Acorn Squash: Gina Jiki, Fa'idodi, da Yadda ake dafa shi

Wadatacce

• Menene itacen squash?
• Acorn squash abinci mai gina jiki
• Amfanin lafiyar itaciyar squash
• Cushe da mahimman abubuwan gina jiki
• Kyakkyawan tushen antioxidants
• Yana inganta lafiyar narkewar abinci
• Zai iya karewa daga wasu cututtuka
• Yadda ake kara acorn squash a abincinku
• Layin kasa

Tare da launinsa mai kuzari da ɗanɗano mai ɗanɗano, acorn squash yana ba da zaɓi na carb mai ban sha'awa.

Ba wai kawai dadi ba amma har ma an cika shi da abubuwan gina jiki. Ari da, yana iya samar da fa'idodi da yawa na kiwon lafiya.

Wannan labarin yayi nazarin squash squash, gami da abinci mai gina jiki, fa'idodi, da kuma amfani da abinci.

Menene itacen squash?

Acorn squash wani nau'in squash ne na hunturu wanda yake na gidan Cucurbitaceaeor gourd, wanda kuma ya hada da kabewa, butternut squash, da zucchini ().

Yana da sifa mai kama da acorn tare da daskararren fata wanda zai iya bambanta launuka daga koren duhu zuwa fari. Koyaya, mafi yawan nau'ikan da ake girma sune koren duhu kuma galibi suna da alamar lemu mai haske zuwa saman.

Acorn squash yana da zaki, nama mai-ruwan lemo mai dandano mai ɗanɗano. Sun yi girma a ƙasashe da yawa a duk faɗin duniya amma musamman sanannu a Arewacin Amurka.

Kodayake an rarraba su a matsayin aa fruitan itace, ana ɗaukarsu kayan lambu mai kauri kuma ana iya amfani dasu kamar sauran kayan marmari masu ɗorewa, kamar su dankalin turawa, ɗanyen butar, da dankalin hausa.

Hakanan ma manoma na bayan gida sun fi so, saboda suna da sauƙin shuka kuma ana iya ajiye su har tsawon wata guda lokacin da aka warke da kyau kuma aka adana su, suna ba da tushen kayan abinci mai gina jiki a lokacin lokacin da sauran sabbin kayan lambu suka yi karanci.

Acorn squash abinci mai gina jiki

Kamar sauran lokutan hunturu, acorn squash suna da gina jiki sosai, suna samar da ingantaccen tushen bitamin, ma'adanai, da fiber.

Kofi ɗaya (gram 205) na dafaffiyar acorn squash tayi ():

• Calories: 115
• Carbs: 30 gram
• Furotin: 2 gram
• Fiber: 9 gram
• Shafin A: 18% na Dailyimar Yau (DV)
• Vitamin C: 37% na DV
• Thiamine (bitamin B1): 23% na DV
• Pyridoxine (bitamin B6): 20% na DV
• Folate (bitamin B9): 10% na DV
• Ironarfe: 11% na DV
• Magnesium: 22% na DV
• Potassium: 26% na DV
• Harshen Manganese: 25% na DV

Kodayake acorn squash yana da ƙarancin adadin kuzari, an cushe shi da abubuwa iri iri.

Ya fi yawa a cikin bitamin C, mai narkewa mai narkewa na ruwa wanda ke inganta lafiyar garkuwar jiki ta hanyar tallafawa aikin kwayar halitta da kuma kariya daga ƙananan ƙwayoyin cuta ().

Har ila yau, kyakkyawan tushe ne na bitamin na B, wanda ke da hannu wajen samar da kwayar halittar jini da kumburi, da kuma magnesium da potassium wadanda suke da matukar muhimmanci ga aikin tsoka da tsarin hawan jini ().

Bugu da ƙari, acorn squash yana cika da zare, sinadarin gina jiki wanda yake da mahimmanci don narkewar lafiya kuma yana taka muhimmiyar rawa wajen rigakafin cututtuka ().

Acorn squash wani zaki ne na lokacin hunturu wanda yake da ƙananan kalori amma har yanzu yana cike da abubuwan gina jiki, gami da bitamin C, potassium, da magnesium.

