Sekoti se bitsoang Butternut, se tsejoang hape e le mokopu oa butternut Australia le New Zealand, ke se seng sa libaka tse tummeng ka ho fetisisa tsa mariha. E na le limatlafatsi tse tšoanang ho mokopu , le hoja e na le starch e eketsehileng le tsoekere ho feta mokopu. Joaloka li-squashes tse ling, peo e ka haliloa mme e jeoa .
Tsela e bonolo ka ho fetisisa ea ho lokisa squash butternut ke ho e chesa ka ho e arola ka halofo (bolelele), ho hlahisa peo, le ho e baka ka 350 F ho fihlela e le bonolo (metsotso e ka bang 40 ho isa ho e 60, ho itšetlehile ka boholo).
Lik'habohaedreite le Likarolo tsa Fiber
Butterut squash e ka lokisoa ka litsela tse sa tšoaneng. Mona ke lik'habohaedreite le lipalo tsa fiber bakeng sa likarolo tse fapaneng le mekhoa ea ho lokisetsa:
- 1/2 senoelo se nang le likhase tse nang le butshitane tsa butternut: ligrama tse 7 tsa lik'habohaedreite tse atlehang , hammoho le ligrama tse 1,4 tsa fiber le lik'hilojule tse 32.
1/2 senoelo se phehotsoeng sopash, butle: ligrama tse 10 tsa lik'habohaedreite tse ngata, hammoho le 2 grams ea fiber le 49 lik'hilojule.
1 senoelo se apeha sopho e entsoeng ka bosiu, e nang le lik'hilograma: 14.9 dikgerama tsa lik'habohaedreite, hammoho le ligrama tse 6.6 tsa fiber le lik'hilojule tse 82.
- 1 oz. sopho e entsoeng ka butternut e tala: ligrama tse 3 tsa litlama tse nang le lik'habohaedreite, hammoho le ligrama tse 5 tsa fiber le lik'hilojule tse 13.
- 4 oz. bohobe bo bobebe ba butternut (¼ lb): ligrama tse 11 tsa tse nang le lik'habohaedreite, hammoho le 2,5 dikgerama tsa fiber le lik'hilojule tse 50.
Index ea Glycemic
Squash ea Butternut e na le letoto la 51 la glycemic bakeng sa 80-gram e sebeletsang, e ka bang 1/3 senoelo. Tlhahlobo e 'ngoe ea li-glycemic index ea squash ea mariha ka kakaretso e tlalehile ka karolelano ea 41.
E ka 'na eaba e' ngoe ea mabaka a boemo bo tlase ba glycemic ea mahlaseli a mariha ke hore a mang a a neng a arotsoe ke starch ha e le hantle e le mofuta oa fiber e tsitsitseng , eo hape e nang le liphello tsa antioxidant.
Mojaro oa Glycemic
Le hoja letšoao la glycemic bakeng sa squash butternut le leka-lekana bakeng sa squash ea mariha, mocheso oa glycemic o tlaase ho 3 bakeng sa 80-gram e sebeletsang.
Palo ena ke bakeng sa squash e hlakileng ntle le ho noa kapa botoro.
Melemo ea Bophelo
Butternut squash ke mohloli o babatsehang o tlaase oa lik'halori, vithamine A, vithamine C, le carotene eohle, haholo-holo beta-carotene . Hape ke mohloli o motle oa potasiamo, manganese, vithamine B6 le magnesium.
Selection le Storage
Joalokaha kamehla o e-na le lihlahisoa tse ncha, squash e boima bakeng sa boholo ba eona e tla ba e tsitsitseng le ea tastier. Khetha squash e nang le letlalo le sa senyehang. Li ka bolokeloa ka likhoeli tse 'maloa haeba mocheso o bolokiloe ho pota 50 ho isa ho 60 F. Hang ha ba khaola, ba lokela ho koaheloa ka sehatsetsing' me ba tla boloka matsatsi a mararo ho isa ho a mahlano.
Lisebelisoa:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Tables ea Machaba ea Glycemic Index le Melao ea Boima ea Boima ba Glycemic: 2008 . Tlhokomelo ea lefu la tsoekere 2008; 31 (12).
Nara K, Yamaguchi A, Maeda N, Koga, H. Antioxidative Activity of Water-Soluble Polysaccharide ka Litholoana Tsa Meroho (Cucurbita Maxima Duchesne). Bioscience, Biotechnology le Biochemistry . June 2009; 73 (6): 1416-8.
> Mmuso oa Queensland, Lefapha la Temo le Lehoebo. Tlhahiso ea Khoebo ea Lipopo le Grammas. E hlalositsoe ka la 12 March, 2014.
> United States Lefapha la Temo (USDA), Tlhahlobo ea Tlhahlobo ea Temo. Sechaba sa Nutrient Database bakeng sa Reference Standard, Release 28, 2016.