Puas Yog Butternut Squash Zoo Rau Koj? Cov calories, Carbs, thiab Ntau dua

Zoo Siab

• Nplua nuj nyob rau hauv cov as-ham thiab tsawg hauv calories
• Ntim nrog Cov vitamins thiab Minerals
• Cov Lus Qhia Txog Antioxidant Ntau tuaj yeem txo tus kabmob txaus ntshai
• Mob Cancer
• Tshuaj Mob Plawv Lub Plawv
• Kev Xav Tawm
• May Tuaj Yeem Poob Lawm
• Yuav Tso Tshuaj Ntxiv Li Cas Rau Koj Li Kev Noj Haus
• Rau hauv qab Kab

Tabtern squash yog lub txiv kab ntxwv-fleshed lub caij ntuj no taub, ua kev zoo siab rau nws cov versatility thiab qab zib, tsw qab.

Txawm hais tias feem ntau xav li zaub, tab sis squash squash yog technically txiv hmab txiv ntoo.

Nws muaj ntau yam siv ua noj thiab ua ib qho zoo ntxiv rau ntau yam qab zib thiab savory zaub mov txawv.

Butternut taub tsis yog tsuas yog qab qab tab sis kuj ntim cov punch ntawm cov vitamins, minerals, fiber thiab antioxidants.

Cov ntawv sau no qhia rau koj txhua yam koj yuav tsum paub txog butternut taub, nrog rau nws cov khoom noj khoom haus, cov txiaj ntsig kev noj qab haus huv, thiab yuav ntxiv nws ntxiv li cas rau koj cov zaub mov noj.

Nplua nuj nyob rau hauv cov as-ham thiab tsawg hauv calories

Txawm hais tias koj tuaj yeem noj butternut squash nyoos, lub caij ntuj no cov nqaj tawv feem ntau yog ci lossis ci.

Ib lub khob (205 grams) cov nqaij siav tab sis muab ua ():

• Cov calories: 82
• Carbs: 22 grams
• Cov protein ntau: 2 grams
• Fiber ntau: 7 grams
• Vitamin A: 457% ntawm Cov Hnub Siv Txhua Hnub (RDI)
• Vitamin C: 52% ntawm RDI
• Vitamin E: 13% ntawm RDI
• Thiamine (B1): 10% RDI
• Niacin (B3): 10% RDI
• Pyridoxine (B6): 13% ntawm RDI
• Folate (B9): 10% RDI
• Magnesium: 15% ntawm RDI
• Cov poov tshuaj: 17% ntawm RDI
• Manganese: 18% ntawm RDI

Raws li koj tuaj yeem pom, butternut squash muaj tsawg hauv calories tab sis muaj cov khoom noj khoom haus tseem ceeb.

Dua li ntawm cov vitamins thiab minerals uas teev rau saum toj saud, nws kuj yog qhov zoo ntawm cov calcium, hlau, phosphorus, thiab tooj liab.

Butternut squash tsis tshua muaj calorie ntau ntau tab sis siab nyob rau hauv ntau cov as-ham, nrog rau cov vitamin A, vitamin C, magnesium, thiab potassium.

Ntim nrog Cov vitamins thiab Minerals

Tabtern squash yog qhov muaj txiaj ntsig zoo ntawm ntau cov vitamins thiab minerals.

Ib lub khob (205-gram) kev ua haujlwm ntawm cov nqaij ua siav butternut muab ntau dua 450% ntawm RDI rau cov tshuaj vitamin A thiab tshaj 50% ntawm RDI rau vitamin C ().

Nws tseem muaj cov nplua nuj carotenoids - suav nrog beta-carotene, beta-cryptoxanthin, thiab alpha-carotene - uas yog cov nroj tsuag xim uas muab butternut taub nws cov xim zoo nkauj.

Cov tebchaw no ua pov thawj A carotenoids, lub ntsiab lus koj lub cev hloov mus rau hauv cov leeg thiab retinoic acid - cov ntaub ntawv nquag ntawm vitamin A ().