Amfanin lafiyar itaciyar squash

Dangane da bayanan abincinsa, acorn squash yana ba da fa'idodin kiwon lafiya masu ban sha'awa.

Cushe da mahimman abubuwan gina jiki

Acorn squash wani zaɓi ne na ƙwarai mai gina jiki.Yana da wadataccen bitamin da ma'adanai da yawa waɗanda ke haɓaka lafiyar ku ta hanyoyi daban-daban.

Naman lemu mai haske na acorn squash yana cike da bitamin C, provitamin A, bitamin B, potassium, magnesium, iron, da manganese, dukkansu masu mahimmanci ga lafiya.

Sabanin ingantattun kayan abinci kamar farar shinkafa da farin taliya, acorn squash kyakkyawan tushe ne na zare, wanda ke jinkirta narkewa, yana taimakawa daidaita matakan sukarin jini, da inganta jin cikar ().

Kyakkyawan tushen antioxidants

Acorn squash ana ɗorawa tare da antioxidants, waɗanda sune mahaɗan da ke kare kariya daga lalacewar salula. Abincin da ke cikin antioxidants an nuna shi don rage haɗarin ku na yanayi daban-daban, kamar cututtukan zuciya da wasu cututtukan daji ().

Yana da wadataccen arziki a cikin launukan tsire-tsire da ake kira carotenoids, waɗanda ke da tasiri mai tasirin antioxidant. A zahiri, bayan karas, squash na hunturu kamar acorn iri-iri sune tushen tushen carotenoid alpha carotene ().

Abincin da ke cikin carotenoids da ke cikin acorn squash, gami da alpha carotene, beta carotene, da zeaxanthin, na iya kariya daga nau'in ciwon sukari na 2, cutar sankarar huhu, raunin hankali, da cututtukan da suka shafi ido (,,).

Baya ga carotenoids, acorn squash yana da yawa a cikin bitamin C, wanda kuma yana ba da kyawawan abubuwan antioxidant ().

Yana inganta lafiyar narkewar abinci

Acorn squash yana cike da fiber mai narkewa da mai narkewa. Kodayake suna da ayyuka daban-daban a cikin jikinku, dukansu suna taka muhimmiyar rawa a cikin lafiyar narkewa.

Fiber mara narkewa yana karawa dumbinka yawa yayin da fiber mai narkewa yana tausasa su, yana hana maƙarƙashiya da tallafawa motsawar ciki na yau da kullun ().

Duk waɗannan nau'ikan fiber suna taimakawa ƙwayoyin cuta masu ƙawance waɗanda ke rayuwa a cikin hanjinku da aka sani da probiotics. Samun kwayar cutar mai karfin garkuwar jiki yana karfafa garkuwar jikinka kuma yana kariya daga cuta ().

Ari da, bincike ya nuna cewa kayan abinci masu wadataccen 'ya'yan itace da kayan marmari masu yawa kamar acorn squash na iya kare kariya daga maƙarƙashiya, ciwon sankarar ciki, da cututtukan hanji (IBS) (,,).

Zai iya karewa daga wasu cututtuka

Ara squash a cikin abincinku hanya ce mai kyau don kare lafiyarku gaba ɗaya, saboda haɓaka cin ganyayyaki na iya rage haɗarin cututtukan cututtuka da yawa.

Duk da yake bincike kan fa'idar acorn squash musamman ba shi da yawa, shaidu masu yawa suna tallafawa abubuwan haɓaka-kiwon lafiya na kayan abinci masu wadataccen kayan lambu.

Abubuwan da ke cikin kayan lambu na taimakawa ƙananan cututtukan cututtukan zuciya, kamar hawan jini da matakan LDL (mara kyau) na cholesterol. Ari da, suna iya karewa daga atherosclerosis, tarin abubuwa a cikin jijiyoyin ka wanda ke ƙara haɗarin kamuwa da zuciya da bugun jini ().

Bugu da ƙari, abincin da ke da wadataccen abu kamar acorn squash na iya taimakawa rigakafin cututtukan neurodegenerative kamar cutar Alzheimer kuma yana iya ma ƙara yawan tsawon rai (,).

