Izinhlobo Ezimnandi Zesikwashi

-Delile

• Izinhlobo zesikwashi sasehlobo
• 1. Isikwashi esiphuzi
• 2. iZucchini
• 3. I-Pattypan squash
• Izinhlobo zesikwashi sasebusika
• 4. Isigaxa se-Acorn
• 5. Isikwashi samathanga
• 6. Isikwashi se-Spaghetti
• 7. Ithanga
• 8. Isikwashi seKabocha
• Okubalulekile

Ihlukaniswe ngokwezitshalo njengezithelo kepha evame ukusetshenziswa njengemifino ekuphekeni, isikwashi sinomsoco, simnandi, futhi senza izinto ezihlukahlukene.

Kunezinhlobo ezahlukahlukene, ngayinye enokunambitheka kwayo okuhlukile, ukusetshenziswa okuphekwayo, kanye nezinzuzo zezempilo.

Bonke bangamalungu ohlobo lwesayensi ICucurbita futhi ingahle ihlukaniswe njenge squash yasehlobo noma yasebusika.

Nazi izinhlobo eziyi-8 zesikwashi ongazengeza ekudleni kwakho.

Izinhlobo zesikwashi sasehlobo

Ugalonci lwasehlobo luvunwa lusencane — ngenkathi lusalokhu luthambile — futhi imbewu yalo kanye namakhekhe alo kuyadliwa.

Yize izinhlobo eziningi zisenkathi ngesikhathi sasehlobo, empeleni zibizwa ngempilo yazo eshalofini emfushane.

Nazi izigaxa ezi-3 ezivame kakhulu ehlobo.

1. Isikwashi esiphuzi

Isikwashi esiphuzi sifaka izinhlobo eziningi ezahlukahlukene, njenge-crookneck ne-straightneck squash, kanye nezinye izinhlobo ze-zucchini eziwela njenge-zephyr squash.

Isikwashi esiphuzi esisodwa esiphakathi (196-gram) siqukethe ():

• Amakholori: 31
• Amafutha: 0 amagremu
• Amaprotheni: 2 amagremu
• AmaCarbs: 7 amagremu
• Umucu: 2 amagremu

Lezi zinhlobonhlobo futhi ziwumthombo omuhle kakhulu we-potassium, ngesithelo esisodwa esiphakathi (196-gram) esihlinzeka nge-potassium eningi kunebhanana elikhulu. I-Potassium iyiminerali edlala indima ebalulekile ekulawuleni imisipha, ibhalansi ye-fluid nokusebenza kwe-nerve (,).

Ngenxa yokunambitheka kwayo okuncane nokuthungwa okune-ayisikhilimu uma kuphekiwe, isikwashi esiphuzi singalungiswa ngezindlela eziningi.

Kungasuswa, kuboshwe, kubhakwe, noma kusetshenziswe njengesithako senkanyezi kuma-casseroles.

2. iZucchini

I-Zucchini iyi-squash ehlobo eluhlaza eseyindlela ethandwayo ephansi ye-carb, enama-khalori aphansi kunama-noodle.

Amaphakethe we-zucchini aphakathi nendawo (196-gram) ():

• Amakholori: 33
• Amafutha: 1 igremu
• Amaprotheni: 2 amagremu
• AmaCarbs: 6 amagremu
• Umucu: 2 amagremu

Lezi zinhlobonhlobo zinambitheka kancane kepha zinokuqina okuqinile kunesikwashi esiphuzi, okusenza silungele kahle isobho kanye nama-stir-fries.

Njengesikwashi esiphuzi, singasuswa, sibiwe noma sibhakwe.

Ungasika futhi i-zucchini ibe ngamaribhoni amancane nge-spiralizer yokuyisebenzisa esikhundleni se-pasta noma ama-noodle kunoma iyiphi iresiphi.

3. I-Pattypan squash

I-pattypan squash, noma i-pan patty, incane, kusuka kuma-intshi angu-1.5-3 (4-8 cm) ubude. Zime okwe-saucer onqenqemeni lwe-scalloped futhi zibizwa nangokuthi i-scallop squash.

Inkomishi eyodwa (130 amagremu) wesikwashi se-pattypan inikeza ():

• Amakholori: 23
• Amafutha: 0 igremu
• Amaprotheni: 2 amagremu
• AmaCarbs: 5 amagremu
• Umucu: 2 amagremu

Lolu hlobo lunamakholori amancane kakhulu futhi liqukethe amavithamini namaminerali ahlukahlukene, kufaka phakathi uvithamini C, i-folate, ne-manganese, kanye nenani elincane le-fiber namaprotheni.

