Shin Kullun Butternut yana da kyau a gare ku? Calories, Carbs, da Sauransu

Wadatacce

• Mawadaci a Gina Jiki da Lowananan Calories
• Cushe da Vitamin da Ma'adanai
• Babban Abun Cikin Antioxidant Zai Iya Rage Haɗarin Cutar
• Ciwon daji
• Ciwon Zuciya
• Rashin hankali
• Mayu Taimakawa Rashin nauyi
• Yadda zaka kara shi a cikin abincinka
• Layin .asa

Butternut squash shine lemun tsami mai launin fure mai sanyi, wanda aka yi bikin don iyawarsa da kuma ɗanɗano, ɗanɗano mai ƙanshi.

Kodayake ana ɗaukarsa kamar kayan lambu ne, amma ɗan itacen squash a zahiri ɗan itace ne.

Yana da amfani da abinci da yawa kuma yana daɗaɗa ƙari ga yawancin girke-girke masu daɗi da ƙanshi.

Kabejin Butternut ba wai kawai yana da daɗi ba amma har ma yana da naɗa na bitamin, ma'adanai, zare, da antioxidants.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da naman alade, ciki har da abinci mai gina jiki, fa'idodin lafiya, da yadda ake ƙara shi a abincinku.

Mawadaci a Gina Jiki da Lowananan Calories

Kodayake zaku iya cin ɗanyen butar mai, amma ana dafa shi ko kuma a gasa shi.

Kofi ɗaya (gram 205) na dafaffiyar squash ta bayar ():

• Calories: 82
• Carbs: 22 gram
• Furotin: 2 gram
• Fiber: 7 gram
• Vitamin A: 457% na Ra'ayin Rana na Yau da kullum (RDI)
• Vitamin C: 52% na RDI
• Vitamin E: 13% na RDI
• Thiamine (B1): 10% na RDI
• Niacin (B3): 10% na RDI
• Pyridoxine (B6): 13% na RDI
• Sanya (B9): 10% na RDI
• Magnesium: 15% na RDI
• Potassium: 17% na RDI
• Harshen Manganese: 18% na RDI

Kamar yadda kake gani, butubututsi na ƙasa yana da ƙarancin adadin kuzari amma an ɗora shi da mahimman abubuwan gina jiki.

Baya ga bitamin da ma'adanai da aka lissafa a sama, shi ma kyakkyawan tushen alli ne, ƙarfe, phosphorus, da jan ƙarfe.

Kabejin Butternut yana da karancin kalori amma yana dauke da sinadarai masu yawa, wadanda suka hada da bitamin A, bitamin C, magnesium, da potassium.

Cushe da Vitamin da Ma'adanai

Kabejin Butternut kyakkyawan tushe ne na yawancin bitamin da ma'adanai.

Kofin kofi ɗaya (205-gram) na dafaffiyar ɗanyen squash yana bayar da sama da 450% na RDI na bitamin A da kuma sama da 50% na RDI na bitamin C ().

Har ila yau yana da wadataccen carotenoids - gami da beta-carotene, beta-cryptoxanthin, da alpha-carotene - waxanda suke da launukan tsire-tsire masu ba da butterut squash launinsa mai haske.

Wadannan mahadi sune provitamin A carotenoids, ma'ana jikinka ya canza su zuwa cikin ido da kuma retinoic acid - nau'ikan aiki na bitamin A ().

Vitamin A na da mahimmanci wajen daidaita ci gaban kwayar halitta, lafiyar ido, lafiyar kashi, da kuma garkuwar jiki ().

Bugu da ƙari, yana da mahimmanci ga ci gaban tayi da haɓaka, yana mai da shi muhimmin bitamin ga uwa-da-zama.

Butternut squash shima yana da wadataccen bitamin C - mai narkewa mai ruwa wanda ake buƙata don aikin rigakafi, haɗa ƙwayoyin cuta, warkar da rauni, da gyaran nama ().

Duk bitamin A da C suna aiki azaman ƙwayoyin cuta masu ƙarfi a cikin jikinku, suna kare ƙwayoyinku daga lalacewar da ƙwayoyin cuta marasa ƙarfi da ake kira 'radicals free' ke haifarwa.

Vitamin E wani maganin antioxidant ne a butternut squash wanda ke taimakawa kariya daga lalacewar kwayar halitta kuma yana iya rage haɗarinku na yanayin da ya shafi shekaru, kamar cutar Alzheimer ().

Wannan kwandon hunturu shima yana dauke da bitamin na B - gami da leda da B6 - wanda jikinka ke bukata don kuzari da kuma samar da kwayar jinin.

