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Delicata squash - inonziwo Bohemian squash, sweet potato squash, sweet dumpling squash kana nzungu squash - inguva yechando squash inozivikanwa nezvayo zvuru zvemabhenefiti ehutano. Delicata squash ndewemhando imwechete seacorn uye spaghetti squash.
Delicata squash ine cylindrical muchimiro, ine kirimu kana yeruvara rweorenji kunze ine green kana yakasviba orenji mitsetse uye ine inotapira inonaka. Kunze kwerudzi urwu rwe squash kwakapfava kupfuura mamwe marudzi e squash, ndosaka zita raro richiti delicata.
Delicata squash kana yakabikwa inobata chimiro chayo, ndosaka ichigona kunyatso kubikwa uye kuzadzwa nenyama, quinoa nezvimwe zvekudya zvinovaka muviri.
Kukosha Kwehutano KweDelicata squash
100 g yedhericata squash ine 35 kcal simba uye zvakare ine:
- 1.18 g mapuroteni
- 10.59 g makabhohaidhiretsi
- 1.2 g faibha
- 3.53 g shuga
- 33 mg calcium
- 0,69 mg simbi
- 353 mg potasium
Delicata squash zvakare ine huwandu hwakawanda hwevhitamini A, vitamini C uye zero mafuta zvemukati.
Hutano Mabhenefiti eDelicata squash
1. Inoita kuti gaya rekudya rive nehutano
Delicata squash ine huwandu hwakawanda hwefibre yezvikafu, kunyanya iro ganda. Fiber inoita basa rakakosha muhutano hwekudya. Iyo inochengetedza iyo digestive system ine hutano, nekubatsira mukugaya uye nekuchengetedza ako matumbo kufamba akapfava uye akajairwa [1] . Kuwedzera huwandu hwefibre yezvokudya kwakaratidzirwa kudzikisa zvakanyanya njodzi yecoronary chirwere chemoyo, kufutisa, chirwere cheshuga, kuwedzerwa kweropa uye zvimwe zvirwere zvemudumbu. [piri] .
2. Inovaka mapfupa akasimba
Delicata squash ine huwandu hwakawanda hwecalcium, chinhu chakakosha chicherwa icho chinodiwa mukusimudzira kwemapfupa uye nekuchengetedza kwemapfupa. Iyo yakakwana calcium kudya kunodiwa mukuderedza njodzi ye osteoporosis [3] .
3. Inotsigira utano hwemaziso
Delicata squash yakanaka sosi yevhitamini A, vhitamini yakakosha inoita basa rakakosha pakuona kwakanaka inobatsira kuchengetedza yakajeka cornea uye inokutendera iwe kuti uone mumamiriro ekuderera. Kudya kwakanyanya kwevhitamini A kunobatsira kudzikisa njodzi yemakata uye kushomeka kwemazera-zvine chekuita nezera [4] [5] .
4. Inokurudzira kugadzirwa kwemasero matsvuku ane hutano
Sezvo delicata squash iine huwandu hwakawanda hwesimbi, kunwa uyu muriwo kunobatsira mukugadzirwa kwakanaka kwemasero eropa. Iron chinhu chakakosha chehemoglobin, protein inowanikwa mumasero matsvuku eropa anotakura okisijeni muropa rako mumuviri wese [6] .
5. Inowedzera hutachiona
Iyo vhitamini C yemukati mune delicata squash inogona kubatsira mukuwedzera hutachiona hwako. Vitamin C, vhitamini inonyungudika nemvura inoita basa rakakosha mukuzvidzivirira mumuviri inobatsira kudzivirira kutonhora uye zvimwe zvirwere zvinotapukira zvinorwisa immune system. Uye zvakare, vhitamini C inodikanwa mukukura uye kugadzirisa matishu mumuviri [7] .
Maitiro Ekusarudza Uye Kuchengeta Delicata squash
Sarudza squicata squash yakasimba, inorema uye kirimu muvara. Dzivisa delicata squash ine mavara matema, akagwinha kana akaunyana ganda uye akareruka zvakanyanya muhukuru. Yakabikwa delicata squash ichaita yero nemitsetse yakasvibira uye isina kuibva ndeyakajeka girini muvara. Unogona kuchengeta delicata squash munzvimbo inotonhorera uye yakaoma kwemwedzi inenge mitatu.
Nzira Dzekudya Delicata Squash
- Iwe unogona kugadzira delicata squash puree uye wobva wawedzera kune yako muto.
- Iwe unogona kushandisa delicata squash seyokuzadza kune ako aunoda mapipi.
- Slice uye roast delicata squash yakakandwa mumafuta emuorivhi uye munyu.
- Wedzera zvidimbu zedicata squash kune yako yakagadzirwa pamba pizza.
- Wedzera zvakabikwa delicata squash kune ako aunofarira hummus mapepa.
Yakaomeswa squash Mapoka
Yakaomeswa yakagochwa
Zvisungo:
- 1 tbsp maorivhi
- Munyu uye pasi pevhu mhiripiri kuravira
- 2 yepakati delicata squash, cheka hafu urefu-huchenjeri uye deseeded
Maitiro:
- Preheat oven kusvika ku400 degrees Fahrenheit.
- Drizzle mafuta omuorivhi pane yekubheka dhishi. Wedzera munyu uye mhiripiri ku squash wozvisanganisa zvakanaka.
- Ronga squash yakarungwa nenyama padivi pakabika dhishi.
- Bika iyo muchoto kwemaminitsi makumi maviri nemashanu. Flip squash uye woira iyo kwemaminitsi mashanu zvakare [8] .
Kazhinji FAQs
Q. Chii chinonzi delicata squash inonaka?
TO. Delicata squash ine hwema hunotapira hwakafanana nekuravira kwetapira kana chibage.
Q. Unodya here ganda regiclicata squash?
TO. Ehe, iro ganda redicata squash rinodyiwa.
Q. Ndezvipi zvinotsiva delicata squash?
TO. Nzvimbo dzakanaka dzinotsiva delicata squash dzinosanganisira butternut squash, acorn squash uye mbatatisi.
Q. Unotora sei squic delicata?
TO. Sarudza squicata squash yakasimba, inorema uye ine kirimu kirimu ine mitsetse yegirini.
