Amfanin Kiwon Lafiyar Butternut Squash Zai Sa Ka Faɗuwar Abincin Kaka

Wadatacce

• Menene Butternut Squash?
• Bayanan Abincin Abinci na Butternut Squash
• Amfanin Lafiyar Butternut Squash
• Yana inganta narkewar lafiya
• Yana Kula da Ciwon Jini
• Yana Kula da Lafiyar ido
• Yana goyan bayan Aikin rigakafi
• Yana Taimakawa Hana Ciwon Zuciya
• Rage Hadarin Ciwon daji
• Yana Kara Lafiyar Kashi
• Yadda Ake Yanke Da Cin Squash Butternut
• Bita don

Tabbas, kabewa na iya zama** ɗan yaro mai sanyi * na abincin faɗuwa, amma kar a manta game da ƙamshin gyada. An san shi da launin ruwan lemu mai haske da sifar pear mai ƙyalli, gourd yana fashewa da muhimman abubuwan gina jiki kamar su fiber, antioxidants, da ma'adanai. Idan kun shirya fada cikin soyayya tare da fa'idodin kiwon lafiya na butternut squash (tare da hanyoyi da yawa don amfani da shi), karanta.

Menene Butternut Squash?

Akwai abu guda da za ku fara bi da farko, kuma zai busa hankalin ku: Butternut squash 'ya'yan itace ne. Haka ne, da gaske! Yawanci ana amfani da shi a cikin girke -girke kamar ku veggie (tunani: gasashe, sautéed, puréed), don samun sauƙi, za mu kira shi "kayan lambu" daga nan gaba.

Kamar yadda iri daban-daban na dusar ƙanƙara, butternut squash ya faɗi a tsakanin sahun sauran masu siffa iri-iri masu cin abinci a Kudanci da Tsakiyar Amurka kamar su spaghetti squash, acorn squash, da kabewa-duk waɗannan, duk da sunansu, suna girma yayin bazara. Ana kiran su kawai 'squash hunturu' saboda suna balaga a cikin yanayin sanyi - a lokacin ne fatar jikin ta ta yi ƙarfi - kuma za a iya adana ta a duk lokacin hunturu, a cewar Kwalejin Aikin Noma & Albarkatun Halittu a Jami'ar Maryland.

Bayanan Abincin Abinci na Butternut Squash

A matsayin nau'in squash na hunturu, butternut squash yana da nama (na ciki) wanda ke cike da potassium, magnesium, calcium, jan karfe, da phosphorous, bisa ga binciken da aka buga a KYAUTA Daya. Har ila yau, yana da wadata a cikin beta-carotene, carotenoid da jiki ke jujjuyawa zuwa bitamin A wanda ke tallafawa ayyukan tsarin rigakafi, lafiyar fata da hangen nesa, da sauransu, a cewar National Library of Medicine. Bugu da ƙari, ″ beta-carotene yana ba da butternut squash kyakkyawan launin ruwan lemu, kuma iri ɗaya ne da ake samu a cikin karas, ”in ji Megan Byrd, RD, mai cin abinci mai rijista kuma wanda ya kafa Abincin Abincin Oregon. (Hakanan yana da alhakin yawancin fa'idodin lafiyar mango kuma alamar launin rawaya.)

Anan ga raunin abinci mai gina jiki don 1 kofin (205 grams) na gasa butternut squash ba tare da gishiri ba, a cewar Ma'aikatar Aikin Noma ta Amurka (USDA):

• 82 kcal
• 2 grams na furotin
• 1 gram mai
• 22 grams na carbohydrate
• 7 grams na fiber
• 4 grams na sukari

Amfanin Lafiyar Butternut Squash

Babu shakka butternut squash yana da bayanin martaba mai gina jiki, amma menene hakan yake nufi a gare ku? Karanta don koyo game da fa'idodin kiwon lafiya na butternut squash, a cewar masana abinci.

