Maikaʻi iā ʻoe ka Spaghetti Squash? Nā Mea Pono Nutr a me nā mea hou aʻe

Anter

• Pahu me nā wikamina a me nā minelala
• Rich i nā Antioxidant
• Hiki ke kōkua i ka hāpai ʻana i ke olakino Digestive
• Kākoʻo i ka Loss Kaumaha
• Pālahalaha a maikaʻi
• Maʻalahi e hoʻomākaukau
• ʻAʻole paha no nā mea āpau
• Ka Laina Lalo

ʻO ka spaghetti squash kahi mea kanu hoʻoulu hoʻouluulu leʻaleʻa no kona ʻono nutty a me ka hiʻona momona momona.

Pili pili i ka palaʻai, palaʻai, a me zucchini, he nui nā ʻano like ʻole, nā kinona, a me nā waihoʻoluʻu mai ka keʻokeʻo a i ka ʻalani ʻeleʻele.

ʻAʻole haʻahaʻa wale ia i nā calories a kau ʻia me nā mea momona akā pili pū kekahi me nā pono olakino.

Nānā kēia ʻatikala i ka meaʻai, nā pono, a me nā hopena hemahema o ka squash spaghetti a hāʻawi i nā ʻōlelo aʻoaʻo pehea e hoʻohui ai i kāu papaʻai.

Pahu me nā wikamina a me nā minelala

ʻO ka spaghetti squash kahi meaʻai momona-momona, ʻo ia hoʻi ka haʻahaʻa o nā calorie akā kiʻekiʻe i loko o nā kī kī a me nā minelala.

I ke kiko, he spaghetti squash kahi kumu maikaʻi o ka puluniu, wikamina C, ka manganese, a me ka wikamina B6.

Hāʻawi kahi kīʻaha (155 gram) o ka squash spaghetti i kuke ʻia i kēia mau mea momona ():

• Kalepona: 42
• Kāpena: 10 gram
• Puluniu: 2.2 gram
• Kumuʻiʻo: 1 gram
• Momona: 0,5 gram
• ʻO Vitamin C: 9% o ka Reference Daily Intake (RDI)
• Manganese: 8% o ka RDI
• ʻO ka Vitamin B6: 8% o ka RDI
• Pantothenic acid: 6% o ka RDI
• Niacin: 6% o ka RDI
• Pālima: 5% o ka RDI

Aia i loko o ka spaghetti squash ka liʻiliʻi o ka thiamine, magnesium, folate, calcium, a me ka hao.

Haʻahaʻa ka spaghetti squash i nā calories akā kiʻekiʻe i ka fiber, wikamina C, manganese, a me ka vitamina B6.

Rich i nā Antioxidant

ʻO nā Antioxidant kahi hui ikaika e hiki ke kōkua i ke kaua ʻana i nā radical free, no laila e pale ana i ke koʻikoʻi oxidative a hoʻemi i ka pohō i kāu mau hunaola.

Hōʻike ka noiʻi e kōkua paha nā antioxidant i ka pale ʻana i nā kūlana mau e like me ka maʻi puʻuwai, ka maʻi kō, a me ka maʻi ʻaʻa ().

Hoʻouka ʻia nā ʻano palaʻai hoʻoilo e like me ka spaghetti squash me nā antioxidants.

ʻO ka mea kikoʻī, hāʻawi ka squash hoʻoilo i ka nui beta-carotene - kahi pigment plant potent i hiki ke kōkua i ka pale ʻana i kāu mau hunaola a me DNA mai ka hōʻino (, 4).

ʻOi aku ka nui o ka squash Spaghetti i ka wikamina C, i pāpālua ʻia ma ke ʻano he antioxidant a ua hōʻike ʻia e hana nui i ka pale ʻana i ka maʻi (,).

ʻO ka spaghetti squash kiʻekiʻe i ka beta-carotene a me ka wikamina C - ʻelua mau antioxidant i hiki ke kaohi i ka hoʻokumu radical manuahi a hoʻemi i kou makaʻi i nā maʻi maʻi mau.

