Kalabasa: Thola Ulwazi Nge-Local Filipino Squash

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe uDisemba 9, 2022

Ubusika bufika nenala yezitsha ezifudumele nokudla okunethezekile.

Amasobho nezitshulu kuba yingxenye enkulu yemenyu yamasonto onke, futhi ama-racks ake agcwele imifino eqabulayo agcwele okumnandi.

Futhi kumlandeli we-cuisine yase-Filipino, enye yalezo zinto ezimnandi cishe izoba i-kalabasa.

Eyaziwa nangokuthi "iCucurbita maxima," kanye ne "calabaza," i-Kalabasa i-squash eluhlaza okotshani etshalwe ezindaweni ezishisayo zaseMelika, kuhlanganise neCuba, iPuerto Rico, neFlorida, kanye namazwe afana ne-West Indies, ne-Philippines. Kudliwa kuluhlaza, kugayiwe, noma kwenziwe isitshulu, ngendlela edume kabi, i-Ginaatang. 

Nokho, ingabe yilokhu kuphela okudingeka ukwazi ngakho? Akunjalo!

Kulesi sihloko, sizongena sijule kukho konke okufanele ukwazi ngeKalabasa, kusukela egameni layo kuye ekusetshenzisweni kwayo, imvelaphi, izinzuzo zezempilo, nanoma yini ephakathi.

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

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Iyini iKalabasa?

Kalabasa a isikwashi sasebusika ikhule ngokudumile ePhilippines, West Indies, nasezifundeni zaseMelika ezishisayo nezishisayo.

Inombala oluhlaza okotshani, ongangcoliswa wuphuzi uma usuvuthwe kakhulu. Kwesinye isikhathi, i-kalabasa evuthwe ngokumaphakathi ingaba nezimpawu eziphuzi. 

Ukuma kwayo kufana nokujwayelekile ithanga ngokwengxenye enkulu, inoqweqwe olunezingqimba eziqondile, futhi inesisindo noma kuphi ukusuka kumakhilogremu angu-5 kuya kwangu-50.

I-squash yaziwa nangokuthi "calabaza," igama lesambulela elisetshenziswa olimini lwesiSpanishi kumasquashe ahlukahlukene.

Nokho, ePhilippines, ifana nohlobo olulodwa kuphela. 

Njengokunye ukudla okuningi kwase-Asia, ukuthandwa kweKalabasa noma "calabaza" kweqa imingcele kalula.

Idume yonke indawo lapho kuhlala khona abaseSpain nabase-Asia, kusukela ePhilipines kuya eLatin America kuya eSpain ngisho nezingxenye ezithile zeYurophu.

Ngenxa yokunambitheka kwayo okuthambile, oku-sweet-ish, ingena kuzo zonke izindlela zokupheka, kungakhathaliseki ukuthi zimnandi noma zimnandi.

Ungayigazinga, uyibhake, uyipheke, uyisose, uyisose, noma uyigrise. Ngaphezu kwalokho, ungayengeza futhi kuma-fried-fries, ama-curries, nezitshulu.

I-Kalabasa ine-flavour emnene, enamantongomane, emnandi efana ne-butternut ne-acorn squash. Leso futhi ngesinye sezizathu ukuthi kuvame ukusetshenziswa esikhundleni salokhu okukhulunywe ngakho ngenhla ekuphekeni okuningi.

Ukuguquguquka kwezindlela zokupheka zalesi sikwashi kumane kungenakuqhathaniswa.

Ukwengeza, iwumthombo ocebile wezakhi zomzimba ezibalulekile ezisiza ukondla umzimba wakho, ngaphakathi nangaphandle. 

Nakuba i-Kalabasa itholakala emakethe unyaka wonke, amasha kakhulu angatholakala kuphela ebusika, lapho inkathi iphezulu kakhulu, futhi isidingo sithinta ukuphakama kwayo.

Isho ukuthini i-kalabasa?

I-Kalabasa yigama lesi-Filipino elibolekwe egameni leSpanishi elithi "calabaza," elisho ithanga.

