ʻO nā pono olakino o ka Butternut Squash e hāʻule ai ʻoe no kēia meaʻai o ke kau
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- He aha ka butternut squash?
- ʻOiʻo Nutrition Butternut Squash
- Nā Pōmaikaʻi Ola ʻO Butternut Squash
- Paipai i ka digestive olakino
- Mālama i ke kō kō
- Mālama i ka Ola Maka
- Kākoʻo i ka hana Immune
- Kōkua i ka pale ʻana i ka maʻi puʻuwai
- Hoemi i ka makaʻu o ka maʻi ʻaʻai
- Hoʻonui i ke olakino iwi
- Pehea e ʻoki ai a e ʻai ai i ka ʻāʻī
- Nānā no
ʻOiaʻiʻo, ʻo ka paukena ka *keiki ʻoluʻolu* o nā meaʻai hāʻule, akā, mai poina e pili ana i ka ʻōpuʻu butternut. ʻIke ʻia no kona ʻalani ʻalani a me ka momona pulu, e hū ana ka ʻumeke me nā meaola kūpono e like me ka fiber, antioxidants, a me nā minelala. Ina ua makaukau oe hāʻule i ke aloha i nā pono olakino o ka butternut squash (me nā ala he nui e hoʻohana ai), e heluhelu ma.
He aha ka butternut squash?
Hoʻokahi mea e haʻalele ai i ke ala mua, a ʻo ia ka mea e puhi ai i kou manaʻo: He hua ʻo Butternut squash. ʻAe, ʻoiaʻiʻo! Hoʻohana mau ʻia ia i nā mea hoʻomoʻa e like me ʻoe i kahi mea ʻai (noʻonoʻo: kālua, ʻai ʻia, hoʻomaʻemaʻe), no ka maʻalahi, e kāhea mākou ia he "mea kanu" mai aneʻi ma waho.
Ma ke ʻano he ʻano ʻōpala hoʻoilo, hāʻule ka ʻōpala butternut ma waena o nā ʻano mea ʻai ʻano ʻē aʻe o ʻAmelika Hema a me Central America e like me ka spaghetti squash, acorn squash, a me ka paukena - ʻo ia mau mea a pau, ʻoiai ko lākou inoa, e ulu ana i ke kauwela. Kāhea ʻia lākou he 'squash winter' no ka mea oʻo lākou i ke anuanu - i kēlā manawa e paʻakikī ka ʻili i loko o kahi ʻili paʻa - a hiki ke mālama ʻia i loko o ka hoʻoilo, e like me ka College of Agriculture & Natural Resources ma ke Kulanui o Maryland.
ʻOiʻo Nutrition Butternut Squash
Ma ke ʻano he squash hoʻoilo, he ʻiʻo ko loko butternut squash (piha) i piha me ka potasiuma, ka makanekiuma, calcium, keleawe, a me ka phosphorous, e like me ka noiʻi i paʻi ʻia ma PLoS Hoʻokahi. He waiwai pū kekahi ia i ka beta-carotene, kahi carotenoid e hoʻohuli ke kino i vitamona A e kākoʻo i nā hana o ka ʻōnaehana pale, ka ʻili a me ke olakino ʻike, a me nā mea hou aʻe, e like me ka National Library of Medicine. Eia kekahi, hāʻawi ʻo ″beta-carotene i ka ʻōpala butternut i kona waihoʻoluʻu ʻalani nani, a ʻo ia ka puaʻa like i loaʻa i loko o nā kāloti," wahi a Megan Byrd, R.D., mea ʻai meaʻai i hoʻopaʻa inoa ʻia a hoʻokumu i ka meaʻai. ʻO ka Dietitian Oregon. (ʻO ia ke kuleana no ka nui o nā pono olakino o ka mango a hue melemele ikona.)
Eia ka haʻihaʻi ʻai meaʻai no 1 kīʻaha (205 grams) o ka ʻōpala butternut bakena me ka paʻakai ʻole, e like me ka US Department of Agriculture (USDA):
- 82 calorie
- 2 grams protein
- 1 gram momona
- 22 mau pākeke
- 7 grams fiber
- 4 gram kō
Nā Pōmaikaʻi Ola ʻO Butternut Squash
ʻAʻohe kānalua he but fatut squash kahi ʻano momona pono, akā he aha ke ʻano o kēlā? E heluhelu e aʻo e pili ana i nā pōmaikaʻi olakino o ka butternut squash, e like me ka poʻe meaʻai.
