Mitundu 8 Yokoma Ya Sikwashi

Zamkati

• Mitundu ya sikwashi wachilimwe
• 1. Sikwashi wachikasu
• 2. Zukini
• 3. Pattypan sikwashi
• Mitundu ya sikwashi yozizira
• 4. Acorn sikwashi
• 5. Sikwashi yam'madzi
• 6. Msuzi wa spaghetti
• 7. Dzungu
• 8. Sikwashi ya Kabocha
• Mfundo yofunika

Opangidwa ndi botolo ngati zipatso koma nthawi zambiri amagwiritsidwa ntchito ngati masamba pophika, sikwashi amakhala ndi thanzi, wokoma, komanso wosunthika.

Pali mitundu ingapo, iliyonse imakhala ndi kukoma kwake, kugwiritsa ntchito zophikira, komanso maubwino azaumoyo.

Onse ndi mamembala amtundu wasayansi Cucurbita ndipo atha kusiyanitsidwa ngati squash wachilimwe kapena wachisanu.

Nayi mitundu isanu ndi iwiri ya sikwashi kuti muwonjezere pazakudya zanu.

Mitundu ya sikwashi wachilimwe

Sikwashi wachilimwe amakololedwa aang'ono — pamene akadali ofewa- ndipo mbewu zawo ndi nthiti zawo amadyedwa nthawi zambiri.

Ngakhale mitundu yambiri ili m'nyengo yachilimwe, amatchulidwa chifukwa chokhala ndi alumali.

Nawa squash atatu omwe amadziwika kwambiri nthawi yotentha.

1. Sikwashi wachikasu

Sikwashi wachikasu umaphatikizapo mitundu yosiyanasiyana, monga crookneck ndi straight squash, komanso mitundu ina ya zukini ngati zephyr squash.

Sikwashi wachikasu (196-gramu) wachikasu ali ndi ():

• Ma calories: 31
• Mafuta: 0 magalamu
• Mapuloteni: 2 magalamu
• Ma carbs: 7 magalamu
• CHIKWANGWANI: 2 magalamu

Mitunduyi imakhalanso ndi potaziyamu wabwino, wokhala ndi zipatso zamtundu umodzi (196-gramu) zomwe zimapereka potaziyamu wochuluka kuposa nthochi yayikulu. Potaziyamu ndi mchere womwe umagwira ntchito yofunika kwambiri pakuwongolera minofu, kuyamwa kwamadzimadzi, komanso kugwira ntchito kwa mitsempha (,).

Chifukwa cha kukoma kwake kofewa komanso kokometsera pang'ono mukaphika, sikwashi wachikasu amatha kukonzekera m'njira zambiri.

Itha kutumizidwa, kukazinga, kuphika, kapena kugwiritsidwa ntchito ngati chojambulira nyenyezi mu casseroles.

2. Zukini

Zukini ndi sikwashi wobiriwira wachilimwe womwe wasandulika wotsika kwambiri wama carb, wotsika kwambiri wa kalori m'malo mwa Zakudyazi.

Mapaketi amodzi (196-gramu) zukini ():

• Ma calories: 33
• Mafuta: 1 galamu
• Mapuloteni: 2 magalamu
• Ma carbs: 6 magalamu
• CHIKWANGWANI: 2 magalamu

Mitunduyi imakhala yosavuta koma imakhala yolimba kuposa sikwashi yachikasu, yomwe imawapangitsa kukhala oyenera msuzi ndi ma fries.

Monga sikwashi wachikasu, imatha kupukutidwa, kukazinga kapena kuphika.

Muthanso kudula zukini kukhala maliboni oonda ndi zonunkhira kuti mugwiritse ntchito m'malo mwa pasitala kapena Zakudyazi munjira iliyonse.

3. Pattypan sikwashi

Sikwashi ya pattypan, kapena poto chabe, ndi yaying'ono, kuyambira mainchesi 1.5-3 (4-8 cm) m'litali. Zili ngati saucer ndi m'mphepete mwa scalloped ndipo amatchedwanso scallop squash.

Chikho chimodzi (130 magalamu) a squash pattypan amapereka ():

• Ma calories: 23
• Mafuta: 0 magalamu
• Mapuloteni: 2 magalamu
• Ma carbs: 5 magalamu
• CHIKWANGWANI: 2 magalamu

Mtunduwu umakhala ndi ma calories ochepa kwambiri ndipo uli ndi mavitamini ndi michere yambiri, kuphatikiza vitamini C, folate, manganese, komanso fiber komanso protein yaying'ono.

