Maoriro uye Utano Hwayo Zvipo
Chikoro chechando, nhengo yemhuri yemukomana, uye yakaberekerwa kuMexico neCentral America, nhoroondo yekare yakashandiswa uye yakashandiswa semidziyo nemidziyo. Wakawanda, seforternut squash, ane simba, rinotapira kunakidza ipapo squashi yezhizha. Uye kunyange zvazvo vanonzi winter squash, vanodyarwa mukati memwedzi inopisa uye vanokohwa vasati vatanga chisati.
Vanogona kunakidzwa mukati memwedzi inotonhora uye vanowanzowanika gore rose, uye nguva yavo yakanyanya kubva munaOctober kusvika munaMarch.
Kune mhando dzakawanda dzechikwata chechando, dzinotarisana nehukuru (kubva pasi pemapirundi maviri kusvika kune makumi maviri), chimiro (kumativi ose, oblong, chimiro chechigadzirwa, etc), ruvara (ruvara, ruvara rwemaruva, ruvara, ruvara, ruvara rwebhuruu, ruvara rwebhuruu), uye tora (nyoro, yakasviba, inotapira). Chikoro chinonyanya kuzivikanwa chando chinosanganisira chikafu, bhanana, butternut, delicata, Hubbard, dzungu, uye spaghetti. Kunze kwepaghetti squashi, mazaya echando anowedzera uye ane beta-carotene, inopedzisira yava ku vitamini A inowanikwa munyama yemavara machena.
| Butternut Squash Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 cup, cubes kubikwa pasina mafuta kana munyu (205 g) | |
| Per Serving | % Daily Value * |
| Maoriro 82 | |
| Maorikiti anobva kuFat 2 | |
| Total Fat 0.2g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 8mg | 0% |
| Potassium 582.2mg | 17% |
| Carbohydrates 21.5g | 7% |
| Dietary Fiber 6.6g | 26% |
| Zvokudya 4g | |
| Protein 1.8g | |
| Vitamini A 9% · Vitamin C 87% | |
| Calcium 1% · Iron 39% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Butternut squash ine mararamiro akafanana ezvokudya kune mamwe mazai echando ejashu uye inova yakanaka yegorobhoni yakaoma. Butternut squash inonyanya iine 21,5 gramu mune imwe mukombe yakabikwa. Icho chinhu chinonyanya kukosha chekugadzirisa fiber, kunyorera mune zvinopfuura 25 muzana zvezvinodiwa zvako zvezuva nezuva.
Utano Hune Zvibereko Zvechando Chikoro
Zima squash inonyanya kunopa vitamini A, vitamini C, alpha-carotene uye beta-carotene .
Ichowo chinyorwa chakanaka che thiamin, vitamini B6, potasium, magnesium, uye manganese, uye chitubu chakanaka chesimbi.
Mbeu, dzakaomeswa kana dzakakangwa, dzine protein uye magnesium uye inogona kushanda sekuzadza, chikafu chevhu, chikafu chemugidhi. Kana iwe usina kufarira kugadzira mbeu dzako, unogona kutenga mbeu, dzakadai sedengu, muchitoro.
Mibvunzo Inowanzoenderana Nechando Chikoro
Ndingadya ganda here?
Mhando shomanana dzemahombekombe echando, akadai sekutapira dumpling squash, ine rindyo inodyiwa, asi marudzi mazhinji haaiti. Nokuda kwemarudzi eCashshi ane mazamu akaoma, vhuya kana kubika ivo neganda ravo (semuenzaniso, acorn squash). Kana zvisina kudaro, nyora ganda uye ucheke squashi yako mu cubes kuti ubike.
Ndingadya kudya squash yakasvibirira here?
Iwe unogona, asi kubika squash kunogona kuwedzera kukosha kwekudya uye kunatsiridza nyama, zvichiita kuti zvive nyore kudya nokuchera. Uye nokuti squash inotora mukana wakawanda wakasiyana-siyana iyo yakanyanya kubika.
Kuchengeta nekuchengetedza Winter Squash
Dzivisa squashi ine mavara akanaka uye maronda uye sarudza izvo zvinorema nokuda kwehukuru hwavo. Zvose squash dzinofanira kuchengetwa kunze kwefriji munzvimbo inotonhora yakaoma uye icharamba yakachena nenzira iyi kwemwedzi shomanana. Pre-cut squash inofanira kuchengetwa mumudziyo usina kuvhara mufiriji.
Mamwe marudzi echando squashi akadai semakungu anowanikwawo mumakedheni.
Pakupedzisira, iwe unogona kuwana zvimwe sarashishi, zvakadai se-butternut, kutemwa uye kudonhedzwa muchikamu chekudya chechando. Izvi zvinoita kuti kuwedzerwa kwakanaka uye kunovaka muviri kudya.
Nzira Dzakanaka Dzakagadzirira Njodzi yeScash
Chikoro chechando chinogona kubikwa, chakabikwa, chakanatswa, kana kuti chikwadzi. Iwe unogonawo kuisa pfu kana kuidya iyo uye kuiwedzera iyo kune masobho, mashizha, uye chili. Kana zvinhu zvescash zvine mbeu yakazara kana michero yemuviri uye mapuroteni ane zvokudya zvekudya zvinogadzirwa nemafuta.
Mhando dzakasiyana-siyana, dzakadai se-acorn uye buttercup squash, dzinofanira kubikwa nehombodo pa-zvipembenene zvavo zvinowanzova zvakaoma kupfuura mamwe marudzi uye zvinogona kuva marwadzo okusveta.
Kubika yechando squashi nemafuta asina kuomeswa akadai seyakagadzirwa nemafuta kana kuti canola (ane hupfu hwepamusoro hwehusi) hunogona kusimudzira kubatwa kwevhitamini A kana inwa. Uyezve, nzira yekucheka ichabudisa hutachiona hwehuga hwepanyama kuti huve nani.
Spaghetti squash, imwe nguva yechando squashi zvakasiyana, iine koriori yakaderera, yakadzika karubhaidhyiti nzvimbo yepasta. Inenge ine tsvina, ine munyoro, inotapira kunhu uye inokwana zvakasarudzika mafuta omuorivhi kana tomato sauc.
Mapepa Nechando Chikoro
Zvichengetedze, zvinyocheka, kubika iyo, puree iyo, iwe unoritumidza. Shandirai pamwe chete nekudya chamangwanani, masikati, kudya kwemanheru, hove, kana dessert. Iyi miriwo inovaka muviri uye inonaka inogona kutora pane zvakasiyana-siyana zvevhenekeri uye inoshamisa kuwedzera kune chero kudya.
> Sources:
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Upper Sadle Rwizi, NJ: Prentice Hall, 2003: 626.
> Moore, Marisa. Winter squash. Zvokudya uye Chikafu. 2016; 16-17. 30-31.