8 Nā ʻano ʻono o ka kalakeke

Anter

• Nā ʻano o ka palaʻai kauwela
• 1. Pākuʻi melemele
• 2. Zucchini
• 3. Pākuʻi Pattypan
• Nā ʻano o ka palaʻai hoʻoilo
• 4. Pākuʻi ʻākala
• 5. Pākuʻi butternut
• 6. Pākuʻi Spaghetti
• 7. Paukū
• 8. Pākuʻi Kabocha
• Ke laina lalo

Hoʻonohonoho ʻia ʻo Botanically ma ke ʻano he huaʻai akā hoʻohana pinepine ʻia e like me nā mea kanu i ka kuke ʻana, momona ka ʻuala, ʻono, a maʻalahi hoʻi.

Nui a hewahewa nā ʻano, kēlā me kēia me kāna ʻono ʻokoʻa, nā hana culinary, a me nā pono olakino.

He lālā lākou āpau o ka genus science ʻO Cucurbita a hiki ke hoʻokaʻawale hou ʻia e like me ke kuʻi kau kauwela a hoʻoilo paha.

Eia he 8 mau ʻano momona o ka palaʻai e hoʻohui i kāu papaʻai.

Nā ʻano o ka palaʻai kauwela

Hōʻiliʻili ʻia ka palaʻai kauwela i nā ʻōpio - ʻoiai lākou e palupalu ana - a ʻai ʻia kā lākou mau hua a me nā ʻili

ʻOiai ka hapa nui o nā ʻano i ke kau i ka wā kau, ua kapa ʻia lākou no ko lākou ola papa liʻiliʻi.

Eia nā 3 o ka squash kauwela maʻamau loa.

1. Pākuʻi melemele

Pākuʻi ka melemele melemele i nā ʻano ʻano like ʻole, e like me ka crookneck a me ka squash straightneck, a me kekahi mau ʻano keʻa zucchini e like me ka zashyr squash.

Hoʻokahi waena (196-gram) mau huaʻōlika meli i loaʻa ():

• Kalepona: 31
• Momona: 0 gram
• Kumuʻiʻo: 2 gram
• Kāpena: 7 gram
• Puluniu: 2 gram

ʻO kēia ʻano kumu waiwai maikaʻi loa o ka potassium, me hoʻokahi hua waena (196-gram) hua e hāʻawi ana i ka nui o ka potassium ma mua o ka maiʻa nui. ʻO ka potassium kahi mineral e hoʻokani i nā kuleana nui i ka kaohi muscle, ke kaulike wai, a me nā hana nerve (,).

Ma muli o kona ʻono ʻoluʻolu a me ke ʻano momona o ke kalima ke kuke, hiki ke hoʻomākaukau i ka palaʻai melemele i nā ʻano he nui.

Hiki ke kālua ʻia, kālua ʻia, hoʻomoʻa ʻia, a hoʻohana ʻia paha me he mea hōkū lā i nā casseroles.

2. Zucchini

ʻO Zucchini kahi ʻōmaʻomaʻo kauwela i lilo i ʻano low-carb, kahi ʻano calorie haʻahaʻa i nā noodles.

Hoʻokahi waena (196-gram) zucchini pūʻolo ():

• Kalepona: 33
• Momona: 1 gram
• Kumuʻiʻo: 2 gram
• Kāpena: 6 gram
• Puluniu: 2 gram

Mālie kēia ʻano ʻono i ka ʻono akā loaʻa kahi ʻano paʻa ma mua o ka ʻōniʻomaʻa melemele, e kūpono ana no nā kopa a me nā ʻūlū.

E like me ka palaʻai melemele, hiki ke kālua ʻia, kālua ʻia, a hoʻomoʻa ʻia paha.

Hiki iā ʻoe keʻokiʻoki i ka zucchini i mau lipine lahilahi me kahi spiralizer e hoʻohana ai ma kahi o ka pasta a noodles paha i kēlā me kēia meaʻai.

3. Pākuʻi Pattypan

ʻO ka palaʻai Pattypan, a i ʻole ka pā palima, he liʻiliʻi, mai 1.5-3 ʻīniha (4-8 cm) ka lōʻihi. Kūleʻa lākou i ka saucer me ka scalloped edge a pēlā nō i kapa ʻia ai ka scallop squash.

Hoʻokahi kīʻaha (130 gram) o ka squash pattypan ():

• Kalepona: 23
• Momona: 0 gram
• Kumuʻiʻo: 2 gram
• Kāpena: 5 gram
• Puluniu: 2 gram

ʻO kēia ʻano haʻahaʻa haʻahaʻa loa ia i nā calori a loaʻa i nā ʻano wikamina a me nā minelala, e like me ka wikamina C, folate, a me ka manganese, a me nā nui o ka fiber a me ka protein.

ʻO ka pani ʻana i nā meaʻai calorie kiʻekiʻe me ka calorie liʻiliʻi, nā mea waiwai momona e like me patty pan e kōkua i ka pohō kaumaha ma o ka hōʻemi ʻana i ka helu o nā calorie āu e ʻai ai akā ʻaʻole ka nui o nā meaʻai. Hiki i kēia ke kōkua iā ʻoe e hōʻona ma nā kāloli liʻiliʻi ().

