Yintoni iChayote squash, ngokuchanekileyo?

Umxholo

• Yintoni iChayote?
• Izibonelelo zikaChayote kunye nesondlo
• Uyithenga njani iChayote
• Uyipheka kwaye uyitye njani iChayote
• Uphengululo lwe

Ngokuqinisekileyo, uyazi ngamathanga (kunye ne-latte yazo) kwaye mhlawumbi uvile nge-butternut kunye ne-squash squash, nayo. Kodwa kuthekani ngechayote squash? Ifana nepere ngobukhulu kunye nokumila, lo gourd uqaqambileyo luhlobo lwesikwashi sasehlotyeni esigcina imbali ende, edlamkileyo kunye ne-* igcinwe zizakhamzimba eziyimfuneko ezifana nefayibha, i-magnesium, kunye ne-calcium. Nazi izibonelelo zika chayote, kunye nendlela yokuthenga, ukupheka kunye nokutya ichayote.

Yintoni iChayote?

UChayote (aka pear yemifuno okanye i-mirliton) luhlobo lwesikwashi sasehlotyeni, utshilo uWesley McWhorter, i-M.S., i-RD, umpheki kunye ne-dietitian kwi-UTHealth School of Health Public. Ngokobuchwephesha kuthathelwa ingqalelo iziqhamo- kufana notamatato- kodwa mhlawumbi ayisiyiyo into ofuna ukuyiluma njenge apile. Ithobile incasa kwaye inamaqhina ekubunjweni, lo mthi uluhlaza unamaqhuma ukhula kumdiliya omde onyukayo kwimozulu eshushu kwihlabathi liphela. Ngelixa yenze kuphela indlela eya e-US ngasekupheleni kwenkulungwane yeshumi elinesithoba, i-chayote iye yalinywa ukususela kumaxesha angaphambi kweColumbian, ngokutsho kweZiko leZityalo eziNtsha kunye neeMveliso zeZityalo kwiYunivesithi yasePurdue.

Ngapha koko, iziphumo zibonisa ukuba i-chayote squash eyahlukileyo- Sechium edule - yasasazwa ngokubanzi "eMesoamerica" ​​(ummandla wejografi kunye nenkcubeko ukusuka eMexico ukuhla kuMbindi Merika, kuquka iGuatemala, iBelize, iHonduras, ne-El Salvador). Ukusuka apho, kukholelwa ukuba i-squash emile okweperile isasazeke emazantsi ukuya (nakuwo wonke) eMzantsi Melika, iqhubeka iziqinisa njengenxalenye yokutya kunye nonyango lwezonyango, ngokutsho kweZiko leZityalo eziTsha kunye neeMveliso zeZityalo kwiYunivesithi yasePurdue. Ngelixa amagqabi e-chayote engasasetyenziswanga namhlanje ukunyibilikisa amatye ezintso, iziqhamo zizonke zisalayishwe zizibonelelo ezinokubakho. Kwelo nqaku…

Izibonelelo zikaChayote kunye nesondlo

Ifana nezinye iziqhamo, i-chayote iphezulu kwi-antioxidants kunye neevithamini-ngakumbi i-vitamin B, i-vitamin C, i-potassium kunye ne-amino acid. Ineprofayile yezondlo enomtsalane, nayo: I-chayote enye (~ 203 grams) ineekhalori ezingama-39 kuphela, .3 iigram zamafutha, kunye ne-9 grams yecarbohydrates, ngokutsho kweSebe lezoLimo lase-US (USDA). Nangona akusiyo imveliso eneeprotheyini ezininzi kwiimarike (i-1.7 grams kwi-chayote enye), i-squash yasehlotyeni igcwele ezinye izondlo ezilungileyo, ezifana nokuzalisa i-fiber, i-mood-boosting magnesium, kunye ne-calcium eyomeleza amathambo.

Oko kwathethi, isixa esikhulu sezakhamzimba zikwixolo, ke qiniseka ukuba uyigcinile ngelixa upheka usitya. Ngokubanzi, i-chayote isebenza kakuhle njengokutshintsha imifuno yesitatshi kuye nabani na ojonge ukusika i-carbs okanye olandela ukutya okune-carb ephantsi njenge-keto okanye i-Atkins.

