Na squash ea Butternut e U Loketse? Li-calories, li-carbs le tse ling

Litaba

• Re ruile limatlafatsi 'me re na le lik'halori tse tlase
• E tletse ka livithamini le liminerale
• Boitsebiso bo phahameng ba Antioxidant bo ka fokotsa kotsi ea mafu
• Kankere
• Lefu la Pelo
• Ho Fokotseha Kelellong
• E ka Thusa Ho Theola Boima ba 'mele
• Mokhoa oa ho e eketsa lijong tsa hau
• Ntlha ea Bohlokoa

Butternut squash ke squash ea mariha e bosehla ba lamunu, e ketekoang ka ho tenyetseha ha eona le tatso e monate ea linate.

Le hoja hangata ho nahanoa hore ke meroho, squash ea butternut ke tholoana.

E na le mekhoa e mengata ea ho pheha 'me e eketsa haholo lipepepe tse ngata tse monate le tse monate.

Butternut squash ha e monate feela empa e boetse e na le pokello ea livithamine, liminerale, fiber le li-antioxidants.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka squash ea butternut, ho kenyeletsoa phepo ea eona, melemo ea bophelo bo botle le hore na u ka e eketsa joang lijong tsa hau.

Re ruile limatlafatsi 'me re na le lik'halori tse tlase

Le ha o ka ja squash ea butternut e le tala, squash ena ea mariha hangata e halikiloe kapa e besitsoe.

Senoelo se le seng (205 grams) sa squash se phehiloeng sa butternut se fana ka ():

• Lik'halori: 82
• Li-carb: 22 dikgerama
• Liprotheine: 2 dikgerama
• Faeba: 7 dikgerama
• Vithamine A: 457% ea Reference Daily Intake (RDI)
• Vithamine C: 52% ea RDI
• Vithamine E: 13% ea RDI
• Thiamine (B1): 10% ea RDI
• Niacin (B3): 10% ea RDI
• Pyridoxine (B6): 13% ea RDI
• Folate (B9): 10% ea RDI
• Magnesium: 15% ea RDI
• Potasiamo: 17% ea RDI
• Manganese: 18% ea RDI

Joalokaha u bona, squash ea butternut e na le lik'hilojule tse tlase empa e jere limatlafatsi tsa bohlokoa.

Ntle le livithamini le liminerale tse thathamisitsoeng kaholimo, hape ke mohloli o motle oa calcium, tšepe, phosphorus, le koporo.

Butternut squash e na le lik'hilojule tse tlase empa e na le limatlafatsi tse ngata, ho kenyeletsoa vithamine A, vithamine C, magnesium le potasiamo.

E tletse ka livithamini le liminerale

Butternut squash ke mohloli o motle oa livithamini le liminerale tse ngata.

Senoelo se le seng (205-gram) sa squash se phehiloeng sa butternut se fana ka li-RDI tse fetang 450% bakeng sa vithamine A le ho feta 50% ea RDI bakeng sa vithamine C ().

E boetse e ruile li-carotenoids - ho kenyeletsoa beta-carotene, beta-cryptoxanthin, le alpha-carotene - e leng mebala ea semela e fang squash ea butternut mmala o khanyang.

Metsoako ena ke provitamin A carotenoids, ho bolelang hore 'mele oa hau o li fetola retina le retinoic acid - mefuta e sebetsang ea vithamine A ().

Vithamine A e bohlokoa bakeng sa taolo ea kholo ea lisele, bophelo ba mahlo, bophelo ba masapo le boits'ireletso ba mmele ().

Ntle le moo, e bohlokoa bakeng sa kholo le kholo ea lesea, ho e etsa vithamine ea bohlokoa ho bo-mme ba tlang ho ba.

Butternut squash e boetse e na le vithamine C e ngata - phepo e qhibilihang ka metsi e hlokahalang bakeng sa boits'ireletso ba mmele, collagen synthesis, pholiso ea maqeba le tokiso ea lisele ().

Li-vithamine A le C ka bobeli li sebetsa e le li-antioxidants tse matla 'meleng oa hau, li sireletsa lisele tsa hau tšenyo e bakiloeng ke limolek'hule tse sa tsitsang tse bitsoang li-radicals tsa mahala.

Vitamin E ke antioxidant e 'ngoe mokopu oa butternut e thusang ho itšireletsa khahlanong le tšenyo e mpe ea mahala ebile e ka fokotsa menyetla ea maemo a amanang le lilemo, joalo ka lefu la Alzheimer's ().

Squash ena ea mariha e boetse e na le livithamini tsa B - ho kenyeletsoa folate le B6 - tseo 'mele oa hau o li hlokang bakeng sa matla le sebopeho sa lisele tse khubelu tsa mali.

Ho feta moo, e na le magnesium e ngata, potasiamo le manganese - tseo kaofela li phethang karolo ea bohlokoa bophelong ba masapo ().

