John Myers
Ubungacabanga kanjalo? Ithanga ijikijolo! Yazi imifino yasekwindla yakudala ngezindlela ezintathu nathi. Ngoba akuyona nje i-pulp emnandi enokuqukethwe okuphezulu kwe-antioxidant beta-carotene engaxuba ukudla kwakho. Imbewu yethanga namafutha embewu yethanga nakho kungukudla okubalulekile okunamandla okuphulukisa.
Ithanga – imifino enamandla amajikijolo
Ithanga libonisa ubuso balo obuningi hhayi nje njengomhlobiso we-Halloween kodwa nasepuletini. Njengekhukhamba nekhabe, ithanga lingelomndeni wethanga (Cucurbitaceae) futhi ngokwesayensi liyijikijolo. Ingesinye sezitshalo ezindala ezitshaliwe emhlabeni.
Izinhlobo ezitshalwa abantu zihlanganisa, isibonelo, ithanga elikhulu (Cucurbita maxima), i-butternut squash (Cucurbita moschata), kanye nethanga lasengadini (Cucurbita pepo). I-subspecies yethanga lengadi yi-zucchini.
Izinhlobo zamathanga ezaziwayo
Izinhlobo eziningi zamathanga ziyehluka ngokuma kwazo, usayizi, nokunambitha:
- I-Hokkaido (Izinhlobo: Ithanga Elikhulu)
- I-Nutmeg Squash (Izinhlobo: I-Musk Squash)
- I-Butternut noma i-Butternut Squash (Izinhlobo: I-Musk Squash)
- I-Yellow Hundredweight (Izinhlobo: Ithanga Elikhulu)
- I-Spaghetti Squash (Izinhlobo: I-Garden Squash)
- I-Patisson (izinhlobo: i-squash engadini)
- Ghost Rider (Izinhlobo: Ithanga)
Ithanga le-Hokkaido elinesikhumba esincanyana, elinombala osawolintshi ikakhulukazi lijabulela ukuthandwa kakhulu kwezokupheka ngoba asikho isidingo sokulicwecwa. Isikhumba siyadliwa futhi sinambitheka njengenyama.
Ngaphezu kwe-Hokkaido emnandi kakhulu, amalungu aziwa kakhulu alo mndeni wamajikijolo ezitshalo ama-squash ane-ribbed nutmeg-flavored, i-butternut emise okwepheya ne-sweet-nutty flavour, kanye ne-heavyweight yellow hundredweight. Isisindo sazo sisukela ku-50 g (ama-gourds okuhlobisa) kuya ku-600 kg (rekhoda ukhamba).
I-spaghetti squash yathola igama layo ngenxa yokuthi imicu engaphakathi ifana ne-spaghetti. Ukunambitheka kwayo kumnene futhi kufana ne-zucchini. I-Patisson ngokuvamile iluhlaza, iphuzi, noma imhlophe futhi ibukeka kancane njenge-UFO, yingakho ibizwa nangokuthi i-UFO ithanga.
I-Ghost Rider wuhlobo lwethanga abantu abaningi abacabanga ngalo uma becabanga ngamathanga. Yithanga elivamile le-Halloween eliwolintshi. Izinhlobonhlobo zazifuywe ukuze ziqoshwe futhi azinambithisisi njengezinye izinhlobo zamathanga - ngaphezu kwalokho, amathanga awaningi. Kodwa zifanelekile isib B. nokho amasobho noma i-lasagna yethanga.
Amathanga njengesihlangu sokulwa nezifo
I-pulp enamakha yamathanga ayisetshenziselwa nje ukulungisa izitsha ezimnandi ezifana nesobho, ama-casseroles, ama-chutneys, amakhekhe, nojamu. Ama-kernels abo nawo ayindlela enempilo yokudla okuhlukile kuma-chips nokunye okunjalo. Amafutha embewu yamathanga asezingeni eliphezulu nawo akhishwa emafutheni awo.
