8 Anonaka Mhando dze squash

Zvemukati

• Mhando dze squash yezhizha
• 1. squash yero
• 2. Zucchini
• 3. Pattypan squash
• Mhando dzechando squash
• 4. Acorn squash
• 5. Butternut squash
• 6. Spaghetti squash
• 7. Manhanga
• 8. Kabocha squash
• Chinokosha

Botanically yakasarudzwa semichero asi inowanzo shandiswa semiriwo mukubika, squash ine hutano, inonaka, uye inochinja-chinja.

Kune mhando dzakasiyana, yega yega ine yayo yakasarudzika kuravira, zvekushandisa zvekushandisa, uye hutano mabhenefiti.

Dzese inhengo dzesainzi genus Cucurbita uye inogona kuwedzeredzwa senge yezhizha kana yechando squash.

Heano marudzi masere anonaka e squash yekuwedzera pane chako chikafu.

Mhando dze squash yezhizha

Zhizha squash inokohwa vadiki⁠ - ivo vachiri nyoro ⁠- uye mbeu yavo uye mapundu anowanzo kudyiwa.

Kunyangwe mhando zhinji dziri mumwaka munguva yezhizha, ivo vanonyatso kutumidzwa nekuda kwehupenyu hwavo hupfupi hwesherufu.

Heano matatu eanowanzozivikanwa squash yezhizha.

1. squash yero

Yero squash inosanganisira akawanda akasiyana mhando, senge crookneck uye straightneck squash, pamwe nemamwe zucchini muchinjikwa mabhuru senge zephyr squash.

Imwe svikiro (196-gramu) yero squash ine ():

• Makorori: 31
• Mafuta: 0 magiramu
• Mapuroteni: 2 magiramu
• Carbs: 7 magiramu
• Fiber: 2 magiramu

Mhando iyi zvakare yakanaka sosi ye potassium, iine imwe yepakati (196-gramu) michero inopa potasium yakawanda kupfuura bhanana hombe. Potassium inecherwa inoita mabasa akakosha mukudzora tsandanyama, kuyerera kwemvura, uye kushanda kweitsinga (,).

Nekuda kwekunaka kwayo kwakapfava uye kugadzirwa kwakasviba kana kubikwa, yero squash inogona kugadzirirwa munzira dzakawanda.

Inogona kuisirwa, yakabikwa, kubikwa, kana kushandiswa senge nyeredzi inosanganisa mu casseroles.

2. Zucchini

Zucchini igirini yezhizha yakasvibira iyo yakave inozivikanwa inozivikanwa yakaderera-carb, yakaderera-koriori imwe nzira kune ma noodles.

Imwe svikiro (196-gramu) zucchini mapakeji ():

• Makorori: 33
• Mafuta: 1 gramu
• Mapuroteni: 2 magiramu
• Carbs: 6 magiramu
• Fiber: 2 magiramu

Izvi zvakasiyana-siyana zvinyoro mukaravira asi zvine mutsindo wakasimba kupfuura yero squash, zvichiita kuti inyatsokodzera masobho uye kumutsa-fries.

Kufanana neyero squash, inogona kukwizwa, yakabikwa, kana kubikwa.

Iwe unogona zvakare kucheka zucchini kuita matete maribhoni ne spiralizer yekuishandisa panzvimbo yepasta kana manoodles mune chero nzira.

3. Pattypan squash

Pattypan squash, kana kungoti patty pani, idiki, kubva pa 1.5-3 inches (4-8 cm) pakureba. Izvo zvakagadzirwa saucer nemucheto wescalloped uye nekudaro inonziwo scallop squash.

Imwe kapu (130 gramu) ye pattypan squash inopa ():

• Makorori: 23
• Mafuta: 0 gramu
• Mapuroteni: 2 magiramu
• Carbs: 5 magiramu
• Fiber: 2 magiramu

Rudzi urwu rwakadzikira zvakanyanya mumacalorie uye rine akasiyana mavitamini uye mamineral, kusanganisira vhitamini C, folate, uye manganese, pamwe neiyo shoma fiber uye protein.

