Ama-calories e-squash ehlobo kanye nezinzuzo zezempilo
Ama-summer squashes angamalungu omndeni wesisu, abazala bomcako webusika. Ziza ngobukhulu obuhlukahlukene, ububunjwa, nemibala futhi ziphansi kwama-calories nama-carbohydrate.
I-zucchini, i-crookneck ephuzi, ne-pattypan (scallop) i-squash yizinhlobo ezivamile. I-Zucchini nayo ibizwa ngokuthi umnkantsha (umnkantsha wemifino noma umnkantshi wase-Italiya) kanye ne-courgette, kuye ngokuthi imifino ikhulu kangakanani nokuthi ikuphi emhlabeni.
E-United States, i-squash ehlobo iyatholakala unyaka wonke.
| Amaqiniso weZucchini Ukudla | |
|---|---|
| Ukukhonza Usayizi 1 indebe eluhlaza, eqoshiwe (124 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 21 | |
| 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 12mg | 1% |
| Potassium 324.88mg | 9% |
| Ama-carbohydrate 3.9g | 1% |
| I-Fiber Diet 1.2g | 5% |
| Ama-Sugars 3.1g | |
| Amaprotheni 1.5g | |
| I-Vitamin A 5% · I-Vitamin C 35% | |
| I-calcium 2% · Iron 2% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Isikali sehlobo, njenge-zucchini, imifino engekho-starchy ephansi kakhulu kilojoule ne-carbohydrate. Kungenye yalezo zokudla ongadla ngaphandle kokuzizwa unecala ngoba ihambelana kahle kakhulu ekudleni kwe-carbohydrate ephansi futhi eguquliwe. Enye indebe ye-zucchini eluhlaza iqukethe ama-khalori angu-21, 3.9 g we-carbohydrate kanye no-1.2 gram fibre. I-Zucchini inekhalori elincane (cishe ngamakholori angu-2 ngaphansi) nokuqukethwe kwe-carbohydrate (cishe ama-1 amagremu angaphansi) uma kuqhathaniswa nezinye izinhlobo ze-squash ehlobo.
Izinzuzo zezempilo ze-Squash yasehlobo
U-squash wasehlobo ungumthombo omuhle kakhulu wevithamini C, okwenza amaphesenti angu-32 ezidingo zakho zansuku zonke indebe eyodwa eluhlaza. I-Vitamin C iyinvithamini yamanzi ehlanjululwayo ebalulekile ekwandiseni ingculazi, ukulungisa amangqamuzana, nokunciphisa inqubo yokuguga.
I-squash yasehlobo iyimthombo omuhle we-vitamin B6, riboflavin, nama-manganese.
I-Vitamin B6 ibalulekile emaprotheni umzimba. I-Riboflavin ibalulekile ekusetshenzisweni kwe-carbohydrate, amaprotheni, namafutha. I-Manganese iyimaminerali ebaluleke kakhulu ezindleleni eziningi zemithi, kuhlanganise ne-gluconeogenisis, okuyi-production of glucose kusuka kuma-precursors angewona ama-carbohydrate, kanye nokwakheka kwe-cartilage.
I-squash yasehlobo iqukethe inani elilinganayo le-carotenoids, i-lutein ne-zeaxanthin, engasisiza ukuba sivikele kwezinye izimo zamehlo ahlobene neminyaka.
Imibuzo Ejwayelekile Mayelana Nesikhwama sasehlobo
Ungadla isikhumba?
Yebo. I-squash yasehlobo iqukethe isikhumba esincane esingaqedwa. Eqinisweni, ukudla isikhumba kunciphisa okuqukethwe okuphathelene ne-antioxidant. Ngaphezu kwalokho, imbewu iyadliwa futhi. Ukuze ugweme izidakamizwa ezibulala izidakamizwa, cabanga ukuthenga u-squash ophilayo.
Ungayidla yini eluhlaza?
Yebo, iphephile ngokuphelele ukudla okuluhlaza. Ungayiphonsa ku-sauce yakho yokuthambisa oyintandokazi noma ujabulele i-crunch eyedwa.
Ukuthatha nokugcina i-Summer Squash
Lapho uthenga isikwashi, bheka isikhumba esikhanya esingenasici, izibungu, ama-nicks nezindawo ezithambile. Isikhumba kufanele siqiniseke ekuthinteni, ikakhulukazi isiqu, futhi kufanele sibe nesisindo ngobukhulu bayo.
Gcina u-squash omusha futhi ungahlanjululwa esitsheni esingenaziphephelo esiqandisini cishe ngesonto.
Ngaphambi kokucucuza, qinisekisa ukuthi ugeza isikhumba kahle ngemibhede yemifino namanzi abandayo.
Ukuze ufeze i-squash ehlobo, yibeke kabili, usakaze ebhodini lokubhaka elenziwe ngesikhumba ukuze ushiswe, bese upakisha esikhwameni samahhala. Imifino evundiwe ngokuvamile ihlala cishe ngonyaka ongu-efrijini. Qaphela, ukuthi u-squash efriziwe uvame ukuba mnyu kakhulu futhi ukuthungwa kwawo kuvame ukusebenza kahle ngokwenza isobho kuphela.
Izindlela Ezempilo Zokulungiselela I-squash yasehlobo
Isikali sonyaka sewomuthi omuhle, onomsoco, futhi onomnandi ukungeza kunoma yisiphi isidlo. Inesikhumba esincane futhi sinomsoco, inyama enomsoco esivumela kahle ukuhamba, ukugcoba, ukugcoba, ukupheka nokubhala.
I-squash ehlobo ehlobo eline-mushy ukuthungwa futhi kuhle ukusebenzisa izobho. I-zucchini evulekile isetshenziselwa ukwenza isinkwa se-zucchini.
Dlala ngokuma kwe-squash-dice yakho, i-julienne it, yinqume ibe ama-cubes, noma fancy futhi wenze i-pasta. Isikwele sasehlobo sinokhetho elihle kakhulu elingu-low-carb 'pasta'. Okokugcina, sebenzisa okusele ukuze ushaye ama-saladi, ama-sandwich aphezulu, noma wengeze ku-egg scramble yakho.
Ukupheka nge-Summer Squash
Dlala ngezinongo nama-flavour uma ulungiselela u-squash wakho; zama okuhle, okubabayo noma okulula.
- I-Southwest Squash Casserole (efana ne-corn casserole)
- Ama-noodle we- Z ucchini
- I-Casserole ye-Zucchini
- I-Lasagna ye-Zucchini
> Imithombo:
> I-Linus Pauling Institute. I-Manganese.
> I-Linus Pauling Institute. Riboflavin.
> I-Linus Pauling Institute. B6.