Yintoni iSpaghetti Squash, ityiwa njani, zithini izibonelelo zayo?

Xa kufika ukwindla, imibala yeziqhamo nemifuno kwiivenkile zokuthengisa iyatshintsha. Imibala e-orenji netyheli, eyimibala yasekwindla, iqalisa ukuzibonakalisa ezivenkileni. 

Ngoku ndiza kukuxelela ngemifuno yasebusika ebonisa umbala wekwindla, kodwa ukuba awuyi kubona kakhulu kwiimarike zemarike. ispaghetti squash... 

Isizathu sokuba singayiboni kwiivenkile zokuthengisa kukuba ayisiyomifuno eyaziwayo kwilizwe lethu. kumazwe angaphandle umngqusho wespaghetti yaziwa njenge ispaghetti squashIfumaneka ekwindla nasebusika, ngoko kuthathwa njengemifuno yasebusika.

Le mifuno eneprofayili yezondlo ezimangalisayo iza ngemibala emininzi eyahlukeneyo, ukusuka kwi-off-white ukuya kwi-orenji enzulu. ispaghetti squashKwabo bazibuzayo, makhe sikuxelele ngezibonelelo kunye nendlela etyiwa ngayo.

Yintoni ispaghetti squash?

ispaghetti squash( Cucurbita pep var. fastigata), imifuno yasebusika efika ngemibala eyahlukeneyo, imilo kunye nobukhulu. Inokuba nemibala ephuzi, e-orenji kunye nemhlophe. Igama lemifuno livela ngokufana kwayo ne-spaghetti. Ukuba udonsa inyama ye-zucchini ngefoloko, imicu emide yenziwa, njenge-spaghetti.

ezinye ezininzi uhlobo lwethangaNgokufanayo, yomelele, kulula ukukhula kwaye inokugcinwa ixesha elide.

ispaghetti squash inokwakheka okuthambileyo. Uyakwazi ukuqhotsa, i-steam okanye i-microwave.

Ixabiso lesondlo somngqusho wespaghetti

ispaghetti squash ukutya okunesondlo. Siyaqonda ukuba inezondlo kuba ineekhalori eziphantsi kodwa ityebile kwiivithamini kunye neeminerali ezibalulekileyo.

Umthombo obalaseleyo wefiber. Isitya esinye (155 grams) siphekiwe ispaghetti squashUmxholo wayo wezondlo umi ngolu hlobo lulandelayo:

Iikhalori: 42

Iikhabhoni: 10 gram

Ifayibha: 2,2 grams

Iiprotheni: 1 gram

Amafutha: 0.5 grams

IVithamin C: 9% yeReference Daily Intake (RDI)

IManganese: 8% yeRDI

I-Vitamin B6: i-8% ye-RDI

I-Pantothenic acid: i-6% ye-RDI

I-Niacin: i-6% ye-RDI

I-potassium: i-5% ye-RDI 

Ukongeza, inani elincinci le-thiamine, nemagniziyamIqulethe i-folate, i-calcium kunye neeminerali ze-iron.

Njengezinye iintlobo zesquash zasebusika ispaghetti squashkananjalo isalathisi se-glycemic iphantsi. Oku kubonisa ukuba umxholo we-carbohydrate uphantsi.

Ziziphi iiNzuzo zeSpaghetti Squash?

Umxholo ocebileyo we-antioxidant

• AntioxidantsIlwa neeradicals zamahhala kwaye ngaloo ndlela ikhusela uxinzelelo lwe-oxidative kwiiseli ezonakalisayo.
• Ngokutsho kophando, i-antioxidants ikhusela izifo ezingapheliyo ezifana nesifo senhliziyo, isifo sikashukela kunye nomhlaza.
• ispaghetti squash Iqulethe i-antioxidants ebalulekileyo. Isixa esikhulu beta-carotene inikeza - i-pigment yesityalo esinamandla esiza ukukhusela iiseli kunye ne-DNA kumonakalo.
• I-Vitamin C nayo i-antioxidant kwaye inceda ukukhusela izifo. ispaghetti squashIkwaphezulu kumxholo we-vitamin C.

Umxholo wevithamini B

• ispaghetti squash i-pantothenic acid (ivithamin B5), niacin (ivithamin B3)Inika iivithamini ze-B eziyinkimbinkimbi ezifana ne-thiamine (i-vitamin B1) kunye ne-vitamin B6. 
• B iivithamini eziyinkimbinkimbi Inika amandla kwaye idlala indima ekulawuleni imetabolism.
• Enye inzuzo yeevithamini ze-B eziyinkimbinkimbi kukuba ziyimfuneko kwimpilo yengqondo, ulusu kunye nenkqubo ye-nervous.
• Ikwalawula umdla wokutya, imo kunye nokulala.

ilungele ukwetyisa

• ispaghetti squash Ngumthombo ogqwesileyo wefiber.
• LifIsebenza ngokucothayo kwindlela yokugaya kwaye yongeza isambuku kwisitulo, esinciphisa ukuqhina. 
• Ngenxa yale nto ispaghetti squash Ukutya kuqinisekisa ukusebenza rhoqo kwenkqubo yokugaya kunye nokuthintela ukuqhina. 

