Ukhukhamba: Izithelo noma Imifino? Kwembulwa Impendulo Emangazayo

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe Agasti 25, 2022

Ukhukhamba luyimifino emihle yasehlobo, kodwa uyazi konke ngawo?

Ikhukhamba (Cucumis sativus) isitshalo esitshalwa kakhulu emndenini we-gourd Cucurbitaceae. Kuwumvini onwabuzelayo othela i-cylindrical izithelo ezisetshenziswa njengemifino yokupheka. Kunezinhlobo ezintathu eziyinhloko zekhukhamba: i-slicing, pickling, ne-burpless. Ngaphakathi kwalezi zinhlobonhlobo, kuye kwavela izinhlobo eziningana zama-cultivars. Ikhukhamba lidabuka eSouthern Asia, kodwa manje selimila emazwenikazi amaningi. Izinhlobo eziningi ezahlukene zithengiswa emakethe yomhlaba.

Ukhukhamba yimifino eluhlaza esetshenziswa kumasaladi, amasemishi, nezinye izitsha. Zivame ukucwiliswa futhi zisetshenziswe njengokuhlobisa. Bamndeni owodwa nosquash, amakhabe, namathanga. Anama-kilojoule aphansi kodwa agcwele amanzi kanye ne-fiber.

Ake sibheke konke ukhukhamba angakwenzela kona.

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

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Izici Eziningi Zekhukhamba

Kunezinhlobo eziningi ezahlukene zamakhukhamba, ngalinye linesimo salo esihlukile, ubukhulu, kanye nephrofayili ye-flavour. Ezinye zezinhlobo ezivame kakhulu zamakhukhamba zihlanganisa:

• Amakhukhamba esiNgisi: Lawa made futhi mancane kunezinye izinhlobo zamakhukhamba futhi avame ukuthengiswa ekugoqweni kwepulasitiki.
• Ama-Pickling ukhukhamba: Lawa mancane futhi ane-bumpy texture. Ngokuvamile zisetshenziselwa ukwenza ama-pickle.
• Amakhukhamba asePheresiya: Lawa mancane futhi anokunambitheka okumnandi kunezinye izinhlobo zamakhukhamba.
• Amakhukhamba e-Kirby: Lawa avame ukutholakala ezitolo zasendaweni futhi mancane kunamakhukhamba esiNgisi.

Indlela Yokulungisa Futhi Udle Ukhukhamba

Ukhukhamba uvame ukudliwa eluhlaza, kungaba ngokwawo noma kumasaladi. Zingabuye zifakwe emanzini anosawoti noma zisetshenziselwe ukwakha izitsha ezihlukahlukene eziyingqayizivele. Lapho ulungiselela ukhukhamba, kubalulekile ukuqaphela ukuthi isikhumba nembewu yimithombo ebaluleke kakhulu ye-fiber kanye nezakhamzimba. Ngakho-ke, kungcono ukushiya isikhumba futhi udle lonke ikhukhamba noma nini lapho kungenzeka.

Iqhaza Lamakhukhamba Ekucubunguleni Ukudla

Ukhukhamba avame ukusetshenziswa ekucubunguleni ukudla, ikakhulukazi ekukhiqizeni ukhukhamba. Phakathi nenqubo yokukhetha, ukhukhamba ucwiliswa ngesisombululo sikaviniga, usawoti kanye nezinye izinongo. Lokhu kusiza ukukhulisa impilo yabo yeshalofu futhi kudale iphrofayili ye-flavour eyingqayizivele.

Ukhukhamba wase-Asia: Iresiphi Emnandi futhi Elula

Uma ukhukhamba esesikiwe, sekuyisikhathi sokuwahambisa. Le recipe i-vegan futhi idinga izithako ezimbalwa kuphela:

• Indebe yamanzi engu-1/4
• 1/4 indebe ye-apula cider uviniga
• 1 isipuni sikashukela
• 1/2 isipuni sikasawoti
• 1/4 isipuni sikapelepele omnyama
• 1 u-anyanisi omncane, osikiwe kahle

Nansi indlela yokugcoba ama-cucumber:

• Endishini encane, hlanganisa amanzi, i-apula cider uviniga, ushukela, usawoti kanye nopelepele omnyama.
• Gcoba kuze kube yilapho ushukela uchitheka ngokuphelele.
• Faka u-anyanisi osikiwe enhlanganisweni ugovuze.
• Faka ukhukhamba osikiwe engxenyeni bese ugoqa aze agqoke ngokuphelele.
• Beka ingxube eceleni okungenani imizuzu engu-30 ukuvumela ukhukhamba ukuthi uhambe.