Yana inganta narkewar lafiya

"Fiber [yana ƙara] girma zuwa stool, wanda ke sauƙaƙa wucewa kuma yana kiyaye ku akai-akai," in ji Shannon Leininger, M.E.d., R.D., masanin abinci mai rijista kuma mai mallakar LiveWell Nutrition. Akwai matsala guda ɗaya: Yawancin Amurkawa ba sa cin isasshen fiber. Yawancin Amurkawa suna cin gram 15 a rana, kodayake yawan shawarar fiber na yau da kullun daga abinci shine gram 25 zuwa 30, a cewar Cibiyar Kiwon Lafiya ta Jami'ar California San Francisco (UCSF Health).

Ƙara amfani da butternut squash na iya taimakawa. Cup Kofi ɗaya na kubewa butternut squash yana da [kusan] gram 7 na fiber, ”in ji Leininger - ko kusan kashi 25 na ƙimar fiber na yau da kullun, wanda shine gram 28 akan abincin kalori 2,000 na yau da kullun, a cewar Abincin Amurka da Hukumar Kula da Magunguna (FDA). Wadannan Fa'idodin Fiber suna sanya shi mafi mahimmancin sinadirai a cikin abincin ku)

Yana Kula da Ciwon Jini

Idan ya zo ga fa'idodin kiwon lafiya na butternut squash, fiber shine tauraro mai tsayi. Yana iya rage shaye -shayen abinci, yana hana ƙin jinin ku daga saurin zubewa, in ji Leininger. Kuma ƙananan, ƙarin sarrafa sukari na jini yana da mahimmanci musamman don kiyaye lamuran lafiya kamar ciwon sukari da cututtukan zuciya a bay.

Yana Kula da Lafiyar ido

Lokacin da kuke ƙarami, iyayenku sun gaya muku (ko sun roƙe ku) ku ci karas don ku sami hangen nesa na dare kamar fitaccen jarumin ku. Sauti saba? Kamar yadda ya fito, akwai wasu cancanta ga da'awar, a cewar Leininger. Vegetables Ganyen kayan lemu mai duhu kamar karas da butternut squash suna ɗauke da beta-carotene, ”wanda jikin ku ya zama bitamin A. Kuma bitamin A yana da mahimmanci ga masu koshin lafiya, saboda yana taimakawa“ hana makanta dare, bushewar idanu, da [yiwuwar] macular degeneration. , "ta yi bayani." Hakanan yana taimakawa kare saman ido - cornea - wanda ke da mahimmanci don hangen nesa. (BTW, kun san cewa idanunku za su iya ƙonewa da rana ?!)

Yana goyan bayan Aikin rigakafi

Tsarin garkuwar jikin ku yana aiki tuƙuru don kiyaye lafiyar ku, don haka me zai hana ku taimaka masa? Fara ta hanyar rage abinci mai wadatar bitamin C, irin su butternut squash, wanda ya ƙunshi MG 31 na bitamin C mai ban sha'awa a kowane kofi. (Wannan shine kusan kashi 41 cikin 100 na tallafin abinci da aka ba da shawarar ko RDA (75 MG) ga mata marasa ciki 19 ko sama da haka, bisa ga Cibiyoyin Lafiya na Ƙasa ko NIH). Vitamin C yana haɓaka samar da sel na jini, in ji Byrd, waɗanda ke da alhakin kai hari ga ƙwayoyin cuta da ƙwayoyin cuta.

Sannan akwai duk abin da beta-carotene, wanda, kamar yadda aka ambata a sama, jikinka ya zama bitamin A, wani nau'in farin jini na gina jiki yana buƙatar aiki yadda ya kamata da kuma yaki da cututtuka. Hakanan yana taka muhimmiyar rawa wajen rage kumburi da tallafawa tsarin rigakafi gaba ɗaya.

Yana Taimakawa Hana Ciwon Zuciya

Idan ya zo ga potassium, ayaba takan saci hasken. Amma tare da 582 MG a kowane kofi (wanda ya fi haka a cikin babban ayaba), squash butternut ya cancanci kulawa. Me ya sa? Yawan potassium da kuke ci, mafi kusantar shine ku daina cututtukan zuciya. Hakan ya faru ne saboda potassium na iya kiyaye hawan jinin ku, a cewar Byrd. Yana aiki ta hanyar kwantar da bangon jijiyoyin jini, yana sauƙaƙa jini don gudana ta ciki, in ji ta. Potassium kuma yana taimakawa jikinka ya kawar da wuce haddi na sodium, wani ma'adinai wanda ke ƙara yawan jini a cikin tasoshinku (sabili da haka, hawan jini), a cewar Ƙungiyar Zuciya ta Amirka.

