Nhanga: Chikafu, Makomborero uye Maitiro Ekudya

Zvemukati

• Chii Chinonzi Pumpkin?
• Mhando dzakasiyana
• Chokwadi chezvehutano
• Hutano Hukuru Kubatsirwa
• Kudzivirirwa
• Hutano Hweziso
• Ganda Rine Utano
• Hutano Hwemoyo
• Metabolic Syndrome
• Nzira dzeKudya Manhanga
• Chii chekutarisa kunze
• Kudyidzana Kwezvinodhaka
• Nhanga-Yakarongedzwa Junk Chikafu
• Tora Meseji Yekumba

Nhanga ndiyo inodiwa yekupedzisira yezvinhu. Asi zvine hutano here?

Sezvazvinoitika, manhanga ane hutano chaizvo uye akadzika mumakhalori. Uyezve, inoshanda zvakanyanya kupfuura iwe ungazive. Inogona kubikwa mumidziyo inonaka, pamwe nezvinotapira.

Chinyorwa ichi chinoongorora hunhu hwemanhanga uye mashandisiro ayo akasiyana uye mabhenefiti.

Chii Chinonzi Pumpkin?

Manhanga imhando yechando squash iri mumhuri imwechete yemiti semagaka nemavise.

Chaicho chibereko sezvo iine mhodzi. Asi maererano nehutano, hwakawanda semuriwo.

Manhanga anowanzo tenderera uye orenji, kunyangwe saizi, chimiro uye ruvara zvinogona kusiyana zvichienderana nemhando dzakasiyana.Ivo vane gobvu rekunze rakakombama iro rakatsetseka uye riine rumbabvu, pamwe nehunde rinobatanidza manhanga kumuti waro une mashizha.

Mukati mayo mune mhango, kunze kwembeu dzeruvara rwenzou dzakaputirwa nenyama ine tambo.

Aya squash anozvarwa kuNorth America uye anoita basa rakakura mumazororo maviri. Izvo zvakavezwa mumaketi e-jack-o-mwenje yeHalloween uye zvakabikwa mumapai eiyo yekutenda dhizeti muUS neCanada.

Nekudaro, ivo zvakare vakakura kutenderera pasirese mukondinendi yega yega kunze kweAntarctica.

Mbeu yavo, mashizha uye nyama zvese zvinodyiwa, uye zvinowoneka mumabikirwo kubva kune epasi kicheni.

Manhanga imhando yechando squash icho chiri hunyanzvi chibereko, asi chine chimiro chehutano hwemuriwo.

Mhando dzakasiyana

Kune akawanda marudzi akasiyana emanhanga, anosanganisira:

• Jack-o-mwenje: Kazhinji hombe dzakasiyana dzinoshandiswa kuveza.
• Manhanga ePie: Mhando diki, inotapira.
• Miniature: Izvi zvese zvinoshongedza uye zvinodyiwa.
• Chena: Mamwe anogona kubikwa nawo, nepo mamwe ari nani pakushongedza kana kuveza.
• Giant: Inowanzo kurirwa kumakwikwi. Nehunyanzvi zvinodyiwa, asi zvishoma zvinonaka kupfuura zvidiki mhando.

Mazhinji manhanga ayo anotengeswa muUS akaiswa mugaba.

Sezvineiwo, iwo manhanga manhanga ayo anowanzo kuve makedheni anotaridzika zvakanyanya kufanana nebutternut squash kupfuura jack-o'-lantern.

Musiyano uripo pakati pemanhanga nemamwe marudzi e squash unogona kunge usinganzwisisike, sezvo paine mhando dzakasiyana asi dzakabatana zvakanyanya.

Manhanga anouya mumarudzi mazhinji, kunyange hazvo mhando dzakajairika dziri idzo hombe dzinoshandiswa kuveza mwenje-yemwenje uye madiki, anotapira manhanga.

Chokwadi chezvehutano

Manhanga chikafu chinopa hutano zvine mutsindo.

Iyo ine hutano-dense, zvichireva kuti ine akawanda mavitamini uye mamineral uye mashoma mashoma macalorie.

Imwe kapu yemanhanga akabikwa inopa (1):

• Makorori: 49
• Carbs: 12 magiramu
• Fiber: 3 magiramu
• Mapuroteni: 2 magiramu
• Vhitamini K: 49% yeiyo RDI
• Vhitamini C: 19% yeiyo RDI
• Potassium: 16% yeiyo RDI
• Mhangura, manganese uye riboflavin: 11% yeiyo RDI
• Vhitamini E: 10% yeiyo RDI
• Iron: 8% yeiyo RDI
• Tsamba: 6% yeiyo RDI
• Niacin, pantothenic acid, vitamini B6 uye thiamin: 5% yeiyo RDI

Iyo zvakare yakasarudzika yakakwira mu beta-carotene, ine simba antioxidant.

Beta-carotene rudzi rwe carotenoid iyo inoshanduka kuita vhitamini A mumuviri.

Manhanga akatakurwa nezvakasiyana zvinovaka muviri, zvinosanganisira fiber, mavhitamini, zvicherwa uye antioxidants.

Hutano Hukuru Kubatsirwa

Mazhinji emapundu ehutano anobatsira anouya kubva kune ayo micronutrient zvemukati uye nenyaya yekuti ine fiber-yakazadza-yakadzika, yakaderera-carb michero.

Kunyangwe pasina zvitsidzo zvakawanda pamanhanga kunyanya, iri kumusoro mune zvinovaka muviri zvinoverengeka zvakagadza mabhenefiti ehutano.

Kudzivirirwa

Nhanga inokupa huwandu hwakakura hwebeta-carotene, iyo inoshandurwa kuita vhitamini A. Vitamin A inogona kubatsira muviri wako kurwisa hutachiona (,,).

