Kodi Chayote Squash Ndi Chiyani Kwenikweni?

Zamkati

• Kodi Chayote N'chiyani?
• Ubwino wa Chayote ndi Chakudya Chakudya
• Momwe Mungagulire Chayote
• Momwe Mungaphikire ndi Kudya Chayote
• Onaninso za

Zachidziwikire, mumadziwa maungu (ndi ma latte) ndipo mwina mwamvapo za butternut ndi squash squash, nawonso. Nanga bwanji chayote sikwashi? Mofanana ndi peyala kukula ndi mawonekedwe, mphonda wobiriwira wonyezimirawu ndi mtundu wa sikwashi wachilimwe womwe umakhala ndi mbiri yayitali, yosangalatsa * ndi * wokhala ndi michere yofunikira monga fiber, magnesium, ndi calcium. Nawa maubwino a chayote, komanso kugula, kuphika, ndi kudya chayote.

Kodi Chayote N'chiyani?

Chayote (aka masamba peyala kapena mirliton) ndi mtundu wa sikwashi yachilimwe, akutero Wesley McWhorter, M.S., RD, chef ndi dietitian ku UTHealth School of Public Health. Amatengedwa ngati chipatso - monga phwetekere - koma mwina si chinthu chomwe mukufuna kuluma ngati apulo. Chomera chofewa komanso chonyezimira, mphonda wobiriwira uwu umamera pamtengo wautali wokwera m'madera otentha padziko lonse lapansi. Ngakhale idangopita ku U.S. kumapeto kwa zaka za zana la khumi ndi chisanu ndi chinayi, chayote adalimidwa kuyambira nthawi za pre-Columbian, malinga ndi Center for New Crops and Plant Products ku Purdue University.

M'malo mwake, zomwe apeza zikusonyeza kuti sikwashi wosiyanasiyana wa chayote - Sechium edule - idafalitsidwa kwambiri ku "Mesoamerica" ​​(malo achikhalidwe ndi chikhalidwe kuyambira ku Mexico mpaka ku Central America, kuphatikiza Guatemala, Belize, Honduras, ndi El Salvador). Kuchokera pamenepo, akukhulupirira kuti sikwashi woboola pakati amafalikira kumwera kulowera (ndi kudera lonse) la South America, ndikudziwonjezeranso ngati gawo limodzi la zakudya komanso ngakhale mankhwala, malinga ndi Center for New Crops and Plant Products ku Purdue University. Ngakhale masamba a chayote sanagwiritsidwenso ntchito masiku ano kusungunula miyala ya impso, chipatso chonsecho chimadzaza ndi zopindulitsa. Ndipo pa cholembedwacho…

Ubwino wa Chayote ndi Chakudya Chakudya

Mofanana ndi zipatso zina, chayote imakhala ndi antioxidants ndi mavitamini - makamaka vitamini B, vitamini C, potaziyamu, ndi amino acid. Ili ndi mbiri yabwino kwambiri yazakudya, nayenso: Chayote imodzi (~ 203 magalamu) ili ndi ma calories 39 okha, .3 magalamu amafuta, ndi magalamu 9 zama carbohydrate, malinga ndi US Department of Agriculture (USDA). Ngakhale sizomwe zimakhala ndi mapuloteni ambiri pamsika (1.7 magalamu mu chayote imodzi), squash yachilimwe imadzaza ndi zakudya zina zabwino, monga kudzaza fiber, magnesium yolimbitsa thupi, komanso calcium yolimbitsa mafupa.

Izi zati, michere yambiri ili mu peel, choncho onetsetsani kuti mukupitiriza kuphika ndi kudya. Ponseponse, chayote imagwira ntchito bwino m'malo mwa masamba owuma kwa aliyense amene akufuna kudula ma carbs kapena amene akutsatira zakudya zochepa zama carb monga keto kapena Atkins.

Momwe Mungagulire Chayote

Chayote imapezeka m'masitolo ogulitsa. Komabe, ngati gawo lanu lazokolola lisiya zomwe mungafune, mutha kukhala ndi mwayi kuti mupeze malo ogulitsira monga Whole Foods kapena kumsika wa alimi kwanuko. Chifukwa nyengo yotentha imapereka nyengo yokulira yayitali ya sikwashi ya chayote, ndizotheka kuti chipatsocho chizipezeka chaka chonse kumadera otentha. (Zogwirizana: Maphikidwe Okoma Ndi Opatsa Chidwi Ogwiritsa Ntchito Chilimwe)

Kuti musankhe chayote yakucha, yang'anani yomwe ili yolimba kukhudza, pakati pa kuwala ndi mdima wobiriwira mumtundu, ndipo popanda mawanga ofiira a bulauni (mitundu yosiyanasiyana ndi yabwino bola ngati chipatso chili cholimba).

