Maikaʻi iā ʻoe ka Butternut Squash? Kalepona, Carbs, a me nā mea hou aʻe

Anter

• Rich i loko o Nutrients a haʻahaʻa i nā Calories
• Pahu me nā wikamina a me nā minelala
• ʻO ka maʻi Antioxidant kiʻekiʻe e hōʻemi ai i ka pilikia o ka maʻi
• Kanesa
• Maʻi maʻi puʻuwai
• Manaʻo Manaʻo
• Mei Kokua Kaumaha Lilo
• Pehea e hoʻohui ai i kāu papaʻai
• Ka Laina Lalo

ʻO ka palaʻai Butternut kahi ʻalani hoʻoheheʻe ʻalani-ʻalani, hoʻolauleʻa ʻia no kona maʻalahi a me ka ʻono, ka ʻono nutty.

ʻOiai manaʻo mau ʻia he meakanu, akā he hua ka butternut squash.

He nui nā hoʻohana ʻana o ka culinary a hana i kahi hoʻohui maikaʻi i nā ʻano mea ʻono a ʻono hoʻi.

ʻAʻole ʻono wale ka butternut squash akā hoʻopili pū kekahi i ka punch o nā wikamina, nā minelala, ka fiber, a me nā antioxidant.

ʻ tellslelo kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka squash butternut, me kāna meaʻai, nā pono olakino, a pehea e hoʻohui ai i kāu papaʻai.

Rich i loko o Nutrients a haʻahaʻa i nā Calories

ʻOiai hiki iā ʻoe ke ʻai i ka palaʻai butternut ʻōpala, hoʻomaʻū ʻia a hoʻomoʻa ʻia kēia palaʻai hoʻoilo.

Hoʻokahi kīʻaha (205 gram) o ka squash butternut kuke i hāʻawi ʻia ():

• Kalepona: 82
• Kāpena: 22 gram
• Kumuʻiʻo: 2 gram
• Puluniu: 7 gram
• Wikamina A: 457% o ka Reference Daily Intake (RDI)
• ʻO Vitamin C: 52% o ka RDI
• Wikamina E: 13% o ka RDI
• Thiamine (B1): 10% o ka RDI
• Niacin (B3): 10% o ka RDI
• Pyridoxine (B6): 13% o ka RDI
• Folate (B9): 10% o ka RDI
• Makanekiuma: 15% o ka RDI
• Pālima: 17% o ka RDI
• Manganese: 18% o ka RDI

E like me kāu e ʻike ai, haʻahaʻa ka ʻōmaʻomaʻo butternut i nā calorie akā hoʻouka ʻia me nā mea momona nui.

Ma waho o nā huaora a me nā minelala i helu ʻia ma luna, he kumu maikaʻi nō hoʻi ia o ka kalipuna, ka hao, ka phosphore, a me ke keleawe.

Haʻahaʻa ka butternut squash i nā calories akā kiʻekiʻe i nā meaʻai he nui, e like me ka wikamina A, ka wikamina C, ka magnesium, a me ka potassium.

Pahu me nā wikamina a me nā minelala

ʻO Butternut squash kahi kumu maikaʻi loa o nā wikamina a me nā minelala he nui.

Hāʻawi kahi kīʻaha hoʻokahi (205-gram) i ka palaoa butternut kuke ma mua o 450% o ka RDI no ka wikamina A a ma luna o 50% o ka RDI no ka lāʻau C ().

He waiwai pū kekahi ia i nā carotenoids - me beta-carotene, beta-cryptoxanthin, a me alpha-carotene - nā pigment mea kanu e hāʻawi i ka butternut squash i kona kala nani.

ʻO kēia mau hui pū kekahi provitamin A carotenoids, ʻo ia hoʻi hoʻololi kou kino iā lākou i retinalic a me retinoic acid - nā ʻano hana o ka wikamina A ().

Pono ka wikamina A no ka hoʻoponopono ʻana i ka ulu ʻana o ka pūnaewele, ke olakino o ka maka, ke olakino iwi, a me ka hana pale ().

Hoʻohui ʻia, he mea nui ia no ka ulu a me ka hoʻomohala ʻana o ka fetal, e hoʻolilo ana i mea nui i mea nui no nā makuahine e noho ana.

