Iwe unogadzirira sei pukatsi kunoita kuti musiyano uite
Mapundu ane jam-akazara nemavitamini, mineral, uye phytonutrients uye ane zvakawanda zvishoma zveasita uye shuga pane kurondedzera butternut kana acorn squash.
Pumpkins inogona kugadzirwa nenzira dzakawanda , uye iwe unogona nyore nyore kuisa pukamu mune zvokudya zvakaderera-carb . Iko glycemic index inonyoresa, naizvozvo kana iwe une chirwere cheshuga, kunyatsocherechedza kudya kwaunoita uye funga kuishandisa mumari shoma.
Imwe pota ine mapundu, unogona kubika uye kudya mbeu .
Nhoroondo yePumpkin
Pumpkins, kufanana nedzimwe squash, inofungidzirwa kuti yakatanga kuNorth America. Ihwo huchapupu hwekare, mbeu dzinobatanidzwa nehupakati dzinosangana pakati pe7000 ne 5500 BC, dzakawanikwa muMexico.
Zvechokwadi chibereko, inorondedzerwa nesayenzi sechimiro che botanical berry, inonzi pepo, muzukuru wepedyo kumakucheka uye mavhenekeri.
Maererano neIndaneti Etymology Dictionary, izwi rechiChirungu rokuti "pumpkin" rinodzokera kuma1640s. Iko kushandura kwepompone, pumpion, zvinoreva, "maroni, pungu," iyo yakadzokera kuma1540, kubva kuMiddle izwi izwi pompon , kubva muchiLatin peponem (zita rechipo ) "melon," yakabva muchiGiriki pepon "melon . " Kutanga kushandiswa kwekutanga kwezwi rokuti "Pumpkin-pie " kunobva kuma1650s.
Carbohydrate uye Fiber Counts for Pumpkin
Nguruve inofungidzirwa sezvokudya zvishoma-asi, nenzira iyo inowanzogadzirirwa, yakadai sepayes uye yakakangwa, inotamirwa nehutu uye shuga yakasvibirira, inopa mapepa e-high-carb count uye dzimwe nguva rap rap.
| Kugadzirira kwepukimu | Carbs, fiber uye calorie inotora |
|---|---|
| ½ mukombe wepukimu yakasviba, cubed | 3.5 gramu ye net carbs, hafu ye gramu ye fiber, 15 makori |
| ½ mukombe wemakwenzi yakakanyiwa kana mashed yakabikwa | 6 gm net net carbs, 3.5 gramu ye fiber, 42 makori |
| 4 oz. yekasi yakasviba (¼ lb) | 7 gm net net carbs, 29 makori |
Glycemic Index uye Glycemic Mutoro wePumpkin
Nhamba yeglycemic yezvokudya ndiyo chiratidzo chekuwandisa kwekudya uye kukurumidza kwekudya kunosimudza shuga yako yeropa.
Chimwe chekunyorwa kwechinyorwa cheglycemic che "winter squash" chakashambadza chikamu che 41. Zvisinei, haina kutsanangura kuti ndeapi maitiro akaedzwa.
Iyo glycemic load yezvokudya inowirirana neyo glycemic index asi inotora kushandiswa kwehutano kuva nhoroondo. Rimwe glycemic load imwe ndiro yakaenzana nekudya 1 gramu yeglucose.
| Glycemic load of pumpkin |
|---|
| ½ mukombe wepukimu yekinzu cubed: 2 |
| ½ mukombe wemakwenzi yakakanyiwa kana mashed akabikwa: 3 |
| 4 oz. yehupu (¼ lb): 4 |
Utano Hutsva yePumpkin
Pumpkin ndiyo yakanakisisa inopa vitamini A uye dzose carotenes, kunyanya beta-carotene . Iyowo yakanaka yakanaka ye potassium, manganese, vitamini C, uye magnesium. Makedheni pungukinheni yakanaka yakanaka yevhitamini K. Mazhinji emapirtonutrients muhupu ave akaratidzwa ane antioxidant uye anti-inflammatory properties.
Nzira Yokugadzirira Pumpkin
Denge rinowirirana zvakanyanya. Isu tinowanzofunga nezvayo sechikamu chezvokudya zvinotapira, kunyanya kupoteredza nguva yekupedza uye yezororo. Asi nguruve inogona kuiswa mumidziyo yakawanda, yakafanana nedzimwe mhemberero dzechando, muzvingwa, chingwa, uye zviyo zvekudya zvokudya zvekudya. Uyezve, makedheni emakungu anowanikwa nyore nyore uye anokwanisa kushandisa kuti iwe unofanira kuwedzera iyi yemiriwo yakakosha kune iwe unodya gore rose.
Kana uine chikwata chakazara, nzira inonyanya kuigadzirisa ndeyokudzivirira masango kana mapepa munyama yekuvhima uye kubika muchoto kusvikira zvanyorova.
Zvadaro, sarudzai uye bvisa mapurita uye mbeu nembambo.
Low-Carb Recipes nePumpkin
| Low-carb mapepipe ane rungu |
|---|
| Nguruve yepumpkin ine pecan crust |
| Pumpkin cheesecake |
| Purogiramu yepumpkin nekisiki chezadzadza |
| Pumpkin pecan pancakes |
| Chingwa chepumpkin |
| Pumpkin apple custard |
| Instant pumpkin pudding |
| Nyika itsva pumpkin soup |
| Creamy spicy pumpkin soup |
| Ground nyuchi nenyuchi skillet kudya |
| Moto wepungu "cereal" |
Sources
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna uye Brand-Miller, Janette. "Tafura yepasi rose yeglycemic index uye glycemic load values: 2002." American Journal of Clinical Nutrition . Vol. 76, Nha. 1, 5-56, (2002).
- United States Dhipatimendi Rezvekurima. "Oxygen Radical Absorbance Capacity (ORAC) yeCheeded Foods, Release 2. May 2010.
- USDA National Nutrient Database ye Standard Reference, Release 21.