Botanically classified a matsayin 'ya'yan itace amma sau da yawa amfani da matsayin kayan lambu a dafa abinci, squash ne mai gina jiki, dadi da kuma m.

Akwai nau'ikan iri da yawa, kowanne yana da ɗanɗanonsa na musamman, amfanin dafa abinci da fa'idodin kiwon lafiya.

Duk membobi ne na nau'in kimiyya Cucurbits kuma za'a iya ƙarawa a matsayin rani ko hunturu squash.

Anan akwai nau'ikan squash guda 8 masu daɗi don ƙarawa a cikin abincinku.

Ana girbe ciyawar rani ƙuruciya—yayin da suke da taushi—kuma yawanci ana ci iri-iri da fata.

Kodayake yawancin nau'ikan suna cikin yanayi lokacin bazara, ana kiran su da gaske don ɗan gajeren rayuwarsu.

Anan akwai 3 daga cikin ciyayi na rani da aka fi sani.

1. rawaya rawaya

Yellow squash ya haɗa da nau'o'in nau'i daban-daban, irin su turtleneck da straightneck squash, da kuma wasu nau'in giciye na zucchini kamar zephyr squash.

Matsakaicin rawaya guda ɗaya (gram 196) ya ƙunshi ():

• Calories: 31
• mai: gram 0
• Furotin: 2 grams
• Kaguwa: 7 grams
• Fiber: 2 grams

Wannan nau'in kuma kyakkyawan tushen potassium ne, tare da 'ya'yan itace guda ɗaya (gram 196) yana ba da . Potassium wani ma'adinai ne wanda ke taka muhimmiyar rawa wajen sarrafa tsoka, daidaiton ruwa da aikin jijiya (,).

Saboda ɗanɗanon ɗanɗanon sa da ɗanɗano mai ɗanɗano lokacin dafa shi, ana iya shirya squash rawaya ta hanyoyi da yawa.

Ana iya soya shi, gasasshen, gasa, ko kuma a yi amfani da shi azaman sinadari mai siffa a cikin casserole.

2. Zucchini

Zucchini wani kore ne na bazara wanda ya zama sanannen ƙarancin-carb, madadin ƙarancin kalori ga noodles.

Matsakaicin fakitin zucchini (gram 196) ():

• Calories: 33
• mai: gram 1
• Furotin: 2 grams
• Kaguwa: 6 grams
• Fiber: 2 grams

Wannan nau'in yana da ɗanɗano mai laushi amma yana da ƙarfi fiye da rawaya rawaya, yana sa ya dace da miya da soya.

Kamar rawaya rawaya, ana iya soya shi, gasasu ko gasa.

Hakanan zaka iya yanke ribbon na bakin ciki tare da spiralizer don amfani a madadin taliya ko noodles a kowane girke-girke.

3. irin irin kek

Pattypan squash, ko kuma kawai pattypan squash, ƙanana ne, suna auna 1,5 zuwa 3 inci (4 zuwa 8 cm) a tsayi. Siffar su ce mai siffa mai ƙwanƙwasa, saboda haka ana kiran su ƙwanƙolin ƙwanƙwasa.

Kofi daya (gram 130) na custard squash yana bayar da ():

• Calories: 23
• mai: gram 0
• Furotin: 2 grams
• Kaguwa: 5 grams
• Fiber: 2 grams

Wannan nau'in yana da ƙarancin adadin kuzari kuma ya ƙunshi nau'ikan bitamin da ma'adanai, gami da bitamin C, bitamin C, da manganese, da ƙananan fiber da furotin.

Sauya abinci mai yawan kalori tare da ƙarancin kalori, abinci mai wadataccen abinci mai gina jiki, irin su pâtés, na iya haifar da hasara ta hanyar rage adadin adadin kuzari da kuke ci, amma ba adadin abinci ba. Wannan zai iya taimaka maka jin koshi akan ƙarancin adadin kuzari ().

