Spaghetti Squash ọ dị mma maka gị? Eziokwu Nutrition na More

Ndinaya

• Jupụta na vitamin na mineral
• Ọgaranya na Antioxidants
• Nwere ike inye aka kwalite ahụike ahụike
• Na-akwado Ọnwụ Ibu
• Vasatail na-atọ ụtọ
• Mfe ịkwadebe
• Enweghi ike ibu nke onye obula
• Isi Okwu

Spaghetti squash bụ akwụkwọ nri na-atọ ụtọ n'oge oyi na-enwe maka ụtọ ya na ezigbo profaịlụ nri.

Ya na ahịhịa, skwọsh na zucchini nwere njikọ chiri anya, skwọsh nke spaghetti na-abata n'ọtụtụ nha, ụdị na agba dị iche iche, sitere na ọcha na-acha odo odo.

Ọ bụghị naanị na obere kalori na-ebu nri na-edozi ahụ kamakwa jikọtara ya na ọtụtụ uru ahụike.

Isiokwu a na-enyocha nri, uru, na ọghọm dị na spaghetti squash ma na-enye ndụmọdụ maka otu esi etinye ya na nri gị.

Jupụta na vitamin na mineral

Spaghetti squash bụ nri na-edozi ahụ, nke pụtara na ọ dị obere kalori mana ọ dị ọtụtụ n'ọtụtụ vitamin na mineral.

Karịsịa, spaghetti squash bụ ezigbo isi iyi, vitamin C, manganese, na vitamin B6.

Otu iko (gram 155) nke sel spaghetti skwọsh na-enye nri ndị a ():

• Calorisị: 42
• Carbs: 10 gram
• Eriri: 2,2 gram
• Protein: 1 gram
• Abụba: 0,5 gram
• Vitamin C: 9% nke Ntughari Kwa Dailybọchị (RDI)
• Manganese: 8% nke RDI
• Vitamin B6: 8% nke RDI
• Mmiri Pantothenic: 6% nke RDI
• Niacin: 6% nke RDI
• Potassium: 5% nke RDI

Spaghetti squash nwekwara obere thiamine, magnesium, folate, calcium, na iron.

Spaghetti squash dị obere kalori mana ọ nwere fiber, vitamin C, manganese, na vitamin B6.

Ọgaranya na Antioxidants

Antioxidants bụ ogige siri ike nke nwere ike inyere aka lụso ọgụ ọgụ, wee gbochie nrụgide oxidative ma belata mbibi nke mkpụrụ ndụ gị.

Nnyocha na-egosi na antioxidants nwere ike inye aka na igbochi ọnọdụ na-adịghị ala ala dịka ọrịa obi, ọrịa shuga, na ọrịa kansa ().

A na-ejikọ ahịhịa squash dị iche iche dị ka spaghetti squash na antioxidants.

Karịsịa, skwọsh nke oge oyi na-enye ọtụtụ beta-carotene - ihe nwere ike ịkụ mkpụrụ nke nwere ike inye aka kpuchido mkpụrụ ndụ gị na DNA site na mmebi (, 4).

Spaghetti squash bukwara na vitamin C, nke nwere okpukpu abụọ dị ka antioxidant ma egosikwa na ọ ga-arụ ọrụ dị mkpa na mgbochi ọrịa (,).

Spaghetti squash dị elu na beta-carotene na vitamin C - antioxidants abụọ nwere ike igbochi usoro na-adịghị mma ma belata ihe egwu gị nke ọrịa na-adịghị ala ala.

Nwere ike inye aka kwalite ahụike ahụike

Spaghetti squash bu ezigbo uzo nke eriri. Otu iko (155-gram) na-ebu ihe dị gram 2.2 - 9% nke mkpa gị kwa ụbọchị ().

Eriri na - eji nwayọ nwayọ agabiga na sistemu nri gị, na - agbakwunye nnukwu oche gị, nke na - akwalite oge niile ma na - ebelata afọ ntachi ().

Gbakwunye ihe oriri gị nwere ike ịba uru n'ọtụtụ akụkụ nke ahụike nri.

N'ezie, nchọpụta na-egosi na nri nwere eriri nwere ike ịba uru maka ịgwọ ọnọdụ dịka diverticulitis, ọnya afọ, ọnya afọ, na ọrịa reflux nke gastroesophageal (GERD) ().

Gbakwunye nanị otu ugboro abụọ nke spaghetti squash na nri gị yana ọtụtụ nri ndị ọzọ nwere fiber nwere ike ịkwalite oge niile ma mee ka usoro nri gị na-aga nke ọma.

Spaghetti squash nwere ọtụtụ eriri, nke nwere ike ịkwalite oge niile ma nyere aka n'ịgwọ nri nri dị ka diverticulitis, ọnya afọ, hemorrhoid, na GERD.

Na-akwado Ọnwụ Ibu

Spaghetti squash dị obere ma nwee nnukwu eriri, na-eme ka ọ bụrụ nhọrọ dị mma maka nri na-eri nri nke ọma.

Eriri na-akwado ịtalata ibu site na ime ka ume ghara imebi afọ gị ma mee ka ọ̀tụ̀tụ̀ shuga dị n'ọbara gị belata iji belata agụụ na agụụ (,).