Inceda ukunciphisa umzimba

• ispaghetti squashKukutya okunceda ukunciphisa umzimba ngenxa yokuba iphantsi kweekhalori kunye ne-fiber ephezulu.
• Ifayibha iyacotha ukukhupha isisu, iyanciphisa indlala kunye nokutya, ibhalansise iswekile yegazi. Ngezi mpawu ispaghetti squash Kukutya okufuneka kube kuluhlu lwabo bafuna ukunciphisa umzimba.

Iluncedo kumathambo

• ispaghetti squashmanganese, Ubhedu, zincIqulethe iiminerali eziyimfuneko kwimpilo yamathambo, njenge-magnesium kunye ne-calcium.
• I-Manganese ikhawulezisa i-metabolism yamathambo kwaye ikhusela i-osteoporosis. 
• Ubhedu kunye ne-zinc uncedo ekubunjweni kwamathambo.
• calcium Yeyona minerali ininzi kakhulu emzimbeni, kwaye ngaphezu kwe-99 pesenti ye-calcium ifumaneka kumazinyo nasemathanjeni.

Yomeleza ukhuseleko

• ispaghetti squashiqulethe zombini i-vitamin C kunye ivithamin A Ngelixa uphucula ulusu, impilo yamehlo kunye nomlomo, iphinda iqinise ukhuseleko. 
• Ukhuseleko oluluqilima lunyusa ukuxhathisa kwethu kwizifo.

Impilo yamehlo

• ispaghetti squashI-Vitamin A kunye ne-vitamin E, efumaneka kuyo ukuwohloka kwe-macularikhusela ngokuchaseneyo

ukuthintela umhlaza

• ispaghetti squash Uphononongo lwe squash lufumanise ukuba ikhompawundi ye cucurbitacin efumaneka kweli thanga ibulala iiseli zomhlaza.

Yomeleza inkumbulo

• ispaghetti squashIivithamini ze-B, isifo sikashukela esingalawulwayo kunye Isifo sika-Alzheimerkuthintela ukukhula kwayo.

Ukutya njani i-spaghetti squash?

ispaghetti squashyimifuno yasebusika enentambo enokuthi isetyenziswe kwiiresiphi ezininzi. Inokuphekwa, ibiliswe, ifakwe ngomphunga, nokuba ifakwe kwi-microwave.

• ispaghetti squashUkupheka i-zucchini, yinqumle i-zucchini kwisiqingatha ubude kwaye ususe imbewu ngepuni.
• Gcoba ioli encinci kwiqhekeza ngalinye elisikiweyo, ityuwa.
• Zibeke zinqunyulwe phantsi kwiphepha lokubhaka ngapha nangapha.
• Gcoba kwi-oven kwi-200 ° C malunga nemizuzu engama-40-50.
• Emva kokuba i-zucchini i-browned, cima imicu efana ne-spaghetti ibe yimichilo ngefoloko.
• igalikhiUnokongeza iziqholo okanye iisosi.

Zithini iziphumo ebezingalindelekanga zespaghetti squash?

Nangona le mifuno yasebusika inezondlo kakhulu, gcina oku kulandelayo engqondweni ngaphambi kokuba uyidle. 

• Abanye abantu ispaghetti squash Abadibani nemifuno yasebusika njengemifuno yasebusika, kwaye aba bantu bafumana iimpawu ezifana nokurhawuzelelwa, ukudumba kunye nokungacoleki.
• ispaghetti squash Ukuba ufumana ezi okanye ezinye iimpawu emva kokutya, yeka ukutya ngokukhawuleza kwaye ufune unyango.
• Yimifuno enekhalori ephantsi kakhulu. Ngelixa oku kuluncedo kwabo bafuna ukunciphisa umzimba, ukutya iikhalori ezimbalwa kakhulu akulunganga kuba uthintelo oluqatha lwekhalori lwehlisa isantya sokutya umzimba.
• ispaghetti squashKhetha iisosi ezisempilweni kwaye utye kunye nokunye ukutya okunesondlo okufana nemifuno, imifuno, izinongo, amafutha anentliziyo esempilweni kunye neeproteni ezibhityileyo.