Iindidi ezi-8 ezimnandi zeSikwashi

Umxholo

• Iindidi zesikwashi sehlobo
• 1. Isikwashi esimthubi
• 2. iZucchini
• 3. Ipatypan squash
• Iindidi zesikwashi sasebusika
• 4. I-squash ye-Acorn
• 5. Isikwashi samathanga
• 6. Isikwashi esispaghetti
• 7. Ithanga
• 8. Isikwashi esikwaKabocha
• Umgca wezantsi

I-Botanical classified njengeziqhamo kodwa ihlala isetyenziswa njengemifuno ekuphekeni, isikwashi sinesondlo, simnandi kwaye siyasebenza.

Kukho iindidi ngeendidi, nganye inencasa yayo eyahlukileyo, ukusetyenziswa kwezidlo, kunye nezibonelelo zempilo.

Onke angamalungu ohlobo lwenzululwazi Cucurbita kwaye inokuphinda ichazwe njenge squash yehlobo okanye yasebusika.

Nazi iintlobo ezi-8 ezimnandi zesikwashi ukongeza kwisidlo sakho.

Iindidi zesikwashi sehlobo

I-squash yasehlotyeni ivunwa isencinci — ngelixa besathambile- kwaye iimbewu zabo kunye neerind zidla ngokutya.

Nangona uninzi lweentlobo zisesixesheni ngexesha lasehlotyeni, zibizwa ngenene ngobomi bazo obufutshane.

Nazi ezi-3 zesikwashi esiqhelekileyo sasehlotyeni.

1. Isikwashi esimthubi

Isikwashi esimthubi sibandakanya iintlobo ezininzi ezahlukeneyo, ezinje nge-crookneck kunye ne-squash ye-straightneck, kunye nezinye iintlobo zucchini ezinqamlezileyo ezifana ne-zephyr squash.

Elinye eliphakathi (196-gram) squash etyheli iqulethe ():

• Iikhalori: 31
• Amafutha: 0 iigramu
• Iprotheni: 2 iigrem
• IiCarbs: 7 iigrem
• Ifayibha: 2 iigrem

Olu hlobo lukwangumthombo ogqwesileyo we potassium, ngesiqhamo esinye esiphakathi (196-gram) esibonelela nge potassium eninzi kunebhanana enkulu. I-Potassium yiminerali edlala indima ebalulekileyo kulawulo lwemisipha, ulungelelwaniso lwamanzi, kunye nokusebenza kwethambo (,).

Ngenxa yencasa yayo emnene kunye nokuthungwa okune-creamy xa iphekwe, isikwashi esimthubi sinokulungiswa ngeendlela ezininzi.

Ingasuswa, ifakwe, ibhakwe, okanye isetyenziswe njengenkwenkwezi yenkwenkwezi kwi-casseroles.

2. iZucchini

I-Zucchini sisikwashi esiluhlaza sasehlotyeni esiye saziwa njenge-carb esezantsi, enye ikhalori esezantsi kwii-noodles.

Elinye eliphakathi (196-gram) iipakethe zucchini ():

• Iikhalori: 33
• Amafutha: 1 gram
• Iprotheni: 2 iigrem
• IiCarbs: Iigrama ezi-6
• Ifayibha: 2 iigrem

Oludidi luthambile kwi-flavour kodwa lunobungqingqwa obomeleleyo kunesikwashi esityheli, sisenza ukuba silungele isuphu kunye nefry.

Njenge squash etyheli, inokususwa, iphekwe, okanye ibhakwe.

Unokusika i-zucchini kwiiribhoni ezincinci kunye ne-spiralizer ukuyisebenzisa endaweni ye-pasta okanye i-noodle kuyo nayiphi na iresiphi.

3. Ipatypan squash

I-Pattypan squash, okanye nje ipatty patty, zincinci, ukusukela kwi-1.5-3 ye-intshi (4-8 cm) ubude. Ziyimilo yesosari enomphetho weskalloped kwaye ke ikwabizwa ngokuba yi-scallop squash.

Ikomityi enye (i-130 yeegram) yesikwashi sepattypan ibonelela ():

• Iikhalori: 23
• Amafutha: 0 igrama
• Iprotheni: 2 iigrem
• IiCarbs: 5 iigrem
• Ifayibha: 2 iigrem

Olu hlobo luphantsi kakhulu kwiikhalori kwaye luqulathe iintlobo zeevithamini kunye neeminerals, kubandakanya ivithamin C, ifolate, kunye nemanganese, kunye nexabiso elincinci lefayibha kunye neprotheni.

