Ngokwezityalo ezihlelwa njengeziqhamo kodwa ezihlala zisetyenziswa njengemifuno ekuphekeni, umngqusho unesondlo, unencasa kwaye uguquguquka.

Kukho iintlobo ezininzi, nganye inencasa yayo ekhethekileyo, ukusetyenziswa kokupheka kunye neenzuzo zempilo.

Onke angamalungu ohlobo lwenzululwazi IiCucurbits kwaye inokuphinda ihlelwe njenge squash yasehlotyeni okanye yasebusika.

Nazi iintlobo ezi-8 ezimnandi zesquash onokuzongeza kwisidlo sakho.

I-squash yasehlotyeni ivunwa incinci-ngelixa zisathenda-kwaye imbewu yazo kunye neziqwenga zidla ngokutyiwa.

Nangona uninzi lweentlobo lukwixesha lonyaka ngexesha lasehlotyeni, zibizwa ngokwenyani ngenxa yobomi bazo obufutshane beshelufu.

Nazi ezi-3 zezona zixhaphakileyo zasehlotyeni.

1. Umngqusho otyheli

I-squash ephuzi ibandakanya iintlobo ezininzi ezahlukeneyo, ezifana ne-turtleneck kunye ne-squash ye-squash, kunye nezinye iintlobo ze-zucchini ezifana ne-squash ye-zephyr.

Omnye umngqusho omthubi ophakathi (196 grams) uqulethe ():

• Iikhalori: 31
• Amafutha: 0 gram
• Iprotheni: Iigrama ezingama-2
• Oononkala: Iigrama ezingama-7
• Ifayibha: Iigrama ezingama-2

Oludidi lukwangumthombo ogqwesileyo we potassium, kunye nesiqhamo esinye esiphakathi (196 grams) sibonelela. I-Potassium iyiminerali edlala indima ebalulekileyo ekulawuleni izihlunu, ukulinganisela kwamanzi kunye nomsebenzi we-nerve (,).

Ngenxa yokunambitheka kwayo okuncinci kunye nokuthungwa okuncinci xa kuphekwe, i-squash ephuzi ingalungiswa ngeendlela ezininzi.

Inokutshizwa, yosiwe, ibhakiwe, okanye isetyenziswe njengesithako esifakiweyo kwi-casseroles.

2. Zucchini

I-Zucchini yi-squash yasehlotyeni eluhlaza esele ithandwa kakhulu kwi-carb ephantsi, enye i-calorie ephantsi kwi-noodle.

Ipakethi ephakathi yezucchini (196 grams) ():

• Iikhalori: 33
• Amafutha: 1 gram
• Iprotheni: Iigrama ezingama-2
• Oononkala: Iigrama ezingama-6
• Ifayibha: Iigrama ezingama-2

Oludidi lunencasa ephakathi kodwa luqina ngakumbi kune squash emthubi, nto leyo eyenza ukuba ilungele isuphu kunye ne-stir-fries.

Njengomngqusho otyheli, unokutshizwa, uqhotswe okanye ubhakwe.

Unokusika kwiiribhoni ezincinci kunye ne-spiralizer ukuze usebenzise endaweni ye-pasta okanye i-noodle kuyo nayiphi na iresiphi.

3. I-pastry squash

I-Pattypan squash, okanye i-squash elula, incinci, ilinganisa i-1,5 ukuya kwi-3 intshi (4 ukuya kwi-8 cm) ubude. Zimile okwesosari ezinomphetho onamaxolo kwaye ke zikwabizwa ngokuba ngamathanga escallop.

Ikomityi enye (130 grams) ye custard squash ibonelela ():

• Iikhalori: 23
• Amafutha: 0 gram
• Iprotheni: Iigrama ezingama-2
• Oononkala: Iigrama ezingama-5
• Ifayibha: Iigrama ezingama-2

Olu hlobo luphantsi kakhulu kwiikhalori kwaye luqulethe iindidi zeevithamini kunye neeminerali, kuquka i-vitamin C, i-vitamin C, kunye ne-manganese, kunye nezixa ezincinci zefiber kunye neprotheni.

Ukutshintsha ukutya okune-calorie ephantsi, ukutya okunomsoco, okufana ne-pâtés, kunokukhokelela ekulahlekelweni ngokunciphisa inani leekhalori ozidlayo, kodwa kungekhona umthamo wokutya. Oku kunokukunceda uzive ugcwele ngeekhalori ezimbalwa ().

