Maoriro uye Utano Makomborero eSpaghetti Squash
Spaghetti squash isiri yemahombekasi echando isina kufanana nemakumbo emhuri yemhuri-haisi yemashizha uye ine nyama yemajena, kusiyana nemuvara wearamondi wezvinyorwa, butternut, nezvimwewo marudzi echando ejashishi.
Spaghetti squash inowanzoshandiswa sechinotsiva pasta. Iine furu inotapira, zvishoma inotapira iyo yakakosha yeoorivhi uye tomato yakagadzirwa sauces.
Kana yakabikwa, nyama yaro inogunun'una, yakafanana nekuratidzwa kwe "spaghetti" uye inogona kushandiswa segorobhahydrate yakaderera, shanduko yakawanda yezvokudya zvepasta zvidyo zvekare.
Inowanzowanika gore rose, nepamusoro pegore munaOctober kusvika munaMarch.
| Spaghetti Squash Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 cup (155 g) | |
| Per Serving | % Daily Value * |
| Maoriro 42 | |
| Maorikiti anobva kuFat 4 | |
| Total Fat 0.4g | 1% |
| Saturated Fat 0.1g | 0% |
| Polyunsaturated Fat 0.2g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 28mg | 1% |
| Potassium 181.35mg | 5% |
| Carbohydrates 10g | 3% |
| Dhiyabhorosi Fiber 2.2g | 9% |
| Zvokudya 3.9g | |
| Protein 1g | |
| Vitamini A 3% · Vitamin C 9% | |
| Calcium 3% · Iron 3% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Spaghetti squash inowanikwa mumakorikori, ane 42 chete makorikiti mune imwe mukombe yakabikwa. Iyo inewo zvishoma zvidhahydrate, 10 gm, uye yakawanda ye fiber, 2.2 gramu kana 9 muzana yezvinodiwa zvako zvezuva nezuva. Kana uchisimudza spaghetti squashi ye pasta unogona kuchengetedza anenge 170 makorikori uye 30 gramu yemakinhydrate mune imwe kapu inoshumira!
Utano Hutsva dzeSpaghetti Squash
Kusiyana nedzimwewo mazai echando echando sezvinoitwa bhotela uye maruva, spaghetti squash inenge yakaderera zvikuru yevhitamini A. Zvisinei, iyo yakanaka inobva kune fiber, vitamini C, vitamini-B, manganese uye potasium.
Fibha ndiyo iyo inoshandiswa inotengeswa yehydrohydrate inobatsira kukuchengeta iwe, inobatsira kudzora matumbo uye shuga yeropa, uye inogona kubatsira kuderedza cholesterol.
Dzidzo dzakaratidza kuti vanhu vanodya fiber zvakagadzikana zvikafu zvakaderedzwa nengozi yehutano hwemweya, mamwe kanzira, uye chirwere cheshuga.
Vitamini C, inokosha inoshandisa antioxidant uye mvura inogadziriswa nemvura, inobatsira pakuwedzera hutachiwana uye kubatsira mu collagen kuita, ichipa iyo inopesana nemakore ekukwegura.
B-mavitamini anoita basa rinokosha mumakinhydrate, mapuroteni, uye mafuta metabolism uye manganese inhengo yezvinokonzera antioxidant. Mukuwedzera, potassium inogona kubatsira kuderedza ropa.
Pakupedzisira, spaghetti squashi inewo lutein uye zeaxanthin, iyo inonzi antioxidants inodzivirira meso ako kubva kune zvirwere zvine chokuita nemakore.
Mibvunzo Inowanzoenderana NeSpaghetti Squash
Ndinokwanisa kudya mbeu yegagashi yemashushi here?
Hongu unokwanisa. Shandisai mbeu kubva kunze uye muidye nechingwa chekudya. Mbeu dze Squash dzakapfuma muprotheni uye magnesium .
Kusarudza nekuchengetedza Spaghetti Squash
Sarudza spaghetti squash iyo yakasimba isina mavara akanaka kana zvirema. Inofanira kunzwa inorema nokuda kwehukuru hwayo.
Chengetedza spaghetti squashi munzvimbo yakanyanyisa, yakaoma. Shamba ganda usati wacheka.
Kana imwe yakabikwa, isa spaghetti squashi mufiriji mune mudziyo usina kuvharidzirwa kuti uone kuti kutsva kwemazuva mashoma.
Nzira Dzakanaka Dzakagadzirira Spaghetti Squash
Spaghetti squash inofanira kupiswa kana kubikwa isati yasvika kubvisa nyama yakashata, ine nyota.
Nzira iyo iri nyore kuita izvi ndeyokubvisa chiso chako chepaghetti pasi pasi mune imwe mvura kuitira kuti nyama iwedzere uye yakanyorova.Uye unogona kubika chiso chekoroshi kana kushandisa microwave , asi kubheka chiso pasi kunoratidzika kukwereta zvakanakisisa.
Tevera matanho aya akaoma:
- Preheat oven yako 375 ° F.
- Apo huni inopisa, simesa spaghetti squashi nemvura inotonhorera uye uidye iyo muhafu yakareba. Shandisa puni kuti ubudise uye urasire mbeu (kana kuti udzichengetedze nekucheka) kubva pakati pehafu imwe neimwe.
- Ita squash nechiso pasi mudiro casserole uye udururire inenge imwe hafu inch kusvika kune imwe masentimita emvura muidhi uye gadzira kusvikira wanyorova, maminetsi anenge 30 kusvika ku45 (zvichienderana nehukuru hwe squash).
- Iwe uchaziva squashi yako yakaitwa apo iwe unogona kupfura mukati meganda neforogo kana kuti reka foski kumashure nepamusoro pe squash uye michina inobvisa nyore nyore.
- Kana uchinge uine spaghetti yako, songa iyo negoriki, mafuta, neparmesan cheese kana kuisa pamusoro payo newaunofarira tomato sauce. Iyo inonaka, inonwisa, yakaderera-calorie kudya sarudzo.
Mapepa NeSpaghetti Squash
- Nzira Yakajeka Yokugadzirira Spaghetti Squash
- Nzira yekupika Spaghetti Squash mu Microwave
- Nzira Yokupika Spaghetti Squash muSlow Cooker
> Sources:
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Upper Sadle Rwizi, NJ: Prentice Hall, 2003: 626
> Linus Pauling Institute. Micronutrients yehutano. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Moore, Marisa. Winter squash. Zvokudya uye Chikafu. 2016; 16-17. 30-31.