Kutsiva chikafu chekoriori chakadzika-koriori, hupfumi hune hupfumi senge patty pani zvinogona kubatsira kudzikira uremu nekudzora huwandu hwemacalorie aunodya asi kwete huwandu hwechikafu. Izvi zvinogona kukubatsira kuti unzwe kuzere pane mashoma macalorie ().

Kufanana neyero squash, patty pani ine hunyoro mukuravira uye inogona kukwizwa, kubikwa, kukangwa, kana kushandiswa kugadzira casseroles.

Pfupiso Zhizha squash michero midiki ine mbeu nyoro uye mapundu anogona kudyiwa. Mimwe mhando dzakakurumbira dzinosanganisira yero squash, zucchini, uye patty pani.

Mhando dzechando squash

Nguva yechando squash inokohwa munguva pfupi yapfuura muhupenyu hwavo. Ivo vane yakasimba mbichana uye dzakaomarara mhodzi, iyo vanhu vazhinji vanobvisa vasati vadya. Kusiyana nemhando dzemazhizha, dzinogona kuchengetwa kwenguva yakareba nekuda kweye dzakafuta, dzinodzivirira.

Michero iyi inozivikanwa senge squash yechando nekuda kwehupenyu hwayo hwakareba masherefu. Mhando zhinji dzinokohwa mukupera kwezhizha uye kutanga kwekutanga.

Heano mashoma emamwe anowanikwa zvakanyanya echando squash.

4. Acorn squash

Acorn squash idiki, yakasangana-neakasiyana mhando ine gobvu, girini rind uye orenji nyama.

Imwe 4-inch (10-cm) acorn squash ine ():

• Makorori: 172
• Mafuta: 0 gramu
• Mapuroteni: 3 magiramu
• Carbs: 45 gramu
• Fiber: 6 magiramu

Rudzi urwu rwakazara mavitamini C, B mavitamini, uye magnesium, inova maminera akakosha kuhutano hwepfupa nemoyo. Iyo zvakare yakapfuma mu fiber uye carbs muchimiro chechisikigo sitachi uye neshuga, izvo zvinopa icho chibereko kuravira kunotapira ().

Acorn squash inowanzo gadzirwa nekuichekacheka nepakati, kubvisa mhodzi, uye kuigocha. Inogona kukangwa nechinhu chinonaka, soseji uye hanyanisi, kana kudonhedzwa neuchi kana mapira manyuchi sedetertori. Inowanzoshandiswawo mumasobho.

5. Butternut squash

Butternut squash imhando huru yechando ine ganda rakachenuruka uye nyama yeorenji.

Imwe kapu (140 gramu) yebutternut squash ine ():

• Makorori: 63
• Mafuta: 0 gramu
• Mapuroteni: 1 gramu
• Carbs: 16 magiramu
• Fiber: 3 magiramu

Mhando iyi isosi yakanakisa yevhitamini C uye beta carotene, ese ari maviri anoita se antioxidants mumuviri wako. Maantioxidants anobatsira kuchengetedza maseru ako kubva mukukuvara, anogona kudzivirira zvimwe zvirwere zvisingaperi ().

Semuenzaniso, kudya kwakanyanya kwe beta carotene inosanganisirwa nenjodzi yakaderera yemamwe kanzira, kusanganisira kenza yemapapu, nepo kudya kwevhitamini-C-kwakapfuma kunogona kudzivirira kubva kuchirwere chemoyo (,).

Butternut squash ine inotapira, yepasi kuravira. Inogona kunakidzwa nenzira dzakasiyana siyana asi kazhinji inokangwa. Inowanzo shandiswa mumuto uye zvakare yakajairwa sarudzo yekudya kwevana.

Kusiyana nedzimwe mhando dzechando, mbeu nemhashu yebutternut squash zvinodyiwa mushure mekubika.

6. Spaghetti squash

Spaghetti squash hombe, orenji-fleshed yechando dzakasiyana. Mushure mekubika, inogona kudhonzwa kuita tambo dzakafanana nespaghetti. Kunge zucchini, ndiyo inozivikanwa yakaderera-koriori imwe nzira kune pasta.

