Izinzuzo Ezinhlanu Ezihehayo Zezempilo Ze-Delicata Squash

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I-Delicata squash - ebizwa nangokuthi i-Bohemian squash, ubhatata wamazambane, isikwashi esilahla kamnandi noma isikwashi samantongomane - yisikwashi sasebusika esaziwa ngezinzuzo zaso eziningi zezempilo. I-Delicata squash ingeyezinhlobo ezifanayo ne-acorn ne-spaghetti squash.

Isikwashi sikaDelicata simile okweqanda, sinokhilimu noma ingaphandle lewolintshi eliphaphathekile ngemivimbo eluhlaza okotshani noma emnyama futhi sinokunambitheka okumnandi. Ingaphandle lolu hlobo lwesikwashi lubucayi kunezinye izinhlobo zesikwashi, yingakho igama lalo lingu-delicata.

Isikwashi seDelicata uma siphekwe sime ngendlela, yingakho singabhakwa kahle sifakwe inyama, iquinoa nokunye ukudla okunomsoco.

Inani Elinomsoco WeDelicata Squash

I-100 g yesikwashi se-delicata iqukethe amandla angama-35 kcal futhi iqukethe:

• 1.18 g amaprotheni
• 10.59 g carbohydrate
• 1.2 g intambo
• 3.53 g ushukela
• 33 mg calcium
• 0.69 mg insimbi
• 353 mg i-potassium

Isikwashi seDelicata sinenani likavithamini A, uvithamini C no-zero fat.

Izinzuzo Zezempilo ZikaDelicata Squash

1. Igcina uhlelo lokugaya ukudla lunempilo

I-Delicata squash iqukethe inani elikhulu le-fiber yokudla, ikakhulukazi isikhumba. I-Fiber idlala indima ebalulekile empilweni yokugaya ukudla. Igcina uhlelo lokugaya ukudla luphilile, ngokusiza ekugayeni nasekugcineni ukunyakaza kwakho kwamathumbu kuthambile futhi kujwayelekile [1] . Ukwandisa inani le-fiber yokudla kukhonjisiwe ukunciphisa kakhulu ubungozi besifo senhliziyo, ukukhuluphala, isifo sikashukela, umfutho wegazi ophakeme nezifo ezithile zesisu [okubili] .

2. Wakha amathambo aqinile

I-Delicata squash iqukethe inani elifanele le-calcium, amaminerali abalulekile adingekayo ekukhuleni kwamathambo nasekugcinweni kwamathambo. Ukudla okuphelele kwe-calcium kuyadingeka ukuze kuncishiswe ubungozi be-osteoporosis [3] .

3. Usekela impilo yamehlo

I-Delicata squash ingumthombo omuhle kavithamini A, uvithamini obalulekile obamba iqhaza elibalulekile embonweni omuhle kusiza ukugcina i-cornea ecacile futhi ikuvumela ukuthi ubone ezimweni zokukhanya okuphansi. Ukudla kakhulu uvithamini A kusiza ekunciphiseni ubungozi benkwaku ebusweni kanye nokuwohloka kwe-macular okuhlobene nobudala [4] [5] .

4. Kukhuthaza ukukhiqizwa kwamangqamuzana egazi abomvu okunempilo

Njengoba i-delicata squash inenani elikhulu lensimbi, ukudla le mifino kuzosiza ekukhiqizeni amangqamuzana abomvu egazi. I-ayoni iyinto ebalulekile ye-hemoglobin, iphrotheni etholakala kumaseli abomvu egazi athwala umoya-mpilo egazini lakho emzimbeni wonke [6] .

5. Kuqinisa amasosha omzimba

Okuqukethwe kukavithamini C kusikwashi se-delicata kungasiza ekukhuliseni amasosha omzimba. U-Vitamin C, uvithamini oncibilika emanzini udlala indima enkulu ekusebenzeni kwamasosha omzimba kusiza ukuvimbela umkhuhlane ovamile nezinye izifo ezithathelwanayo ezihlasela amasosha omzimba. Ngaphezu kwalokho, uvithamini C uyadingeka ekukhuleni nasekulungiseni izicubu emzimbeni [7] .

Ungayikhetha Kanjani Futhi Uyigcine I-Delicata Squash

Khetha isikwashi se-delicata esiqinile, esisindayo nesikhilimu ngombala. Gwema ukuqhuma kwe-delicata enamabala amnyama, isikhumba esingaqinile noma esishwabene futhi isayizi elikhanyayo ngokweqile. Isikwashi se-delicata esivuthiwe sizoba nombala ophuzi ngemivimbo eluhlaza futhi esingavuthiwe sinombala oluhlaza okotshani. Ungagcina isikwashi se-delicata endaweni epholile neyomile cishe izinyanga ezintathu.

Izindlela Zokudla Isikwashi SikaDelicata

• Ungenza i-delicata squash puree bese uyifaka esobho lakho.
• Ungasebenzisa isikwashi se-delicata njengokugxila kuzindlela zakho zokupheka ozithandayo.
• Sika no squash we-delicata othosiwe ophoswe ngamafutha omnqumo nosawoti.
• Faka izingcezu zikadayi we-delicata ku-pizza yakho eyenziwe ekhaya.
• Faka isikwashi se-delicata esibhakiwe kuzindlela zakho zokupheka ze-hummus.

Ukupheka Okubucayi Kwesikwashi

Intekenteke yosiwe

Izithako:

• 1 tbsp amafutha omnqumo
• Usawoti kanye nomsila omnyama womhlabathi ukunambitha
• Isikwashi esingu-2 esiphakathi se-delicata, usike ubuhlakani obunesiqingatha ubude futhi unikezwe amandla

Indlela:

• Hlangisa i-ovini iye kuma-400 degrees Fahrenheit.
• Shayela amafutha omnqumo esitsheni sokubhaka. Faka usawoti kanye nopelepele kusikwashi bese uwuxube kahle.
• Hlela isikwashi esinomsoco ohlangothini lwenyama phansi esitsheni sokubhaka.
• Yibhake kuhhavini cishe imizuzu engama-25. Flip u-squash bese uwosa imizuzu emihlanu ngaphezulu [8] .

Imibuzo evame ukubuzwa

Q. Unambitheka kanjani isikwashi se-delicata?

TO. Isikwashi se-Delicata sinokunambitheka okumnandi okufana nokunambitheka kwamazambane noma ummbila.

U. Uyasidla isikhumba sikadayi we-delicata?

TO. Yebo, isikhumba sikadayi we-delicata siyadla.

Q. Yiziphi izinto ezingathatha indawo yesikwashi se-delicata?

TO. Izinto ezinhle ezingathatha indawo ka-squash ka-delicata zifaka u-butternut squash, i-acorn squash namazambane.

U. Usikhetha kanjani isikwashi se-delicata?

TO. Khetha isikwashi se-delicata esiqinile, esisindayo futhi esinombala kakhilimu onemivimbo eluhlaza.

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