ʻO ka butternut squash ka mea waiwai i ka wikamina C - kahi mea momona i hoʻoheheʻe ʻia e ka wai e pono ai no ka hana pale, synthesi collagen, hoʻōla i ka ʻeha, a me ka hoʻoponopono ʻana o nā mea ().

Hana nā wikamina A a me C ma ke ʻano he antioxidant ikaika i kou kino, ka pale ʻana i kāu mau hunaola mai ka poino i hoʻokumu ʻia e nā mole kūpaʻa ʻole i kapa ʻia he radical free.

ʻO ka Wikamina E kahi antioxidant ʻē aʻe i ka squash butternut e kōkua ai i ka pale ʻana i nā hōʻino radical manuahi a hoʻoliʻiliʻi paha i kou makaʻi i nā ʻano pili makahiki, e like me ka maʻi ʻo Alzheimer ().

Hoʻopiha pū ʻia kēia kalakeke hoʻoilo me nā huaora B - me folate a me B6 - kahi e pono ai i kou kino no ka ikehu a me ka hoʻokumu ʻana o ke koko ʻulaʻula.

ʻO ka mea hou aku, kiʻekiʻe ia i ka magnesium, potassium, a me ka manganese - he kuleana nui nā mea āpau i ke olakino iwi ().

ʻO kahi laʻana, hana ka manganese ma ke ʻano he co-factor i ka mineralization iwi, ke kaʻina hana o ke kūkulu ʻana i nā iwi iwi ().

ʻO Butternut squash kahi kumu maikaʻi loa o provitamin A carotenoids, wikamina C, B wikamina, potassium, magnesium, a me nā manganese.

ʻO ka maʻi Antioxidant kiʻekiʻe e hōʻemi ai i ka pilikia o ka maʻi

ʻO Butternut squash kahi kumu waiwai nui o nā antioxidant ikaika, e like me ka wikamina C, ka wikamina E, a me ka beta-carotene.

Kōkua nā Antioxidant i ka pale ʻana a i ʻole ka lohi o nā hōʻino o ke kelepona a hoʻoliʻiliʻi i ka mumū, kahi e hōʻemi ai i kou makaʻi i nā maʻi maʻi mau.

Kanesa

Ua hōʻike ʻia ka noiʻi ʻana i nā papaʻai kiʻekiʻe i loko o kekahi mau antioxidant i loaʻa i ka squash butternut - e like me nā antiotot carotenoid a me nā huaora C - hiki ke hōʻemi i kou makaʻi ʻana i kekahi mau maʻi maʻi maʻi.

ʻO kahi laʻana, ua hōʻike nā noiʻi e hiki i ka ʻai kiʻekiʻe o ka beta-carotene a me ka wikamina C ke hoʻēmi i ka maka maʻi ʻaʻa o ka māmā.

Ua ʻike ʻia kahi loiloi o 18 noiʻi ua loaʻa i nā kānaka me ka beta-carotene kiʻekiʻe he 24% haʻahaʻa o ka maʻi ʻaʻa maʻi i hoʻohālikelike ʻia me ka poʻe me ka hapa haʻahaʻa o ka ʻai.

ʻO kekahi loiloi hou o 21 mau noiʻi i ʻike ʻia ua hōʻemi ʻia ka maʻi ʻaʻa maʻi e 7% no kēlā me kēia 100 mg o ka wikamina C i kēlā me kēia lā ().

He aha hou aʻe, kahi loiloi o 13 mau noiʻi i hōʻike ʻia e pili ana nā pae kiʻekiʻe o ka beta-carotene i kahi haʻahaʻa haʻahaʻa o nā make āpau āpau, e like me ka make ʻana mai ka maʻi ʻaʻai ().

Maʻi maʻi puʻuwai

Ua pili lōʻihi ka ʻai ʻana me ka haʻahaʻa o ka maʻi puʻuwai ().

Eia nō naʻe, ua hōʻike ʻia ka maikaʻi o nā hua melemele a me ka alani a me nā huaʻai - me ka pala butternut - maikaʻi loa ke pale ʻana i nā maʻi puʻuwai.

ʻO nā antioxidants i loaʻa i loko o kēia mau lau momona i ka hopena ikaika i ka olakino puʻuwai.