Imwe kapu (zana magiramu) yespaghetti squash inopa ():

• Makorori: 31
• Mafuta: 1 gramu
• Mapuroteni: 1 gramu
• Carbs: 7 magiramu
• Fiber: 2 magiramu

Rudzi urwu nderumwe rweakadzika-carb yechando squash, ichiita sarudzo huru kune avo vari pane yakaderera-carb kana yakaderera-koriori chikafu, sezvo iine mashoma mashuga echisikigo kupfuura mamwe marudzi echando.

Iyo ine hunyoro hwekunaka, ichiita kuti ive yakanaka imwe nzira kune pasta. Uyezve, haikunde zvimwe zvinoshandiswa nazvo.

Kugadzirira spaghetti squash, cheka hafu uye bvisa mbeu. Roast the halves kusvikira nyama yapfava. Wobva washandisa forogo kukwenya pasita-senge tambo.

7. Manhanga

Manhanga inguva yechando squash inonyanyo kuzivikanwa nekushandiswa kwayo mumadhiri. Uyezve, mbeu dzayo dzinodyiwa kana dzabikwa.

Imwe kapu (116 gramu) yemanhanga ine ():

• Makorori: 30
• Mafuta: 0 magiramu
• Mapuroteni: 1 gramu
• Carbs: 8 magiramu
• Fiber: 1 gramu

Nhanga yakafuma mune antioxidants alpha uye beta carotene, ayo ari maviri anotungamira kune vhitamini A, vhitamini iyo yakakosha kune hutano hwemaziso ().

Chibereko ichi zvakare chitubu che potassium uye vhitamini C ().

Nhanga inotapira zvinyoro uye inogona kushandiswa mune zvese zvinonaka uye zvinotapira ndiro, kubva payi kusvika muto. Mbeu dzayo dzinogona kukangwa, kurungwa, uye kudyiwa kuitira kudya kunovaka, kuzadza.

Kugadzirira manhanga, bvisa mbeu nehuku uye gadzira kana kufashaidza nyama kusvikira yapfava. Iwe unogona zvakare kutenga makedheni manhanga purée iyo yakagadzirira kushandisa kubheka kana kubika.

8. Kabocha squash

Kabocha squash - inozivikanwawo seJapan manhanga kana buttercup squash - ndicho chikafu mune chikafu cheJapan uye chiri kukura mukuzivikanwa pasirese.

Kunyangwe iyo United States Dhipatimendi rezvekurima (USDA) isina ruzivo rwekudya runowanikwa kabocha chaizvo, 1 mukombe (116 gramu) yechando squash kazhinji ine ():

• Makorori: 39
• Mafuta: 0 magiramu
• Mapuroteni: 1 gramu
• Carbs: 10 magiramu
• Fiber: 2 magiramu

Kunge mamwe marudzi echando, kabocha squash yakafuma mune antioxidants uye zvinovaka muviri, kusanganisira vhitamini C uye provitamin A (15).

Kunaka kwaro kwakatsanangurwa semuchinjikwa pakati pemhanga nembatatisi. Uyezve, ganda rinodyiwa kana rikabikwa zvizere.

Kabocha squash inogona kukangwa, kubikwa, kukwizwa, kana kushandiswa kugadzira muto. Inoshandiswawo kugadzira tempura, iyo inosanganisira zvishoma kurova zvidimbu zvemuchero ne panko breadcrumbs uye kuikanda kusvikira crisp.

Pfupiso Nguva yechando squash ine hupenyu hwakareba hwakareba kupfuura mhando dzezhizha. Ivo vanozivikanwa neakakora mapundu uye mhodzi dzakaoma. Mimwe mienzaniso inosanganisira acorn, spaghetti, uye kabocha squash.

Chinokosha

Squash yakanyanyisa uye inogona kushandiswa munzira dzakawanda.

Ose mazhizha uye echando mhando dzakazara nezvinovaka muviri uye faibha zvakadaro zvine hushoma mumakhalori.

Inogona kukangwa, kukwizwa, kana kufashaidzwa kana kushandiswa kugadzira masobho uye madhiri. Uyezve, zucchini uye spaghetti squash inzira dzakanakisa pasita.

Iyi michero yakasiyana siyana inogadzira hutano, zvinonaka zvinowedzera kuchikafu chako.