Spaghetti squash Yakakunakira Iwe Here? Nutrition Chokwadi uye Zvimwe

Zvemukati

• Yakapetwa Nemavhitamini neMamineral
• Akapfuma muAntioxidants
• Inogona Kubatsira Kusimudzira Kugaya Kwehutano Hutano
• Inotsigira Kuonda
• Zvakawanda uye zvinonaka
• Nyore Kugadzirira
• Ngasave Yevanhu Vese
• Icho Chinokosha

Spaghetti squash inonaka yemiriwo miriwo inonakirwa nekunaka kwayo kweiyo nati uye chimiro chinoshamisa chemuviri.

Yakabatana kwazvo nemanhanga, squash, uye zucchini, spaghetti squash inouya muhukuru hwakasiyana, maumbirwo, uye mavara, kubva kune chena-chena kusvika kune rima orenji.

Haisi chete yakaderera macalorie uye yakatakurwa nezvinovaka muviri asi zvakare yakabatana neanoverengeka ehutano mabhenefiti.

Ichi chinyorwa chinoongorora chikafu, mabhenefiti, uye zvingangodzikira pasi zve spaghetti squash uye inopa matipi ekuti ungawedzera sei kune chako chikafu.

Yakapetwa Nemavhitamini neMamineral

Spaghetti squash chikafu chine huturu, zvichireva kuti yakaderera mumacalorie asi yakakwira mumavhitamini akawanda akakosha uye zvicherwa.

Kunyanya, spaghetti squash yakanaka sosi ye fiber, vhitamini C, manganese, uye vhitamini B6.

Imwe kapu (155 gramu) yemubiko wepaghetti yakabikwa inopa zvinotevera zvinovaka muviri ():

• Makorori: 42
• Carbs: 10 magiramu
• Fiber: 2.2 magiramu
• Mapuroteni: 1 gramu
• Mafuta: 0.5 magiramu
• Vhitamini C: 9% yeReferenzi Mazuva ese Intake (RDI)
• Manganese: 8% yeiyo RDI
• Vhitamini B6: 8% yeiyo RDI
• Pantothenic acid: 6% yeiyo RDI
• Niacin: 6% yeiyo RDI
• Potassium: 5% yeiyo RDI

Spaghetti squash inewo zvidiki zve thiamine, magnesium, folate, calcium, uye iron.

Spaghetti squash yakaderera mumacalorie asi yakakwira mu fiber, vitamini C, manganese, uye vhitamini B6.

Akapfuma muAntioxidants

Antioxidants ndiwo makomputa ane simba anogona kubatsira kurwisa mahara radicals, nekudaro ichidzivirira kushushikana kweiyo oxidative uye nekuderedza kukuvara kwemasero ako.

Kutsvagurudza kunoratidza kuti antioxidants inogona kubatsira mukudzivirira mamiriro asingaperi senge chirwere chemwoyo, chirwere cheshuga, uye gomarara ().

Nguva yechando squash mhando senge spaghetti squash inotakurwa nema antioxidants.

Kunyanya, squash yechando inopa yakawanda beta-carotene - yakasimba chirimwa pigment iyo inogona kubatsira kudzivirira ako maseru uye DNA kubva kukuvara (, 4).

Spaghetti squash zvakare yakakwira muvhitamini C, iyo inopetana se antioxidant uye yakaratidzwa kutamba chinzvimbo chakakosha mukudzivirira chirwere (,).

Spaghetti squash yakakwira mu beta-carotene uye vhitamini C - maviri antioxidants ayo anogona kudzora akasununguka akaomarara kuumbwa uye kudzikisa njodzi yako yezvirwere zvisingaperi.

Inogona Kubatsira Kusimudzira Kugaya Kwehutano Hutano

Spaghetti squash yakanaka kwazvo sosi ye fiber. Imwe-kapu (155-gramu) inoshambadza mapakeji 2.2 magiramu - 9% yezveko zuva nezuva fiber inoda ().

Fibha inofamba zvishoma nezvishoma kuburikidza nehurongwa hwako hwekugaya, ichiwedzera huwandu kuzvituru zvako, izvo zvinokurudzira kugara uchidzikamisa kuzvimbirwa ().

Kusimudza yako fiber yekudyira kunogona kubatsira akati wandei mativi ehutano hwekugaya.

Muchokwadi, kutsvagisa kunoratidza kuti kudya kwepamusoro-fiber kunogona kubatsira pakurapa mamiriro akaita se diverticulitis, maronda emudumbu, mamota, uye gastroesophageal Reflux chirwere (GERD) ().

Kuwedzera imwe chete kana maviri servings yespaghetti squash kuchikafu chako pamwe nezvimwe zvakasiyana-siyana zvekudya zvine fiber-zvinokwanisa kusimudzira kugara uye nekuchengetedza gadziriro yako ichimhanya zvakanaka.

Spaghetti squash ine zvakawanda zvefibre, izvo zvinogona kukurudzira kugara uye kubatsira mukurapa nyaya dzekugaya senge diverticulitis, ura hwomudumbu, mamota, uye GERD.

Inotsigira Kuonda

Spaghetti squash yakaderera mumacalorie asi yakakwira fiber, ichiita sarudzo yakanaka kune yakasarudzika uremu hwekudya.