Njenge-squash ephuzi, i-patties ine-flavour epholileyo kwaye ingaxutywa, ibhakiwe, ifakwe, okanye isetyenziswe ukwenza i-casseroles.

isishwankathelo I-squash yasehlotyeni ziziqhamo ezincinci ezinembewu kunye neziqwenga ezithambileyo ezinokutyiwa. Ezinye iintlobo ezidumileyo ziquka i-squash ephuzi, i-zucchini kunye ne-pate pan.

Iintlobo ze-Winter Squash

I-squash yasebusika ivunwa emva kwexesha ebomini babo. Zinexolo eliqinileyo kunye nembewu eqinileyo, abantu abaninzi abayisusayo ngaphambi kokuba bayitye. Ngokungafaniyo neentlobo zasehlotyeni, ziyakwazi ukugcinwa ixesha elide ngenxa ye-rind yazo enzima, ekhuselayo.

Ezi ziqhamo zaziwa njenge squash zasebusika ngenxa yokuba zihlala ixesha elide. Uninzi lweentlobo zivunwa ngasekupheleni kwehlobo nasekuqaleni kwekwindla.

Nazi ezinye zee-squashes zasebusika ezifumaneka ngokubanzi.

4. Umngqusho we-acorn

I-Acorn squash luhlobo oluncinci, olumile okwe-acorn kunye ne-rind eluhlaza kunye nenyama e-orenji.

I-10 cm (4 ngo) umngqusho we-acorn uqulathe ():

• Iikhalori: 172
• Amafutha: 0 gram
• Iprotheni: Iigrama ezingama-3
• Oononkala: Iigrama ezingama-45
• Ifayibha: Iigrama ezingama-6

Olu hlobo lugcwele i-vitamin C, iivithamini ze-B kunye ne-magnesium, eyiminerali ebalulekileyo kumathambo kunye. Kwakhona kutyebile kwifiber kunye ne-carbohydrates ngendlela yesitatshi yendalo kunye noshukela, enika isiqhamo incasa emnandi ().

I-Acorn squash idla ngokulungiswa ngokusikwa kwisiqingatha, ukususa imbewu kunye nokutshisa. Iyakwazi ukugcadwa nge-savory stuffing, njenge-sausage kunye ne-anyanisi, okanye igalelwe isiraphu ye-maple ye dessert. Ikwasetyenziswa ngokuqhelekileyo kwiisuphu.

5. Umngqusho weButternut

I-Butternut squash luhlobo olukhulu lwasebusika olunebala elirhabaxa kunye nenyama eorenji.

Ikomityi enye (140 grams) iqulathe ():

• Iikhalori: 63
• Amafutha: 0 gram
• Iprotheni: 1 gram
• Oononkala: Iigrama ezingama-16
• Ifayibha: Iigrama ezingama-3

Olu hlobo ngowona mthombo wevithamin C kunye ne-beta-carotene, zombini zisebenza njengomzimba wakho. Ii-Antioxidants zinceda ukukhusela iiseli zakho emonakalweni, nto leyo enokuthintela izifo ezithile ezingapheliyo ().

Ngokomzekelo, ukutya okuphezulu kwe-beta-carotene kuhambelana nomngcipheko ophantsi we-cancer ethile, kuquka umhlaza wemiphunga, ngelixa ukutya okucebile kwi-vitamin C kunokukhusela kwisifo senhliziyo (, ).

I-Butternut squash inencasa eswiti, esemhlabeni. Inokonwatyelwa ngeendlela ezahlukeneyo, kodwa idla ngokugcadiswa. Isetyenziswa rhoqo kwiisuphu kwaye ikwayindlela eqhelekileyo yokutya komntwana.

Ngokungafaniyo nezinye iintlobo zasebusika, imbewu kunye ne-rind ye-squash ye-butternut iyadliwa emva kokupheka.

6. Umngqusho wespaghetti

I-spaghetti squash yindidi enkulu yasebusika enenyama e-orenji. Emva kokupheka, inokutsalwa kwimicu efana ne-spaghetti. Njenge-zucchini, yindlela ephantsi kweekhalori kwi-pasta.

