Yini iChayote squash, ncamashi?

-Delile

• Kuyini uChayote?
• Izinzuzo kanye Nomsoco we-Chayote
• Ungayithenga Kanjani I-Chayote
• Ungapheka kanjani futhi udle iChayote
• Buyekeza kwe-

Impela, uyazi ngamathanga (nama-latte awo) futhi kungenzeka ukuthi uzwile nge-butternut ne-squash squash, futhi. Kepha kuthiwani ngesikwashi se-chayote? Ngokufana nepheya ngosayizi nangokuma, le gourd eluhlaza ngokugqamile iwuhlobo lwesikwashi sasehlobo esinomlando omude, oqhakazile *futhi* sigcwele imisoco ebalulekile njengefayibha, i-magnesium, ne-calcium. Nazi izinzuzo ze-chayote, nokuthi ungathenga kanjani, upheke futhi udle i-chayote.

Kuyini uChayote?

I-Chayote (eyaziwa nangokuthi i-vegetable pear noma i-mirliton) iwuhlobo lwesikwashi sasehlobo, kusho u-Wesley McWhorter, M.S., R.D., umpheki kanye ne-dietitian e-UTHealth School of Public Health. Ngobuchwepheshe kubhekwa njengesithelo - kufana notamatisi - kodwa mhlawumbe akuyona into ofuna ukuyiluma njenge-apula. Imnene ekunambithekeni futhi i-crunchy ekuthunjweni, lesi sigaxa esiluhlaza sikhula emvinini omude okhuphukayo ezindaweni ezifudumele emhlabeni jikelele. Ngenkathi yenza kuphela indlela eya e-U.S. Ngasekupheleni kwekhulu leshumi nesishiyagalolunye, i-chayote's yayitshalwe kusukela ezikhathini zangaphambi kweColombia, ngokusho kweCentre for New Crops and Plant Products ePurdue University.

Eqinisweni, okutholakele kusikisela ukuthi u-chayote squash ohlukahlukene - Sechium edule - yasatshalaliswa kabanzi "eMesoamerica" ​​(indawo kanye namasiko asuka eMexico adabula eMelika Ephakathi, kufaka phakathi iGuatemala, iBelize, iHonduras, ne-El Salvador). Ukusuka lapho, kukholakala ukuthi u-squash omise okwepheya usakazekela eningizimu (nakuyo yonke indawo) eNingizimu Melika, uqhubeka uziqinisa njengengxenye ebalulekile yokudla kanye nokwelashwa imbala, ngokusho kweCenter for New Crops and Plant Products eNyuvesi yasePurdue. Ngenkathi amaqabunga e-chayote engasasetshenziswa nanamuhla ukuncibilikisa amatshe ezinso, isithelo sisonke sisalayishwe ngezinzuzo ezingaba khona. Futhi kuleyo nothi ...

Izinzuzo kanye Nomsoco we-Chayote

Ngokufanayo nezinye izithelo, i-chayote iphezulu kuma-antioxidants namavithamini - ikakhulukazi uvithamini B, uvithamini C, i-potassium, nama-amino acid. Inephrofayili yokudla okunomsoco omuhle kakhulu, futhi: I-chayote eyodwa (~ 203 amagremu) inama-calories angu-39 kuphela, .3 amagremu amafutha, nama-9 gram ama-carbohydrate, ngokusho koMnyango Wezolimo wase-U.S. Yize kungewona umkhiqizo ogcwele kakhulu wamaprotheni emakethe (1.7 amagremu ku-chayote eyodwa), isikwashi sasehlobo sigcwele ezinye izakhi zomzimba ezinhle, njengokugcwalisa i-fiber, i-magnesium ekhulisa imizwa ne-calcium eqinisa amathambo.

Sekushiwo lokho, inani elikhulu lezakhamzimba liku-peel, ngakho-ke qiniseka ukuthi uyayigcina ngenkathi upheka futhi udla. Sekukonke, i-chayote isebenza kahle esikhundleni semifino enesitashi kunoma ngubani ofuna ukusika ama-carbs noma olandela ukudla okune-carb ephansi njenge-keto noma i-Atkins.

