Pumpkin tuaj yeem nthuav tawm ntau yam kev hloov pauv, xws li lattes, kua zaub, breads, ice cream, muffins, ncuav mog qab zib. Txawm hais tias ntau cov tais diav uas tau teev tseg feem ntau muaj cov taub dag, cov zaub no hauv nws daim ntawv ntuj muaj ntau cov txiaj ntsig kev noj qab haus huv. Raws li USDA, ib khob ntawm boiled, qhuav, unsalted taub dag muaj 49 calories thiab 17 grams roj. Tib lub ntim muaj qhov tseem ceeb ntawm cov vitamins A, C thiab E, uas koj lub qhov muag thiab kev tiv thaiv kab mob yuav ua tsaug rau koj. Cov txiv hmab txiv ntoo nyob no tseem yuav muab cov calcium, potassium, thiab pom zoo kom noj fiber ntau txhua hnub, thaum muaj calories tsawg. Faib lub taub dag rau hauv 2 lossis 4 qhov chaw, nyob ntawm qhov loj ntawm taub taub, tshem tawm cov fibers sab hauv thiab cov noob nrog rab diav (txuag cov noob!). Ci rau ntawm daim ntawv ci rau li 45 feeb ntawm 220C. Thaum cov taub dag tau txias, tshem tawm cov tawv nqaij thiab muab pov tseg. Leftover taub dag tuaj yeem muab tso rau hauv cov khoom noj processor lossis rab. Ntxiv dej yuav soften lub puree yog hais tias nws qhuav dhau lawm. Txawm li cas los xij, taub dag pulp tsis yog tsuas yog ib feem ntawm nws. Cov noob taub dag kuj tuaj yeem noj nyoos lossis ci. Siv cov noob ua khoom noj txom ncauj nrog taub dag los yog puree. Cov noob taub dag yog qhov zoo tshaj plaws ntawm cov nroj tsuag cov protein, omega-3 fats, magnesium thiab zinc. Zinc tseem ceeb heev rau kev noj qab haus huv ntawm lub cev tiv thaiv kab mob, qhov muag thiab kho qhov txhab. Cov noob muag muag feem ntau yog ci thiab ntsev thiab muaj cov sodium thiab rog ntau. Yog li, kev ua noj hauv tsev lossis noj nyoos yog lwm txoj hauv kev zoo tshaj plaws.
2022-11-11