Maorikiti muChikoro yeChechi uye Utano Hwayo Mazano
Zuva rezhizha rinenge mitezo yemhuri yemukomana, vakoma vemachando echando. Vanouya mumhando dzakasiyana-siyana, maumbirwo, uye mavara uye vari pasi mukanori uye makhahydrates.
Zucchini, yellow crookneck, uye pattypan (scallop) squash ndiwo marudzi akasiyana-siyana. Zucchini inonziwo marrow (marora yemuriwo kana marora weItaly) uye majeeti, zvichienderana nekukura kwemiriwo uye kupi munyika.
MuUnited States, chikwata chezhizha chinowanikwa gore rose.
| Zucchini Nutrition Facts | |
|---|---|
| Serving Size 1 cup raw, chopped (124 g) | |
| Per Serving | % Daily Value * |
| Calories 21 | |
| Maorikiti anobva kuFat 2 | |
| Total Fat 0.2g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 12mg | 1% |
| Potassium 324.88mg | 9% |
| Carbohydrates 3.9g | 1% |
| Dietary Fiber 1.2g | 5% |
| Zvokudya 3.1g | |
| Protein 1.5g | |
| Vitamini A 5% · Vitamin C 35% | |
| Calcium 2% · Iron 2% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Chikoro chechando, chakadai seZucchini, isiri yemashizha yemiriwo inonyanya kuderera mumakori uye nemakrohydrate. Icho chimwe chezvokudya izvo zvaunogona kudya usina kunzwa uine mhaka nokuti zvinokodzera zvakanyanya pane zvakakosha-carbohydrate uye kuchinjwa kudya kwekakedhadhi. Imwe kapu ye zukini yakasviba ine 21 makori, 3.9 g carbohydrate uye 1.2 gramu fiber. Zucchini ine zvishoma zvishoma yekoriori (inenge 2 makoriki pasi) uye ma carbohydrate zviri mukati (anenge 1 magasi pasi) kana zvichienzaniswa nemamwe marudzi echando ejira.
Nheutano Inobatsira yeChikoro Squash
Chikwata chemazhizha chitubu chakanaka chaizvo chevhitamini C, ichipa 32 muzana yezvinodiwa zvako zvezuva nezuva mune imwe mukombe yakajeka. Vitamini C is vitamin inogadziriswa nemvura inokosha mukuwedzera kukuchengetedza utachiona, kugadzirisa masero, uye kuderedza kusakara.
Chikwata chemazhizha chinewo chibereko chakanaka che vitamini B6, riboflavin, uye manganese.
Vitamini B6 inokosha muprotheni metabolism. Riboflavin inokosha mune metabolism ye-carbohydrates, protein, uye mafuta. Manganese iyi ine mineral inokosha mumigwagwa yakawanda yemagetsi, kusanganisira gluconeogenisis, iyo inogadzirwa glucose kubva kune avo vasingagoneki ehydrohydrate, pamwe chete nefupa, uye cartilage kuumbwa.
Chikoro chezhizha chinewo chiyero chakanaka che carotenoids, lutein uye zeaxanthin, izvo zvinogona kutidzivirira kubva kune mamwe maziso ane chokuita nemakore.
Mibvunzo Inowanzoenderana Nezhizha Chikoro
Unogona kudya ganda here?
Ehe. Chikwata chechirimo chine ganda rakatetepa rinogona kupedzwa. Kutaura zvazviri, kudya ganda kunowedzera antioxidant zvakagadzirwa. Mukuwedzera, mbeu dzinodyiwa zvakare. Kuti urege kudzivirira kupisa mishonga, funga kutenga gorosi.
Unogona kuzvidya zvakasvibirira here?
Hongu, yakachengeteka zvachose kudya mbishi. Iwe unogona kuinyorera mudivi yako yaunofarira kudira kana kunakidzwa nekugunzva iwe pachako.
Kuchengeta nekuchengetedza Summer Squash
Paunenge uchitenga squash, tsvaga ganda rinopenya risina bvudzi, maronda, nicks, uye nzvimbo dzakaderera. Ganda rinofanira kuva rakasimba kusvika kumubata, kunyanya tsvina, uye inofanira kunzwa inorema nokuda kwehukuru hwavo.
Chengetedza squashi itsva uye usashambwa mumudziyo wakadzika mukati mefiriji kweinenge vhiki imwechete.
Usati wanyura, ona kuti unosuka ganda zvakakwana nemushonga wemiriwo uye mvura inotonhora.
Kusvibisa squashi yezhizha, kuifukidza, kuifukidza pamatehwe-akaiswa bheji peji kuitira kuti asvike, uye ozoisa muhomwe yefriji. Mimiriwo yakasvibirira inowanzopedza inenge gore rimwe mufiriji. Cherechedza, kuti squash yakawanda inowanzova mushy chaizvo uye maitiro ayo anowanzoshanda zvakanaka pakugadzira muto chete.
Nzira Dzakanaka Dzakagadzirira Gorosi Squash
Chikwata chemazhizha chikafu chinonaka, chine utano, uye chinotapira kuwedzera kune chero kudya. Iine nyama ine tsvina uye ine nyoro, nyama ine mvere iyo inokweretesa zvakanaka kutamba, kunyorera, kunya, kubika uye kuverenga.
Frozen zhizha mashizha ane mushy uye uye zvakanaka kushandisa masobho. Zucchini yakagadzirwa inoshandiswa kuita zucchini chingwa.
Tamba nemafungiro e squash-dice, julienne iyo, uiite mumakumbo, kana kuti uone uye uite pasta. Chikwata chemazhi ichinhu chinoshamisa chepasi-carb 'pasta' chisarudzo. Pakupedzisira, shandisa zvasara kuti ukandire mu salads, sandwiches yapamusoro, kana kuwedzera kune yai rako rinopisa.
Mapeji neChris Squash
Tamba nemiti inonhuwira uye zvinonaka paunogadzira squash yako; edzai zvakanaka, zvinonaka kana zvisiri nyore.
- Southwest Squash Casserole (yakafanana nechibage casserole)
- Z ucchini Noodles
- Zucchini Casserole
- Zucchini Lasagna
> Sources:
> Linus Pauling Institute. Manganese.
> Linus Pauling Institute. Riboflavin.
> Linus Pauling Institute. B6.