Puas yog Spaghetti Squash Zoo rau Koj? Cov lus qhia txog khoom noj khoom haus thiab ntau dua

Zoo Siab

• Ntim nrog Cov vitamins thiab Minerals
• Nplua nuj nyob rau hauv Antioxidants
• Yuav Pab Txhawb Nqa Digestive Health
• Txhawb Lub cev yuag
• Ntau yam thiab qab
• Yooj Yim Los Npaj
• Thov Tsis Txhob Tso Siab Rau Txhua Tus
• Rau hauv qab Kab

Spaghetti squash yog lub caij ntuj no zoo nkauj nyiam rau nws cov txiv ntseej tsw thiab cov khoom noj muaj txiaj ntsig zoo.

Txheeb ze rau taub, taub dag, thiab zucchini, spaghetti taub tau los ntawm ntau qhov ntau thiab tsawg, cov duab, thiab xim, xws li los ntawm-dawb rau tsaus txiv kab ntxwv.

Nws tsis yog tsuas yog muaj tsawg tsawg hauv calories thiab muaj cov khoom noj khoom haus zoo nkaus xwb tabsis nws tseem cuam tshuam nrog ntau cov txiaj ntsig kev noj qab haus huv.

Cov ntawv sau no xyuas cov khoom noj muaj txiaj ntsig, muaj txiaj ntsig, thiab muaj peev xwm txo qis ntawm spaghetti taub thiab muaj cov lus qhia txog yuav ua li cas ntxiv nws rau hauv koj cov zaub mov noj.

Ntim nrog Cov vitamins thiab Minerals

Spaghetti squash yog zaub mov muaj txiaj ntsig-tuab, txhais tau tias nws tsis tshua muaj calories tab sis muaj ntau yam tseem ceeb ntawm cov vitamins thiab minerals.

Hauv tshwj xeeb, spaghetti squash yog cov khoom siv zoo ntawm cov ntoo, vitamin C, manganese, thiab vitamin B6.

Ib khob (155 grams) ntawm kev ua noj spaghetti squash muab cov khoom noj hauv qab no ():

• Cov calories: 42
• Carbs: 10 grams
• Fiber ntau: 2.2 grams
• Cov protein ntau: 1 gram
• Rog: 0.5 grams
• Vitamin C: 9% ntawm Cov Hnub Siv Txhua Hnub (RDI)
• Manganese: 8% ntawm RDI
• Vitamin B6: 8% ntawm RDI
• Pantothenic acid: 6% ntawm RDI
• Niacin: 6% ntawm RDI
• Cov poov tshuaj: 5% 5 ntawm RDI

Cov taub taub me me kuj muaj mentsis thiamine, magnesium, folate, calcium, thiab hlau.

Spaghetti squash tsis tshua muaj calories tab sis muaj fiber ntau, vitamin C, manganese, thiab vitamin B6.

Nplua nuj nyob rau hauv Antioxidants

Antioxidants yog cov haib uas yuav pab tua dawb radicals, yog li tiv thaiv oxidative kev nyuaj siab thiab txo kev puas tsuaj rau koj lub hlwb.

Kev tshawb fawb qhia pom hais tias cov tshuaj antioxidants tuaj yeem pab tiv thaiv cov kab mob xws li mob plawv, ntshav qab zib, thiab mob cancer ().

Lub caij ntuj no khaus muaj ntau yam zoo li spaghetti taub yog ntim nrog tshuaj tiv thaiv kab mob.

Hauv tshwj xeeb, lub caij ntuj no taub hau ntau ntawm beta-carotene - cov xim cog rau cov nroj tsuag uas tuaj yeem pab tiv thaiv koj lub hlwb thiab DNA los ntawm kev puas tsuaj (, 4).

Spaghetti squash kuj tseem muaj cov vitamin C, uas ntau dua li cov tshuaj tiv thaiv kab mob antioxidant thiab tau pom tias ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv kabmob (,).

Kev noj zaub mov Spaghetti muaj ntau nyob rau hauv beta-carotene thiab vitamin C - ob lub tshuaj tiv thaiv kab mob uas tuaj yeem tiv thaiv kev tsim dawb dhau thiab txo koj txoj kev pheej hmoo ntawm cov kab mob mus ntev.

Yuav Pab Txhawb Nqa Digestive Health

Spaghetti squash yog qhov ua kom zoo ntawm cov roj. Ib lub khob (155-gram) rau pob 2,2 grams - 9% ntawm koj qhov kev xav tau niaj hnub nyob rau ().

Fiber ntau maj mam txav los ntawm koj qhov kev zom zaub mov, ntxiv ntau rau koj cov quav, uas txhawb nqa kom tsis tu ncua thiab cem quav ().

Noj koj li kev noj haus fiber ntau yuav muaj txiaj ntsig ntau yam ntawm kev ua kom lub plab huv.

Qhov tseeb, kev tshawb fawb qhia tau tias kev noj haus fiber ntau tuaj yeem muaj txiaj ntsig zoo rau kev kho mob xws li diverticulitis, mob plab hnyuv, hemorrhoids, thiab gastroesophageal reflux disease (GERD) ().

Ntxiv rau ib lossis ob pluag noj spaghetti taub rau koj noj nrog rau lwm cov zaub mov muaj fiber ntau tuaj yeem ua kom tsis tu ncua thiab ua kom koj lub plab zom mov zoo.

Spaghetti squash muaj cov tshuaj fiber ntau, uas tuaj yeem txhawb kev tsis tu ncua thiab kev pab hauv kev kho cov teeb meem zom zaub mov zoo li diverticulitis, mob plab hnyuv, hemorrhoids, thiab GERD.

