Iko Butternut Squash Yakakunakira Iwe Here? MaCalori, Carbs, uye Zvimwe

Zvemukati

• Akapfuma muNutrients uye Akadzika muCalori
• Yakapetwa Nemavhitamini neMamineral
• Yakakwira Antioxidant Yemukati Inogona Kuderedza Zvirwere Njodzi
• Gomarara
• Chirwere chemoyo
• Pfungwa Kuderera
• May Kubatsira Kurera Kurema
• Maitiro Eku Kuwedzera Izvo Kudya Kwako
• Icho Chinokosha

Butternut squash is orange-fleshed yechando squash, inopembererwa nekuita kwayo kwakawanda uye inotapira, nutty kuravira.

Kunyangwe ichiwanzofungidzirwa semuriwo, butternut squash inyatso chibereko.

Iyo ine akawanda mashandisiro ekushandisa uye inoita kuwedzera kukuru kune akawanda anotapira uye anonaka mapheka.

Butternut squash haingori inonaka chete asi zvakare inorongedza punch yevhithamini, zvicherwa, fiber, uye antioxidants.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezvebutternut squash, kusanganisira chikafu chayo, mabhenefiti ehutano, uye maitiro ekuiwedzera kuchikafu chako.

Akapfuma muNutrients uye Akadzika muCalori

Kunyangwe iwe uchikwanisa kudya butternut squash mbishi, ino yechando squash inowanzo kukangwa kana kubikwa.

Imwe kapu (205 gramu) yekabutternut squash yakabikwa inopa ():

• Makorori: 82
• Carbs: 22 gramu
• Mapuroteni: 2 magiramu
• Fiber: 7 magiramu
• Vhitamini A: 457% yeReferensi Yekudyiwa Kwezuva Nezuva (RDI)
• Vhitamini C: 52% yeiyo RDI
• Vhitamini E: 13% yeiyo RDI
• Thiamine (B1): 10% yeiyo RDI
• Niacin (B3): 10% yeiyo RDI
• Pyridoxine (B6): 13% yeiyo RDI
• Folate (B9): 10% yeiyo RDI
• Magnesium: 15% yeiyo RDI
• Potassium: 17% yeiyo RDI
• Manganese: 18% yeiyo RDI

Sezvauri kuona, butternut squash yakaderera mumacalorie asi yakatakura nezvakakosha zvinovaka muviri.

Kunze kwevhithamini nemaminerari akanyorwa pamusoro, zvakare yakanaka sosi yecalcium, iron, phosphorus, uye mhangura.

Butternut squash yakaderera mumacalorie asi yakakwira muzvakawanda zvinovaka muviri, zvinosanganisira vhitamini A, vhitamini C, magnesium, uye potasium.

Yakapetwa Nemavhitamini neMamineral

Butternut squash ndiyo sosi yakanakisa yemavitamini uye mamineral.

Mukombe mumwe chete (205-gramu) unogadzirwa nebutternut squash yakabikwa inopa inopfuura 450% yeRDI vhitamini A uye inopfuura 50% yeRDI yevhitamini C ().

Yakapfuma zvakare mu carotenoids - inosanganisira beta-carotene, beta-cryptoxanthin, uye alpha-carotene - inova zvirimwa pigments zvinopa butternut squash ruvara rwayo rwakajeka.

Aya macomputer ane provitamin A carotenoids, zvichireva kuti muviri wako unozvishandura kuita retinal uye retinoic acid - anoshanda mafomu evitamini A ().

Vitamin A yakakosha mukugadzirisa kukura kwesero, hutano hwemaziso, hutano hwemabhonzo, uye immune immune ().

Uyezve, zvakakosha mukukura kwe fetus uye kukura, ichiita iro rakakosha vhitamini kune vanaamai-vanozove.

Butternut squash zvakare yakafuma muvhitamini C - chinhu chinogadziriswa nemvura-chinodiwa kuita immune immune, collagen synthesis, kupora kwemaronda, uye kugadzirisa nyama ().

Ose mavitamini A uye C anoshanda seakasimba antioxidants mumuviri wako, kudzivirira ako maseru kubva kukuvara kunokonzerwa nemamorekuru asina kugadzikana anonzi mahara radicals.

Vitamin E ndeimwe antioxidant mubutternut squash iyo inobatsira kudzivirira kubva kune yakasununguka radical kukuvara uye inogona kudzikisira njodzi yako yemakore ane chekuita nezera, senge chirwere cheAlzheimer's ().

Iyi squash yechando yakazara zvakare nemaB mavitamini - anosanganisira folate uye B6 - izvo izvo muviri wako unoda simba uye tsvuku reropa maseru kuumbwa.