Paipai i ka digestive olakino
"Hoʻohui ka fiber i ka pahu nui, kahi mea maʻalahi e hele a mālama mau iā ʻoe," i wehewehe ai ʻo Shannon Leininger, M.E.d., RD, ka mea ʻai palapala i hoʻopaʻa inoa ʻia a me ka mea nona ka LiveWell Nutr. Hoʻokahi wale nō pilikia: ʻAʻole ʻai nui nā ʻAmelika i ka fiber. ʻAi ka hapanui o nā ʻAmelika i 15 mau lā i ka lā, ʻoiai ʻo ka ʻai o ka fiber i kēlā me kēia lā 25 a 30 gram, e like me ka Ke Kulanui o Kaleponi San Francisco Medical Center (UCSF Health). ʻO ka hoʻonui ʻana i kāu lawe ʻana i ka squash butternut hiki ke kōkua. "ʻO hoʻokahi kīʻaha o ka cubed butternut squash [kokoke] 7 grams o ka fiber," wahi a Leininger - a i ʻole 25 pakeneka o ka waiwai o kēlā me kēia lā (DV) o ka fiber, ʻo ia ka 28 grams ma kahi 2,000 calorie i kēlā me kēia lā, e like me ka US Food. a me ka Administration Administration (FDA). (Pili: ʻO kēia mau pono o ka fiber e lilo ia i meaʻai nui loa i kāu ʻai) I ka hiki ʻana mai i nā pōmaikaʻi olakino o ka ʻōpala butternut, ʻo ka fiber kahi hōkū kū. Hiki iā ia ke hoʻolohi i ka lawe ʻana o nā meaʻai, pale i kou kō kō mai ke kīkī wikiwiki ʻana, wehewehe ʻo Leininger. A he mea nui loa ka haʻahaʻa, ʻoi aku ka mālama ʻana i ke kō koko koko no ka mālama ʻana i nā pilikia olakino e like me diabetes a me nā maʻi puʻuwai ma bay. I kou wā kamaliʻi, ua ʻōlelo aku paha kou mau mākua (a noi paha iā ʻoe) e ʻai i nā kāloti i hiki iā ʻoe ke ʻike i ka pō e like me kāu wahine punahele punahele. Kamaʻāina ke kani? E like me ka mea i ʻike ʻia, aia kekahi pono o ka ʻōlelo, e like me Leininger. ″ ʻO nā lau ʻalani ʻeleʻele e like me nā kāloti a me ka squash butternut i loko o ka beta-carotene, "a lilo kou kino i huaora A. A ʻo ka wikamina A he mea nui ia no nā peepers olakino, no ka mea kōkua ia" pale i ka makapō o ka pō, nā maka maloʻo, a me ka hoʻoliʻiliʻi macular. "He mea kōkua nō hoʻi ia i ka pale ʻana i ka ʻili o ka maka - ka cornea - he mea nui ia no ka ʻike maikaʻi. (BTW, ua maopopo iā ʻoe hiki i kou mau maka ke hoʻomālamalama maoli ?! Hana ikaika kāu ʻōnaehana pale e mālama iā ʻoe i ke olakino, no ke aha e kōkua ʻole ai iā ia? E hoʻomaka me ka ʻai ʻana i nā meaʻai waiwai nui o ka huaora C, e like me ka butternut squash, aia ka 31 mg o ka huaora C i kēlā me kēia kīʻaha. (Ma kahi o 41 pākēneka o ka papa kuhikuhi papaʻai papaʻai a i ʻole RDA (75 mg) no nā wahine hāpai ʻole 19-makahiki a ʻoi paha, e like me ka National Institutes of Health a NIH). Hoʻonui ka Vitamin C i ka hana ʻana o nā keʻokeʻo keʻokeʻo, wahi a Byrd, nona ke kuleana no ka hoʻouka ʻana i nā maʻi maʻi a me nā maʻi bacteria. A laila aia kēlā beta-carotene āpau, ka mea, e like me ka mea i ʻōlelo ʻia ma luna, lilo kou kino i wikamina A, kahi pono keokeo e mālama pono i nā hunaola koko keʻokeʻo a me ke kaua i nā pathogens. He kuleana koʻikoʻi hoʻi ia i ka hōʻemi ʻana i ka mumū a me ke kākoʻo ʻana i ka ʻōnaehana pale āpau.Mālama i ke kō kō
Mālama i ka Ola Maka
Kākoʻo i ka hana Immune
Kōkua i ka pale ʻana i ka maʻi puʻuwai
I ka wā e pili ana i ka potassium, ʻaihue ka maiʻa i ke kukui. Akā me 582 mg i kēlā me kēia kīʻaha (ʻoi aku ma mua o ka nui o ka maiʻa nui), butternut squash kūpono i ka nānā āpau. No ke aha mai? ʻO ka nui o ka potassium āu e ʻai ai, ʻoi aku ka nui o kou pale ʻana i ka maʻi puʻuwai. ʻO ia no ka mea hiki i ka potassium ke mālama i kou kaomi koko i ka hōʻoia, e like me kā Byrd. Hana ia ma ka hoʻomaha ʻana i nā paia o nā kīʻaha koko, e maʻalahi ai ke kahe ʻana o ke koko a, wahi āna. Kōkua pū ka potassium i kou kino e kāpae i ka nui o ka sodium, kahi mineral e hoʻonui i ka nui o ke koko i kāu mau moku (a no laila, kaomi koko), e like me ka American Heart Association.