E like me ka palaʻai melemele, ʻoluʻolu ka pā palai i ka ʻono a hiki ke kuke ʻia, hoʻomoʻa ʻia, hoʻomoʻa ʻia, a hoʻohana ʻia paha e hana i nā casseroles.

Hōʻuluʻulu Manaʻo ʻO ka palaʻai kauwela nā hua ʻōpio me nā ʻanoʻano palupalu a me nā ʻiʻo e hiki ke ʻai ʻia. ʻO kekahi mau ʻano kaulana e laʻa me ka ʻuala melemele, zucchini, a me ka pā palai.

Nā ʻano o ka palaʻai hoʻoilo

ʻOhi ka ʻohi hoʻoilo i ka hopena o ko lākou ola. He rinds paʻa lākou a me nā ʻanoʻano paʻakikī, a he nui ka poʻe e hemo ma mua o ka ʻai ʻana. ʻAʻole like me nā ʻano kau wela, hiki ke mālama ʻia no nā wā lōʻihi ma muli o kā lākou mānoanoa, nā pale pale.

ʻIke ʻia kēia mau huaʻai me ka squash hoʻoilo ma muli o ko lākou ola lōʻihi. ʻOhi ka hapa nui o nā ʻano i ka hopena o ke kauwela a me ka hāʻule mua.

Eia kekahi o nā squash hoʻoilo nui e loaʻa ākea.

4. Pākuʻi ʻākala

ʻO ka palaʻai Acorn kahi ʻano liʻiliʻi, ʻano ʻākala me ka mānoanoa, ʻōmaʻomaʻo ʻōmaʻomaʻo a me ka ʻalani ʻalani.

Hoʻokahi 4-inch (10-cm) acash squash loaʻa ():

• Kalepona: 172
• Momona: 0 gram
• Kumuʻiʻo: 3 gram
• Kāpena: 45 gram
• Puluniu: 6 gram

Piha kēia ʻano me ka wikamina C, nā wikamina B, a me ka makanekiuma, he mineral ia e pono ai ka iwi a me ka naʻau. He momona nō hoʻi ia i ka fiber a me nā kāpena i ke ʻano o nā starches kūlohelohe a me nā kō, kahi e hāʻawi ai i ka hua i kahi ʻono momona ().

Hoʻomaʻamaʻa mau ʻia ka ʻākala acorn e ka ʻoki ʻana i ka hapalua, ka hemo ʻana i nā ʻanoʻano, a me ka hoʻomoʻa ʻana iā ia. Hiki ke hoʻomoʻa ʻia me kahi mea ʻono, e like me ka sausage a me nā ʻaka, a i hoʻomoʻa ʻia me ka meli a i ʻole ka ʻaʻala maple ma ke ʻano he mea ʻono. Hoʻohana mau ʻia ia i nā soups.

5. Pākuʻi butternut

ʻO ka butternut squash kahi ʻano hoʻoilo nui me ka ʻili pale a me ka ʻalani ʻalani.

Hoʻokahi kīʻaha (140 gram) o ka squash butternut i loaʻa ():

• Kalepona: 63
• Momona: 0 gram
• Kumuʻiʻo: 1 gram
• Kāpena: 16 gram
• Puluniu: 3 gram

ʻO kēia ʻano kumu waiwai maikaʻi loa o ka wikamina C a me beta carotene, a ʻo ia mau mea he antioxidants i kou kino. Kōkua nā Antioxidant i ka pale ʻana i kāu mau hunaola mai ka pōʻino, i pale aku ai i kekahi mau maʻi maʻi mau ().

ʻO kahi laʻana, pili nui ka lawe ʻana i ka beta carotene me kahi makaʻu haʻahaʻa o kekahi mau maʻi ʻino, e like me ka maʻi ʻaʻa maʻi, ʻoiai ʻo nā papaʻai vitamin-C-waiwai e pale aku i nā maʻi puʻuwai (,).

He ʻono momona a lepo ko Butternut squash. Hiki ke ʻoluʻolu i nā ʻano like ʻole akā hoʻomaʻamaʻa ʻia. Hoʻohana pinepine ia i nā sopa a kahi koho maʻamau hoʻi no ka meaʻai pēpē.

ʻAʻole like me nā ʻano hoʻoilo ʻē aʻe, ʻo nā ʻanoʻano a me ka ʻili o ka squash butternut e ʻai ma hope o ka kuke ʻana.

6. Pākuʻi Spaghetti

ʻO ka spaghetti squash kahi ʻano nui o ka hoʻoilo. Ma hope o ka kuke ʻana, hiki ke huki ʻia i nā ʻāpana e like me ka spaghetti. E like me ka zucchini, he koho haʻahaʻa haʻahaʻa me ka calorie i pasta.