Carotenoids a butternut squash kuma na iya kiyaye zuciyar ku lafiya da ƙarfi. Yawancin karatu sun ba da shawarar cewa carotenoids-kamar beta-carotene, lutein, da zeaxanthin a cikin butternut squash-suna da ikon haɓaka lafiyar zuciya da hana rashin lafiya, saboda galibi a cikin ikon su na rage hawan jini da rage kumburi. A gaskiya ma, wani bincike na mutane 2,445 ya gano cewa ta hanyar ƙara kayan lambu mai launin rawaya-orange a kowace rana, haɗarin cututtukan zuciya ya ragu da kashi 23 cikin dari.

Rage Hadarin Ciwon daji

Idan kuna neman haɓaka yawan abubuwan ku na antioxidants, isa ga wannan squash hunturu. Tern ″ ″ ″ ″ ″ ″ ″ tern tern tern tern tern tern tern tern tern tern tern tern tern tern tern tern tern tern tern tern vitamin vitamin vitamin vitamin vitamin vitamin vitamin vitamin vitamin vitamin vitamin vitamin vitamin C vitamin vitamin and and and,,,,,,, and and and and and and and and and and beta.

Ga yadda yake aiki: Antioxidants, kamar waɗanda ke cikin butternut squash, suna haɗe da tsattsauran ra'ayi (aka m kwayoyin daga gurɓataccen muhalli), tsaka tsaki da lalata su ta hanyar canza tsarin sinadaran su, a cewar Byrd. Wannan yana da mahimmanci ga ƙoshin lafiya, saboda tsattsauran raƙuman ruwa na iya haifar da danniya na oxyidative, abin da ke da alaƙa da yanayi na yau da kullun kamar cutar kansa, cutar Alzheimer, da gazawar zuciya, a cewar wani bita da aka buga a Magungunan Oxidative da Tsawon Rayuwa. Bugu da kari, an nuna beta-carotene musamman don haɓaka sadarwa tsakanin sel, wanda zai iya kashe haɓakar ƙwayoyin cutar kansa, a cewar labarin 2020 a cikin mujallar. Kimiyyar Abinci & Abinci.

Yana Kara Lafiyar Kashi

Ba wai kawai man shanu yana da sinadarin calcium ba, har ma yana da manganese, wani sinadari da ke da “mahimmanci ga shan calcium da girmar kashi.” Inji Byrd. shan ( milligrams 1.8) ga mata masu shekaru 19 ko sama da haka. ta kara da cewa samuwar collagen. Wannan babban al'amari ne saboda collagen yana taimakawa warkar da raunuka, ƙarfafa kasusuwa, da fatar fata, yana ba da fa'idodi ciki da waje. (Duba kuma: Shin yakamata ku ƙara Collagen zuwa Abincin ku?)

Yadda Ake Yanke Da Cin Squash Butternut

"Lokacin da za a zabi wani sabo ne na man shanu, zaɓi wanda yake da ƙaƙƙarfan ƙaƙƙarfa, mai santsi ba tare da wani babban rauni ko karce ba," in ji Leininger. Haka yake ga kara; idan yana da laushi ko m, bar shi a baya. Squ Kumbin yakamata ya ji nauyi mai nauyi, [wanda shine] kyakkyawan alama cewa ya cika kuma yana shirye ya ci. ″ Game da launi? Ku nemi launin beige mai zurfi kuma babu alamun kore, in ji ta. (Shafi: Squash Chayote shine Babban Abincin da Ba ku ji ba amma kuna buƙata a rayuwar ku)

Ƙaƙƙarfan fata zai iya zama da wahala a kwasfa, don haka ɗauki tip daga Leininger kuma microwave duka squash na mintuna biyu zuwa uku don taimakawa laushi fata. Daga can, ″ sa shi a gefe kuma yanke yanke, sannan cire fatar ta amfani da kayan lambu ko wuka mai kaifi. "Gwada: OXO Good Grips Y Peeler (Sayi Shi, $ 10, amazon.com) ko Victorinox 4 -Inch Swiss Classic Paring Knife (Sayi shi, $ 9, amazon.com).

