Dzidza Sei Chikonzero Ichi Chibereko Chirongwa Chekudya
Inguva iyoyo yegore-nguva yekufadzwa nekunhuhwirira uye kunwa kwepungu. Dzungu ndeyekuwanda kudarika peji yepungu uye pikiti spiced latte-pumpkin inotakura zvakanyanyisa uye inowedzera kuwedzera kune chero kudya. Dzungu ndeyekudya kwemazuva ano, iyo inowedzera mavitamini A ( inokosha kuti utano hweziso huvepo ), fiber, uye minerals, kusanganisira potasium, iron uye magnesium (mbeu).
Imwe tsvakurudzo inoratidza kuti kukwirira kwakapfurikidza kwema magnesium kunogona kubatsira kuderedza insulin kudzivisa uye kudzivirira kukwirira kwehutano hweropa - zviviri zvinokonzera ngozi zvinogona kuwedzera mungozi ekurasikirwa nechirwere cheshuga .
Denge rinowanzoperera mumakhahydrates kupfuura mamwe mazvibereko.Zvino zvakarurama, mukungu zvirokwazvo muchero. Culinary nutritionist, Kristy Del Coro MS, RDN, CDN, inoti, "Pumpkin ndiyo chibereko, ndeyemhuri yeCucurbitaceae uye inowedzera mashizha kana yakagadzirirwa uchishandisa nzira yekucheka. (ivo vane utsi hwepamusoro hwehusi) hunoita kuti kuwedzerwa kwevhitamini A kuwedzerwa kana kunwa. Anotiwo, "Usakanganwa nezvembeu, mbeu dzepungu, zvisingaiti zvinonzi pepitas dzakapfuma mumafuta asina kuwanikwa (anogona kubatsira kuderedza cholesterol yakaipa), mapuroteni uye magnesium-zvinenge zvizere, kuzora zvakanyanya, korohaidhadhi snack . " Kana iwe usati uri mukucheka pombi yako uye kunyorera mbeu, unogona kutenga mbeu idzi muchitoro zvakare.
Chinangwa chokutenga zvakasiyana-siyana zvisingaiti.
Chii Chirongwa Chekudya Kwepumpkin?
1 cup yepukimu rine: ~ 80 makoriori, .7 g mafuta, 0,4 g mafuta akazara, 20 g ghydrohydrate, 7 g fiber, 8 g shuga, 2.7 g mapuroteni, 504mg potassium, 763% vitamini A, 17% vitamini C , 6% calcium, 19% iron
Chii Chirongwa Chekudya Kwemakungu?
1/4 mukombe wezvipuka mbeu yehupu: ~ 170 makorikori, 15 g mafuta, 2 g mafuta anozara, 6 g mafuta akawanda, 5 g mafuta mafuta, 3 g mahydrohydrate, 2 g fiber, 0 g shuga, 9 g mapuroteni, 0% vitamini A, 2% vitamini C, 2% calcium, 14% iron, 307mg magnesium
Ndinokaka Sei Gomba?
Mukutendeseka kwose, ichi hachisi chinhu chakareruka kuita, asi zvakakosha. Kana iwe uchida kugadzira cubes yepungu iwe unofanira:
1. Tanga kupisa huni yako kusvika ma 375 degrees.
2. Geza kunze kwepungu.
3. Durai dzungu muhafu uye mubudise mbeu uye tsvina chikamu.
4. Gezai mbeu uye muise panze yekugadzira.
5. Gurai dzungu muimba yepamusoro uye nyatsocheka ganda kunze kwekuti iwe unongova nyama yecungu.
6. Nyora nyama yecungu mukati memakumbo.
7. Tora pamwe nemafuta e-canola, zvinonhuwira seminamoni uye nutmeg (zvinotapira) kana sage uye garlic (inofadza).
8. Roast muchoto kusvikira wapedza - anenge maminitsi makumi matatu kana kuti kusvikira iwe unogona kupfura mazai edzungu neforogo.
9. Unogona kudya sezvinoita kana kuvhara makerubhi muzvokudya zvekudya kuti uite mash, soup kana kuwedzera, oatmeal, zviyo saladi, stews uye chilis.
Nokuda kwemamwe mazano pamusoro pokuti Ungaita sei Pumpkin:
Kubika Low Carbohydrate nePumpkin
Recipes with Pumpkin:
Wana kubika nhasi nepungu. Pasinei nokuti iwe unoshandisa tsvina kana mumaginha muviri wako uye mazai evorusiya uchakutendai.
Pumpkin Spice Muffins
Pumpkin Soup (kuti uite izvi zvishoma zvishoma zvinokonzera kuti uwane chikafu chisina mafuta pamukaka wakaoma-mafuta)
Ground Beef and Pumpkin Skillet Chikafu
Mbeu dzepumpkin (kubva kubhajiki kusvika kumapape pie yakatsvaga, zvisarudzo hazvigumi)
Sources:
> Linus Pauling Institute. Magnesium.
> Idya Zvakanaka Ontario. Zvamunoda kuziva nezve magnesium.