Ikomityi enye (100 grams) yespaghetti squash ibonelela ():

• Iikhalori: 31
• Amafutha: 1 gram
• Iprotheni: 1 gram
• Oononkala: Iigrama ezingama-7
• Ifayibha: Iigrama ezingama-2

Olu hlobo lolunye lwe-squashes ebusika ephantsi-i-carb, okwenza kube lukhetho olukhulu kulabo abakwi-calorie ephantsi yokutya kuba iqulethe iishukela zendalo ezimbalwa kunezinye iintlobo zasebusika.

Inencasa encinci, iyenza ibe yeyona ndlela ilungileyo kwipasta. Ukongeza, ayizukuba namandla ezinye izithako edityaniswe nazo.

Ukuyilungiselela, yinqumle kwisiqingatha kwaye ususe imbewu. Rosa iihafu de inyama ithambe. Emva koko sebenzisa ifolokhwe ukukrazula imicu efana ne-pasta.

7. Ithanga

Ithanga sisikwashi sasebusika esisebenza ngeendlela ezininzi esaziwa kakhulu ngokusetyenziswa kwayo kwiidessert. Ukongeza, imbewu yayo iyatyiwa xa sele ivuthiwe.

Ikomityi enye (116 grams) iqulathe ():

• Iikhalori: 30
• Amafutha: 0 gram
• Iprotheni: 1 gram
• Oononkala: Iigrama ezingama-8
• Ifayibha: 1 gram

Ithanga lityebile kwi-antioxidant ye-alpha kunye ne-beta carotene, zombini izandulela kwi-vitamin A, i-vitamin ebalulekileyo kwimpilo yamehlo ().

Esi siqhamo sikwangumthombo olungileyo wepotassium kunye nevithamin C ().

Ithanga liswiti kancinci kwaye linokusetyenziswa kuzo zombini izitya ezityiwayo nezinencasa, ukusuka kwipayi ukuya kwisuphu. Imbewu yayo inokugcadiswa, igalelwe izinongo kwaye ityiwe ukuze kufumaneke ishwamshwam elinempilo neligcweleyo.

Ukulungiselela ithanga, susa i-pulp kwaye uyitshise okanye ubilise inyama de ibe yithenda. Ungaphinda uthenge i-puree yethanga enkonkxiweyo elungele ukusetyenziselwa ukupheka okanye ukubhaka.

8. Kabocha squash

I-Kabocha squash - ekwaziwa njengethanga laseJapan okanye i-buttercup squash - kukutya okuphambili kwaye ikhula ngokuthandwa kwihlabathi jikelele.

Nangona iSebe lezoLimo lase-United States (i-USDA) lingenalo ulwazi lwesondlo kwi-kabocha ngokukodwa, i-1 indebe (i-116 grams) ye-squash yasebusika iqulethe ():

• Iikhalori: 39
• Amafutha: 0 gram
• Iprotheni: 1 gram
• Oononkala: Iigrama ezingama-10
• Ifayibha: Iigrama ezingama-2

Njengezinye iintlobo zasebusika, ikabocha squash ityebile kwiiantioxidants kunye nezondlo, kuquka ivithamin C kunye neprovitamin A ().

Incasa yayo ichazwe njengomnqamlezo phakathi kwethanga kunye netapile. Ukongeza, ulusu luyatyiwa ukuba luphekwe ngokupheleleyo.

I-Kabocha squash ingagcadiswa, ibiliswe, ixozwe, okanye isetyenziswe ukwenza isuphu. Ikwasetyenziselwa ukwenza i-tempura, ebandakanya ukubetha kancinci iziqhamo nge-panko breadcrumbs kunye nokuqhotsa de kube crispy.

isishwankathelo Iisquash zasebusika zinexesha elide kuneentlobo zasehlotyeni. Zibonakala ngoqweqwe lwazo olungqindilili kunye nembewu eqinileyo. Eminye imizekelo ibandakanya iacorn, ispaghetti, kunye nekabocha squash.

Iisquash zinezinto ezininzi kwaye zinokusetyenziswa ngeendlela ezininzi.

Iindidi zasehlotyeni nasebusika zigcwele izondlo kunye nefiber ngelixa ziphantsi kweekhalori.

Zingagcadiswa, zitshiswe okanye zibiliswe okanye zisetyenziswe ukwenza isuphu kunye nezimuncumuncu. Ukongeza, i-zucchini kunye ne-spaghetti squash zilungile.

Ezi zongezo zisempilweni kwaye zimnandi kukutya kwakho.