Pumpkin hi kan in leh kan kitchen-ah chuan thil pawimawh tak a ni a, a dik lo em ni? Pumpkin ang hi chu chaw tui tak siam nan emaw, rice pudding nena ei tur emaw a awm lo. Mahse, he chaw tui tak bakah hian pumpkin hi kan hriselna atana hlawkna mak tak tak pe thei superfood a ni tih i hria em? Vawiin hian he pumpui pangngai chhunga hriselna thuruk mak tak tak thup te hi han sawi ila.
A hmasa berin pumpkin chu eng nge ni?
A awlsam zawngin sawi ila, pumpkin hi Cucurbitaceae chhungkaw zinga mi a ni a, chutah chuan thlai chi hrang hrang, cucumber, melon leh squash te pawh a tel a ni. Mi tam tak chuan pumpkin hi thlaiah ngai mah se, science lam hawi chuan pumpkin hi pangpar chi pai lai atanga lo piang chhuak a nih avangin thei a ni . Amaherawhchu, chaw siamnaah thlai ang maia kan hman avangin ngaihtuah chian tur a ni lo.
Pumpkin hi a tui mai ni lovin, a chi pawh a tui em em bawk. Store-a kan lei canned pumpkin hian pumpkin thar ang bawkin nutritional benefits tam tak a nei bawk. Chuvangin kum khat chhungin pumpkin hlawkna hmuh a awlsam hle.
Kan taksa tana pumpkin hian eng super benefits nge a neih?
Okay, tunah chuan a pawimawh ber hi han thlir ila: pumpkin ei hian kan taksa tan eng hlawkna nge a neih?
Vun mawi leh hrisel tan
Pumpkin hi i vun hrisel leh eng tak a awm theih nan a thian tha tak a ni. Pumpkin-a vitamin C, minerals leh carotenoids te hian vun chu a mamawh tui leh chaw tha a pe a ni.
A bik takin, beta-carotene, antioxidant chak tak, pumpkin chu a rawng sen (orange) pe theitu hian ni zung chhiatna leh vun cancer hlauhawmna a tiziaawm a ni. Tin, tar chakna tikhawtlai turin a pui bawk.
I mit chu tizau rawh.
"Pumpkin ei hian mit a ti eng" tih hi kan naupan lai atanga kan hriat thin a ni. A dik a ni. Pumpkin-a beta-carotene awm chu kan taksaah vitamin A- ah a inthlak a. He vitamin A hi kan mit hrisel taka a thawh theih nan a pawimawh hle. Zan lama mit hmuhna atan leh mit (cornea) hriselna atan a pawimawh hle.
He vitamin A leh beta-carotene hlu tak hi pumpkin ang chi natural foods atanga lak a tha ber tih hre reng ang che, pill ei ai chuan.
Lung hriselna atan a ropui hle
Pumpkin hi i thinlung hriselna atana puitu ei tur zingah a chung berah a awm a ni. Pumpkin -a mineral awm, potassium, magnesium, leh calcium , te hian i thinlung thawk dan a tidanglam a, i thisen sang a thunun thei bawk.
Tin, pumpkin-a fiber awm hian thisen a cholesterol tha lo awm zat a tihziaawm bawk.
Immunity chu a sang ber lai a ni
I damlo fo em? Tichuan i ei leh in ah pumpkin i dah tel ngei tur a ni. A chhan chu, pumpkin hian Vitamin A, C, E, Zinc, leh Iron te ang chi nutrient tam tak a pai a, chungte chu kan taksa immune system tichak turin a tul a ni. Chuvangin pumpkin hian natna chi hrang hrang laka invenna atan a pui a, infection a awm chuan a dam nghal vat bawk.