Uyezve, yakakwira mu magnesium, potasium, uye manganese - zvese izvi zvinoita basa rakakosha muhutano hwemapfupa ().

Semuenzaniso, manganese inoshanda seye-co-factor mune bone mineralization, iyo nzira yekuvaka bone tishu ().

Butternut squash ndiyo yakanaka sosi ye provitamin A carotenoids, vitamini C, B mavitamini, potasium, magnesium, uye manganese.

Yakakwira Antioxidant Yemukati Inogona Kuderedza Zvirwere Njodzi

Butternut squash inowanikwa yakawanda ine simba antioxidants, inosanganisira vhitamini C, vhitamini E, uye beta-carotene.

Antioxidants anobatsira kudzivirira kana kunonoka kukuvara kwemaseru uye kudzikisira kuzvimba, izvo zvinogona kudzora njodzi yako yezvirwere zvakawanda zvisingaperi.

Gomarara

Kutsvagurudza kwakaratidza kuti kudya kwakanyanya mune mamwe ma antioxidants anowanikwa mubutternut squash - senge carotenoid antioxidants uye vhitamini C - kunogona kudzora njodzi yako yemamwe kanzira.

Semuenzaniso, zvidzidzo zvakaratidza kuti kudya kwepamusoro kwe beta-carotene uye vhitamini C kunogona kuderedza njodzi yekenza yemapapu.

Kuongororwa kweongororo gumi nesere kwakawana kuti vanhu vane yakanyanya beta-carotene yekudyiwa vaive ne24% njodzi yakaderera yekenza yemapapu kana ichienzaniswa neavo vane yakaderera kudya ().

Kumwe kuongorora kweongororo makumi maviri neshanu kwakawana kuti njodzi yekenza yemapapu yakaderera ne7% kune yega yega 100 mg yevhitamini C pazuva ().

Zvakare, kuongororwa kweongororo gumi nematatu kwakaratidza kuti mwero weropa wakakwira we beta-carotene waive nechokuita nenjodzi yakadzikira zvakanyanya yezvose-zvinokonzera kufa, kusanganisira kufa nekenza ().

Chirwere chemoyo

Kudya goho kwave nenguva kuchisanganiswa nenjodzi yakaderera yechirwere chemoyo ().

Nekudaro, yero uye orenji miriwo nemichero - kusanganisira butternut squash - zvakaratidzirwa kuti zvinonyanya kushanda mukudzivirira kubva kuchirwere chemoyo.

Iwo ma antioxidants anowanikwa mune aya akajeka miriwo ane simba rakasimba pahutano hwemwoyo.

Chidzidzo muvanhu 2,445 chakaratidza kuti chirwere chemoyo chinodonha 23% kune yega yega yekuwedzera zuva nezuva kushandira yeyero-orenji miriwo ().

Zvinofungidzirwa kuti ma carotenoid anowanikwa mune aya miriwo anodzivirira hutano hwemwoyo nekudzikisa BP, kudzikisira kuzvimba, uye kudzora kutaura kwemajeni chaiwo ane chekuita nechirwere chemwoyo ().

Pfungwa Kuderera

Dzimwe nzira dzekudya, senge kudya zvakanyanya antioxidant-zvakapfuma zvekudya, zvinogona kudzivirira kubva pakuderera kwepfungwa.

Chidzidzo chegumi nematatu-chevanhu mu2,983 vanhu vaibatanidza carotenoid-yakafuma dhayeti pateni ine yakawedzera ndangariro kuyeuka, kutarisisa kutarisisa, uye kutaura kwemazwi panguva yekukwegura ().

Zvakare, kudya kwakanyanya kudya kwevhitamini E kunogona kuve nekudzivirira kurwisa chirwere cheAlzheimer.

Chidzidzo chemakore masere muvakuru vegumi nemakumi mana vakawana kuti avo vane mwero wepamusoro wevithamini E vane njodzi yakaderera yechirwere cheAlzheimer kana ichienzaniswa neavo vane mwero wakaderera wevhitamini ().

Iyo yakakwira antioxidant zvemukati mebutternut squash inogona kudzora njodzi yako yemamwe mamiriro, kusanganisira chirwere chemoyo, kenza yemapapu, uye kuderera kwepfungwa.

May Kubatsira Kurera Kurema

Imwe kapu (205 gramu) yebutternut squash yakabikwa ine 83 macalorie chete uye inopa magiramu manomwe ekuzadza fiber - ichiita sarudzo yakanaka kwazvo kana iwe uchida kurasikirwa nehuremu hwakawandisa nemafuta emuviri.