Ukutshintsha ukutya okunekhalori ephezulu kunye neekhalori ezisezantsi, izityebi ezinesondlo ezinje ngepani yepatty kunokunceda ukunciphisa umzimba ngokunciphisa inani leekhalori ozityayo kodwa hayi umthamo wokutya. Oku kunokukunceda uzive ugcwele kwiikhalori ezimbalwa ().

Njenge squash etyheli, ipani ye-patty ithambile kwi-flavour kwaye inokususwa, ibhakwe, igriliwe, okanye isetyenziselwe ukwenza i-casseroles.

Isishwankathelo I squash yehlobo ziziqhamo ezisencinci ezinembewu yethenda kunye neerusi ezinokudliwa. Ezinye iindidi ezithandwayo zibandakanya isikwashi esimthubi, i-zucchini, kunye ne-pan patty.

Iindidi zesikwashi sasebusika

Ubusika besikwashi buvunwa kade ebomini babo. Zinee-rind eziqinileyo kunye nembewu eqinileyo, esuswa ngabantu abaninzi ngaphambi kokutya. Ngokungafaniyo nehlobo lasehlotyeni, zinokugcinwa ixesha elide ngenxa yeethambo zazo ezirhabaxa nezikhuselayo.

Ezi ziqhamo zaziwa njenge squash yasebusika ngenxa yobomi bethelfufa obude. Uninzi lweentlobo luvunwa ngasekupheleni kwehlobo nasekuqaleni kokuwa.

Nazi ezinye zezona squash zasebusika zifumaneka ngokubanzi.

4. I-squash ye-Acorn

I-squash ye-Acorn yincinci encinci, enemilo e-acorn kunye nenqatha, eluhlaza kunye nenyama ye-orange.

Enye ye-squash engama-intshi e-10 (10-cm) iqulathe ():

• Iikhalori: 172
• Amafutha: 0 igrama
• Iprotheni: Iigrama ezi-3
• IiCarbs: Iigrama ezingama-45
• Ifayibha: Iigrama ezi-6

Olu hlobo lupakishwe ngevithamini C, iivithamini B, kunye nemagnesium, eyimbiwa ebalulekileyo kwimpilo yethambo nentliziyo. Ikwacebile nefayibha kunye neikhabho ngohlobo lwestatshi yendalo kunye neeswekile, ezinika isiqhamo incasa emnandi ().

I-squash ye-Acorn ihlala ilungiswa ngokusikwa phakathi, ukususa imbewu kunye nokuyosa. Inokugcadiswa ngezinto ezinencasa, ezifana nesoseji kunye netswele, okanye ugalelwe ubusi okanye isiraphu yemephu njenge dessert. Kukwasetyenziswa kakhulu kwiisuphu.

5. Isikwashi samathanga

Ibutternut squash ludidi olukhulu lwasebusika kunye nerind emthubi kunye nenyama eorenji.

Ikomityi enye (i-140 yeegram) yomngqusho wamathanga uqulethe ():

• Iikhalori: 63
• Amafutha: 0 igrama
• Iprotheni: 1 gram
• IiCarbs: Iigrama ezili-16
• Ifayibha: Iigrama ezi-3

Olu hlobo ngumthombo ogqwesileyo wevithamini C kunye ne-beta carotene, zombini esebenza njenge-antioxidants emzimbeni wakho. Antioxidants zinceda ukukhusela iiseli zakho kumonakalo, ezinokuthintela izifo ezithile ezinganyangekiyo ().

Umzekelo, ukutya kakhulu i-beta carotene kunxulunyaniswa nomngcipheko ophantsi womhlaza othile, kubandakanya nomhlaza wemiphunga, ngelixa ukutya okune-vitamin-C kunokukhusela isifo sentliziyo (,).

I-squash ye-Butternut inomdla omnandi, womhlaba. Ingonwatyiswa ngeendlela ezahlukeneyo kodwa idla ngokugcadiswa. Ihlala isetyenziswa kwiisuphu kunye nokukhetha okuqhelekileyo kukutya kosana.

Ngokungafaniyo nezinye iintlobo zasebusika, zombini imbewu kunye ne-squash ye-butternut ziyatyiwa emva kokupheka.

6. Isikwashi esispaghetti

I-spaghetti squash luhlobo olukhulu, olune-orenji-eyinyama yasebusika. Emva kokupheka, inokutsalwa ibe yimisonto efana nespaghetti. Njenge-zucchini, yindlela eyaziwayo esezantsi yeekhalori kwi-pasta.