Thola Ubuciko Ekhishini: Ungapheka Kanjani Ngamakhukhamba

Ngaphambi kokuba uqale ukupheka ngamakhukhamba, kubalulekile ukwazi ukuthi ungawalungiselela kanjani kahle. Nazi ezinye izindlela zokukusiza ukuthi uqalise:

• Hlanza ikhukhamba ngokuyihlanza ngaphansi kwamanzi agobhozayo bese uyimbambatha ngethawula lephepha.
• Uma ikhukhamba linembewu, yinqume ngobude bese usebenzisa isipuni ukukhipha imbewu.
• Uma usebenzisa amakhukhamba angenambewu, mane uwasike abe izingcezu noma ama-crescent.
• Uma uhlela ukugcoba noma uku-sautéing ukhukhamba, usike ube yizingcezu eziwugqinsi ukuze uvimbele ukuthi angabi thambile kakhulu.
• Ezitsha ezidinga ikhukhamba elipholile nelisha, zisike zibe izingcezu ezincane noma ama-cubes futhi uzibeke eceleni endishini yamanzi abandayo ukuvimbela ukushisa okukhulu ekuphekeni.

Ukunciphisa Ingozi Yokumunyu

Ukhukhamba ngezinye izikhathi angaba nokunambitheka okubabayo, kodwa zikhona izindlela zokunciphisa le ngozi. Nazi ezinye izindlela zokusiza:

• Khipha amanzi amaningi futhi unciphise ukufutheka ngokufaka ukhukhamba usawoti. Mane uphonsa ukhukhamba osikiwe ku-colander ne-isipuni sikasawoti bese uwayeka ahlale imizuzu engu-30. Wahlanza ngaphansi kwamanzi abandayo bese uwambambatha ome ngamathawula ephepha.
• Enye indlela yokunciphisa ukufutheka ukukhipha imbewu, njengoba ivame ukuba yingxenye ebabayo kakhulu yekhukhamba.

Ukwengeza ukhukhamba ohlelweni lwakho lokudla

Ukhukhamba iyisithako esiguquguqukayo esingangezwa ezitsheni eziningana. Nawa amanye amathiphu angakusiza wengeze ukhukhamba ohlelweni lwakho lokudla:

• Sebenzisa ukhukhamba njengokudla okunempilo ngokuwasika abe izingcezu bese ufaka isifafazo sikasawoti.
• Engeza ukhukhamba osikiwe emanzini akho ukuze uwanikeze ukunambitheka okuqabulayo.
• Sebenzisa ukhukhamba esikhundleni sama-chips noma ama-crackers lapho ucwilisa ku-hummus noma amanye amadiphu.
• Ukuze uthole isidlo esisheshayo nesilula, uphonsa ukhukhamba osikiwe nge-isipuni samafutha noviniga.
• Ukuze uthole ikhilogremu yamakhukhamba, engeza isipuni sikasawoti bese uwayeka ahlale imizuzu engu-30 ngaphambi kokuwahlanza ngaphansi kwamanzi abandayo bese uwambambatha omile ngamathawula wephepha. Lokhu kuzosiza ukunciphisa amanzi amaningi futhi kuvimbele isidlo sakho ekubeni sibe namanzi kakhulu.

Ukhukhamba angase abonakale njengesithako esilula, kodwa angenza umehluko omkhulu ekuphekeni kwakho. Ngalawa macebiso nezindlela, ungathola ubuciko ekhishini futhi usebenzise ngokugcwele le mifino enempilo futhi emnandi.

Izizathu eziyisi-7 zokuthi kungani ukhukhamba eyindlunkulu yezinzuzo zezempilo

1. Ukhukhamba angasiza ekuvimbeleni umonakalo obangelwa kushisa

Ngezinsuku ezishisayo zasehlobo, kubalulekile ukugcina umzimba wakho ugcwele amanzi. Ukhukhamba ungumthombo omuhle kakhulu wamanzi, aqukethe cishe u-96% wamanzi. Ukudla ukhukhamba njalo kungakusiza ukuthi uhlale uhlanzekile futhi uvimbele umonakalo obangelwa ukushisa kwesimo sezulu.

