Peheaʻoe e hoʻomākaukau ai i ka paukena
Hoʻopihaʻia ka Pumpkins me nā huaora, nā minelala, a me nā phytonutrients a he nui ke kōkiko a me ka paʻakai ma mua o ka hopena a me ka acorn squash.
Hiki ke hoʻomākaukau i ka'ōmole ma nāʻano he nui , a hiki iāʻoe ke hoʻohui pono i ka paukiko i loko o kaʻai pāʻani liʻiliʻi . ʻO ka'ōmole kiko'ī heʻano liʻiliʻi, no laila inā loaʻa iāʻoe ka maʻi maʻi, e nānā pono i kāuʻike a e noʻonoʻo e hoʻohana i ia i nā mea liʻiliʻi.
ʻO kekahi'ē aʻe me nā'ōmole, hiki iāʻoe keʻai aʻai i nāʻanoʻano .
Ka Moʻaukala o ka Paʻu
ʻO ka Pumpkins, e like me nā'āpana'elemu, ua manaʻoʻia ua uluʻia maʻAmelika Hema. ʻO ka hōʻike mua loa, nāʻano'alaka i pili i ka 7000 a 5500 BC, ua loaʻa ma Mexiko.
ʻO keʻano kūpono i ka hua, ua hoʻohālikeʻia ka'enekema e like me keʻano o ka mea kanu ulu, i kapaʻia he pepo, he hoahānau pili loa i nā kukama a me ke kolo.
Wahi a ka Online Etymology Dictionary,ʻo ka'ōlelo Pelekānia "pumpkin" e hoʻi hou mai i ka makahiki 1640. ʻO ka hoʻololiʻiaʻana o ka pomone, ka pali, ʻo ia hoʻi, "melon, 'eleke,"ʻo ia hoʻi ka makahiki 1540, mai ka'ōlelo Pelekane Farani pompon , mai ka Latin peponem (noun pepo ) "melon," mai ka'ōlelo Pelekane Greek "melon" . " ʻO ka hoʻohana muaʻana o ka hua'ōlelo "Pumpkin-pie " mai ka makahiki 1650 mai.
ʻO Carbohydrate a me Fiber Counts no ka pale
ʻO ka palaʻa ka mea i maʻa mau i kaʻai, akā,ʻo keʻano i hoʻomākaukau pinepineʻia, e like me ka pies a me kaʻalani, ka pahu momona me ka waiūpaʻa a me ka sukamaʻeleʻele, hāʻawi i ka pauma i nā helu he nui a me ka hopena.
| ʻO ka hoʻomākaukauʻana i ka'alakin | Ke helu nei nā'ōpoki, nā fiber a me nā kalori |
|---|---|
| ½ kīʻaha o ka pauka'ōpala, cubed | 3.5 grams o nā pūpū neti, hapalua gram o ke fiber, 15 calories |
| ½ kīʻaha o ka mea kanu a me ka pauka i hoʻomapalaʻia i ka pauka | 6 maumu o nā'ōpoki net, 3.5 gram o ke fiber, 42 calories |
| 4 u. o ka paukaʻula (¼ lb) | 7 kaona o nā pūpū neti, 29 calories |
ʻO ka Glycemic Index a me ka Loan Glycemic no kaʻala
ʻO ka hua'ōlelo glycemic o ka meaʻai he hōʻailona ia o ka nui a me ka wikiwiki o kahi meaʻai e hoʻonui ai i kāu koko koko.
Hoʻokahiʻike o ka hua'ōlelo glycemic o ka "kauwela hoʻomaha" he 41 ka nui. Akā,ʻaʻole i wehewehe i nāʻano likeʻole i ho'āʻoʻia.
ʻO ka loiloi momona o kahi meaʻai e pili ana i ka index glycemic akā e hoʻohana ana i ka nui o ka lawelaweʻana. ʻO kahi kaumaha nui o hoʻokahi, he like ia me kaʻaiʻana i 1 gram o glucose.
| ʻO ka kaumaha o ka pauka |
|---|
| ½ kīʻaha o ka'ōmole'alakin lau: 2 |
| ½ kīʻaha o ke kōlaʻi a me ka pauka i hoʻomapalaʻia i ka pauka: 3 |
| 4 u. o ka pumpkin (¼ lb): 4 |
Nā Huakaʻi Ola o ka Paʻu
ʻO ka'ōmole he kumu maikaʻi loa ia o ka huaʻa A A a me nā hua'ōlelo a pau, nui loa nā beta-carotene . He kumu maikaʻi nō hoʻi ia o ka pālaʻau, manganese, ka huaora C, a me ka magnesium. ʻO ka paukena Pākena kahi kumu maikaʻi o ka lāʻau olama K. Ua hōʻikeʻia he nui o nā mea loiloi i kaʻeu i ka waiwai antioxidant a me nā mea anti-inflammatory.
Pehea e hoʻomākaukau ai i kaʻoa
ʻO ka pauku ka maʻalahi. Hoʻonui pinepine mākou i ka noʻonoʻoʻana i keʻano he meaʻono o nā meaʻai momona,ʻo ia hoʻi ma kahi o ka hōʻoluʻu a me ke kauwela. Akā, hiki ke hoʻokomoʻia ka paukena i loko o nā kīʻaha nui, e like me nā'ōpū o ka hoʻoilo, me ka hīpī, ka berena, a me ka'āpana kakahiaka. Eia hou, hiki i ka paukena kalo a hiki i ka hoʻohanaʻana i kēia mea pono e hoʻonui i kēia mau meaʻai maikaʻi iāʻoe i nā meaʻai i kēlā me kēia makahiki.
Ināʻoe i ka paukiko pauka,ʻo ka māmā loa o ka hoʻomākaukauʻana,ʻo ka hoʻopiliʻana i nā pahu aiʻole nā pahi wili i loko o kaʻiʻo no ka luʻuʻana a hoʻomoʻa i loko o ka umu a maʻalahi.
A laila, eʻokiʻoki ia a lawe i ka pulp a me nāʻanoʻano me nā'ōmaʻa.
Nā hana hoʻomanaʻo-haʻahaʻa me ka paulo
| Nā mea hoʻomanaʻo no ka mea kanu me ka pauka |
|---|
| Pumpkin pai me ka perong crust |
| Pumpkin cheesecake |
| Hoʻopihaʻia ka'ōwili me ka'ūpī wahie piha |
| Paʻau pecan pancakes |
| ʻO ka popo |
| ʻO ka'ōlaʻauʻaeʻa |
| ʻO ka pudding koke koke |
| ʻO ka honua hou ka paukena |
| Pākī'alapī pākī |
| ʻO ka pipiʻai a me ka pīpī paʻakai |
| ʻO ka pauka'ōmaʻomaʻa "ka'ōpala" |
Nā kumuhana
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna a me Brand-Miller, Janette. "Papa papaʻaina honua o ka index index and glycemic load load: 2002." Ka NupepaʻAmelika Hui Pūʻali . Vol. 76, No. 1, 5-56, (2002).
- ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia. "'Okihana Radical Absorbance Capacity (ORAC) o nā Mea i kohoʻia, Release 2. Mei 2010.
- Kāleka Nutrition Nānā Makahiki no ka Standard Reference, Release 21.