Acorn Squash: Nānā, Pōmaikaʻi, a Pehea e kuke ai

Anter

• He aha ka ʻākala acorn?
• ʻAiʻai palaʻai acorn
• ʻO nā pono olakino o ka ʻākala acorn
• Hoʻopili ʻia me nā mea momona nui
• Kahi kumu maikaʻi o nā antioxidants
• Paipai i ke olakino digestive
• Pale aku ai i kekahi mau maʻi
• Pehea e hoʻohui ai i ka ʻoka acorn i kāu papaʻai
• Ke laina lalo

Me ke kala momona a me ka ʻono ʻono, acash squash e hana ai i kahi koho ʻōniʻoniʻo.

ʻAʻole ia wale ka mea ʻono akā pūka pū me nā mea momona. Hoʻohui, hāʻawi paha ia i nā pono olakino olakino.

Loiloi kēia ʻatikala i ka palaʻai acorn, me kāna meaʻai, nā pono, a me nā hoʻohana ʻana i ka culinary

He aha ka ʻākala acorn?

ʻO ka palaʻai Acorn kahi ʻano o ka palaʻai hoʻoilo i pili i ka ʻohana Cucurbitaceaeor ipu, a ʻo ia hoʻi ka paukena, butternut squash, a me zucchini ().

He ʻano acorn kona e like me ka ʻili paʻa e hiki ke ʻokoʻa i ke kala mai ka ʻōmaʻomaʻo ʻeleʻele a i ke keʻokeʻo. Eia nō naʻe, he ʻōmaʻomaʻo ʻeleʻele nā ​​ʻano ulu ulu pinepine a loaʻa pinepine i kahi ʻalani alani nani i luna.

Loaʻa ka ʻono, ʻalani-ʻalani i ka ʻiʻo acorn i loaʻa kahi ʻono iki. Ua ulu lākou i nā ʻāina he nui a puni ka honua akā makemake nui ʻia ma ʻAmelika ʻĀkau.

ʻOiai ua hoʻohālikelike ʻia lākou me he hua lā, ua manaʻo ʻia lākou he starchy mea kanu a hiki ke hoʻohana like ʻia me nā mea kanu ʻēmiu kiʻekiʻe, e like me kaʻuala, butternut squash, a me kaʻuala.

Hoʻomaikaʻi pū ʻia lākou e nā mahiʻai o hope, no ka mea maʻalahi lākou i ka ulu a hiki ke mālama ʻia a hiki i hoʻokahi mahina ke hōʻola pono a mālama ʻia, e hāʻawi ana i kahi kumuwaiwai momona i nā manawa ke loaʻa ʻole nā ​​mea kanu hou.

ʻAiʻai palaʻai acorn

E like me nā huaʻai hoʻoilo, he momona ka acash squash, e hāʻawi ana i kahi kumu waiwai o nā wikamina, nā minelala, a me nā fiber.

Hoʻokahi kīʻaha (205 gram) o ka moʻa ʻai acorn i hāʻawi ʻia ():

• Kalepona: 115
• Kāpena: 30 gram
• Kumuʻiʻo: 2 gram
• Puluniu: 9 gram
• Provitamin A: 18% o ka Daily Value (DV)
• ʻO Vitamin C: 37% o ka DV
• Thiamine (wikamina B1): 23% o ka DV
• Pyridoxine (wikamina B6): 20% o ka DV
• Folate (wikamina B9): 10% o ka DV
• Hao: 11% o ka DV
• Makanekiuma: 22% o ka DV
• Pālima: 26% o ka DV
• Manganese: 25% o ka DV

ʻOiai haʻahaʻa ka ʻiʻo kalakeke i ka acorn, ua piha me nā huaora like ʻole.

ʻOi aku ke kiʻekiʻe i loko o ka huaora C, kahi mea momona i hoʻoheheʻe ʻia e ka wai e hāpai i ke olakino ʻōnaehana e ke kākoʻo ʻana i ka hana o ke aʻa pale a me ka pale ʻana i nā microbes ().

He kumuwaiwai maikaʻi loa ia o nā huaora B, i pili i ka hana ʻana a me ka metabolism o ke koko ʻulaʻula, a me nā electrolytes magnesium a me ka potassium, nā mea koʻikoʻi no ka hana muscle a me ke kahe o ke kaomi ()

Hoʻohui ʻia, ʻulima ka ʻākala acorn me ka puluniu, kahi mea pono e pono ai no ka digestion olakino a he kuleana nui i ka pale ʻana i ka maʻi ().

ʻO ka palaʻai Acorn kahi momona momona o ka hoʻoilo i haʻahaʻa i nā calorie akā piha pū me nā mea momona, e like me ka wikamina C, potassium, a me ka magnesium.

ʻO nā pono olakino o ka ʻākala acorn

Ma muli o kona ʻike kino, hāʻawi ka ʻākala acorn i kekahi mau pono olakino maikaʻi.

