Momwe mumakonzekera dzungu zimapangitsa kusiyana konse
Mankhusu ali odzaza ndi mavitamini, minerals, ndi phytonutrients ndipo ali ndi wowonjezera wowonjezera wowonjezera komanso shuga kusiyana ndi zokhudzana ndi butternut kapena squash.
Mankhusu akhoza kukonzekera m'njira zambiri , ndipo mumatha kuphatikizapo dzungu mu chakudya chochepa . Mndandanda wa glycemic ndi wochepa, kotero ngati muli ndi shuga, yang'anani mosamala zakudya zomwe mumadya ndikuganiza kuti muzigwiritsa ntchito pang'onopang'ono.
Chomera china ndi maungu, mukhoza kuwotcha ndi kudya mbewu .
Mbiri ya Dzungu
Magulu, monga squash ena, amaganiza kuti anachokera ku North America. Umboni wakale kwambiri, mbewu zokhudzana ndi dzungu pakati pa 7000 ndi 5500 BC, unapezeka ku Mexico.
Zipatso zamtengo wapatali, zimatchulidwa kuti zasayansi ndi mtundu wa mabulosi otchedwa botanic, wotchedwa pepo, msuweni wapamtima ku nkhaka ndi mavwende.
Malinga ndi Dictionary yotchedwa Online Etymology Dictionary, mawu a Chingerezi akuti "dzungu" amatha zaka 1640. Ndi kusintha kwa pompone, ntchentche, kutanthauza, "vwende, dzungu," lomwe linayambira m'ma 1540, kuchokera ku liwu lachi Middle French pompon , lochokera ku Latin peponem (dzina lachichewa) "vwende," lochokera ku Greek pepon "vwende . " Kugwiritsa ntchito koyambirira kwa mawu akuti "Pungu-pie " kumachokera m'ma 1650s.
Zakudya Zamadzimadzi ndi Fiber Counts for Dzungu
Dzungu amawoneka kuti ndi chakudya chochepa kwambiri, komabe, momwe amachitira kawirikawiri, monga ma pies ndi okazinga, amawotchedwa ndi mafuta ndi shuga wofiira, amapatsa maungu kukhala owerengeka kwambiri ndipo nthawi zina amawombera.
| Kukonzekera kwa dzungu | Carbs, fiber ndi kalori amawerengera |
|---|---|
| ½ chikho cha dzungu yaiwisi, cubed | 3.5 magalamu a carbs net, hafu ya gramu ya mchere, makilogalamu 15 |
| ½ chikho cha zamzitini kapena zamkati zophika | 6 magalamu a carb net, 3.5 gramu ya mchere, makilogalamu 42 |
| 4 oz. wa dzungu yaiwisi (¼ lb) | 7 magalamu a carb net, 29 makilogalamu |
Index Index and Glycemic Load kwa Dzungu
Mndandanda wa chakudya ndi chiwonetsero cha momwe chakudya chimakhalira shuga.
Kafukufuku wina wa chiwerengero cha "squash" cha glycemic anafotokoza pafupifupi 41. Komabe, sizinatchule kuti mitundu yosiyanasiyana yayesedwa.
Chakudya chochepa cha chakudya chikugwirizana ndi chiwerengero cha glycemic koma chimafunika kukula kwa kutumikira. Mliri umodzi wa m'magazi ndi wofanana ndi kudya 1 gm ya shuga.
| Matenda owopsa a dzungu |
|---|
| ½ chikho cha dzungu yaiwisi: 2 |
| ½ chikho cha zamzitini kapena zamkati zophika: 3 |
| 4 oz. wa dzungu (¼ lb): 4 |
Ubwino Wathanzi wa Dzungu
Dzungu ndi gwero lalikulu la vitamini A komanso carotenes, makamaka beta-carotene . Komanso amapezeka potassium, manganese, vitamini C, ndi magnesium. Nkhumba zam'chitini ndizochokera kwa vitamini K. Ambiri mwa tizilombo ta tizilombo timene timapezeka mu dzungu tawonetsedwa kuti ali ndi antioxidant ndi anti-inflammatory properties.
Mmene Mungakonzekere Mzungu
Dzungu ndi opambana kwambiri. Nthawi zambiri timaganiza kuti ndi gawo la zokometsera zokoma, makamaka kuzungulira m'dzinja ndi m'nyengo yozizira. Koma dzungu likhoza kuphatikizidwa mu mbale zazikulu, mofanana ndi zina zotentha, mu supu, mkate, ndi chakudya cham'mawa. Kuwonjezera pamenepo, dzungu lamzitini limapezeka mosavuta ndipo ndi loyenera kugwiritsa ntchito kuti muwonjezere masamba awa odyetserako zakudya kwambiri kwa inu pachakudya.
Ngati muli ndi dzungu lonse, njira yosavuta yokonzekera ndi kukweza mabowo kapena mpeni mu thupi kuti mutenge ndi kuwukotcha mu uvuni mpaka kuti ukhale wofewa.
Kenaka, kanizani ndi kuchotsa zamkati ndi mbewu ndi mbendera.
Maphikidwe a Carb Low ndi Dzungu
| Maphikidwe apang'ono a carb ndi dzungu |
|---|
| Tsamba la dzungu ndi pecan kutumphuka |
| Msuzi wakhungu |
| Mpukutu wa dzungu ndi kirimu tchizi kudzaza |
| Dzungu pecan zikondamoyo |
| Mkate wa Dzungu |
| Msuzi apulo custard |
| Panthawi yamagazi pudding |
| Msuzi watsopano wa dzungu |
| Msuzi wophika zokometsera zokometsera |
| Ground ng'ombe ndi dzungu skillet chakudya |
| Mphungu yotentha "tirigu" |
Zotsatira
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna ndi Brand-Miller, Janette. "Mndandanda wa mayiko omwe ali ndi chiwerengero cha glycemic index and values glycemic value: 2002." American Journal of Clinical Nutrition . Vol. 76, No. 1, 5-56, (2002).
- Dipatimenti ya Ulimi ya United States. "Oxygen Radical Absorbance Capacity (ORAC) ya Selected Foods, Release 2. May 2010.
- USDA National Nutrient Database ya Standard Reference, Release 21.