Indlela olungisa ngayo ithanga yenza konke umehluko
Amapumpu agcwele amavithamini, amaminerali, kanye nama- phytonutrients futhi anesitashi esincane kakhulu noshukela kunama-butternut noma i-squash egcwele.
Amapumpu angalungiswa ngezindlela eziningi , futhi ungakwazi kalula ukufaka ithanga ibe ukudla okuphansi-carb . Inkomba ye-glycemic iyingqayizivele, ngakho-ke uma unesifo sikashukela, qapha ngokucophelela ukudla kwakho futhi ucabange ukuyisebenzisa ngemali encane.
Enye i-perk enezimangwane, ungadla futhi udle imbewu .
Umlando wePumpkin
Amapumpu, njengenye i-squash, acatshangwa ukuthi avele eNyakatho Melika. Ubufakazi obudala kunazo zonke, imbewu ehlobene namathanga ephakathi kuka-7000 no-5500 BC, itholakala eMexico.
Ngokuyisithelo isithelo, ihlukaniswa ngokwesayensi njengendlela uhlobo berry botanical, okuthiwa pepo, umzala omncane kuya ukhukhamba kanye ikhabe.
Ngokwe-Online Etymology Dictionary, igama lesiNgisi elithi "ithanga" libuyela kuma-1640. Kuyinto ukuguqulwa kwe- pompone, i- pumpion, okusho ukuthi, "ikhabe, ithanga," elibuyela emuva kuma-1540, kusukela ngezwi lesiFulentshi elithi pompon , elisuka kwisiLatini peponem (igama lesibizo) "ikhabe," evela ku- pepon isiGreki . " Ukusetshenziswa kokuqala kwegama elithi "I-Pumpkin-pie " kuvela kuma-1650s.
Ama-carbohydrate nama-Fiber Counts for Pumpkin
Iphunga ibhekwa njengokudla okuphansi, kodwa, indlela ejwayele ukulungiswa ngayo, njengama-pie futhi egosiwe, i-caramelized ne-bhotela neshukela ensundu, inikeza amathanga ama-carb count and ngezinye izikhathi i-rap embi.
| Ukulungiselela ithanga | Ama-carbs, i-fiber nekhalori ayalwa |
|---|---|
| ½ indebe yeqabunga elihlaza, cubed | 3.5 amagremu we-carbs net, ingxenye yesigamu se-fiber, ama-calories angu-15 |
| ½ inkomishi yamathanga okuphekwe noma aphekiwe aphekiwe | 6 amagremu we-carbs net, i-3.5 gram ye-fiber, ama-kilojoule angu-42 |
| 4 oz. of ithanga eluhlaza (¼ lb) | 7 amagremu we-carbs net, ama-kilojoule angu-29 |
Index Index Glycemic kanye Umthwalo Glycemic for Pumpkin
Inkomba ye- glycemic yokudla iyinkomba yokuthi ukudla nokudla okusheshayo kuphakamisa kanjani ushukela wegazi.
Ucwaningo olulodwa lenkomba ye- glycemic ye "squash yasebusika" kubike isilinganiso esingu-41. Nokho, akusho ukuthi yiziphi izinhlobo ezihlolwe ngazo.
Umthwalo we-glycemic wokudla uhlobene nohlu lwe-glycemic kodwa kuthatha ubungani bokukhonza ukuthi bube yingxenye. Umthwalo we-glycemic of one ulingana nokudla 1 gram ye-glucose.
| Umthwalo weglycemic we ithanga |
|---|
| ½ indebe ye-ithanga eluhlaza: 2 |
| ½ inkomishi yamathanga okuphekwe noma aphekiwe okuphekwe: 3 |
| 4 oz. we ithanga (¼ lb): 4 |
Izinzuzo zezempilo zeLungu
Ithanga liwumthombo omuhle kakhulu wevithamini A nazo zonke i-carotenes, ikakhulukazi i- beta-carotene . Liwumthombo omuhle we-potassium, ama-manganese, i-vitamin C, ne-magnesium. Ithanga elikhonjiwe liwumthombo omuhle we-vitamin K. Amaningi ama-phytonutrients ehlathini aboniswe ukuthi anempahla e-antioxidant kanye ne-anti-inflammatory.
Indlela Yokulungisa Iphunga
Ithanga lihambisana kakhulu. Sivame ukucabanga ukuthi njengengxenye ye-dessert elimnandi, ikakhulukazi ezungeze ekwindla naseholidini lamaholide. Kodwa ithanga lingabandakanywa ezitsha eziyinhloko, kufana nezinye izigqoko zasebusika, ezinesobho, ngesinkwa, nasezinkolweni zasekuseni. Ukwengeza, ithanga elenziwe ekheniwe litholakala futhi litholakale ukusebenzisa ukuthi kufanele ungeze le yemifino enomsoco kakhulu kuwe ekudleni unyaka wonke.
Uma unayo ithanga lonke, indlela elula yokuyilungisa ukugoba izimbobo noma ummese emzimbeni ukuze ujike bese uyigcoba kuhhavini kuze kube lula.
Bese uyisuse bese ususa i-pulp kanye nembewu ngezinkuni.
Ukupheka okuphansi kwe-Carb nge-Pumpkin
| Izindlela zokupheka ezisezingeni eliphansi nge-ithanga |
|---|
| Iphunga lempumpane nge-pecan crust |
| Ikhekhe cheesecake |
| Iphunga lempumputhe ngokugcwalisa ukhilimu ushizi |
| Amapangcake e-pumpkin pecan |
| Isinkwa sephunga |
| I-apopkin custard yesitokisi |
| I-instant pudding yamathambo |
| Isobho lomhlaba we-ithanga elisha |
| Isobho se-pumpkin esiphunga elimnandi |
| I-Ground yenkomo ne-pumpkin skillet isidlo |
| Ithanga elishisayo "okusanhlamvu" |
Imithombo
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. "Ithebula lamazwe omhlaba we-glycemic index kanye nama-glycemic load values: 2002." I-American Journal of Nutrition Clinic . I-Vol. 76, No. 1, 5-56, (2002).
- UMnyango Wezolimo we-United States. "I-Oxygen Radical Absorbance Capacity (ORAC) Yokudla Okukhethiwe, Ukukhishwa 2. Meyi 2010.
- I-USDA Idatha Yomhlaba Kazwelonke Yezokudla Okubhekiselele ku-Standard Reference, Release 21.