Na mgbakwunye, jiri naanị calorie 42 kwa iko (gram 155), na-eji spaghetti squash dị ka obere kalori ọzọ n'ụkpụrụ dị ka gratin, casseroles, lasagna, ma ọ bụ pasta efere nwere ike inye aka kwalite ọnwụ.

Otu iko (gram 155) nke skwọsh spaghetti esiri nwere naanị 28% nke calorie nke otu iko (gram 242) nke spaghetti esiri esi ().

Spaghetti squash dị obere na calorie na eriri dị elu, na-eme ka ọ bụrụ nnukwu mgbakwunye na nri ọnwụ.

Vasatail na-atọ ụtọ

Spaghetti squash bụ akwukwo nri nke oge oyi nwere ezigbo ekpomeekpo na ụdị eriri na-arụ ọrụ nke ọma n'ọtụtụ ntụziaka.

Enwere ike ịme ya ngwa ngwa, sie ya, sie ya, ma ọ bụ ọbụlagodi maka nri dị ụtọ ma na-edozi ahụ.

Karịsịa, ọ bụ ihe na-ewu ewu maka pasta n'ihi na ọ nwere ike belata carb na calorie na-eri nri gị mgbe ị na-ekwe ka ụtọ ndị ọzọ dị na nhazi gị na-enwu.

Jiri spaghetti skwọsh n'ọnọdụ noodles ma jikọta ya na ihe ndị dị ka meatballs, marinara sauce, garlic, ma ọ bụ parmesan.

I nwekwara ike gbalịa ịkwanye ya iji mee ụgbọ mmiri spaghetti squash ma ọ bụ jiri ya na fritters, casseroles, ma ọ bụ hash browns.

Spaghetti skwọsh bụ vasatail mgwa. Nwere ike akpọọ nkụ, ghee ya, ma ọ bụ tinye ya na microwave ka ị jiri ya sie nri dị iche iche.

Mfe ịkwadebe

Spaghetti squash dị mfe iji kwadebe ma mee nnukwu obere carb iji dochie anya noodles na efere pasta kachasị amasị gị.

Iji malite, belata skwọsh na ọkara n'ogologo ma jiri mkpo wepụ mkpụrụ ya.

Na-esote, gbanye ọkara ọkara site na ntakịrị mmanụ oliv, oge nnu, tinye n'akụkụ-na-n'akụkụ na mpempe mmiri na akụkụ n'akụkụ ya na-eche ihu.

Ighe skwọsh na oven gị na 400 Celsius F (200 Celsius C) maka ihe dị ka 40-50 nkeji ma ọ bụ ruo mgbe ndụdụ-dị nro.

Ozugbo skwọsh gị zuru oke, jiri ndụdụ bepụ spaghetti-dị ka eriri.

N'ikpeazụ, mechaa oge ị họọrọ, ihe oriri, ihe ị ga - eri, dị ka galik, parmesan, marinara sauce, meatballs, ma ọ bụ veggies - ma rie ya dịka akụkụ nke nri na - atọ ụtọ ma na-edozi ahụ.

Kwadebe skwọsh spaghetti site na ịmịcha skwọsh, wepụchaa eriri ndị ahụ, ma gbakwunye ihe kachasị amasị gị.

Enweghi ike ibu nke onye obula

Ọ bụ ezie na spaghetti squash na-edozi ahụ nke ukwuu, enwere ụfọdụ ihe ị ga-ebu n'uche tupu ịtinye ya na nri gị.

Fọdụ ndị mmadụ nwere ike nfụkasị na akwụkwọ nri oyi dị ka spaghetti squash, nke nwere ike ibute mgbaàmà nrịanrịa nri, dịka hives, itching, ọzịza, na nsogbu nri ().

Ọ bụrụ n’inweta ihe mgbaàmà ndị a ma ọ bụ ihe mgbaàmà ọ bụla ọzọ mgbe ị risịrị ahịhịa spaghetti, kwụsị nri ozugbo wee gakwuru dọkịta gị.

Ọzọkwa, spaghetti squash dị obere na kalori.

Ọ bụ ezie na nke a nwere ike ịba uru dị ukwuu maka ndị na-achọ ịkwụsị ibu arọ, ọ dị mkpa iji zere ịbelata calorie nke ukwuu, dị ka mmachi calorie siri ike nwere ike ibelata ọnụ ọgụgụ nke ahụ gị (,)

Iji bulie uru ahụike nke spaghetti squash, họrọ nsị dị mma ma jikọta ya na nri ndị ọzọ na-edozi ahụ dị ka nri, ahịhịa, ngwa nri, abụba obi na-edozi ahụ, na protein na-edozi ahụ.

Spaghetti squash nwere ike ibute nri nri ma dịkwa obere kalori. Maka nsonaazụ kacha mma, jikọta ya na nri na ihe oriri ndị ọzọ dị mma.

Isi Okwu

Spaghetti squash bụ akwukwo nri oge oyi nke nwere vitamin, mineral na antioxidants.

N'ihi obere kalori na ọdịnaya dị elu nke eriri, ọ nwere ike inye aka nhalata ahụ ike na ahụ ike nri.

Gbalịa asara n'ọkụ spaghetti squash dị ka obere-carb ọzọ na pasta, yana veggies, protein, ọka niile, na abụba dị mma.