Mbiri Yakale
Mbalame ya zoumba imabzala masamba ambiri, kuphatikizapo acash squash, squash yamphepete, spaghetti sikwashi, dzungu ndi Hubbard sikwashi. Ndilopadera kwa US, pokhala imodzi mwa ziweto zitatu zomwe zimabzalidwa ndi Amwenye Achimereka, kuphatikizapo chimanga ndi nyemba, zomwe zinawonjezera zakudya zawo m'nyengo pamene kusaka kunali kosavuta. Anthu awiri oyambirira omwe anakhazikitsa chisanu m'nyengo ya chisanu, amakhala ndi bambo athu oyambirira George Washington ndi Thomas Jefferson.
Mawu akuti 'squash' m'nyengo yachisanu ndi yovuta kwambiri, chifukwa iwo amapezeka kwenikweni chaka chonse, ndipo ena, monga sipaghetti sikwashi, amapezeka nthawi zonse m'nyengo yam'masika ndi chilimwe! Msuzi wa squash onse ndi mamembala a banja la mimba, ndipo ndizowonjezera ku zakudya zabwino.
Mbalame yotchedwa Butternut, yotchedwa squash, yomwe imakhala yotchuka kwambiri komanso yosavuta kuikamo sikwashi, imapezekanso chaka chonse. Ngakhale kuti chipatso, mofanana ndi sikwashi yonse yachisanu, chimatengedwa ngati masamba komanso chimakhala chokoma ngati nut. Mofanana ndi sikwashi yonse yachisanu, ziphuphu zimakula pamitengo ya mpesa, ndipo zimakhala zabwino kwambiri, monga nyengo yachisanu yotentha, chifukwa cha juicing! Pali mtsutso wina wokhudzana ndi amene adapanga mapeto ake. Ambiri amanena kuti idakula mwakuya ku Waltham, Massachusetts ku Waltham Experiment Station ndi Robert E. Young, pomwe Dorothy Leggett akukhulupirira kuti anali mwamuna wake, Charles Leggett, yemwe adakulitsa masambawo ku Stow, MA, ndipo kenako adalengeza Malo Oyesera a Waltham.
Kafukufuku Watsopano
Kafukufuku wa zinyama asonyeza kuti zowonjezera mu squash yozizira zimathandiza kwambiri monga anti-inflammatories, anti-diabetes ndi antioxidant, komanso kukhala ndi insulini yolamulira luso. Kafukufuku woyamba akuwonetsanso kuti sikwashi yachisanu imakhalanso chakudya chamoyo chopatsa thanzi, chifukwa chimalepheretsa kupanga cholesterol m'maselo athu.
Madalitso Othandiza Amtendere
Chokotchi chachisanu chimatengedwa kuti ndi chakudya chamtengo wapamwamba, ndipo chimakhala ndi mafuta ochepa, mafuta, sodium ndi kolesterol, pamene amapereka chitsime chochuluka cha mchere komanso zakudya zambiri. Zipatso / veggie ndi mavitamini ndi minerals. Chodabwitsa kwambiri, sikwashi yachisanu imakhala mu mavitamini A ndi C, B-6, B-2, pantothenic acid ndi folate. Iwo ali ndi mchere wambiri potassium, mkuwa ndi magnesium ndi antioxidant manganese. Sitima yachisanu imaperekanso omega-3.
Chochititsa chidwi, sikwashi yachisanu ndi gwero lodabwitsa kwambiri la alpha ndi beta-carotenes. Amakhalanso olemera mu zeaxanthin, beta-cryptoxanthin ndi lutein.
Chimene Mufuna
Momwe Mungapangire Izo
- Gwiritsani ntchito khungu la squash, apulo ndi karoti - wadzaza ndi zakudya zambiri.
- Pangani smoothie kuwonjezera madzi omwe mumawakonda monga kokonati, oat, amondi kapena mkaka wa mpunga.