Cov txiaj ntsig kev noj qab haus huv ntawm Butternut Squash yuav ua rau koj poob rau cov zaub mov caij nplooj zeeg no

Zoo Siab

• Butternut Squash yog dab tsi?
• Butternut Squash Nutrition Facts
• Butternut Squash Health Benefits
• Txhawb kev noj qab haus huv digestion
• Tswj ntshav Qab Zib
• Saib Xyuas Kev Noj Qab Haus Huv
• Txhawb Nqa Kev Ua Haujlwm
• Pab tiv thaiv kab mob plawv
• Txo kev pheej hmoo mob qog noj ntshav
• Boosts Bone Health
• Yuav ua li cas txiav thiab noj Butternut Squash
• Ntsuam xyuas rau

Tseeb, taub dag tej zaum yuav yog * txias me nyuam* ntawm lub caij nplooj zeeg zaub mov, tab sis tsis txhob hnov ​​qab txog butternut squash. Paub txog nws cov txiv kab ntxwv ci ci thiab plump pear zoo li, lub gourd yog tawg nrog cov as-ham tseem ceeb xws li fiber, antioxidants, thiab minerals. Yog koj npaj tau poob hlub nrog butternut squash cov txiaj ntsig kev noj qab haus huv (nrog rau ntau txoj hauv kev siv nws), nyeem rau.

Butternut Squash yog dab tsi?

Muaj ib yam kom tawm ntawm txoj kev ua ntej, thiab nws yuav tshuab koj lub siab: Butternut squash yog txiv hmab txiv ntoo. Yog, tiag tiag! Nws feem ntau siv hauv cov zaub mov zoo li koj xav tau veggie (xav tias: ci, ci, ua kom huv), yog li kom yooj yim, peb yuav hu nws ua "zaub" los ntawm no.

Raws li ntau yam ntawm lub caij ntuj no squash, butternut squash ntog nyob rau hauv cov qeb ntawm lwm yam khib-zoo li noj ib txwm nyob rau sab qab teb thiab Central America xws li spaghetti squash, acorn squash, thiab taub dag - tag nrho cov uas, txawm lawv lub npe, loj hlob thaum lub caij ntuj sov. Lawv tsuas yog hu ua 'lub caij ntuj no squash' vim tias lawv loj hlob hauv huab cua txias - thaum lub sijhawm lawv cov tawv nqaij tawv rau hauv cov tawv nqaij tawv - thiab tuaj yeem khaws cia thoob plaws lub caij ntuj no, raws li College of Agriculture & Natural Resources ntawm University of Maryland.

Butternut Squash Nutrition Facts

Raws li hom squash lub caij ntuj no, butternut squash muaj nqaij (sab hauv) uas tau ntim nrog potassium, magnesium, calcium, tooj liab, thiab phosphorous, raws li kev tshawb fawb luam tawm hauv PLoS ib. Nws kuj tseem nplua nuj nyob hauv beta-carotene, carotenoid lub cev hloov mus rau hauv vitamin A uas txhawb kev tiv thaiv kab mob, tawv nqaij thiab pom kev noj qab haus huv, thiab ntau dua, raws li National Library of Medicine. Ntxiv rau, "beta-carotene muab butternut squash nws cov xim txiv kab ntxwv zoo nkauj, thiab yog tib cov xim muaj nyob hauv carrots," hais tias tus kws noj zaub mov Megan Byrd, RD, sau npe noj zaub mov thiab tus tsim ntawm Oregon Dietitian. (Nws kuj yog lub luag haujlwm rau ntau yam txiv nkhaus taw cov txiaj ntsig kev noj qab haus huv thiab iconic daj hue.)

Nov yog kev zom zaub mov tsis zoo rau 1 khob (205 grams) ci taub dag taub hau tsis muaj ntsev, raws li Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA):

• 82 calorie ntau ntau
• 2 grams ntawm cov protein
• 1 g yog '
• 22 grams carbohydrates
• 7 grams ntawm fiber
• 4 grams qab zib

Butternut Squash Health Benefits

Tsis muaj qhov tsis ntseeg tias butternut squash muaj cov khoom noj muaj txiaj ntsig zoo, tab sis qhov ntawd txhais li cas rau koj? Nyeem rau kom paub txog butternut squash cov txiaj ntsig kev noj qab haus huv, raws li cov neeg noj zaub mov.

Txhawb kev noj qab haus huv digestion

"Fiber [ntxiv] ntau rau cov quav, uas ua kom yooj yim dua thiab ua rau koj tsis tu ncua," piav qhia Shannon Leininger, ME, RD, sau npe noj zaub mov thiab tus tswv ntawm LiveWell Nutrition. Tsuas muaj ib qho teeb meem: Ntau tus neeg Asmeskas tsis noj fiber ntau. Feem coob ntawm cov neeg Amelikas noj 15 grams ib hnub, txawm tias niaj hnub pom zoo kom tau txais cov fiber ntau los ntawm cov zaub mov yog 25 txog 30 grams, raws li cov University of California San Francisco Medical Center (UCSF Health).

