Ama-calories nezinzuzo zezempilo ze-spaghetti squash
I-squash ye-spaghetti uhlobo lwesikwashi sasebusika okungafani namalungu omndeni wakhe omuncu-akusiyo isitashi futhi sinomzimba ophuzi, ngokungafani nombala we-orange we-acorn, i-butternut, nezinye izinhlobo ze-squash zasebusika.
I-spaghetti sikwashi isetshenziswa kaningi njengengxenye ye-pasta. It has a flavour omnene, kancane sweet ephelele amafutha omnqumo kanye utamatisi esekelwe amasoso.
Uma iphekwe, inyama yayo ithola u-stringy, efana nokubukeka kwe "spaghetti" futhi ingasetshenziswa njenge-carbohydrate engezansi, inguqulo enomsoco obuningi bezitsha zendabuko zendabuko.
Ngokuvamile kuyatholakala unyaka wonke, ngenkathi enkulu kakhulu ngo-Okthoba kuya ku-March.
| Izindaba ze-Spaghetti Squash Nutrition | |
|---|---|
| Ukuphakama Usayizi 1 inkomishi (155 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 42 | |
| Ama-calories avela ku-Fat 4 | |
| Ingqikithi yamafutha 0.4g | 1% |
| I-Satatated Fat 0.1g | 0% |
| I-Polyunsaturated Fat 0.2g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I- 28mg ye-sodium | 1% |
| Potassium 181.35mg | 5% |
| Ama-carbohydrates 10g | 3% |
| I-Fiber Diet 2.2g | 9% |
| Ama-sugar Suggestions 3.9g | |
| Amaprotheni 1g | |
| I-Vitamin A 3% · I-Vitamin C 9% | |
| I-calcium 3% · I-Iron 3% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
I-squash ye-spaghetti iphansi kuma-khalori, aqukethe kuphela amakholori angu-42 ekomelweni elilodwa eliphekwe. Iqukethe inani elincane lama-carbohydrate, ama-gramu angu-10, nesamba esikhulu se-fiber, 2.2 amagremu noma amaphesenti angu-9 ezidingo zakho zansuku zonke. Uma ufaka isikhalaji se-spaghetti for pasta ungagcina cishe ama-khalori angu-170 nama-gramu angu-30 we-carbohydrate kwelinye ikhobe ekhonzayo!
Izinzuzo zezempilo zeSpaghetti squash
Ngokungafani nezinye izinhlobo ze-squash zasebusika ezifana nebhotela ne-acorn, i-squash ekhwabanti iqukethe inani elincane kakhulu levithamini A. Nokho, umthombo omuhle we-fiber, u-vithamini C, ama-vithamini B, ama-manganese ne-potassium.
I-fibre yiyona ingxenye engapheliyo ye-carbohydrate esiza ukukugcina ugcwele, kusiza ukulawula amathumbu kanye noshukela wegazi, futhi ingasiza ekwenzeni i-cholesterol ephansi.
Ucwaningo luye lwabonisa ukuthi abantu abadla ukudla okunomsoco we-fiber banciphise ingozi yesifo senhliziyo, amanyevuza, nesifo sikashukela.
I-vitamin C, i-vitamin C ebalulekile yokuncelisa i-antioxidant namanzi, i-aid ekukhuliseni umkhuhlane kanye nokusiza ekwenzeni i-collagen, ukunikeza izindawo zokulwa nokuguga.
Ama-vithamini e-B adlala indima ebalulekile emanzini we-carbohydrate, amaprotheni, namafutha we-metabolism nama-manganese iyisakhi se-enzyme e-antioxidant. Ngaphezu kwalokho, i-potassium ingasiza ekunciphiseni ukucindezeleka kwegazi.
Okokugcina, isikhala sopaghetti sine- lutein ne-zeaxanthin, okuyi-antioxidants evikela amehlo akho ezifweni ezihlobene nobudala.
Imibuzo Ejwayelekile Nge-spaghetti Squash
Ngingadla imbewu ye-spaghetti yesikwashi?
Yebo, ungakwazi. Hlaza imbewu bese uyigcoba ngesidlo esinomsoco. Imbewu ye-Squash icebile amaprotheni ne- magnesium .
Ukuthatha nokugcina iSagash Squash
Khetha isikwashi se-spaghetti esinezindawo ezithambile noma izinsalela. Kumele uzizwe ukhululekile ngobukhulu bayo.
Gcina isikwashi se-spaghetti endaweni epholile, eyomile. Geza isikhumba ngaphambi kokusika.
Uma usuphekiwe, faka isikhalati se-spaghetti esiqandisini esitsheni esingenalutho ukuqinisekisa ukuhlanza kwezinsuku ezimbalwa.
Izindlela Ezempilo Zokulungiselela I-Spaghetti Squash
I-squash ye-spaghetti kumele isetshenziswe noma ibhakwe ngaphambi kokuba ikwazi ukukhipha inyama enamahloni.
Indlela elula yokwenza lokhu ukubhaka ubuso bakho phansi kweminye amanzi ukuze inyama iqhume futhi ifakwe kalula.Ungabhaka ubuso besikwashi phezulu noma usebenzise i-microwave , kodwa ukubheka ubuso kubonakala kubambelela umkhiqizo omuhle kakhulu.
Landela lezi zinyathelo ezilula:
- Preheat uvolon yakho 375 ° F.
- Ngesikhathi ihhavini lifudumala, hlambulula isikhala sakho se-spaghetti ngamanzi abandayo bese usisika ngesigamu ubude. Sebenzisa i-spoon ukukhipha uphinde ulahle imbewu (noma uyisindise ukugcoba) kusuka phakathi kwesigamu ngasinye.
- Beka u-squash ubheke phansi esitsheni se-casserole uphinde uthele cishe ngamasentimitha angu-inch kuya kwamanye intshi wamanzi esitsheni bese ubhaka kuze kube ngethenda, cishe amaminithi angu-30 kuya kwangu-45 (kuye ngokuthi usayizi we-squash).
- Uzokwazi ukuthi u-squash wakho usuqedile uma ungakwazi ukubhoboza isikhumba ngemfoloko noma ugaxe imfoloko emuva nangaphezulu ngaphesheya kwe-squash futhi izintambo zisuse kalula.
- Uma usuphethe i-spaghetti yakho, faka i-garlic, i-oli, ne-Parmesan ushizi noma uyibeke phezulu nge-sauce oyikhonzile. Kuyinto yokudla okunomsoco, okunomsoco, okuphansi kwekhalori.
Ukupheka Nge-Spaghetti Squash
- Indlela Elula Yokulungisa I-Spaghetti Squash
- Indlela Yokupheka I-spaghetti Squash ku-Microwave
- Indlela Yokupheka I-Spaghetti Squash eSikheni Slow
> Imithombo:
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 626
> I-Linus Pauling Institute. Micronutrients zempilo. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Moore, uMarisa. I-squash yasebusika. Ukudla nokudla. 2016; 16-17. 30-31.