Ongororo ichangoburwa yakaratidza kuti vhitamini A inonyanya kukosha mukusimbisa matumbo, ichiita kuti isabatwe nezvirwere ().

Mamwe micronutrients mumanhanga anobatsirawo kukurudzira hutachiona, kusanganisira mavhitaminzi C uye E, iron ne folate ().

Hutano Hweziso

Pane nzira dzinoverengeka idzo dzungu rakanakira maziso ako.

Kutanga, rakapfuma mu beta-carotene, iyo inobatsira kuchengetedza chiono chako chakapinza nekubatsira iro retina kupinza mwenje.

Chechipiri, kusanganiswa kwemamwe mavitamini uye zvicherwa mumanhanga zvinogona kudzivirira kubva mukukanganiswa kwezera remacular.

Imwe ongororo yakawana kuti vanhu vane zera-rakabatana macular degeneration vanogona kudzora kufambira mberi kwavo nekutora chinowedzera chine zinc, vhitamini C, vhitamini E, beta-carotene uye mhangura ().

Kunyangwe chidzidzo ichocho chikashandisa chinowedzera, unogona kuwana ese aya manyowa mumanhanga, kunyangwe mune zvidiki zvidiki.

Ganda Rine Utano

Iyo antioxidants inowanikwa mumanhanga yakakosha kune hutano hweganda. Izvi zvinosanganisira beta-carotene uye mavitamini C uye E.

Beta-carotene, kunyanya, inogona kuchengetedza ganda rako kubva kune rinokuvadza rezuva UV mwaranzi (,).

Kudya chikafu ne beta-carotene kunogona zvakare kubatsira kuvandudza kutaridzika uye kugadzirwa kweganda.

Hutano Hwemoyo

Kudya michero nemiriwo kazhinji moyo une hutano. Uyezve, manhanga ane zvinovaka muviri izvo zvakanaka kune hutano hwemwoyo.

Iyo faibha, vhitamini C uye potasium inowanikwa mairi inogona kubatsira kuvandudza kuwedzera kweropa uye cholesterol mwero.

Metabolic Syndrome

Kudya chikafu chakapfuma mu beta-carotene, senge manhanga, zvinogona kubatsira kudzikisa njodzi yako ye metabolic syndrome ().

Metabolic syndrome isumbu rezviratidzo zvinosanganisirwa nekufutisa kwemudumbu. Izvi zvinosanganisira kuwedzera kweBP, kusarwara kweshuga muropa uye kukwidziridza triglyceride mazinga - izvo zvinomutsa njodzi yako yechirwere chemoyo neshuga.

Mazhinji ehutano mabhenefiti ane manhanga ane chekuita nema micronutrients ayo, kusanganisira beta-carotene uye vhitamini A.

Nzira dzeKudya Manhanga

Manhanga anozivikanwa mumapancake, makadhi uye muffin, asi zvakare inoshanda mushe mundiro dzinonaka.

Unogona kuibikira muto kana kuigocha neimwe mimwe miriwo. Manhanga akakamiwa anokwanisa kusanganiswa nemukaka wekokonati nezvinonhuwira kuita kirimu ine curry.

Iwe unogona zvakare kudya zvimwe zvikamu zvemuti wemanhanga. Mbeu dzayo dzinogocherwa chikafu chinonaka, nepo maruva acho achiwanzo kurohwa uye kukangwa.

Asi usazvinetse nekubika iyo jack-o'-mwenje. Iwo manhanga mahombe anoshandiswa kuveza ane tambo yakasungwa uye yakashoma kunaka pane manhanga epayi. Uyezve, nekuda kwezvikonzero zvekuchengetedza chikafu, haudi kudya chimwe chinhu chakatemwa chakavhurika nekugara zvakatenderedza.

Kune nzira dzakawanda dzekunakirwa nemanhanga. Kune iwo mavhezheni akanakisa, edza kuishandisa mumidziyo inonaka sosi kana semuriwo wakakangwa.

Chii chekutarisa kunze

Nhanga yakachengeteka kuti vanhu vazhinji vadye asi inogona kukonzera nyaya kune avo vanotora mimwe mishonga. Uyezve, dzivisa manhanga-akaravira junk chikafu.

Kudyidzana Kwezvinodhaka

Pumpkin yakanyorova diuretic uye inogona kunge iri dambudziko kune vanhu vanotora mimwe mishonga, kunyanya lithiamu.

Kana iwe uchizodya yakawanda manhanga, zvinogona kuita kuti zviomere muviri wako kujekesa lithiamu, iyo inogona kutungamira kune ane hukama nemishonga mhedzisiro.

Nhanga-Yakarongedzwa Junk Chikafu

Kungoti nekuti chimwe chinhu chine manhanga muzita racho, hazvireve kuti chine hutano.

Kunwa manhanga manhanga latte, semuenzaniso, haina chero hupi hupi hupi hupi hutano hunobatsira pakudya manhanga chaiwo.

Uye nepo manhanga akabikwa zvinhu zvakaita kunge pie nechingwa chinokurumidza zvinogona kupa mamwe mavitamini, zvicherwa uye faibha, ivo zvakare vanokupa yakawanda shuga uye yakanatswa carbs.

Manhanga kazhinji chikafu chine hutano chisina mhedzisiro yakaipa kana chikadyiwa zvine mwero. Asi chengetedza kubva kune manhanga-flavored junk chikafu.

Tora Meseji Yekumba

Manhanga imuriwo unoshamisa zvine hutano izvo zvakapfuma mune fiber, mavitamini uye zvicherwa.

Nekudaro, kuti uwane zvakanakira kubva kumanhanga, unofanirwa kuidya semuriwo - kwete dhizeti.