Kamar rawaya rawaya, patties suna da ɗanɗano mai laushi kuma za'a iya dafa su, gasa, gasasu, ko amfani da su don yin casseroles.

summary Rani 'ya'yan itatuwa ne masu 'ya'yan itatuwa da iri da kuma kurma masu laushi waɗanda za a iya ci. Wasu shahararrun iri sun hada da rawaya squash, zucchini, da pate pan.

Nau'in Squash Winter

Winter squash an girbe quite marigayi a rayuwarsu. Suna da ƙaƙƙarfan haushi da tsaba masu tauri, waɗanda yawancin mutane ke cirewa kafin su ci. Ba kamar nau'in rani ba, ana iya adana su na dogon lokaci saboda kauri mai kauri.

Waɗannan 'ya'yan itatuwa ana kiransu da squash hunturu saboda tsawon rayuwarsu. Yawancin nau'ikan ana girbe su a ƙarshen bazara da farkon kaka.

Anan ga wasu daga cikin mafi yaɗuwar squash na hunturu.

4. Acorn squash

Acorn squash ƙaramin iri ne, mai siffar acorn mai kauri mai kauri mai kauri da naman lemu.

Ɗaya daga cikin 10 cm (4 a) acorn squash ya ƙunshi ():

• Calories: 172
• mai: gram 0
• Furotin: 3 grams
• Kaguwa: 45 grams
• Fiber: 6 grams

Wannan nau'in yana cike da bitamin C, bitamin B da magnesium, wanda shine ma'adinai mai mahimmanci ga kasusuwa da . Har ila yau yana da wadata a cikin fiber da carbohydrates a cikin nau'in sitaci na halitta da sukari, wanda ke ba 'ya'yan itace dandano mai dadi ().

Acorn squash yawanci ana shirya shi ta hanyar yanke shi biyu, cire tsaba a gasa shi. Ana iya gasa shi da kayan abinci mai daɗi, irin su tsiran alade da albasa, ko kuma a ɗibar shi da maple syrup don kayan zaki. Ana kuma amfani da ita a cikin miya.

5. Ganyen man shanu

Butternut squash shine babban nau'in hunturu tare da kodadde fata da naman orange.

Kofi daya (gram 140) na kunshe da (:

• Calories: 63
• mai: gram 0
• Furotin: gram 1
• Kaguwa: 16 grams
• Fiber: 3 grams

Wannan nau'in shine kyakkyawan tushen bitamin C da beta-carotene, dukansu suna aiki kamar a cikin jikin ku. Antioxidants suna taimakawa kare kwayoyin ku daga lalacewa, wanda zai iya hana wasu cututtuka na yau da kullum ().

Alal misali, yawan shan beta-carotene yana da alaƙa da ƙananan haɗarin wasu cututtuka, ciki har da ciwon huhu, yayin da abinci mai arziki a cikin bitamin C zai iya kare kariya daga cututtukan zuciya (, ).

Butternut squash yana da ɗanɗano mai daɗi, ɗan ƙasa. Ana iya jin daɗinsa ta hanyoyi daban-daban, amma yawanci ana gasa shi. Ana yawan amfani da shi a cikin miya da kuma zaɓi na gama gari don abincin jarirai.

Ba kamar sauran nau'in hunturu ba, tsaba da kuma kurjin butternut squash suna cin abinci bayan dafa abinci.

6. Spaghetti squash

Spaghetti squash shine babban nau'in hunturu tare da naman orange. Bayan dafa abinci, ana iya ja shi zuwa cikin madauri masu kama da spaghetti. Kamar zucchini, yana da ƙarancin kalori madadin taliya.

Kofi daya (gram 100) na spaghetti squash yana bada ():

• Calories: 31
• mai: gram 1
• Furotin: gram 1
• Kaguwa: 7 grams
• Fiber: 2 grams

Wannan nau'in shine ɗayan mafi ƙanƙanta-carb squashes hunturu, yana mai da shi babban zaɓi ga waɗanda ke kan rage cin abinci mai ƙarancin kalori saboda ya ƙunshi ƙarancin sukari na halitta fiye da sauran nau'ikan hunturu.

