Calories thiab Nyiaj Noj Qab Haus Huv ntawm Spaghetti Squash
Spaghetti squash yog ib lub caij ntuj qhwv lub caij ntuj no uas tsis zoo li nws cov tsev neeg uas tsis muaj zog-nws yog non-starchy thiab muaj daj nqaij, as opposed to lub txiv kab ntxwv colour ntawm noob txiv qhib, butternut, thiab lwm lub caij ntuj no.
Spaghetti squash feem ntau yog siv los ua tus pauv khoom noj. Nws muaj ib qho yooj yim, me ntsis tsw qab uas zoo meej rau cov roj txiv roj thiab kua txiv lws suav raws li cov kua ntses.
Thaum siav lawm, nws lub cev nqaij daim tawv tau txais, zoo li "spaghetti" thiab siv tau raws li qis dua carbohydrate, ntau dua cov nqaij mos ntawm cov khoom qab zib.
Nws yog feem ntau muaj tag nrho cov xyoo, nrog lub ncov caij nplooj zeeg thaum Lub Kaum Hli mus txog rau Lub Peb Hlis.
| Spaghetti Squash Nutrition Facts | |
|---|---|
| Kev Pab Cuam 1 khob (155 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 42 | |
| Calorie los ntawm roj 4 | |
| Tag Nroj Tseg 0.4g | 1% |
| Saturated roj 0.1g | 0% |
| Polyunsaturated rog 0.2g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 28mg | 1% |
| Tshuaj Ntshav 181.35mg | 5% |
| Carbohydrates 10g | 3% |
| Dietary Fiber 2.2g | 9% |
| Qab 3.9g | |
| Protein 1g | |
| Vitamin A 3% Cov Vitamin C 9% | |
| Calcium 3% · Iron 3% | |
| * Raws li 2,000 calorie diet | |
Spaghetti squash tsis muaj calorie, tsuas muaj 42 calorie nyob rau hauv ib lub khob uas siav. Nws tseem muaj ib qho me me ntawm carbohydrate, 10 grams, thiab ib qho zoo npaum li cas ntawm fiber, 2.2 grams los yog 9 feem pua ntawm koj cov kev tu ncua txhua hnub. Thaum hloov cov kua txiv qaub spaghetti rau cov nplej zom koj yuav txuag tau txog 170 calories thiab 30 grams carbohydrate nyob rau hauv ib lub khob haus!
Kev Noj Qab Haus Huv Rau Cov Tshuaj Spaghetti Squash
Tsis zoo li lwm cov kab uas muaj hnub nyoog xws li butter thiab acorn, spaghetti squash tsis muaj nyiaj tsawg dua ntawm vitamin A. Txawm li cas los, nws yog ib qhov zoo ntawm cov roj, vitamin C, B-vitamins, manganese thiab potassium.
Fibre yog qhov tseem ceeb tshaj plaws ntawm carbohydrate uas pab kom koj puv, pab tswj cov kev tso ntshav thiab ntshav qab zib, thiab tuaj yeem pab txo cov roj (cholesterol).
Cov kev tshawb fawb pom tau tias cov neeg uas noj cov khoom noj uas muaj fiber ntau yog txo cov kab mob plawv, qee cov qog nqaij hlav, thiab ntshav qab zib.
Vitamin C, ib qho tseem ceeb antioxidant thiab dej tsis tshua muaj noj tshuaj vitamin, pab txhawb kev tiv thaiv thiab pabcuam hauv kev ua haujlwm hauv lub cev, pabcuam nws cov khoom qub.
B-vitamins ua si ib qho tseem ceeb hauv carbohydrate, protein, thiab roj metabolism thiab manganese yog ib qho kev tivthaiv antioxidant enzymes. Tsis tas li ntawd, potassium tuaj yeem pab txo cov ntshav siab.
Thaum kawg, spaghetti squash tseem muaj lutein thiab zeaxanthin, uas yog antioxidants uas tiv thaiv koj lub qhov muag los ntawm cov kab mob hnub nyoog.
Cov Lus Nug Txog Cov Spaghetti Squash
Kuv puas tau noj spaghetti squash noob?
Tau, koj tuaj yeem ua tau. Hloov cov noob tawm thiab roast lawv rau ib qho khoom noj txom ncauj zoo. Squash noob muaj protein ntau thiab magnesium .
Xaiv thiab Khaws Cov Khaub Ncaws Spaghetti
Xaiv spaghetti squash uas ruaj khov kho tsis muaj qhov muag me ntsis los yog tsis muaj piam thaj. Nws yuav tsum hnyav rau nws qhov loj.
Khaws spaghetti squash nyob hauv ib qho chaw txias, qhuav qhov chaw. Ntxuav daim tawv ua ntej txiav.
Thaum noj cov zaub mov, muab cov taub txau tso rau hauv lub thawv txias hauv lub thawv cua txias kom paub tseeb tias freshness mus txog ob peb hnub.
Txoj Kev Noj Qab Nyob Zoo rau Npaj Spaghetti Squash
Spaghetti squash yuav tsum tau steamed los yog ci ua ntej yuav tau rub tawm lub crunchy, stringy nqaij.
Qhov yoojyim tshaj uas yuav ua no yog kom koj lub taubhau khov nab kuab hauv qee dej kom lub cev nqaij daim tawv ua steamed thiab muag muag.Koj tseem tuaj yeem ci taub hau lossis siv lub microwave , tab sis ci ci ntog rau nkawd mus qiv qhov khoom zoo tshaj plaws.
Ua raws li cov kauj ruam nram no:
- Preheat koj qhov cub 375 ° F.
- Thaum lub qhov cub sov, muab dej yaug koj cov kua txob tso nrog dej txias thiab txiav nws ib nrab ntawm qhov ntev. Siv ib rab diav thawm tawm thiab muab pov tseg cov noob (lossis txuag lawv rau kev haus) ntawm nruab nrab ntawm txhua ntu.
- Muab cov taub ntsej muag khawb hauv lub tais casserole thiab ncuav li ntawm ib nrab ntiv dej mus rau hauv lub tais thiab ci ncuav kom txog rau thaum muaj kev sib tw xwb, li 30 txog 45 nas this (nyob ntawm seb lub taub me me).
- Koj mam li paub tias koj lub taubhau yog ua li cas thaum koj tuaj yeem ua kom tawv nqaij los ntawm rab diav rawg los rake ib rab diav rawg sab nraud tawm ntawm cov taub thiab cov xim tshem tawm yoojyim.
- Thaum koj muaj koj cov phaj nyaj, sau qoob nrog qej, roj, thiab Parmesan cheese los yog saum nws nrog koj nyiam lws suav sauce. Nws yog ib qho khoom noj qab haus huv, muaj txiaj ntsig, tsawg-calorie.
Zaub mov txawv nrog Spaghetti Squash
- Txoj Kev Yooj Yim Los Npaj Spaghetti Squash
- Yuav Ua Li Cas Spaghetti Squash hauv Microwave
- Yuav ua li cas ua noj Spaghetti Squash nyob rau hauv lub Slow Cooker
> 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
> Linus Pauling lub koom haum. Micronutrients rau kev noj qab haus huv. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Moore, Marisa. Lub caij ntuj no. Zaub Mov thiab Khoom Noj. 2016; 16-17. 30-31.