Na Spaghetti Squash e U Loketse? Lintlha tsa Phepo e nepahetseng le tse ling

Litaba

• E tletse ka livithamini le liminerale
• Re ruile li-antioxidants
• E kanna ea Thusa ho Khothaletsa Bophelo bo Botle ba Ts'oaetso
• E tšehetsa ho theola boima ba 'mele
• E tenyetseha ebile e monate
• Ho Lokisetsoa habonolo
• E kanna ea se be ea Motho e mong le e mong
• Ntlha ea Bohlokoa

Spaghetti squash ke meroho e mahlahahlaha ea mariha e natefeloang ke tatso ea eona ea linate le boemo bo tsotehang ba limatlafatsi.

Spaghetti squash e amana haufi le mokopu, squash le zucchini, 'me e hlaha ka boholo, libopeho le mebala e fapaneng, ho tloha bosoeu ho isa ho lamunu e lefifi.

Ha e na li- calories tse fokolang feela ebile e jere limatlafatsi empa hape e amahanngoa le melemo e mengata ea bophelo bo botle.

Sengoliloeng sena se lekola phepo e nepahetseng, melemo le liphokotso tse ka bang teng tsa squash ea spaghetti mme se fana ka malebela a hore na o ka e eketsa joang lijong tsa hau.

E tletse ka livithamini le liminerale

Spaghetti squash ke lijo tse nang le phepo e ngata, ho bolelang hore e na le likhalori tse tlase empa e na le livithamini le liminerale tse 'maloa tsa bohlokoa.

Ka ho khetheha, squash ea spaghetti ke mohloli o motle oa fiber, vithamine C, mankanese le vithamine B6.

Senoelo se le seng (155 grams) sa squash se phehiloeng se fana ka limatlafatsi tse latelang ():

• Lik'halori: 42
• Li-carb: 10 dikgerama
• Faeba: 2.2 dikgerama
• Liprotheine: 1 gram
• Mafura: 0.5 dikgerama
• Vithamine C: 9% ea Reference Daily Intake (RDI)
• Manganese: 8% ea RDI
• Vithamine B6: 8% ea RDI
• Pantothenic acid e: 6% ea RDI
• Niacin: 6% ea RDI
• Potasiamo: 5% ea RDI

Spaghetti squash e boetse e na le thiamine e nyane, magnesium, folate, calcium le iron.

Spaghetti squash se na le lik'hilojule tse tlase empa se na le fiber, vithamine C, manganese le vithamine B6.

Re ruile li-antioxidants

Antioxidants ke metsoako e matla e ka thusang ho loants'a li-radicals tsa mahala, ka hona ea thibela khatello ea mali le ho fokotsa tšenyo ea lisele tsa hau.

Lipatlisiso li bontša hore li-antioxidants li ka thusa ho thibela maemo a sa foleng a kang lefu la pelo, lefu la tsoekere le mofetše ().

Mefuta ea squash ea mariha joalo ka squash ea spaghetti e na le li-antioxidants.

Ka ho khetheha, squash ea mariha e fana ka beta-carotene e ngata - semela se matla sa semela se ka thusang ho sireletsa lisele tsa hau le DNA tšenyo (, 4).

Spaghetti squash le eona e na le vithamine C e ngata, e kopanyang habeli e le antioxidant mme e bonts'itsoe hore e bapala karolo ea bohlokoa thibelong ea mafu (,).

Spaghetti squash e na le beta-carotene e ngata le vithamine C - li-antioxidants tse peli tse ka thibelang ho theoa ntle ho tefo le ho fokotsa menyetla ea mafu a sa foleng.

E kanna ea Thusa ho Khothaletsa Bophelo bo Botle ba Ts'oaetso

Spaghetti squash ke mohloli o motle haholo oa fiber. Senoelo se le seng (155-gram) se sebeletsang lipakete tse 2.2 gram - 9% ea litlhoko tsa hau tsa letsatsi le letsatsi tsa fiber ().

Faeba e tsamaea butle tsamaisong ea hau ea tšilo ea lijo, e eketsa bongata setulong sa hau, se khothalletsang khafetsa le ho fokotsa ho sokela ().

Ho kenya fiber ea hau ho ka thusa likarolo tse 'maloa tsa bophelo bo botle ba lijo.

Ebile, lipatlisiso li fana ka maikutlo a hore lijo tse nang le fiber e ngata li ka ba molemo bakeng sa ho phekola maemo a kang diverticulitis, liso tsa ka maleng, hemorrhoids le lefu la reflux la gastroesophageal (GERD) ().

Ho eketsa sekhahla se le seng ho isa ho tse peli tsa spaghetti squash lijong tsa hau hammoho le lijo tse ling tse ngata tse nang le fiber ho ka matlafatsa khafetsa le ho boloka tsamaiso ea hau ea tšilo ea lijo e sebetsa hantle.

Spaghetti squash e na le fiber e ngata, e ka khothalletsang khafetsa le ho thusa ho phekola mathata a silang lijo joalo ka diverticulitis, liso tsa ka maleng, hemorrhoids le GERD.

E tšehetsa ho theola boima ba 'mele

Spaghetti squash se na le lik'hilojule tse tlase empa se na le fiber e ngata, e etsang hore e be khetho e nepahetseng bakeng sa phepo e nepahetseng ea boima ba 'mele.