Yana da ɗanɗano mai laushi, yana mai da shi babban madadin taliya. Bugu da ƙari, ba zai yi galaba a kan sauran sinadaran da aka haɗa su da su ba.

Don shirya shi, yanke shi cikin rabi kuma cire tsaba. Gasa rabinsu har sai naman ya yi laushi. Sannan a yi amfani da cokali mai yatsa don goge igiyoyin taliya irin na taliya.

7. Kabewa

Kabewa wani iri-iri ne na hunturu da aka fi sani da amfani da shi a cikin kayan zaki. Ƙari ga haka, ana iya ci da tsaba da zarar an dafa shi.

Kofi daya (gram 116) na kunshe da (:

• Calories: 30
• mai: gram 0
• Furotin: gram 1
• Kaguwa: 8 grams
• Fiber: gram 1

Kabewa yana da wadata a cikin antioxidants alpha da beta carotene, duka biyun su ne precursors ga bitamin A, wani muhimmin bitamin ga lafiyar ido ().

Wannan 'ya'yan itace kuma tushen tushen potassium da bitamin C ().

Kabewa yana da ɗanɗano kaɗan kuma ana iya amfani dashi a cikin jita-jita masu daɗi da masu daɗi, daga kek zuwa miya. Za a iya gasasshen 'ya'yansa, a yayyafa shi da kuma ci don samun lafiyayyen abinci mai cike da abinci.

Don shirya kabewa, cire ɓangaren litattafan almara a gasa ko tafasa naman har sai ya yi laushi. Hakanan zaka iya siyan gwangwani gwangwani da aka shirya don amfani da su don dafa abinci ko yin burodi.

8. Kabocha kabewa

Kabocha squash - wanda kuma aka sani da kabewa na Japan ko man shanu - abinci ne mai mahimmanci kuma yana girma cikin shahara a duniya.

Ko da yake Ma'aikatar Aikin Gona ta Amurka (USDA) ba ta da bayanin sinadirai don kabocha musamman, 1 kofin (gram 116) na squash na hunturu yakan ƙunshi ():

• Calories: 39
• mai: gram 0
• Furotin: gram 1
• Kaguwa: 10 grams
• Fiber: 2 grams

Kamar sauran nau'in hunturu, kabocha squash yana da wadata a cikin antioxidants da abubuwan gina jiki, ciki har da bitamin C da provitamin A ().

An kwatanta dandanonsa a matsayin giciye tsakanin kabewa da dankalin turawa. Bugu da ƙari, fata na iya cin abinci idan an dafa shi sosai.

Ana iya gasasshen Kabocha, ko tafasa, a soya, ko kuma a yi amfani da su wajen yin miya. Ana kuma amfani da shi don yin tempura, wanda ya haɗa da bugun ƴaƴan ƴaƴan ƴaƴan ƴaƴan ƴaƴan ƴaƴan ƴaƴan biredi na panko a soya su har sai sun yi laushi.

summary Winter squashes suna da tsawon rayuwar rayuwa fiye da nau'in rani. An siffanta su da kauri mai kauri da tsaurin iri. Wasu misalan sun haɗa da acorn, spaghetti, da kabocha squash.

Squashes suna da amfani sosai kuma ana iya amfani da su ta hanyoyi da yawa.

Irin bazara da hunturu suna cike da abubuwan gina jiki da fiber yayin da suke da ƙarancin adadin kuzari.

Za a iya gasa su, ko a dafa su ko a dafa su ko kuma a yi amfani da su don yin miya da kayan zaki. Bugu da ƙari, zucchini da spaghetti squash suna da kyau.

Waɗannan ƙarin lafiyayye da daɗi iri-iri a cikin abincin ku.