8 iciousdị ofdị Skwọsh Na-atọ icioustọ

Ndinaya

• Summerdị oge skwọsh
• 1. Agba skwọsh
• 2. Zucchini
• 3. Pattypan skwọsh
• Ofdị oyi skwọsh
• 4. Acorn skwọsh
• 5. Nri ahuru aracha
• 6. Ugwu Spaghetti
• 7. Ugu
• 8. Kabocha skwọsh
• Isi okwu

Botanically nkewa dị ka mkpụrụ osisi ma na-eji dị ka akwụkwọ nri na nri, skwọsh na-edozi, tọrọ ụtọ, na vasatail.

Enwere uzo di iche iche, nke obula nwere uto puru iche, ojiji ndi ozo, na uru ahu ike ya.

Ha nile bu ihe omuma nke sayensi Cucurbita ma enwere ike ịkọwawanye ya dị ka oge ọkọchị ma ọ bụ skwọsh oyi.

Lee ụdị squash asatọ na-atọ ụtọ iji gbakwunye na nri gị.

Summerdị oge skwọsh

A na-egbutu skwọsh nke oge ntorobịa - ebe ha ka dị nro ⁠- a na-erikarị mkpụrụ ha na rind.

Ọ bụ ezie na ọtụtụ ụdị dị na oge n'oge oge ọkọchị, a na-akpọ ha aha maka obere oge ndụ ha.

Nke a bụ 3 nke oge okpomọkụ squash a na-ahụkarị.

1. Agba skwọsh

Achịcha edo edo na-agụnye ọtụtụ ụdị dị iche iche, dị ka crookneck na squash straightneck, yana ụfọdụ ụfọdụ ụdị osisi zucchini dị ka zephyr squash.

Otu ọkara (196-gram) squash na-acha odo odo nwere ():

• Calorisị: 31
• Abụba: 0 gram
• Protein: 2 gram
• Carbs: 7 gram
• Eriri: 2 gram

Varietydị a dịgasị iche bụkwa ihe magburu onwe ya nke potassium, na otu mkpụrụ (196-gram) mkpụrụ na-enye potassium karịa nnukwu banana. Potassium bụ ihe na-arụ ọrụ dị oke mkpa na njikwa ahụ, ịkpụzi mmiri, na akwara ọrụ (,).

N'ihi ụtọ ya dị nro na ntakịrị ude mmiri mgbe etinyere ya, skwọsh na-acha odo odo nwere ike ịkwadebe n'ọtụtụ ụzọ.

Enwere ike ịcha ya, gbanye ya, sie ya, ma ọ bụ jiri ya mee ihe dị ka kpakpando nke na-eme ka akpu.

2. Zucchini

Zucchini bu ahihia ahihia ndu nke na adighi abia obere carb, obere kalori ozo na noodles.

Otu ọkara (gram 196) ngwugwu zucchini ():

• Calorisị: 33
• Abụba: 1 gram
• Protein: 2 gram
• Carbs: 6 gram
• Eriri: 2 gram

Varietydị a dị nwayọọ na ekpomeekpo ma nwee ọdịdị siri ike karịa skwọsh na-acha odo odo, na-eme ka ọ dị mma maka ofe na ntụgharị.

Dị ka skwọsh na-acha odo odo, enwere ike ịmịchaa ya, sie ya ma ọ bụ sie ya.

I nwekwara ike belata zucchini ka ọ bụrụ eriri nwere ike iji ya tinye ya n'ọnọdụ pasta ma ọ bụ noodles na usoro ọ bụla.

3. Pattypan skwọsh

Pattypan squash, ma ọ bụ naanị patty pan, dị obere, site na 1.5-3 sentimita asatọ (4-8 cm) n'ogologo. Ha dị ka sọọsọ na akụkụ skalloped ma si otú a na-akpọkwa skallop squash.

Otu iko (gram 130) nke skwọsh pattypan na-enye ():

• Calorisị: 23
• Abụba: 0 gram
• Protein: 2 gram
• Carbs: 5 gram
• Eriri: 2 gram

Typedị a nwere obere kalori ma nwee ọtụtụ vitamin na mineral, gụnyere vitamin C, folate, na manganese, yana obere eriri na protein.