Nakuba elithi “Calabaza” kuyigama elijwayelekile lanoma isiphi isikwashi sasebusika ngesi-Spanish, i-Kalabasa ibhekisela ku-squash othile otshalwa njalo futhi usetshenziswa e-Philippines.

Iphekwa kanjani iKalabasa?

Njengoba kunikezwe ukuthi iKalabasa ingenye yama-squashes avame ukutshalwa ePhilippines, bakwenze kwaba ukudla okuhlukahlukene kakhulu.

Bayipheka futhi bayiphake ngezindlela eziningi ezahlukene. Eqinisweni, ngaphezu kwengxenye yezindlela zokupheka zaseKalabasa zivela ePhilippines.

Ungayibhaka, uyisose, uyigazise, ​​uyisose, uze uyigoqoze uyithose. Kodwa-ke, lezi kuyindlela yokuzikhethela futhi engavamile yokupheka i-kalabasa.

Uma kukhulunywa ngezitsha zesiginesha eziphekwe neKalabasa, akuyona enye ngaphandle kwesidlo esidumile sikaPhilipino, ginataang kalabasa.

Kuyisitshulu esinobisi lukakhukhunathi, imifino, i-kalabasa squash, nezinongo ezithambile.

Isidlo esiphumayo siwukudla okunethezekile nokunethezeka okunengxube yokunambitha okunoshukela, okuhlinzekwa kahle kakhulu nelayisi.

Ungakwazi futhi ukufaka i-kalabasa kumapudding akho owathandayo, ophaya, isobho, noma izindlela zokupheka ezibiza i-butternut noma ithanga ngenxa yokunambitheka okufanayo nokuthungwa.

Uyini umsuka we-kalabasa?

Ngokuvumelana ne 'Umbiko we-Torrey Botanical Club,' I-Cucurbita moschata idabuka eMelika futhi ikhule endaweni cishe iminyaka eyi-5000-7500.

Amarekhodi emivubukulo asikisela ukuthi iCucurbita yayingumkhiqizo wezolimo oyinhloko waseMelika yasendulo kanye nomthombo oyinhloko wokudla okunomsoco wempucuko yangaphambi kwe-Columbian entshonalanga nenkabazwe.

Akuzange kukhulunywe nge-squash noma i-Cucurbita kunoma yikuphi ukudla emhlabeni jikelele, kuze kube ngu-1492, ngemva kokuhlasela kweSpain emazweni aseMelika.

Njengoba abaseSpain bethuthela eYurophu nakwezinye izifunda zomhlaba ngokuqhubeka nokunqoba, bahamba noCucurbita.

Ngokuhamba kwesikhathi, i-Cucurbita yaba isithako esivamile sokudla emhlabeni wonke futhi yaba nomthelela ekuphekeni okuningi, ukudla kwaseNyakatho Melika kanye ne-Philipino kwaba phezulu.

Baphinde banikeza igama elithi "Calabaza" ku-squash, igama elihlangene layo yonke iCucurbita Moschata, okwathi, ngokulungiswa okuncane, yaba "iKalabasa," ngokolimi lwasePhilipino.

Nakuba u-squash uhlulekile ukuba umkhiqizo oyinhloko wezolimo wanoma isiphi isifunda kuze kube manje, usenawo amandla okudlela kuzo zonke izindawo abantu baseSpain abake bahlala kuzo.

IPhilippines, iSpain yanamuhla, iMexico, namazwe aseNingizimu Melika ambalwa nje ongawabala.

Uyini umehluko phakathi kwe-kalabasa nethanga?

Nakuba i-Kalabasa kanye nethanga kungase kubukeke okufanayo ngeso elingajwayelekile, kuhluke kakhulu. Ukwenza iphuzu lami libe nemininingwane, ake sibheke umehluko wabo, ngamunye ngamunye:

Color

I-kalabasa inombala ogqamile oluhlaza okotshani, ovame ukugqitshwa ngophuzi.

Uma kuyi-squash evuthiwe, ngokuvamile uzobona umbala oluhlaza cishe ngokuphelele ophuzi.

Nokho, usazokwazi ukusho umehluko ngenxa yamabala aluhlaza acashile.