Iine zvese zvisingasviki uye zvinogadziriswa fiber. Kunyanya, fiber yakasanganiswa yakave ichibatanidzwa nekurasikirwa kwemafuta uye yakaratidzwa kudzikisira kudya, izvo zvakakosha kana iwe uchiyedza kudzora yako calori yekudyiwa ().

Ongororo dzakawanda dzakaona kuti kudya kwakanyanya fiber kudya kunosimudzira kuonda uye kunoderedza mafuta emuviri.

Chidzidzo mu4,667 vana uye vechidiki chakaratidza kuti kufutisa njodzi yakaderera ne21% mune avo vane yakanyanya fiber kudya kana ichienzaniswa neavo vaidya iyo shoma fiber ().

Pamusoro pezvo, ongororo mumadzimai mazana maviri nemakumi maviri nemaviri yakaratidza kuti paga yega giramu inowedzera mukudya kwese fiber, huremu hwadzikira ne0.55 mapaundi (0.25 kg) uye mafuta akaderera ne0.25 yepesenti poindi ().

Uyezve, kudya kwepamusoro-fiber kunogona kubatsira kuchengetedza kurema nekufamba kwenguva. Chidzidzo chemwedzi gumi nemasere mumadzimai chakaona kuti avo vane huwandu hwakanyanya hwefibre vakarasika huremu kupfuura avo vane yakaderera kudyiwa - kuratidza kuti faibha yakakosha pakurema kwekureba kurema ().

Kuwedzera butternut squash kuzvikafu zvako inzira yakanakisa yekudzora nzara uye kuwedzera yako fiber yekudya.

Butternut squash yakaderera mumacalorie uye izere nefibre - ichiita sarudzo huru kune chero hutano hutano kurasikirwa chirongwa.

Maitiro Eku Kuwedzera Izvo Kudya Kwako

Kuwedzera butternut squash kuchikafu chako inzira yakanaka kwazvo yekuvandudza hutano hwako hwese.

Icho chinhu chinoshanduka-shanduka icho chinowirirana mushe nemhando dzakasiyana siyana - kubva kutapira kusvika kune zvinonhuwira.

Heano mazano mashoma ekubatanidza butternut squash mune zvese zvinotapira uye zvinonaka ndiro:

• Cheka butternut squash mumacube uye yakagochwa nemafuta emuorivhi, munyu, uye mhiripiri yekukurumidza, kunonaka padivi dhishi.
• Chinjanai mbatatisi nebutternut squash kana muchigadzira mafirifi ekuzvigadzirira.
• Mahodhi epamusoro ane akachekwa butternut squash yekuwedzera fiber.
• Wedzera pureed butternut squash kuzvinhu zvakabikwa, senge chingwa nemufini.
• Shandisa butternut squash puree uye mukaka wekokonati kugadzira muto wakasviba, usina mukaka.
• Kanda zvimedu zvebutternut squash muzvidya zvine moyo.
• Gadzira chili yemiriwo nekubatanidza bhinzi, zvinonhuwira, tomato muto, uye butternut squash.
• Zvimedu zvakabikwa butternut squash halves nemusanganiswa wako wezviyo, veggies, uye chizi yekudya kwemiriwo.
• Wedzera yakabikwa butternut squash kune pasta ndiro kana kuti ishandise yakachena se pasta muto.
• Mash yakabikwa butternut squash nemunyu, mukaka, uye sinamoni kune yakasviba divi dhishi.
• Idya yakakangwa butternut squash padhuze nemazai kwekudya kwemangwanani kwakanaka.
• Shandisa pureed butternut squash panzvimbo yemanhanga paunenge uchigadzira mapai kana tarts.
• Wedzera caramelized butternut squash kune quiches uye frittatas.
• Shandisa butternut squash panzvimbo yematatari muma curries.
• Shave zvimedu zvimetete zvebutternut squash mbishi pamasaladi yeanonaka uye magadzirirwo.
• Edza mukicheni yako nekuyedza butternut squash panzvimbo yemimwe miriwo ine sitachi, senge mbatatisi, manhanga, kana mbatatisi.

Butternut squash inogona kuwedzerwa kune akasiyana siyana mapipi anotapira uye anonaka, senge stews uye mapai.

Icho Chinokosha

Butternut squash yakafuma mune akakosha mavitamini, zvicherwa, uye chirwere-kurwisa antioxidants.

Iyi yakaderera-koriori, fiber-yakafuma yechando squash inogona kukubatsira iwe kurasikirwa uremu uye kudzivirira kubva pamamiriro akaita sekenza, chirwere chemwoyo, uye kuderera kwepfungwa.

Uyezve, inochinjika uye inowedzerwa nyore kune ese anotapira uye anonaka madhishi.

Kubatanidza butternut squash mune kudya kwakaringana inzira iri nyore uye inonaka yekusimudzira hutano hwako.