Vitamin A yog qhov tseem ceeb rau kev tswj hwm kev loj hlob ntawm tes, kev noj qab haus huv qhov muag, pob txha noj qab haus huv, thiab kev ua haujlwm tiv thaiv kab mob ().

Ib qho ntxiv, nws yog qhov tseem ceeb rau tus me nyuam kev loj hlob thiab kev loj hlob, ua rau nws yog qhov tseem ceeb ntawm cov niam rau qhov ua niam.

Tabtern squash kuj tseem nplua nuj nyob hauv cov vitamin C - dej-soluble as-ham kev xav tau rau kev ua haujlwm ntawm cev, ua haujlwm collagen, kho qhov txhab, thiab kho cov nqaij mos ().

Ob qho vitamins A thiab C ua haujlwm ua cov muaj zog tiv thaiv cov kab mob hauv koj lub cev, tiv thaiv koj lub hlwb los ntawm kev puas tsuaj los ntawm cov kab mob tsis ruaj khov hu ua radicals dawb.

Vitamin E yog lwm cov tshuaj tiv thaiv kab mob hauv butternut taub uas pab tiv thaiv kev puas tsuaj dawb dawb thiab yuav txo koj txoj kev pheej hmoo ntawm kev mob ntsig txog lub hnub nyoog, xws li Alzheimer's (()).

Lub caij ntuj qhua no tseem muaj cov vitamins B - nrog rau cov folate thiab B6 - uas koj lub cev xav tau lub zog thiab cov ntshav liab tsim muaj.

Dab tsi ntxiv, nws muaj siab rau hauv magnesium, potassium, thiab manganese - tag nrho cov neeg muaj lub luag haujlwm tseem ceeb hauv kev noj qab haus huv pob txha ().

Piv txwv, manganese ua raws li kev sib koom tes hauv pob txha pob txha, txheej txheem ntawm kev tsim cov pob txha nqaij ().

Butternut taub yog ib qhov zoo ntawm provitamin A carotenoids, vitamin C, B vitamins, potassium, magnesium, thiab manganese.

Cov Lus Qhia Txog Antioxidant Ntau tuaj yeem txo tus kabmob txaus ntshai

Tabtern squash yog muaj ntau yam muaj zog ntawm cov tshuaj tua kab mob antioxidant, suav nrog vitamin C, vitamin E, thiab beta-carotene.

Cov tshuaj tiv thaiv kab mob pab tiv thaiv lossis ua kom qeeb qeeb ntawm tes thiab txo qhov mob, uas yuav txo koj txoj kev pheej hmoo ntawm ob peb yam kab mob ntev.

Mob Cancer

Kev tshawb nrhiav pom tau tias cov pluas noj zaub mov kom ntau hauv cov antioxidant pom hauv butternut taub - xws li carotenoid antioxidants thiab vitamin C - tuaj yeem txo koj txoj kev pheej hmoo ntawm qee yam qog nqaij hlav.

Piv txwv, kev tshawb fawb pom tau tias kev noj zaub mov ntau dua ntawm beta-carotene thiab vitamin C tej zaum yuav txo tau kev muaj mob qog nqaij hlav cancer.

Kev tshuaj xyuas 18 cov kev tshawb fawb pom tias cov neeg uas tau txais cov beta-carotene ntau tshaj plaws muaj 24% tsawg dua kev pheej hmoo ntawm mob ntsws piv rau cov neeg uas tau noj tsawg tshaj plaws ().

Lwm txoj kev tshuaj xyuas 21 ntawm kev tshawb pom pom tias kev pheej hmoo mob ntsws txo qis 7% rau txhua txhua 100 mg ntawm vitamin C ib hnub ().

Dab tsi ntxiv, kev soj ntsuam 13 qhov kev tshawb fawb tau qhia tias ntau dua cov ntshav ntawm beta-carotene cuam tshuam txog kev pheej hmoo txo ​​qis ntawm txhua yam ua rau tuag taus, suav nrog kev tuag los ntawm cancer ().

