Baro sababta Sababta loo yaqaan "Fruit" waa Waa Nafaqada Nafaqada
Waa wakhtiga sannadka ah ee lagu raaxaysto carafka iyo dhadhanka bocorka. Pumpkin waa wax ka badan cawska bocorka iyo bocorka la jeexay latte-bacar qaadashada farqal weyn oo waa wax cajiib ah oo ku saabsan cunto kasta. Pumpkin waa maskaxda nafaqada dabiiciga ah, hodan ku ah fitamiin A ( muhiim u ah caafimaadka indhaha ), fiber iyo macdan, oo ay ku jiraan potassium, iron iyo magnesium (miraha).
Cilmi-baarisyada qaarkood waxay soo jeedinayaan in qaadashooyinka sare ee magnesium ay kaa caawin karaan yaraynta insulin-ta iyo joojinta cadaadiska dhiigga - laba arrimood oo halis ah oo kordhin kara khatarta ah in la qaado diabeteska .
Pumpkin sidoo kale si dabiici ah ayuu uga hooseeyaa carbohydrateska marka loo eego midhaha kale. Tartanka saxda ah, bocorku waa mid miro. Pumpkin waa miro, waa mid ka mid ah qoyska Cucurbitaceae waana caanaha ugu caansan marka la diyaarinayo farsamooyinka qulqulaya. Bocorka dufanka leh dufanka aan la karin, sida canab ama canola (waxay leeyihiin dhibco sigaar sare ah) waxay xoojin karaan nuugista fitamiin A marka la cunay, sidoo kale, farsamooyinka qulqulaya ayaa keenaya caramelization of sonkorta dabiiciga ah ee dhadhan wanaagsan. " Waxay sidoo kale leedahay, "Ha iloobin abuurka; bocorka bacaha, haddii kale loo yaqaanno pepitas waa hodan ku jira dufanka aan la daboolin (kaas oo gacan ka geysan kara yareynta kolestaroolka xun), borotiinka iyo magnesium -waxay yihiin kuwo aad u buuxsamay, nafaqo yar yar , carbohydrate yar cunto fudud . Haddii aadan gooyin bocorkaaga iyo dhalaalinta miraha, waxaad ka iibsan kartaa miraha kuwan dukaanka raashinka sidoo kale.
Ujeedo inaad iibsato noocyo kala duwan.
Waa maxay Mawduuca Nafaqada ee Pumpkin?
1 koob oo ah bocorka waxaa ku jira: ~ 80 calories, 7 g dufan, 0.4 g saturated fat, 20 g carbohydrate, 7 g fiber, 8 g sonkor, 2.7 g protein, 504mg oo potassium, 763% fitamiin A, 17% fitamiin C , 6% kalsiyum, 19% birta
Maxay tahay Macluumaadka Nafaqada ee Sumooyinka Pumpkin?
1/4 koob oo ah bacriminta bacaha ah: ~ 170 calories, 15 g dufan, 2.5 g oo dufan leh, 6 g oo dufanka aan lakala lahayn, 5g dufanka aan la cunin, 3 g carbohydrate, 2 g fiber, 0 g sonkor, 9 g protein, 0% fitamiin A, 2% fitamiin C, 2% kalsiyum, 14% birta, 307mg magnesium
Sideen Buuxin karaa Pumpkin?
Dhammaan daacadnimada, tani ma aha wax ugu fudud ee la sameeyo, laakiin waa u qalantaa. Haddii aad rabto inaad ku shubto koob oo bocor ah waa inaad:
1. Foornadaada kuleylka kuleylka ilaa 375 digrii.
2. Iska dhaq galka dibadda.
3. Iska yaree bocorka kala badh oo ka soo saar bacda iyo qayb adag.
4. Biyo raaci bacda isla markaana u dhig si aad u qoyso.
5. Bocorka jarjar galka oo si taxadar leh u jar maqaarka ilaa aad ka heysato hilibka bocorka.
6. Iska yaree hilibka bocorka ee kiilada.
7. Dhuxusha saliida canola, roodhida sida qoraxda iyo dhirta (macaan) ama sage iyo toon ah (for savory).
8. Ku foorno foornada illaa illaa - illaa 30 daqiiqo ama ilaa aad ku dhejin karto xabadaha bocorka leh fargeeto.
9. Waxa aad cuni kartaa sida dhoobada ama garaaca wadooyinka kareemka cuntada si ay u sameeyaan mashiin, maraq ama kudheer, saladh, saladh, saliida iyo kalluunka.
Wixii Fikrado Faahfaahin ah ee ku saabsan Sida loo Cuntada Pumpkin:
Karinta Carbohydrateka yar ee Pumpkin
Cunnooyinka leh Pumpkin:
Qaado karinta maanta mashiinka. Haddii aad isticmaasho cusub ama qasacadday jirkaaga iyo dhadhankiisa dhadhanka ayaa kuugu mahadcelin doona.
Pumpkin Spice Muffins
Caleenta Pumpkin (si aad u samayso waxoogaa shoolaal ah waxaad beddeli kartaa caanaha aan dufanka ahayn ee caanaha yar yar)
Ground Geef iyo Pumpkin Skillet Cuntada
Pumpkin Seeds (laga soo bilaabo barbecue ilaa cambe bocorka ah oo la barbardhigo, xulashooyinka aan dhammaad lahayn)
Ilaha:
> Linus Institute Institute. Magnesium.
> Cun Saliida Ontario. Waxa aad u baahan tahay inaad ka ogaato magnesium.