Yuav ua li cas koj npaj taub dag ua rau txhua qhov txawv
Pumpkins yog cov kabmob uas muaj vitamins, minerals, thiab phytonutrients thiab muaj ntau ntau cov hmoov txhuv nplej siab thiab qab zib ntau dua li cov butternut lossis acorn squash.
Pumpkins yuav npaj tau ntau txoj hauv kev , thiab koj tuaj yeem tsim teeb taub quav rau hauv cov zaub mov uas tsis muaj phom . Tus mob glycemic yog ib qho tseem ceeb, yog li yog tias koj muaj ntshav qab zib, saib xyuas koj tus kheej kom tsawg thiab xav siv nws me me.
Lwm perk nrog pumpkins, koj muaj peev xwm roast thiab noj lub noob .
Keeb kwm ntawm lub taub dag
Pumpkins, zoo li lwm cov taub, yog xav kom muaj hauv paus hauv North America. Cov pov thawj hlob tshaj plaws, cov kab uas muaj ntsig txog cov noob qoob loo ntawm 7000 thiab 5500 BC, tau pom hauv Mexico.
Technically ib tug txiv hmab txiv ntoo, nws yog cais scientifically raws li ib hom ntawm botanical Berry, hu ua ib tug pepo, ib tug txheeb ze tus txheeb rau cucumbers thiab watermelon.
Raws li lub Online Etymology Online, lus Askiv "taub dag" hnub rov qab mus rau 1640s. Nws yog ib qho kev hloov ntawm pompone, pom kev , uas txhais tau tias, "qhwv, taub dag," uas hnub rov qab mus rau 1540 rov saud, los ntawm Middle French lo lus pom , los ntawm Latin peponem (tus pepo ) "melon," uas tuaj ntawm Greek pepon " . " Thawj kaw kev siv lo lus "Pumpkin-Pie " yog los ntawm 1650s.
Carbohydrate thiab Fiber Counts rau taub dag
Pumpkin yog xam cov zaub mov qes-tsawg, tab sis, txoj kev uas feem ntau nws tau npaj, xws li hauv pies thiab roasted, caramelized nrog butter thiab xim av qab zib, muab cov taub ntoo siab thiab carb suav tau qee zaus.
| Kev npaj ntawm taub dag | Carbs, fiber ntau thiab calorie suav |
|---|---|
| ½ khob ntawm taub dag, cubed | 3.5 grams net carbs, ib nrab ib gram fiber, 15 calorie ntau ntau |
| ½ khob ntawm cov kaus poom los yog nplaum ua taub | 6 grams net carbs, 3.5 grams fiber, 42 calorie ntau ntau |
| 4 oz. ntawm cov taub dag nyoos (¼ lb) | 7 grams net carbs, 29 calories |
Glycemic Index thiab Glycemic Load for Pumpkin
Kev ntsuas glycemic ntawm cov khoom noj yog qhov qhia tias ntau npaum li cas thiab yuav ceev npaum li cas cov zaub mov nce tau koj cov ntshav qab zib.
Ib txoj kev tshawb ntawm glycemic Performance of "caij ntuj no taub" qhia txog nruab nrab ntawm 41. Txawm li cas los, nws tsis qhia tias yam twg tau kuaj.
Kev ntsuas glycemic ntawm cov zaub mov muaj feem xyuam rau kev txhim kho glycemic, tiam sis yuav siv qhov loj me rau hauv koj tus account. Glycemic load ntawm ib tug yog qhov sib npaug ntawm kev noj 1 gram ntawm qabzib.
| Glycemic load ntawm taub dag |
|---|
| ½ khob ntawm cov taub dag khov: 2 |
| ½ khob ntawm kaus poom los yog mashed siav: 3 |
| 4 oz. ntawm taub dag (¼ lb): 4 |
Kev Noj Qab Haus Huv Ntawm Cov Pumpkin
Taub dag yog ib qho zoo ntawm vitamin A thiab tag nrho cov carotenees, tshwj xeeb tshaj yog beta-carotene . Nws tseem yog qhov zoo ntawm cov poov tshuaj, manganese, vitamin C, thiab magnesium. Txiv hmab txiv ntoo hauv taub hau yog qhov zoo ntawm cov vitamin K. Muaj ntau cov phytonutrients nyob rau hauv taub dag tau pom tias muaj antioxidant thiab anti-inflammatory zog.
Yuav Npaj Taub Qab Li Cas
Taub dag yog heev ntau yam. Peb pheej xav tias nws yog ib feem ntawm cov khoom qab zib, tshwj xeeb tshaj yog ncig lub caij nplooj zeeg thiab caij ntuj no. Tab sis taub dag tau muab tso rau hauv lub ntsiab tais diav, ntau li ntau lwm cov kab hauv lub caij ntuj no, hauv cov ncuav, khob cij, thiab cereals. Tsis tas li ntawd, cov kaus poom hauv cov kab no muaj txhij txhua thiab yooj yim rau kev siv uas koj yuav tsum tau ntxiv cov zaub mov no kom zoo rau koj cov pluas noj ib xyoos puag ncig.
Yog hais tias koj muaj lub taub dag, qhov yooj yim tshaj plaws los npaj nws yog rau txoj hlua khi los yog rab riam rau hauv lub cev nqaij voos thiab tshuab ci rau hauv qhov cub kom txog thaum nws tseem mos.
Tom qab ntawd, hlais nws thiab tshem tawm cov pulp thiab cov noob nrog ciaj.
Low-Carb Zaub mov txawv nrog taub
| Low-carb recipes nrog taub dag |
|---|
| Pumpkin khoom noj qab zib nrog pecan crust |
| Taub dag cheesecake |
| Taub dag yob nrog cream cheese txhaws |
| Taub dag pecan pancakes |
| Pumpkin qhob cij |
| Taub dag Kua custard |
| Instant pumpkin pudding |
| Tshiab ntiaj teb taub dag kua zaub |
| Creamy ntsim taub dag kua zaub |
| Av nqaij nyuj thiab taub dag skillet noj mov |
| Kub taub dag "cereal" |
Cov chaw
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna thiab Brand-Miller, Janette. "Rooj vag thoob ntiaj teb glycemic Performance index thiab glycemic load qhov tseem ceeb: 2002." American Journal of Clinical Nutrition . Vol. 76, Zauv 1, 5-56, (2002).
- Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo "Oxygen Radical Absorbance Capacity (ORAC) ntawm cov Khoom Noj Khoom Haus, Tso Cai 2. Tsib Hli 2010.
- USDA Tebchaws Cov Ntaub Ntawv Database rau Kev Siv, Tso Tawm 21.