Funda ukuba Kutheni esi siThamo siNamandla okuNondla
Yilelo xesha lexesha lexesha lokunyamezela iphunga kunye neengcamango zompu. Iqoma likhulu kakhulu kunopayi yepukkin kunye neengxube ezixutywe nge-latte-pumpkin zithatha ngokugqithiseleyo kwaye kuyongezwa okulungileyo kunoma yisiphi isidlo. Ingqungquthela yindlu yamandla okutya okunomsoco, i-vitamin A enesityebi ( ebalulekileyo kwimpilo yamehlo ), i-fibre, kunye neemaminerali, kuquka i-potassium, isinyithi kunye ne-magnesium (imbewu).
Olunye uphando lubonisa ukuba ukuphakama okuphezulu kwe-magnesium kunokunceda ukunciphisa ukunyanzeliswa kwe-insulin kunye nokukhusela uxinzelelo oluphezulu lwegazi- izinto ezinobungozi ezimbini ezinokunyusa umngcipheko wokuba nesifo sikashukela .
Iphunga liqheleke ngokwemvelo kwi-carbohydrates kunezinye iziqhamo. Kunene, ithanga liyiqhamo. I-Kristy Del Coro MS, i-RDN, i-CDN, ithi, "Iqabunga lisiqhamo; lingumndeni weCucurbitaceae kwaye isona sininzi sisondlo xa silungiselelwa ngokusebenzisa inqubo yokugcoba. (banamaphuzu aphezulu omsi) angakwandisa ukuxutywa kwe-vitamin A xa itywala. Uthi, "Musa ukulibala malunga nembewu, imbewu yeengqungquthela, ngaphandle koko kuthiwa yi-pepitas inotyebi kwi-fatally unsaturated (enokukunceda ukunciphisa i-cholesterol embi), iiprotheyini kunye ne-magnesium-zizalisa kakhulu, izondlo ezinomsoco, i-carbohydrate ephantsi yokutyiwa . " Ukuba awuyikusika umpu wakho kunye nokuhlwaya imbewu, ungathenga le mbewu kwivenkile.
Nenjongo yokuthenga iintlobo ezingafaniyo.
Yiyiphi into yokutya okunomsoco wePumpkin?
1 inkomishi yamathanga iqulethe: ii-80 khalori, i -7 g g, i-0.4 g i-fat fatty, i-20 g i-carbohydrate, i-7 g i-fiber, i-8 g ishukela, i-2.7 g yeprotheni, i-504mg ye potassium, i-vitamin A engama-763%, i-vitamin A eyi-17%. , I-6% ye-calcium, i-19% yentsimbi
Yiyiphi iSondlo seNondlo yeMbewu yePumpkin?
I-1/4 indebe yembewu yeengqayi eluhlaza: ii-khalori ezingama-170, ama-15 g amanqatha, ama-2.5 g aneoli egcweleyo, 6 g i-fat g polyunsaturated, i-5 g i-fat-fatated fat, i-3 g ye-carbohydrate, i-2 g fiber, i-0 g ishukela, i-9 g iprotheni, i-0% i-vitamin A, i-2% ye-vitamin C, i-2% ye-calcium, i-14% yentsimbi, i-magnesium engama-307mg
Ndingayibetha njani ibhokhwe?
Kukho konke ukunyaniseka, oku akuyona into elula ukuyenza, kodwa kulungile. Ukuba uzimisele ukugubha ii cubes zamathanga kufuneka:
1. Phambi kokushisa i-oven yakho malunga nama-375 degrees.
2. Geza ngaphandle kwamathanga.
3. Sika umquba kwisiqingatha kwaye uhlambele imbewu kunye nenxalenye eqhelekileyo.
4. Hlanganisa imbewu kwaye ubeke eceleni ukuze utywe.
5. Yinqumle ithanga kumagumbi kwaye unqumle ngokucacileyo isikhumba uze ube yinyama yamathanga kuphela.
6. Yinqumle inyama yeengqimba zibe ngamacube.
7. Hamba ngeoli ye-canola, iziqholo ezinjenge-sinamoni kunye ne-nutmeg (i-sweet sweet) okanye i-sage kunye negarliki (efanelekileyo).
8. I-oast in oven kuze kube yenzeke-malunga nemizuzu engama-30 okanye ude ungeke ujikelele iikhabhi ze-ithanga ngemfoloko.
9. Ungadla ngokufana nokuba ushukumise ii-cubes kwiprosesa yokutya ukwenza imishoni, isobho okanye ukongezwa, i-oatmeal, i-salads ye-grain, i-stews ne-chilis.
Ukufumana ezinye iingcamango malunga nendlela yokupheka ithanga:
Ukupheka iCarbohydrate ephantsi neLungu
Ukupheka kunye nePumpkin:
Fumana ukupheka namhlanje ngamathanga. Ingaba usebenzisa i-fresh okanye unamathanga umzimba wakho kunye neengcamango zomncono ziya kukubulela.
I-pumpkin Spice Muffins
Iphunga isobho (ukwenza le ncinane i-creamier ungathatha indawo yobisi obungelona mafutha kwi-fat fat fat)
I-Below Beef and Pumpkin Skillet Meal
Imbewu yeTyhuphu (ukusuka kwi-barbecue ukuya kwi-pie ipayipi echitshiweyo, ukhetho alupheli)
Imithombo:
> Linus Pauling Institute. Magnesium.
> Yidla ngase-Ontario. Oko kufuneka ukwazi malunga ne-magnesium.