The cultivation of pumpkins began around 5500 BC in Mexico. It was used to treat many diseases, as it is a source of many important ingredients with high biological activity. Current research shows that the compounds it contains have antibacterial and antifungal properties.
Pumpkin is low in calories – pumpkin flesh provides approx. 26 kcal/100 g and contains cellulose, which speeds up metabolism. It contains many minerals and vitamins such as vitamins C, E, and A, as well as potassium, phosphorus, calcium, magnesium, iron, and zinc, which are essential for the proper functioning of our body. It should be remembered that the more intense the color of the pumpkin flesh, the higher the content of vitamins and minerals.
Pumpkin seeds contain large amounts of dietary fiber, which regulates bowel function and aids digestion, as well as unsaturated fatty acids, which lower "bad" cholesterol and raise "good" cholesterol, reducing the risk of heart disease. Many studies also confirm the hypoglycemic effect of pumpkin (lowering blood glucose levels) and lowering blood pressure.
Of course, it also contains beta-carotene, which supports immunity, eyesight, and the circulatory system, but more importantly, especially for women, it is responsible for beautiful and healthy-looking skin—it strengthens it, delays aging, supports tanning, and helps treat acne.
Pumpkin in pre- and post-workout meals offers many benefits for all athletes, both amateur and professional. First and foremost, it is a source of easily digestible carbohydrates (6.5 g/100 g in the flesh and as much as 10.71 g/100 g in the seeds) with a low glycemic index (GI 50-60), thanks to which it provides energy gradually during training, avoiding spikes and drops in blood sugar levels. Pumpkin also contains lutein, which has the ability to stimulate muscle cell growth, which is particularly important in strength training. It also contains the aforementioned beta-carotene, an antioxidant that helps neutralize the harmful effects of free radicals, the number of which increases in our body during intense exercise. The large amounts of potassium contained in pumpkin support the functioning of the nervous system and regulate water and electrolyte balance, preventing cramps and a drop in performance. Pumpkin is light and easy to digest, making it an ideal ingredient for a pre-workout meal, as it will not burden the stomach, but will certainly provide the necessary energy and nutrients. It is best to consume it about 30-60 minutes before light training, e.g., as a pumpkin smoothie, and 1.5-2 hours before intense training, e.g., as pumpkin soup, pumpkin pancakes, or pumpkin porridge.
A post-workout meal will help us quickly replenish our glycogen stores thanks to its high content of complex carbohydrates, and will help reduce inflammation caused by training and oxidative stress thanks to its antioxidant content, such as beta-carotene and vitamins C and E. To make the meal complete and nutritious, remember to add a source of protein and healthy fats.
• 500 g pumpkin (e.g., Hokkaido), peeled and chopped
• 1 onion
• 2 cloves of garlic
• 750 ml vegetable broth
• 1 tablespoon of olive oil
• Salt, pepper, nutmeg
Fry the onion and garlic in olive oil. Add the pumpkin and fry for a while longer. Pour in the broth and cook for 20 minutes. Blend until smooth and season to taste.
• 1/2 cup rolled oats
• 1 cup of milk
• 1/3 cup pumpkin puree
• 1 teaspoon maple syrup or honey
• 1/2 teaspoon cinnamon
• A pinch of ginger and nutmeg
• Nuts, seeds, or fruit for decoration
Boil the milk with the spices in a pot. Add the oats and cook for 5–7 minutes, stirring constantly. Add the pumpkin puree and maple syrup or honey, stir. Cook for a little longer. Serve with your favorite nuts or fruit.
• 1/2 cup of milk
• 1/4 cup pumpkin puree
• 1 teaspoon maple syrup or honey
• 1/2 teaspoon pumpkin spice (or a mixture of cinnamon, ginger, nutmeg)
nutmeg)
• 1 or 2 espressos
Heat the milk with the puree, honey/maple syrup, and spices until hot but not boiling. Froth the milk (you can use a whisk or a frother). Pour into a glass with coffee. Add a pinch of spice on top.
Pumpkin is not only a symbol of Halloween, but above all a source of vitamins and nutrients that are valuable for our body, thanks to which we can take care of our health, healthy skin appearance, and improve our sports performance. It fits perfectly into our autumn menu, for example as an addition to porridge, pumpkin coffee during a break at work, pumpkin soup for lunch, and pumpkin pancakes for dinner or a pre-workout meal, thanks to which we can support the functioning of the nervous system, neutralize free radicals, and prevent a drop in performance. Remember that it is worth eating it not only in autumn, but throughout the year to support the health of our body.
- https://www.ptfarm.pl/pub/File/Bromatologia/2016/Nr 3/BR 3_2016 art 93 s 698-701.pdf
- https://odr.pl/wp-content/uploads/2014/05/dynia.pdf
- https://newlevelsport.pl/dynia-a-treningsilowy-co-da-ci-symbol-halloween/
Prepared by: Wiktoria Kubicka