Faeba e ts'ehetsa ho theola boima ba 'mele ka ho liehisa ho tsoa hoa mpa le ho tsitsisa tsoekere ea mali ho fokotsa tlala le takatso ea lijo (,).

Hape, ka likhalori tse 42 feela ka kopi (ligrama tse 155), ho sebelisa squash ea spaghetti e le mofuta o mong oa likhalori tse tlase ho lipepe tse kang gratin, casseroles, lasagna, kapa lijana tsa pasta ho ka thusa ho khothaletsa ho theola boima ba 'mele.

Senoelo se le seng (155 grams) sa squash se phehiloeng sa spaghetti se na le 28% feela ea likhalori tsa kopi e le 'ngoe (ligrama tse 242) tsa spaghetti se phehiloeng ().

Spaghetti squash se na le lik'hilojule tse fokolang ebile se na le fiber e ngata, e leng se etsang hore e be tlatsetso e ntle ho phepo ea boima ba 'mele.

E tenyetseha ebile e monate

Spaghetti squash ke meroho ea mariha e nang le tatso e bonolo ebile e na le likhoele tse sebetsang hantle mefuteng e mengata ea diresepe.

E ka apeha ha bobebe, ea phehoa, ea chesoa, kapa ea emisoa ka microwaved bakeng sa lijo tse hlabosang le tse matlafatsang.

Haholo-holo, ke sebaka se tummeng sa pasta hobane e ka fokotsa palo ea carb le khalori ea lijo tsa hau ha e ntse e lumella litatso tse ling ho risepe ea hau ho khanya.

Sebelisa squash ea spaghetti sebakeng sa li-noodle 'me u li kopanye le lisebelisoa tse kang li-meatball, sopho ea marinara, konofolo kapa parmesan.

U ka leka ho e kenya ka bongata ho etsa likepe tsa spaghetti squash kapa ho e sebelisa ho fritters, casseroles kapa brown hash.

Spaghetti squash ke motsoako o tenyetsehang. U ka e baka, ho e halika kapa ho e microwave hore e sebelisoe mefuteng e fapaneng ea diresepe.

Ho Lokisetsoa habonolo

Spaghetti squash e bonolo ho e lokisa mme e etsa sebaka se setle sa carb bakeng sa li-noodle lijong tsa hau tsa pasta tse o li ratang.

E le hore u qale, khaola squash ka halofo ka bolelele 'me u ntše peo ka khaba.

Ka mor'a moo, tšela halofo ka 'ngoe ka oli ea mohloaare, nako le letsoai,' me u behe lehlakoreng le leng lehlakoreng la ho baka lehlakoreng le sehiloeng le shebile fatše.

Tlosa squash ka ontong ea hau ho 400 ° F (200 ° C) nako e ka etsang metsotso e 40-50 kapa ho fihlela e le bonolo.

Hang ha squash ea hau e phehiloe ka botlalo, sebelisa fereko ho hlakola likhoele tse kang spaghetti.

Kamora nako, e qete ka khetho ea hau ea linoko, lisoso le li-toppings - joalo ka konofolo, parmesan, sopho ea marinara, li-meatball kapa li-veggies - 'me u natefeloe e le karolo ea lijo tse monate le tse matlafatsang.

Lokisetsa squash ea spaghetti ka ho chesa squash, ho hlakola likhoele le ho eketsa litlatsetso tseo u li ratang haholo.

E kanna ea se be ea Motho e mong le e mong

Le ha squash ea spaghetti e na le phepo e ntle, ho na le lintho tseo u lokelang ho li boloka kelellong ea hau pele u li eketsa lijong tsa hau.

Batho ba bang ba kanna ba hanana le meroho ea mariha joalo ka squash ea spaghetti, e ka bakang matšoao a khatello ea lijo, joalo ka hives, ho hlohlona, ​​ho ruruha le mathata a silang lijo ().

Haeba u e-na le matšoao ana kapa a mang ka mor'a ho ja squash ea spaghetti, khaotsa ho e sebelisa hang-hang 'me u buisane le ngaka ea hau.

Ho feta moo, squash ea spaghetti e na le lik'hilojule tse tlase haholo.

Le ha hona ho ka ba molemo haholo ho ba batlang ho theola boima ba 'mele, ho bohlokoa ho qoba ho fokotsa lik'hilojule haholo, kaha thibelo e matla ea likhalori e ka fokotsa sekhahla sa ts'oaetso ea' mele oa hau (,).

Ho eketsa melemo ea bophelo bo botle ba mokopu oa spaghetti, khetha litlolo tse phetseng hantle 'me u li kopane le lijo tse ling tse matlafatsang joalo ka meroho, litlama, linoko, mafura a phetseng hantle liprotheine.

Spaghetti squash se ka baka ho hanana le lijo 'me se na le lik'hilojule tse tlase haholo. Bakeng sa liphetho tse ntle, e kopanye le lijo tse ling tse phetseng hantle le li-toppings.

Ntlha ea Bohlokoa

Spaghetti squash ke meroho ea mariha e nang le livithamini, liminerale le li-antioxidants.

Ka lebaka la khalori ea eona e tlase le fiber e ngata, e ka thusa ho theola boima ba 'mele le bophelo bo botle ba lijo.

Leka squash se halikiloeng sa spaghetti e le mofuta o tlase oa carb ho feta pasta, e kopantsoe le veggies, protheine, lijo-thollo tse felletseng le mafura a phetseng hantle.