Hāʻawi kahi kīʻaha (100 gram) o ka spaghetti squash ():

• Kalepona: 31
• Momona: 1 gram
• Kumuʻiʻo: 1 gram
• Kāpena: 7 gram
• Puluniu: 2 gram

ʻO kēia ʻano kahi o ka squash hoʻoilo hoʻoilina haʻahaʻa-kalapona, e lilo ana i koho maikaʻi loa no ka poʻe ma ka papa haʻahaʻa a me ka ʻai haʻahaʻa, no ka mea, ʻoi aku ka nui o nā sugars kūlohelohe ma mua o nā ʻano hoʻoilo.

Loaʻa iā ia kahi ʻono ʻoluʻolu, hana i kahi koho ʻē aʻe i pasta. Hoʻohui, ʻaʻole ia e hoʻokahuli i nā mea hoʻohui ʻē aʻe i pālua ʻia.

E hoʻomākaukau i ka palaʻai spaghetti, ʻokiʻoki i ka hapalua a hemo i nā ʻanoʻano. Hoʻomaʻa i nā hapalua a palupalu ka ʻiʻo. A laila e hoʻohana i kahi puna e ʻānai i nā ʻāpana pasta-like.

7. Paukū

ʻO ka paukena kahi hua kalai hoʻoilo i ʻike nui ʻia no ka hoʻohana ʻana i nā mea ʻono. Hoʻohui, hiki ke ʻai i kāna mau hua ke kuke.

Hoʻokahi kīʻaha (116 gram) o kaʻuala i loaʻa ():

• Kalepona: 30
• Momona: 0 gram
• Kumuʻiʻo: 1 gram
• Kāpena: 8 gram
• Puluniu: 1 gram

He waiwai ka paukena i nā antioxidants alpha a me beta carotene, ʻo ia hoʻi ka mua o ka wikamina A, kahi huaola i mea nui no ke olakino maka ().

ʻO kēia hua kahi kumu maikaʻi o ka potassium a me ka wikamina C ().

ʻAno ʻoluʻolu ka paukena a hiki ke hoʻohana ʻia i nā ipu ʻono a momona hoʻi, mai ka pie a hiki i ka sup. Hiki ke hoʻomoʻa ʻia kāna mau ʻanoʻano, hoʻomoʻa ʻia, a ʻai ʻia no kahi mea olakino e hoʻopiha ana i ka meaʻai māmā.

No ka hoʻomākaukau ʻana i ka palaʻai, hemo i nā hua a me ka palaola a hoʻomoʻa a hoʻolapalapa i ka ʻiʻo a palupalu. Hiki iā ʻoe ke kūʻai i ka ʻumeke kalakeke kēne i mākaukau e hoʻohana no ka hoʻomoʻa ʻana a kuke ʻana paha.

8. Pākuʻi Kabocha

ʻO Kabocha squash - ʻo ka paukena Iapana a i ʻole ka buttercup squash - kahi mea nui i ka meaʻai Kepanī a ulu i ka makemake a puni ka honua.

ʻOiai ʻaʻohe o ka ʻike o ka ʻAmelika Hui Pū ʻIa o ʻAmelika Hui Pū ʻIa (USDA) i ka ʻike pili kino no ka kabocha kikoʻī, he 1 kīʻaha (116 gram) o ka squash hoʻoilo i loaʻa ():

• Kalepona: 39
• Momona: 0 gram
• Kumuʻiʻo: 1 gram
• Kāpena: 10 gram
• Puluniu: 2 gram

E like me nā ʻano hoʻoilo ʻē aʻe, waiwai ka squash kabocha i nā antioxidant a me nā meaola, e like me ka wikamina C a me provitamin A (15).

Ua hoʻākāka ʻia kona ʻono ma ke keʻa ma waena o ka paukena a me ka ʻuala. Pākuʻi, ʻai ka ʻili inā kuke piha.

Hiki ke hoʻomoʻa ʻia, paila ʻia, palaʻai ʻia, a i ʻole hoʻohana ʻia i ka palaʻai Kabocha e hana ai i ka sop. Hoʻohana ʻia ia e hana i ka tempura, kahi e hoʻopili ai i nā ʻāpana māmā o nā hua me ka palaoa panko a kāwili iā lākou a hiki i ka palaoa.

Hōʻuluʻulu Manaʻo ʻOi aku ka lōʻihi o ke ola o ka squash hoʻoilo ma mua o nā ʻano kau wela. Hoʻohālikelike ʻia lākou e ko lākou mau ʻili mānoanoa a me nā ʻanoʻano paʻakikī. ʻO kekahi mau laʻana me nā acorn, spaghetti, a me ka squash kabocha.

Ke laina lalo

ʻOi loa ka squash a hiki ke hoʻohana ʻia i nā ʻano he nui.

ʻO nā lā ʻelua a me nā hoʻoilo ua piha i nā meaola a me nā fiber akā haʻahaʻa loa i nā calorie.

Hiki iā lākou ke hoʻomoʻa ʻia, kālua ʻia, a i hoʻolapalapa ʻia a hoʻohana ʻia paha e hana i nā kopa a me nā mea ʻono. ʻO ka mea hou aku, ʻo ka zucchini a me ka spaghetti squash kahi koho maikaʻi loa i ka pasta.

Hana kēia mau huaʻai like ʻole i mea olakino a maikaʻi i kāu papaʻai.