Hiki ke kōkua i ka hāpai ʻana i ke olakino Digestive

ʻO Spaghetti squash kahi kumu maikaʻi loa o ka fiber. Kahi kīʻaha hoʻokahi (155-gram) lawelawe he 2.2 gram - 9% o kāu pono o ka fiber i kēlā me kēia lā ().

Holo mālie ka fiber i loko o kāu ʻōnaehana digestive, e hoʻohui ana i ka nui i kāu pahu, kahi e hāpai ai i ka maʻamau a hoʻoliʻiliʻi i ka paʻa paʻa ().

ʻO ka hoʻonui ʻana i kāu lawe ʻana i ka fiber e pono ai i nā ʻano he nui o ke olakino digestive

I ka ʻoiaʻiʻo, hōʻike ka noiʻi e hiki ke lilo ka papaʻai fiber kiʻekiʻe i mea pono no ka mālama ʻana i nā kūlana e like me ka divertikulitis, nā maʻi maʻi ʻōpū, nā hemorrhoids, a me nā maʻi reflux gastroesophageal (GERD) ().

Hoʻohui hoʻokahi wale nō i ʻelua mau ʻohana o ka spaghetti squash i kāu papaʻai a me nā ʻano meaʻai like ʻole ʻē aʻe i hiki ke hoʻonui i ka maʻamau a mālama pono i kāu ʻōnaehana digestive.

Loaʻa i ka spaghetti squash ka nui o ka fiber, i hiki ke hāpai i ka hana mau a me ke kōkua i ka mālama ʻana i nā pilikia digestive e like me divertikulitis, nā maʻi ʻōpū, hemorrhoids, a me GERD.

Kākoʻo i ka Loss Kaumaha

ʻO ka spaghetti squash kahi haʻahaʻa o nā calorie akā kiʻekiʻe i ka fiber, e hana ana i kahi koho olakino no ka papaʻai pohō kaumaha.

Kākoʻo ka fiber i ka pohō kaumaha ma o ka hoʻolohi ʻana i ka hakahaka o kou ʻōpū a hoʻokūpaʻa i kou kiʻekiʻe o ke kō i ke kō e hoʻoliʻiliʻi i ka pōloli a me ka makemake (,).

Hoʻohui, me 42 wale nō calories i kēlā me kēia kīʻaha (155 gram), e hoʻohana ana i ka spaghetti squash ma ke ʻano he calorie haʻahaʻa i nā papa hana e like me gratin, casseroles, lasagna, a me nā ipu pasta paha e kōkua i ka hoʻoliʻiliʻi kaumaha.

Hoʻokahi kīʻaha (155 gram) o ka squash spaghetti i kuke ʻia i loko wale nō he 28% o nā calorie o hoʻokahi kīʻaha (242 gram) o ka spaghetti i kuke ʻia ().

Haʻahaʻa ka spaghetti squash i nā calories a kiʻekiʻe i ka fiber, hana i mea hoʻohui maikaʻi loa i ka papa hana hōʻemi kaumaha.

Pālahalaha a maikaʻi

ʻO ka spaghetti squash kahi mea kanu hoʻoilo me kahi ʻono akahai a me ke ʻano stringy e hana maikaʻi i nā ʻano hoʻomoʻa he nui.

Hiki ke hoʻomoʻa, hoʻomoʻa, mahu, a i ʻole microwaved no kahi ʻai momona a momona hoʻi.

Ma kahi kikoʻī, he mea makemake nui ia no ka pasta no ka mea hiki iā ia ke hoʻēmi i ka helu karbika a me ka helu calorie o kāu pāʻina ʻoiai e ʻae ana i nā ʻono ʻē aʻe i kāu papa kuhikuhi

E hoʻohana i ka palaʻai spaghetti ma kahi o ka noodles a hoʻopili ʻia me nā mea like me ka meatballs, marinara sauce, kālika, a i ʻole parmesan.

Hiki iā ʻoe ke hoʻāʻo e hoʻopiha iā ia e hana i nā moku squash spaghetti a hoʻohana paha ia i nā fritters, casseroles, a i ʻole nā ​​brown brown.

