Content
Many people know about the wonderful taste properties of pumpkin. Appetizing porridges and other dishes made from it are popular among all segments of the population. But not everyone knows that the calorie content of boiled pumpkin allows it to be classified as a dietary product, and a lot of beneficial properties make it one of the healthiest vegetables.
Nutritional value and composition of boiled pumpkin
Boiled pumpkin owes its many beneficial properties to its chemical composition. It is a source of various vitamins necessary for humans. It contains especially a lot of vitamins C and B, the amount of which directly affects the body’s immunity and the normal functioning of the nervous system. It also contains a rare vitamin T, which stimulates the production of red and white blood cells. In addition, boiled pumpkin contains PP vitamins, vitamin A and K.
In addition, pumpkin is a rich source of minerals.Iron, copper and cobalt, which are present in this useful product, are actively involved in the process of hematopoiesis, and magnesium and phosphorus support optimal functioning of the heart muscle and brain. In addition, the vegetable contains fluorine, potassium and calcium.
How many calories are in pumpkin boiled in water?
In addition to an extensive supply of vitamins, pumpkin stands out among other vegetables for other beneficial properties. Thus, it simultaneously manifests itself as a nutritious and dietary product, since the calorie content of boiled pumpkin per 100 grams is 22 kcal, and if you cook it without salt, then only 20. It is almost completely free of fats: their share reaches 0.1 g. the same composition includes water and carbohydrates (92 and 4 g, respectively). Such a low calorie content makes this product very useful for people on a diet, as well as for those who are watching their weight.
Glycemic index of boiled pumpkin
You can often hear about the benefits of boiled pumpkin for people with diabetes. This product does have properties that help lower blood sugar levels, but their effectiveness depends on how the product is processed. Boiled pumpkin, unlike raw pumpkin, has a fairly high glycemic index due to the large amount of fructose and sucrose - 75 units. However, doctors often allow people with diabetes to consume this product in small quantities, taking into account the beneficial effects it has on the body, in particular on the pancreas. Therefore, before including it in your diet, you should consult a specialist.
What are the benefits of boiled pumpkin?
The benefits of boiled pumpkin for the human body are difficult to deny.The unique properties of this vegetable have a beneficial effect on the liver, cleansing it of harmful substances and toxins. The fiber in its composition helps improve the functioning of the intestines and stomach, and in combination with pectin it can break down excess fat-containing substances. The anti-inflammatory properties of the vegetable promote enhanced tissue regeneration and wound healing, so it is especially recommended for people with diseases of the urinary system.
The beneficial properties of pumpkin make it a product ideal for baby food. The abundance of vitamin A strengthens the child’s body’s defenses, reducing its susceptibility to the effects of pathogens and viruses, and, in addition, helps improve vision. Phosphorus, potassium and B vitamins ensure healthy growth and development of bone tissue, and also stabilize the functions of the nervous system, which is especially important for preschool children. In addition, the delicate consistency of this healthy product is easily digested and quickly absorbed by the body, which is why it serves as a popular component of mixtures and purees for the first feeding of babies.
Boiled pumpkin is also beneficial for men. Its pulp and seeds contain zinc, which enhances the production of the male sex hormone testosterone. It, in turn, has a positive effect on potency, improving sperm quality and increasing sexual desire.
Women will also appreciate the beneficial properties of boiled pumpkin. Thus, vitamin A has a beneficial effect on the condition of the skin, giving it elasticity and restoring a healthy tone. This vitamin will also increase the durability of tanning for all lovers of beach holidays and solariums.
A large amount of vitamins mitigates the effects of menopause and prevents physical and psychological complications. And the low calorie content and the ability of boiled pumpkin to remove toxins and excess fluid from the body make it possible to use this vegetable when creating a menu for weight loss.
What are the benefits of boiled pumpkin for the human body?
The beneficial properties of boiled pumpkin can not only prolong human health, but also reduce the symptoms of a variety of diseases. So, it is recommended to add this product to the menu for various ailments:
- Anemia. The pulp of this vegetable contains a lot of iron and other active substances involved in the hematopoietic function of the body, so daily consumption of 40 - 150 g of boiled pumpkin 3 - 4 times a day can bring hemoglobin levels back to normal;
- Atherosclerosis. Pectins, which are present in the vegetable, regulate the level of bad cholesterol, and the anti-inflammatory properties of the product reduce pain, which helps alleviate the symptoms of the disease;
- Edema in kidney diseases. The diuretic properties of the product can remove excess fluid from the body and reduce swelling if you eat porridge with boiled pumpkin 1 - 2 times a day;
- Caries and other diseases of the oral cavity. The high fluoride content prevents the development of dental caries and inflammatory processes in the gums. The daily dose of this substance is contained in 500 - 600 g of boiled pumpkin;
- Heart diseases. The cardiovascular system can be supported by consuming boiled pumpkin rich in magnesium as part of vegetable salads at the rate of 300 - 400 g per day.
