Calories thiab Lawv Cov Kev Pab Noj Qab Haus Huv
Lub caij ntuj no squash, ib tug tswvcuab ntawm tsev neeg gourd, thiab ib txwm nyob hauv Mexico thiab Nruab Nrab Ameskas, keeb kwm raug muab siv thiab siv ua ntim thiab tais diav. Feem ntau, zoo li khaus taub hau, muaj zog dua, hnav qab zib tom qab thaum lub caij ntuj sov. Thiab txawm hais tias lawv yog hu ua lub caij ntuj no squash, lawv cog thaum lub sij hawm sov sov lub hlis thiab harvested ua ntej thawj Frost.
Lawv muaj peev xwm nyiam ua txhua lub caij txias thiab feem ntau muaj tag nrho cov xyoo ntev, nrog lawv cov caij nyoog tuaj txog txij Lub Kaum Hli mus txog rau Lub Peb Hlis.
Muaj ntau hom qoob loo ntawm lub caij ntuj no (xws li tsawg dua ob phaus mus rau ntau tshaj nees nkaum), zoo li (round, oblong, acorn shape, etc), xim (daj, txiv kab ntxwv, liab, ntsuab xiav, xiav), thiab saj (me, creamy, qab zib). Qhov feem ntau lub caij ntuj no muaj xws li txiv ntoo, txiv tsawb, txiv kab ntxwv, delicata, Hubbard, taub dag, thiab spaghetti ntau yam. Nrog rau kev cais ntawm spaghetti squash, lub caij ntuj no squash yog starchy thiab muaj beta-carotene, ib qho tshuaj rau cov vitamin A uas pom muaj nyob rau hauv cov txiv kab ntxwv cov xim nqaij tawv.
| Butternut Squash Nutrition Facts | |
|---|---|
| Kev Pab Cuam 1 khob, ntsuas nqaij tsis muaj rog lossis ntsev (205 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 82 | |
| Calories los ntawm Fat 2 | |
| Tag Nrho Rog 0.2g | 0% |
| Saturated rog 0g | 0% |
| Polyunsaturated roj 0.1g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 8mg | 0% |
| Potassium 582.2mg | 17% |
| Carbohydrates 21.5g | 7% |
| Kev noj haus Fiber 6.6g | 26% |
| Qab zib 4g | |
| Protein 1.8g | |
| Vitamin A 9% · Vitamin C 87% | |
| Calcium 1% · Iron 39% | |
* Raws li 2,000 calorie diet | |
Butternut squash muaj ib qhov khoom noj zoo sib xws rau lwm lub caij ntuj no thiab ntau qhov zoo ntawm txoj kab carbohydrate. Butternut squash yeej muaj 21.5 grams nyob rau hauv ib lub khob uas siav. Nws tseem yog ib qho zoo heev ntawm cov roj, muaj ntau tshaj 25 feem pua ntawm koj cov kev xav tau txhua hnub.
Nyiaj Noj Qab Haus Huv Ntawm Lub Caij Ntuj No (Winter Squash)
Lub caij ntuj no lub taubhau yog ib yam zoo ntawm vitamin A, vitamin C, alpha-carotene thiab beta-carotene .
Nws kuj yog ib qho chaw zoo heev ntawm thiamin, vitamin B6, potassium, magnesium, thiab manganese, thiab ib qhov chaw zoo ntawm hlau.
Cov noob, qhuav los yog roasted, muaj protein ntau thiab magnesium thiab muaj peev xwm ua ib qho kev puv me me, cov nqaij ua kom tsawg, tsawg tsawg carbohydrate khoom noj txom ncauj. Yog tias koj tsis txaus siab rau ci koj cov noob, koj tuaj yeem yuav cov noob, xws li taub dag, hauv khw muag khoom noj.
Cov Lus Nug Txog Cov Ncuav Qab Zib Lub Caij Ntuj No
Kuv puas noj tau cov tawv nqaij?