Hiki i nā carotenoids i loko o ka ʻōpala butternut ke mālama i kou naʻau i ke olakino a ikaika. Manaʻo ka nui o nā noiʻi i nā carotenoids - e like me ka beta-carotene, lutein, a me zeaxanthin i ka butternut squash - loaʻa ka mana e hāpai i ke olakino puʻuwai puʻuwai a pale i nā maʻi, ma muli o ka hapa nui i ko lākou hiki ke hoʻohaʻahaʻa i ke kahe o ke koko a hoʻoliʻiliʻi i ka mumū. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi o 2,445 poʻe ma ka hoʻohui ʻana i kēlā me kēia lā i nā mea kanu melemele-alani, ua hāʻule ka pilikia o ka maʻi puʻuwai i ka 23 pakeneka.
Hoemi i ka makaʻu o ka maʻi ʻaʻai
Inā ʻoe e ʻimi nei e hoʻonui i kāu ʻai ʻana i nā antioxidants, e kiʻi i kēia ʻōpala hoʻoilo. ″ Butternut squash loaʻa ka wikamina C, [wikamina] E, a me ka beta-carotene, nā mea āpau he mau antioxidant ikaika, "i wehewehe ai ʻo Byrd.
Eia ke ʻano o ka hana ʻana: ʻO nā antioxidants, e like me nā mea i loko o ka butternut squash, e hoʻopili i nā radical manuahi (ʻo ia hoʻi nā molekala paʻa ʻole mai nā mea haumia kaiapuni), hoʻopau a luku iā lākou ma o ka hoʻololi ʻana i kā lākou hana kemika, e like me Byrd. He mea koʻikoʻi kēia no ke olakino kiʻekiʻe, ʻoiai ʻo nā radical manuahi keu i hiki ke alakaʻi i ke koʻikoʻi oxidative, kahi hanana e pili ana i nā kūlana mau e like me ka maʻi ʻaʻai, maʻi Alzheimer, a me nā puʻuwai puʻuwai, e like me ka loiloi i paʻi ʻia ma Oxidative Medicine a me ka Cellular Longevity. Hoʻohui ʻia, ua hōʻike ʻia ka beta-carotene e hoʻolaha i ka kamaʻilio ma waena o nā hunaola, i hiki ke kinai i ka ulu ʻana o nā hunaola maʻi ʻaʻai, e like me kahi ʻatikala 2020 i ka puke pai. ʻEpekema Meaʻai & Nutrition.