Ua hōʻike ʻia kahi noiʻi ma 2,445 poʻe i hāʻule ka maʻi maʻi puʻuwai 23% no kēlā me kēia lawelawe i kēlā me kēia lā o nā lau melemele-ʻalani ().

Manaʻo ʻia ʻo nā carotenoids i loaʻa i loko o kēia mau mea kanu e pale i ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko, hoʻemi i ka mumū, a me ka kaohi ʻana i ka hōʻike o nā genes kikoʻī e pili ana i nā maʻi puʻuwai ().

Manaʻo Manaʻo

ʻO kekahi mau papaʻai papaʻai, e like me ka ʻai ʻana i nā meaʻai waiwai anti-antioxidant, hiki ke pale aku i ka hoʻohaʻahaʻa noʻonoʻo.

ʻO kahi noi 13 mau makahiki i ka 2,983 poʻe e pili ana i kahi papaʻaina waiwai momona a carotenoid me ka hoʻomanaʻo hoʻomanaʻo i hoʻonui ʻia, ka nānā ʻana i ka maka, a me ka maikaʻi o ka waha i ka wā ʻelemakule ().

ʻO ka mea hou aku, ʻoi aku ka nui o ka ʻai ʻana o ka papaʻai E i ka hopena pale e kūʻē i ka maʻi o Alzheimer.

Ua loaʻa kahi makahiki he 8 mau makahiki ma 140 mau mākua ʻo ka poʻe me ke kiʻekiʻe o ke kō o ka huaora E i loaʻa i ka maʻi ʻo Alzheimer me ka haʻahaʻa o ka maʻi ʻo Alzheimer.

Hiki i nā mea antioxidant kiʻekiʻe o ka squash butternut ke hōʻemi i kou makaʻi i kekahi mau ʻano, e like me ka maʻi puʻuwai, ka maʻi ʻaʻai a me ka noʻonoʻo ʻole.

Mei Kokua Kaumaha Lilo

Hoʻokahi kīʻaha (205 gram) o ka palaʻai butternut kuke i loaʻa he 83 wale nō calories a hāʻawi i 7 mau gram o ka hoʻopihapiha i ka fiber - ke koho maikaʻi loa inā makemake ʻoe e lilo i ka kaupaona a me ka momona o ke kino.

Loaʻa iā ia nā ʻāpana insoluble a soluble hoʻi. Ma kahi kikoʻī, ua pili ka fiber soluble me ka nalo ʻana o ka momona a hōʻike ʻia e hōʻemi i ka makemake, kahi mea nui ke hoʻāʻo ʻoe e kaohi i kāu lawe ʻana i ka calorie ().

Ua ʻike ka nui o nā noiʻi he ʻoi aku ka maikaʻi o ka lawe ʻana i ka fiber dietary i ka hoʻoliʻiliʻi kaumaha a hoʻoliʻiliʻi i ka momona o ke kino.

Ua hōʻike ʻia kahi noiʻi i nā keiki a me nā ʻōpio 4,667 ua hōʻemi ʻia ka makaʻu momona e 21% i kēlā mau mea me ka loaʻa o nā fiber kiʻekiʻe ke hoʻohālikelike ʻia i ka poʻe i hoʻopau i ka fiber liʻiliʻi ().

Hoʻohui ʻia, ua hōʻike ʻia kahi noiʻi ma 252 mau wahine no kēlā me kēia gram i hoʻonui i ka nui o ka fiber dietary, ua hoʻemi ʻia ke kaumaha e 0.55 paona (0.25 kg) a ua hoʻoliʻiliʻi ka momona e 0.25 o kahi pākēneka helu ().

Hoʻohui, hiki i nā papaʻai fiber kiʻekiʻe ke pale i ke kaumaha ma mua o ka manawa. Ua ʻike ʻia kahi noiʻi he 18 mau makahiki i nā wahine ʻo ka poʻe me ka nui o ka ʻai o ka fiber i lilo ka nui o ke kaumaha ma mua o ka poʻe me ka loaʻa haʻahaʻa - e hōʻike ana he mea nui ka fiber no ka pohō kaumaha lōʻihi ().

ʻO ka hoʻohui ʻana i ka palaʻai butternut i kāu papaʻai he ala maikaʻi loa ia e hōʻemi ai i ka pōloli a hoʻonui i ka lawe ʻana i ka fiber.