Mohlala, mankanese e sebetsa e le ntho e kopanyang ho ts'oaetso ha masapo, ts'ebetso ea ho aha lisele tsa masapo ().

Butternut squash ke mohloli o motle oa provitamin A carotenoids, vithamine C, livithamini tsa B, potasiamo, magnesium le manganese.

Boitsebiso bo phahameng ba Antioxidant bo ka fokotsa kotsi ea mafu

Butternut squash ke mohloli o mongata oa li-antioxidants tse matla, ho kenyelletsa vithamine C, vithamine E le beta-carotene.

Li-antioxidants li thusa ho thibela kapa ho fokotsa tšenyo ea lisele le ho fokotsa ho ruruha, ho ka fokotsang kotsi ea mafu a mangata a sa foleng.

Kankere

Phuputso e bontšitse hore lijo tse nang le li-antioxidants tse ngata tse fumanoang ka har'a squash ea butternut - joalo ka li-carotenoid antioxidants le vithamine C - li ka fokotsa menyetla ea ho ba le mofetše o itseng.

Mohlala, liphuputso li bontšitse hore ho ja lijo tse phahameng tsa beta-carotene le vithamine C ho ka fokotsa kotsi ea mofetše oa matšoafo.

Tlhahlobo ea lithuto tse 18 e fumane hore batho ba nang le "beta-carotene" ba nang le ts'oaetso e tlase ea kankere ea matšoafo ka 24% ha ba bapisoa le ba nang le ts'ebeliso e tlase haholo ().

Tlhahlobo e 'ngoe ea liphuputso tse 21 e fumane hore kotsi ea mofetše oa matšoafo e fokotsehile ka 7% bakeng sa 100 mg ea vithamine C e ngoe le e ngoe ka letsatsi ().

Ho feta moo, tlhahlobo ea liphuputso tse 13 e bontšitse hore maemo a phahameng a mali a beta-carotene a amana le kotsi e tlase haholo ea lisosa tsa lefu, ho kenyeletsoa lefu la mofets'e ().

Lefu la Pelo

Lihlahisoa tsa ho ja haesale li amahanngoa le kotsi e tlase ea lefu la pelo ().

Leha ho le joalo, meroho e mosehla le ea lamunu le litholoana - ho kenyeletsoa le squash ea butternut - li bontšitsoe li sebetsa haholo ho itšireletsang khahlanong le lefu la pelo.

Li-antioxidants tse fumanoang meroho ena e mebala e khanyang li na le tšusumetso e matla bophelong ba pelo.

Phuputso ho batho ba 2,445 e bontšitse hore kotsi ea lefu la pelo e oetse 23% bakeng sa ts'ebeliso e ngoe le e ngoe ea letsatsi le letsatsi ea meroho e mosehla oa lamunu ().

Ho nahanoa hore li-carotenoid tse fumanoang merohong ena li sireletsa bophelo ba pelo ka ho theola khatello ea mali, ho fokotsa ho ruruha, le ho laola polelo ea liphatsa tsa lefutso tse amanang le lefu la pelo ().

Ho Fokotseha Kelellong

Mekhoa e meng ea phepo, joalo ka ho ja lijo tse nang le li-antioxidant tse ngata, e ka sireletsa khahlanong le ho putlama hoa kelello.

Phuputso ea lilemo tse 13 ho batho ba 2,983 e ile ea amahanya mokhoa oa ho ja oa carotenoid o nang le mohopolo o ntlafalitsoeng oa ho hopola, ho shebella mahlo, le ho bua ka mokhoa o phollatsi nakong ea botsofali ().

Ho feta moo, ho ja lijo tse nang le vithamine E ho feta tekano ho ka ba le tšireletso khahlanong le lefu la Alzheimer.

Phuputso ea lilemo tse 8 ho batho ba baholo ba 140 e fumane hore ba nang le mali a phahameng ka ho fetisisa a vithamine E ba na le kotsi e tlase ea lefu la Alzheimer ha ba bapisoa le ba nang le maemo a tlase ka ho fetisisa a vithamine ().

Li-antioxidant tse ngata tsa squash ea butternut li ka fokotsa kotsi ea maemo a itseng, ho kenyelletsa lefu la pelo, mofetše oa matšoafo le ho fokotseha ha kelello.

E ka Thusa Ho Theola Boima ba 'mele

Senoelo se le seng (li-gram tse 205) tsa squash se phehiloeng se na le likhalori tse 83 feela mme se fana ka ligrama tse 7 tsa ho tlatsa fiber - e etsa khetho e ntle haholo haeba o batla ho theola boima ba 'mele le mafura a' mele.

E na le faeba e sa qhibilihang le e qhibilihang. Ka ho khetheha, fiber e qhibilihang e 'nile ea amahanngoa le ho lahleheloa ke mafura' me ea bontšoa ho fokotsa takatso ea lijo, e leng ea bohlokoa ha u leka ho laola lik'halori tsa hau ().

