John Myers
Na u ka be u ile ua nahana joalo? Mokopu ke monokotšoai! Tseba meroho ea khale ea hoetla ka litsela tse tharo le rona. Hobane ha se feela makhasi a monate a nang le litaba tse phahameng tsa antioxidant beta-carotene e ka kopanyang lijo tsa hau. Peo ea mokopu le oli ea peo ea mokopu le tsona ke lijo tsa bohlokoa tse nang le matla a ho folisa.
Mokopu - moroho o matla oa monokotšoai
Mokopu o bontša lifahleho tsa oona tse ngata eseng feela mokhabiso oa Halloween empa hape le poleiti. Joalo ka likomkomere le lehapu, mokopu ke oa lelapa la mokopu (Cucurbitaceae) 'me ka botanically ke monokotšoai. Ke se seng sa limela tsa khale ka ho fetisisa tse lengoang lefatšeng.
Mefuta e lengoang ke batho e kenyelletsa, mohlala, mokopu o moholo (Cucurbita maxima), butternut squash (Cucurbita moschata), le mokopu oa serapeng (Cucurbita pepo). Li-subspecies tsa mokopu oa serapeng ke zucchini.
Mefuta e tsebahalang ea mokopu
Mefuta e mengata ea mokopu e fapana ka sebopeho, boholo le tatso:
- Hokkaido (Mefuta: Mokopu o Moholo)
- Nutmeg Squash (Mefuta: Musk Squash)
- Butternut kapa Butternut Squash (Mefuta: Musk Squash)
- Yellow Hundredweight (Mefuta: Mokopu o Moholo)
- Spaghetti Squash (Mefuta: Serapa sa Squash)
- Patisson (mefuta: squash ea serapeng)
- Ghost Rider (Mefuta: Mokopu)
Mokopu oa Hokkaido o letlalo le tšesaane, o 'mala oa lamunu haholo-holo o natefeloa haholo ke ho tuma haholo hobane ha ho hlokahale hore o o ebole. Letlalo lea jeoa 'me le latsoeha joaloka nama.
Ho phaella ho Hokkaido e monate e matla, litho tse tsebahalang ka ho fetisisa tsa lelapa lena la monokotšoai oa limela ke squash e nang le ribbed nutmeg-flavored squash, butternut e bōpehileng joaloka pere e nang le monate oa linate tse monate, le boima bo boima bo bosehla. Boima ba tsona bo tloha ho hoo e ka bang 50 g (makhapetla a mekhabiso) ho isa ho 600 kg (rekoto ea likhahla).
Squash ea spaghetti e rehiloe lebitso la eona hobane likhoele tse ka hare li tšoana le spaghetti. Tatso ea eona e bonolo ebile e tšoana le ea zucchini. Patisson hangata e tala, e mosehla, kapa e tšoeu 'me e shebahala e batla e tšoana le UFO, ke kahoo e boetse e bitsoa mokopu oa UFO.
Ghost Rider ke mofuta oa mokopu oo batho ba bangata ba nahanang ka oona ha ba nahana ka mokopu. Ke mokopu o tloaelehileng oa lamunu oa Halloween. Mefuta e fapa-fapaneng e etselitsoe ho betloa 'me ha e na monko o monate joaloka mefuta e meng ea mokopu - ho feta moo, boholo ba mokopu ha o na letho. Empa li loketse mohlala B. leha ho le joalo bakeng sa sopho kapa mokopu lasagna.
Makopu joalo ka thebe khahlano le mafu
Motsoako o monko o monate oa mokopu ha o sebelisoe feela ho pheha lijo tse monate tse kang sopho, li-casseroles, li-chutneys, likuku le jeme. Lithako tsa bona le tsona ke mokhoa o mong oa ho ja lijo tse hlabollang ho fapana le li-chips le tse ling tse joalo. Oli ea peo ea mokopu ea boleng bo holimo e boetse e ntšoa oli ea tsona.
