Iko kuveza mapundu maitiro ekutsika kwemhuri yako here? Funga kaviri usati wanyura mbeu iyi gore rino.
Mbeu yepumpkin iri kutora mukana wekudya uye nekuda kwechikonzero chakanaka. Iko yakaderera-koriori, inoita kuti munhu ave neutano hwakanaka nekuda kwekuva iyo yakanakisisa inopa zinc, maprotheni, uye mafuta ane utano hwakanaka omega-3 , uyewo mamwe mavitamini nemaminera (kusanganisira mavitamini A, B, E uye K, iron , calcium , magnesium, potassium uye manganese, pakati pevamwe).
Uye iyo yakawanda yekuzadza fiber (3 gramu pa1 ¼ mukombe) unowanikwa apo unogunzva mbeu iyi yakaoma inobatsira kuchengetedza nzvimbo yayo kumusoro kwekirasi, asi hutano hwavo hunoita kuti ive yakanakisa yekuchengetedza nguva dzose gore rose.
Mind and Body
Nutsu uye mbeu semhando yehupukanana dzakakonzerwa ne omega-3 fatty acids, iyo yakaratidzwa kusimbisa utano hwemwoyo kuburikidza nekuderedza kuputika nekuvandudza zvimwe zviratidzo zvechirwere chepfungwa, kusanganisira ropa, triglycerides, uye cholesterol. Mafuta ePolunsaturated (kufanana ne-omega-3s) anoitawo basa rinokosha muhutano hwehuropi uye kugona kuita basa. Kutaura zvazviri, vana vanowana omega-3s yakakwana zuva rega rega vakavandudza unyanzvi hwokuverenga kana vachienzanisa nevaya vasingaiti.
Nenguva isipi, vana vakawanda vakaita sembeu yepukisi, kunyanya kana vachiuya kuzobatsira kuvhomora kunze kwepamu yavo pachavo.
Ganda Utano
Mbeu yepumpkin imwe yezvakanakisisa zvekudya zvezinc. Zinc inotora chikamu chinokosha mukudzivirira muviri, kuponda-kuporesa, uye hutano hwehutano nekubatsira kuchengetedza collagen uye kukurudzira ganda rekugadzirisa. Mbeu yepukato (shell on) yakakura pakunwa, asi nzvimbo dzakachengetedzwa (dzinonzi pepitas) dzinonyanya kushandiswa.
Iwe unogona kusasa pepitas pa yogurt, kottage cheese, gorosi, kana oatmeal, kana kuti uite gorola yako yakaderera ne mbeu dzomupukanana mumusanganiswa.
Nzira Yokugadzira Pumpkin Mbeu
Ndivanaani vanoyeuka kupinda mukati mehuni uye kubudisa gooey insides? Chandinoda chikamu chiri kudzipukuta uye kuchigadzira iwo kunonaka, crispy, nekukurumidza nyore!
Heino hupenzi hwangu hwakakangwa Yakakangwa Pumpkin Mbeu recipe:
Zvaunoda:
- Pumpkin
- Kuchengeta banga
- Dhawuni yakakura
- Colander
- Baking sheet
Danho 1: Endai kumunda wepukeni kana chimiro uye sarudzai mudikanwi wenyu waunoda.
Danho 2: Gadzirirai ovheni kusvika ku 300 °. Bvisa kubva kumusoro kwepungu yako. Kana ukashandisa zviduku kubika mupukanana, durai dzungu muzvikamu zvekuwana zviri nani kumbeu.
Danho rechitatu: Shingai kunze kwevas inn uye mbeu dzepungu uye kutamira kune colander.
Nhanho 4: Kusiyanisa mbeu kubva kuvas innards, kurasa mawere mumudziyo muduku uye kusiya mbeu mucolander. Rinisa mbeu dzakachena pasi pemvura inotonhora inotonhora. Mushure mekudzichenesa, iwe unoda kuvabata pakaoma nemucheka wepepa kana jira.
Nhanho 5: Chengetedza zvinyorwa zvako zvebhaka nekusasa mafuta epiritsi. Paridzai mbeu yenyu yepukisi mune imwechete yakatsetseka, ezvo musasese nekokusher munyu. Kana kumusoro neunofarira nguva yekuita-tanga kugadzira uchishandisa dzimwe pfungwa dzangu pasi apa!
Danho 6: Bika kwemaminetsi gumi nemaminitsi makumi maviri kana makumi maviri kana kusvika yegoridhe; kunonoka nzira yose usati wadya. Mbeu dzepumpkin dzakagadzirira kudya dzichava dzakanyanya kwazvo uye dzinononoka kupinda mukati. Zvingaita kuti jazz iwedzere marukisi ako asati apisa muchoto?
Edza zvimwe zvandinoda zvinonaka zvinokonzera (kune mbeu dzose kusvika ku3) mbeu:
Garlic uye Herb - kukandwa ne ⅓ mukombe Parmesan, supuni 1 kashiki yakakanyiwa, ½ teaspoon munyu uye 1 teaspoon yako yaunoda michero yakawanda se rosemary kana oregano
Munyu uye Vhiniga - 1 teaspoon munyu uye 2 kusvika ku 3 mapuji ewainiki
Cinnamon Sugar - 1 teaspoon granulated shuga uye 1 teaspoon pasi sinamoni
Tex Mex Taco - kusvetwa ne taco seasoning mix
Zvokudya - ½ teaspoon garlic powder, ½ teaspoon munyu, ¼ teaspoon cayenne pepper uye 1 teaspoon mafuta emuorivhi
Ne Joy Bauer, MS, RDN, CDN, Utano uye Nyanzvi Ongororo yeNBC's Today Ratidza uye nheyo yeNourish Snacks.
> Sources:
> Mats Johnson, et al. Omega 3/6 fatty acids yekuverenga vana: chirongwa chisinganzwisisiki, chiviri-bofu, chinonzi placebo-chengeteredzwa mumwana wechikoro ane makore 9 muSweden. Zvinyorwa zvevana Psychology uye Psychiatry, 2016.