Shin Spaghetti squash yana da kyau a gare ku? Bayanai na Gina Jiki da ƙari

Wadatacce

• Cushe da Vitamin da Ma'adanai
• Mawadaci a cikin Antioxidants
• Zan Iya Taimakawa Kiwan Lafiya
• Tana goyon bayan Rashin nauyi
• M da dadi
• Sauƙi don Shirya
• Bazai Iya Zama Ga Kowa Ba
• Layin .asa

Kabejin Spaghetti shine kayan lambu mai nishaɗi wanda ake jin daɗi don ɗanɗano mai ƙanshi da martaba mai ƙima.

Kusa da alade da kabewa, squash, da zucchini, spaghetti squash ya zo da girma dabam-dabam, siffofi, da launuka daban-daban, jere daga fari-fari zuwa lemu mai duhu.

Ba ƙananan ƙarancin adadin kuzari bane kawai kuma ana ɗora su da abubuwan gina jiki amma kuma ana haɗuwa da yawan fa'idodin kiwon lafiya.

Wannan labarin yayi nazarin abinci mai gina jiki, fa'idodi, da kuma rashin tasirin spaghetti squash kuma yana ba da nasihu akan yadda ake ƙara shi zuwa abincinku.

Cushe da Vitamin da Ma'adanai

Spaghetti squash abinci ne mai cike da abinci mai gina jiki, ma'ana yana da ƙarancin adadin kuzari amma yana da yawa a cikin mahimman bitamin da ma'adanai.

Musamman, spaghetti squash shine kyakkyawan tushen fiber, bitamin C, manganese, da bitamin B6.

Kofi ɗaya (gram 155) na dafaffun spaghetti squash yana ba da waɗannan abubuwan gina jiki ():

• Calories: 42
• Carbs: 10 gram
• Fiber: Gram 2.2
• Furotin: Gram 1
• Kitse: 0.5 grams
• Vitamin C: 9% na Abinda ake Magana a Kullum (RDI)
• Harshen Manganese: 8% na RDI
• Vitamin B6: 8% na RDI
• Pantothenic acid: 6% na RDI
• Niacin: 6% na RDI
• Potassium: 5% na RDI

Spaghetti squash shima ya ƙunshi kaɗan na thiamine, magnesium, folate, calcium, da baƙin ƙarfe.

Spaghetti squash yana da ƙarancin adadin kuzari amma yana cike da zare, bitamin C, manganese, da bitamin B6.

Mawadaci a cikin Antioxidants

Antioxidants mahadi ne masu ƙarfi waɗanda zasu iya taimakawa wajen yaƙar masu raɗaɗɗen kyauta, don haka hana stressarfin damuwa da rage lalacewar ƙwayoyinku.

Bincike ya nuna cewa antioxidants na iya taimakawa wajen hana matsaloli na yau da kullun kamar cututtukan zuciya, ciwon sukari, da ciwon daji ().

An ɗora nau'ikan squash na lokacin hunturu kamar spaghetti squash tare da antioxidants.

Musamman, squash na hunturu yana ba da beta-carotene mai yawa - mai iya canza launin tsire-tsire wanda zai iya taimakawa kare ƙwayoyin ku da DNA daga lalacewa (, 4).

Spaghetti squash shima yana da yawa a cikin bitamin C, wanda ya ninka matsayin antioxidant kuma an nuna shi yana taka muhimmiyar rawa wajen rigakafin cututtuka (,).

Spaghetti squash yana da yawa a cikin beta-carotene da bitamin C - antioxidants guda biyu waɗanda zasu iya dakatar da samuwar kwayar halitta kyauta da rage haɗarin cututtukanku na yau da kullun.

Zan Iya Taimakawa Kiwan Lafiya

Spaghetti squash kyakkyawan tushen fiber ne. Kofi ɗaya (gram-155) mai ɗaukar gram 2.2 - 9% na bukatun fiber na yau da kullun ().

Fiber yana motsawa sannu a hankali ta cikin tsarin narkewar abincinku, yana kara girma a kujerunku, wanda ke inganta tsari da kuma rage maƙarƙashiya ().

Yin amfani da abincin ku na fiber na iya amfani da abubuwa da yawa na lafiyar narkewa.

A zahiri, bincike ya nuna cewa cin abinci mai ƙoshin fiber zai iya zama da amfani ga magance yanayi kamar diverticulitis, ulcer, hanjin basir, da cututtukan hanji na gastroesophageal (GERD) ().

Dingara sau ɗaya zuwa biyu na spaghetti squash zuwa abincinku tare da wasu nau'ikan abinci masu wadataccen fiber na iya haɓaka tsari da kiyaye tsarin narkewar ku yadda yake gudana lafiya.

Spaghetti squash ya ƙunshi yalwa mai yalwa, wanda zai iya inganta daidaito da taimako wajen magance lamuran narkewa kamar diverticulitis, ulcers ulcer, basur, da GERD.

Tana goyon bayan Rashin nauyi

Spaghetti squash yana da ƙarancin adadin kuzari amma yana da yawa a cikin zare, yana mai da shi kyakkyawan zaɓi don ingantaccen abinci mai rage nauyi.