Ukufaka esikhundleni sokudla okunama-kilojoule amaningi ngekhalori eliphansi, abacebile ngezakhi zomzimba njenge-pan patty kungasiza ekunciphiseni isisindo ngokunciphisa inani lama-calories owadlayo kodwa hhayi umthamo wokudla. Lokhu kungakusiza uzizwe ugcwele ngokwengeziwe kuma-calories ambalwa ().

Njengesikwashi esiphuzi, ipani elinamanzi amancane linambitheka kancane futhi lingasuswa, liphekwe, ligotshwe, noma lisetshenziselwe ukwenza ama-casseroles.

Isifinyezo Isikwashi sasehlobo yizithelo ezisencane ezinezinhlamvu zethenda namaphisi angadliwa. Ezinye izinhlobo ezidumile zifaka u-squash ophuzi, i-zucchini, ne-pan patty.

Izinhlobo zesikwashi sasebusika

Isikwashi sasebusika sivunwa sekwephuzile empilweni yabo. Zinezindunduma eziqinile nembewu eqinile, abantu abaningi abasusa ngaphambi kokudla. Ngokungafani nezinhlobo zasehlobo, zingagcinwa isikhathi eside ngenxa yezindonga zazo ezijiyile nezivikelayo.

Lezi zithelo zaziwa njengo squash wasebusika ngenxa yempilo yazo ende eshalofini. Izinhlobo eziningi zivunwa ngasekupheleni kwehlobo nasekwindla kokuqala.

Nazi izikwashi ezimbalwa zasebusika ezitholakala kakhulu.

4. Isigaxa se-Acorn

I-Acorn squash iyinhlobonhlobo emincane emise okomuthi omuncu ojiyile, oluhlaza okotshani nenyama esawolintshi.

Isikwashi esisodwa som-acorn esingu-4-intshi (10-cm) siqukethe ():

• Amakholori: 172
• Amafutha: 0 igremu
• Amaprotheni: 3 amagremu
• AmaCarbs: 45 amagremu
• Umucu: 6 amagremu

Lolu hlobo lugcwele uvithamini C, amavithamini B, ne-magnesium, okuyimbiwa ebaluleke kakhulu empilweni yamathambo nenhliziyo. Ibuye ibe ne-fiber ne-carbs ngendlela yesitashi semvelo noshukela, okunika isithelo ukunambitheka okumnandi ().

I-Acorn squash ivame ukulungiswa ngokulisika phakathi, ukususa imbewu, nokuyosa. Kungabekwa nge-stuffing enambitheka, njenge-sausage no-anyanisi, noma igcotshwe uju noma isiraphu ye-maple njenge-dessert. Ibuye isetshenziswe ngokujwayelekile kumasobho.

5. Isikwashi samathanga

I-Butternut squash iyinhlobonhlobo enkulu yasebusika ene-rind ephaphathekile nenyama ye-orange.

Inkomishi eyodwa (140 amagremu) wesikwashi se-butternut iqukethe ():

• Amakholori: 63
• Amafutha: 0 igremu
• Amaprotheni: 1 igremu
• AmaCarbs: 16 amagremu
• Umucu: 3 amagremu

Lolu hlobo luwumthombo omuhle kakhulu wevithamini C ne-beta carotene, womabili asebenza njengama-antioxidants emzimbeni wakho. Ama-antioxidants asiza ukuvikela amaseli akho ekulimaleni, okungavimbela izifo ezithile ezingamahlalakhona ().

Isibonelo, ukudla kakhulu i-beta carotene kuhlotshaniswa nobungozi obuphansi bezinhlobo ezithile zomdlavuza, kufaka phakathi umdlavuza wamaphaphu, kuyilapho izidlo ezinothe ngo-vitamin-C zingavikela ezifweni zenhliziyo (,).

I-Butternut squash inokunambitheka okumnandi, komhlaba. Kungathokozelwa ngezindlela ezahlukahlukene kepha kuvamise ukosa. Kusetshenziswa kaningi kumasobho futhi futhi kuyindlela ejwayelekile yokudla kwengane.

Ngokungafani nezinye izinhlobo zasebusika, zombili imbewu kanye noqweqwe lwesikwashi se-butternut kuyadliwa ngemuva kokupheka.

6. Isikwashi se-Spaghetti

I-Spaghetti squash inhlobonhlobo enkulu yasebusika enamanzi awolintshi. Ngemuva kokupheka, ingadonswa imicu efana ne-spaghetti. Njenge-zucchini, kuyindlela ethandwa kakhulu enama-khalori aphansi kune-pasta.