Ungayithenga Kanjani I-Chayote

I-Chayote itholakala ezitolo zegrosa. Kodwa-ke, uma isigaba sakho somkhiqizo sishiya okuthile ongakufisa, ungaba nenhlanhla engcono yokukuthola esitolo esikhethekile njenge-Whole Foods noma emakethe yabalimi bendawo yakho. Ngenxa yokuthi isimo sezulu esifudumele sinikeza isikhathi eside sokukhula kwe-chayote squash, kungenzeka ukuthi isithelo sizotholakala unyaka wonke ezindaweni ezinesimo sezulu esishisayo. (Okuhlobene: Ukupheka Okumnandi Nokulondolozayo Kusetshenziswa Ukukhiqizwa Kwehlobo)

Ukukhetha i-chayote evuthiwe, funa leyo eqinile kuze kufike lapho uthinta khona, phakathi kokukhanya okuluhlaza okotshani nokumnyama, futhi ngaphandle kwezindawo ezinsundu ezithambile (imibala ehlukahlukene ilungile inqobo nje uma isithelo siqinile).

Ungapheka kanjani futhi udle iChayote

Ayikho impendulo yokuthi ungapheka kanjani i-chayote. Ungazidla zonke izingxenye zesikwashi (futhi mhlawumbe kufanele, ikakhulukazi ngoba izakhamzimba eziningi zisemacwecweni), okwenza kube nokupheka nokudla okuhlukahlukene. Indlela ngayinye izokhipha ukunambitheka nokwakheka okuhlukile. Isibonelo, ukugcoba i-caramelize i-chayote ngenxa yokuqukethwe ushukela.

Udinga inspo encane? Nansi indlela yokujabulela i-chayote squash ekhaya:

• Yidle iluhlaza: Umpheki uSaul Montiel waseCantina Rooftop eNew York City uyisebenzisa iluhlaza futhi ijulienned ukwengeza isaladi; uqedile ngejusi likalamula, isinongo saseMexico esinezipayisi (iTajin), namafutha omnqumo futhi, violá, uzitholele indalo ye-chayote elula (nefibrous!).
• Yisebenzise phakathi isobho: Ukunambitheka okuncane kusho ukuthi ungafaka isikwashi uvumelane nanoma iyiphi iphalethi. I-Chayote ingaphatha izinongo ezinesibindi ezifana ne-chipotle, i-harissa, ne-curry. "Indlela engiyithandayo yokusebenzisa i-chayote isobho lesintu umama ayelidla endaweni yakhe yokudlela eMexico: i-mole de olla. "I-chayote ilinganisa ubumnandi futhi ingeza ukunambitheka okumnandi esobheni esifushane sezimbambo," kusho uChef Montiel. (Kuzwakala sengathi kungokwalolu hlu lwamasobho amangalisayo we-keto aphansi-carb kodwa anambitheka.)
• Yithose: Enye yezindlela ezilula zokuqala ukuhlola i-chayote (noma iyiphi imifino emisha, i-TBH) ukuyigazinga. UMcWhorter uncoma le recipe elula eyosiwe ye-chayote: u-2 wezipuni wamafutha wezinto ozikhethele + upelepele omnyama omnyama + i-1 chayote eqoshiwe. Bhaka ku-375 ° F imizuzu engu-15 kuya kwengu-20. Bese wengeza usawoti-kodwa kuphela ngemuva i-chayote iphekiwe. Isifundo sesayensi: Usawoti udonsa umswakama ngaphandle kwezindonga zamaseli ezitshalo nge-osmosis. "Uma ukhipha umswakama ngenkathi upheka imifino (noma isithelo) enamanzi amaningi, kuholela emkhiqizweni wokugcina ongenamanzi futhi oshile onokwakheka okungalungile, ikakhulukazi ngezinhlobo ze-squash zasehlobo nezitshalo zeqanda," kusho uMcWhorter. Uma ulinda kuze kube ngemva kwalokho, usathola ukunambitheka okunosawoti - ngaphandle kwengozi yokulimaza i-chayote kule nqubo. Ngezansi: Leli thiphu lizoshintsha umdlalo wakho wokuwosa kuze kube phakade. (Okuhlobene: 9 Inhlanganisela Yemifino Egazisiwe Eyi-9)

Inothi lomhleli: Uhlobo lwangaphambilini lwalesi sihloko lwalusikisela ukuthi i-chayote squash kwakungeyona imifino eyaziwayo. Lokhu bekungeyona inhloso yethu, futhi siyabona ukuthi imizwa enjalo ingahunyushwa kanjani njengengazweli ngokwamasiko. Ngakho-ke sibuyekeze lesi sihloko ukuze sibonise umlando ocebile futhi omude we-chayote, kanye nezinzuzo zayo zezempilo.

Buyekeza kwe-