Acorn Squash: Phepo e nepahetseng, Melemo, le Tsela ea ho e pheha

Litaba

• Acorn squash ke eng?
• Acorn squash phepo e nepahetseng
• Melemo ea bophelo bo botle ba squash squash
• E tletse limatlafatsi tsa bohlokoa
• Mohloli o motle oa li-antioxidants
• E khothalletsa bophelo bo botle ba lijo
• E ka itšireletsa khahlanong le mafu a itseng
• Mokhoa oa ho kenya squash squash lijong tsa hau
• Ntlha ea bohlokoa

E na le 'mala o hlakileng le tatso e monate, squash squash e etsa khetho e ipiletsang ea carb.

Ha e monate feela empa e boetse e tletse limatlafatsi. Hape, e ka fana ka melemo e 'maloa e khahlisang ea bophelo bo botle.

Sengoliloeng sena se lekola squash ea acorn, ho kenyelletsa phepo ea eona, melemo le ts'ebeliso ea eona ea lijo.

Acorn squash ke eng?

Acorn squash ke mofuta oa squash ea mariha ea lelapa la Cucurbitaceaeor gourd, le kenyelletsang mokopu, squash ea butternut le zucchini ().

E na le sebopeho se kang sa mohloa le letlalo le matsutla le ka fapaneng ka 'mala ho tloha botala bo lefifi ho ea ho o mosoeu. Leha ho le joalo, mefuta e holiloeng ka ho fetesisa e botala bo lefifi mme hangata e na le sekhechana sa lamunu e khanyang ho ea holimo.

Squash ea Acorn e na le nama e monate, e mosehla oa lamunu e nang le monate oa linate. Li lenngoe linaheng tse ngata lefats'eng ka bophara empa li tsebahala haholo Amerika Leboea.

Le hoja li khethiloe ka botala e le tholoana, li nkoa e le meroho e nang le setache 'me li ka sebelisoa ka mokhoa o ts'oanang le meroho e meng e nang le carb e phahameng, joalo ka litapole, squash ea butternut le litapole.

Li boetse li ratoa ke lihoai tse jareteng ka jareteng, hobane li bonolo ho hola 'me li ka bolokoa ho fihlela khoeli ha li phekoloa hantle le ho bolokoa ka nepo, li fana ka mohloli oa lihlahisoa tse nang le phepo nakong ea ha meroho e meng e mecha e haella.

Acorn squash phepo e nepahetseng

Joalo ka squash se seng sa mariha, squash squash e na le phepo e ntle haholo, e fana ka mohloli oa boleng ba livithamini, liminerale le fiber.

Senoelo se le seng (ligrama tse 205) tsa licheche tsa acorn squash ():

• Lik'halori: 115
• Li-carb: 30 dikgerama
• Liprotheine: 2 dikgerama
• Faeba: 9 dikgerama
• Provitamin A: 18% ea Boleng ba Letsatsi le Letsatsi (DV)
• Vithamine C: 37% ea DV
• Thiamine (vithamine B1): 23% ea DV
• Pyridoxine (vithamine B6): 20% ea DV
• Folate (vithamine B9): 10% ea DV
• Tšepe: 11% ea DV
• Magnesium: 22% ea DV
• Potasiamo: 26% ea DV
• Manganese: 25% ea DV

Le hoja squash squash e na le lik’hilojule tse fokolang, e tletse limatlafatsi tse sa tšoaneng.

E na le vithamine C e phahameng ka ho khetheha, phepo e qhibilihang metsing e khothalletsang bophelo bo botle ba sesole sa 'mele ka ho ts'ehetsa tšebetso ea lisele tsa' mele le ho sireletsa khahlanong le likokoana-hloko tse ka bang kotsi ().

Hape ke mohloli o motle oa li-vithamine tsa B, tse amehang tlhahiso ea lisele tse khubelu tsa mali le metabolism, hammoho le li-electrolyte magnesium le potasiamo, tse bohlokoa bakeng sa ts'ebetso ea mesifa le taolo ea khatello ea mali ().

Ho feta moo, squash squash e na le fiber, phepo e bohlokoa molemong oa tšilo ea lijo 'me e bapala karolo ea bohlokoa ho thibela mafu ().

Acorn squash ke squash se monate sa mariha se nang le lik'hilojule tse fokolang empa se tletse limatlafatsi, ho kenyeletsoa vithamine C, potasiamo le magnesium.