Kusintha zakudya zopatsa mafuta ambiri ndi zonenepetsa, zopatsa thanzi monga poto zimatha kuthandizira kuchepa pochepetsa kuchuluka kwa zopatsa mphamvu koma osati kuchuluka kwa chakudya. Izi zitha kukuthandizani kuti muzimva kukhala ochepa pama calories ochepa ().

Mofanana ndi sikwashi wachikasu, poto wosanjikiza amakhala wofewa pang'ono ndipo amatha kutsitsidwa, kuphika, kukazinga, kapena kugwiritsa ntchito casseroles.

Chidule Sikwashi yachilimwe ndi zipatso zazing'ono zokhala ndi mbewu zokoma ndi timitengo tomwe tikhoza kudyedwa. Mitundu ina yotchuka imakhala ndi sikwashi wachikasu, zukini, ndi poto.

Mitundu ya sikwashi yozizira

Sikwashi yachisanu imakololedwa mochedwa kwambiri m'moyo wawo. Zili ndi nthanga zolimba ndi mbewu zolimba, zomwe anthu ambiri amazichotsa asanadye. Mosiyana ndi mitundu ya chilimwe, imatha kusungidwa kwakanthawi chifukwa chakuthwa kwawo.

Zipatso izi zimadziwika kuti squash yozizira chifukwa chokhala nthawi yayitali. Mitundu yambiri imakololedwa kumapeto kwa chirimwe ndi kugwa koyambirira.

Nawa ochepa a squash omwe amapezeka kwambiri nthawi yachisanu.

4. Acorn sikwashi

Acorn sikwashi ndi tinthu tating'onoting'ono tofanana ndi zipatso zokhala ndi mnofu wobiriwira wobiriwira komanso mnofu wa lalanje.

Sikwashi imodzi yamasentimita 10 (10 cm) imakhala ():

• Ma calories: 172
• Mafuta: 0 magalamu
• Mapuloteni: 3 magalamu
• Ma carbs: 45 magalamu
• CHIKWANGWANI: 6 magalamu

Mtunduwu umadzaza ndi vitamini C, B mavitamini, ndi magnesium, yomwe ndi mchere wofunikira kwambiri pamafupa ndi mtima wamathambo. Mulinso ma fiber komanso ma carbs ngati masokosi achilengedwe ndi shuga, zomwe zimapatsa chipatso kukoma ().

Sikwashi ya Acorn nthawi zambiri imakonzedwa ndikucheka pakati, kuchotsa nyembazo, ndikuzinga. Itha kuwotcha ndi zinthu zokometsera zokoma, monga soseji ndi anyezi, kapena kuthiridwa uchi ndi madzi kapena mapulo ngati mchere. Amagwiritsidwanso ntchito msuzi.

5. Sikwashi yam'madzi

Sikwashi ya Butternut ndi mitundu yayikulu yozizira yozizira ndi mnofu wotumbululuka ndi mnofu wa lalanje.

Chikho chimodzi (140 magalamu) a sikwashi yam'madzi imakhala ndi ():

• Ma calories: 63
• Mafuta: 0 magalamu
• Mapuloteni: 1 galamu
• Ma carbs: Magalamu 16
• CHIKWANGWANI: 3 magalamu

Mtundu uwu ndi gwero labwino kwambiri la vitamini C ndi beta carotene, zonse zomwe zimakhala ngati ma antioxidants mthupi lanu. Antioxidants amathandiza kuteteza maselo anu kuti asawonongeke, omwe angapewe matenda ena aakulu ().

Mwachitsanzo, kudya kwambiri beta carotene kumayenderana ndi chiopsezo chochepa cha khansa zina, kuphatikiza khansa yam'mapapo, pomwe zakudya zama vitamini-C zimatha kuteteza matenda amtima (,).

Sikwashi ya Butternut imakhala ndi kukoma kokoma, kwapadziko lapansi. Amatha kusangalala m'njira zosiyanasiyana koma nthawi zambiri amawotcha. Amagwiritsidwa ntchito mobwerezabwereza mu supu komanso chisankho chofala cha chakudya cha ana.

Mosiyana ndi mitundu ina yozizira, mbewu zonse ndi nthangala ya butternut squash zimadya ataphika.

6. Msuzi wa spaghetti

Spaghetti sikwashi ndi nyengo yayikulu yayikulu yozizira lalanje. Mukaphika, imatha kukokedwa zingwe zomwe zimafanana ndi spaghetti. Monga zukini, ndi njira yodziwika bwino yotsika kwambiri kuposa pasitala.