Kungakhathaliseki ukuthi i-pulp, imbewu, noma amafutha, ithanga licebile ngezinto eziningi ezibalulekile. Ngaphezu kwakho konke, ama-antioxidants ayo enza imifino ibe isivikelo esisebenzayo ngokumelene nezifo zempucuko. Ucwaningo luye lwaqinisekisa imiphumela yokuvimbela nepholile yamathanga esib. izifo ezivuthayo nezithathelwanayo, umdlavuza, amatshe ezinso, izifo zesikhumba, nokudangala. Izizathu ezinhle zokujabulela inkathi yamathanga ngokugcwele.
Ithanga lesifo sikashukela
Inyama yamathanga enekhalori ephansi (cishe i-26 kcal nge-100 g) ayinambitheki nje kuphela, kodwa futhi inikeza i-fiber eningi yokugcwalisa esekela ukugaya kwethu nokulahlekelwa kwesisindo, iqeda ubuthi, futhi ilinganise amazinga kashukela egazini. Lokhu kwenza imifino ukukhetha okuwusizo kakhulu kwabanesifo sikashukela.
Kusukela ngo-2007, ucwaningo olwenziwa yi-East China Normal University lwabonisa ukuthi isib. B. uselwa lweqabunga lomkhiwane (C. ficifolia) lukhuthaza ukuvuselelwa kwamaseli e-pancreatic alimele. Ososayensi abahililekile baphethe ngokuthi isiqephu esiphuma kuselwa leqabunga lomkhiwane siphikisana nezigaba zangaphambi komdlavuza zohlobo 2 lwesifo sikashukela kanye nesifo sikashukela esitholakala kubantu.
Ucwaningo lwase-Japan lwango-2009 lwathola imiphumela efanayo. Ithimba labacwaningi abavela eNyuvesi yase-Iwate likuqinisekisile ukusebenza kahle kwe-pulp concentrate (kusuka ku-squash) ekwenzeni ngcono ukubekezelela ushukela kanye nokungazweli kwe-insulin. Okokugcina, ithanga lihlinzeka ngama-enzyme e-pancreatic anesisindo esiphansi se-glycemic (GL) esingu-3 nje.
Ithanga lokungaboni kahle
I-orange eqinile yethanga le-Hokkaido, kanye nezinye izinhlobo eziningi zamathanga, kubonisa ngokucacile ukuthi iqukethe i-beta-carotene, i-pigment esekelwe esitshalweni enezinzuzo eziningi zezempilo.
I-Beta-carotene ingaguqulwa ibe uvithamini A emzimbeni uma kudingeka, futhi uvithamini A wona uwuvithamini owaziwa kakhulu wamehlo, amathambo, nolwelwesi lwamafinyila olunempilo. Ukunikezwa okuhle kwe-vitamin A nezinye izinto zezitshalo (i-lutein ne-zeaxanthin) kuchaza ukubonwa kwabacwaningi e-Colorado State University, ngokusho ukuthi ithanga linganciphisa ingozi yokuthuthukisa i-macular degeneration (AMD) ehlobene neminyaka. Uma kungenjalo, lokhu kulimala kwe-retina kuholela ekukhubazekeni okukhulu kokubona ngisho nokungaboni.
Izinto ezibalulekile ethanga
Amathanga aqukethe inani lezinto ezibalulekile ngenani elifanele, okusho ukuthi ungakwazi ukumboza ingxenye ebalulekile yesidingo sakho sansuku zonke esibalulekile ngo-150 g wemifino yamathanga noma isobho elenziwe nge-150 g yethanga.
I-Beta carotene emathangeni
Kukhona i-beta-carotene eningi ethangeni, into yesibili yesitshalo evela eqenjini lama-carotenoids. Ngaphandle kweqiniso lokuthi i-beta-carotene - njengoba kuchaziwe ngenhla - ingaguqulwa ibe uvithamini A obalulekile, futhi inemiphumela enempilo kakhulu: i-beta-carotene inomphumela wokulwa nokuvuvukala, ivikela isikhumba emisebeni ye-UV evela ngaphakathi futhi. isekela ukuvuselelwa kwesikhumba ngemva kokulimala kwelanga esikhumbeni.