Liphuputso tse ngata li fumane hore phepelo e phahameng ea fiber e khothalletsa ho theola boima ba 'mele le ho fokotsa mafura a' mele.

Phuputso ho bana le bacha ba 4,667 e bontšitse hore kotsi ea botenya e fokotsehile ka 21% ho ba nang le fiber e phahameng ka ho fetisisa ha ba bapisoa le ba jang fiber e nyane haholo).

Ntle le moo, phuputso ho basali ba 252 e bontšitse hore kerama e 'ngoe le e' ngoe e eketseha ka fiber e felletseng ea boima ba 'mele, boima bo fokotsehile ka liponto tsa 0.55 (0.25 kg) mme mafura a theohile ka 0.25 ea palo ea liperesente ().

Hape, lijo tse nang le fiber e ngata li ka thusa ho theola boima ba 'mele ka nako. Phuputso e entsoeng likhoeling tse 18 ho basali e fumane hore ba nang le fiber e phahameng ka ho fetesisa ba thehlile boima ba 'mele ho feta ba nang le phepo e tlase haholo - ho bonts'a hore fiber e bohlokoa bakeng sa tahlehelo ea boima ba' mele ea nako e telele ().

Ho eketsa squash ea butternut lijong tsa hau ke mokhoa o motle oa ho fokotsa tlala le ho matlafatsa phepelo ea hau ea fiber.

Butternut squash e na le lik'hilojule tse tlase ebile e na le faeba - e etsang hore e be khetho e ntle bakeng sa leano lefe kapa lefe la ho theola boima ba 'mele.

Mokhoa oa ho e eketsa lijong tsa hau

Ho eketsa squash ea butternut lijong tsa hau ke tsela e ntle ea ho ntlafatsa bophelo ba hau ka kakaretso.

Ke motsoako oa mefuta-futa o kopanang hantle le mefuta e mengata ea litatso - ho tloha ho monate ho ea ho linoko.

Mehopolo e 'maloa ke ena ea ho kenyelletsa squash ea butternut lijana tse monate le tse monate:

• Khaola squash ea butternut ka likotoana ebe o besitse ka oli ea mohloaare, letsoai le pepere bakeng sa sejana se potlakileng, se hlabosang.
• Fapanya litapole le squash ea butternut ha u etsa li-fries tse iketselitsoeng.
• Li-salate tse holimo tse nang le squash ea butternut e halikiloeng bakeng sa ho matlafatsa fiber.
• Kenya squash ea butternut e hloekileng ho thepa e besitsoeng, joalo ka bohobe le limafine.
• Sebelisa puree ea squash ea butternut le lebese la coconut ho etsa sopho e monate, e se nang lebese.
• Lahlela li-chunks tsa squash ea butternut ka har'a sechu se hlabosang.
• Etsa chili ea limela ka ho kopanya linaoa, linoko, mongobo oa langa le le lej le squash ea butternut.
• Lijo tse phehiloeng tsa butternut squash halves le motsoako oa hau oa lijo-thollo, li-veggies le chisi bakeng sa lijo tsa mantsiboea.
• Kenya squash ea butternut e phehiloeng lijaneng tsa pasta kapa u e sebelise e le puree joaloka sopho ea pasta.
• Mash o phehile squash ea butternut ka letsoai, lebese le sinamone bakeng sa sejana se monate.
• Ja squash ea butternut haufi le mahe bakeng sa lijo tsa hoseng tse hlabosang.
• Sebelisa squash ea butternut sebakeng sa mokopu ha u etsa pie kapa tarts.
• Eketsa caramelized butternut squash ho li-quiches le frittatas.
• Sebelisa squash ea butternut sebakeng sa litapole ka li-curries.
• Beola likhae tse tšesaane tsa squash ea butternut e tala holim'a lisalate bakeng sa tatso le sebopeho se ikhethang.
• Leka ka kichineng ea hau ka ho leka squash ea butternut sebakeng sa meroho e meng e nang le setache, joalo ka litapole, mokopu kapa litapole.

Butternut squash e ka eketsoa mefuteng e fapaneng ea lipepe tse tsoekere le tse monate, joalo ka sechu le li-pie.

Ntlha ea Bohlokoa

Butternut squash e na le livithamini tsa bohlokoa, liminerale le li-antioxidants tse loantšang maloetse.

Squash ena ea mariha e nang le fiber e ngata e tlase e ka u thusa ho theola boima ba 'mele le ho itšireletsa maemong a kang mofetše, lefu la pelo le ho fokola ha kelello.

Hape, e tenyetseha ebile e kenyelletsoa habonolo lijaneng tse monate le tse monate.

Ho kenyelletsa squash ea butternut lijong tse leka-lekaneng ke tsela e bonolo le e monate ea ho matlafatsa bophelo ba hau.