He haʻahaʻa ʻo ka squash butternut i nā caloriu a piha me ka puluniu - e koho maikaʻi loa ia no kēlā me kēia hoʻolālā hōʻemi kaumaha olakino.

Pehea e hoʻohui ai i kāu papaʻai

ʻO ka hoʻohui ʻana i ka palaʻai butternut i kāu papaʻai he ala maikaʻi loa ia e hoʻomaikaʻi ai i kou olakino holoʻokoʻa.

He mea laulima maikaʻi ia e hoʻopili maikaʻi me ka nui o nā mea ʻono - mai ka meaʻono a i ka nīoi.

Eia kekahi mau manaʻo no ka hoʻokomo ʻana i ka squash butternut i loko o nā ipu ʻono a ʻono hoʻi.

• E ʻokiʻoki i ka palaʻai butternut i loko o nā cubes a kālua ʻia me ka aila ʻoliva, ka paʻakai, a me ka pepa no kahi ipu ʻaoʻao wikiwiki a ʻono hoʻi.
• Kuapo i kaʻuala me ka pala butternut i ka wā e hana ai i nā mea hana i ka hale.
• Nā saladi kiʻekiʻe me ka palaoa butternut pūlehu ʻia no ka hoʻonui ʻana i ka fiber.
• Hoʻohui i ka palaʻai butternut i hoʻomaʻemaʻe ʻia i hoʻomoʻa ʻia, e like me ka berena a me nā muffins.
• E hoʻohana i ka butternut squash puree a me ka waiū niu e hana i kahi mea momona momona ʻole.
• E kīloi i nā ʻāpana o ka palaoa butternut i loko o ka ipuʻai naʻau.
• E hana i kahi chili lauʻai e ka hui ʻana i nā pīni, nā mea ʻala, nā mea kōmato, a me ka palaoa butternut.
• Hoʻomoʻa ka mea i ka palaoa butternut squash me kāu punahele punahele o nā hua, nā mea ʻai, a me ka waiū no kahi ʻaina ahiahi.
• Hoʻohui i ka palaʻai butternut i kuke ʻia i nā kīʻaha pasta a hoʻohana paha ia e hoʻomaʻemaʻe ʻia e like me ka mea ʻala pasta.
• Mash moʻa i ka palaʻai butternut me ka paʻakai, ka waiū, a me ke kinamona no kahi ipu momona.
• ʻAi i ka palaʻai pūlehu pū me nā hua no ka ʻaina kakahiaka nui.
• E hoʻohana i ka palaʻai butternut pureed ma kahi o ka palaʻai i ka hana ʻana i nā pai a i ʻole nā ​​tarts.
• Hoʻohui i ka squash butternut caramelized i nā quiches a me nā frittatas.
• E hoʻohana i ka palaʻai butternut ma kahi o kaʻuala i nā curries.
• E ʻoki i nā ʻoki lahilahi o ka palaoa butternut ma luna o nā salakeke no kahi ʻono a me ke ʻano ʻokoʻa.
• ʻO ka hoʻokolohua i loko o kāu lumi kuke me ka hoʻāʻo ʻana i ka palaʻai butternut ma kahi o nā mea kanu starchy ʻē aʻe, e like me ka ʻuala, kaʻuala, a i ʻole kaʻuala.

Hiki ke hoʻohui ʻia i ka palaʻai Butternut i nā ʻano like ʻole o nā mea ʻono a ʻono hoʻi, e like me ka ʻai a me nā pai.

Ka Laina Lalo

Nui ka waiwai i ka squash butternut i loko o nā wikamina nui, nā minelala, a me nā antioxidant hakakā i nā maʻi.

Hiki i kēia haʻahaʻa-calorie, ka fiber-rich squash hoʻoilo ke kōkua iā ʻoe e lilo i ka paona a pale aku i nā kūlana e like me ka maʻi ʻaʻai, maʻi puʻuwai, a me ka hoʻoliʻiliʻi noʻonoʻo.

Hoʻohui, maʻalahi a maʻalahi hoʻi i hoʻohui ʻia i nā ipu ʻono a ʻono hoʻi.

ʻO ka hoʻopili ʻana i ka squash butternut i loko o ka papaʻai kaulike he ala maʻalahi a ʻono ia e hoʻonui ai i kou olakino.