Inkomishi eyodwa (amagremu ayi-100) wesikwashi se-spaghetti inikeza ():

• Amakholori: 31
• Amafutha: 1 igremu
• Amaprotheni: 1 igremu
• AmaCarbs: 7 amagremu
• Umucu: 2 amagremu

Lolu hlobo lungesikweleti sasebusika esiphansi kunawo wonke-carb, okwenza kube yisinqumo esihle kulabo abadla ukudla okune-carb ephansi noma okunama-khalori aphansi, njengoba iqukethe ushukela wemvelo omncane kunezinye izinhlobo zasebusika.

Inokunambitheka okuncane, okwenza kube okunye okuhle kune-pasta. Futhi, ngeke yeqe ezinye izithako ezibhanqwe ngazo.

Ukulungisa isikwashi se-spaghetti, sinqume phakathi bese ususa imbewu. Roast the halves until the meat is tender. Ngemuva kwalokho sebenzisa imfoloko ukukhipha imicu efana ne-pasta.

7. Ithanga

Ithanga yisikwashi sasebusika esinemisebenzi ehlukahlukene esaziwa kakhulu ngokusetshenziswa kwaso kophudingi. Futhi, imbewu yayo iyadliwa uma iphekiwe.

Inkomishi eyodwa (116 amagremu) wethanga liqukethe ():

• Amakholori: 30
• Amafutha: 0 amagremu
• Amaprotheni: 1 igremu
• AmaCarbs: 8 amagremu
• Umucu: 1 igremu

Ithanga licebile kuma-antioxidants i-alpha ne-beta carotene, okuyizimbili ezandulela uvithamini A, uvithamini obalulekile empilweni yamehlo ().

Lesi sithelo futhi siwumthombo omuhle we-potassium ne-vitamin C ().

Ithanga limnandi kancane futhi lingasetshenziswa ezitsheni ezinambithekayo nezinoshukela, kusuka kuphaya kuya kusobho. Imbewu yayo ingosa, inongwe, futhi idliwe ukuze ithole ukudla okulula okunempilo.

Ukulungisa ithanga, susa imbewu noginindela bese uyosa noma ubilise inyama ize ithambe. Ungathenga futhi i-purée yamathanga ekheniwe okulungele ukuyisebenzisela ukubhaka noma ukupheka.

8. Isikwashi seKabocha

Isikwashi seKabocha - esaziwa nangokuthi ithanga laseJapan noma isikwashi se-buttercup - siyisisekelo sokudla kwaseJapan futhi sikhula sithandwa emhlabeni jikelele.

Yize uMnyango Wezolimo wase-United States (i-USDA) ungenalo ulwazi lokudla okunempilo olutholakalela i-kabocha ngqo, inkomishi eyodwa (116 amagremu) wesikwashi sasebusika ngokuvamile iqukethe ():

• Amakholori: 39
• Amafutha: 0 amagremu
• Amaprotheni: 1 igremu
• AmaCarbs: 10 amagremu
• Umucu: 2 amagremu

Njengezinye izinhlobo zasebusika, isikwashi se-kabocha sicebile ngama-antioxidants nezakhi zomzimba, kufaka phakathi i-vitamin C ne-provitamin A (15).

Ukunambitheka kwalo kuchazwe njengesiphambano phakathi kwethanga namazambane. Futhi, isikhumba siyadleka uma siphekwe ngokuphelele.

Isikwashi seKabocha singabekwa, sibiliswe, sisiwe noma sisetshenziselwe ukwenza isobho. Ibuye isetshenziselwe ukwenza i-tempura, okubandakanya ukushaya kancane izingcezu zesithelo ngama-panko breadcrumbs nokuwathosa kuze kube yilapho usupholile.

Isifinyezo Isikwashi sasebusika sinempilo eshalofini ende kunezinhlobo zasehlobo. Zibonakala ngeziqu zazo ezijiyile nembewu eqinile. Ezinye izibonelo zifaka u-acorn, spaghetti, ne-squash kabocha.

Okubalulekile

I-squash isebenziseka ngokweqile futhi ingasetshenziswa ngezindlela eziningi.

Kokubili izinhlobo zasehlobo nasebusika zigcwele izakhi zomzimba nefayibha kepha amakhalori aphansi kakhulu.

Zingasiwa, zisuswe, noma zibiliswe noma zisetshenziselwe ukwenza amasobho kanye nama-dessert. Ngaphezu kwalokho, isikwashi se-zucchini nespaghetti ezinye izindlela ezinhle kakhulu ze-pasta.

Lezi zithelo ezahlukahlukene zenza okungeziwe okunempilo, okumnandi ekudleni kwakho.