Fiber yana tallafawa rage nauyi ta rage jinkirin ɓoye ciki da daidaita matakan sukarin jini don rage yunwa da ci abinci (,).

Ari da, tare da adadin kuzari 42 kawai a cikin kofi (gram 155), ta yin amfani da squagetti squash a matsayin ƙaramar kalori a girke-girke kamar su gratin, casseroles, lasagna, ko kuma taliya iri-iri na iya taimaka inganta haɓaka nauyi.

Kofi ɗaya (gram 155) na dafaffun spaghetti squash ya ƙunshi kashi 28% kawai na adadin kuzari na kofi ɗaya (gram 242) na dafaffun spaghetti ().

Spaghetti squash yana da ƙarancin adadin kuzari kuma yana da yawan zare, yana mai da shi babban ƙari ga abincin rage nauyi.

M da dadi

Spaghetti squash kayan lambu ne na hunturu tare da ɗanɗano mai ɗanɗano da laushi mai laushi wanda ke aiki sosai a girke-girke da yawa.

A sauƙaƙe ana iya gasa shi, a dafa shi, a dafa shi, ko ma sanya microwaved don abinci mai ɗanɗano da gina jiki.

Musamman, sanannen abin maye ne na taliya saboda yana iya rage yawan abincin da ake amfani da shi da adadin kalori yayin barin sauran dandano a cikin girkinku su haskaka.

Yi amfani da spaghetti squash a madadin noodles kuma a haɗa shi da kayan haɗi kamar ƙwallan nama, marinara sauce, tafarnuwa, ko parmesan.

Hakanan zaka iya gwada cushe shi don yin jiragen ruwa na spaghetti squash ko amfani da shi a cikin fritters, casseroles, ko hash browns.

Spaghetti squash abu ne mai fa'ida. Kuna iya gasa, gasa, ko microwave shi don amfani dashi a girke-girke daban-daban.

Sauƙi don Shirya

Spaghetti squash yana da sauƙi don shirya kuma yana sanya babban ƙaramin-carb don taliya a cikin jita-jita ɗin da kuka fi so.

Don farawa, yanke squash a cikin rabin tsayi kuma tsoma tsaba tare da cokali.

Na gaba, yayyafa kowane rabi da ɗan man zaitun, gishiri, da gishiri, sannan ku ɗora gefe da gefe kan takardar yin burodi tare da yanke gefen yana fuskantar ƙasa.

Gasa squash a cikin murhunki a 400 ° F (200 ° C) na kimanin minti 40-50 ko har sai daɗaɗa-taushi.

Da zarar squash ɗinku ta dahu sosai, yi amfani da cokali mai yatsu don kankare zaren kamar spaghetti.

A ƙarshe, gama shi tare da zaɓin kayan ƙanshin ku, kayan miya, da kayan ƙwanƙwasa - kamar tafarnuwa, parmesan, marinara sauce, meatballs, ko veggies - kuma ku more matsayin ɓangare na abinci mai daɗi da gina jiki.

Shirya spaghetti squash ta hanyar gasa squash, yankakken zaren, da ƙara abubuwan da kuka fi so.

Bazai Iya Zama Ga Kowa Ba

Kodayake spaghetti squash na da matukar gina jiki, akwai wasu abubuwa da yakamata ku kiyaye kafin ƙarawa zuwa abincinku.

Wasu mutane na iya zama masu rashin lafiyan kayan lambu na hunturu kamar spaghetti squash, wanda zai iya haifar da alamun rashin lafiyar abinci, kamar amya, ƙaiƙayi, kumburi, da kuma batun narkewar abinci ().

Idan kun fuskanci waɗannan ko wasu alamun bayyanar bayan cin abincin spaghetti squash, daina amfani da sauri nan da nan kuma ku tuntuɓi likitan ku.

Bugu da ƙari, spaghetti squash yana da ƙarancin adadin kuzari.

Duk da yake wannan na iya zama da matukar amfani ga waɗanda ke neman zubar da ƙarin nauyi, yana da mahimmanci a guji yankan adadin kuzari da yawa, saboda ƙuntata adadin kalori mai yawa na iya rage yawan tasirin jikin ku (,).

Don kara fa'idojin lafiyar spaghetti squash, zaɓi toppings masu ƙoshin lafiya kuma haɗa shi da wasu abinci mai gina jiki kamar kayan marmari, ganye, kayan yaji, ƙoshin lafiya mai ƙoshin lafiya, da kuma sunadarai marasa ƙarfi.

Spaghetti squash na iya haifar da cutar abinci kuma yana da ƙarancin adadin kuzari. Don kyakkyawan sakamako, hada shi da sauran lafiyayyun abinci da toppings.

Layin .asa

Spaghetti squash kayan lambu ne na hunturu mai wadataccen bitamin, ma'adanai, da antioxidants.

Saboda karancin kalori da babban abun ciki na fiber, yana iya taimakawa asarar nauyi da lafiyar narkewar abinci.

Gwada gasasshen spaghetti squash a matsayin ƙaramin-carb madadin taliya, haɗe da kayan marmari, furotin, hatsi gaba ɗaya, da ƙoshin lafiya.