Butternut squash, iyo inozivikanwa seye butternut dzungu muAustralia neNew Zealand, ndeimwe yezvinozivikanwa zvikuru mumadhora echando. Iine mishonga yakafanana kune yekinhu , kunyange iine starch yakawanda uye shuga kupfuura yekungu. Kungofanana nedzimwe tsvina, mbeu dzinogona kubikwa uye kudyiwa .
Nzira iri nyore yekugadzira asiternut squash ndeyokucheka nekuiparadzanisa iyo hafu (kureba kwayo), kubudisa mbeu, uye kuibika pa 350 F kusvika zvinyorova (anenge 40 kusvika 60 maminitsi, zvichienderana nehukuru).
Carbohydrate uye Fiber Counts
Butternut squash inogona kugadzirwa nenzira dzakasiyana-siyana. Heano ma carbohydrate uye fiber zvikamu zvezvikamu zvakasiyana uye nzira yekugadzirira:
- 1/2 mukombe wakajeka asiternut squash cubed: 7 gramu ehutano (net) makhahydrati , pamwe nemigiramu 1,4 ye fiber uye 32 makori.
1/2 mukombe yakabikwa asiternut squash, yakasviba: 10 gramu yematekheni ehydrohydrates, uye 2 gramu ye fiber uye 49 makori.
1 kapu yakabikwa butternut squash, cubed: 14.9 gm net netamidhawidrates, pamwe ne6.6 gm fiber uye 82 makori.
- 1 oz. mahwende asikoniti squashi: 3 gramu ehutano (net) makhahydrates, pamwe .5 gramu e fiber uye 13 makori.
- 4 oz. mahwindo asikoni (squid) (ΒΌ lb): 11 magamu emagetsi (net net) makhahydrates, pamwe nema2,5 gm fiber uye 50 makori.
Glycemic Index
Butternut squash ine glycemic index ye 51 ye 80-gramu yekushandira, iyo inenge inenge 1/3 mukombe. Imwe glycemic index yekuongorora yechando squash sezvakazara inonzi inenge yepamusoro ye 41.
Zvinogona kuva kuti chimwe chezvikonzero zvehuwandu hwechidiki cheglycemic index yechando chakanaka ndechokuti zvimwe zvezvaive zvakarongerwa sekuti starch ndiyo chaiyo yakasanganiswa fiber , iyo inogona kunge ine antioxidant yakaipa.
Glycemic Load
Kunyange zvazvo glycemic index yeforlowut squash inononoka kwekoroshi yechando, glycemic load iri pasi pa3 kune 80-gramu inoshumira.
Ichi chiyero chiri chega squash pasina chero nguva yekudya kana bhotela.
Health Benefits
Butternut squash inoyevedza, inotori-calorie inobudisa fiber, vitamini A, vitamini C, uye zvose carotenes, kunyanya beta-carotene . Iyowo yakanaka yakanaka ye potassium, manganese, vitamin B6, uye magnesium.
Kusarudzwa uye Kuchengetedza
Sezvo nguva dzose nezvibereko zvitsva, squash inorema nokuda kwehukuru hwayo ichava yakatsva uye yakanyanya. Sarudza squash ine ganda risina kukuvara. Zvinogona kuchengetwa zvakakwana kwemwedzi inoverengeka kana kutonhora kuchichengetedzwa mukati ma50 kusvika ku60 F. Kana vachinge vatemwa, vanofanirwa kuvharwa uye kuratirwa firiji uye vachachengetedza mazuva matatu kusvika ku5.
Sources:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index uye Glycemic Load Values: 2008 . Chirwere cheshuga 2008; 31 (12).
Nara K, Yamaguchi A, Maeda N, Koga, H. Antioxidative Basa reMvura-Soluble Polysaccharide muPumpkin Fruits (Cucurbita Maxima Duchesne). Bioscience, Biotechnology, uye Biochemistry . June 2009; 73 (6): 1416-8.
> Queensland Government, Department of Agriculture and Fisheries. Kutengeserana Kwemabhizimisi ePumpkins uye Grammas. Yakarongwa musi waChirungu 12, 2014.
> United States Dhipatimendi Rezvekurima (USDA), Agricultural Research Service. National Nutrient Database yeTeal Reference, Release 28, 2016.