Maoriki muMapukimu Mbeu Nehutano Hwayo Zvipo
Mbeu yepumpkin ndiyo inogutsa inogutsa kune vakawanda vanodya vane utano vanofarira zvokudya zvinotyisa. Ndiani asingadi shoma shoma yembeu? Asi kana iwe uchivaita pamba kana kuvatenga muchitoro zvinogona kuita mutsauko muhupu mbeu mbeu makemikari uye mbeu yepukatsi kudya.
Maoriro muPumpkin Mbeu
| Purokinu Mbeu Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 Kushumira (100 g) | |
| Per Serving | % Daily Value * |
| Majiro 126 | |
| Maoriki anobva kuFat 45 | |
| Total Fat 5g | 8% |
| Saturated Fat 1g | 5% |
| Polyunsaturated Fat 2.5g | |
| Monounsaturated Fat 1.7g | |
| Sodium 5mg | 0% |
| Potassium 261mg | 7% |
| Carbohydrate 15g | 5% |
| Dhiyabhorosi Fiber 5g | 20% |
| Protein 5g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 0% · Iron 5% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Chinhu chakaipa pane mbeu dzepukkin ndeyekuti zvakaoma kudya kamwe kushumira. Rimwe chete-rimwe chete rinoshanda rinenge mbeu 85. Ndeipi nguva yekupedzisira iwe uchitarisa mbeu dzako dzomukati usati wazvikanda mumuromo wako? Hazvirevi kuti ani zvake anoita.
Asi kunyange kana uchidyisa, iwe uchiri kugovera muviri wako nekudya kwakanaka-nguva yakawanda yenguva. Mbeu yepumpkin isina mafuta akawedzerwa, bhotela, munyu, kana nguva inokonzera kukura kwakanaka kwemafuta maviri ekudzivirirwa uye e-polyunsaturated (anozivikanwawo se "mafuta ane utano"), akaderera mu sodium, uye akareba mune mapuroteni, kunyanya kune zvokudya zvinonaka.
Kushanda kamwechete kwepukanana mbeu inopa magiramu 15 emakinhydrate, asi magumi gumi chete ematokari emarara . Izvowo ndizvo zvinokonzera magnesium, phosphorus, uye zinc, maererano neA USDA.
Utano Hutsva yeMapukisi Mbeu
Chinhu chakanakisisa pamusoro pembeu yepukanana ndiyo nhamba yekudya-yakanaka yefiber iwe unowana kana iwe uchidya.
Kudya fiber kunokubatsira kuti udzivise zvishuvo zvisina kufanira zvekuda uye udye zvishoma zuva rose zuva rose. Kana uri kuedza kusvika kana kuchengetedza hutano hwakanaka, fiber ishamwari yako.
Asi kwete mbeu dzose dzomupukanana dzinopa zvakafanana. Kana uchitenga kushandiswa kana mbeu yakaiswa pamapukisi, iwe unogona kuwana imwe mazamu emufuta uye sodium.
Semuenzaniso, mabhii akakurumbira emupukisi mbeu mapatete ayo waunoona mumasipi e candy anogona kupa 3 gramu yemafuta uye inokwana 815 milligrams ye sodiyamu imwechete inoshumira.
Uye zvakadini kana iwe ukaita mbeu yako yepungu pamba? Zvizhinji mapeji zvinoda kuti iwe ugochera mbeu mumafuta kana mafuta uye usasa munyu pamusoro. Iyi ndiyo nhamba yaunoda kuwedzera (yekaseji yakazara) kana ukashandisa maitiro ekugadzira.
- Kana iwe ukacheka mbeu mune imwe puniji yebhotela, wedzisa 102 makoriori, 12 gramu emafuta, ma gramu manomwe emafuta akazara uye 2 milligrams ye sodium.
- Kana iwe uchicheka mbeu muhupuni imwe yemafuta emuorivhi kuwedzera 119 makorikiti, 14 magamu emafuta, 1,9 gm emafuta akazara (asi 10 gm emafuta monounsaturated uye 1.4 gramu emafuta e-polyunsaturated) uye zero sodium.
- Kana iwe ukasasa imwe teaspoon yemunyu pahombe yako yakawanda yembeu yakakangwa, wedzera 2325 milligrams ye sodium kusvika kune chikafu chesepeji yose uye ugovere mutengo iwoyo nehuwandu hwehutachiwana kuti uone kuti yakawanda-inowedzera sodium iwe uchadya.
Nzira Yokugadzira Pumpkin Mbeu
Kugadzira mbeu yepukisi iri nyore. Ingoitevera matanho aya.
- Mushure mokunge iwe ubvisa mbeu kubva pakungu, vatsukise zvakakwana uye ubvise chero tsvina, yakasviba yakasanganiswa nayo.
- Ivaise mumudziyo uye uwedzere mafuta kana kuunganidza kana uchida. Munyu ndiyo inonyanya kuzivikanwa, asi iwe unogonawo kuedza paprika, chikapu, pemesan kana kuIndia zvinonhuwira. Vamwe vanhu vanoda kutora kwakanaka uye kuwedzera shuga, shuga yakaoma kana sinamoni.
- Paridza mbeu yacho mucheka mutsvuku pahombe huru yeji.
- Isa panzvimbo yehuni ye-300-degree yehutendi yepamusoro kwemaminitsi makumi matatu.
- Rega mbeu yako yemapukirwe inotonhora zvishomanana usati wavhara.
Apo bundu rako rembeu rakagochwa uye rakanyungudutswa, vanyorise muzvigadziriswa zvisina kuvhara uye uchengetedze pasheji yekunze.
Nzira Dzakanaka Dzakashandisa Mbeu Dzinopisa
Ichokwadi kuti iwe unogona kubata zvishoma zviduku zvemupukanana kuti utye pane chero nguva.
Kunyangwe, iwe uchatonga zvikamu zviri nani kana iwe usingazvidye zvakananga kubva muhombe huru. Pane kudaro, ona zvidimbu zvepasipuni kubva mubhodhoro kana tub uye uzviise mumudziyo.
Mbeu yepumpkin inogadzirawo mahombekiti makuru emasobho uye saladi. Kana iwe uchida kuita wraps ine utano, iwe unogonawo kukanda zvishoma mumutambo wokukomberedza nehumus hummus zvokudya zvinonaka, zvinotyisa. Kana uchida mazai mangwanani, iwe unogonawo kuasasa pamusoro pezai mazai.