Mụta ihe mere mkpụrụ a ji bụrụ ụlọ oriri na-edozi ahụ
Ọ bụ oge ahụ nke afọ iji nweta ísì na uto nke ugu. Ugu bu ihe kariri ugu nke ugu na ugbo kpochapu ocha na-eme ka o buru ibu ma buru kwa ihe ozo di nma. Ugu bụ ihe oriri na-edozi ahụ, nke bara ọgaranya na vitamin A ( dị mkpa maka ahụike anya ), eriri, na mineral, tinyere potassium, ígwè na magnesium (mkpụrụ).
Nchọpụta ụfọdụ na-egosi na ihe dị elu nke magnesium nwere ike inye aka belata nkwụsị insulin ma gbochie ọbara mgbali elu - ihe abụọ dị ize ndụ nwere ike ime ka ohere ịmalite ịrịa ọrịa shuga .
Ugu na-agbanye ala na carbohydrates karịa mkpụrụ osisi ndị ọzọ. Ọ dị mma, ugu bụ mkpụrụ osisi n'ezie. Onye ọka na-edozi ahụ, Kristy Del Coro MS, RdN, CDN kwuru, sị, "Ugu bụ mkpụrụ osisi, ọ bụ nke ezinụlọ Cucurbitaceae ma ọ bụ nke kachasị mma mgbe a kwadebere ya site na iji usoro nchịkọta. (ha nwere elu ihe na-aba n'anya) nwere ike ime ka mmiri vitamin A dịkwuo elu mgbe a na-esite na ya. Ọ na-ekwukwa, sị, "Echefula banyere osisi, mkpụrụ osisi pumpkin, ma ọ bụ nke a na-ekwu na pepitas nwere ọgaranya abụbaghị (nke nwere ike inye aka belata cholesterol ọjọọ), protein na magnesium-ha dị nnọọ nju, nnukwu mmanụ , obere carbohydrate nri . " Ọ bụrụ na ịnweghị ike ịcha ugu gị ma na-amị mkpụrụ, ị nwere ike ịzụta mkpụrụ ndị a na ụlọ ahịa nri.
Achọrọ ịzụta ụdị dịgasị iche iche.
Kedu ihe bụ Nutrition Content of Ugu?
1 iko nke ugu nwere: ~ calorie 80, .7 g abụba, 0,4 g abụba jupụtara, 20 g carbohydrate, 7 g eriri, 8 g sugar, 2.7 g protein, 504mg potassium, 763% vitamin A, 17% vitamin C , 6% calcium, 19% ígwè
Kedu ihe bụ Nri Oriri nke Ugu Mkpụrụ?
1/4 iko nke ezi ugu osisi: ~ 170 calories, 15 g abụba, 2.5 g abụba jupụtara, 6 g abụba polyunsaturated, 5 g abụba dị ọcha, 3 g carbohydrate, 2 g eriri, 0 g sugar, 9 g protein, 0% vitamin A, 2% vitamin C, 2% calcium, 14% ígwè, 307mg magnesium
Kedu ka m ga esi nweta ugu?
N'ime ikwesị ntụkwasị obi nile, nke a abụghị ihe kachasị mfe ime, mana ọ bara uru. Ọ bụrụ na ị na-achọ iji cubes nke ugu ị ghaghị:
1. Kpoo ọkụ gị ruo ihe dị ka mita 375.
2. Saa azụ nke ugu.
3. Kutuo ugu na okara ma kpoo osisi ahu na ihe di egwu.
4. Kpochapu osisi ma wezuga onwe gi ka o rie.
5. Bee ugu a n'ime ebe ma jiri nlezianya kpochapu ocha ahu ruo mgbe i nwere nani anu nke ugu.
6. Bee anụ nke ugu n'ime cubes.
7. Esila mmanụ mmanụ canola, ihe ndị dị ka cinnamon na nutmeg (maka ụtọ) ma ọ bụ sage na garlic (maka savory).
8. Gwakata na oven ruo mgbe eme - ihe dị ka minit 30 ma ọ bụ ruo mgbe i nwere ike ịbanye n'ime cubic nke ugu na ndụdụ.
9. I nwere ike iri nri dị ka ma ọ bụ buo cubes na ihe ntinye ihe oriri iji mee ka azu, mmiri ma ọ bụ mgbakwunye, oatmeal, salads ọka, stews na chilis.
Maka Enwekwu Echiche na Otu esi esi nri ugu:
Nri obere carbohydrate na ugu
Ntuziaka na ugu:
Were nri taa na ugu. Ma ị na-eji ọkpụkpụ ma ọ bụ mkpọ gị ahụ na nri ụtọ gị ga-ekele gị.
Utu Akwukwo Ugu
Azu ogwu (iji mee ka nke a di ntakiri ka i nwere ike dochie mmiri ara ehi na-abaghị abụba maka mmiri ara ehi na abụba)
Nri Bee na Pumpkin Skillet Nri
Akwukwo Ugu (site na anu anwuru na ugu nke ugu, ihe ndi a choro)
Isi mmalite:
> Ụlọ Ọrụ Linus Pauling. Magnesium.
> Nweta Ontario. Ihe ị chọrọ ịma banyere magnesium.