Melemo ea bophelo bo botle ba squash squash

Ka lebaka la boemo ba eona ba phepo e nepahetseng, squash squash e fana ka melemo e meng e khahlisang bophelong.

E tletse limatlafatsi tsa bohlokoa

Acorn squash ke khetho e matlafatsang haholo ea carb.E ruile livithamini le liminerale tse ngata tse khothalletsang bophelo ba hau ka litsela tse fapaneng.

Nama e khanyang ea lamunu ea squash squash e tletse vithamine C, vithamine ea provitamin A, B, potasiamo, magnesium, tšepe le mankanese, tseo kaofela li leng bohlokoa bakeng sa bophelo bo botle.

Ho fapana le mehloli e ntlafalitsoeng ea carb joalo ka raese e tšoeu le pasta e tšoeu, squash squash ke mohloli o motle haholo oa fiber, e liehisang ts'ebetso ea lijo, e thusang ho laola maemo a tsoekere ea mali le ho khothaletsa maikutlo a botlalo ().

Mohloli o motle oa li-antioxidants

Acorn squash e na le li-antioxidants, e leng metsoako e sirelletsang khahlano le lisele tsa cellular. Lijo tse nang le li-antioxidants tse ngata li bontšitsoe ho fokotsa menyetla ea maemo a fapaneng a sa foleng, joalo ka lefu la pelo le mefuta e meng ea mofetše ().

E ruile haholo li-pigment tsa limela tse bitsoang carotenoids, tse nang le litlamorao tse matla tsa antioxidant. Ebile, kamora lihoete, squash ea mariha joalo ka mefuta e fapaneng ea acorn ke mohloli o matla ka ho fetesisa oa carotenoid alpha carotene ().

Lijo tse ruileng li-carotenoid tse fumanoang ka squash squash, ho kenyelletsa alpha carotene, beta carotene le zeaxanthin, li ka sireletsa khahlanong le mofuta oa 2 lefu la tsoekere, mofetše oa matšoafo, ho fokotseha ha kelello le mathata a amanang le mahlo (,,).

Ntle le li-carotenoids, squash squash e na le vithamine C e ngata, hape e fana ka thepa e matla ea antioxidant ().

E khothalletsa bophelo bo botle ba lijo

Squash ea Acorn e tletse ka faeba e qhibilihang le e sa qhalaneng. Le ha li na le mesebetsi e fapaneng 'meleng oa hau, ka bobeli li bapala karolo ea bohlokoa ho bophelo ba lijo.

Faeba e sa keneleng metsi e eketsa bongata litulong tsa hau ha faeba e qhibilihang e ba nolofatsa, e thibela ho patoa le ho ts'ehetsa ho tsamaea ha mala ka mehla).

Mefuta ka bobeli ea fiber e boetse e thusa libaktheria tse mosa tse lulang ka maleng a hau tse tsejoang e le li-probiotic. Ho ba le microbiome ea 'mele e phetseng hantle ho matlafatsa sesole sa hau sa' mele ebile ho sireletsa khahlanong le mafu ().

Hape, lipatlisiso li bonts'a hore lijo tse nang le litholoana le meroho e nang le fiber e ngata haholo joalo ka squash ea acorn e ka sireletsa khahlanong le ho sokela, mofetše oa 'mala le lefu la mala le halefisang (IBS) (,,).

E ka itšireletsa khahlanong le mafu a itseng

Ho eketsa squash squash lijong tsa hau ke tsela e bohlale ea ho sireletsa bophelo ba hau ka kakaretso, kaha ho eketsa ts'ebeliso ea hau ea meroho ho ka fokotsa menyetla ea mafu a mangata a sa foleng.

Ha lipatlisiso tse mabapi le melemo ea "squash squash" li haella ka ho khetheha, bopaki bo bongata bo ts'ehetsa matla a ntlafatsang bophelo bo botle ba lijo tse nang le meroho.

Lijo tse nang le meroho li thusa ho fokotsa maemo a kotsi a lefu la pelo, joalo ka khatello e phahameng ea mali le li-cholesterol tsa LDL (tse mpe). Hape, li ka 'na tsa itšireletsa khahlanong le atherosclerosis, lejoe le leholo la methapo ea hau le eketsang kotsi ea lefu la pelo le stroke ().

Ntle le moo, lijo tse nang le lihlahisoa tse ngata joalo ka squash squash li ka thusa ho thibela mafu a methapo ea pelo joalo ka lefu la Alzheimer mme a ka ba a eketsa nako eohle ea bophelo (,).

