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Delicata squash - tseem hu ua Bohemian squash, taub qab zib qab zib, taub qab zib nqos los yog txiv laum huab xeeb - yog lub caij ntuj no taub tau paub txog nws cov txiaj ntsig kev noj qab haus huv ntau. Delicata squash belongs rau cov tsiaj zoo tib yam li txiv ntoo qhib thiab taub ntoo spaghetti.
Delicata squash yog cylindrical puab, muaj lub qab zib los yog daj txiv kab ntxwv sab nraud nrog kab txaij ntsuab lossis tsaus thiab muaj lub qab qab. Lub sab nrauv ntawm cov hom taub zes yog ilv tshaj li lwm hom squash, yog li nws lub npe delicata.
Delicata squash thaum siav tuav nws cov duab, uas yog vim li cas nws tuaj yeem ua txig ci thiab nqaij nrog nqaij, quinoa thiab lwm cov khoom noj muaj txiaj ntsig.
Tus Khoom Noj Muaj Txiaj Ntsig Ntawm Delicata Squash
100 g ntawm delicata squash muaj 35 kcal zog thiab nws kuj muaj:
- 1.18 g protein
- 10.59 g roj txwv
- 1.2 g fiber
- 3.53 g suab thaj
- 33 mg calcium
- 0.69 mg hlau
- 353 mg poov tshuaj
Delicata squash kuj muaj cov tshuaj zoo vitamin A, vitamin C thiab xoom cov roj.
Cov txiaj ntsig kev noj qab haus huv ntawm Delicata Squash
1. Ua kom lub plab zom mov zoo
Delicata squash muaj cov khoom noj muaj fiber ntau, tshwj xeeb tshaj yog daim tawv nqaij. Fiber ntau ua lub luag haujlwm tseem ceeb hauv kev mob plab. Nws ua rau lub plab zom mov kom huv, los ntawm kev pab hauv kev zom thiab ua kom koj lub plab zom mov ua kom lub cev mos thiab tsis tu ncua [1] Cov. Txhim kho qhov ntau ntawm cov zaub mov muaj fiber ntau tau pom tias txo qis kev pheej hmoo ntawm cov hlab plawv, kev rog, ntshav qab zib, ntshav siab thiab qee cov kab mob hauv lub plab. [ob] Cov.
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2. Ua kom cov pob txha muaj zog
Delicata squash muaj cov calcium zoo, cov zaub mov tseem ceeb uas xav tau kev txhim kho pob txha thiab kho pob txha. Kev noj tshuaj calcium ntau txaus yog qhov tsim nyog rau txo qis kev pheej hmoo ntawm pob txha pob txha [3] Cov.
3. Txhawb kev kho mob qhov muag
Delicata squash yog qhov zoo ntawm cov vitamin A, cov vitamins tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv kev pom kev zoo nws pab tswj kev pom kev tsis pom tseeb thiab tso cai rau koj pom hauv qhov xwm txheej qis. Kev noj ntau ntawm cov vitamin A pab txo txoj kev pheej hmoo ntawm cataracts thiab muaj feem cuam tshuam nrog lub hnub nyoog macular degeneration [4] [5] Cov.
4. Txhawb txoj kev ua haujlwm ntawm cov ntshav liab
Raws li delicata squash muaj cov tseem ceeb ntawm cov hlau, kev noj cov zaub no yuav pab rau kev noj qab haus huv cov ntshav liab. Cov hlau yog ib qho tseem ceeb ntawm hemoglobin, uas yog protein nyob hauv cov ntshav liab uas xa cov pa oxygen hauv koj cov ntshav thoob hauv lub cev. [6] Cov.
5. Boosts kev tiv thaiv kab mob
Cov vitamin C cov ntsiab lus hauv delicata taub yuav pab tau hauv kev tiv thaiv koj lub cev. Vitamin C, Vitamin-water-soluble vitamin ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv kab mob hauv lub cev nws pab tiv thaiv kev mob khaub thuas thiab lwm yam kev kis mob uas cuam tshuam rau lub cev tiv thaiv kab mob. Ntxiv rau, cov vitamin C yog qhov tsim nyog rau kev loj hlob thiab kho ntawm cov nqaij hauv lub cev [7] Cov.
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Yuav Ua Li Cas Xaiv Thiab Cia Delicata Squash
Xaiv cov khoom qab delic uas khov kho, hnyav thiab qab zib hauv cov xim. Zam rau cov delicata cov plaub hau uas muaj qhov tsaus nti, npub lossis tawv nqaij thiab yog qhov kaj heev. Ripened delicata squash yuav muaj xim daj nrog ntsuab kab txaij thiab unripe sawv daws yuav muaj lub teeb ntsuab hauv xim. Koj tuaj yeem khaws cov khoom qab delicata hauv qhov chaw txias thiab qhuav rau thaj tsam li peb lub hlis.
Txoj Kev Noj Cov Delicata Squash
- Koj tuaj yeem ua rau delicata squash puree thiab ntxiv rau koj cov kua zaub.
- Koj tuaj yeem siv cov delicata squash ua cov khoom noj rau koj cov zaub mov txawv.
- Hlais hlais thiab ci nqaij delicata taub pov rau hauv cov roj txiv roj thiab ntsev.
- Ntxiv ncuav qab zib ntawm delicata squash rau koj lub tsev pizza.
- Ntxiv ci ci delicata squash rau koj cov zaub mov txawv hummus.
Iab Quav Yeeb Ncuav Quav Yeeb
Qab nqaj ci
Cov khoom xyaw:
- 1 tbsp txiv roj roj
- Ntsev thiab kua txob dub hauv av rau saj
- 2 nruab nrab delicata taub, txiav ib nrab ntev-ntse thiab deseeded
Txoj kev:
- Preheat qhov cub rau 400 degrees Fahrenheit.
- Tso cov roj txiv roj roj rau ntawm lub tais ci. Ntxiv ntsev thiab kua txob rau qhov zaws thiab muab sib xyaw kom zoo.
- Teem lub caij nrog taub hau nrog nqaij nqaij cia rau ntawm lub tais ci.
- Ci nws hauv qhov cub kom txog 25 feeb. Tig lub taub thiab tuaj ci li tsib feeb ntxiv [8] Cov.
Cov FAQ
Q. Cov delicata squash saj zoo li cas?
TO. Delicata squash muaj cov qab qab uas qab qab uas zoo ib yam li tsw ntawm lub qab zib los yog qab qab.
Q. Koj puas noj cov tawv nqaij ntawm delicata taub?
TO. Yog lawm, daim tawv nqaij ntawm delicata squash yog edible.
Q. Dab tsi los hloov chaw delicata squash?
TO. Cov khoom siv zoo rau cov khoom noj delicata squash suav nrog butternut squash, txiv maum txiv ntoo taub thiab qab qab zib.
Q. Koj yuav xaiv qhov delicata squash li cas?
TO. Xaiv cov khoom qab delic uas khov kho, hnyav thiab muaj cov qab zib xim nrog kab txaij ntsuab.