Iji ihe ndị nwere calorie dị ukwuu dochie calorie dị ala, ndị bara ọgaranya dị ka patty pan pụrụ inye aka n’ibu ibu site n’ibelata ọnụ ọgụgụ calorie ị na-eri ma ọ bụghị ọ̀tụ̀tụ̀ nri. Nke a nwere ike inyere gị aka inwe mmetụta zuru ezu na obere kalori ().

Dị ka skwọsh na-acha odo odo, patty pan dị ụtọ nke ọma, ọ nwere ike ịmịcha, sie ya, ma ọ bụ mee ya.

Na nchikota Skwọsh nke oge ọkọchị bụ mkpụrụ osisi na-eto eto nwere mkpụrụ dị nro na rinds nwere ike iri. Fọdụ ụdị ndị a ma ama gụnyere squash odo, zucchini, na patty pan.

Ofdị oyi skwọsh

A na-egbute skwọsh n'oge mbubreyo nke ndụ ha. Ha nwere rind dị ike na mkpụrụ osisi siri ike, nke ọtụtụ mmadụ na-ewepụ tupu ha eri nri. N'adịghị ka oge okpomọkụ, ha nwere ike ịchekwa ogologo oge n'ihi oke ha, ihe nchebe.

A maara mkpụrụ osisi ndị a dị ka skwọsh oyi n'ihi ogologo ndụ ha. A na-egbute ọtụtụ ụdị na ngwụsị oge ọkọchị na mbido ọdịda.

Ndia bu ole na ole n’ime otutu ahihia oyi.

4. Acorn skwọsh

Acorn skwọsh bụ obere, ụdị mkpụrụ osisi acorn dị iche iche, anụ na-acha akwụkwọ ndụ na oroma.

Otu 4-inch (10-cm) acorn squash nwere ():

• Calorisị: 172
• Abụba: 0 gram
• Protein: 3 gram
• Carbs: 45 gram
• Eriri: 6 gram

Dị a jupụtara na vitamin C, vitamin B, na magnesium, nke bụ ihe dị mkpa maka ahụ ike na ahụike. Ọ dịkwa ọgaranya na eriri na carbs n'ụdị starches na sugars, nke na-enye mkpụrụ osisi ahụ ụtọ dị ụtọ ().

A na-akwadebe squash acorn site na ịkpụ ya na ọkara, wepụ mkpụrụ, ma ghee ya. Enwere ike withara ya site n’ite nri di uto, dika soseji na yabasị, ma obu jiri mmanu ma obu syrup maple dika nke eji megharịa ọnụ. A na-ejikarị ya na ofe.

5. Nri ahuru aracha

Skwọsh Butternut bụ nnukwu oge oyi dị iche iche nke nwere paịlị mara mma na anụ mmanụ.

Otu iko (gram 140) nke skwọsh buttern nwere ():

• Calorisị: 63
• Abụba: 0 gram
• Protein: 1 gram
• Carbs: 16 gram
• Eriri: 3 gram

Typedị a bụ ezigbo ihe na-enye vitamin C na beta carotene, ha abụọ na-arụ ọrụ dị ka antioxidants na ahụ gị. Antioxidants na-enyere aka kpuchido mkpụrụ ndụ gị ka ọ ghara imebi, nke nwere ike igbochi ụfọdụ ọrịa na-adịghị ala ala ().

Dịka ọmụmaatụ, nnukwu nri nke beta carotene jikọtara ihe ize ndụ dị ala nke ụfọdụ ọrịa kansa, gụnyere ọrịa cancer akpa ume, ebe nri ndị nwere vitamin-C nwere ike ichebe megide ọrịa obi (,).

Butternut squash nwere ụtọ, ụtọ ụwa. Enwere ike ịnụ ụtọ ya n'ọtụtụ ụzọ mana ọ na-abụkarị n'ọkụ. A na-ejikarị ya ofe ma na-ahọrọkarị nri nwa.

N'adịghị ka ụdị oge oyi ndị ọzọ, mkpụrụ osisi na rind nke skwọsh bụ ihe a na-eri eri mgbe ha siri nri.

6. Ugwu Spaghetti

Spaghetti squash bụ nnukwu, oroma-fleshed oyi iche iche. Mgbe isi nri, enwere ike ịdọrọ ya na eriri ndị yiri spaghetti. Dị ka zucchini, ọ bụ ihe ọzọ na-ewu ewu kalori dị iche iche na pasta.