Ob peb hom ntawm lub caij ntuj no, xws li qab zib squashing, muaj ib tug edible rind, tab sis feem ntau ntau yam tsis. Cov kab ntau ntau nrog cov tawv rinds, ncu lossis ci rau lawv nrog lawv cov tawv nqaij ntawm (piv txwv li, txiv pos nplej). Txwv tsis pub, tev daim tawv nqaij thiab txiav koj cov taub rau hauv cubes.
Kuv puas tau noj squash nyoos?
Koj tuaj yeem ua tau, tab sis kev ua zaub mov yuav ua rau kom nws muaj txiaj ntsim zoo thiab muag nqaij, ua kom nws yooj yim dua thiab zom zom. Thiab vim hais tias squash yuav siv sij hawm nyob rau ntau yam txawv flavors nws yog tastier thaum siav.
Tawm thiab Khaws Koob Tsho Tawm Lub Caij Ntuj No
Tsis txhob cia cov qhwv uas muaj cov pob muag thiab cov tsis muaj qhov muag thiab xaiv cov neeg uas hnyav rau lawv qhov me me. Tag nrho cov taub yuav tsum muab cia rau sab nraum lub tub yees kom txias hauv qhov chaw txias thiab yuav nyob twj ywm tshiab no li ob peb lub hlis. Cov kaus mom ua ntej yuav tsum muab khaws cia rau hauv lub thawv cua txias rau hauv lub tub yees.
Qee hom ntau lub caij ntuj no xws li cov taub dag kuj muaj cua nab ntsev.
Qhov kawg, koj tuaj yeem pom qee yam qoob loo, xws li butternut, txiav thiab diced hauv cov zaub mov khov. Qhov no ua rau kev yoojyim thiab muaj txiaj ntsim zoo rau cov pluas noj.
Txoj Kev Noj Qab Nyob Zoo rau Npaj Caij Ntuj So Lub Ntuj
Lub caij ntuj no lub khob dej qab zib yuav tau ci, ci, ntshiab, lossis sauteed. Koj tuaj yeem tshuab tau lossis ua kom ncav nws thiab ntxiv rau kua zaub, kua txiv hmab, thiab kua qoob loo. Los yog cov khoom ua si nrog cov whole grains los yog legumes rau cov khoom noj thiab cov khoom noj uas muaj cov pluas noj zaub mov.
Qee yam ntau yam, xws li txiv lws suav thiab buttercup squash, yuav tsum tau siav nrog cov tawv nqaij ntawm-lawv cov tawv nqaij yuav mob nyhav dua lwm hom thiab tuaj yeem ua rau mob tev.
Ua rau lub caij ntuj no ua rau muaj qee yam tsis muaj roj zoo li grapeseed los yog canola roj (lawv muaj cov ntsiab lus haus luam yeeb dua) yuav txhawb kev nqus dej ntawm vitamin A thaum noj. Tsis tas li ntawd, cov txheej txheem cij yuav ua rau caramelization ntawm ntuj qab zib kom zoo dua qub.
Spaghetti squash, lwm lub caij ntuj no ntau ntau, yog muaj calorie ntau, tsawg carbohydrate pauv rau cov nplej zom. Nws muaj ib txoj hlua, me me, me ntsis tsw qab thiab yog lub hauv paus zoo rau cov roj txiv lws suav los yog kua txiv lws suav.
Recipes Nrog Lub Ntuj Qab Zib Lub Caij Ntuj No
Khoom nws, roast nws, ci nws, puree nws, koj lub npe nws. Pab nws nrog kev noj tshais, pluas su, noj hmo, khoom noj txom ncauj, lossis khoom noj qab zib. Qhov kev noj qab haus huv thiab cov zaub qab muaj peev xwm noj tau ntau yam ntawm flavours thiab yog ib qho zoo ntxiv rau txhua pluas noj.
> Qhov chaw:
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib phau ntawv nyeem ntawm Kev Kawm Txuj Ci. 3rd ed. Upper Sadle River, NJ: Prentice Hall, 2003: 626.
> Moore, Marisa. Lub caij ntuj no. Zaub Mov thiab Khoom Noj. 2016; 16-17. 30-31.