Intestinal hriselna vawng reng rawh
Pumpkin hi kan digestive system tan pawh ei tur tha tak a ni. A chhunga fiber hian constipation a veng a, chaw ei a ti awlsam bawk. Tin, pumpkin-a component thenkhat hian kan intestine-ah bacteria tha tak tak a tipung a, bacteria tha lo a control bawk. A bik takin pumpkin chi-a amino acid cucurbitin awm hian rulhut venna atan a pui niin an sawi.
Thau tihtlem nan a pui
Pumpkin hi taksa rihna tihtlem tum tan chuan ei tur tha tak a ni. Pumpkin hian calorie a pai tlem a, fiber a pai tam bawk. Fiber a tam avangin a tlem a ei hnuah pawh i chaw ei a ti hahdam hle. Hei hian i ei duhna a control thei a, i rihna a control bawk.
Pumpkin hian eng nutritional value nge a neih?
Pumpkin chhum cup khat (gram 245 vel) ei tur zat (proximate nutritional values) hi han en ila.
| Nutrient section a ni | A size tlem ber |
|---|---|
| Calorie a awm bawk | 83 a ni |
| Protein a awm a | 2.7 gram a ni |
| Carbohydrates a awm bawk | 19.8 gram a ni |
| Fiber a ni | 7.1 gram a ni |
| Thau | 0.7 gram a ni |
| Vitamin A hi a awm a | Nitin mamawh 200% aia tam |
| Potassium a ni | Nitin mamawh zat atanga 16% vel |
Pumpkin ei hunah heng thilte hi fimkhur hle ang che
Pumpkin hi chaw hrisel tak ni mahse, hriat tur tlemte a awm.
- Sugar leh oil fimkhur rawh: Baked goods, pumpkin pie, pumpkin rolls, leh in tur thenkhatah hian sugar leh oil tam tak a tel fo thin. Chuvangin hengte hi ei fo loh tur a ni. Pumpkin hi in lamah sugar tlem zawka siam a tha ber.
- Potassium level: Pumpkin-ah hian potassium a tam hle. Hei hi mi hrisel tan chuan harsatna a ni lo va, a takah chuan a hlawkpui hle. Mahse, kal natna nei emaw, kal hnathawh tichhe thei damdawi ei thinte chuan pumpkin ang chi potassium tamna ei tur tam lutuk an ei hmain an doctor nen an inbia ngei tur a ni . A chhan chu kal (kidney) hian potassium a paih chhuak tha thei lo a nih chuan thisena potassium level chu hlauhawm takin a sang thei a ni. Hetiang dinhmun hi `(Hyperkalemia)` kan ti a.
I ei leh in ah pumpkin telh dan tui tak tak
Pumpkin dish chauh ah hian inkhung hran suh. I chaw eiah hian pumpkin hi kawng hrang hrangin i dah thei bawk.
- Pumpkin Soup: Pumpkin soup tui tak siam la, coconut milk tlem te te dah la.
- Smoothies: Pumpkin chu a hmin leh a hmin a, banana leh yogurt nen blend la, smoothie tui tak siam rawh.
- Salads: Pumpkin raw pawh hi a hmin thei a, salad-ah dah theih a ni. Mahse, silfai leh tifai tha hi theihnghilh suh ang che.
- Baked: Tin, a te tein i tan thei bawk a, olive oil tlem te te, chi leh pepper te nen bak la, i ei thei bawk.
Take-Home Thuchah a ni
- Pumpkin hi chaw tui tak mai ni lovin, vitamin, mineral leh fiber tamna superfood a ni bawk.
- Pumpkin hian vun rawng, mit, thinlung hriselna, leh taksa hriselna a tichak a ni.
- Pumpkin hi taksa rihna tihtlem tum tan chuan calorie tlem, fiber tamna duhthlan tur tha tak a ni.
- Pumpkin hian potassium a pai tam avangin kal natna nei te chuan doctor thurawn hnuaiah chauh ei tur a ni.
- Sugar leh oil tam tak hmanga siam pumpkin product ai chuan in lama siam pumpkin hrisel ei tur a ni.
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