Ho latela limela, squash e khetholloa e le litholoana empa hangata e sebelisoa e le meroho ha ho pheha, squash e na le phepo e nepahetseng, e monate ebile e na le mefuta e mengata.

Ho na le mefuta e 'maloa, e' ngoe le e 'ngoe e na le tatso ea eona e ikhethang, lisebelisoa tsa ho pheha le melemo ea bophelo bo botle.

Kaofela ke litho tsa mofuta oa saense Cucurbits 'me e ka boela ea hlalosoa e le squash ea lehlabula kapa ea mariha.

Mona ke mefuta e 8 e monate ea squash eo u ka e eketsang lijong tsa hau.

Li-squash tsa lehlabula li kotuloa li sa le monyenyane-ha li ntse li le bonolo-'me lipeo tsa tsona le likhahla li atisa ho jeoa.

Le hoja mefuta e mengata ea mefuta e teng nakong ea lehlabula, e hlile e rehiloe ka lebaka la bophelo ba eona bo bokhutšoaane.

Mona ke tse 3 tsa li-squashes tse tloaelehileng haholo tsa lehlabula.

1. Squash e mosehla

Squash e mosehla e kenyelletsa mefuta e mengata e fapaneng, joalo ka turtleneck le squash ea straightneck, hammoho le mefuta e meng ea li-zucchini tse kang zephyr squash.

Squash e 'ngoe e bohareng e mosehla (ligrama tse 196) e na le ():

• Likhalori: 31
• Mafura: 0 gram
• Protheine: Ligrama tsa 2
• Makala: Ligrama tsa 7
• likhoele: Ligrama tsa 2

Mofuta ona hape ke mohloli o motle oa potasiamo, ka tholoana e le 'ngoe e mahareng (ligrama tse 196) e fanang ka . Potassium ke diminerale e bapalang karolo ea bohlokoa taolong ea mesifa, ho leka-lekana ha mokelikeli le ts'ebetso ea methapo (,).

Ka lebaka la tatso ea eona e bonolo le tatso e monate ha e phehiloe, squash e mosehla e ka lokisoa ka litsela tse ngata.

E ka behoa, ea halikisoa, ea apehoa kapa ea sebelisoa e le motsoako o hlahang li-casseroles.

2. Zucchini

Zucchini ke squash e tala ea lehlabula e fetohileng sebaka se tummeng sa carb e tlaase, se nang le lik'halori tse tlaase ho li-noodle.

Pakete e mahareng ea zucchini (ligrama tse 196) ():

• Likhalori: 33
• Mafura: 1 gram
• Protheine: Ligrama tsa 2
• Makala: Ligrama tsa 6
• likhoele: Ligrama tsa 2

Mofuta ona o na le tatso e bonolo empa o na le sebopeho se thata ho feta squash e mosehla, e leng se etsang hore e tšoanele sopho le li-stir-fries.

Joaloka squash e mosehla, e ka phehoa, ea halikisoa kapa ea apehoa.

U ka boela ua khaola lithane tse tšesaane ka spiralizer ho e sebelisa sebakeng sa pasta kapa li-noodle ho risepe efe kapa efe.

3. Pastry squash

Pattypan squash, kapa pattypan squash feela, li nyenyane, li ka ba bolelele ba lisenthimithara tse 1,5 ho isa ho tse 3 (4 ho isa ho 8 cm). Li bōpehile ka lisosa tse nang le mapheo a scalloped 'me kahoo li bitsoa makhapetla a scallop.

Komiki e le 'ngoe (ligrama tse 130) ea custard squash e fana ka ():

• Likhalori: 23
• Mafura: 0 gram
• Protheine: Ligrama tsa 2
• Makala: Ligrama tsa 5
• likhoele: Ligrama tsa 2

Mofuta ona o na le lik’hilojule tse fokolang ka mokhoa o ikhethang ’me o na le mefuta e fapaneng ea livithamine le liminerale, ho akarelletsa vithamine C, vithamine C, le manganese, hammoho le tekanyo e nyenyane ea fiber le protheine.

Ho nkela lijo tse nang le lik'halori tse phahameng ka lik'halori tse tlaase, lijo tse nang le limatlafatsi tse ngata, tse kang pâtés, li ka lebisa tahlehelong ka ho fokotsa palo ea lik'hilojule tseo u li jang, empa eseng boholo ba lijo. Sena se ka u thusa hore u ikutloe u khotše ka lik'hilojule tse fokolang ().

