Zvakanakira Chayote

Zvemukati

• Chayote mapepa
• Sauteed chayote
• Chayote gratin
• Ruzivo rwehutano

Chayote ine kwayakarerekera kuravira uye nekudaro inosanganisa nezvose zvekudya, ichive chakanakira hutano nekuti yakafuma mune fiber uye nemvura, zvichibatsira kugadzirisa ura kufamba, kudzikamisa dumbu nekuvandudza ganda.

Uye zvakare, chayote ine mashoma macalorie uye yakasarudzika sarudzo yekupa uremu, mune iyo kesi inogona kushandiswa mumiriwo kirimu panguva yekudya kwemanheru kana inogona kubikwa nemishonga kuti ishandiswe musaladi semuenzaniso.

Nekudaro, iwo makuru ehutano mabhenefiti echayote ndeaya:

• Inovandudza hutano hweganda Nekuti yakafuma vhitamini C ine antioxidant chiito;
• Inorwisa kupatira nekuti ine hupfumi mumicheka uye mvura inogadzira iyo fecal keke;
• Zvakanaka kune chirwere cheshuga nekuti icho chikafu chine yakaderera glycemic index nekuda kweayo fiber zvemukati;
• Inobatsira iwe kurasikirwa uremu nekuti iine mashoma macalorie uye anenge asina mafuta;
• Inobatsira kumira kubuda kweropa kubva mumaronda nekuti ine vhitamini K iyo yakakosha pakurapa tsinga dzeropa;
• Izvo zvakanaka kune itsvo nekuti sezvo iri kupfuma mumvura inovandudza kugadzirwa kweweti uye ine diuretic chiito.

Imwe bhenefiti yechayote ndeyekuti yakanakira kunyorovesa vanhu vakavata pamubhedha vanonetseka kumedza mvura nekuti vanodzipwa. Mune ino kesi, ingobika chayote uye upe zvidimbu kumunhu.

Chayote mapepa

Sauteed chayote

Zvisungo:

• 2 wepakati chuchus
• 1 hanyanisi
• 3 mavhavha egariki
• 1 leek dzinde
• Oiri
• Kwemwaka: munyu, mhiripiri, oregano kuravira

Kugadzira:

Edzai uye gadzirai chayote muchishandisa grater yakakora. Cheka hanyanisi muzvidimbu zvidete uye songa nemafuta emuorivhi negariki mugango repamusoro-soro. Kana izvi zviri zvebhuruu zvegoridhe wedzera iyo grated chayote uye mwaka yekuravira. Siya pamoto kwemaminitsi mashanu kusvika kugumi.

Chayote gratin

Zvisungo:

• 3 wepakati chuchus
• 1/3 mukombe grated cheese yehupfu
• 1/2 mukombe wemukaka
• 200 ml yekirimu
• 3 mazai
• Kwemwaka wemunyu, peputa nhema, parsley kuravira
• Mozzarella chizi yegratin

Kugadzira:

Cheka chayote kuita zvidimbu zvidiki woisa parutivi. Sanganisa zvese zvimwe zvinoshandiswa mu blender kusvikira yagadzira kirimu imwechete uye sanganisa zvese. Isa zvese pabheka rakazorwa mafuta kana margarine uye wosasa mozzarella chizi. Bika muchoto chinopisa kwemaminitsi makumi matatu. Ita shuwa kuti chayote yakapfava uye kana yasvika panguva ino chikafu chagadzirira.
 

Ruzivo rwehutano

Ruzivo rwehuwandu hwechayote michero iri mune inotevera tafura:

Kuda kuziva nezve chayote ndechekuti inowanzo shandiswa senge icing pane keke. Mune ino kesi inowedzerwa muchimiro chemabhora madiki mune sirasi yecheri, kuitira kuti itore kunhuvira kwayo uye inogona kushandiswa zvakanyanya mune hupfumi sechinotsiva iyo cherry.