Mbalame yotchedwa Butternut, yomwe imadziwikanso kuti dzungu lakumtunda ku Australia ndi New Zealand, ndi imodzi mwa mbalame zotchuka kwambiri m'nyengo yozizira. Ali ndi zakudya zofanana ndi nkhuku , ngakhale zili ndi wowuma komanso shuga kuposa dzungu. Mofanana ndi zinyama zina, mbewu zimatha kuzikidwa ndi kudyedwa .
Njira yosavuta yokonzekeretsa sikwashi ndi kuidula ndi kugawanika ndi theka (kutalika), kutulutsa mbewu, ndikuphika ku 350 F mpaka yofewa (pafupifupi 40 mpaka 60 mphindi, malingana ndi kukula).
Zakudya za Zakudya Zam'madzi ndi Ma Fiber
Mbalame yotchedwa Butternut imatha kukonzekera m'njira zosiyanasiyana. Pano pali mavitamini ndi ma fiber a magawo osiyanasiyana ndi njira zokonzekera:
- 1/2 kapu yaiwisi yamagazi yamphongo: 7 magalamu a madzi (net) , komanso magalamu 1.4 a fiber ndi makilogalamu 32.
1/2 chikho chophika kumapeto kwa sikwashi, mashed: 10 magalamu a makilogalamu, komanso ma gramu 2 a fiber ndi 49 calories.
1 chikho chophika msuzi wambiri, cubed: 14.9 magalamu a mtedza wazakudya, kuphatikizapo 6.6 magalamu a fiber ndi 82 makilogalamu.
- 1 oz. kasupe wofiira koma wofiira: 3 magalamu amphamvu (net) makapu, kuphatikizapo ma gramu asanu a fiber ndi 13 calories.
- 4 oz. mafuta okwana (ΒΌ lb): 11 magalamu a mavitamini, komanso ma gramu 2,5 a fiber ndi 50 calories.
Mndandanda wa Mayendedwe
Msuzi wa squash uli ndi chiwerengero cha 51 cha gricemic kwa 80-gramu yotumikira, yomwe ili pafupifupi 1/3 chikho. Kafukufuku wina wa gasiketi wam'madzi a squash onsewo anawerengetsera pafupifupi 41.
Zingakhale kuti chimodzi mwa zifukwa zomwe zimakhala zochepa kwambiri m'magulu a nyengo yozizira ndikuti zina mwa zomwe zidawongedwa monga wowuma kwenikweni ndi mtundu wa fiber , yomwe ingakhale ndi antioxidant zotsatira.
Mtolo Wopweteka
Ngakhale chiwerengero cha glycemic cha squash yamtundu wambiri chimakhala chokwanira pa sikwashi yachisanu, kuchepa kwa glycemic ndi kochepa kwa 3 kwa 80 gramu yamtumiki.
Chiwerengerochi ndi cha sikwashi yopanda chisakanizo kapena batala.
Ubwino wa Zaumoyo
Chotupa cha Butternut ndi chitsimikizo chabwino, chochepa cha kalori, cha vitamini A, vitamini C, ndi carotenes, makamaka beta-carotene . Komanso amapezeka potassium, manganese, vitamini B6, ndi magnesium.
Kusankha ndi Kusungirako
Monga nthawi zonse ndi zipatso zatsopano, sikwashi yomwe imalemetsa kukula kwake idzakhala yatsopano komanso yochuluka. Sankhani sikwashi yomwe imakhala ndi khungu lomwe silinawonongeke. Zitha kusungidwa kwa miyezi yambiri ngati kutentha kumasungidwa pakati pa 50 mpaka 60 F. Mukadulidwa, amafunika kukulunga ndi kutentha ndipo azikhala masiku atatu mpaka asanu.
Zotsatira:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Ma tebulo a Glycemic Index ndi Ma Glycemic Load Values: 2008 . Chisamaliro cha shuga 2008; 31 (12).
Nara K, Yamaguchi A, Maeda N, Koga, H. Antioxidative Ntchito ya Madzi-Soluble Polysaccharide mu Zakudya za Dzungu (Cucurbita Maxima Duchesne). Bioscience, Biotechnology, ndi Biochemistry . June 2009; 73 (6): 1416-8.
> Gulu la Queensland, Dipatimenti ya Ulimi ndi Nsomba. Kupanga Zamakono Zamapope ndi Grammas. Kusinthidwa pa March 12, 2014.
> United States Dipatimenti ya Ulimi (USDA), Agricultural Research Service. National Nutrient Database ya Standard Reference, Release 28, 2016.