Ngakolunye uhlangothi, ithanga linombala ophuzi ohlanzekile ngaphandle kohlaza. Ungakwazi ukuyibona kalula uma ibekwe eduze kwe-kalabasa.

Ngaphezu kwalokho, uma kuqhathaniswa nokuma okungalingani kwe-kalabasa ngokuvamile, ithanga linomumo oyindilinga kakhulu, okwenza libonakale ngokushesha lapho libekwe eduze kwe-squash.

Skin

Ithanga linesikhumba esiqinile uma liqhathaniswa ne-kalabasa nanoma yimuphi u-squash. Lokhu kwenza amathanga abe nzima kakhulu ukuwasika.

Uma ungazange usike ithanga, ukuqala uhambo lwakho lokupheka nge-kalabasa kungase kube umqondo omuhle. Phela awukho umehluko omningi ekunambithekeni.

Okuqukethwe kwangaphakathi

Njengoba usika uvule i-kalabasa nethanga, uzobona ukuthi kokubili kunokuthungwa okufanayo. Nokho, okuhlukile umbala wabo. 

I-kalabasa evuthiwe iphuzi ngokusawolintshi, kuyilapho ithanga lisawolintshi ngaphakathi njengangaphandle.

Uma ubona noma yimuphi omunye umbala ngemva kokusika uvula noma yimuphi wabo, kusho ukuthi awukavuthwa ngakho-ke awukakulungeli ukupheka.

Ukutholakala

Amathanga avunwa ehlobo futhi atholakalela ukusetshenziswa ebusika kuphela.

Ngakolunye uhlangothi, i-kalabasa ikhulile futhi itholakala unyaka wonke, kungakhathaliseki ukuthi yisiphi isikhathi sonyaka.

Enye into enhle nge-kalabasa yukuthi ithatha indawo yethanga kuyo yonke iresiphi. 

Ngakho-ke noma ungenawo amathanga futhi iresiphi yakho ikubiza, ungahlala usebenzisa i-kalabasa ukuyishintsha.

Kungenjalo, ungasebenzisa futhi i-butternut squash ukuze ulungiselele izindlela zakho zokupheka ozithandayo.

Amaresiphi adumile angewona endabuko ongawenza nge-Kalabasa

I-Kalabasa iyi-squash enemisebenzi eminingi. Uma uthola izandla zakho kokukodwa, kukhona izitsha eziyikhulu ezahlukene ongazenzela kuzo, futhi isikhathi ngasinye, zizonambitha okumnandi.

Okulandelayo amanye amaresiphi amahle, angewona-avamile ane-kalabasa okudingeka uzame manje! Into engcono kakhulu ngabo? Ungawenza ngawo womabili ama-squash amasha nasele.

I-Ravioli egcwele u-squash

I-Ravioli ingagcwaliswa ngezithako eziningi ezahlukene ukuze inikeze ukunambitheka okuthakazelisayo. Futhi phakathi kwalabo, i-squash ibilokhu iphakathi kwezithandwa kakhulu.

Yibeke nge-parmesan ushizi ogayiwe, futhi akukho okumnandi kakhulu.

I-Kalabasa, ingulube, no-anyanisi bake

Nokho, i-kalabasa, noma ama-squash ngokuvamile, asetshenziswa kangcono njengezitsha eziseceleni ngenxa yephrofayili yawo ephansi yamaprotheni.

Nokho, lapho ubhakwa namakhekhe engulube, u-anyanisi obomvu, nama-thyme chop, uyoba nokudla okunomsoco, okumnandi nokunephunga elimnandi. Kufanele uyizame kanye.

I-squash egazingiwe

Akukho lutho oluzwakala lungcono kunesobho elimnandi ngobusuku obubandayo basebusika. Uma une-kalabasa esele, yihlanganise nomhluzi wemifino, u-anyanisi, nenqwaba yezinongo, kanye ne-voila!

Unesobho lemifino elimnandi ongalijabulela. Into engcono kakhulu? Ungayenza nganoma yisiphi isikwashi, kungakhathaliseki ukuthi i-kalabasa noma cha.