Upping koj noj butternut squash tuaj yeem pab tau. "Ib khob ntawm cubed butternut squash muaj [ze] 7 grams ntawm fiber," hais tias Leininger - los yog li ntawm 25 feem pua ​​​​ntawm cov nqi txhua hnub (DV) fiber ntau, uas yog 28 grams ntawm 2,000 calorie noj txhua hnub, raws li US Food thiab Kev Tswj Xyuas Tshuaj (FDA). Cov txiaj ntsig ntawm Fiber Ua Nws Qhov Tseem Ceeb Tshaj Plaws Hauv Koj Cov Khoom Noj)

Tswj ntshav Qab Zib

Thaum nws los txog rau butternut squash cov txiaj ntsig kev noj qab haus huv, fiber ntau yog lub hnub qub zoo. Nws tuaj yeem ua rau qeeb qhov nqus ntawm cov khoom noj, tiv thaiv koj cov ntshav qab zib kom nrawm nrawm, piav qhia Leininger. Thiab qis dua, tswj ntshav qab zib ntau ntau yog qhov tseem ceeb tshwj xeeb rau kev noj qab haus huv cov teeb meem xws li mob ntshav qab zib thiab kab mob hauv lub plawv.

Saib Xyuas Kev Noj Qab Haus Huv

Thaum koj tseem yog menyuam yaus, koj niam koj txiv yuav tau qhia (lossis thov) koj kom noj carrots kom koj tuaj yeem muaj lub zeem muag hmo ntuj zoo li koj nyiam superhero. Suab paub? Raws li nws hloov tawm, muaj qee qhov tsim nyog rau qhov kev thov, raws li Leininger. "Cov zaub txiv kab ntxwv tsaus xws li carrots thiab butternut squash muaj beta-carotene," uas koj lub cev hloov mus ua vitamin A. Thiab vitamin A tseem ceeb heev rau cov neeg noj qab haus huv, vim nws pab "tiv thaiv qhov muag tsis pom kev hmo ntuj, qhov muag qhuav, thiab [tej zaum] macular degeneration. , "nws piav qhia." Nws kuj tseem pab tiv thaiv qhov muag ntawm lub qhov muag - lub qhov muag - uas yog qhov tseem ceeb rau kev pom kev zoo. (BTW, koj puas paub tias koj lub qhov muag tuaj yeem raug tshav kub?!)

Txhawb Nqa Kev Ua Haujlwm

Koj lub cev tiv thaiv kab mob ua haujlwm hnyav kom koj noj qab nyob zoo, yog li vim li cas ho tsis pab nws? Pib los ntawm kev zom cov zaub mov uas muaj vitamin C, xws li butternut squash, uas muaj 31 mg ntawm vitamin C ib khob. (Qhov ntawd yog kwv yees li 41 feem pua ​​​​ntawm cov kev pom zoo noj zaub mov zoo lossis RDA (75 mg) rau cov poj niam tsis cev xeeb tub hnub nyoog 19 xyoo lossis laus dua, raws li National Institutes of Health lossis NIH). Byrd hais tias vitamin C txhawb kev tsim cov qe ntshav dawb, uas yog lub luag haujlwm rau tua cov kab mob thiab cov kab mob.

Tom qab ntawd muaj txhua yam beta-carotene, uas, raws li tau hais los saum no, koj lub cev hloov mus rau hauv vitamin A, cov as-ham cov ntshav dawb xav tau kom ua haujlwm tau zoo thiab tua cov kab mob. Nws tseem ua lub luag haujlwm tseem ceeb hauv kev txo qhov mob thiab txhawb nqa tag nrho lub cev tiv thaiv kab mob.

Pab tiv thaiv kab mob plawv

Thaum nws los txog rau cov poov tshuaj, txiv tsawb zoo li nyiag lub tsom teeb. Tab sis nrog 582 mg rau ib khob (uas yog ntau tshaj li ntawd nyob rau hauv ib qho ntxiv-loj txiv tsawb), butternut squash tsim nyog tag nrho cov xim. Vim li cas? Qhov ntau koj noj cov poov tshuaj, qhov ntau dua nws yog tias koj tiv thaiv kab mob plawv. Qhov ntawd yog vim tias cov poov tshuaj tuaj yeem khaws koj cov ntshav siab hauv kev kuaj xyuas, raws li Byrd. Nws ua haujlwm los ntawm kev so cov hlab ntsha phab ntsa, ua rau nws yooj yim dua rau cov ntshav ntws mus thiab, nws hais. Cov poov tshuaj kuj tseem pab koj lub cev tshem tawm cov sodium ntau dhau, cov ntxhia uas ua rau nce ntshav hauv koj cov hlab ntsha (thiab yog li ntawd, ntshav siab), raws li American Heart Association.