ʻO ka spaghetti squash kahi mea hana maʻalahi. Hiki iā ʻoe ke hoʻomoʻa, hoʻomoʻa, a i ʻole microwave iā ia no ka hoʻohana ʻana i nā ʻano like ʻole.

Maʻalahi e hoʻomākaukau

He mea maʻalahi ka squash spaghetti e hoʻomākaukau a hana i kahi mea hoʻoliʻiliʻi low-carb no nā noodles i kāu puna pā punahele.

I ka hoʻomaka ʻana, ʻokiʻoki i ka palaʻai i ka hapalua o ka lōʻihi a ʻokiʻoki i nā hua me ka puna.

ʻO ka mea aʻe, kāpīpī i kēlā me kēia hapalua me kahi wahi o ka aila ʻoliva, kau me ka paʻakai, a kau ʻaoʻao-ma-ʻaoʻao i ka pepa bakena me ka ʻoki ʻoki i lalo i lalo.

Hoʻomaʻa i ka palaʻai i loko o kāu umu ma 400 ° F (200 ° C) ma kahi o 40-50 mau minuke a i ʻole ke kō palu.

Ke kuke piha i kāu palaʻai, e hoʻohana i kahi oola e ʻānai i nā ʻāpana like spaghetti.

ʻO ka hope loa, hoʻopau iā ia me kāu koho o nā mea ʻono, nā mea ʻono, a me nā topo - e like me ka kālika, ka parmesan, ka wai marinara, nā kinipōpō, a me nā mea ʻai - a ʻoluʻolu hoʻi ma ke ʻano he ʻono a me ka momona o ka meaʻai.

E hoʻomākaukau i ka palaʻai spaghetti ma ka hoʻomoʻa ʻana i ka palaʻai, ʻoki ʻana i nā kaula, a hoʻohui i kāu mau punahele punahele.

ʻAʻole paha no nā mea āpau

ʻOiai he momona ka spashhetti squash, aia kekahi mau mea e noʻonoʻo ai ma mua o ka hoʻohui ʻana i kāu papaʻai.

Kūlohelohe paha kekahi poʻe i nā lau hoʻoilo e like me ka spaghetti squash, hiki ke kumu i nā ʻōuli o ke ʻano o ka meaʻai, e like me ka hives, ka ʻume, ka pehu ʻana, a me nā pilikia digestive ().

Inā ʻoe e ʻike i kēia mau mea a i ʻole nā ​​ʻōuli ʻino ʻē aʻe ma hope o ka ʻai ʻana i ka squash spaghetti, e hoʻōki koke i ka ʻai ʻana a e nīnau me kāu kauka.

Eia kekahi, haʻahaʻa loa ka squash spaghetti i nā calories.

ʻOiai he mea maikaʻi loa kēia no ka poʻe e nānā ana e hoʻokahe i ka kaupaona keu, he mea nui ka hōʻalo ʻana i ka ʻoki ʻana i nā calorie, no ka mea, hiki i ka palena o ka calorie koʻikoʻi ke hoʻemi i ka nui o ka metabolic (

I mea e hoʻonui ai i nā pono olakino kūpono o ka spashhetti squash, koho i nā kīʻaha olakino a hoʻopili ʻia me nā meaʻai momona e like me nā mea kanu, nā mea kanu, nā mea ʻala, nā momona momona o ka naʻau, a me nā protein protein.

Hiki i ka spaghetti squash ke hana i nā meaʻai āpau a haʻahaʻa loa i nā calorie. No nā hopena maikaʻi loa, hoʻopili aku ia me nā meaʻai olakino ʻē aʻe a me nā pāpale.

Ka Laina Lalo

ʻO ka spaghetti squash kahi mea kanu hoʻoilo i waiwai i nā wikamina, nā minelala, a me nā antioxidants.

Ma muli o kāna haʻahaʻa calorie a me nā ʻike fiber kiʻekiʻe, kōkua paha ia i ka pohō kaumaha a me ke olakino digestive.

E hoʻāʻo i ka palaʻai spaghetti i hoʻomoʻa ʻia ma ke ʻano he koho low-carb i ka pasta, i hui pū ʻia me nā mea ʻai, protein, nā kīʻaha piha, a me nā momona momona.