Butternut squash, tseem hu ua butternut taub dag nyob rau hauv teb chaws Australia thiab New Zealand, yog ib qho ntawm feem nrov ntawm lub caij ntuj no squashes. Nws muaj cov kev pab cuam zoo li cov taub , tab sis nws muaj ntau cov hmoov txhuv nplej siab thiab qab zib dua taub. Zoo li lwm cov squashes, cov noob tau roasted thiab noj .
Qhov yooj yim tshaj los npaj cov buttut squash yog ci los ntawm nws ib nrab (lengthwise), scooping tawm cov noob, thiab ci lawv ntawm 350 F kom txog thaum muag muag (li 40 txog 60 feeb, nyob ntawm seb me me).
Carbohydrate thiab Fiber Counts
Butternut squash tau npaj rau ntau txoj hau kev. Ntawm no yog cov carbohydrate thiab fiber ntau rau ntau feem thiab cov hau kev ntawm kev npaj:
- 1/2 khob nyoos butternut squash cubed: 7 grams zoo (net) carbohydrates , plus 1.4 grams fiber ntau thiab 32 calories.
1/2 khob zaub qhwv lub taub hau, nplawm: 10 grams net carbohydrates, ntxiv rau 2 grams fiber ntau thiab 49 calories.
1 khob ci taub hau taub qab, cubed: 14.9 grams net carbohydrates, plus 6.6 grams fiber ntau thiab 82 calories.
- 1 oz. Cov nqaij nyoos khawm tab sis: 3 grams zoo (net) carbohydrates, ntxiv rau .5 grams fiber ntau thiab 13 calories.
- 4 oz. Cov kua nplaum nplawm (ΒΌ lb): 11 grams zoo (net) carbohydrates, ntxiv rau 2.5 grams fiber ntau thiab 50 calories.
Glycemic Index
Butternut taubhau muaj ib qho kev ntsuas ntawm 51 rau kev ua haujlwm 80-gram, uas yog li 1/3 khob. Ib tug glycemic Performance index ntawm lub caij ntuj no squash raws li ib tug tag nrho qhia qhov nruab nrab ntawm 41.
Nws yuav yog tias ib qho ntawm cov txheej xwm rau lub cev tsis tshua muaj glycemic ntawm lub caij ntuj no squashes yog tias qee yam dab tsi tau raug categorized li cov hmoov txhuv nplej siab ua tau ib hom roj ntau ntau , uas kuj muaj antioxidant teebmeem.
Glycemic Load
Txawm hais tias muaj glycemic index rau butternut squash muaj ntsis rau lub caij ntuj no lub taub, tus glycemic load yog tsawg ntawm 3 rau 80-gram noj.
Daim duab no yog rau cov taub hau dawb tsis muaj cov chiv los yog butter.
Nyiaj Noj Qab Haus Huv
Butternut squash yog ib qho zoo heev, tsawg-calorie qhov chaw ntawm fiber, vitamin A, vitamin C, thiab tag nrho cov carotenes, tshwj xeeb tshaj yog beta-carotene . Nws tseem yog qhov zoo ntawm cov poov tshuaj, manganese, vitamin B6, thiab magnesium.
Xaiv thiab Cia
Raws li ib txwm nrog cov khoom tshiab, squash uas yog qhov hnyav rau nws qhov me me yuav muaj lub zog thiab tastier. Xaiv cov taub ntsej muag uas muaj cov tawv nqaij uas tsis ua kom puas. Lawv tuaj yeem khaws cia rau ob peb lub hlis yog tias qhov ntsuas kub muaj li ntawm 50 mus rau 60 F. Thaum lawv raug txiav, lawv yuav tsum muab qhwv thiab tso rau hauv thiab lawv yuav khaws cia rau 3 mus rau 5 hnub.
Qhov chaw:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Cov Ntsuas Ntim Hauv Tebchaws ntawm Glycemic Index thiab Glycemic Load Values: 2008 . Diabetes Care 2008; 31 (12).
Nara K, Yamaguchi A, Maeda N, Koga, H. Antioxidative Kev Ua Dej Num Dej Polysaccharide Cov Txiv Ntoo Txiv Ntoo (Cucurbita Maxima Duchesne). Bioscience, Biotechnology, thiab Biochemistry . Lub Rau Hli 2009; 73 (6): 1416-8.
> Tsoomfwv Queensland, Department of Agriculture thiab Fisheries. Kev Ua Lag Luam Ntau Cov Pumpkins thiab Grammas. Hloov Lub Peb Hlis 12, 2014.
> Tebchaws Meskas Chav Ua Haujlwm Saib Xyuas Kev Ua Qoob Haujlwm (USDA) National Nutrient Database rau Standard Reference, Tso 28, 2016.