I-Squash risotto

I-Risotto iwukudla okuyisisekelo kwase-Italy okujatshulelwa unyaka wonke nganoma yiziphi izithako zesizini ongazithola, nama-squashes anjalo.

Vele ubilise i-kalabasa, uyigoqe elayisi, bese uyihlobisa ngamahlamvu athile. Kungase kube okunye kokudla okunethezekile okuthandayo.

I-Mashed kalabasa

Wake wazama i-ginataang kalabasa? Uma kunjalo, kungenzeka ukuthi awukazami i-ginataang ene-kalabasa ecubuziwe.

Singakutshela kusengaphambili ukuthi kungenza umlingo esitsheni esimnandi.

Ngokuzayo lapho wenza i-ginataang ekhaya, yenza umzamo owengeziwe bese ugoqa u-squash esikhundleni sokuwusika ube izingcezu. Uzothanda ukuthi ama-flavour angachazwa kanjani.

Kalabasa dip

Konke kunambitheka kangcono ngediphu eliwugqinsi nelimnandi.

Thuthukisa ukunambitheka kwengulube oyikhonzile ethosiwe ngokujulile, ukudla kwasolwandle, ama-crackers, kanye nokudla okulula ngesikwashi esigayiwe esimnandi eceleni.

Yini ehambisana kahle ne-kalabasa?

Ifika ngempela ngenkathi, kanye nendlela opheka ngayo i-kalabasa.

Ngokuvamile, i-kalabasa ibhekwa njengokumataniswa okuhle nezitsha ezinamaprotheni amaningi ngenxa yephrofayili yayo ephansi ngokuvamile kanye nokunambitha okukodwa.

I-flavour enesibindi yezidlo zamaprotheni ayicwengisisi kuphela ukunambitheka okuphelele kwe-squash kodwa futhi ikuhlinzeka ngamaprotheni adingeka kakhulu ukuze ufeze izidingo zomzimba wakho.

Ezinye izitsha ezivame ukubhangqwa ne-kalabasa (ngaphakathi nangaphandle kwe-Philipines) zihlanganisa inkukhu ebabayo egazingiwe, i-kebab yenkomo, i-curries yewundlu, iwundlu elithosiwe, kanye nezilwane zasolwandle.

I-Kalabasa ivame ukukhonzwa njengediphu kweziningi zalezi zitsha.

Izinzuzo zezempilo ze-kalabasa

Ngaphandle kweqiniso lokuthi i-kalabasa ihlonishwa ngokuguquguquka kwayo njenganoma yimuphi omunye u-squash, futhi ithandwa ngezinzuzo zayo zezempilo ezimangalisayo.

Icebile kuwo wonke amavithamini namaminerali abalulekile ukondla umzimba wakho ngaphakathi nangaphandle.

Okulandelayo ezinye zezinzuzo ezibalulekile ezihlobene nokudla i-kalabasa njalo:

Ingase ivimbele izinkinga ezihlobene neminyaka

I-Kalabasa iwumthombo ocebile we-carotenoid, ohlanganisa i-beta-carotene, i-lutein, i-zeaxanthin, ne-lycopene. 

Ucwaningo ibonisa ukuthi umphumela ohlangene wale carotenoid ungawehlisa kakhulu amathuba okuba nezinkinga zempilo ezihlobene nobudala. 

Lokho kufaka phakathi ukuwohloka kwe-macular (isifo samehlo esenza ukungaboni kahle kwakho okumaphakathi), izifo ze-neurodeergenerative njenge-Alzheimer's, nesifo senhliziyo.

 Ngaphezu kwalokho, zisiza futhi ukuqinisa amasosha omzimba ngokumelene nezimo ezihlukahlukene.

Kungasiza ekugayeni ukudla nasekuvimbeleni isifo sikashukela

I-Kalabasa inenkomba ye-glycemic ephansi kakhulu, ebalulekile ekugcineni amazinga kashukela egazini.

Nokho, okubalulekile inani elanele le-fiber elitholakala ku-squash, elihlanganisa ne-pectin.

I-Pectin isiza umzimba ekugayeni ukudla.