Joaloka squash e mosehla, li-patties li na le tatso e bonolo 'me li ka bolokoa, tsa apehoa, li halikiloe kapa li sebelisetsoa ho etsa casseroles.

kakaretso Squash ea lehlabula ke litholoana tse nyenyane tse nang le lipeo le likhahla tse bonolo tse ka jeoang. Mefuta e meng e tsebahalang e kenyelletsa squash e mosehla, zucchini le pate pan.

Mefuta ea Mariha Squash

Li-squash tsa mariha li kotuloa morao haholo bophelong ba tsona. Li na le makhapetla a tiileng le peo e thata, eo batho ba bangata ba e tlosang pele ba e ja. Ho fapana le mefuta ea lehlabula, li ka bolokoa nako e telele ka lebaka la lekhalo la tsona le teteaneng le le sireletsang.

Litholoana tsena li tsejoa e le squash ea mariha ka lebaka la ho phela ha tsona nako e telele. Mefuta e mengata e kotuloa qetellong ea lehlabula le mathoasong a hoetla.

Mona ke tse ling tsa li-squashes tse fumanehang ka ho fetisisa tsa mariha.

4. Acorn squash

Acorn squash ke mofuta o monyane, o bōpehileng joaloka acorn, 'me o na le nama e teteaneng e tala le nama ea lamunu.

Acorn squash ea 10 cm (4 in) e na le ():

• Likhalori: 172
• Mafura: 0 gram
• Protheine: Ligrama tsa 3
• Makala: Ligrama tsa 45
• likhoele: Ligrama tsa 6

Mofuta ona o tletse vithamine C, livithamine tsa B le magnesium, e leng diminerale ea bohlokoa bakeng sa masapo le . E boetse e na le fiber e ngata le lik'habohaedreite ka mokhoa oa tlhaho oa starch le tsoekere, tse fanang ka litholoana tatso e monate ().

Acorn squash hangata e lokisoa ka ho e khaola ka halofo, ho tlosa peo le ho e halika. E ka besoa ka lintho tse hlabosang, tse kang boroso le eiee, kapa e tšetsoe ka sirapo ea 'mapole bakeng sa lijo tse theolelang. E boetse e sebelisoa ka tloaelo ho sopho.

5. Butternut squash

Butternut squash ke mofuta o moholo oa mariha o nang le 'mala o mosehla le nama ea lamunu.

Komiki e le 'ngoe (140 grams) e na le ():

• Likhalori: 63
• Mafura: 0 gram
• Protheine: 1 gram
• Makala: Ligrama tsa 16
• likhoele: Ligrama tsa 3

Mofuta ona ke mohloli o babatsehang oa vithamine C le beta-carotene, tseo ka bobeli li sebetsang joaloka 'meleng oa hau. Li-antioxidants li thusa ho sireletsa lisele tsa hau hore li se ke tsa senyeha, tse ka thibelang mafu a itseng a sa foleng ().

Ka mohlala, ho noa haholo beta-carotene ho amahanngoa le kotsi e fokolang ea ho tšoaroa ke kankere e itseng, ho akarelletsa le kankere ea matšoafo, ha lijo tse nang le vithamine C tse ngata li ka sireletsa khahlanong le lefu la pelo (, ).

Butternut squash e na le tatso e monate, ea lefatše. E ka natefeloa ka litsela tse fapaneng, empa hangata e halikiloe. Hangata e sebelisoa ka sopho le khetho e tloaelehileng bakeng sa lijo tsa bana.

Ho fapana le mefuta e meng ea mariha, lipeo le rind ea butternut squash li jeoa ka mor'a ho pheha.

6. Squash ea spaghetti

Squash ea spaghetti ke mefuta e mengata ea mariha e nang le nama ea lamunu. Ka mor'a ho pheha, e ka huloa ka likhoele tse tšoanang le spaghetti. Joaloka zucchini, ke mokhoa o mong oa khalori e tlaase ho pasta.