How to properly cook boiled pumpkin
To extract the maximum amount of beneficial properties from pumpkin, you need to know how to prepare it correctly:
- Before cooking, you need to thoroughly rinse the vegetable, cut it into 2 parts and remove the seeds.
- After this, the product should be peeled. You can use a regular kitchen knife or saw blade.
- The pumpkin pulp must be cut into slices or cubes up to 3 cm in size. It is advisable to wrap the unused part of the vegetable in cling film or foil and put it in the refrigerator. After this, you can proceed directly to cooking.
- Place the vegetable in a large saucepan and add water so that the water completely covers it.
- As soon as the water boils, you should add salt or other spices as desired, then continue to cook the dish for 25 - 30 minutes over moderate heat.
- You can check the readiness of the product using a fork. If the vegetable is soft, then it should be removed from the heat, then drain the water from the pan and allow the dish to cool.
The finished product can be served with sour cream and herbs as an independent dish or as a variety for meat or fish. Based on this healthy product, you can even prepare desserts that will not only retain all the properties of pumpkin, but will also appeal to even the most selective eaters.
Prepare dessert according to the following scheme:
- Washed pumpkin in the amount of 500 g is peeled and cut into large pieces.
- 2 tbsp. water is poured into the pan and brought to a boil, then pieces of the vegetable are placed in the bowl.
- Add 6 tbsp. l. sugar and add 1 cinnamon stick.
- Cook for 20 minutes, check for doneness.
- The boiled pumpkin is caught with a slotted spoon and placed on a hot plate, then sprinkled with sugar and allowed to cool.
- Before serving, cool the dessert in the refrigerator for 30 minutes.
And if you add millet to boiled pumpkin, you get an appetizing porridge that both children and adults will appreciate:
- 500 g of pulp are grated on a coarse grater.
- In a saucepan with thick walls, combine 1 tbsp. milk and 2 tbsp. l. butter, then add pumpkin to the mixture and simmer for 15 minutes.
- Add 3 tbsp to the vegetable. l. washed millet cereal, 1 tbsp. l. honey and salt to taste.
- The ingredients are thoroughly mixed and simmered over low heat, covered, for 10 minutes.
- The finished porridge is wrapped in a towel and allowed to brew for about 10 minutes.
The beneficial properties of boiled pumpkin will manifest themselves perfectly in a salad in combination with other vegetables:
- Three hundred grams of washed boiled pumpkin, cut into 1 cm cubes, are placed on a plate.
- Two medium pickled cucumbers are cut into thin strips, 1 tomato is cut into thin slices.
- Half the onion is washed, peeled and finely chopped.
- Mix vegetables in a deep bowl, add salt and pepper.
- Before serving, season the salad with 2 tbsp. l. butter, sprinkle with herbs.
Boiled pumpkin also makes healthy first courses, for example, cream soup:
- 200 g of pumpkin and potatoes are washed, peeled and finely chopped.
- Add white crackers, salt and sugar to taste.
- Pour the ingredients with water and cook until the vegetables are ready over medium heat.
- Wipe the workpiece through a colander, add 1 tbsp. l. vegetable oil.
- Combine the grounds with milk and cook until tender. Decorate with greens.
Restrictions and contraindications
Despite all the benefits and unique properties of boiled pumpkin, certain groups of people are advised to refrain from consuming it in order to avoid possible harm to the body. So, the vegetable is contraindicated for people:
- with individual intolerance to the product or its components;
- those suffering from diarrhea;
- having gastritis with low acidity.
Boiled pumpkin should be consumed with caution by those who suffer from:
- diabetes mellitus;
- peptic ulcer of the stomach and intestines.
The above-mentioned people can diversify their menu with a small amount of the product, but only after agreeing on a consultation with their doctor
Conclusion
The low calorie content of boiled pumpkin and its properties have earned this vegetable great popularity among connoisseurs of healthy eating. If you follow all the recommendations for consumption and preparation, this healthy product will not only delight you with its excellent taste, but will also prolong your health.