Abin da ya fi haka, yana dauke da sinadarin magnesium, potassium, da manganese - dukkansu suna taka muhimmiyar rawa a lafiyar kasusuwa ().

Misali, manganese yana aiki tare a matsayin abu mai hadin gwiwa wajen samar da kashi, tsarin gina kashin nama ().

Kabejin Butternut shine kyakkyawan tushen kwayar cutar carotenoids, bitamin C, bitamin B, potassium, magnesium, da manganese.

Babban Abun Cikin Antioxidant Zai Iya Rage Haɗarin Cutar

Butternut squash shine tushen tushen antioxidants masu ƙarfi, gami da bitamin C, bitamin E, da beta-carotene.

Antioxidants suna taimakawa wajen hana ko rage lalacewar salula da rage kumburi, wanda zai iya rage haɗarin cututtukan cututtuka da yawa.

Ciwon daji

Bincike ya nuna cewa abinci mai yawa a cikin wasu ƙwayoyin antioxidants da ake samu a cikin squash butternut squash - kamar carotenoid antioxidants da bitamin C - na iya rage haɗarin wasu cututtukan kansa.

Misali, karatu ya nuna cewa yawan cin abinci na beta-carotene da bitamin C na iya rage barazanar cutar sankarar huhu.

Binciken nazarin 18 ya gano cewa mutanen da ke da yawancin beta-carotene suna da 24% ƙananan haɗarin ciwon daji na huhu idan aka kwatanta da waɗanda ke da mafi ƙarancin ci ().

Wani nazarin nazarin 21 ya gano cewa haɗarin cutar kanjamau ya ragu da 7% don kowane ƙarin 100 MG na bitamin C kowace rana ().

Abin da ya fi haka, nazarin nazarin 13 ya nuna cewa matakan jini mafi girma na beta-carotene suna da alaƙa da haɗarin ƙananan haɗarin haɗarin mace-mace, gami da mutuwa daga cutar kansa ().

Ciwon Zuciya

Cin abinci ya daɗe yana da alaƙa da ƙananan haɗarin cututtukan zuciya ().

Koyaya, kayan lambu mai launin rawaya da lemu da fruitsa fruitsan itace - gami da ɗanyun butar - an nuna su suna da tasiri musamman wajen kariya daga cututtukan zuciya.

Abubuwan antioxidants da aka samo a cikin waɗannan kayan lambu masu haske suna da tasiri mai ƙarfi akan lafiyar zuciya.

Nazarin a cikin mutane 2,445 ya nuna cewa haɗarin cututtukan zuciya ya faɗi da kashi 23% don kowane ƙarin hidimar yau da kullum na kayan lambu mai launin ruwan hoda-lemu ().

Ana tunanin cewa carotenoids da aka samo a cikin waɗannan kayan lambu suna kare lafiyar zuciya ta hanyar rage hawan jini, rage kumburi, da kuma sarrafa maganganun wasu ƙwayoyin halitta masu alaƙa da cututtukan zuciya ().

Rashin hankali

Wasu ayyukan abinci, kamar cin abinci mai wadataccen antioxidant, na iya kare kariya daga tunanin mutum.

Nazarin shekaru 13 a cikin mutane 2,983 sun haɗu da tsarin abinci mai cike da kalori mai cike da haɓakar ƙwaƙwalwar ajiya, kula da gani, da lafazin magana yayin tsufa ().

Abin da ya fi haka, yawan cin abincin bitamin E na iya samun tasirin kariya daga cutar Alzheimer.

Nazarin shekara 8 a cikin tsofaffi 140 ya gano cewa waɗanda ke da matakan jini mafi girma na bitamin E suna da ƙananan haɗarin cutar Alzheimer idan aka kwatanta da waɗanda ke da ƙananan matakan wannan bitamin ().

Babban abun da ke kashe guba na butternut squash na iya rage haɗarin wasu yanayi, gami da cututtukan zuciya, ciwon huhu, da raunin hankali.

Mayu Taimakawa Rashin nauyi

Kofi ɗaya (gram 205) na dafaffiyar ɗanyun butathut yana da adadin kuzari 83 kawai kuma yana ba da gram 7 na cika zare - yana mai da shi kyakkyawan zaɓi idan kuna son rasa nauyi da ƙima a jiki.

Ya ƙunshi duka fiber mara narkewa da mai narkewa. Musamman, fiber mai narkewa yana da alaƙa da asarar mai kuma an nuna shi don rage yawan ci, wanda yake da mahimmanci lokacin da kake ƙoƙarin sarrafa abincin kalori ().

