Chii chinonzi Spaghetti Squash, Kuchidya Sei, Ndezvipi Zvakanakira Zvacho?

Kana matsutso asvika, mavara emichero nemiriwo pamisika inochinjawo. Orenji neyero mavara, ari mavara echirimo, anotanga kuzviratidza pamatare. 

Iye zvino ini ndichakuudza nezvemuriwo wechando unoratidza ruvara rwematsutso, asi kuti hauzoone zvakawanda pamisika yemisika. spaghetti squash... 

Chinoita kuti tisauone pamisika yemusika ndechekuti hausi muriwo unozivikanwa munyika yedu. munyika dzekunze spaghetti squash inozivikanwa se spaghetti squashInowanikwa mumatsutso uye munguva yechando, saka inoonekwa semuriwo wechando.

Muriwo uyu une chimiro chinoshamisa chezvekudya unouya nemavara akasiyana-siyana, kubva kuchena-chena kusvika kuorenji yakadzika. spaghetti squashKune vari kushamisika regai ndikuudzei mabenefits uye kuti inodyiwa sei.

Chii chinonzi spaghetti squash?

spaghetti squash( Cucurbita pep var. fastigata), muriwo wechando unouya nemavara akasiyana, maumbirwo nekukura. Inogona kunge iri yero, orenji uye machena mavara. Zita remuriwo rinobva mukufanana kwaro nespaghetti. Kana iwe ukakwevera nyama ye zucchini neforogo, tambo refu dzinoumbwa, sezvinoita spaghetti.

zvimwe zvakawanda rudzi rwenhangaSaizvozvowo, inogara yakasimba, iri nyore kukura uye inogona kuchengetwa kwenguva yakareba.

spaghetti squash ine chimiro chakapfava. Unogona fry, steam kana microwave.

Kukosha kwekudya kwespaghetti squash

spaghetti squash kudya kunovaka muviri. Tinonzwisisa kuti inovaka muviri nekuti ine macalorie mashoma asi ine mavhitamini akakosha nemamineral.

Chinhu chakanyanya kunaka chefiber. Imwe ndiro (155 gramu) yakabikwa spaghetti squashZvokudya zvayo zvinovaka muviri ndezvizvi:

Calories: 42

Carbs: 10 gramu

Fiber: 2,2 gramu

Mapuroteni: 1 gramu

Mafuta: 0.5 gramu

Vitamin C: 9% yeReference Daily Intake (RDI)

Manganese: 8% yeRDI

Vitamin B6: 8% yeRDI

Pantothenic acid: 6% yeRDI

Niacin: 6% yeRDI

Potassium: 5% yeRDI 

Mukuwedzera, zvishoma zvishoma zve thiamine, magnesiumIine folate, calcium uye iron minerals.

Semamwe marudzi echando squash spaghetti squashwo glycemic index yakaderera. Izvi zvinoratidza kuti carbohydrate content yakaderera.

Ndezvipi Zvakanakira Spaghetti Squash?

Yakapfuma antioxidant yemukati

• AntioxidantsInorwisa mahara radicals uye nokudaro inodzivirira oxidative kusagadzikana kubva mukukuvadza maseru.
• Maererano nekutsvakurudza, antioxidants inodzivirira zvirwere zvisingaperi zvakadai sechirwere chemwoyo, chirwere cheshuga uye kenza.
• spaghetti squash Iine zvakakosha antioxidants. Mari yakawanda beta-carotene inopa - chine simba chirimwa pigment chinobatsira kuchengetedza masero uye DNA kubva mukukuvadzwa.
• Vitamin C zvakare ndeye antioxidant uye inobatsira kudzivirira zvirwere. spaghetti squashIyo inewo yakawanda muhuwandu hwevhitamini C.

B mavitamini emukati

• spaghetti squash pantothenic acid (vitamini B5); niacin (vhitamini B3)Inopa B-yakaoma mavhitaminzi akadai sethiamine (vitamini B1) uye vhitamini B6. 
• B yakaoma mavitamini Inopa simba uye inoita basa mukugadzirisa kwemasabolism.
• Imwe bhenefiti yeB yakaoma mavhitaminzi ndeyekuti yakakosha kune hutano hwehuropi, ganda uye tsinga system.
• Inogadzirisawo chido, mafungiro uye kurara.

zvakanaka kugaya

• spaghetti squash Iyo yakanaka sosi ye fiber.
• LifInoita zvishoma nezvishoma muchikamu chekudya uye inowedzera kuwanda kune chituru, izvo zvinoderedza kuvimbiswa. 
• Naizvozvo spaghetti squash Kudya kunovimbisa kushanda nguva dzose kwegadziriro yezvokudya uye kunodzivirira kuvimbiswa. 

