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Delicata squash - eo hape e bitsoang squash ea Bohemian, squash ea litapole, squash e monate kapa squan squash - ke squash ea mariha e tsebahalang ka melemo ea eona e mengata ea bophelo bo botle. Li-squash tsa Delicata ke tsa mofuta o le mong le squash ea spaghetti.
Delicata squash e sebopeho sa cylindrical, e na le kerime kapa bokahare ba lamunu bo botala ka metsero e tala kapa e lefifi ea lamunu ebile e na le tatso e monate. Bokantle ba mofuta ona oa squash bo bobebe ho feta mefuta e meng ea squash, ke ka hona e rehiloeng lebitso la delicata.
Li-squash tsa Delicata ha li phehiloe li na le sebopeho, ke ka hona e ka besitsoeng hantle mme ea koaheloa ka nama, quinoa le lijo tse ling tse matlafatsang.
Boleng ba phepo e nepahetseng ea squash ea Delicata
100 g ea squash ea delicata e na le matla a 35 kcal hape e na le:
- 1,18 g protheine
- 10.59 g k'habohaedreite
- 1.2 g fiber
- 3.53 g tsoekere
- 33 mg khalsiamo
- 0,69 mg tšepe
- 353 mg potasiamo
Squic ea Delicata le eona e na le vithamine A e ngata, vithamine C le mafura a zero.
Melemo ea bophelo bo botle ba squash ea Delicata
1. E boloka tsamaiso ea tšilo ea lijo e phetse hantle
Mokelikeli oa Delicata o na le fiber e ngata haholo, haholo-holo letlalo. Faeba e bapala karolo ea bohlokoa ho bophelo ba tšilo ea lijo. E boloka tšebetso ea tšilo ea lijo e phetse hantle, ka ho thusa tšilo ea lijo le ho boloka mantle a hao a le bonolo hape e le a kamehla [1] . Ho eketsa palo ea likhoele tsa phepo ho bontšitsoe ho fokotsa haholo kotsi ea lefu la pelo, botenya, lefu la tsoekere, khatello e phahameng ea mali le mafu a itseng a masapo. [pedi] .
2. E haha masapo a matla
Mokelikeli oa Delicata o na le khalsiamo e ngata, e leng sesebelisoa sa bohlokoa se hlokahalang bakeng sa nts'etsopele ea masapo le tlhokomelo ea masapo. Ho hlokahala khalsiamo e nepahetseng bakeng sa ho theola menyetla ea ho fokola ha masapo [3] .
3. E tšehetsa bophelo bo botle ba mahlo
Delicata squash ke mohloli o motle oa vithamine A, vithamine ea bohlokoa e phethang karolo ea bohlokoa ponong e ntle e thusa ho boloka cornea e hlakileng mme e o lumella ho bona maemong a mabone a tlase. Ho noa vithamine A e ngata ho thusa ho fokotsa kotsi ea lera la mahlo le ho senyeha ha 'macular' ka lilemo [4] [5] .
4. E khothalletsa tlhahiso e ntle ea lisele tse khubelu tsa mali
Kaha squic delicata e na le tšepe e ngata, ho ja meroho ena ho tla thusa tlhahiso e ntle ea lisele tse khubelu tsa mali. Iron ke karolo ea bohlokoa ea hemoglobin, protheine e fumanoang liseleng tse khubelu tsa mali tse tsamaisang oksijene maling a hao ho pholletsa le 'mele [6] .
5. Ho matlafatsa boits'ireletso ba mmele
Likahare tsa vithamine C tse squic ea delicata li ka thusa ho matlafatsa boits'ireletso ba hau. Vithamine C, vithamine e qhibilihang ka metsi e bapala karolo ea bohlokoa ho boits'ireletso ea mmele e thusa ho thibela sefuba le mafu a mang a tšoaetsanoang a hlaselang sesole sa 'mele. Ho feta moo, ho hlokahala vithamine C bakeng sa kholo le tokiso ea lisele 'meleng [7] .
Mokhoa oa ho khetha le ho boloka squash ea Delicata
Khetha squash ea delicata e tiileng, e boima ebile e na le tranelate ka 'mala. Qoba likhahla tsa delicata tse nang le matheba a lefifi, letlalo le lerootho kapa le sosobaneng 'me li le bobebe bo boholo haholo. Squash e butsoitseng e tla ba bosehla ka metopa e metala 'me e sa butsoang e botala bo bobebe ka' mala. U ka boloka squash ea delicata sebakeng se phodileng le se omileng likhoeli tse ka bang tharo.
Mekhoa ea ho ja squash ea Delicata
- O ka etsa puree ea squash puree ebe oa e eketsa sopho ea hau.
- U ka sebelisa squash ea delicata e le ho kenya lintho tsa diresepe tseo u li ratang haholo.
- Selae le sopho e entsoeng ka 'delicata' e akhotsoang ka oli ea mohloaare le letsoai.
- Kenya lilae tsa squash ea delicata ho pizza ea hau e entsoeng hae.
- Kenya squash ea delicata e besitsoeng ho lipepe tsa hau tsa hummus tseo u li ratang haholo.
Li-recipe tsa squash tse thata
Tiileng e besitsoe
Lisebelisoa:
- 1 tbsp oli ea mohloaare
- Letsoai le pepere e ntšo e fatše ho latsoa
- 2 squic delicata e mahareng, khaola ka halofo e bolelele le botebo
Mokhoa:
- Preheat oven ho ea likhato tse 400 tsa Fahrenheit.
- Ho tšela oli ea mohloaare ka sejana sa ho baka. Kenya letsoai le pepere ho squash ebe u e kopanya hantle.
- Lokisetsa squash e nontšitsoeng ka nama lehlakoreng la sejana sa ho baka.
- E phehe ka ontong ka metsotso e ka bang 25. Flip squash 'me u e besetse metsotso e meng e mehlano hape [8] .
Lipotso tse tloaelehileng
Q. squash ea delicata e latsoa joang?
HO. Mokopu oa Delicata o na le tatso e tsoanang le tatso ea litapole kapa poone.
P. Na u ja letlalo la squash sa delicata?
HO. E, letlalo la squash ea delicata lea jeoa.
P. Ke lintho life tse ka emelang squash ea delicata?
HO. Mefuta e metle ea squash ea delicata e kenyelletsa squash ea butternut, squash squash le litapole.
P. U khetha squash ea delicata joang?
HO. Khetha squash ea delicata e tiileng, e boima ebile e na le 'mala oa tranelate ka metopa e metala.