Cov carotenoids hauv butternut squash tuaj yeem ua rau koj lub siab noj qab nyob zoo thiab muaj zog. Ntau txoj kev tshawb fawb qhia tias carotenoids-xws li beta-carotene, lutein, thiab zeaxanthin hauv pob kws pob kws-muaj lub zog txhawb kev noj qab haus huv plawv thiab tiv thaiv kev mob, vim feem ntau ntawm lawv lub peev xwm los txo cov ntshav siab thiab txo qhov mob. Qhov tseeb, kev tshawb fawb ntawm 2,445 tus neeg pom tias los ntawm kev ntxiv ib hnub noj zaub daj-txiv kab ntxwv, qhov kev pheej hmoo rau mob plawv poob los ntawm 23 feem pua.

Txo kev pheej hmoo mob qog noj ntshav

Yog tias koj tab tom nrhiav kom nce koj cov tshuaj antioxidants, ncav cuag rau lub caij ntuj no. Tern Butternut squash muaj vitamin C, [vitamin] E, thiab beta-carotene, txhua yam uas muaj zog tiv thaiv kab mob, "piav qhia Byrd.

Nov yog nws ua haujlwm li cas: Antioxidants, xws li cov hauv butternut squash, txuas rau dawb radicals (aka tsis ruaj tsis khov molecules los ntawm ib puag ncig muaj kuab paug), neutralizing thiab rhuav tshem lawv los ntawm kev hloov lawv cov qauv tshuaj, raws li Byrd. Qhov no yog qhov tseem ceeb rau kev noj qab haus huv zoo tshaj plaws, vim tias cov dawb radicals ntau dhau tuaj yeem ua rau oxidative kev nyuaj siab, ib qho tshwm sim txuas rau cov mob ntev xws li mob qog noj ntshav, Alzheimer's disease, thiab lub plawv tsis ua haujlwm, raws li kev tshuaj xyuas luam tawm hauv Tshuaj Oxidative thiab Cellular Longevity. Ntxiv rau, beta-carotene tshwj xeeb tau pom los txhawb kev sib txuas lus ntawm cov cell, uas tuaj yeem tiv thaiv kev loj hlob ntawm cov qog nqaij hlav cancer, raws li tsab xov xwm 2020 hauv phau ntawv xov xwm Khoom noj khoom haus Science & Khoom noj khoom haus.

Boosts Bone Health

Tsis yog tsuas yog pob kws pob kws muaj calcium, tab sis nws kuj muaj manganese, ib qho uas yog ″ tseem ceeb rau kev nqus calcium thiab pob txha loj hlob, "hais Byrd. Ib khob ntawm ci butternut squash muaj 0.35 mg ntawm manganese. Kev noj haus (1.8 milligrams) rau cov poj niam hnub nyoog 19 xyoos lossis laus dua. Butternut squash kuj muaj cov vitamin C zoo kawg nkaus, uas pab txhawb kev noj qab haus huv. collagen tsim, nws ntxiv. Qhov no yog qhov teeb meem loj vim tias collagen pab kho qhov txhab, ntxiv dag zog rau cov pob txha, thiab tawv nqaij, xa cov txiaj ntsig sab hauv thiab sab nraud. (Saib ntxiv: Koj Yuav Tsum Ntxiv Collagen rau Koj Noj?)

Yuav ua li cas txiav thiab noj Butternut Squash

″ Thaum xaiv cov taum tshiab tshiab, xaiv ib qho nrog khov, tawv nqaij tsis muaj qhov txhab lossis khawb loj, ″ qhia Leininger. Tib yam mus rau lub qia; yog tias nws yog cov nqaij mos los yog pwm, tso nws tseg. Squ Lub squash yuav tsum xav tias hnyav heev, [uas yog] lub cim zoo uas nws tau siav thiab npaj tau noj. ″ Raws li xim? Saib rau cov xim sib sib zog nqus beige thiab tsis muaj xim ntsuab, nws ntxiv. (Muaj feem xyuam: Chayote Squash Yog Cov Khoom Noj Zoo Tshaj Plaws Koj Tsis Tau hnov ​​dua tab sis Xav Tau Hauv Koj Lub Neej)

Cov tawv tawv tawv tuaj yeem ua rau tawv tawv, yog li siv lub hau los ntawm Leininger thiab microwave tag nrho cov squash rau ob mus rau peb feeb los pab soften lub rind. Los ntawm qhov ntawd, "ntev nws rau ntawm nws sab thiab txiav tawm qhov kawg, tom qab ntawd tshem tawm cov rind siv cov txiv hmab txiv ntoo lossis rab riam ntse." Sim: OXO Good Grips Y Peeler (Yuav Nws, $ 10, amazon.com) lossis Victorinox 4 -Inch Swiss Classic Paring Riam (Yuav Nws, $ 9, amazon.com).