Ngo-1,400 µg ku-100 g, i-150 g yethanga ingamboza kalula isidingo sansuku zonke se-beta-carotene, engu-2,000 µg.
I-Alpha-carotene enye i-carotenoid etholakala ngobuningi kumathanga. Le nto yesitshalo nayo inezinzuzo eziningi zezempilo, ivimbela ukukhula kwesimila, ibambezela inqubo yokuguga, futhi yehlise nengozi yokuba nesifo somehlo. Ngaphezu kwalokho, i-carotenoids inciphisa ingozi yesifo senhliziyo futhi ithuthukise ukusebenza komzimba.
Ucwaningo lwabantu abangaphezu kuka-15,000 lwaze lwabonisa ukuthi i-alpha-carotene ingandisa isikhathi sokuphila.
I-Vitamin C iyithanga
Amathanga aqukethe cishe u-14 mg kavithamini C, okungamaphesenti angu-14 esidingo sansuku zonke sikavithamini C esinconywa ngokusemthethweni. I-Vitamin C ilwa nama-radicals mahhala futhi ine-anti-inflammatory, antibacterial, ne-antiviral effects. Ivithamini iphinde ikhuthaze ukukhiqizwa kwe-collagen, ebonakala esikhumbeni esiqinile nesinempilo. Iphinde iqinise umzimba ekulweni nomdlavuza futhi yeseke amasosha omzimba.
B amavithamini ithanga
Amanye amavithamini B (B1, B3, B5, B6) akhona emathangeni ngamanani afanelekile ngakho-ke i-100 g yethanga isivele ihlanganisa amaphesenti angu-7 kuya kwangu-11 emfuneko efanele. Lawa mavithamini abalulekile emithanjeni, ngakho akusiza ukuba ubhekane kangcono nokucindezeleka, ukusekela umzimba, isimiso somzimba sokuzivikela ezifweni, kanye nokukhishwa kwe-detoxification - futhi ngaphezu kwalokho kuqinisekisa ukulinganisela kwe-hormone.
I-Potassium ithanga
I-pulp yethanga inothe nge-potassium (350 mg nge-100 g), i-mineral esekela impilo yenhliziyo futhi imelene nomfutho wegazi ophezulu. Isidingo sansuku zonke se-potassium singama-4,000 mg, ngakho-ke i-150-gram ukukhonza kwethanga kakade ihlanganisa ngaphezu kwamaphesenti angu-13.
Imbewu yethanga: amaphakethe amancane ezinto ezibalulekile zendlala yesinye nesinye
Imbewu yethanga igcwele amavithamini, amaminerali, kanye nezakhi zokulandelela. Baphinde banikeze amaprotheni ekhwalithi ephezulu kanye nezinto ezinenzuzo ze-prostate nesinye.
Amafutha embewu yethanga ngokumelene nokulahlekelwa izinwele zofuzo
Amafutha embewu yethanga angamafutha amnandi ngendlela emangalisayo adliwayo okufanele asetshenziselwe ukudla okuluhlaza kuphela ngenxa yamafutha awo e-polyunsaturated. Iphrofayili ye-fatty acid ibukeka njenge-omega-6 fatty acid (i-linoleic acid) yenza amaphesenti angu-50. Enye ingxenye iqukethe cishe izingxenye ezimbili kwezintathu zama-omega-9 fatty acids (i-monounsaturated oleic acid) kanye nengxenye eyodwa kwezintathu yama-acid agcwele amafutha.
Ama-omega-3 fatty acids aqukethwe ngamanani amancane kuphela, ngakho-ke isilinganiso se-omega-6-omega-3 asilungile futhi uwoyela wembewu yethanga akufanele usetshenziswe ngobuningi nsuku zonke - futhi uma kunjalo, uyalingana i-omega -3-rich dietary supplements evela noma enothe nge-omega-3-rich, isb. B. linseed or linseed oil.
