8 Nau'in Iri Na Squash

Wadatacce

• Nau'ikan squash na bazara
• 1. Yaran squash
• 2. Zucchini
• 3. Kabejin Pattypan
• Nau'o'in squash na hunturu
• 4. Acorn squash
• 5. Butterut squash
• 6. Spaghetti squash
• 7. Kabewa
• 8. Kabocha squash
• Layin kasa

Botanically classified as 'ya'yan itãcen marmari amma sau da yawa amfani da shi a matsayin kayan lambu a dafa abinci, squash ne na gina jiki, dadi, kuma m.

Akwai nau'ikan da yawa, kowannensu da dandanonsa na musamman, amfanin dafuwa, da fa'idodin kiwon lafiya.

Duk mambobi ne na jinsin kimiyya Cucurbita kuma za'a iya kara sanya shi azaman lokacin bazara ko lokacin bazara.

Anan ga nau'ikan squash masu dadi guda 8 don ƙarawa zuwa abincinku.

Nau'ikan squash na bazara

An girbe squash na lokacin bazara ⁠ - yayin da suke da taushi ⁠- kuma ana yawan cin seedsa andan su.

Kodayake yawancin nau'ikan suna cikin yanayi a lokacin bazara, an yi masu suna da gaske don ɗan gajeren rayuwar su.

Anan akwai 3 na mafi yawan lokacin bazara.

1. Yaran squash

Yankakken rawaya ya haɗa da nau'ikan daban-daban, kamar su crookneck da squash na madaidaiciya, da kuma wasu nau'ikan zuriya masu gicciye kamar zephyr squash.

Mediumaya daga cikin matsakaici (gram-gram 196) squash na rawaya ya ƙunshi ():

• Calories: 31
• Kitse: 0 gram
• Furotin: 2 gram
• Carbs: 7 gram
• Fiber: 2 gram

Wannan nau'ikan kuma kyakkyawan tushen asalin potassium ne, tare da mediuma fruitan itace matsakaici (gram-gram 196) wanda ke samar da potassium fiye da babban ayaba. Potassium ma'adinai ne wanda ke taka muhimmiyar rawa wajen kula da tsoka, daidaita ruwa, da aikin jijiya (,).

Saboda ɗanɗano mai ɗanɗano da ƙamshi mai ɗanɗano yayin dafa shi, ana iya shirya squash na rawaya ta hanyoyi da yawa.

Ana iya sautéed, gasasshe, gasa, ko amfani dashi azaman tauraro a cikin casseroles.

2. Zucchini

Zucchini shine koren lokacin bazara wanda ya zama sanannen ƙaramin carb, madaidaicin kalori madadin taliya.

Mediumaya daga cikin matsakaici (gram 196) zucchini fakiti ():

• Calories: 33
• Kitse: Gram 1
• Furotin: 2 gram
• Carbs: 6 gram
• Fiber: 2 gram

Wannan nau'ikan yana da ɗanɗano a cikin ɗanɗano amma yana da ƙarfi sosai fiye da ƙwallon rawaya, yana mai da shi da kyau don miya da soyayyen-soyayyen.

Kamar squash na rawaya, ana iya dafa shi, a soya shi, ko a gasa shi.

Hakanan zaka iya yanke zucchini cikin ribbons na bakin ciki tare da spiralizer don amfani dashi a madadin taliya ko noodles a kowane girke-girke.

3. Kabejin Pattypan

Kabejin Pattypan, ko kuma kawai kwanon ruɓi, ƙanana ne, wanda ya fara daga inci 1.5-3 (4-8 cm) a tsayi. Suna da siffar taƙaitaccen abu tare da gefen ƙasa don haka kuma ana kiranta squal squash.

Kofi ɗaya (gram 130) na pattypan squash ya bayar ():

• Calories: 23
• Kitse: Gram 0
• Furotin: 2 gram
• Carbs: 5 gram
• Fiber: 2 gram

Wannan nau'in yana da ƙarancin adadin kuzari kuma yana ɗauke da nau'ikan bitamin da ma'adanai, gami da bitamin C, fure, da manganese, da ƙananan zare da furotin.

