I-Butternut squash, eyaziwa nangokuthi ithanga le-butternut e-Australia naseNew Zealand, ingenye yezindawo ezithandwa kakhulu ebusika. Unomsoco ofanayo kumathanga , nakuba une isitashi futhi ushukela okwedlula ithanga. Njengamanye ama-squashes, imbewu ingadliwa futhi idliwe .
Indlela elula yokulungisa u-squash we-butternut ukuwugcoba ngokuwahlukanisa ngesigamu (ubude obude), ukukhipha imbewu, nokuwabhaka ngo-350 F kuze kube lula (imizuzu engaba ngu-40 kuya kwengu-60, kuye ngokuthi usayizi).
I-Carbohydrate ne-Fiber Counts
I-Butternut u-squash ingalungiswa ngezindlela ezihlukahlukene. Nakhu ama-carbohydrate nezinombolo ze-fiber zezingxenye ezahlukene nezindlela zokulungiselela:
- I-1/2 indebe eluhlaza okwesibhakabhaka e-butternut cubed: 7 amagremu we- carbohydrate esebenzayo (nets) , kanye no-1.4 amagremu we-fiber nama-khalori angu-32.
1/2 indebe ephekwe i-butternut u-squash, egcotshwe: ama-gramu angu-10 we-carbohydrate enetheni, kanye no-2 amagremu we-fibre nama-49 kilojoule.
I-1 inkomishi yabhaka u-squash butternut, i-cubed: 14.9 amagremu we-carbohydrates enetheni, kanye nama-6.6 amagremu we-fibre nama-khalori angu-82.
- 1 oz. i-squash eluhlaza okwesibhakabhakeni: ama-gramu angu-3 we-carbohydrat esebenzayo (net), kanye no-5 amagremu we-fibre nama-13 kilojoule.
- 4 oz. i-squash eluhlaza okwesibhakabhaka (¼ lb): 11 amagremu we-carbohydrat esebenzayo (nets), kanye no-2.5 amagremu we-fibre nama-calories angu-50.
I-Index ye-Glycemic
U-squash we-Butternut unomdwebo we-glycemic we-51 we-80-gram wokukhonza, okungaba cishe i-1/3 indebe. Ucwaningo olulodwa lwe-glycemic index of squash yasebusika lonke lwabikwa isilinganiso sama-41.
Kungenzeka ukuthi esinye sezizathu ze-glycemic index of squashs ebusika yilezi ezinye zezinto ezabekwe eceleni njenge-starch empeleni uhlobo lwe-fibre e-soluble , engase ibe nomthelela we-antioxidant.
Umthwalo we-Glycemic
Nakuba inkomba ye-glycemic ye-butternut u-squash isilinganiselwe isikwashi sasebusika, umthwalo we-glycemic uphansi ku-3 uma ukhonza u-80-gram.
Lesi sibalo se-squash ecacile ngaphandle kwe-seasoning noma ibhotela.
Izinzuzo zezeMpilo
I-Butternut u-squash ungumthombo omuhle kakhulu wekhalori, u-vithamini A, i-vitamin C, nayo yonke i-carotenes, ikakhulukazi i- beta-carotene . Liwumthombo omuhle we-potassium, ama-manganese, i-vitamin B6 ne-magnesium.
Ukukhetha nokugcina
Njengokuba njalo ngemikhiqizo esisha, u-squash obunzima ngobukhulu bayo buzobe buhle futhi bubukeke kahle. Khetha isikwashi esinesikhumba esingonakali. Zingagcinwa zonke izinyanga eziningana uma izinga lokushisa ligcinwa cishe ku-50 kuya kwezingu-60 F. Uma seziqedile, zidinga ukumbozwa futhi zifriji futhi zizogcina izinsuku ezingu-3 kuya kwezingu-5.
Imithombo:
> Atkinson FS, Foster-Powell K, uBrand-Miller JC. Amathebula Wamazwe Omhlaba Ye Index Glycemic kanye nama-Glycemic Load Values: 2008 . Ukunakekelwa yisifo sikashukela 2008; 31 (12).
Nara K, Yamaguchi A, Maeda N, Koga, H. Antioxidative Umsebenzi we-Water-Soluble Polysaccharide kuLukoma Izithelo (Cucurbita Maxima Duchesne). I-Bioscience, i-Biotechnology, ne-Biochemistry . June 2009; 73 (6): 1416-8.
> Uhulumeni waseQueensland, uMnyango Wezolimo Nezokudoba. Ukukhiqizwa Kwezimakethe nama-Grammas. Kubuyekezwe Mashi 12, 2014.
> I-United States uMnyango Wezolimo (USDA), Isevisi Yokucwaninga Ngezolimo. Idatha kaZwelonke yokuThuthukiswa kweziNdawo zeSikhumenti Esijwayelekile, Ukukhululwa 28, 2016.