Mavitamini Omwe Amapezeka M'nyengo Yam'nyengo Yam'nyengo Yam'mlengalenga ndi Pathanzi Labwino
Mabala a m'nyengo ya chilimwe ndi mamembala a banja lachimwene, achibale a squash yozizira. Zimabwera mosiyanasiyana, maonekedwe, ndi mitundu yosiyanasiyana ndipo zimakhala zochepa kwambiri m'zakudya.
Zakokini, crookneck yachikasu, ndi pattypan (scallop) sikwashi ndi mitundu yofala. Zukini zimatchedwanso marrow (mafuta a msuzi kapena mchere wa Italy) ndi mchere, malinga ndi kukula kwa masamba ndi kumene kuli.
Ku United States, sikwashi ya chilimwe imapezeka chaka chonse.
| Mfundo Zokwanira Zakudya Zakudya | |
|---|---|
| Kutumikira Kukula 1 chikho chofiira, chodulidwa (124 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 21 | |
| 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 12mg | 1% |
| Potaziyamu 324.88mg | 9% |
| Zakudya Zamadzimadzi 3.9g | 1% |
| Matenda a Zakudya 1.2g | 5% |
| Sugars 3.1g | |
| Mapuloteni 1.5g | |
| Vitamini A 5% · Vitamini C 35% | |
| Calcium 2% · Iron 2% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Sikwashi yam'chilimwe, monga zukini, ndi masamba omwe sali othawa omwe ali ochepa kwambiri mu zakudya ndi makapu. Ndi chimodzi mwa zakudya zomwe mungadye popanda kumva kuti ndinu wolakwa chifukwa zimagwirizana kwambiri ndi zakudya zochepa zomwe zimakhala ndi mavitamini. Chikho chimodzi cha yaiwisi yaiwisi chili ndi makilogalamu 21, 3.9 g zamagazi ndi 1.2 magalamu. Zakukini zili ndi calorie yochepetsetsa (pafupifupi 2 calories zochepa) ndi zamoyo zamagazi (pafupifupi 1 magalamu osachepera) poyerekezera ndi mitundu yambiri ya sikwashi.
Ubwino Wathanzi wa Squash wa Chilimwe
Sitima yachisanu ndi yabwino kwambiri ya vitamini C, yopereka 32 peresenti ya zosowa zanu za tsiku ndi tsiku mu kapu imodzi yaiwisi. Vitamini C ndi vitamini zosungunuka m'madzi zomwe zimathandiza popititsa patsogolo chitetezo chokwanira, kukonza maselo, ndi kuchepetsa ukalamba.
Sikwashi yachilimwe imakhalanso ndi vitamini B6, riboflavin, ndi manganese.
Vitamini B6 ndi ofunika m'thupi la mapuloteni. Riboflavin ndi ofunika kwambiri m'thupi la methapoti, mapuloteni, ndi mafuta. Manganese ndi mchere umene uli wofunikira kwambiri m'njira zambiri zamagetsi, kuphatikizapo gluconeogenisis, yomwe imapanga shuga kuchokera ku zotsitsimutsa, osati mafupa, ndi mapuloteni.
Sitimayi ya chilimwe imakhala ndi miyala yambiri ya carotenoids, lutein ndi zeaxanthin, zomwe zingatiteteze ku mkhalidwe wa diso lakalamba.
Mafunso Omwe Amakhudzana ndi Msuzi Wam'maluwa
Kodi mungadye khungu?
Inde. Chikasu cha chilimwe chili ndi khungu lochepa lomwe lingathe kudyedwa. Ndipotu, kudya khungu kumapangitsa kuti mankhwalawa asokonezeke. Kuonjezera apo, mbewu zimadyanso. Pofuna kupeŵa mankhwala ophera tizilombo tosiyanasiyana, taganizirani kugula sikwashi.
Kodi mungadyeko yaiwisi?
Inde, ndizotetezeka bwino kudya yaiwisi. Mutha kuikamo mu msuzi wokonda kwambiri omwe mumakonda kapena kusangalala ndi zokhazokha.
Kujambula ndi Kusunga Chikopa cha Chilimwe
Mukamagula sikwashi, yang'anani khungu loyera lomwe liri lopanda mabala, zovulaza, zowawa, ndi malo ofewa. Khungu liyenera kukhala lolimba kukhudza, makamaka tsinde, ndipo liyenera kulemerera kukula kwake.
Sungani sikwashi yatsopano komanso osasamba mu chidebe chotsitsimula mufiriji pafupifupi sabata imodzi.
Musanayambe kupaka sopo, onetsetsani kuti mumasambitsa khungu bwinobwino ndi burashi ndi madzi ozizira.
Pofuna kufalitsa sikwashi ya chilimwe, chekeni, kuifalitsa pamapepala ophika ndi zikopa kuti muundane, kenako ponyani mu thumba lafriji. Zomera zobiriwira nthawi zambiri zimatha pafupifupi chaka chimodzi mufiriji. Zindikirani, kuti squash yofiira amatha kukhala mushy kwambiri komanso mawonekedwe ake amagwira bwino ntchito yokonza msuzi.
Njira Zabwino Zokonzekera Msuzi wa Chilimwe
Sikwashi yachilimwe ndi masamba okongola, opatsa thanzi, ndi okoma kuwonjezera pa chakudya chilichonse. Ili ndi mnofu woonda thupi ndi wofewa, womwe umadzipangitsa kuti ukhale wonyezimira, wokopa, wowotcha, kuphika ndi kugawa.
Chozizira chachisanu chozizira chimakhala ndi maonekedwe a mushy ndipo ndi bwino kugwiritsa ntchito msuzi. Zapchini zowonjezera zimagwiritsidwa ntchito kupanga mkate wa zukini.
Sewani ndi mawonekedwe a zidutswa za squashi, julienne izo, zidulani mu cubes, kapena muzisangalatsa ndikupanga pasitala. Sikwashi yachilimwe ndi chodabwitsa chotsika kwambiri cha carb 'pasta'. Pomalizira, gwiritsani ntchito zotsalira kuti muponyedwe mu saladi, masangweji apamwamba, kapena kuwonjezera pa dzira lanu.
Maphikidwe ndi Chikopa cha Chilimwe
Pezani ndi zonunkhira ndi zokoma mukakonza sikwashi; yesetsani savory, zokometsera kapena zosavuta.
- Kumadzulo kwa Squash Casserole (yofanana ndi chimanga casserole)
- Z ucchini Zakudyazi
- Zucchini Casserole
- Lasagna Zucchini
> Zotsatira:
> Linus Pauling Institute. Manganese.
> Linus Pauling Institute. Riboflavin.
> Linus Pauling Institute. B6.