Hoʻopili ʻia me nā mea momona nui

ʻO ka acash squash kahi koho momona momona momona.Loaʻa ka waiwai i nā wikamina a me nā minelala he nui e hāpai i kou olakino ma nā ʻano like ʻole.

Hoʻopiha ʻia ka ʻalani ʻalani ʻalani o ka ʻākala acorn me ka wikamina C, provitamin A, B mau huaʻai, potassium, magnesium, hao, a me nā manganese, nā mea āpau āpau no ke olakino.

ʻAʻole like me nā kumu wai kāpili i hoʻomaʻemaʻe ʻia e like me ka laiki keʻokeʻo a me ka pasta keʻokeʻo, kahi kumulāʻau acorn kahi kumu maikaʻi loa o ka fiber, kahi e hoʻolohi ai i ka digestion, kōkua i ka hoʻoponopono ʻana i nā pae kō kō, a paipai i nā manaʻo o ka piha ().

Kahi kumu maikaʻi o nā antioxidants

Hoʻouka ʻia ka ʻoka acorn me nā antioxidants, nā mea hoʻohui e pale aku i ka hōʻino ʻana o ke kelepona. Hōʻike ʻia nā papaʻai kiʻekiʻe i loko o nā antioxidant e hōʻemi i kou makaʻi i nā ʻano maʻi maʻamau, e like me ka maʻi puʻuwai a me kekahi mau maʻi ʻino ().

He waiwai nui ia i nā pigment mea kanu i kapa ʻia carotenoids, nona nā hopena antioxidant mana. I ka ʻoiaʻiʻo, ma hope o nā kāloti, ʻo ka ʻulala hoʻoilo e like me ka ʻano acorn ke kumu nui o ka carotenoid alpha carotene ().

ʻO nā papaʻai waiwai i loko o nā carotenoids i loaʻa i ka ʻākala acorn, e like me ka alpha carotene, beta carotene, a me zeaxanthin, hiki ke pale aku i ka maʻi diabetes type 2, cancer cancer, penurunan noʻonoʻo a me nā maʻi pili i ka maka (,,).

Ma waho aʻe o nā carotenoids, kiʻekiʻe ka acash squash i ka wikamina C, a hāʻawi pū kekahi i nā waiwai antioxidant ikaika ().

Paipai i ke olakino digestive

Hoʻopiha ʻia ka ʻākala acorn me nā olonā soluble a me insoluble. ʻOiai he ʻokoʻa kā lākou mau hana i kou kino, pāʻani nui nā mea ʻelua i ke olakino digestive.

Hoʻohui ka pulupulu āpau i ka nui i kāu pahu i ka wā e palupalu ai ka fiber soluble iā lākou, e pale ana i ka paʻa ʻana a me ke kākoʻo ʻana i ka neʻe ʻana o ka ʻōpū ().

Kōkua pū nā ʻano ʻelua i ka bacteria bacteria e noho ana i kou ʻōpū i ʻike ʻia he probiotics. ʻO ka loaʻa ʻana o kahi microbiome ʻōpū maikaʻi e hoʻoikaika ai i kāu ʻōnaehana pale a pale i nā maʻi ().

Hoʻohui, hōʻike i ka noiʻi e ʻai pono nā papaʻai momona i nā hua momona a me nā mea kanu e like me ka ʻākala acorn e pale aku ai i ka paʻa paʻa ʻana, ka maʻi ʻaʻai kala, a me nā maʻi huhū huhū (IBS) (,,).

Pale aku ai i kekahi mau maʻi

ʻO ka hoʻohui ʻana i ka palaʻai acorn i kāu papaʻai he ala akamai ia e pale ai i kou olakino holoʻokoʻa, ʻo ka hoʻonui ʻana i kāu lawe ʻana i ka mea kanu i hoʻoliʻiliʻi paha i kou makaʻi i nā maʻi maʻi he nui.

ʻOiai e nele ana ka noiʻi ʻana i nā pono o ka huaʻai acorn kikoʻī, kākoʻo nui i nā waiwai e hoʻolauleʻa olakino nei i nā mea ʻai.

Kōkua nā mea ʻai momona i ka hoʻohaʻahaʻa i nā maʻi maʻi o ka naʻau, e like me ke kiʻekiʻe o ke koko a me nā kiʻekiʻe kolesterol LDL (ʻino). Hoʻohui, pale paha lākou i ka atherosclerosis, kahi kūkulu plake i loko o kou mau aʻa e hoʻonui ai i kou makaʻi o ka puʻuwai a me ka hahau ʻana ().

Hoʻohui ʻia, hiki i nā papaʻai momona i ka hana e like me ka acash squash ke kōkua i ka pale ʻana i nā maʻi neurodegenerative e like me ka maʻi o Alzheimer a hoʻonui ʻia paha i ke ola holoʻokoʻa ().

ʻO ka mea hou aku, ʻo ka poʻe e ʻai ana i nā mea kanu hou aku e kaupaona i ke kaupaona ma mua o ka poʻe e ʻai i nā lau liʻiliʻi. ʻO ka momona a obesity paha ka mea e hoʻonui ai i kou makaʻu i nā ʻano olakino he nui, e like me ka maʻi puʻuwai, ka maʻi kō, a me kekahi mau maʻi ʻaʻai (,,).