Ho feta moo, batho ba jang meroho e mengata ba tloaetse ho ba boima bo tlase ho feta ba jang meroho e fokolang. Ho ba motenya haholo kapa ho ba motenya ho eketsa kotsi ea maemo a mangata a bophelo bo botle, joalo ka lefu la pelo, lefu la tsoekere le mefuta e meng ea mofetše (,,).

Ho eketsa squash squash lijong tsa hau ho ka ntlafatsa bophelo ba hau ka litsela tse ngata mme ha fokotsa menyetla ea ho ba le maemo a sa foleng, ho kenyeletsoa mafu a pelo le methapo ea pelo.

Mokhoa oa ho kenya squash squash lijong tsa hau

Ntle le ho fana ka melemo e fapaneng ea bophelo bo botle, squash squash e monate ebile e tenyetseha ka mokhoa o makatsang.

E ka sebelisoa e le mohloli o phetseng hantle oa carb mme ea kenella bakeng sa meroho e meng ea setache, joalo ka litapole, litapole, squash ea butternut le mokopu.

Ka lebaka la tatso ea eona e monate, ea linate, squash e etsa tlatsetso e ntle ho lijana tse tsoekere le tse tsoekere ka ho tšoana.

E ka apeha kapa ea halikwa ka ontong, hape ea phehoa ka microwave bakeng sa sejana se kapele.

E 'ngoe ea litsela tse tsebahalang haholo tsa ho lokisa squash squash ke ho e seha ka halofo, ho khola peo, ho e tšela ka oli ea mohloaare, ebe o pheha halofo ea ontong ka 400 ℉ (200 ℃) ho itšeha ka lehlakore ho fihlela hamonate hoo e ka bang Metsotso e 35-45.

Acorn squash le eona e ka tšeloa likotoana tse tšesaane ebe ea halikwa, e nolofatsang letlalo, e etse hore e jeoe. Ho ja letlalo la squash squash ho ka eketsa letsoai la meroho, kaha letlalo le tletse fiber le li-antioxidants ().

Mona ke litsela tse ling tse bonolo, tse monate tsa ho kenyelletsa squash squash lijong tsa hau:

• Lahlela li-cubes tsa acorn squash ka har'a lisalate bakeng sa ho matlafatsa 'mala.
• Sebelisa squash ea acorn e hloekisitsoeng sebakeng sa litapole kapa mokopu bakeng sa ho baka li-pie, mahobe le li-muffin.
• Li-squash acorn squash halves tse nang le quinoa e phehiloeng, peo ea mokopu, li-cranberries le chisi ea poli bakeng sa khetho e monate ea lijo tsa meroho.
• Kopanya lilae tsa squash tse halikiloeng tsa caramelized le peo ea kharenate, avocado e nkiloeng, le arugula bakeng sa salate e ikhethang.
• Mash o apeile squash ea acorn ka oli ea mohloaare, letsoai le pepere bakeng sa mofuta o mong o monate ho litapole tsa setso tse mashed.
• Kopanya squash e phehiloeng e phehiloeng le lebese la kokonate, phofo ea protheine ea vanilla, sinamone, botoro ea almonde, le likotoana tsa banana tse hoammeng bakeng sa ho tlatsa smoothie.

Ho na le mekhoa e mengata ea ho natefeloa ke squash. Leka ho sebelisa squash ena e monate ea mariha sebakeng sa meroho ea hau ea li-starch ho eketsa mefuta e meng lijong tsa hau.

Acorn squash e sebetsa haholo ebile e ka sebelisoa sebakeng sa meroho e meng e nang le setache mefuteng e tsoekere le e monate.

Ntlha ea bohlokoa

Acorn squash e na le limatlafatsi tse ngata tse kang fiber, vithamine C, potasiamo le magnesium.

E boetse e paka mefuta e mengata ea limela e thusang, ho kenyelletsa le carotenoid antioxidants.

Ka lebaka leo, squash squash e ka khothaletsa bophelo bo botle ka kakaretso le ho itšireletsa maemong a mang a sa foleng joalo ka lefu la pelo le lefu la tsoekere la mofuta oa 2.

Ho feta moo, squash sena se mebala e khanyang ea mariha ke motsoako o fapaneng o eketsang thahasello le tatso lijong tse tsoekere le tse monate.