Ho sa tsotellehe hore na mokopu, peō, kapa oli, o na le lintho tse ngata tsa bohlokoa. Ka holim'a tsohle, li-antioxidants tsa eona li etsa hore meroho e be tšireletso e sebetsang khahlanong le mafu a tsoelo-pele. Liphuputso li netefalitse litlamorao tsa thibelo le tse thobang tsa mokopu ho mohlala, mafu a ho ruruha le a tšoaetsanoang, mofetše, majoe a liphio, mafu a letlalo le khatello ea maikutlo. Mabaka a matle a ho thabela nako ea mokopu ka botlalo.
Mokopu bakeng sa lefu la tsoekere
Nama ea mokopu e nang le khalori e tlaase (hoo e ka bang 26 kcal ka 100 g) ha e latsoe hantle feela, empa e boetse e fana ka fiber e ngata ea ho tlatsa e tšehetsang tšilo ea lijo le ho theola boima ba 'mele, ho felisa chefo, le ho leka-lekanya maemo a tsoekere ea mali. Sena se etsa hore meroho e be khetho ea bohlokoa haholo bakeng sa batho ba nang le lefu la tsoekere.
Ho tloha ka 2007, phuputso ea East China Normal University e bontšitse hore mohlala, B. lekhasi la lekhasi la feiga (C. ficifolia) le hlohlelletsa nchafatso ea lisele tsa pancreatic tse senyehileng. Bo-rasaense ba amehang ba fihletse qeto ea hore sekhechana sa lekhasi la lekhasi la feiga se loantšana le methati ea pele ea mofetše ea lefu la tsoekere la mofuta oa 2 le lefu la tsoekere ho batho.
Phuputso ea 2009 ea Japane e fumane liphetho tse tšoanang. Sehlopha sa bafuputsi se tsoang Univesithing ea Iwate se netefalitse katleho ea mokopu oa pulp concentrate (ho tloha squash) bakeng sa mamello e ntle ea tsoekere le ho hanyetsa insulin. Qetellong, mokopu o fana ka li-enzyme tse molemo tsa pancreatic tse nang le glycemic load (GL) ea 3 feela.
Mokopu bakeng sa ho se bone hantle
Lamunu e matla ea mokopu oa Hokkaido, hammoho le mefuta e meng e mengata ea mokopu, e bontša ka ho hlaka hore e na le beta-carotene, 'mala oa semela o nang le melemo e mengata ea bophelo bo botle.
Beta-carotene e ka fetoloa vithamine A 'meleng haeba ho hlokahala,' me vithamine A ka lehlakoreng le leng ke vithamine e tsebahalang bakeng sa mahlo, masapo le lera le phetseng hantle la mucous. Phepelo e ntle ea vithamine A le lintho tse ling tsa limela (lutein le zeaxanthin) e hlalosa maikutlo a bafuputsi ba Colorado State University, ho latela hore mokopu o ka fokotsa kotsi ea ho ba le ho senyeha ha macular (AMD) ho amanang le lilemo. Ho seng joalo, tšenyo ena ea retina e lebisa ho holofala ho hoholo ha pono esita le bofofu.
Lintho tsa bohlokoa mokopung
Likopu li na le lintho tse ngata tsa bohlokoa ka bongata bo loketseng, ho bolelang hore u ka koahela karolo ea bohlokoa ea tlhoko ea hau ea letsatsi le letsatsi ka ligrama tse 150 feela tsa meroho ea mokopu kapa sopho e entsoeng ka 150 g ea mokopu.
Beta carotene ka mokopu
Ho na le beta-carotene e ngata mokopu, semela sa bobeli sa semela se tsoang sehlopheng sa carotenoids. Ntle le taba ea hore beta-carotene - joalo ka ha ho hlalositsoe kaholimo - e ka fetoloa vithamine A ea bohlokoa, e boetse e na le litlamorao tse phetseng hantle: beta-carotene e na le phello e khahlanong le ho ruruha, e sireletsa letlalo ho tsoa mahlaseli a kotsi a tsoang ka hare le ka hare. e tšehetsa ho tsosolosoa ha letlalo ka mor'a ho senyeha ha letsatsi letlalong.