Inobatsira kuderedza uremu

• spaghetti squashIcho chikafu chinobatsira kuderedza uremu nekuti ine macalorie mashoma uye ine fiber yakawanda.
• Fiber inononoka kubuda mudumbu, inoderedza nzara uye kudya, inogadzirisa shuga yeropa. Nezvimiro izvi spaghetti squash Icho chikafu chinofanirwa kunge chiri pamazita evanoda kuonda.

Inobatsira mapfupa

• spaghetti squashmanganese, Mhangura, zincIine zvicherwa zvinodiwa pahutano hwemapfupa, zvakadai se magnesium uye calcium.
• Manganese inomhanyisa mapfupa metabolism uye inodzivirira osteoporosis. 
• Mhangura uye zinc inobatsira mukuumbwa kwemapfupa.
• karusiyamu Ndiyo mineral yakawanda kwazvo mumuviri, uye inopfuura 99 muzana ye calcium inowanikwa mumazino nemapfupa.

Inosimbisa kudzivirirwa

• spaghetti squashine zvose vhitamini C uye vhitamini A Kunyange ichivandudza hutano hweganda, maziso uye muromo, inosimbisawo hutachiona. 
• Kudzivirirwa kwakasimba kunowedzera kuramba kwedu kuzvirwere.

Utano hwemaziso

• spaghetti squashVitamin A uye vhitamini E, iyo inowanikwa mukati macular degenerationinodzivirira

kudzivirira kenza

• spaghetti squash Ongororo yakaitwa pasquash yakaratidza kuti musanganiswa wecucurbitacin unowanikwa munhanga uyu unouraya maseru egomarara.

Inosimbisa ndangariro

• spaghetti squashB mavitamini, asingadzoreki chirwere cheshuga uye Chirwere cheAlzheimerinodzivirira kukura kwayo.

Nzira yekudya sei spaghetti squash?

spaghetti squashmuriwo wemuchando une tambo unogona kushandiswa mumabikirwo akawanda. Inogona kubikwa, yakabikwa, yakabikwa, kunyange microwaved.

• spaghetti squashKubika zucchini, cheka zukini muhafu yakareba uye bvisa mbeu ne spoon.
• Dururira mafuta mashoma emuorivhi pane imwe neimwe yakachekwa, munyu.
• Ivaise vakachekwa nedivi pasi papepa rekubikira padivi nepadivi.
• Bika muchoto pa 200 ° C kwemaminitsi anenge 40-50.
• Mushure mokunge zucchini yakasvibiswa, bvisa zvimedu-se-spaghetti kuita zvidimbu neforogo.
• hadiyoIwe unogona kuwedzera zvinonhuwira kana sauces.

Ndezvipi zvinokonzerwa nespaghetti squash?

Kunyange zvazvo muriwo wemuchando uyu uchivaka muviri zvikuru, chengeta zvinotevera mupfungwa usati waudya. 

• Vamwe vanhu spaghetti squash Ivo havawirirani nemuriwo wemuchando semuriwo wemuchando, uye vanhu ava vanoona zviratidzo zvakaita sekukwenya, kuzvimba uye kusadya.
• spaghetti squash Kana ukaona izvi kana zvimwe zviratidzo mushure mekudya, rega kudya nekukurumidza uye tsvaga kurapwa.
• Iriwo muriwo wecalorie wakaderera. Kunyangwe izvi zvichibatsira kune avo vanoda kuderedza uremu, kudya mashoma macalorie zvakare hakuna kunaka nekuti yakanyanya calorie restriction inodzikisa metabolic rate yemuviri.
• spaghetti squashSarudza masosi ane hutano uye idya nezvimwe zvekudya zvinovaka muviri zvakaita semuriwo, miriwo, zvinonhuwira, mafuta ane hutano uye mapuroteni asina kusimba.