Txhawb Lub cev yuag

Spaghetti squash tsis tshua muaj calorie ntau ntau tab sis muaj fiber ntau, ua rau nws xaiv cov khoom noj zoo rau kev noj zaub mov kom poob phaus.

Cov fiber ntau txhawb lub cev poob los ntawm kev ua kom koj lub plab zom zaws thiab ua kom koj cov piam thaj hauv ntshav kom txo tau qhov tshaib plab thiab tsis qab los (,).

Ntxiv rau, tsuas yog 42 calories rau ib khob (155 grams), siv spaghetti squash ua qhov tsis tshua muaj calorie nyob rau hauv cov zaub mov txawv li gratin, casseroles, lasagna, lossis pasta tais yuav pab txhawb kom poob phaus.

Ib lub khob (155 grams) ntawm kev ua noj spaghetti squash tsuas muaj 28% ntawm calories ntawm ib lub khob (242 grams) ntawm spaghetti ().

Spaghetti squash tsis tshua muaj calories thiab muaj fiber ntau, ua rau nws ntxiv zoo rau lub cev yuag phaus.

Ntau yam thiab qab

Spaghetti squash yog zaub rau lub caij ntuj no uas muaj qhov qab thiab cov ncauj ntxig zoo nkauj uas ua haujlwm zoo hauv ntau cov zaub mov txawv.

Nws tuaj yeem yooj yim muab ci, hau, ncu lossis ua microwaved kom muaj lub siab tawv thiab noj zaub mov zoo.

Hauv kev, nws yog qhov nrov hloov rau cov nplej zom vim nws tuaj yeem txo cov carb thiab calories ntawm koj cov zaub mov thaum uas cia lwm cov tsw qab hauv koj daim ntawv qhia ci.

Siv spaghetti squash nyob rau hauv qhov chaw ntawm cov noodles thiab khub nws nrog cov khoom xyaw xws li meatballs, marinara sauce, qej, los yog parmesan.

Koj tuaj yeem sim ua nws cov khoom ua los ua spaghetti squash tej nkoj nquam lossis siv nws hauv cov fritters, casseroles, lossis hass browns.

Spaghetti taub yog ib yam muaj ntau. Koj tuaj yeem ci, ci lossis microwave nws siv rau hauv ntau cov zaub mov txawv.

Yooj Yim Los Npaj

Spaghetti squash yog qhov yooj yim los npaj thiab ua qhov zoo qis-carb hloov rau cov mij hauv koj cov zaub mov nplej zom uas nyiam.

Txhawm rau pib, txiav cov kab ua yeeb yam hauv ib nrab ntev thiab txhuam tawm cov noob nrog rab diav.

Tom ntej no, maj mam ua txhua ib nrab nrog me ntsis ntawm txiv roj roj, lub caij nrog ntsev, thiab muab ib sab tso rau ntawm ib daim ntawv ci nrog rau sab txiav sab.

Ci lub qhov taub tso rau hauv koj qhov cub ntawm 400 ° F (200 ° C) li ntawm 40–50 feeb lossis kom txog thaum kev sib tw.

Thaum koj lub taub hau siav siav, siv rab rawg los txhuam qhov spaghetti xws li strands.

Thaum kawg, ua tiav nws nrog koj xaiv cov khoom ua si, kua ntsw, thiab toppings - xws li qej, parmesan, marinara sauce, meatballs, lossis veggies - thiab txaus siab ua ib feem ntawm cov zaub mov qab thiab zoo noj.

Npaj spaghetti squash los ntawm ci qhov qhia, tawm ntawm cov strands, thiab ntxiv rau koj nyiam toppings.

Thov Tsis Txhob Tso Siab Rau Txhua Tus

Txawm hais tias spaghetti squash yog cov khoom noj muaj txiaj ntsig zoo, muaj qee yam yuav tau khaws rau hauv siab ua ntej ntxiv rau koj cov khoom noj.

Qee tus neeg yuav ua xua rau cov zaub caij ntuj no zoo li spaghetti squash, uas tuaj yeem ua rau cov tsos mob ua xua zaub mov, xws li ua xua, khaus, o, thiab teeb meem ntawm lub plab ().

Yog tias koj ntsib cov no los yog lwm cov kev mob tshwm sim tom qab noj spaghetti squash, tsum tsis txhob noj tam sim ntawd thiab sab laj nrog koj tus kws kho mob.

Ntxiv mus, spaghetti squash muaj tsawg kawg hauv calories.

Thaum qhov no yuav pab tau zoo rau cov uas tab tom nrhiav kom yuag, nws yog ib qho tseem ceeb kom tsis txhob txiav cov calories ntau dhau, vim tias txwv tsis pub kom yuag tsawg yuav ua rau koj lub cev noj tsis txaus (,).

Txhawm rau kom muaj txiaj ntsig zoo ntawm kev noj qab haus huv ntawm spaghetti squash, xaiv cov toppings noj qab haus huv thiab sib txuas nws nrog lwm cov zaub mov muaj txiaj ntsig zoo li veggies, tshuaj ntsuab, txuj lom, roj zoo rau lub plawv, thiab cov rog rog.

Spaghetti squash tuaj yeem ua rau ua xua cov zaub mov thiab yog cov calories tsawg heev. Txog qhov zoo tshaj plaws, txuas nws nrog lwm cov zaub mov zoo thiab toppings.

Rau hauv qab Kab

Spaghetti squash yog lub caij ntuj no zaub uas nplua nuj nyob hauv cov vitamins, minerals, thiab antioxidants.

Vim nws cov calories tsawg thiab cov ntsiab lus fiber ntau, nws yuav pab kom yuag thiab lub plab zom mov.

Sim ua cov kaus poom taum thiab taub zoo ua rau cov nplej zom, ua ke nrog veggies, muaj protein ntau, cov nplej zom tag nrho, thiab cov rog zoo.