Ka 1,400 µg ka 100 g, 150 g ea mokopu e ka koahela habonolo tlhoko ea letsatsi le letsatsi ea beta-carotene, e leng 2,000 µg.
Alpha-carotene ke carotenoid e 'ngoe e fumanehang ka bongata ka mokopung. Sehlahisoa sena sa semela se boetse se na le melemo e mengata ea bophelo bo botle, se thibela ho hola ha hlahala, se liehisa botsofali, 'me se fokotsa kotsi ea ho tšoaroa ke lera. Ho feta moo, carotenoids e fokotsa kotsi ea lefu la pelo le ho ntlafatsa ts'ebetso ea 'mele ea ho itšireletsa mafung.
Phuputso ea batho ba fetang 15,000 e bile ea bontša hore alpha-carotene e ka eketsa nako ea bophelo.
Vithamine C ke mokopu
Mekopu e na le hoo e ka bang 14 mg ea vithamine C, e leng karolo ea 14 lekholong ea tlhokahalo ea letsatsi le letsatsi ea vithamine C e khothalletsoang ka molao. Vithamine C e loantša li-radicals tsa mahala mme e na le litlamorao tse khahlanong le ho ruruha, antibacterial le antiviral. Vithamine e boetse e susumetsa tlhahiso ea collagen, e bonahalang letlalong le tiileng le le phetseng hantle. E boetse e matlafatsa 'mele ntoeng khahlanong le mofetše le ho tšehetsa sesole sa' mele.
Li-vithamine tsa B ka mokopu
Li-vithamine tse ling tsa B (B1, B3, B5, B6) li teng mokopung ka bongata bo loketseng kahoo 100 g ea mokopu e se e akaretsa karolo ea 7 ho isa ho 11 lekholong ea tlhokahalo e fapaneng. Li-vithamine tsena ke tsa bohlokoa bakeng sa methapo, kahoo li u thusa ho sebetsana hantle le khatello ea kelello, ho tšehetsa metabolism, tsamaiso ea 'mele ea ho itšireletsa mafung, le ho tlosa chefo - 'me ka holim'a moo ho tiisa ho leka-lekana ha hormone.
Potassium ke mokopu
Litholoana tsa mokopu li na le potasiamo e ngata (350 mg ka 100 g), e leng diminerale e tšehetsang bophelo bo botle ba pelo le ho thibela khatello e phahameng ea mali. Tlhokahalo ea letsatsi le letsatsi bakeng sa potasiamo ke 4,000 mg, kahoo karolo ea 150-gram ea mokopu e se e koahela karolo ea 13 lekholong ea eona.
Peo ea mokopu: lipakete tse nyane tsa lintho tsa bohlokoa bakeng sa tšoelesa ea senya le senya
Lipeo tsa mokopu li na le livithamine, liminerale le li-trace elements. Li boetse li fana ka protheine ea boleng bo holimo le lintho tse molemo bakeng sa tšoelesa ea senya le senya.
Oli ea peo ea mokopu khahlano le tahlehelo ea moriri oa lefutso
Oli ea peo ea mokopu ke oli e monate e monate e jeoang e lokelang ho sebelisoa feela bakeng sa lijo tse tala ka lebaka la acid e mafura a polyunsaturated. Profaele ea acid e mafura e shebahala joalo ka omega-6 fatty acid (linoleic acid) e etsa karolo ea 50 lekholong. Halofo e 'ngoe e na le hoo e ka bang karolo ea bobeli ho tse tharo ea omega-9 fatty acids (monounsaturated oleic acid) le karolo ea boraro ea mafura a mafura a mafura.
Omega-3 fatty acids e na le palo e nyane feela, kahoo tekanyo ea omega-6-omega-3 ha e ea nepahala 'me oli ea peo ea mokopu ha ea lokela ho jeoa ka bongata letsatsi le leng le le leng - mme haeba ho joalo, e lekana le omega -3-rich dietary supplements tse tsoang kapa tse nang le omega-3-rich foods, mohlala B. linseed or linseed oil.