Sauya abinci mai yawan kalori tare da ƙananan kalori, masu wadataccen abinci kamar kwanon rufi na iya taimakawa asarar nauyi ta rage adadin kalori da kuke ci amma ba yawan abinci ba. Wannan na iya taimaka muku jin cikakken cika kan ƙananan adadin kuzari ().

Kamar launin squash mai launin rawaya, kwanon ruɓaɓɓen abinci yana da ɗanɗano a dandano kuma ana iya sautéed, gasa, soyayyen, ko amfani da shi don yin kifin.

Takaitawa Kabeji na lokacin rani 'ya'yan itace ne masu seedsa tenderan itace masu laushi da tendera tenderan ruwa da za'a iya ci. Wasu shahararrun nau'ikan sun hada da squash yellow, zucchini, da pan pan.

Nau'o'in squash na hunturu

An girbe squash na lokacin hunturu a ƙarshen rayuwarsu. Suna da tsayayyen rinduna da ƙwaya masu tauri, waɗanda yawancin mutane ke cirewa kafin cin abinci. Ba kamar ire-iren lokacin bazara ba, ana iya adana su na dogon lokaci saboda kaurinsu, rigunan kariya.

Wadannan 'ya'yan itacen ana kiran su squash na hunturu saboda tsawon rayuwar su. Yawancin nau'ikan ana girbe su a ƙarshen bazara da farkon kaka.

Anan ga kadan daga cikin yaduwar squash na hunturu.

4. Acorn squash

Acorn squash wani ƙaramin abu ne, mai siffar acorn mai kauri, koren kore da naman lemu.

Acaya daga inci 4-inch (10-cm) acorn squash ya ƙunshi ():

• Calories: 172
• Kitse: Gram 0
• Furotin: 3 gram
• Carbs: 45 gram
• Fiber: 6 gram

Wannan nau'in yana cike da bitamin C, bitamin B, da magnesium, wanda shine ma'adinai mai mahimmanci ga ƙashi da lafiyar zuciya. Har ila yau, yana da wadataccen fiber da carbi a cikin nau'ikan kayan ciye-ciye da sikari, waɗanda ke ba 'ya'yan itacen ɗanɗano mai daɗi ().

Acorn squash yawanci ana shirya shi ta yanka shi a rabi, cire tsaba, da gasa shi. Ana iya gasasa shi da kayan marmari, kamar su tsiran alade da albasa, ko kuma a shanye shi da zuma ko maple syrup a matsayin kayan zaki. Hakanan ana amfani dashi a cikin miya.

5. Butterut squash

Kabejin Butternut wani babban nau'in hunturu ne wanda ke da danshi mai laushi da naman lemu.

Kofi daya (gram 140) na kifin butterutut ya ƙunshi ():

• Calories: 63
• Kitse: Gram 0
• Furotin: Gram 1
• Carbs: 16 gram
• Fiber: 3 gram

Wannan nau'in shine kyakkyawan tushen bitamin C da beta carotene, dukkansu suna aiki azaman antioxidants a jikinku. Antioxidants suna taimakawa kare ƙwayoyin ku daga lalacewa, wanda zai iya hana wasu cututtuka na yau da kullun ().

Misali, yawan cin beta carotene yana da alaƙa da ƙananan haɗarin wasu cututtukan kansa, gami da cutar sankarar huhu, yayin da abinci mai cike da bitamin-C na iya kariya daga cututtukan zuciya (,).

Butterut squash na da ɗanɗano, ɗanɗano na ƙasa. Ana iya jin daɗinsa ta hanyoyi da yawa amma galibi ana soya shi. Ana amfani dashi akai-akai a cikin miya kuma zaɓi na gama gari don abincin yara.

Ba kamar sauran nau'ikan hunturu ba, duka tsaba da kuma dunkin butterut squash ana cinsu bayan an dafa su.

6. Spaghetti squash

Spaghetti squash babban ne, mai launin ruwan lemo mai sanyi iri-iri. Bayan dafa abinci, ana iya jan shi a cikin igiyoyi waɗanda suka yi kama da spaghetti. Kamar zucchini, yana da sanannen madaidaicin kalori zuwa taliya.