Abin da ya fi haka kuma, mutanen da suke yawan cin kayan lambu suna da nauyin nauyin nauyin waɗanda ke cin ƙananan kayan lambu. Yin kiba ko kiba yana ƙara haɗarin halayen lafiya da yawa, kamar cututtukan zuciya, ciwon suga, da wasu cututtukan daji (,,).

Ara squash a cikin abincinku na iya inganta lafiyar ku ta hanyoyi da yawa kuma rage haɗarinku na haɓaka yanayi na yau da kullun, gami da cututtukan zuciya da na neurodegenerative.

Yadda ake kara acorn squash a abincinku

Baya ga bayar da fa'idodi da yawa na fa'idodi ga lafiyar, acorn squash yana da daɗi kuma mai ban mamaki.

Ana iya amfani da shi azaman lafiyayyen tushe kuma a sauya shi don sauran kayan marmari masu laushi, irin su dankali, dankali mai ɗanɗano, kabejin masara da kuma kabewa

Saboda dadinsa, dan dandano mai ɗanɗano, acorn squash yana ba da kyakkyawan ƙari ga abinci mai daɗi iri ɗaya.

Ana iya gasa shi ko gasa shi a cikin tanda, kazalika dafa shi a cikin microwave don kwano mai sauri.

Ayan mashahuran hanyoyin shirya squash squash shine a yanka shi a rabi, diba tsaba, ɗiɗa shi da man zaitun, sannan a toya raɓa a murhun a at 400 ℉ (200 ℃) a yanka a ƙasa har sai yayi laushi kusan 35-45 mintuna.

Hakanan acorn squash shima ana iya yankashi gunduwa gunduwa da soyayyen, wanda zai tausasa fata, ya zama abun ci. Cin fata na itacen squash na iya ƙara haɓakar kayan lambu na kayan lambu, saboda fatar tana cike da zare da antioxidants ().

Anan akwai mafi sauki, hanyoyi masu daɗi don haɗa squash a cikin abincinku:

• Yarda dafaffen cubes na acorn squash cikin salads don haɓaka launi.
• Yi amfani da tsire-tsire masu tsire-tsire a madadin dankalin turawa ko kabewa don burodin burodi, burodi, da muffins.
• Uunƙarar acorn squash halves tare da dafa quinoa, 'ya'yan kabewa, cranberries, da cuku na akuya don zaɓin abincin mara cin ganyayyaki.
• Hada sassan caramelized gasasshen acorn squash tare da 'ya'yan rumman, yankakken avocado, da arugula don salat na musamman.
• Mash gishiri acorn tare da ɗan man zaitun, gishiri, da barkono don wani zaɓi mai ɗanɗano da dankalin turawa na gargajiya.
• Haɗa dafaffiyar bishiyar ɓaure tare da madarar kwakwa, furotin na furotin, kirfa, man almon, da kuma daskararren ayaba mai cike da laushi.

Akwai hanyoyi da yawa don jin daɗin squash squash. Gwada amfani da wannan ɗanɗano mai ɗanɗano na hunturu a madadin kayan marmari masu daɗa don ƙara nau'ikan abinci.

Acorn squash yana da kyau sosai kuma ana iya amfani dashi a madadin sauran kayan lambu mai ɗimbin yawa a girke-girke masu zaki da ɗanɗano.

Layin kasa

Acorn squash yana da wadataccen kayan abinci, irin su fiber, bitamin C, potassium, da magnesium.

Hakanan yana tattara mahaɗan tsire-tsire masu amfani da yawa, gami da antioxidants na carotenoid.

A sakamakon haka, acorn squash na iya haɓaka lafiyar gaba ɗaya da kariya daga wasu yanayi na yau da kullun kamar cututtukan zuciya da kuma buga ciwon sukari na 2.

Abin da ya fi haka, wannan kabejin ruwan sanyi mai launuka ne mai ma'ana wanda ke ƙara sha'awa da ɗanɗano ga abinci mai daɗi da mai daɗi.