Ikomityi enye (100 grams) yespaghetti squash ibonelela ():

• Iikhalori: 31
• Amafutha: 1 gram
• Iprotheni: 1 gram
• IiCarbs: 7 iigrem
• Ifayibha: 2 iigrem

Olu hlobo lolunye lwe squash ebusika esezantsi-carb, isenza ukhetho olukhulu kwabo bakwi-carb ephantsi okanye ukutya okunekhalori ephantsi, njengoko inezishukela ezimbalwa zendalo kunezinye iintlobo zasebusika.

Ine-flavour emnene, eyenza ukuba ibe yenye indlela yokufumana ipasta. Kwaye awuyi koyisa ezinye izithako ezidityaniswe ngazo.

Ukulungiselela umngqusho wespaghetti, usike phakathi uze ususe imbewu. Roast ihafu de inyama ithambe. Emva koko sebenzisa ifolokhwe ukukrola imicu efana nepasta.

7. Ithanga

Ithanga sisikwashi sasebusika esinobhetyebhetye esaziwa ngokusetyenziswa kwiidessert. Kwaye iimbewu zayo ziyatyiwa xa ziphekiwe.

Ikomityi enye (116 gram) yethanga iqulethe ():

• Iikhalori: 30
• Amafutha: 0 iigramu
• Iprotheni: 1 gram
• IiCarbs: 8 iigrem
• Ifayibha: 1 gram

Ithanga lityebile kwii-alphax kunye ne-beta carotene, zombini ezi zinto zandulela ivithamin A, ivithamini ebalulekileyo kwimpilo yamehlo ().

Esi siqhamo sikwangumthombo olungileyo we potassium kunye nevithamin C ().

Ithanga liswiti kancinci kwaye linokusetyenziswa kwizitya ezimnandi nezinencasa, ukusuka kwipayi ukuya kwisuphu. Iimbewu zayo zinokugcadiswa, zinongwe, kwaye zityiwe ukuze zifumane ukutya okusempilweni.

Ukulungiselela ithanga, susa imbewu kunye ne-pulp kunye ne-roast okanye ubilise inyama de ibe ithambile. Unokuthenga kwakhona i-purée yamathanga enkonkxiweyo ekulungeleyo ukusetyenziselwa ukubhaka okanye ukupheka.

8. Isikwashi esikwaKabocha

I-squash yaseKabocha-ekwabizwa ngokuba yithanga laseJapan okanye isikwashi se-buttercup-sisiseko sokutya kwaseJapan kwaye sikhula ekuthandeni kwihlabathi liphela.

Nangona iSebe lezoLimo lase-United States (i-USDA) lingenalo ulwazi lokondla olufumanekayo kwi-kabocha ngokukodwa, ikomityi enye (116 gram) yesikwashi sasebusika iqulethe ():

• Iikhalori: 39
• Amafutha: 0 iigramu
• Iprotheni: 1 gram
• IiCarbs: Iigrama ezili-10
• Ifayibha: 2 iigrem

Njengezinye iintlobo zasebusika, isikwashi se-kabocha sisityebi kwi-antioxidants kunye nezakha mzimba, kubandakanya ivithamini C kunye ne-provitamin A (15).

Incasa yayo ichazwe njengomnqamlezo phakathi kwethanga kunye neetapile. Kwaye ulusu luyatyiwa xa luphekwe ngokupheleleyo.

Isikwashi seKabocha sinokuqhotswa, sibiliswe, sosiwe, okanye sisetyenziselwe ukwenza isuphu. Isetyenziselwa ukwenza i-tempura, ebandakanya ukubetha iziqwengana zeziqhamo kunye neepanko breadcrumbs kwaye uzifry de kube kruthu.

Isishwankathelo Isikwashi sasebusika sinokuhlala ixesha elide kuneentlobo zehlobo. Ziye zaphawulwa zii-rinds zazo ezinzima kunye nembewu elukhuni. Eminye imizekelo ibandakanya i-acorn, spaghetti, kunye ne-kabocha squash.

Umgca wezantsi

I-squash ixhaphake kakhulu kwaye inokusetyenziswa ngeendlela ezininzi.

Zombini iintlobo zasehlotyeni nezasebusika zizele zizakhamzimba kunye nefayibha kodwa ziphantsi kwiikhalori.

Bangadliwa, batyiswe, okanye babiliswe okanye basetyenziselwe ukwenza isuphu kunye neeswekile. Ngaphezulu, i-zucchini kunye ne-spaghetti squash zezinye iindlela ezintle zepasta.

Ezi ziqhamo zahlukeneyo zenza ezempilo, nezongezo ezimnandi kukutya kwakho.