Mapulogalamu ndi Zaumoyo Zawo
Mbalame ya zoumba, membala wa banja la mimba, ndi mbadwa ya Mexico ndi Central America, m'mbuyomo ankagwiritsidwa ntchito ndikugwiritsidwa ntchito monga zida ndi ziwiya. Ambiri, monga sikwashi, amakhala ndi mphamvu yowonjezereka kenako sikwashi ya chilimwe. Ndipo ngakhale kuti amatchedwa chisanu chachisawawa, amafesedwa pamwezi wotentha ndi kukolola chisanakhale chisanu.
Amatha kusangalala ndi miyezi yozizira ndipo amapezeka chaka chonse, ndi nyengo yawo yochepa kuyambira October mpaka March.
Pali mitundu yambiri ya sikwashi yozizira, yomwe imakhala yaikulu (kuchokera pa mapaundi osakwana awiri kufika pa makumi awiri), mawonekedwe (kuzungulira, oblong, mawonekedwe achizungu, etc), mtundu (chikasu, lalanje, wofiira, wofiira, wofiirira), ndi kulawa (wofatsa, wowometsera, wokoma). Mbalame yotchuka kwambiri yotchedwa winter isankhwangwa, nthochi, butternut, delicata, Hubbard, dzungu, ndi mitundu ya spaghetti. Kuwonjezera pa sikwashi ya spaghetti, sikwashi yachisanu ndi yowuma ndipo imakhala ndi beta-carotene, yowonjezereka ya vitamini A yomwe imapezeka mnofu wachikasu.
| Zoonadi Zokwanira Zakudya Zam'madzi | |
|---|---|
| Kutumikira Kukula 1 chikho, cubes zophikidwa popanda mafuta kapena mchere (205 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zilakolako 82 | |
| Ma calories ochokera ku Fat 2 | |
| Total Mafuta 0.2g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.1g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 8mg | 0% |
| Potaziyamu 582.2mg | 17% |
| Zakudya 21.5g | 7% |
| Matenda a Zakudya 6.6g | 26% |
| Sugars 4g | |
| Mapuloteni 1.8g | |
| Vitamini A 9% · Vitamini C 87% | |
| Calcium 1% · Iron 39% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Mbalame yotchedwa Butternut ya squash imakhala ndi zakudya zofanana ndi zina za mtundu wa sikwa ndipo imakhala yabwino kwambiri ya zimagulu. Mbalame yotchedwa Butternut imakhala ndi makilogalamu 21.5 mu kapu imodzi yophika. Ndicho chitsimikizo chabwino kwambiri cha minofu, kuthamanga mu zoposa 25 peresenti ya zosowa zanu za tsiku ndi tsiku.
Ubwino Wathanzi wa Chikasu cha Zima
Chikasu chozizira ndi gwero la vitamini A, vitamini C, alpha-carotene ndi beta-carotene .
Ndicho chitsime chabwino cha thiamin, vitamini B6, potaziyamu, magnesium, ndi manganese, komanso gwero lachitsulo chabwino.
Mbeu, zouma kapena zokazinga, zili ndi mapuloteni ndi magnesium ndipo zimatha kukhala chakudya chokwanira kwambiri, chamadzimadzi, chochepetseratu. Ngati simukufuna kukolola mbewu zanu, mukhoza kugula mbewu, monga dzungu, m'sitolo.
Mafunso Omwe Amanena Zokhudza Squash Wakuzizira
Kodi ndingadye khungu?
Mitundu yochepa ya mazira ozizira, monga okoma otsekemera, amadya zakudya zamitundu yosiyanasiyana, koma mitundu yambiri siimatero. Mitundu ya squash ili ndi zovuta, mpweya kapena kuphika ndi khungu lawo (mwachitsanzo, acorn squash). Apo ayi, peel khungu ndi kudula sikwashi mu cubes kuti muphike.
Kodi ndingadye squash yaiwisi?
Mutha kutero, koma kuphika sikwashi kungapangitse thanzi lake kuti likhale ndibwino komanso kuchepetsa thupi, kuti zikhale zosavuta kudya ndi kuzidya. Ndipo chifukwa squash imakhala ndi zosavuta zambiri ndi tastier pamene yophika.
Kusaka ndi Kusunga Zima Squash
Pewani sikwashi yomwe imakhala yofewa ndi zofooka ndikusankha zolemetsa kukula kwake. Mbalame yonse iyenera kusungidwa kunja kwa firiji m'malo ozizira komanso kuti izikhala mwatsopano kwa miyezi ingapo. Chokopa chodulidwa chiyenera kusungidwa mu chidebe chotsitsimula mufiriji.
Mitundu yambiri ya sikwashi yozizira monga makungu imapezekanso ndi zamzitini.
Potsiriza, mungapezeko sikwashi, monga butternut, kudula ndikudula mu gawo la chakudya chachisanu. Izi zimapangitsanso kuwonjezera chakudya chopatsa thanzi komanso chopatsa thanzi.
Njira Zabwino Zokonzekera Msuzi wa Zima
Chomera cha zouma chimatha kuzikidwa, kuziphika, kutsukidwa, kapena kusungidwa. Mukhozanso kuupaka kapena kuwuponya ndi kuwuwonjezera ku supu, stews, ndi chili. Kapena sikwashi yokhala ndi mbewu zonse kapena nyemba za zakudya zamtundu ndi mapuloteni zokhala ndi chakudya chodyera.
Mitundu ina, monga acorn ndi buttercup squash, iyenera kuphikidwa ndi zikopa pa-zikopa zawo zimakhala zovuta kuposa mitundu ina ndipo zingathe kupweteka.
Kuphika chophika cha sikwashi ndi mafuta ena osatchulidwa monga mafuta odzola kapena mafuta a canola (omwe ali ndi utsi wochuluka wa utsi) amatha kuyambitsa vitamini A kuti adye. Komanso, njira yowotcha idzabweretsa katemera wa shuga kuti azisangalala bwino.
Msuzi wa spaghetti, nyengo yowonjezera ya sikwashi yosiyanasiyana, ndi mafuta otsika kwambiri, otsika ma carbohydrate m'malo mwa pasitala. Zili ndi zovuta, zokoma, zokoma ndi zokoma ndipo zimayambira mafuta a maolivi kapena tomato.
Maphikidwe Ndi Chakudya Cham'mimba
Kuziyika, kuziwotcha, kuphika izo, puree izo, mumatchula izo. Chitumikireni ndi chakudya cham'mawa, chakudya chamasana, chakudya chamadzulo, chotukuka, kapena mchere. Zakudya zopatsa thanzi komanso zokoma zimatha kukhala ndi mavitamini osiyanasiyana ndipo ndizophatikizapo chakudya chilichonse.
> Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 626.
> Moore, Marisa. Zima sikwashi. Chakudya ndi Zakudya Zabwino. 2016; 16-17. 30-31.