Ama-calories nemisebenzi yabo yezempilo
I-squash yasebusika, ilungu lomndeni wesisu, futhi ozalwa eMexico naseCentral America, ngokwemlando kwakudliwe futhi kusetshenziswa njengeziqukathi nezitsha. Iningi, njenge-squash ye-butternut, linomsoco onamandla, othakazelisayo lapho u-squash ehlobo. Futhi nakuba kuthiwa yi-squash yasebusika, batshalwa phakathi nezinyanga ezifudumele futhi bavuna ngaphambi kweqhwa lokuqala.
Zingakujabulela zonke izinyanga ezibandayo futhi zivame ukutholakala unyaka wonke, ngezikhathi zazo eziphakeme kusukela ngo-Okthoba kuya ku-Mashi.
Kunezinhlobonhlobo eziningi ze-squash yasebusika, esukela usayizi (kusuka ngaphansi kwamakhilogremu angaphansi kwamabili kuya kokungaphezu kwamashumi amabili), ukuma (nxazonke, oblong, isimo se-acorn, njll), umbala (ophuzi, i-orange, obomvu, obomvu obuhlaza, obuluhlaza), futhi ukunambitha (mnene, ukhilimu, mnandi). I-squash yasebusika evame kakhulu eyaziwa zihlanganisa i-acorn, i-banana, i-butternut, i-delicata, i-Hubbard, ithanga, nezinhlobo ze-spaghetti. Ngaphandle kwesikwashi se-spaghetti, isikwashi sasebusika sine-starchy futhi sine-beta-carotene, isandulela ku-vitamin A esitholakala enyameni enemibala e-orange.
| Amaqiniso we-Butternut Squash Nutrition | |
|---|---|
| Ukukhonza Usayizi 1 indebe, ama-cubes okuphekwe ngaphandle kwamafutha noma usawoti (205 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 82 | |
| Ama-calories avela ku-Fat 2 | |
| Ingqikithi yamafutha 0.2g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 8mg | 0% |
| Potassium 582.2mg | 17% |
| Ama-carbohydrates 21.5g | 7% |
| I-Fiber Diet 6.6g | 26% |
| Ama-Sugars 4g | |
| Amaprotheni 1.8g | |
| I-Vitamin A 9% · I-Vitamin C 87% | |
| I-calcium 1% · I-Iron 39% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
I-Butternut u-squash inephrofayili efanayo yokudla okunomsoco kwezinye izinhlobo ze-squash zasebusika futhi ungumthombo omuhle we-carbohydrate eyinkimbinkimbi. I-Butternut u-squash iqukethe ngqo amagremu angu-21.5 kwelinye indebe eliphekwe. Kubuye kube umthombo omuhle kakhulu we-fiber, ukugwedla ngamaphesenti angaba ngu-25 ezidingo zakho zansuku zonke.
Izinzuzo zezeMpilo zesikhwama sasebusika
I-squash yasebusika imthombo omuhle kakhulu wevithamini A, i-vitamin C, i-alpha-carotene ne- beta-carotene .
Liwumthombo omuhle kakhulu we-thiamin, i-vitamin B6, i-potassium, i-magnesium, ne-manganese, nomthombo omuhle wensimbi.
Imbewu, eyomile noma eyomisiwe, iqukethe amaprotheni kanye ne-magnesium futhi ingaba yinto egcwele kakhulu yokugcwalisa, isondlo, i-carbohydrate encane kakhulu. Uma ungenasithakazelo sokugaya imbewu yakho, ungathenga imbewu, njengengwathi, esitolo.
Imibuzo Ejwayelekile mayelana Nesikhwama Sebusika
Ngingadla isikhumba?
Izinhlobo ezimbalwa zokubhakabhaka kwasebusika, njenge-squash sweet dumpling, zine-rind ezidliwayo, kodwa izinhlobo eziningi azikho. Ngezinhlobo ze-squash ezinamahlumela ezinzima, ugaye noma ubheke ngesikhumba sabo (isibonelo, isikwashi esivumayo). Uma kungenjalo, peel isikhumba bese usika u-squash wakho ube yi-cubes ukupheka.
Ngingadla i-squash eluhlaza?
Ungakwazi, kepha ukupheka isikwashi kungakwandisa ukondleka kwayo futhi kunciphisa inyama, okwenza kube lula ukudla nokugaya. Futhi ngenxa yokuthi u-squash uthatha ama-flavour amaningi ahlukahlukene, i-tastier uma iphekwe.
Ukuthatha nokugcina i-Winter Squash
Gwema u-squash onamabala aphansi futhi obunzima futhi ukhethe lezo ezisindayo ngobukhulu bawo. Isikwele sonke kufanele sigcinwe ngaphandle kwesiqandisisi endaweni epholile futhi sihlale sihlanzekile ngale ndlela izinyanga ezimbalwa. I-squash ngaphambi kokunquma kumele igcinwe kwisitsha esingazimele esiqandisini.
Ezinye izinhlobo ze-squash zasebusika ezifana ne-ithanga nazo ziyatholakala ekheniwe.
Okokugcina, ungathola izinhlobo ezithile zeklashishi, njenge-butternut, uthathe futhi uchithe esigabeni sokudla esiqandisini. Lokhu kwenza ukwengeza okulula futhi okunomsoco ekudleni.
Izindlela Ezempilo Zokulungisa I-Squash Ebusika
I-squash yasebusika ingaholwa, ibhaka, ihlanzekile, noma ifakwe i-sauteed. Ungakwazi futhi ukuwashisa noma ukuwutshisa bese uyifaka ku-soups, stews, ne-chili. Noma izinto zesikwashi ezinamahlamvu okugcwele noma izithelo zomzimba nezindlovu ezikhethiwe okukhethwa kokudla kwemifino.
Ezinye izinhlobo, ezifana ne-acorn ne-buttercup squash, kufanele ziphekwe ngezikhumba ezi-izikhumba zabo zivame ukuba nzima kunezinye izinhlobo futhi zingabangela ubuhlungu bokubheka.
Ukupheka i-squash yasebusika ngamanye ama-unsaturated njengamafutha okugcoba noma ama-canola (anemiphuzu ephakeme yomusi) angathuthukisa ukumunwa kwe-vitamin A uma kungenwa. Futhi, inqubo yokugcoba izothumela i-caramelization yeshukela yemvelo ukuze kube khona ukunambitheka okungcono.
I-squash ye-spaghetti, enye i-squash ehlukahlukene, i-calorie ephansi, indawo ephansi ye-carbohydrate ye-pasta. It has flavour ezincane, mnene, kancane sweet futhi isisekelo ephelele amafutha omnqumo noma utamatisi sauces.
Ukupheka Nge-Squash Ebusika
Yiphunga, uyigcobe, yibheke, i-pure it, uyayiqamba. Yisebenze ngekusasa, kwasemini, isidlo sakusihlwa, ukudla okulula noma i-dessert. Le imifino enomsoco futhi enomnandi ingathatha ama-flavour ahlukahlukene futhi iyengeza ngaphezu kwanoma yisiphi isidlo.
> Imithombo:
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 626.
> Moore, uMarisa. I-squash yasebusika. Ukudla nokudla. 2016; 16-17. 30-31.