Funda ukuthi kungani lezi zithelo ziMandla okuNondla
Yisikhathi sesikhathi sonyaka ukujabulela iphunga kanye ukunambitheka ithanga. Iphunga lingaphezu kwephayi yamathanga kanye nefuthe elikhishwe i-latte-ithanga lithatha ukuxhasana okukhulu futhi kuyinto enhle kakhulu kunoma yisiphi isidlo. Ithanga liwumthombo wamandla okudla okunomsoco, otholakala ku-vitamin A ( ebalulekile impilo ye-eye ), i-fiber, namaminerali, kuhlanganise ne-potassium, i-iron ne-magnesium (imbewu).
Olunye ucwaningo lubonisa ukuthi ukuphakama okuphakeme kwe-magnesium kungasiza ekunciphiseni ukuvimbela i- insulin futhi kuvimbele ukucindezela okukhulu kwegazi - izici ezimbili ezingozini ezingakhuphula ingozi yokuthuthukisa isifo sikashukela .
Iphunga libuye linciphise ngokwemvelo kunezinye izithelo. Kulungile, ithanga empeleni isithelo. I-Kristy Del Coro MS, i-RDN, i-CDN, ithi, "Ithanga liyisithelo; lingumndeni wakwaCucurbitaceae futhi linomsoco omningi kakhulu lapho lilungiswa ngokusebenzisa inqubo yokugcoba. I-pumpkin yokugcoba ngamanye amafutha angenayo i-unsaturated, njenge-grapeseed noma i-canola (banamaphuzu aphakeme angabhemi) angathuthukisa ukumunwa kwe-vitamin A lapho kulayiswa. Futhi, indlela yokugcoba izothumela i-caramelization yomshukela wemvelo ukuze uthole ukunambitheka okungcono. " Uthi futhi, "Ungakhohlwa ngembewu; imbewu yamathambo, ngaphandle kwalokho okubizwa ngokuthi i-pepitas inothile ngamafutha angenalutho (angasiza ekunciphiseni i-cholesterol embi), amaprotheni ne-magnesium-ziyi-filling, izakhi ezinomsoco, i- carbohydrate ephansi ukudla okulula . " Uma ungangeni ekunqumeni ithanga lakho bese ugosa imbewu, ungathenga lezi zimbewu esitolo.
Hlela ukuthenga ukuhluka okungaqinisekisiwe.
Iyini Ukuqukethwe Okunomsoco Kwempumputhe?
I-1 cup ye ithanga iqukethe: ~ ama-calories angu-80, ama-.7 g, amafutha angu-0.4 g anamafutha, i-20 g carbohydrate, i-7 g fiber, u-8 g ushukela, i-2.7 g yamaprotheni, ama-504mg we-potassium, i-vitamin A engu-763%, i-vitamin A engu-17% , 6% i-calcium, i-19% yensimbi
Iyini Ukuqukethwe Okunondlo Kwembewu Yamapumpu?
1/4 indebe yezinhlamvu eziluhlaza: ama-kilojoule angu-170, ama-15 g amafutha, amafutha ama-2.5 g amaningi, amafutha ayi-9 g ama-polyunsaturated, amafutha ama-mon monassaturated ama-3 g, i-3 g carbohydrate, i-2 g fiber, i-0 g ishukela, i-9 g amaprotheni, i-0% i-vitamin A, i-2% ye-vitamin C, i-2% ye-calcium, i-14% yensimbi, i-magnesium engu-307mg
Ngibamba kanjani ihlenge?
Ngokwethembeka konke, lokhu akuyona into elula ukuyenza, kodwa kufanelekile. Uma uhlose ukugcoba ama-cubes we ithanga kufanele:
1. Phambi kokushisa ihhavini yakho emazingeni angama-375.
2. Geza ngaphandle kwethanga.
3. Sika ithanga ngesigamu bese uphuma imbewu kanye nengxenye yezintambo.
4. Hlanganisa imbewu bese ubeka eceleni ukugcoba.
5. Sika ithanga emagumbini bese usika isikhumba ngokucophelela kuze kube yilapho unomzimba we-ithanga kuphela.
6. Sika inyama ye-ithanga ibe yi-cubes.
7. Hamba ngamanye amafutha e-canola, izinongo ezinjenge-sinamoni ne-nutmeg (for sweet) noma u-sage ne-garlic (okwemnandi).
8. Ukugcoba kuhhavini kuze kube yilapho kwenziwa - imizuzu engaba ngu-30 noma kuze kube yilapho ungadabula ama-cubes of ithanga ngemfoloko.
9. Ungadla njengokungathi noma ukushayela ama-cubes ku-processor yokudla ukwenza isobho, isobho noma ukungezelela, ama-oatmeal, ama-salads okusanhlamvu, ama-stews ne-chilis.
Ukuze uthole imibono engaphezulu mayelana nendlela yokupheka ithanga:
Ukupheka I-Carbohydrate Ephansi Ngephunga
Ukupheka ngePumpkin:
Thola ukupheka namhlanje nge-ithanga. Kungakhathaliseki ukuthi usebenzisa umzimba omusha noma ukheniwe umzimba wakho kanye namaflegi okunambitheka uzokubonga.
Amapulangwe ama-Muffin ama-Spice
I-Pumpkin Soup (ukwenza lokhu kube i-creamier encane ungafaka ubisi obungewona amafutha obisi olunamafutha aphansi)
I-Ground Beef kanye ne-Pumpkin I-Skillet
Imbewu Yengulube (kusuka kubhayi kuya kuphayi yempukane ekhishwe, izinketho azipheli)
Imithombo:
> I-Linus Pauling Institute. I-Magnesium.
> Yidla ngakwesokudla e-Ontario. Okudingayo ukwazi nge-magnesium.