Na gaba, yanke shi cikin rabi kuma yi amfani da cokali don cire madaidaicin ciki da tsaba - amma kar a jefa su har yanzu. 'Ya'yan itacen suna da daɗi kuma suna da ƙoshin lafiya, suna ba da kitse mai kitse (″ mai kyau "fats) da bitamin E, bisa ga binciken da aka buga a KYAUTA Daya. Don haka, tabbatar da adana tsaba idan kuna so ku gasa su (kamar kabewa tsaba) daga baya. Kuma a ƙarshe, yanke squash cikin cubes ko yanka, sannan dafa su.

Idan ba ku son magance peeling, zaku iya gasa squash sannan diba nama. Kawai yanka squash a cikin rabin tsawon, sannan cire tsaba da tsinken tsami. A goge naman da mai kuma a sanya a cikin kwanon burodi, yanke gefe. Gasa a 400 ° Fahrenheit na kusan mintuna 45, in ji Byrd, ko kuma har sai naman ya yi taushi kuma ana iya ɗauka. Dangane da girman squash ɗin ku, kuna iya buƙatar dafa don gajarta ko tsayi, don haka ku kula da tanda.

Hakanan zaka iya samun butternut squash daskararre da gwangwani a cikin kantin kayan miya. Long Muddin daskararriyar dusar ƙanƙara ba a cikin miya take ba, yana da alaƙa da abinci daidai gwargwado. ”Inji Leininger. ta zubar da ruwa sannan ta kurkure ta, ta yi bayani.Sannan ana samun kabewar man shanu a cikin abincin da aka riga aka shirya, kamar su miya da aka daka, ko kuma miya, amma kamar yadda duk kayan da aka hada, za a so a guji saka sukari da sodium. shakku, nemi samfuran da ke da mafi yawan sinadirai da ƙaramar ƙari - ko zaɓi na ainihi.

A wannan bayanin, ga yadda ake jin daɗin ƙoshin butternut a gida:

• Tare da kirfa da nutmeg: Don matuƙar rawar jiki na kaka, Byrd yana ba da shawarar ƙosar da miyar kubewa da kirfa da nutmeg, tare da gishiri, barkono, da tafarnuwa foda. Ku ci cubes da kansu ko jefa su cikin salatin faɗuwa.
• Gauraye cikin humus: Gwada yin hummus tare da butternut squash a maimakon garbanzo wake, in ji Leininger, wanda ya ba da shawarar yin amfani da shi azaman yaduwa akan sanwici. Hakanan zaka iya hidimar shi azaman tsoma tare da cuku mai ƙwanƙwasa.
• A cikin smoothies: Suman ko? Canja abubuwa tare da ƙoshin ƙoshin butternut squash smoothie, cikakke tare da madarar almond da kirfa don wani mummunan faɗuwar ji. (Wata hanya mai kyau don samun waɗancan nishaɗin masu jin daɗi? Yin bulala a miyan hunturu mai lafiya - ko biyu.)
• Kamar karin kumallo hash: Ining eta ca ca rot rot rot eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta eta ca eta ca ca eta ca ca ca ca ca ca ca ca ca ca ca ca ca ca ca ca ca ca ca ca ca ca rot ca ca rot ca ca rot rot ca rot rot rot rot rot rot rot rot rot rot rot rot rot rot rot rot rot rot rot rot rot rot rot rot rot ca rot ca eta eta they're they're best best best best best best best best best best best body body body body body body body body body body body body body body body body body body body body body body body squash tare da EVOO da albasa don karin kumallo. ”Don ƙarin dandano, ƙara yankakken apples da ganye masu duhu, tare da ɗan kirfa. Ƙara kwai ɗaya ko biyu kuma kun sami karin kumallo mai daɗi," in ji ta.

Bita don