Paukū: Nutr, Pōmaikaʻi a pehea e ʻai ai

Anter

• He aha kaʻuala?
• Nā ʻano ʻokoʻa
• ʻOiaʻiʻo Nutr
• ʻO nā pono olakino nui
• Immunity
• ʻO ke olakino maka
• ʻIli Ola
• Ola Ola Naʻau
• Metabolic Syndrome
• Nā ala e ʻai ai i ka palaʻai
• He aha e makaʻala ai
• Nā launa lāʻau
• Mea ʻai Junk Flavour-Flavour
• Lawe i ka Home Message

ʻO ka paukena kahi mea punahele punahele. Akā olakino ia?

E like me ka mea i hoʻololi ʻia, ʻoi loa ka momona o ka paukū a haʻahaʻa hoʻi i nā calories. Hoʻohui, ʻoi aku ka laulā ma mua o ka ʻike. Hiki ke kuke ʻia i loko o nā ipu ʻono, a me nā mea ʻono hoʻi.

Loiloi kēia ʻatikala i nā waiwai kūpono o ka paukena a me nā hoʻohana a me nā pono like ʻole.

He aha kaʻuala?

ʻO ka paukena kahi ʻano o ka palaʻai hoʻoilo i loko o ka ʻohana kanu like me nā kukama a me nā melon.

ʻO ka ʻenehana he hua no ka mea he hua kāna. Akā i ka ʻōlelo o ka meaʻai, ua like ia me ka mea kanu.

ʻO ka paukū he puni a ʻōlani, ʻoiai ka nui, ke kinona a me ke kala e hiki ke ʻokoʻa ke kaukaʻi ʻia.Loaʻa iā lākou kahi ʻili mānoanoa o waho i laumania a me nā iwi ʻaoʻao, a me kahi koʻokoʻo e hoʻopili ana i ka palaʻai i kāna mea kanu lau.

Ma loko o lākou he hakahaka, koe wale no nā hua kala ʻelepani i uhi ʻia me ka ʻiʻo stringy.

He ʻōiwi kēia mau kalakeke ma ʻAkau ʻAkau a hana nui i nā lā hoʻomaha ʻelua. Kālai ʻia lākou i loko o nā ipukukui jack-o-lanterns no ka Halloween a kuke ʻia i loko o nā pai no ka mea hoʻomaʻamaʻa Thanksgiving ma ka US a me Kanada.

Eia nō naʻe, ulu lākou a puni ka honua i nā ʻāina āpau koe ʻo Antarctica.

ʻO kā lākou mau hua, nā lau a me nā ʻiʻo e ʻai āpau, a hiʻohiʻona lākou i nā meaʻai mai nā meaʻai i ka honua.

ʻO ka paukena kahi ʻano o ka palaʻai hoʻoilo ma ka ʻenehana he hua, akā he ʻike kino ko ka mea kanu.

Nā ʻano ʻokoʻa

Aia nā ʻano like ʻole o kaʻuala, me:

• Jack-ʻoʻ-lantern: ʻO ka maʻamau maʻamau he ʻano nui i hoʻohana ʻia no ke kālai ʻana.
• Pie kaʻuala: ʻO kahi ʻano liʻiliʻi, momona.
• Miniature: ʻO kēia nā mea hoʻonaninani a me ka ʻai.
• Keʻokeʻo: Hiki ke kuke ʻia kekahi, ʻoiai ʻoi aku ka maikaʻi o kekahi no ka hoʻonaninani a me ke kālai ʻana.
• Pilikua: ʻO ka hapanui ulu no nā hoʻokūkū. ʻOi aku ka ʻenehana, akā ʻoi aku ka ʻono ma mua o nā ʻano liʻiliʻi.

ʻO ka hapa nui o kaʻuala e kūʻai aku nei i ka US he kēne.

ʻO ka mea e mahalo ai, ʻo ke ʻano o ka ʻumeke ka mea maʻamau o ka kēpau ke nānā aku i like me ka squash butternut ma mua o ka jack-oʻ-lantern.

ʻO ka hoʻokaʻawale ma waena o ka paukena a me nā ʻano o ka palaʻai hiki ke ʻano liʻiliʻi, no ka mea, he nui nā ʻano ʻokoʻa akā pili loa.

Hele mai ka paukena i nā ʻano he nui, ʻoiai ʻo nā ʻano maʻamau nā ʻano nui i hoʻohana ʻia no ke kālai ʻana i nā ipukukui jack-ʻo’ern a me nā ʻumeke pie momona momona loa.