Chikho chimodzi (100 magalamu) a sikwashi ya spaghetti imapereka ():

• Ma calories: 31
• Mafuta: 1 galamu
• Mapuloteni: 1 galamu
• Ma carbs: 7 magalamu
• CHIKWANGWANI: 2 magalamu

Mtundu uwu ndi umodzi mwamankhwala otsekemera otentha kwambiri a carb, zomwe zimapangitsa kuti zisankhidwe kwambiri kwa iwo omwe ali ndi mafuta ochepa kapena otsika kwambiri, chifukwa amakhala ndi shuga wachilengedwe ochepa kuposa mitundu ina yozizira.

Ili ndi kununkhira pang'ono, ndikupangitsa kuti ikhale njira yabwino pasitala. Kuphatikiza apo, sichingagonjetse zosakaniza zina zomwe amaphatikizidwa.

Kukonzekera sikwashi ya spaghetti, dulani pakati ndikuchotsa nyembazo. Kuwotcha magawo mpaka thupi likhale lofewa. Kenako gwiritsani ntchito mphanda kuti muchotse zingwe ngati pasitala.

7. Dzungu

Dzungu ndi sikwashi wosanja mosiyanasiyana wodziwika bwino chifukwa chogwiritsa ntchito mchere. Komanso, mbewu zake zimadya mukaphika.

Chikho chimodzi (116 magalamu) a dzungu muli ():

• Ma calories: 30
• Mafuta: 0 magalamu
• Mapuloteni: 1 galamu
• Ma carbs: 8 magalamu
• CHIKWANGWANI: 1 galamu

Dzungu limalemera mu ma antioxidants alpha ndi beta carotene, omwe onsewa amatsogolera vitamini A, vitamini yomwe ndi yofunika pa thanzi la diso ().

Chipatso ichi chimapanganso potaziyamu ndi vitamini C ().

Dzungu ndi lokoma pang'ono ndipo limatha kugwiritsidwa ntchito pazakudya zokoma komanso zotsekemera, kuyambira chitumbuwa mpaka msuzi. Mbeu zake zimatha kuwotchera, kuthiriridwa, ndikudya chakudya chopatsa thanzi.

Kuti mukonze dzungu, chotsani nyemba ndi zamkati ndikuwotcha kapena wiritsani mnofu mpaka ufike. Muthanso kugula purée yamatini yamzitini yomwe ndi yokonzeka kuphika kapena kuphika.

8. Sikwashi ya Kabocha

Sikwashi ya Kabocha - yomwe imadziwikanso kuti dzungu la ku Japan kapena sikwashi ya buttercup - ndichinthu chodyera kwambiri ku zakudya zaku Japan komanso chotchuka padziko lonse lapansi.

Ngakhale kuti United States department of Agriculture (USDA) ilibe chidziwitso chazakudya cha kabocha makamaka, chikho chimodzi (116 magalamu) a squash wachisanu amakhala ndi ():

• Ma calories: 39
• Mafuta: 0 magalamu
• Mapuloteni: 1 galamu
• Ma carbs: Magalamu 10
• CHIKWANGWANI: 2 magalamu

Monga mitundu ina yachisanu, squash kabocha imakhala ndi ma antioxidants ndi michere yambiri, kuphatikiza vitamini C ndi provitamin A (15).

Kukoma kwake kwafotokozedwa ngati mtanda pakati pa dzungu ndi mbatata. Kuphatikizanso apo, khungu limadya ngati laphikidwa bwino.

Msuzi wa Kabocha amatha kuwotcha, kuphika, kusungunuka, kapena kugwiritsa ntchito msuzi. Amagwiritsidwanso ntchito kupanga tempura, yomwe imaphatikizapo kumenyetsa pang'ono zipatsozo ndi panko breadcrumbs ndikuziziritsa mpaka kuzizira.

Chidule Sikwashi yachisanu imakhala ndi nthawi yayitali kuposa mitundu yotentha. Amadziwika ndi nthiti zawo zowirira ndi mbewu zolimba. Zitsanzo zina zimaphatikizapo zipatso, spaghetti, ndi squash kabocha.

Mfundo yofunika

Sikwashi ndiyodalirika kwambiri ndipo itha kugwiritsidwa ntchito m'njira zambiri.

Mitundu yonse yachilimwe ndi yachisanu imadzaza ndi michere komanso michere koma ma calories ochepa.

Amatha kuwotcha, kutsitsa, kapena kuphika kapena kugwiritsa ntchito msuzi ndi mchere. Komanso, zukini ndi sikwashi wa spaghetti ndi njira zabwino kwambiri zosankhira pasitala.

Zipatso zosiyanasiyana izi zimapatsa thanzi, zowonjezera zowonjezera pazakudya zanu.