Momwe Mungaphikire ndi Kudya Chayote

Palibe yankho la momwe mungaphikire chayote. Mukhoza kudya mbali zonse za sikwashi (ndipo mwinamwake muyenera, makamaka popeza zakudya zambiri zili mu peel), zomwe zimapangitsa kuti zikhale zosavuta kuphika ndi kudya. Njira iliyonse idzatulutsa zokometsera ndi maonekedwe osiyanasiyana. Mwachitsanzo, kudya caramelize chayote chifukwa cha shuga.

Mukufuna pang'ono? Umu ndi momwe mungasangalalire ndi chayote sikwashi kunyumba:

• Idyani yaiwisi: Wophika Saulo Montiel wochokera ku Cantina Rooftop ku New York City amagwiritsa ntchito yaiwisi ndi julienned kuti awonjezere crunch ku saladi; kumaliza ndi madzi a mandimu, zokometsera zokometsera zaku Mexico (Tajin), ndi maolivi ndipo, violá, mwadzipezera chilengedwe chophweka (komanso cholimba!) chayote.
• Gwiritsani ntchito mkati msuzi: Kukoma kofatsa kumatanthauza kuti mutha kukonza squash kuti mugwirizane ndi phale lililonse. Chayote amatha kuthana ndi zonunkhira zolimba monga chipotle, harissa, ndi curry. "Njira yanga yomwe ndimakonda kugwiritsa ntchito chayote ili mu msuzi wachikhalidwe womwe amayi anga amapita kumalo awo odyera ku Mexico: mole de olla, "akutero Chef Montiel. Amapangidwa ndi chayote sikwashi, zukini, nyemba zobiriwira, chimanga, mbatata, chambarete ndi aguja (nyama yang'ombe), yomizidwa mumsuzi wa tsabola, wokhala ndi adyo, anyezi, ndi epazote (therere la ku Mexico). "Chayote amayesa zonunkhira ndikuwonjezera kukoma kwa msuzi wa nthiti," atero a Chef Montiel. (Zikumveka ngati zili pamndandanda wa supu zozizwitsa za keto zomwe ndizotsika kwambiri koma zonunkhira.)
• Kuwotcha: Imodzi mwa njira zosavuta zoyambira kuyesa chayote (kapena masamba atsopano, TBH) ndikuwotcha. McWhorter amalimbikitsa Chinsinsi chophika chayote chosavuta ichi: ma supuni 2 a mafuta omwe mungasankhe + tsabola wakuda wakuda + 1 mapaundi chayote odulidwa. Kuphika pa 375 ° F kwa mphindi 15 mpaka 20. Kenako onjezerani mchere-koma okha pambuyo chayote yaphikidwa. Phunziro la sayansi: Mchere umatulutsa chinyezi kuchokera pamakoma azomera zazomera kudzera mu osmosis. "Ngati mutulutsa chinyontho pamene masamba (kapena zipatso) ali ndi madzi ophika, amachititsa kuti madzi asamawonongeke komanso opsereza mankhwala omaliza, makamaka ndi mitundu ya sikwashi ndi biringanya," akutero McWhorter. Ngati mudikira mpaka pambuyo pake, mumakhalabe ndi mchere wamchere - popanda chiopsezo chowononga chayote panthawiyi. Mfundo yofunika: Malangizowa asintha masewera anu okazinga mpaka kalekale. (Yogwirizana: 9 Kinda Brilliant Wokazinga Masamba Ophatikiza)

Zolemba za Mkonzi: Nkhani yapitayi idatanthauza kuti sikwashi ya chayote sinali masamba odziwika bwino. Ichi sichinali cholinga chathu, ndipo tikuzindikira momwe malingaliro otere angatanthauzidwe ngati opanda chidwi pachikhalidwe. Chifukwa chake tasintha nkhaniyi kuti iwonetse mbiri yakale komanso yayitali ya chayote, komanso mapindu ake azaumoyo.

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