Tshuaj Mob Plawv Lub Plawv

Kev noj cov khoom lag luam tau cuam tshuam ntev nrog kev pheej hmoo mob plawv tsawg dua ().

Txawm li cas los xij, cov zaub daj thiab txiv kab ntxwv - nrog rau butternut cov taub-tau qhia tau zoo tshwj xeeb los tiv thaiv kab mob plawv.

Cov tshuaj tiv thaiv kab mob muaj nyob hauv cov zaub uas ci ntawd tau muaj kev cuam tshuam zoo rau kev noj qab haus huv.

Kev tshawb ntawm 2,445 tus neeg pom tias qhov kev pheej hmoo mob plawv poob 23% rau txhua qhov ntxiv txhua hnub muab cov zaub daj-txiv kab ntxwv ().

Nws tau xav tias cov carotenoids pom hauv cov zaub no tiv thaiv lub plawv los ntawm kev txo ntshav siab, txo qhov mob, thiab tswj cov kev qhia ntawm cov caj ces tshwj xeeb ntsig txog kab mob plawv ().

Kev Xav Tawm

Qee yam kev noj haus, xws li noj zaub mov muaj antioxidant ntau, tuaj yeem tiv thaiv kom lub hlwb txo qis.

Kev tshawb nrhiav 13 xyoo hauv 2,983 cov neeg cuam tshuam txog kev noj zaub mov hauv carotenoid nrog cov cim xeeb kom zoo, rov nco qab pom, thiab hais lus npliag thaum laus ().

Dab tsi ntxiv, kev noj zaub mov ntau dua ntawm cov vitamin E yuav muaj kev tiv thaiv tiv thaiv Alzheimer tus kab mob.

Kev tshawb nrhiav 8 xyoo hauv 140 cov neeg laus tau pom tias cov neeg muaj ntshav siab tshaj plaws hauv vitamin E muaj kev pheej hmoo tsawg dua ntawm Alzheimer tus kab mob piv rau cov neeg muaj vitamin tsawg kawg ().

Cov kab mob antioxidant siab ntawm butternut nqaj tuaj yeem txo koj txoj kev pheej hmoo ntawm qee yam mob, suav nrog kab mob plawv, mob ntsws, thiab lub hlwb poob qis.

May Tuaj Yeem Poob Lawm

Ib lub khob (205 grams) ntawm cov nqaij ua siav butternut muaj tsuas yog 83 calories thiab muab 7 grams ntawm cov roj carbon fiber - ua rau nws yog qhov kev xaiv zoo tshaj yog tias koj xav kom poob phaus thiab lub cev rog.

Nws muaj ob qho tib si insoluble thiab soluble fiber. Hauv qee qhov, cov nplaim fiber ntau tau cuam tshuam nrog kev poob rog thiab tau pom tias yuav txo qis qab los noj mov, uas yog qhov tseem ceeb thaum koj sim tswj koj cov khoom noj muaj calorie kom tsawg ().

Ntau cov kev tshawb fawb tau pom tias kev noj haus fiber ntau dua ua rau lub cev yuag thiab ua rau lub cev rog dua.

Kev tshawb fawb ntawm 4,667 cov menyuam yaus thiab cov hluas pom tias kev rog rog poob 21% ntawm cov neeg muaj fiber ntau ntau dua piv rau cov neeg uas noj tsawg fiber ntau ().

Tsis tas li ntawd, kev tshawb nrhiav hauv 252 tus poj niam tau qhia tias rau txhua txhua ib gram nce ntawm kev noj zaub mov muaj fiber ntau, qhov hnyav dua li 0.55 phaus (0.25 kg) thiab rog poob los ntawm 0.25 ntawm feem pua ​​taw tes ().

Ntxiv rau, cov zaub mov muaj fiber ntau yuav pab kom lub cev tsis nyhav dhau sijhawm. Kev tshawb pom 18 lub hlis hauv cov poj niam pom tias cov uas muaj cov roj ntau ntau ua rau lub cev poob phaus ntau dua li cov uas tau noj tsawg - ua rau pom tias fiber ntau yog qhov tseem ceeb rau lub cev yuag ntev ().

