When autumn rolls around, pumpkins seem to be everywhere. From pumpkin-spiced lattes to Halloween decorations, these vibrant gourds make their presence felt. But have you ever wondered, "Are pumpkins good for me?" The answer, according to nutrition experts, is a resounding yes. Pumpkins, which belong to the squash family, have a rich history as a valuable source of nutrition. Denee Bex, a dietitian and diabetes care specialist, points out that pumpkins have been cultivated by Indigenous communities in the Americas for centuries, long before the arrival of Europeans. Their continued popularity is due to the fact that they are packed with essential nutrients like vitamins, minerals, and fiber. Pumpkins fall under the category of nutrient-dense foods, which means they offer a high nutritional value relative to their calorie content. A mere one cup of canned pumpkin, for example, contains just 137 calories but provides over 200% of the daily value for vitamin A, 36% of vitamin K, 25% of fiber, and 22% of vitamin E. Additionally, pumpkins are excellent sources of vitamin B6, vitamin C, magnesium, riboflavin, iron, and potassium. Vitamin A, derived from plant pigments known as carotenoids, is a standout component in pumpkins. These carotenoids give pumpkins their characteristic golden hue and can be converted by the body into vitamin A. This vitamin is crucial for vision, skin health, immune function, and is particularly important as we head into the colder months. In addition to vitamin A, pumpkins contain beta-carotene, vitamins C and E, which act as antioxidants, helping protect the skin from damage caused by UV rays and pollution. Pumpkin also boasts approximately seven grams of fiber per cup, a nutrient many people in the United States should consume more of. Fiber aids in promoting a sense of fullness, regulating blood sugar and cholesterol levels, and supporting a healthy gut microbiome. The type of fiber found in pumpkins is especially gentle on the digestive system, making it a preferable choice for those who suffer from digestive issues. Pumpkins are also noteworthy for their potassium content, with research suggesting that increased potassium intake can help lower blood pressure, enhance bone health, and reduce the risk of stroke and kidney stones. Don't overlook pumpkin seeds – they are not only edible but also loaded with valuable nutrients. Whether shelled or unshelled, pumpkin seeds, or pepitas, are excellent sources of protein, fiber, healthy fats, iron, magnesium, and zinc. A half-cup of shelled pumpkin seeds contains a remarkable 21 grams of protein and 4.5 grams of fiber. Incorporating pumpkin into your diet is easier than you might think. Canned pumpkin is just as nutritious as homemade purée and is far more convenient. Just be sure to choose plain pumpkin purée, not pumpkin pie filling, which may contain added sugar and sodium. You can add a scoop of pumpkin purée to oatmeal or plain yogurt, then sprinkle it with cinnamon and a drizzle of maple syrup for a delightful and nutritious treat. Beyond the traditional pumpkin bread and pie, canned pumpkin can be used in hearty savory dishes like chilis, soups, enchiladas, curries, and pasta. When selecting pumpkins for consumption, it's best to avoid the large ones typically used for jack-o'-lanterns. Instead, opt for smaller pie pumpkins available in grocery stores or consider visiting a local farm. Some Native-owned farms may offer a wider range of pumpkin and winter squash varieties. For Denee Bex, who grew up eating pumpkin roasted by her grandmother, the love for this versatile and nutritious food is a year-round affair. She still savors it the way her grandmother prepared it: scooping it right out of the shell with a spoon. Pumpkins, as it turns out, are not just a seasonal delight but a wholesome addition to your diet, whatever the time of year..
출처 : 스피쿠스
기사 제목: 호박의 영양적 가치 - 단순한 가을 장식 이상"
호박은 가을에 흔히 볼 수 있는 식품으로, 커피부터 할로윈 장식에 이르기까지 다양하게 사용됩니다. 영양 전문가들은 호박이 비타민, 미네랄, 섬유질 등 필수 영양소를 풍부하게 함유하고 있어 건강에 좋다고 말합니다. 호박은 영양가가 높고 칼로리가 낮은 식품으로 분류됩니다. 예를 들어, 한 컵의 통조림 호박은 137칼로리에 불과하지만 비타민 A의 일일 권장량의 200% 이상을 제공합니다. 또한 비타민 B6, C, E, 마그네슘, 리보플래빈, 철, 칼륨의 좋은 공급원입니다. 호박의 베타카로틴, 비타민 C와 E는 항산화제로 작용하여 피부를 UV 광선과 오염으로부터 보호합니다. 호박씨도 단백질, 섬유질, 건강한 지방, 철, 마그네슘, 아연이 풍부합니다. 호박을 식단에 포함시키는 것은 쉬우며, 통조림 호박은 직접 만든 퓌레만큼 영양가가 높습니다.
단어학습
- Nutrient-dense (영양 밀도가 높은): 영양 밀도가 높은 식품은 칼로리 대비 높은 영양가를 제공합니다.
- 예문: Pumpkins are a nutrient-dense food, containing a variety of vitamins and minerals.
- Carotenoids (카로티노이드): 카로티노이드는 식물 색소로, 몸에서 비타민 A로 전환될 수 있습니다.
- 예문: The golden color of pumpkins is due to carotenoids.
- Antioxidants (항산화제): 항산화제는 피부를 자외선 및 오염으로부터 보호하는 데 도움을 줍니다.
- 예문: Pumpkins contain antioxidants that are beneficial for skin protection.
- Microbiome (미생물군): 미생물군은 건강한 장을 유지하는 데 중요합니다.
- 예문: The fiber in pumpkins supports a healthy gut microbiome.
- Potassium (칼륨): 칼륨은 혈압을 낮추고 뼈 건강을 향상시키는 데 도움이 됩니다.
- 예문: Pumpkins are rich in potassium, beneficial for blood pressure control.
영어표현
- Nutritional powerhouse (영양의 보고): 매우 영양가가 높은 식품을 의미합니다.
- 예문: Pumpkins are a nutritional powerhouse, offering a range of essential nutrients.
- Year-round affair (연중 행사): 일 년 내내 지속되는 것을 의미합니다.
- 예문: Pumpkins are not just popular in autumn but are a year-round affair, enjoyed in various ways.