Pumpkin inogona kuratidzwa mumhando dzakasiyana-siyana, senge lattes, soups, chingwa, ice cream, muffin, makeke. Nepo akawanda emidziyo yakanyorwa kazhinji ine manhanga anonhuwira, muriwo uyu muchimiro chawo chechisikigo unopa huwandu hunokosha hwehutano hwakanaka. Maererano neUSDA, imwe kapu yenhanga yakabikwa, yakaoma, isina munyu ine macalorie 49 uye 17 gramu emafuta. Vhoriyamu imwechete ine huwandu hwakakosha hwevhitamini A, C uye E, iyo maziso ako uye immune system ichakutenda. Ichi chibereko chipenyu chinokupawo calcium, potasium, uye inokurudzirwa zuva rega rega refiber, uchiri yakaderera mumacalorie. Gurai nhanga muzvikamu zviviri kana zvina, zvichienderana nekukura kwenhanga, bvisa mukati me fibrous uye mbeu nechipunu (chengetedza mbeu!). Bika pamapepa ekubheka kwemaminitsi makumi mana nemashanu pa 2C. Kana zvidimbu zvenhanga zvatonhora, bvisa ganda uye urase. Kusara kwenhanga kunogona kucheneswa mukugadzira chikafu kana blender. Kuwedzera mvura kunopfavisa puree kana yakanyanya kuoma. Zvisinei, pulp yenhanga haisiriyo yega chikamu chayo chinodyiwa. Mbeu dzenhanga dzinogona kudyiwa dziri mbishi kana dzakagochwa. Shandisa mhodzi sechikafu chinopihwa nezvidimbu zvenhanga kana puree. Mbeu dzenhanga inzvimbo yakanaka kwazvo yezvirimwa-based protein, omega-4 mafuta, magnesium uye zinc. Zinc yakakosha kune hutano hwemasoja emuviri, maziso uye kuporesa maronda. Mbeu dzinotengwa kuchitoro dzinowanzogochwa nokuiswa munyu uye dzine sodium nemafuta akawanda. Saka, kubika kumba kana kushandiswa kwakashata ndiyo nzira yakanakisisa.
2022-11-11