Uma ufuna ukusebenzisa i-squash kabocha, ungase uzibuze ukuthi zingaki ama-calorie kulokhu sikwashi yasebusika yaseJapane. Uzobona izinombolo ezididekayo kulokhu okucashunwe ngoba umthombo onokwethenjelwa awubhalisi ngokuqondile u-squash kabocha. Nansi ukulinganisa okuseduze.
I-squash kaKabocha (ebizwa nge-kah-bow-cha) ibheka ithanga elihlaza noma i-buttercup squash. Unomzimba oluhlaza okwesibhakabhaka nenyama e-orange.
Yayisuka ku-squash e-buttercup kanti izinhlobo ezivame kakhulu ziyi- Cucurbita maxima ne- Cucurbita moschata .
I-flavour ifana nenye i-squash yasebusika, kodwa ibuye ifane ne-sweet potato futhi ivame ukuba mnandi kune-squad butternut. Abantu abaningi bathi bayathandeka njengengwathi, kodwa izinhlobo ezithile zithandeka njengezambatho. Isikhumba sinzima kepha singadli. Kuvame ukuhlutshwa ukuze ukwazi ukupheka ngokushesha.
Ama-calories ku-Kabocha Squash
Ukuqukethwe kwekhalori ye-squash kabocha akubhalwanga ngokuqondile eMnyangweni wezoLimo lwezoLimo lwezoLimo lweMelika e-United States Database ye-National Nutrient ye-Standard Reference Release 28. Cishe kufana nezinye izinhlobo ze-squash yasebusika, njenge- butternut , i-buttercup, i-Hubbard, ne-squash e-acorn.
Ngokusho kwe-database, enye indebe ye-cubes ebhakabhaka ebhaka ebhakabhaka ine-76 kilojoule. Ibuye ine-18 amagremu ama-carbohydrate nama-5.7 amagremu fiber.
Ungase ubone izibalo ezingamaphuzu aphansi kakhulu.
Kungenzeka ukuthi lezo zimithombo zithatha inani lekhalori lama cubes aluhlaza, okungaba yingxenye engama-calories angu-39 indebe ngayinye yama cubes aluhlaza, ama-gramu angu-10 we-carbohydrate nama-1.7 amagremu we-fiber.
Yiziphi izibalo ozikhethayo ezixhomeke endleleni osebenzisa ngayo isikwashi. Uma ungeza izithako eziluhlaza ezingena esitsheni, ungasebenzisa izibalo eziluhlaza.
Kodwa-ke, i-kabocha iphekwe kunokuba idliwe eluhlaza, ngakho-ke ukusebenzisa izilinganiso nama-khalori we-squash okuphekwe kuyoba nomqondo wokusetshenziswa okuningi.
Yiqiniso, inani lekhalori lizoshintsha kuye ngokuthi ulungiselela kanjani futhi usebenzise ikabocha yakho. Ukwengeza ibhotela, ushukela obomvu, noma isiraphu kuzongeza ama-calories amaningi kwisitsha sakho.
Ukudla okunomsoco
Ukudla i-kabocha kanye nanoma iyiphi enye i-squash yasebusika kuyindlela enhle kakhulu yokwandisa ukudla kwakho kwe-vitamin A emzimbeni wakho okudingayo isikhumba esinempilo kanye nombono ovamile, kanye ne-potassium esisiza ukulinganisela uketshezi komzimba nokucindezela kwegazi. I-Kabocha kufanele iphinde ibe ne-calcium ne-magnesium, amaminerali amabili okudla okubalulekile.
Ukukhethwa, Isitoreji, nokupheka
Ngokuqinisekile uzothola isikwashi se-kabocha ezimakethe zase-Asia noma zaseJapane, kodwa ungase uzithole emakethe yakho yamafama noma kwezinye izimakethe uma zithandwa endaweni yakini. Bheka i-squash enezikhuni ezinzima, ezikhuni, uzizwa unzima kakhulu ngobukhulu bawo, futhi awunayo uphawu lokubunjwa noma ama-squishy.
Uma uthola ikhaya lakho le-kabocha squash, ligcine endaweni epholile, eyomile njengekhabhinethi elimnyama ekhishini. Izohlala cishe inyanga noma ngaphezulu kwisitoreji, noma ungayifaka esiqandisini sakho.
Indlela elula yokulungisa u-squash ukugeza ingaphandle ngamanzi alula bese uqeda u-squash ngesigamu.
Lungisa ihhavini ibe ngu-350 noma 400 F. Faka uhlangothi lwe-squash phansi bese ubhaka cishe imizuzu engama-30 noma kuze kube yilapho inyama ithambile ngokwanele ukubopha ngemfoloko. Khonza u-squash nge usawoti, pepper, nebhotela elincane noma amafutha omnqumo. Uma unezinsalela, kufanele zigcinwe esiqandisini futhi zidliwe zingakapheli izinsuku ezintathu kuya kwezine.
> Imithombo:
> UMnyango Wezolimo we-United States, i-National Nutrient Database ye-Standard Reference, Release 28. "Umbiko Oyisisekelo: 11644, Squash, ebusika, zonke izinhlobo, eziphekwe, eziphekwe, ngaphandle kosawoti."
> UMnyango Wezolimo we-United States, i-National Nutrient Database ye-Standard Reference, Release 28. "Umbiko Oyisisekelo: 11643, Squash, ebusika, zonke izinhlobo, okuluhlaza."
> Utah State University Cooperative Extension. "I- Squash yaseBusika ."