Otu iko (100 gram) nke spaghetti squash na-enye ():

• Calorisị: 31
• Abụba: 1 gram
• Protein: 1 gram
• Carbs: 7 gram
• Eriri: 2 gram

Typedị a bụ otu n'ime obere skwọsh nke kachasị dị ala, na-eme ka ọ bụrụ nhọrọ dị ukwuu maka ndị nọ na obere carb ma ọ bụ obere kalori, n'ihi na ọ nwere obere shuga ndị ọzọ karịa ụdị oge oyi ndị ọzọ.

Ọ nwere ekpomeekpo dị nro, na-eme ka ọ bụrụ nnukwu ihe ọzọ na pasta. Na mgbakwunye, ọ gaghị emeri ihe ndị ọzọ ejiri jikọta ya.

Iji kwadebe skwọsh spaghetti, belata ya ma wepụ mkpụrụ ya. Ghichaa halves ruo mgbe anụ ahụ dị nro. Jirizie ndụdụ ka ịkpụcha ụdọ ndị dị ka pasta.

7. Ugu

Ugu bụ vasatail oyi skwọsh kacha mara amara maka ojiji ya na desserts. Na mgbakwunye, mkpụrụ ya na-eri nri mgbe esiri ya.

Otu iko (gram 116) nke ugu nwere ():

• Calorisị: 30
• Abụba: 0 gram
• Protein: 1 gram
• Carbs: 8 gram
• Eriri: 1 gram

Ugu bu ọgaranya na antioxidants alpha na beta carotene, bụ ndị na-ebute vitamin A, vitamin dị mkpa maka ahụike anya ().

Mkpụrụ a bụkwa ezigbo isi iyi nke potassium na vitamin C ().

Ugu dị nwayọ nwayọ ma nwee ike iji ya mee nri ụtọ na nke dị ụtọ, site na achịcha ruo ofe. E nwere ike canara mkpuru osisi ya, mee ya nri, ma rie ya maka nri siri ike.

Iji kwadebe ugu, wepụ mkpụrụ na pulp na anụ ma ọ bụ sie anụ ahụ ruo mgbe ọ ga-adị nro. Nwekwara ike ịzụta pọkin purée nke dị njikere iji maka mmiri ma ọ bụ esi nri.

8. Kabocha skwọsh

Kabocha squash - nke a makwaara dị ka ugu Japanese ma ọ bụ buttercup squash - bụ ihe dị mkpa na nri ndị Japan ma na-eto eto na gburugburu ụwa.

Ọ bụ ezie na Ngalaba Ọrụ Ugbo nke United States (USDA) enweghị ozi na-edozi ahụ maka kabocha kpọmkwem, 1 iko (gram 116) nke skwọsh oyi na-enwekarị ():

• Calorisị: 39
• Abụba: 0 gram
• Protein: 1 gram
• Carbs: 10 gram
• Eriri: 2 gram

Dị ka ụdị oge oyi ndị ọzọ, kabocha squash bara ọgaranya na antioxidants na nri, gụnyere vitamin C na provitamin A (15).

Akọwala uto ya dị ka obe n'etiti ugu na nduku. Na mgbakwunye, akpụkpọ ahụ nwere ike iri ma ọ bụrụ na ọ sie ya.

E nwere ike squutu skwọsh Kabocha, sie ya, sie ya ma ọ bụ jiri ofe. A na-ejikwa ya mee tempura, nke gụnyere iberibe iberibe mkpụrụ osisi na panko bred na-eghe ha ruo mgbe ọ ga-adị.

Na nchikota Ugwu oyi nwere ogologo ndụ karịa oge okpomọkụ. A na-ahụ ha site na nnukwu rind ha na mkpụrụ osisi siri ike. Examplesfọdụ ihe atụ gụnyere acorn, spaghetti, na kabocha squash.

Isi okwu

Skwọsh dị ọtụtụ nke ukwuu ma nwee ike iji ya n'ọtụtụ ụzọ.

Ma oge ọkọchị na udu mmiri juputara na nri na fiber mana ọ dị obere kalori.

Enwere ike beara ha n’ọkụ, sie ha nri, ma ọ bụ sie ha iji sie ofe na dezaza. Kedu ihe ọzọ, zucchini na spaghetti squash bụ ezigbo ndị ọzọ na pasta.

Mkpụrụ osisi ndị a dị iche iche na-eme ahụike, na-atọ ụtọ mgbakwunye na nri gị.