Ntxiv butternut taub rau koj cov zaub mov yog ib txoj hauv kev zoo los txo kev tshaib plab thiab txhawb koj cov kev noj haus fiber ntau.

Tabtern squash muaj tsawg kawg hauv calories thiab tau ntim nrog fiber ntau - ua rau nws xaiv qhov zoo rau txhua qhov kev npaj ua kom yuag phaus.

Yuav Tso Tshuaj Ntxiv Li Cas Rau Koj Li Kev Noj Haus

Ntxiv butternut taub rau koj cov zaub mov yog qhov zoo tshaj ntawm kev txhim kho koj txoj kev noj qab haus huv tag nrho.

Nws yog cov khoom siv ntau yam uas sib xyaw zoo nrog ntau yam sib txawv - los ntawm cov qab zib rau qhov ntsim.

Ntawm no yog ob peb lub tswv yim rau kev sib xyaw butternut squash rau hauv cov tais diav hauv qab zib thiab savory:

• Txiav butternut squash rau hauv cubes thiab ci nrog txiv roj roj, ntsev, thiab kua txob rau nrawm, sab hauv tais.
• Sib pauv cov qos yaj ywm nrog butternut taub thaum ua cov ntawv kib.
• Sab saum toj cov zaub nyoos nrog roasted butternut squash rau txhawb ntawm fiber.
• Ntxiv cov khoom xyaw uas tseem ceeb rau hauv cov khoom ci, xws li khob cij thiab ncuav muffins.
• Siv cov hmoov butternut taub dag thiab txiv maj phaub mis los ua qab zib, cov kua mis.
• Pov pov chunks ntawm butternut squash rau hauv hearty stews.
• Ua cov neeg tsis noj nqaij kua zaub los ntawm kev sib xyaw taum, txuj lom, lws suav ntses, thiab taub ntim butternut.
• Khoom ua noj ua si tab sis ua kom sib xyaw nrog lub ntsej muag uas koj nyiam kom ntau cov nplej, nqaij, thiab nqaij ci rau nqaij ua hmo.
• Ntxiv cov zaub mov butternut rub tawm rau cov tais diav ua qab zib lossis siv nws cov kua pleev kom txias raws li cov ntses zom ntses.
• Mash siav butternut squash nrog ntsev, mis, thiab cinnamon rau creamy sab zaub mov.
• Noj cov roasted butternut squash alongside qe rau tshais hearty.
• Siv cov taub uas muaj taub ntau nyob hauv taub dag thaum ua pies lossis tarts.
• Ntxiv caramelized butternut squash rau khaus thiab frittatas.
• Siv butternut squash nyob rau hauv qhov chaw ntawm qos nyob rau hauv curry.
• Chais fwj nyias ntawm nyias butternut taub dag mus rau nyias cov zaub xam lav kom nws tsw qab thiab kev ntxhib los mos.
• Sim hauv koj chav ua noj los ntawm sim tawm butternut squash nyob rau hauv qhov chaw ntawm lwm cov hmoov txhuv nplej siab, xws li cov qos yaj ywm, taub dag, lossis qab zib.

Tabtern squash tuaj yeem muab ntxiv rau ntau qhov ntawm ob qho qab zib thiab zaub mov noj zaub mov txawv, xws li stews thiab pies.

Rau hauv qab Kab

Tabtern squash muaj ntau nyob rau hauv tseem ceeb cov vitamins, minerals, thiab tiv thaiv tus kab mob.

Qhov muaj calorie tsawg, kev noj haus nplua nuj rau lub caij ntuj no yuav pab kom koj poob ceeb thawj thiab tiv thaiv kab mob xws li mob qog noj ntshav, mob plawv, thiab hlwb poob qis.

Ntxiv rau, nws yog qhov ntau thiab yooj yim ntxiv rau ob qho tib si qab zib thiab savory tais diav.

Tsim kev zom cov khoom xyaw butternut kom haum rau kev noj haus yog qhov yooj yim thiab qab tshaj plaws los txhawb koj txoj kev noj qab haus huv.