ʻOiaʻiʻo Nutr

ʻO ka paukena kahi meaʻai kūpono ʻole.

He mea momona ia, ʻo ia hoʻi he nui nā wikamina a me nā minelala a me kekahi mau calories.

Hāʻawi kahi kīʻaha o kaʻuala i kuke ʻia (1):

• Kalepona: 49
• Kāpena: 12 gram
• Puluniu: 3 gram
• Kumuʻiʻo: 2 gram
• ʻO Vitamin K: 49% o ka RDI
• ʻO Vitamin C: 19% o ka RDI
• Pālima: 16% o ka RDI
• Keleawe, manganese a me riboflavin: 11% o ka RDI
• Wikamina E: 10% o ka RDI
• Hao: 8% o ka RDI
• Folate: 6% o ka RDI
• Niacin, pantothenic acid, wikamina B6 a me thiamin: 5% o ka RDI

ʻOi aku ke kiʻekiʻe kiʻekiʻe i ka beta-carotene, kahi antioxidant mana.

ʻO Beta-carotene kahi ʻano carotenoid e lilo i huaʻai A i loko o ke kino.

Kau ʻia nā paukena me nā ʻano huaora like ʻole, e like me ka puluniu, nā wikamina, nā minelala a me nā antioxidant.

ʻO nā pono olakino nui

ʻO ka hapa nui o nā pono olakino kaʻuala e hele mai ana mai kāna mea micronutrient a me ka ʻoiaʻiʻo he hua piha piha ka fiber, low-carb.

ʻOiai ʻaʻohe nui o nā noiʻi e pili ana i ka paukena kikoʻī, kiʻekiʻe ia i loko o kekahi mau mea momona i hoʻokumu i nā pono olakino.

Immunity

Hāʻawi ka ʻumeke iā ʻoe i kahi lāʻau hefty o beta-carotene, i hoʻohuli hapa ʻia i wikamina A. Hiki i ka Wikamina A ke kōkua i kou kino e pale aku i nā maʻi (,,).

Ua hōʻike ʻia kahi noiʻi hou nei he mea nui ka lāʻau A no ka hoʻoikaika ʻana i ka uhi ʻōpū, e pale aku ai i nā maʻi ().

ʻO nā micronutrients ʻē aʻe i ka paukena kōkua pū kekahi i ka hoʻolauna ʻana i ka pale ʻana, me nā huaola C a me E, ka hao a me ka folate ().

ʻO ke olakino maka

Aia kekahi mau ala i ka maikaʻi o ka paukena no kou mau maka.

ʻO ka mea mua, waiwai ia i ka beta-carotene, ka mea e kōkua ai e mālama i kāu ʻike me ke kōkua ʻana i ka retina e omo i ka mālamalama.

ʻO ka lua, ʻo ka hui pū ʻana o nā huaora a me nā minelala ʻē aʻe i loko o ka paukena hiki ke pale aku i ka hoʻohaʻahaʻa makula e pili ana i ka makahiki.

Ua ʻike ʻia kahi noiʻi i hiki i nā poʻe me ka degeneration macular e pili ana i ka makahiki ke hoʻolohi i kāna holomua ma o ka lawe ʻana i kahi waihona i piha i ka zinc, ka wikamina C, ka lāʻau E, ka beta-carotene a me ke keleawe ().

ʻOiai ua hoʻohana kēlā aʻo i kahi mea hoʻākea, hiki iā ʻoe ke ʻike i kēia mau meaola āpau i ka paukena, ʻoiai ma nā helu liʻiliʻi.

ʻIli Ola

He mea nui nā antioxidant i loaʻa i ka paukena no ke olakino o ka ʻili. Hoʻopili kēia i ka beta-carotene a me nā huaora C a me E.

Hiki i ka beta-carotene ke pale aku i kou ʻili mai nā kukuna UV e hōʻino ai ka lā (,).

ʻO ka ʻai ʻana i nā meaʻai me ka beta-carotene hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka helehelena a me ke ʻano o ka ʻili.

Ola Ola Naʻau

ʻO ka ʻai ʻana i nā huaʻai a me nā lauʻai ka mea olakino puʻuwai. ʻO ka mea hou aku, loaʻa i ka paukena nā kikoʻī kikoʻī e maikaʻi no ke olakino puʻuwai.

Hiki ke kōkua i ka puluniu, wikamina C a me ka potassium i loko e hoʻomaikaʻi ai i ke kiʻekiʻe o ke koko a me nā pae kolesterol.