ʻO ka hoʻohui ʻana i ka ʻākala acorn i kāu papaʻai hiki ke hoʻomaikaʻi i kou olakino ma nā ʻano he nui a hoʻēmi i kou makaʻu i ka hoʻomohala ʻana i nā kūlana mau, me nā maʻi puʻuwai a me nā neurodegenerative.

Pehea e hoʻohui ai i ka ʻoka acorn i kāu papaʻai

Ma waho aʻe o ka hāʻawi ʻana i nā ʻano pono like ʻole o ke olakino, he ʻono a maʻalahi hoʻi ka pūkana acorn.

Hiki ke hoʻohana ʻia ma ke ʻano he kumu wai kūpuna olakino a kuapo ʻia i loko no nā mea kanu starchy ʻē aʻe, e like me kaʻuala, ʻuala, butashut squash, a me ka paukena.

Ma muli o ka ʻoluʻolu, ʻono iki o ka nutty, ʻono ka palaoa acorn i mea hoʻohui maikaʻi loa i nā ipu ʻono a ʻono hoʻi.

Hiki ke hoʻomoʻa a hoʻomoʻa ʻia i ka umu, a hoʻomoʻa ʻia i ka hawewe no kahi ipu ʻaoʻao wikiwiki.

ʻO kekahi o nā ala e makemake nui ʻia e hoʻomākaukau i ka ʻākala ka ʻokiʻoki iā ia i ka hapalua, huki i nā ʻanoʻano, kāpī ʻia me ka aila ʻoliva, a laila hoʻomoʻa i nā hapalua i ka umu ma 400 200 (200 cut) ʻoki i ka ʻaoʻao a ʻoluʻolu no kahi 35-45 mau minuke.

Hiki ke ʻokiʻoki i ka ʻākala acorn i loko o nā ʻāpana lahilahi a kālua ʻia, kahi e palupalu ai i ka ʻili, e ʻai ai. ʻO ka ʻai ʻana i ka ʻili o ka ʻākala acorn hiki ke hoʻonui i ka momona o ka mea kanu, ʻoiai ka ʻili i piha me ka fiber a me nā antioxidants ().

Eia kekahi mau ala maʻalahi a ʻono hoʻi e hoʻopili i ka ʻumeke acorn i kāu papaʻai.

• E kīloi i nā cubes i hoʻomoʻa ʻia i ka salakeke no ka hoʻonui ʻana i ke kala.
• E hoʻohana i ka palaʻai acorn puréed ma kahi o kaʻuala a i ʻole kaʻuala no ka paʻi ʻana i nā pai, nā berena, a me nā muffins.
• ʻO nā ʻāpana kalaiwa acorn me ka quinoa i kuke ʻia, nā hua ʻumeke, nā cranberry, a me nā tī kao no kahi ʻono ʻaina vegetarian ʻono.
• Hoʻohui i nā ʻāpana o ka pala kalima i hoʻomoʻa ʻia me ka caramelized me nā hua pomeraite, nā ʻāpala i kālai ʻia, a me nā arugula no kahi saladi kū hoʻokahi.
• Hoʻomoʻa ʻo Mash i ka palaʻai acorn me kahi aila ʻoliva, paʻakai, a me ka pepa no kahi ʻono ʻono i nā ʻuala kuʻi kuʻuna.
• Hoʻohui i ka palaʻai acorn i kuke ʻia me ka waiū niu, ka pauka protein vanilla, ke kinamona, ka wai ʻalemona, a me nā ʻāpana maiʻa i paʻahau ʻia no kahi mea hoʻopihapiha hoʻopiha.

Nui a hewahewa nā ala e leʻaleʻa ai i ka ʻulika acorn. E hoʻāʻo e hoʻohana i kēia ka palaʻai hoʻoilo ma kahi o kāu go-to starchy lauʻai e hoʻonui i nā ʻano ʻē aʻe i kāu mau meaʻai.

He mea maʻalahi ka squash squash a hiki ke hoʻohana ʻia ma kahi o nā mea kanu starchy ʻē aʻe i nā mea ʻono a me ka ʻono hoʻi.

Ke laina lalo

Nui ka momona o ka ʻākala acorn i ka meaʻai, e like me ka puluniu, wikamina C, potassium, a me ka magnesium.

Hāʻawe pū kekahi ia i nā mea kanu waiwai maikaʻi he nui, e like me nā antioxidant carotenoid.

A ʻo kahi hopena, hiki i ka squash acorn ke hoʻolauna i ke olakino holoʻokoʻa a pale aku i kekahi mau maʻi kūmau e like me ka maʻi puʻuwai a me ka maʻi diabetes 2.

ʻO ka mea hou aku, ʻo kēia ʻōpala hoʻoilo aniani ka mālamalama kahi mea hana i hoʻohui i ka hoihoi a me ka ʻono i nā mea ʻono a me ka ʻono hoʻi.