Tom ntej no, txiav nws nyob rau hauv ib nrab thiab siv ib rab diav kom tshem tawm cov stringy insides thiab noob - tab sis tsis txhob toss 'em xwb. Cov noob tuaj yeem noj tau thiab muaj txiaj ntsig zoo, muab monounsaturated fatty acids (″ zoo "rog) thiab vitamin E, raws li kev tshawb fawb luam tawm hauv PLoS ib. Yog li, nco ntsoov khaws cov noob yog tias koj xav ci lawv (ib yam li cov noob taub dag) tom qab ntawd. Thiab thaum kawg, txiav lub squash rau hauv cubes los yog slices, ces ua noj 'em.

Yog tias koj tsis xav nrog tev, koj tuaj yeem ci lub squash ces nplawm cov nqaij. Tsuas yog hlais lub squash nyob rau hauv ib nrab lengthwise, ces tshem tawm cov noob thiab stringy pulp. Txhuam cov nqaij nrog cov roj thiab tso rau hauv lub tais ci, txiav ib sab. Ci ntawm 400 ° Fahrenheit li 45 feeb, hais Byrd, lossis kom txog thaum nqaij tawv thiab nqus tau. Nyob ntawm qhov loj ntawm koj cov squash, tej zaum koj yuav tau ua noj kom luv los yog ntev dua, yog li khaws lub qhov muag tawm ntawm qhov cub.

Koj tuaj yeem pom butternut squash khov thiab cov kaus poom hauv khw muag khoom noj. ″ Tsuav yog khov khov tsis nyob hauv cov ntses, nws yog khoom noj khoom haus zoo ib yam li squash tshiab, "hais tias Leininger. Nws tau piav qhia. Butternut squash kuj tseem muaj nyob hauv cov zaub mov npaj ua ntej, xws li cov kua zaub hauv lub thawv lossis cov kua ntses ntim. ua xyem xyav, nrhiav cov khoom lag luam nrog rau tag nrho cov khoom xyaw thiab yam khoom ntxiv tsawg tshaj plaws - lossis xaiv qhov tseeb. (Saib ntxiv: 10 Txoj Hauv Kev Zoo Los Siv Cov Khaub Noom Khaub Noom Hauv Txhua Yam Koj Ua Ntej)

Ntawm qhov kev ceeb toom, ntawm no yog yuav ua li cas kom txaus siab butternut squash hauv tsev:

• Nrog cinnamon thiab nutmeg: Rau lub caij nplooj zeeg kawg vibes, Byrd qhia roasting cubed squash nrog cinnamon thiab nutmeg, nrog rau ntsev, kua txob, thiab qej hmoov. Noj cov khoom ntawm lawv tus kheej lossis pov lawv rau hauv lub caij nplooj zeeg.
• Mixed rau hauv hummus: Sim ua hummus nrog cov pob kws pob kws nyob hauv qhov chaw ntawm cov taum garbanzo, hais tias Leininger, uas pom zoo siv nws li kis tau ntawm cov qhaub cij. Koj tseem tuaj yeem ua nws raws li poob nrog cov nplej zom tag nrho.
• Hauv smoothies: Pumpkin leej twg? Hloov cov khoom nrog butternut squash smoothie, ua tiav nrog almond mis nyuj thiab cinnamon rau qee qhov kev poob loj. (Lwm txoj hauv kev zoo kom tau txais cov vibes xis nyob? Whipping li a noj qab haus huv lub caij ntuj no kua zaub - lossis ob.)
• Raws li noj tshais hash: A Beta carotene thiab vitamin A yog cov roj-soluble, uas txhais tau tias lawv tau nqus tau zoo tshaj plaws los ntawm lub cev thaum noj nrog me ntsis ntawm kev noj qab haus huv rog, [zoo li] txiv ntseej roj, "piav qhia Leininger. Thiab cov tais diav no tsuas yog: sautéeing butternut squash nrog EVOO thiab dos rau noj tshais supercharged. "Rau qhov tsw ntxiv, ntxiv cov txiv apples thiab cov nplooj ntsuab tsaus, nrog rau me ntsis cinnamon. Ntxiv ib lub qe los yog ob thiab koj tau noj tshais qab, "nws hais.

Ntsuam xyuas rau