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I-Delicata squash-ekwabizwa ngokuba yi-Bohemian squash, i-potato squash, i-squash yokulahla iswiti okanye isikwashi se-peanut-sisikwashi sasebusika esaziwa ngezibonelelo zaso ezininzi. I-Delicata squash yeyodidi olunye ne-acorn kunye ne-spaghetti squash.
I-Delicata squash imile okweqanda, ine-khrimu okanye umphandle weorenji omnyama onemigca eluhlaza okanye emnyama eorenji kwaye inevumba elimnandi. Ingaphandle lolu hlobo lwesikwashi lubuthathaka kunezinye iintlobo zesikwashi, kungoko igama lalo lingu-delicata.
I-Delicata squash xa iphekiwe ibambe imilo yayo, yiyo loo nto inokubhaka ngokugqibeleleyo kwaye ifakwe inyama, iquinoa kunye nokunye ukutya okunesondlo.
Ixabiso lesondlo seDelicata squash
I-100 g yesikwashi se-delicata iqulethe amandla angama-35 kcal kwaye iqulethe:
- 1.18 g yeprotheni
- 10.59 g icarbohydrate
- 1.2 g ifayibha
- 3.53 g iswekile
- I-calcium engama-33 mg
- 0.69 mg intsimbi
- 353 mg potassium
Isikwashi seDelicata sinexabiso elifanelekileyo levithamini A, ivithamin C kunye nomxholo weoli.
Izibonelelo zezeMpilo zeDelicata squash
1. Igcina inkqubo yokwetyisa isempilweni
I-squic ye-Delicata iqulethe isixa esikhulu sefayibha yokutya, ngakumbi ulusu. Ifayibha idlala indima ebalulekileyo kwimpilo yokwetyisa. Igcina inkqubo yokwetyisa isempilweni, ngokunceda ekwetyisweni nasekugcineni intshukumo yakho yamathumbu ithambile kwaye iqhelekile [1] . Ukunyusa inani lefibre yokutya kubonisiwe ukunciphisa umngcipheko wesifo sentliziyo, ukutyeba kakhulu, isifo seswekile, uxinzelelo lwegazi kunye nezifo ezithile zesisu. [Mbini] .
2. Wakha amathambo omeleleyo
I-squic ye-Delicata iqulethe inani elifanelekileyo le-calcium, iminerali ebalulekileyo efunekayo kuphuhliso lwamathambo kunye nokugcinwa kwethambo. Ukutya okune-calcium efanelekileyo kuyadingeka ukunciphisa umngcipheko we-osteoporosis [3] .
3. Ixhasa impilo yamehlo
I-Delicata squash ngumthombo olungileyo wevithamini A, ivithamini ebalulekileyo edlala indima ebalulekileyo kumbono olungileyo inceda ukugcina i-cornea ecacileyo kwaye ikuvumela ukuba ubone kwiimeko eziphantsi zokukhanya. Ukutya kakhulu ivithamini A kunceda ukunciphisa umngcipheko we-cataract kunye nokubola okuhambelana nobudala [4] [5] .
4. Ukukhuthaza ukuveliswa kweeseli ezibomvu esempilweni
Njengoko i-delicata squash inexabiso elibalulekileyo lesinyithi, ukusebenzisa le mifuno kuya kunceda kwimveliso yeseli ebomvu ebomvu. Intsimbi yinto ebalulekileyo yehemoglobin, iprotein efumaneka kwiiseli ezibomvu zegazi ezithwala ioksijini egazini lakho kuwo wonke umzimba [6] .
5. Yandisa ukhuseleko
Umxholo wevithamini C kwi-squic ye-delicata unokunceda ekwandiseni ukhuseleko lwakho. I-Vitamin C, ivithamini enyibilikayo emanzini idlala indima ebalulekileyo ekusebenzeni komzimba iyanceda ukukhusela ukubanda okuqhelekileyo kunye nezinye izifo ezosulelayo ezihlasela amajoni omzimba. Ukongeza, ivithamin C iyafuneka ekukhuleni nasekulungiseni izicwili emzimbeni [7] .
Ungayikhetha njani kwaye uyigcine njani i-Delicata squash
Khetha isikwashi sedicata esiqinileyo, esinzima kunye nekhilimu ngombala. Gwema i-delicata squashes enamabala amnyama, isikhumba esidikidikiweyo okanye esishwabeneyo kwaye zikhanya kakhulu ngobukhulu. Isikwashi esidliwayo esivuthiweyo siyakuba tyheli ngemigca eluhlaza kwaye ezingavuthwanga ziluhlaza ocacileyo ngombala. Ungagcina isikwashi sedicata kwindawo epholileyo neyomileyo kangangeenyanga ezintathu.
Iindlela zokutya i-Delicata squash
- Unokwenza i-delicata squash puree kwaye uyongeze kwisobho sakho.
- Ungasebenzisa isikwashi se-delicata njengokufaka kwiiresiphi zakho ozithandayo.
- Isilayidi kunye ne-roast squash ephosiweyo kwioyile yeoyile kunye netyuwa.
- Yongeza izilayi zesikwashi se-delicata kwi-pizza eyenziwe ekhaya.
- Yongeza isikwashi esenziwe nge-delicata kwiindlela zakho zokupheka zehummus.
Iiresiphi ezibucayi ze squash
Ubuthathaka obosiweyo
Izithako:
- 1 tbsp ioli yeoli
- Ityuwa kunye nepepile emnyama yomhlaba ukunambitha
- 2 isikwashi esisezantsi esiphakathi, sinqumle isiqingatha sobulumko kunye ne-deseded
Indlela:
- Ukuphelisa i-oven ukuya kuma-400 degrees Fahrenheit.
- Ukuhambisa ioyile yomnquma kwisitya sokubhaka. Yongeza ityuwa kunye nepepile kwisikwashi uze uyixube kakuhle.
- Hlela isikwashi esinexesha kunye nenyama ecaleni kwesitya sokubhaka.
- Bhaka kwihovini malunga nemizuzu engama-25. Flip isikwashi kwaye usose imizuzu emihlanu ngaphezulu [8] .
Ii-FAQ eziqhelekileyo
Q. Ingaba injani isikwashi esidliwayo?
UKUYA. I-Delicata squash ine-flavour eswiti efanayo nencasa yeetapile okanye umbona.
Q. Uyasitya isikhumba sedicata squash?
UKUYA. Ewe, ulusu lwesquash luyadliwa.
Q. Zeziphi izinto ezingena endaweni yomngqusho we-delicata?
UKUYA. Izinto ezifanelekileyo endaweni ye-delicata squash zibandakanya ibutternut squash, i-acorn squash kunye neebhatata.
Q. Usikhetha njani isikwashi sedicata?
UKUYA. Khetha isikwashi sedicata esiqinileyo, esinzima kwaye esinombala wekrimu onemigca eluhlaza.