Iba yinto efana nejeli uma ihlangana namanzi, isiza ukuthambisa indle futhi isenze sidlule emgudwini wokugaya ukudla ngokushesha.

Ngaphezu kwalokho, i-pectin isiza ukulawula amazinga kashukela-insulin emzimbeni.

A isifundo selabhu kumagundane kuqinisekisile ukuthi i-pectin ephezulu emzimbeni isiza ukukhulisa ukubekezelelana komzimba ezifweni ezihlobene nokwanda koshukela, njenge-type-II yesifo sikashukela.

Ingase ithuthukise umbono

Uyazi ukuthi isikwashi esisodwa siqukethe ngaphezu kuka-400% wesidingo sakho sansuku zonke sikavithamini A? Kungase kube nzima ukukukholelwa, kodwa kuyiqiniso.

Njengoba kushiwo, ama-squashes acebile kakhulu kuma-carotenoids, kuhlanganise ne-beta-carotenoids.

I-Beta-carotenoid iwuhlobo lwe-carotenoid umzimba oyihlukanisayo bese uyiguqulela kuvithamini A, obalulekile ekugcineni umbono wakho.

Ngokudla i-kalabasa, uthola kokubili i-vitamin A eqondile nengaqondile, eqinisekisa ukuthi amehlo akho aphephile kunoma yiziphi izifo esikhathini esizayo.

Kungasiza ekunciphiseni isisindo

Inkomishi ye-kalabasa iqukethe cishe ama-calories angu-36, amagremu angu-7 wama-carbs, namafutha angaphansi kwegremu elilodwa.

Lokhu kuyenza icishe ingabi namafutha futhi ingakusiza kakhulu uma udla imifino futhi ufuna okuthile okumnandi nokunempilo.

Amakholori ambalwa i-kalabasa enawo nawo atholakala kuma-carbohydrate amancane atholakala ngaphakathi.

Ingasiza ekuvimbeleni umdlavuza

I-carotenoids etholakala ku-kalabasa, ngaphandle kokusiza ukugaya nokugcina unesifo sikashukela, futhi inemiphumela elwa ne-oxidant emzimbeni.

Ikuvikela kunoma yibuphi ubuthi obungaba nomthelela ekwakhiweni kwamangqamuzana omdlavuza emzimbeni.

Ama-squash futhi anenani elifanele likavithamini C, odlala indima enkulu ekuvimbeleni ukuguga ngaphambi kwesikhathi kanye nokuphindaphindeka kwamangqamuzana omdlavuza emzimbeni.

Ngaphezu kwalokho, inani elihle likavithamini A liqinisekisa amathuba aphansi okuba nomdlavuza womlomo nomdlavuza wamaphaphu.

Ingabe ikhona imiphumela emibi yokudla i-kalabasa?

Ngokuvamile, i-kalabasa iyimifino enomsoco kakhulu engenayo imiphumela emibi empilweni yakho.

Nokho, kufanele uhlole udokotela uma ubhekana nokuluma kwamehlo noma ukuqubuka kwesikhumba ngemva kokupheka nokudla u-squash.

Ungase ungezwani nama-squashes namathanga.

Isiphetho

Ukudla kwasePhilippines kwaziwa ngamaresiphi ahlukile kodwa alula futhi amnandi, futhi ingxenye enhle yawo yenziwe ngama-squash, ikakhulukazi, i-kalabasa.

Kodwa-ke, okwenza kube ngcono ukuguquguquka kwe-kalabasa, ikhono layo lokuhlanganisa zonke ukudla ngezindlela eziyikhulu ezihlukene.

I-flavour entekenteke yesikhangiso esihlukile sokwakheka kwayo kuyenza ibe ukukhetha okuhle kukho konke ukudla, kungakhathaliseki ukuthi isobho lakho eliyintandokazi noma enye i-stir-fry.

Kulesi sihloko, sizame ukumboza konke odinga ukukwazi mayelana ne-kalabasa, kusukela egameni layo kuya ekubalulekeni kwayo kwezokwelapha nokusetshenziswa njengokudla okuvamile emhlabeni jikelele.

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.