Fiber inotsigira kuonda nekudzora kuburitsa dumbu rako uye kudzikamisa huwandu hweshuga yeropa yako kuti uderedze nzara uye chishuwo (,).

Uyezve, iine makumi mana nemaviri emakorari pamukombe (155 gramu), kushandisa spaghetti squash senge yakaderera-koriori imwe nzira mumabikirwo akaita segratin, casseroles, lasagna, kana pasta ndiro zvinogona kubatsira kukurudzira kuonda.

Imwe kapu (155 gramu) yekapu yakabikwa yespaghetti squash ine 28% chete yemakoriori emumwe mukombe (242 gramu) yepaghetti yakabikwa ().

Spaghetti squash yakaderera macalorie uye yakakwira mu fiber, ichiita kuti ive yekuwedzera kukuru kune yekurema kurasikirwa chikafu.

Zvakawanda uye zvinonaka

Spaghetti squash ndeyechando miriwo ine hunyoro hwekunaka uye tambo mameseji ayo anoshanda mushe mune akawanda mapheka.

Inogona kubikwa nyore nyore, kubikwa, kupiswa, kana kunyangwe microwaved yechikafu chinonaka uye chinovaka muviri.

Kunyanya, chinotsiva pasita chakakurumbira nekuti chinogona kudzikisira huwandu hwecarb uye wekhalori wekudya kwako uchibvumira zvimwe zvinwiwa muresipi yako kupenya.

Shandisa spaghetti squash panzvimbo yemoodles uye uibatanidze nemidziyo senge nyama dzekudya, marinara muto, gariki, kana parmesan.

Iwe unogona zvakare kuyedza kuizadza kuti igadzire spaghetti squash zvikepe kana kuishandisa mu fritters, casseroles, kana hash browns.

Spaghetti squash chinhu chinoshanduka-shanduka. Iwe unogona kuibheka, kuigocha, kana kuisa microwave iyo kuti ishandiswe mune dzakasiyana mabikirwo.

Nyore Kugadzirira

Spaghetti squash iri nyore kugadzirira uye inogadzira yakaderera-carb kutsiva manoodles mune ako aunofarira pasita ndiro.

Kuti utange, cheka squash muhafu urefu uye buritsa mbeu nehupuni.

Tevere, nyorovesa hafu yega yega nechidimbu chemafuta emuorivhi, mwaka nemunyu, uye isa parutivi-ne-padivi pakabheka pepa nerutivi rwakatemwa rakatarisa pasi.

Roast squash muhovhoni yako pa400 ° F (200 ° C) kwemaminitsi makumi mana kusvika makumi mashanu kana kusvika forogo-nyoro.

Kamwe squash yako painogadzirwa zvizere, shandisa forogo kukwenya tambo-senge spaghetti.

Chekupedzisira, zvipedze nesarudzo yako yemwaka, sosi, uye zvigunwe - senge gariki, parmesan, marinara muto, nyama dzekudya, kana mavegi - uye unakirwe sechikamu chekudya kunonaka uye kunovaka muviri.

Gadzirira spaghetti squash nekukwesha squash, kukwenya tambo, uye kuwedzera ako aunofarira matopu.

Ngasave Yevanhu Vese

Kunyangwe spaghetti squash ine hutano hwakanyanya, pane zvimwe zvinhu zvekuchengeta mundangariro usati wawedzera kune chako chikafu.

Vamwe vanhu vanogona kunge vari allergiki kune yechando miriwo senge spaghetti squash, iyo inogona kukonzeresa kudya kweanorwara zviratidzo, senge mikoko, kuvaviwa, kuzvimba, uye kugaya nyaya ().

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchidya spaghetti squash, rega kunwa nekukurumidza uye ubvunze chiremba wako.

Zvakare, spaghetti squash yakanyanya kuderera mumacalorie.

Kunyangwe izvi zvingave zvinobatsira kwazvo kune avo vari kutsvaga kudurura huremu hwakawanda, zvakakosha kuti usacheke macalorie zvakanyanya, sezvo kudzikiswa kwakanyanya kwekoriori kunogona kudzikisira mwero wemetabolism yemuviri wako,,).

Kuwedzera mikana ingangove yehutano yespaghetti squash, sarudza zvigunwe zvine hutano wozvibatanidza nezvimwe zvekudya zvinovaka muviri sevheji, mahebhu, zvinonhuwira, mafuta ane hutano pamoyo, uye mapuroteni akaonda.

Spaghetti squash inogona kukonzeresa kurwara kwekudya uye yakaderera kwazvo mumakori. Kuti uwane mhedzisiro, zvibatanidze nezvimwe zvekudya zvine hutano uye toppings.

Icho Chinokosha

Spaghetti squash ndeyechando miriwo ine mavitamini, zvicherwa, uye antioxidants.

Nekuda kwekoriori yaro yepasi uye nemafuta epamusoro, zvinogona kubatsira kudzikira uye hutano hwekugaya.

Edza yakagochwa spaghetti squash senge yakaderera-carb imwe pasita, inosanganiswa nemiriwo, mapuroteni, zviyo zvakakwana, uye mafuta ane hutano.