Masiba hase feela bakeng sa ho khabisa. Li boetse li etsa lijana tse ntle le tse monate tse phethahetseng bakeng sa mokha ofe kapa ofe oa ho oa kapa oa lijo tsa mariha. Butterut squash ke mofuta oa mariha oa mariha oo ha o sa phehoa o tla lula nako e telele hafeela letlalo le sa hlajoe. Sena se bolela maeto a fokolang ho ea lebenkeleng. Hang ha u se o itokiselitse ho ntša setsi seo se khabisitsoeng ka khabiso, u ka se khutlisa ka lijo tse monate!
Mofuta oa mofuta ona o hōlileng sefateng sa morara 'me o na le tatso e tšoanang le ea mokopu. Tatso e hlalositsoe e le monate le linate, tatso e tla teba ha morata o ntse o butsoala. Ke 'nete e tsebahalang haholo hore squash ea butternut ke tholoana ea sebele! Leha ho le joalo, le hoja e le karolo ea lelapa la litholoana le ntse le ka sebelisoa le ho pheha joaloka meroho.
Butterut squash e etsa sejo se seholo kapa se lehlakoreng. Li na le fiber, magnesium le potasiamo e phahameng. Kopano ena e thusa ho theola k'holeseterole 'me e ka thusa ho laola le ho thibela lefu la tsoekere. Butternut squash le tsona li na le livithamine tse ngata joaloka C, A le E. Vithamine C e thusa ho lokisa lisele le ho matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung. E boetse e thusa ho thibela mafu a kang scurvy. Vithamine A ea hlokahala bakeng sa mahlo a phetseng hantle. Le hoja vithamine E e boetse e thusa ho boloka mahlo a phetseng hantle, antioxidant ena e nang le mafura e boetse e thusa ho ntlafatsa tsamaiso ea methapo ea pelo.
Haeba u batla ho eketsa meroho e phelisang hantle e monate ho ea lijo tsa hau tsa Thanksgiving empa u batla ho hong ho ikhethang ho feta karolelano ea khoele ea bean casserole, squash ke e meng e ntle. Kakaretso ena ea squash ea butternut e bonolo ebile e monate, e arola squash feela, e ntša peo, e qeta nako le e chesa. Sejo sena se potlakileng se etsa hore li hloeke ka potlako ebile li le bonolo.
Seo U tla se Hloka
- 2 e nyenyane ho ea bo-mpa e bohareng ba butternut squash
- 4 tablespoons e qhibilihile botoro
- Cinnamon tsoekere
Kamoo U ka e Etsang
- Brush pane ea jelly-roll le botoro le sebone sa mocheso ho 350F.
- Hlokomela ka botlalo squash ka halofo ka bolelele 'me u ntše peo le likhoele tse bonolo ka khaba. Senya hare ka squash ka botoro; fafatsa le tsoekere ea sinamone.
- Karolo ea squash e behiloeng, lehlakoreng le omeletsoeng ka nako e lekaneng, ka paneng e lokiselitsoeng.
- Tlosa squash ka metsotso e 45 ho isa ho 1 hora, kapa ho fihlela squash e le bonolo 'me e ka hlajoa habonolo ka fork kapa skewer.
- Sebeletsa halofo hang-hang kapa u tšolose squash ho ea sejana ebe u lahla letlalo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 118 |
| Total Fat | 12 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 31 mg |
| Sodium | 3 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 1 g |
| Liprotheine | 0 g |