2. Ukhukhamba alayishwe i-fiber, okwenza abe isengezo esihle kakhulu ekudleni kwakho

I-fiber ibalulekile ekugcineni uhlelo lokugaya ukudla olunempilo. Ukhukhamba ungumthombo omkhulu we-fiber, nekhukhamba elilodwa eliphakathi nendawo eliqukethe cishe amagremu angu-2 we-fiber. Ukwengeza ukhukhamba ekudleni kwakho kungakusiza uzizwe wanelisekile futhi uthuthukise impilo yakho yokugaya.

3. Ukhukhamba aqukethe izinhlanganisela ezingasiza ukwehlisa ingozi yezifo ezithile

Ukhukhamba aqukethe izinto ezibalulekile ezifana ne-flavonoids, i-lignans, ne-triterpenes eziye zaxhunyaniswa nengozi ephansi yezifo ezithile. Lezi zinhlanganisela zinemiphumela ye-antioxidant ne-anti-inflammatory engavikela umzimba wakho emonakalweni futhi ithuthukise impilo yakho yonke.

4. Ukhukhamba anama-kilojoule aphansi futhi anezakhi eziningi zokudla, okuwenza abe ukudla okufanele kokunciphisa umzimba

Uma ubheke ukunciphisa umzimba, ukhukhamba uwukudla okuhle kakhulu ongakwengeza ekudleni kwakho. Anama-kilojoule aphansi, nekhukhamba elilodwa eliphakathi nendawo eliqukethe amakholori angu-16 kuphela. Ukhukhamba nawo anezakhamzimba eziningi, okuhlanganisa uvithamini K, uvithamini C, ne-potassium, okuwenza abe isengezo esinamandla kunoma yiluphi uhlelo lokulahlekelwa isisindo.

5. Ukhukhamba ungasiza ekulawuleni amazinga kashukela egazini

Ukhukhamba aqukethe ama-carbohydrate kanye ne-glucose engasiza ekulawuleni amazinga kashukela egazini. Futhi ziwumthombo omuhle we-fiber encibilikayo, engabambezela ukumuncwa kukashukela egazini. Ukwengeza ukhukhamba ekudleni kwakho kungakusiza ukuthi ulawule amazinga kashukela egazini futhi unciphise ingozi yezinkinga zempilo ezihlobene.

6. Ukhukhamba uthatha indawo enhle yokudla okunoshukela omningi

Uma ufuna ukudla okulula okunempilo okuzokwanelisa izinyo lakho elimnandi, ukhukhamba uyisinqumo esihle kakhulu. Zinoshukela omncane, nekhukhamba elilodwa eliphakathi nendawo eliqukethe amagremu angu-3.5 kuphela kashukela. Ukudla ukhukhamba esikhundleni sokudla okunoshukela omningi kungakusiza unciphise ukudla kwakho ushukela futhi uthuthukise impilo yakho yonke.

7. Ukhukhamba udlala indima ebalulekile ekuthuthukiseni impilo yenhliziyo

Ukhukhamba unenhlanganisela ebizwa ngokuthi i-cucurbitacin, eye yaxhunyaniswa nengozi ephansi yesifo senhliziyo. Le nhlanganisela inemiphumela elwa nokuvuvukala enganciphisa ukuvuvukala emzimbeni, isici esiyinhloko ekuthuthukiseni isifo senhliziyo. Ukwengeza ukhukhamba ekudleni kwakho kungasiza ukuthuthukisa impilo yenhliziyo yakho futhi kunciphise ingozi yezinkinga zempilo ezihlobene.

Sengiphetha, ukhukhamba anothe ngendlela emangalisayo ngemisoco futhi anikeza izinzuzo eziningi zezempilo. Kungakhathaliseki ukuthi uyawasika futhi uwangeze esaladini lakho noma uwajabulele njengokudla okulula, ukhukhamba awusengezo esinamandla kunoma yikuphi ukudla. Ngakho ngokuzayo uma usesitolo segrosa, qiniseka ukuthi ucosha ukhukhamba bese uqala ukuvuna izinzuzo!

Isiphetho

Ukhukhamba yisithelo esimnandi nesiqabulayo esingasetshenziswa ezitsheni ezihlukahlukene. Ziwumthombo omuhle kakhulu wamanzi kanye nefayibha, futhi aqukethe izinhlanganisela ezikusiza uzizwe wanelisekile futhi uthuthukise impilo yakho yokugaya ukudla.

Ngakho-ke, ungesabi ukwengeza ukhukhamba ekudleni kwakho!

Bheka incwadi yethu entsha yokupheka

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

Yizame mahhala nge-Kindle Unlimited:

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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.