Komiki e le 'ngoe (ligrama tse 100) ea squash ea spaghetti e fana ka ():

• Likhalori: 31
• Mafura: 1 gram
• Protheine: 1 gram
• Makala: Ligrama tsa 7
• likhoele: Ligrama tsa 2

Mofuta ona ke o mong oa li-squashes tsa mariha tse tlaase-carb, e leng se etsang hore e be khetho e ntle bakeng sa ba jang lijo tse nang le khalori e tlaase hobane e na le tsoekere e fokolang ea tlhaho ho feta mefuta e meng ea mariha.

E na le tatso e bonolo, e etsang hore e be khetho e ntle ho feta pasta. Ho feta moo, e ke ke ea hlola lisebelisoa tse ling tseo e li kopantseng le tsona.

Ho e lokisa, e khaole ka halofo 'me u tlose peo. Besa lihalofo ho fihlela nama e le bonolo. Ebe u sebelisa fereko ho hula likhoele tse kang pasta.

7. Mokopu

Mokopu ke squash ea mariha e feto-fetohang e tsebahalang haholo ka tšebeliso ea eona ea lijo tse theolelang. Ho feta moo, peo ea eona e jeoa hang ha e phehiloe.

Komiki e le 'ngoe (116 grams) e na le ():

• Likhalori: 30
• Mafura: 0 gram
• Protheine: 1 gram
• Makala: Ligrama tsa 8
• likhoele: 1 gram

Mokopu o ruile ka li-antioxidants alpha le beta carotene, tseo ka bobeli e leng selelekela sa vithamine A, vithamine ea bohlokoa bakeng sa bophelo bo botle ba mahlo ().

Litholoana tsena hape ke mohloli o motle oa potasiamo le vithamine C ().

Mokopu o monate hanyenyane 'me o ka sebelisoa lijana tse monate le tse monate, ho tloha ho pie ho ea sopho. Lipeo tsa eona li ka besoa, tsa nokoa 'me tsa jeoa bakeng sa seneke se phetseng hantle le se khotsofatsang.

Ho lokisa mokopu, tlosa makhapetla 'me u belise kapa u phehe nama ho fihlela e le bonolo. U ka boela ua reka puree ea mokopu e ka makotikoting e seng e loketse ho sebelisoa ho pheha kapa ho baka.

8. Kabocha squash

Kabocha squash - e tsejoang hape e le mokopu oa Japane kapa buttercup squash - ke sejo sa mantlha ebile se hola ka botumo lefatšeng ka bophara.

Le hoja Lefapha la Temo la United States (USDA) le se na boitsebiso ba phepo e nepahetseng bakeng sa kabocha ka ho khetheha, kopi e le 'ngoe (ligrama tse 1) ea squash ea mariha hangata e na le ():

• Likhalori: 39
• Mafura: 0 gram
• Protheine: 1 gram
• Makala: Ligrama tsa 10
• likhoele: Ligrama tsa 2

Joaloka mefuta e meng ea mariha, squash ea kabocha e na le li-antioxidants le limatlafatsi tse ngata, ho akarelletsa le vithamine C le provitamin A ().

Tatso ea eona e 'nile ea hlalosoa e le sefapano pakeng tsa mokopu le litapole. Ho feta moo, letlalo lea jeoa haeba le phehiloe ka botlalo.

Kabocha squash e ka besoa, ea phehisoa, ea tsosoa, kapa ea sebelisoa ho etsa sopho. E boetse e sebelisetsoa ho etsa tempura, e kenyelletsang ho otla hanyenyane likotoana tsa litholoana ka panko breadcrumbs le ho li halika ho fihlela li crispy.

kakaretso Li-squash tsa mariha li na le nako e telele ho feta mefuta ea lehlabula. Li khetholloa ka lekhapetla la tsona le teteaneng le peo e thata. Mehlala e meng e kenyelletsa acorn, spaghetti, le squash ea kabocha.

Li-squash li na le mefuta e mengata haholo 'me li ka sebelisoa ka litsela tse ngata.

Mefuta ea lehlabula le ea mariha e tletse limatlafatsi le fiber ha e ntse e batla e le tlaase ka lik'halori.

Li ka besoa, tsa phehoa kapa tsa belisoa kapa tsa sebelisoa ho etsa sopho le lijo tse theolelang. Ho feta moo, zucchini le squash ea spaghetti li ntle haholo.

Litlatsetso tsena tse fapaneng tse phetseng hantle le tse monate lijong tsa hau.