Metabolic Syndrome

ʻO ka ʻai ʻana i nā meaʻai i waiwai i ka beta-carotene, e like me ka paukena, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kou makaʻi o ka metabolic syndrome ().

ʻO ka metabolic syndrome kahi hui o nā hōʻailona e pili ana i ka momona o ka ʻōpū. Hoʻopili kēia i ke koko kiʻekiʻe, maikaʻi ʻole ke kahe ʻana o ke kō a me nā pae triglyceride kiʻekiʻe - nā kumu e hāpai i kou makaʻi i ka maʻi puʻuwai a me ka maʻi kō.

ʻO ka hapa nui o nā pono olakino o ka paukena e pili ana i kāna micronutrients, me beta-carotene a me ka wikamina A.

Nā ala e ʻai ai i ka palaʻai

Kaulana ka paukena i nā pancake, nā mālama mālama a me nā muffins, akā maikaʻi nō ia i nā ipu momona.

Hiki iā ʻoe ke kuke iā ia i loko o kahi sup a hoʻomoa ʻia me nā mea kanu ʻē aʻe. Hiki ke hoʻohui ʻia i ka ʻumeke kēpau me ka waiū niu a me nā mea ʻala e hana i kahi kumu curry creamy.

Hiki iā ʻoe ke ʻai i nā ʻāpana ʻē aʻe o ka mea kanu ʻumeke. Hoʻomaʻa ʻia kāna mau hua no kahi meaʻai māmā, ʻoiai e palu a palu ʻia hoʻi kāna mau pua.

Akā mai hoʻoluhi i ka kuke ʻana i kēlā ipukukui. ʻO nā paukū nui i hoʻohana ʻia no ke kālai ʻana he ʻano lopi a me ka ʻono liʻiliʻi ma mua o nā paukū pie. Hoʻohui, no nā kumu palekana o ka meaʻai, ʻaʻole ʻoe makemake e ʻai i kahi mea i ʻoki ākea a noho pū.

Nui a hewahewa nā ala e hauʻoli ai i ka palaʻai. No nā mana olakino loa, e hoʻāʻo e hoʻohana iā ia i nā kīʻaha momona e like me ka sup a i ʻole me ka mea kanu i hoʻomoʻa ʻia.

He aha e makaʻala ai

Palekana ʻo ka paukū no ka hapa nui o ka poʻe e ʻai akā hiki ke kumu i nā pilikia no ka poʻe e lawe nei i kekahi mau lāʻau. Hoʻopili ʻia, e hōʻalo i nā meaʻai maikaʻi ʻole i ka ʻoma.

Nā launa lāʻau

ʻO ka paukū he diuretic haʻahaʻa a hiki ke lilo i pilikia no ka poʻe e lawe i kekahi mau lāʻau, ʻo ka lithium hoʻi.

Inā ʻoe e ʻai i ka nui o ka paukena, hiki iā ia ke paʻakikī i kou kino e hoʻomaʻemaʻe i ka lithium, a hiki i nā hopena pili i ka lāʻau.

Mea ʻai Junk Flavour-Flavour

Ma muli wale o ka loaʻa ʻana o kahi ʻume ma kona inoa, ʻaʻole ia he manaʻo he olakino ia.

ʻO ka inu ʻana i nā lattes spice kaʻuala, no ka laʻana, ʻaʻohe o nā pono olakino o ka ʻai ʻana i kahi palaʻai maoli.

A ʻoiai kaʻuala i hoʻomoʻa ʻia e like me ka pīkī a me ka berena wikiwiki e hāʻawi i kekahi mau huaora keu, nā minelala a me nā fiber, hāʻawi lākou iā ʻoe i ka nui o ke kō a me nā kāpena i hoʻomaʻemaʻe ʻia.

ʻO ka paukena kahi meaʻai olakino maikaʻi ʻole me nā hopena maikaʻi ʻole inā ʻai ʻia i ke akahai. Akā hoʻokele i nā meaʻai maikaʻi ʻole i ka ʻoma.

Lawe i ka Home Message

ʻO ka paukena kahi mea kanu olakino maikaʻi loa i waiwai i ka fiber, nā wikamina a me nā minelala.

Eia nō naʻe, no ka loaʻa ʻana o nā pōmaikaʻi ʻoi loa mai ka paukena, pono ʻoe e ʻai ia mea he mea kanu - ʻaʻole kahi mea momona.