Mapulogalamu ndi Mapindu Amagulu a Sipashiti
Chotupa cha spaghetti ndi mtundu wa sikwashi wozizira womwe suli wofanana ndi mamembala a m'banja lawo-siwowuma ndipo ali ndi thupi la chikasu, mosiyana ndi mtundu wa lalanje wa acorn, butternut, ndi mitundu yambiri ya chisanu.
Msuzi wa spaghetti nthawi zambiri amagwiritsidwa ntchito m'malo mwa pasitala. Ili ndi kukoma kokoma, kosavuta kamene kamakhala kokwanira kwa mafuta a azitona komanso tomato.
Pamene yophika, mnofu wake umakhala wovuta, womwe umafanana ndi "spaghetti" ndipo ukhoza kugwiritsidwa ntchito monga mafuta apansi, zakudya zowonjezera zakudya za pasta.
Amapezeka chaka chonse, ndi nyengo yachisanu mu October mpaka March.
| Zoonadi Zowona Chakudya Chamasamba | |
|---|---|
| Kutumikira Kukula 1 chikho (155 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 42 | |
| Ma calories ochokera ku Fat 4 | |
| Total Mafuta 0.4g | 1% |
| Mafuta okhuta 0.1g | 0% |
| Mafuta a Polyunsaturated 0.2g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| 28mg sodium | 1% |
| Potaziyamu 181.35mg | 5% |
| Zakudya 10g | 3% |
| Matenda a Zakudya 2.2g | 9% |
| Sugars 3.9g | |
| Mapuloteni 1g | |
| Vitamini A 3% · Vitamini C 9% | |
| Calcium 3% · Iron 3% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Msuzi wa spaghetti ndi ochepa kwambiri, okhala ndi makilogalamu 42 okha mu kapu imodzi yophika. Imakhalanso ndi timadzi timene timagawidwe timene timagwiritsa ntchito timagazi timene timadya timene timadya timene timapanga, timapiramu 10, ndi madigiri ambiri, 2.2 magalamu kapena 9 peresenti ya zosowa zanu za tsiku ndi tsiku. Mukalowetsa sikwashi ya spaghetti ku pasitala mungathe kusunga makilogalamu okwana 170 ndi magalamu 30 a kagawodidi mu kapu imodzi kutumikira!
Ubwino Wathanzi wa Sipashiti
Mosiyana ndi mitundu ina ya sikwashi yofanana ndi batala ndi acorn, sikwashi ya spaghetti imakhala ndi mavitamini A. Komabe, ndizochokera ku mavitamini C, vitamini C, vitamini B, manganese ndi potassium.
Fiber ndi gawo lopanda mafuta m'thupi lomwe limakuthandizani kuti mukhale wodzaza, kumathandiza kuteteza matumbo ndi shuga la magazi, ndipo zingathandize kuchepetsa mafuta m'thupi.
Kafukufuku wasonyeza kuti anthu omwe amadya zakudya zamtundu wochuluka ndi kuchepa kwa matenda a mtima, khansa zina, ndi shuga.
Vitamini C, mavitamini ofunika kwambiri oletsa antioxidant ndi madzi, othandizira kuwonjezera chitetezo chokwanira ndi kuthandizira mu collagen kupanga, kupereka chithandizo choletsa kukalamba katundu.
Mavitamini a B amathandiza kwambiri m'thupi, mapuloteni, ndi mafuta a metabolism komanso manganese ndi mbali ya ma antizyidant enzymes. Komanso, potaziyamu ingathandize kuchepetsa kuthamanga kwa magazi.
Potsirizira pake, sikwashi ya spaghetti imakhalanso ndi lutein ndi zeaxanthin, zomwe zimakhala zotetezera maso anu ku matenda okhudzana ndi zaka.
Mafunso Omwe Amagwiritsa Ntchito Msuzi wa Spaghetti
Kodi ndingadye nthanga za sikwashi?
Inde, mungathe. Sungani nyembazo ndikuziwotcha kuti zikhale zowonongeka. Mbeu ya sikwashi imakhala ndi mapuloteni ndi magnesium .
Kusaka ndi Kusunga Msuzi wa Spaghetti
Sankhani sikwashi yamphwayi yomwe imakhala yosasunthika kapena yopweteka. Iyenera kukhala yolemetsa chifukwa cha kukula kwake.
Sungani sikwashi ya spaghetti pamalo ozizira, owuma. Sambani khungu musanadule.
Mukakophika, ikani sikwashi ya spaghetti m'firiji m'mbiya yosakanikira kuti muonetsetse kuti mwatsitsimuka kwa masiku angapo.
Njira Zabwino Zokonzekera Msuzi wa Spaghetti
Msuzi wa spaghetti ayenera kuwotcha kapena kuphika asanathe kuchotsa mnofu wovuta.
Njira yosavuta yochitira izi ndi kuphika mphalaswe wa spaghetti m'madzi ena kuti thupi likhale losalala komanso lofewa. Mukhozanso kuphika sikwashi kapena kugwiritsa ntchito microwave , koma kuphika nkhope pansi kumawoneka kuti kubwereketsa bwino.
Tsatirani zosavuta izi:
- Yambani uvuni wanu 375 ° F.
- Pamene ng'anjo ikuwotha, yambani samasamba otchedwa spaghetti ndi madzi ozizira ndikudula pakati theka. Gwiritsani ntchito supuni kuti mutuluke ndi kusiya mbewu (kapena kuziwasunga kuti ziwotchedwe) kuyambira pakati pa theka lililonse.
- Ikani sikwashi pansi pa mbale ya casserole ndi kutsanulira pafupifupi inchi imodzi ndi inchi imodzi mu madzi ndikuphika mpaka mutatsala pang'ono, pafupifupi 30 mpaka 45 mphindi (malingana ndi kukula kwa sikwashi).
- Mudzadziwa kuti squash yanu yachitika pamene mutha kupyola khungu ndi mphanda kapena kutsanulira foloko kumbuyo ndi kutsogolo kudutsa sikwashi ndipo nsomba zimachotsa mosavuta.
- Mukakhala ndi spaghetti, sulani ndi adyo, mafuta, ndi tchizi ya Parmesan kapena pamwamba pake ndi phwetekere yomwe mumakonda. Ndi chakudya chokoma, chopatsa thanzi, chochepa cha kalori.
Maphikidwe Ndi Chotupa cha Spaghetti
- Njira Yosavuta Yokonzekera Msuzi wa Spaghetti
- Mmene Mungaperekere Msuzi wa Spaghetti mu Microwave
- Mmene Mungaperekere Msuzi wa Spaghetti mu Slow Cooker
> Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 626
> Linus Pauling Institute. Micronutrients wathanzi. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Moore, Marisa. Zima sikwashi. Chakudya ndi Zakudya Zabwino. 2016; 16-17. 30-31.