Kamoo u lokisang mokopu o etsa phapang e fapaneng kateng
Likopu li na le li-vithamine, liminerale le likokoana-hloko 'me li na le starch e ngata le tsoekere ho feta tse amanang le butternut kapa squash.
Likopu li ka lokisoa ka litsela tse ngata , 'me u ka kenyelletsa habonolo mokopu ho ja lijo tse tlaase . Lethathamo la glycemic le leka-lekaneng, kahoo haeba u na le lefu la tsoekere, hlahloba haufi-ufi tlhahiso ea hau 'me u nahane ka ho e sebelisa ka lichelete tse nyenyane.
E 'ngoe e nang le maphutshe, o ka chesa le ho ja peo .
Histori ea Mofere
Li-pump, tse kang squash tse ling, li nahanoa hore li simolohile Amerika Leboea. Bopaki ba khale ka ho fetisisa, dipeo tse amanang le mokopu tse pakeng tsa 7000 le 5500 BC, li fumanoe Mexico.
Ha e le hantle litholoana, li hlalosoa ka saense e le mofuta oa melee ea botanical, e bitsoang pepo, motsoal'ae e haufi le likomkomere le mahapu.
Ho latela Inthaneteng ea Etymology Dictionary, lentsoe la Senyesemane "mokopu" le khutlela lilemong tsa bo-1640. Ke phetoho ea pompone, pumpion, e bolelang, "melon, mokopu," e hlahang lilemong tsa bo-1540, ho tsoa lentsoe la Sefora la French pompon , le tsoa ho Selatine peponem ( poemone ) "melon," e tsoang ho Segerike pepon "melon . " Tšebeliso ea pele ea tlaleho ea "Pumpkin-pie " e tsoa ho 1650s.
Lik'habohaedreite le Litekanyetso tsa Fiber bakeng sa Mokopu
Mokopu o nkoa e le lijo tse tlaase-carb, leha ho le joalo, tsela eo hangata e lokisetsoang ka eona, e kang liphaepe le e halikiloeng, e nang le tsoekere e nang le tsoekere le e sootho, e fana ka methapo e kholo ea 'metso' me ka nako e '
| Litokisetso tsa mokopu | Li-carb, li-fibre le khalori li na le tse ling |
|---|---|
| Senoelo sa ½ sa mokopu o tala, li-cubed | 3.5 dikgerama tsa carbs net, halofo ea gram ea fiber, lik'hilojule tse 15 |
| Senoelo sa ½ sa mokopu o entsoeng ka makotiki kapa mashed | 6 dikgerama tsa carbs, 3.5 gram ea fiber, lik'hilojule tse 42 |
| 4 oz. ea mokopu o tala (¼ lb) | Ligrama tse 7 tsa carbs ea net, lik'hilojule tse 29 |
Index ea Glycemic le Mojaro oa Glycemic bakeng sa Mokopu
Lethathamo la lijo tsa glycemic ke letšoao la hore na lijo li tsosa tsoekere ea mali ka bongata hakae le ka potlako hakae.
Phuputso e 'ngoe ea letšoao la glycemic ea "squash ea mariha" e tlalehile ka karolelano ea 41. Leha ho le joalo, ha ea ka ea bolela hantle hore na ke mefuta efe e ileng ea lekoa.
Boima ba lijo bo amana le lenane la glycemic empa bo nka boholo ba ho sebeletsa. Boima ba 'mele bo lekaneng le ho ja grama ea 1 ea tsoekere.
| Boima ba mokopu |
|---|
| ½ senoelo sa mokopu o tala: 2 |
| Senoelo sa ½ sa mokopu o phehiloeng ka makotikoti kapa mashed: 3 |
| 4 oz. ea mokopu (¼ lb): 4 |
Melemo ea Bophelo ea Mokopu
Mokopu ke mohloli o babatsehang oa vithamine A le carotene eohle, haholo-holo beta-carotene . Hape ke mohloli o motle oa potasiamo, manganese, vithamine C le magnesium. Manyolo a makhapetla ke mohloli o motle oa vithamine K. Likokoana-hloko tse ngata tsa mokopu li bontšitsoe hore li na le li-antioxidant le tse khahlanong le ho ruruha.
Kamoo U ka Lokisang Mofere
Mokopu o tenyetseha haholo. Re atisa ho nahana ka eona e le karolo ea li-dessert tse monate, haholo-holo ho pholletsa le phomolo ea hoetla le ea mariha. Empa mokopu o ka kenngoa lijana tse kholo, tse kang tse ling tsa likhahla tsa mariha, lijong tsa sopho, bohobe le lijo tsa hoseng. Ho phaella moo, mokopu oa makhapetla o fumanehang habonolo ebile o le bonolo ho sebelisa hore o lokela ho eketsa meroho e nang le phepo e ntle ho uena ho iphelisa selemo ho pota.
Haeba u na le mokopu o feletseng, tsela e bonolo ka ho fetisisa ea ho e lokisetsa ke ho phunya masoba kapa thipa ho 'mele bakeng sa ho e lata le ho e chesa ka ontong ho fihlela e le bonolo.
Ebe oe tšela 'me u tlose makhasi le lipeo ka li-tong.
Li-recipe tse nyane tse nang le mokopu
| Li-recipe tsa tlaase tsa carb tse nang le mokopu |
|---|
| Khama ea mokopu e nang le pecan crust |
| Cheesecake ea mokopu |
| Moqolo oa mokopu o nang le tranelate cheese e tlatsang |
| Li-pancakes tsa mokopu |
| Bohobe ba mokopu |
| Apopkin aple custard |
| Pudding ea mokopu o potlakileng |
| Sopho e ncha ea mokopu |
| Sopho ea mokopu e monate |
| Khomo ea nama ea khomo le mokopu skillet |
| Pompkin e chesang "lijo-thollo" |
Lisebelisoa
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna le Brand-Miller, Janette. "Tafole ea machaba ea li-glycemic index le litekanyetso tsa meriana ea glycemic: 2002." American Journal of Clinic Nutrition . Moq. 76, No. 1, 5-56, (2002).
- Lekala la United States la Temo. "Tšebetso ea" Absorbance Absorbance "(ORAC) ea Khethollo ea Mahlaseli a Oxygen (ORAC) ea Khethollo ea Lijo, Tlhahiso ea 2. Mantaha 2010.
- USDA National Nutrient Database bakeng sa Standard Reference, Release 21.