutete kweinenge 35-45 maminitsi.

Acorn squash inogonawo kuchekwa kuita zvidimbu zvidiki uye yakagochwa, iyo inorerutsa ganda, ichiita kuti idye. Kudya ganda reacorn squash kunogona kuwedzera huwandu hwehuturu hwemuriwo, sezvo ganda rakazara fiber uye antioxidants ().

Hedzino dzimwe nzira dziri nyore, dzinonaka dzekuisa acorn squash mune chako chikafu:

• Kanda zvakabikwa cubes zveacorn squash mumasadhi kuitira kuwedzera kwemavara.
• Shandisa puréed acorn squash pachinzvimbo chembatatisi kana manhanga pakubika mapai, chingwa, uye muffin.
• Zvimedu acorn squash halves neiyo yakabikwa quinoa, manhanga mhodzi, cranberries, uye mbudzi chizi yechinonaka chinodyiwa chikafu chemidziyo.
• Sunga zvidimbu zve caramelized yakakangwa acorn squash nembeu yedamba, yakachekwa avocado, uye arugula yesaradhi yakasarudzika.
• Mash akabheka acorn squash pamwe nemafuta emuorivhi, munyu, uye mhiripiri kune imwe nzira inonaka kune echinyakare mashedhi mbichana.
• Sunga yakabikwa acorn squash nemukaka wekokonati, vanilla protein powder, sinamoni, almond butter, uye mabhanana echando echando ekuzadza smoothie.

Kune nzira dzakawanda dzekunakidzwa neacorn squash. Edza kushandisa ino inonaka yechando squash panzvimbo yako yekuenda-kune starchy miriwo kuti uwedzere zvimwe zvakasiyana pakudya kwako.

Acorn squash inonyanya kushanduka uye inogona kushandiswa panzvimbo yemimwe miriwo ine sitachi mune ese anotapira uye anonaka mabikirwo.

Chinokosha

Acorn squash yakafuma mune zvinovaka muviri, senge fiber, vitamini C, potasium, uye magnesium.

Iyo zvakare inorongedza akawanda anobatsira emiti makomponi, kusanganisira carotenoid antioxidants.

Nekuda kweizvozvo, acorn squash inogona kusimudzira hutano hwese uye kudzivirira kubva kune mamwe maronda mamiriro sehosha yemoyo uye mhando 2 chirwere cheshuga.

Uyezve, rino rakajeka squash yechando squash chinhu chinoshanduka chinowedzera kufarira uye kunhuvira kune ese anotapira uye anonaka madhishi.