Autumn Superfood. A nutritionist told what a useful pumpkin and how to cook it

Everyone knows about the benefits of avocados and battoons, and a pumpkin, which is more accessible and no less nutritious, is greatly underestimated. Exclusively for the focus, dietitian Alina Dyachenko tells what a useful pumpkin and how to include it in her diet. Pumpkin can diversify your diet in the cold season and take care of your health. Pumpkin is an autumn superfood, a real treasure trove of vitamins and minerals, so it certainly deserves a place in your diet.

In addition to vitamins and minerals, pumpkin is a source of dietary fiber, and antioxidants that protect the body from free radicals. Master of Nutri -ferry, dietitian Alina Dyachenko tells focus what useful nutrients are contained in the pumpkin, how best to consume it and cook it. In focus. The style appeared its Telegram channel.

Sign up that they will not miss the most interested novoices from the world of show-toys and light life! Pumpkin is rich in vitamins and minerals, in particular: Vitamin A promotes healthy vision, reduces the risk of developing age -related eye diseases, such as cataracts, and helps to improve the overall condition of the skin. Vitamin C. is a powerful antioxidant that strengthens the immune system, promotes wound healing, improves skin condition and protects the body from viruses and infections.

Vitamin E. is known for its ability to protect cells from oxidative stress, to maintain skin youth and to promote the health of the cardiovascular system. Vitamins B (B1, B2, B6). Important for the normal operation of the nervous system, support energy metabolism, help reduce fatigue and improve mood. Potassium. Promotes normalization of blood pressure, maintains the balance of fluids in the body and helps to reduce the risk of cardiovascular disease. Magnesium.

Helps to maintain bone health, improves heart function, and helps to reduce stress and anxiety. Iron. It is needed to maintain normal hemoglobin levels and prevention of anemia, especially important for people with a high need for iron, such as pregnant women. Phosphorus. Supports the health of bones and teeth, promotes the normal functioning of cells and energy production. "Pumpkin seeds are a real treasure for those who want to strengthen their health.

In addition to magnesium, zinc, iron, phosphorus, potassium, vitamin E, it also contains omega-3 fatty acids that help reduce inflammatory processes in the body, improve work Hearts, brain and support the health of the joints, ”says Alina Dyachenko. In addition to omega-3 pumpkin seeds contains tryptophan-a natural amino acid source for the production of serotonin, which improves mood, helps fight depression and improves sleep quality.

It would seem what contraindications can be? Although pumpkin is useful for most people, it still has some contraindications. "Like any other product, pumpkin can cause allergic reactions in people with individual intolerance. Also, people with gastrointestinal diseases, such as ulcer or gastritis, should avoid the use of a raw pumpkin, as it can irritate the mucous membrane," the nutrition said.

In addition, the pumpkin has a fairly high glycemic index, so people with diabetes should be consumed with caution. "Pumpkin goes well with different products, which allows you to use it in many culinary dishes," says a nutritionist. "The recipe for my favorite breakfast from pumpkin is pumpkin pancakes with cheese - so bright, very gentle and delicious," says a diet. KBZV per 100 g = 136. 7/7. 0/7. 1/11. 2 Ingredients: pumpkin - 150 g cheese 45% - 40 g egg - 1 pc. Flour - 20 g of coconut oil - 2.

5 ml of herbs, salt, Italian herbs: peeled pumpkin and cheese is rubbed on a rough grater. Add egg, salt, herbs, herbs, flour and mix well. Form the pancakes with wet hands, spread on a heated pan, greased with oil, and cook under the lid over medium heat on two sides for 5 minutes. Serve pumpkin pancakes with sour cream and greens. Recall that 7 useful properties of pumpkin seeds for health. Earlier, focus wrote that nutritionists called 7 autumn fruits and vegetables useful for your heart.