Uyithenga njani iChayote

I-Chayote iyafumaneka kwiivenkile zokutya. Nangona kunjalo, ukuba icandelo lakho lemveliso lishiya into oyifunayo, unokuba nethamsanqa elingcono ukuyifumana kwivenkile ekhethekileyo efana ne-Whole Foods okanye kwimarike yamafama asekuhlaleni. Ngenxa yokuba imozulu efudumeleyo ibonelela ngexesha elikhulayo lechayote squash, kunokwenzeka ukuba isiqhamo siya kufumaneka unyaka wonke kwiindawo ezinemozulu eshushu. (Eyeleleneyo: Iiresiphi eziswiti nezinencasa ezisebenzisa imveliso yasehlotyeni)

Ukukhetha i-chayote evuthiweyo, khangela enye eqinile kwi-touch, phakathi kokukhanya kunye nobumnyama obuluhlaza ngombala, kwaye ngaphandle kwamabala athambileyo amdaka (imibala eyahlukileyo ilungile nje ukuba isiqhamo siqinile).

Uyipheka kwaye uyitye njani iChayote

Akukho mntu uphendulayo malunga nendlela yokupheka i-chayote. Ungazitya zonke iinxalenye zesikwashi (kwaye mhlawumbi kufanelekile, ngakumbi kuba uninzi lwezakhamzimba zikwixolo), nto leyo eyenza ukuba kube lula ukupheka nokutya. Indlela nganye iya kuzisa incasa ezahlukeneyo kunye noburhabaxa. Umzekelo, ukugcoba i-caramelize i-chayote ngenxa yeswekile sayo.

Ngaba ufuna inspo encinci? Nantsi indlela yokonwabela i-squash ye-chayote ekhaya:

• Yitye ikrwada: Umpheki uSaul Montiel ovela eCantina Rooftop kwisiXeko saseNew York uyisebenzisa ekrwada kwaye ifakwe ijulienne ukongeza i-crunch kwisaladi; ugqibe ngejusi yelamuni, isinongo saseMexico esineziqholo (iTajin), kunye neoyile yomnquma kwaye, violá, uzenzele lula (kunye nefibrasi!) Ukudala i-chayote.
• Yisebenzise kwi isuphu: I-flavour epholileyo ithetha ukuba unako ixesha le-squash ukuze lilungele nayiphi na i-palette. I-Chayote iyakwazi ukuphatha iziqholo ezinesibindi ezinje nge-chipotle, harissa, kunye nekheri. "Indlela endiyithanda kakhulu yokusebenzisa i-chayote yisuphu yesintu umama wam wayitya kwindawo yakhe yokutyela eMexico: imole yolla"Yenziwe nge-chayote squash, i-zucchini, iimbotyi eziluhlaza, umbona, iitapile, i-chambarete kunye ne-aguja (inyama yenyama), egalelwe kumhluzi wesilili, kwaye enongwe ngegalikhi, itswele, kunye ne-epazote (imifuno yaseMexico). "I-chayote ilinganisa ubuqholo kwaye yongeza incasa emnandi kwisuphu emfutshane yembambo," utshilo uChef Montiel. (Kuvakala ngathi loluluhlu lweesobho ezimangalisayo ze-keto ezisezantsi-carb kodwa zinencasa.)
• Yosa: Enye yeendlela ezilula zokuzama ukusebenzisa i-chayote (okanye nayiphi na imifuno entsha, i-TBH) kukuyosa. UMcWhorter ucebisa ukuba ufumane iresiphi elula ye-chayote: i-oyileji ye-2 yeoyile oyikhethileyo + ipepile emnyama yomhlaba + iponti e-chayote ecekeceke. Bhaka kwi-375 ° F kwi-15 ukuya kwi-20 imizuzu. Emva koko yongeza ityuwa-kodwa kuphela emva ivuthiwe i chayote. Isifundo seNzululwazi: Ityuwa itsala ukufuma kwiindonga zeseli zesityalo nge-osmosis. "Ukuba ukhupha ukufuma ngaphandle xa imifuno etyebileyo enamanzi (okanye iziqhamo) ipheka, ikhokelela kwimveliso yokugqibela engenamanzi kwaye etshisiweyo enobunkunkqele, ingakumbi nge squash yehlobo kunye neentlobo zezityalo," utshilo uMcWhorter. Ukuba ulinda kude kube semva, usafumana incasa enetyiwa- ngaphandle komngcipheko wokonakalisa i-chayote kwinkqubo. Umgca osezantsi: Eli cebiso liza kutshintsha umdlalo wakho wokuqhotsa ngonaphakade. (Eyeleleneyo: Imidibaniso yemifuno eqhotsiweyo eyi-9)

Inqaku lomhleli: Inguqulelo yangaphambili yeli nqaku ichaze ukuba i-chayote squash yayingeyiyo imifuno eyaziwayo. Le yayingezonjongo zethu, kwaye siyayiqonda indlela uluvo olunjalo olunokuthi lutolikwe njengolungenankathalo ngokwenkcubeko. Siye sahlaziya eli nqaku ukubonisa ubutyebi kunye nembali ende ye-chayote, kunye nezibonelelo zayo zempilo.

Uphengululo lwe