Yawancin karatu sun gano cewa yawan cin abincin fiber na inganta ragin nauyi kuma yana rage kitsen jiki.

Wani bincike a cikin yara 4,667 da matasa ya nuna cewa haɗarin kiba ya ragu da 21% a cikin waɗanda ke da yawan cin fiber idan aka kwatanta da waɗanda suka cinye mafi ƙarancin fiber ().

Bugu da ƙari, binciken da aka yi a cikin mata 252 ya nuna cewa ga kowane ƙaruwa ɗaya na ƙaruwa a cikin duka zaren abinci, nauyin ya ragu da fam 0.55 (kilogiram 0.25) kuma mai ya ragu da 0.25 na kashi ɗaya ().

Ari da, kayan abinci mai yawan fiber na iya taimakawa kiyaye nauyi a kan lokaci. Nazarin na tsawon watanni 18 a cikin mata ya gano cewa wadanda ke da mafi yawan amfani da zare sun yi asara fiye da wadanda ke da mafi karancin abinci - yana nuna cewa zaren yana da muhimmanci ga asarar nauyi na dogon lokaci ().

Squara ƙwarjin kabeji a abincinku hanya ce mai kyau ta rage yunwa da haɓaka haɓakar fiber.

Kabejin Butternut mara ƙarancin adadin kuzari kuma an cika shi da zare - yana mai da shi babban zaɓi ga kowane shirin rage nauyi na lafiya.

Yadda zaka kara shi a cikin abincinka

Squara ƙwan man ja da ƙoshin abinci shine hanya mai kyau don inganta lafiyar ku gaba ɗaya.

Abun haɗaɗɗen abubuwa ne waɗanda suke haɗuwa da kyau tare da ɗimbin dandano - daga mai daɗi zuwa yaji.

Anan akwai wasu 'yan ra'ayoyi don haɗawa da squash a cikin abinci mai zaki da ɗanɗano:

• Yanke squash butternut a cikin cubes kuma gasa tare da man zaitun, gishiri, da barkono don abinci mai sauri, mai dadi.
• Musanya dankali da butterut squash yayin yin soyayyen da ake soyawa a gida.
• Manyan salati tare da gasasshen butar mai don inganta fiber.
• Pureara ɗanyen butar daɗa a cikin kayan da aka toya, kamar su burodi da kuma muffin.
• Yi amfani da butterut squash puree da madara kwakwa don yin miyar kirim, maras madara.
• Yarda da giyar bututun mai a cikin stews mai dadi.
• Yi barkono na ganyayyaki ta hanyar haɗa wake, kayan ƙanshi, miya na tumatir, da kuma squash butternut.
• Abincin da aka dafa na butternut squash halves tare da abincin da kuka fi so na hatsi, kayan lambu, da cuku don cin abincin ganyayyaki.
• Cookedara dafaffiyar miyar kubewa a cikin abincin taliya ko amfani da shi tsarkakakke a matsayin abincin taliya.
• A dafa dafaffin gishiri tare da gishiri, madara, da kirfa don cin abinci mai ɗanɗano.
• Ku ci gasassun kayan masaru tare da ƙwai don karin kumallo mai daɗi.
• Yi amfani da miyar butterut mai a maimakon kabewa lokacin yin pies ko tarts.
• Add caramelized butternut squash zuwa quiches da frittatas.
• Yi amfani da squash a madadin dankalin turawa a cikin curry.
• Aske yankakken yankakken danyen butarutsa a kan salad don dandano da dandano na musamman.
• Gwaji a cikin ɗakin girkin ku ta hanyar gwada naman ɓawon burodi a madadin sauran kayan marmari, kamar dankalin turawa, kabewa, ko dankalin hausa.

Za a iya ƙara squash Buttern a cikin nau'ikan nau'ikan kayan girke-girke masu zaki da ƙanshi, irin su stew da pies.

Layin .asa

Butterut squash na da wadataccen bitamin, da ma'adanai, da kuma masu yaƙi da cuta.

Wannan karancin kalori, mai narkarda da sanyin hunturu na iya taimaka maka rage nauyi da kariya daga yanayi kamar kansar, cututtukan zuciya, da kuma koma bayan tunani.

Ari da, yana da kwarjini da sauƙi a ƙara shi da abinci mai zaki da mai daɗi.

Hada kankakken squash cikin daidaitaccen abinci shine hanya mai sauki da dadi don bunkasa lafiyar ku.