Hoʻonui i ke olakino iwi
ʻAʻole wale ka calcium i ka ʻōpala butternut, akā he manganese kekahi, he mea ″mea nui no ka hoʻomoʻa ʻana o ka calcium a me ka ulu ʻana o ka iwi, "wahi a Byrd. Hoʻokahi kīʻaha o ka ʻōpala butternut squash i hoʻomoʻa ʻia he 0.35 mg o ka manganese. ʻO ia ma kahi o ka hapalima o ka lā i ʻōlelo ʻia. ka lawe ʻana (1.8 milligrams) no nā wahine he 19 mau makahiki a ʻoi paha. ka hoʻokumu ʻana o ka collagen, hoʻohui ʻo ia. He hana nui loa kēia no ka mea kōkua ʻo collagen i ka hōʻola ʻana i nā ʻeha, ka hoʻoikaika ʻana i nā iwi, a me ka ʻili momona, e lawe ana i nā pōmaikaʻi ma loko a ma waho. (E nānā pū: Pono ʻoe e hoʻohui i collagen i kāu papaʻai?) ″ Ke koho ʻana i kahi palaʻai butternut hou, e koho i hoʻokahi me kahi ʻāʻī paʻa, ʻoluʻolu me ka ʻole o nā ʻūlū nui a i ʻole nā ʻōpala, ″ ʻōlelo ʻo Leininger. Pela no ke kumu; inā mushy a mōlina paha, waiho i hope. ″Pono ke kaumaha o ka ʻōpala, [he] hōʻailona maikaʻi ia ua oo a mākaukau e ʻai.″ ʻO ke kala? E nānā i kahi kala beige hohonu a me nā kiko ʻole ʻōmaʻomaʻo, hoʻohui ʻo ia. (E pili ana: ʻO Chayote Squash ka meaʻai olakino nui āu i lohe ʻole ai akā pono i kou ola) Hiki ke paʻakikī ke ʻili ʻana i ka ʻili paʻakikī, no laila e lawe i kahi ʻōlelo aʻoaʻo mai Leininger a me ka microwave i ka ʻōpala holoʻokoʻa no ʻelua a ʻekolu mau minuke e kōkua i ka hoʻomaʻamaʻa ʻana i ka ʻili. Mai laila aku, e hoʻomoe ia ma kona ʻaoʻao a ʻoki i nā wēlau, a laila e hemo i ka ʻili me ka hoʻohana ʻana i ka mea kanu ʻai lau a i ʻole ka pahi ʻoiʻoi. "E hoʻāʻo: OXO Maikaʻi Grips Y Peeler (Buy It, $ 10, amazon.com) a i ʻole ʻo Victorinox 4 -Inch Swiss Classic Paring Knife (Buy It, $9, amazon.com). ʻO ka mea aʻe, ʻokiʻoki i ka hapalua a hoʻohana i ka puna e wehe i nā ʻaoʻao stringy a me nā ʻanoʻano - akā mai hoʻolei wale iā lākou. Hiki ke ʻai a ʻai nā ʻanoʻano, e hāʻawi ana i nā ʻakika momona monounsaturated ("fats" maikaʻi) a me ka huaora E, e like me ka noiʻi i paʻi ʻia ma. PLoS Hoʻokahi. No laila, e mālama pono i nā ʻanoʻano inā makemake ʻoe e hoʻomoʻa iā lākou (e like me hua paukena) ma hope aku. A ʻo ka hopena, ʻokiʻoki i ka palaʻai i loko o nā cubes a i nā ʻoki, a laila kuke iā lākou. Inā ʻaʻole ʻoe makemake e pili i ka ʻili ʻana, hiki iā ʻoe ke kālua i ka ʻōpala alaila ʻānai i ka ʻiʻo. E ʻoki wale i ka ʻōpala i ka hapalua ka lōʻihi, a laila e wehe i nā hua a me ka pulp string. Palaki i ka ʻiʻo me ka aila a waiho i loko o kahi pā palai, ʻokiʻoki i ka ʻaoʻao i lalo. E hoʻomoʻa ma 400° Fahrenheit no kahi o 45 mau minuke, wahi a Byrd, a i ʻole a palupalu ka ʻiʻo. Aia i ka nui o kāu palaʻai, pono ʻoe e kuke no ka mea pōkole a ʻoi aku paha, no laila e nānā i ka umu. Hiki iā ʻoe ke loaʻa i ka ʻōpala ʻōpala i hoʻomaloʻo ʻia a hiki i ka hale kūʻai. ″ ʻOiai ʻo ka squash paʻakai ʻaʻole i loko o kahi ʻūlū, ua like ia me ka huaʻai hou me ka palaʻai hou, "wahi a Leininger. I kēia manawa, inā ʻoe e noʻonoʻo ana i ka mea i hiki i ka kēpau, ʻōlelo ʻo ia e hoʻokele i ka sodium i hoʻohui ʻia. E hoʻokahe i ka wai a holoi i ka ʻōpae, wehewehe ʻo ia. Loaʻa pū ka ʻōpala Butternut i nā meaʻai i hoʻomākaukau mua ʻia, e like me nā sopa pahu a i ʻole nā kīʻaha pahu. kānalua, e nānā no nā huahana me nā mea hoʻohui āpau āpau a me nā mea hoʻohui liʻiliʻi loa - a i ʻole koho i ka mea maoli. (E nānā hoʻi: 10 mau ala hana e hoʻohana ai i ka paukū kēne i kāu mau papa kuhikuhi āpau) Ma kēlā ʻōlelo, eia pehea e leʻaleʻa ai i ka ʻōpala butternut ma ka home:Pehea e ʻoki ai a e ʻai ai i ka ʻāʻī
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