Kofi ɗaya (gram 100) na spaghetti squash yana bayarwa ():

• Calories: 31
• Kitse: Gram 1
• Furotin: Gram 1
• Carbs: 7 gram
• Fiber: 2 gram

Wannan nau'ikan shine ɗayan mafi ƙasƙanci-carb na ƙarancin hunturu, yana mai da shi babban zaɓi ga waɗanda ke kan ƙananan abinci ko ƙananan kalori, saboda yana ƙunshe da ƙananan sugars na ƙasa da sauran nau'o'in hunturu.

Yana da ɗanɗan ɗanɗano, yana mai da shi babban madadin taliya. Ari da, ba zai rinjayi sauran abubuwan da aka haɗa su ba.

Don shirya spaghetti squash, yanke shi a rabi kuma cire tsaba. Gasa halves har sai naman yayi laushi. Sannan a yi amfani da cokali mai yatsu don kankare igiyar kamar taliya.

7. Kabewa

Kabewa ita ce dabbar squash mai ban sha'awa wacce aka fi sani da amfani da ita a kayan zaki. Ari da, itsayanta suna ci idan an dafa shi

Kofi ɗaya (gram 116) na kabewa ya ƙunshi ():

• Calories: 30
• Kitse: 0 gram
• Furotin: Gram 1
• Carbs: 8 gram
• Fiber: Gram 1

Kabewa tana da arziki a cikin antioxidants alpha da beta carotene, wadanda duka sune magabatan bitamin A, bitamin da ke da mahimmanci ga lafiyar ido ().

Wannan 'ya'yan itacen shine kyakkyawan tushen potassium da bitamin C ().

Kabewa yana da ɗan zaki kuma ana iya amfani dashi a cikin abinci mai ɗanɗano da mai daɗi, daga keɓa zuwa miya. Za'a iya gaskata 'ya'yanta, a dandana su, kuma a ci su don ƙoshin lafiya, cike abun ciye-ciye.

Don shirya kabewa, cire tsaba da ɓangaren litattafan almara da gasa ko dafa nama har sai ya yi laushi. Hakanan zaku iya sayan purée gwangwani gwangwani wanda yake shirye don amfani dashi don yin burodi ko girki.

8. Kabocha squash

Kabocha squash - wanda aka fi sani da kabewa na kasar Japan ko buttercup squash - wani babban abinci ne a cikin kayan Jafananci kuma yana ƙaruwa cikin farin jini a duniya.

Kodayake Ma'aikatar Aikin Noma ta Amurka (USDA) ba ta da bayanan abinci mai gina jiki don kabocha musamman, kofi 1 (gram 116) na yanayin kwalliyar hunturu galibi ya ƙunshi ():

• Calories: 39
• Kitse: 0 gram
• Furotin: Gram 1
• Carbs: 10 gram
• Fiber: 2 gram

Kamar sauran nau'ikan hunturu, kabocha squash yana da wadata a cikin antioxidants da na gina jiki, gami da bitamin C da provitamin A (15).

An bayyana dandanorsa a matsayin gicciye tsakanin kabewa da dankalin turawa. Ari da, fatar tana cin abinci idan an dafa shi sosai.

Za a iya gasa garin Kabocha, a tafasa shi, ko a dafa shi, ko kuma ayi amfani da shi wajen yin miyar taushe. Hakanan ana amfani dashi don yin tempura, wanda ya haɗa da ɓarkewar ɓaure na ofa lightan tare da kayan biredin panko kuma a soya su har sai ya huce.

Takaitawa Kabejin hunturu yana da rayuwar rayuwa fiye da iri na rani. Ana halayyar su da kalarnsu masu kauri da iri mai wuya. Wasu misalan sun hada da acorn, spaghetti, da kabocha squash.

Layin kasa

Squash na da matukar amfani kuma ana iya amfani dashi ta hanyoyi da yawa.

Dukansu rani da damuna iri-iri suna cike da abubuwan gina jiki da fiber yayin da suke da karancin kalori.

Za a iya gasa su, a dafa su, ko a dafa su ko kuma a yi amfani da su don dafa miya ko kayan zaki. Abin da ya fi haka, zucchini da spaghetti squash sune madaidaiciyar zabi zuwa taliya.

Waɗannan fruitsa fruitsan 'ya'yan itatuwa daban-daban suna da ƙoshin lafiya, ƙari mai daɗi ga abincinku.