Akā,ʻo ka Butkinut squash, i kapaʻiaʻo ka pauku'ōpili maʻAtalia a me New Zealand, kekahi o nā mea i kaulana loa i nā kauwela. He mau meaʻai like kona e like me ka pauka , akā heʻoi aku ka starch a me ka paʻake ma mua o ka paukena. E like me nā'āpana'ē aʻe, e hiki keʻai i nāʻanoʻano aʻaiʻia .
ʻO ke ala maʻalahi ka hoʻomākaukauʻana i ka'ōmaʻomaʻu heternusʻo kaʻokiʻokiʻia ia i ka hapalua (lōʻihi), kāpae i nāʻanoʻano, a me ka kukeʻana i 350 F a māmā (e like me 40 a 60 mau minuke, ma muli o ka nui).
ʻO Carbohydrate a me Fiber Counts
Hiki iā ia ke hoʻomākaukau i nā'ōmaʻomaʻu ma nāʻano likeʻole. Eia ka helu o ka hamo a me ka fiber no nāʻano likeʻole a me nāʻano hana hoʻomākaukau:
- 1/2 ka'ōmole'ōmaʻomaʻu'ōmaʻomaʻo'ōpiopio: 7 grams o ka waiwai (net) carbohydrates , me 1.4 grams o ke fiber a me nā calo he 32.
1/2 kīʻaha i kālaiʻia i ka'ōmaʻomaʻu ma kahi o ka'ōpala, i kaomiʻia: 10 grams o nā'aleʻa waiʻa, me 2 grams o ke fiber a me 49 calories.
1 ka 'aike i ka moa kuki, ka'ulima: 14.9 kakani o nā'aleʻaleʻa'okena, me 6.6 grams o ka fiber a me 82 calories.
- 1 ia. ka'ōmoku kūmālua: 3 grams o ka waiwai (net) carbohydrates, me .5 grams o ka fiber a me nā calo he 13.
- 4 u. ka'ōmaʻomaʻu maʻamau (¼ lb): 11 maumu o kaʻona (net) carbohydrates, me 2.5 grams o ke fiber a me 50 calories.
Glycemic Index
Akāʻo ka Butternut squash he index index o 51 no kahiʻoihana 80-gram,ʻo ia hoʻi he 1/3 kapu. Ua hōʻikeʻia kahi o ka heluʻana o nā huahelu o ka hoʻolālā hoʻohāhā i ka nui o 41.
ʻO ia paha kekahi o nā kumu o ka helu haʻahaʻa haʻahaʻa o nā kauwela o ka hoʻoilo,ʻo ia kekahi o nā mea i hoʻokaʻawaleʻia e like me ka mākiko, heʻano like o ke ahi e hiki ke hoʻopiliʻia , a he mea hoʻi e loaʻa ai nā hopena antioxidant.
Ka Lohi Glycemic
ʻOiai ka maʻamau o ka'ōmole'ōmaʻomaʻa no ka māmā o ka hoʻolālā,ʻo ke kaumaha glycemic he 3 no kaʻoihana 80-gram.
ʻO kēia kiʻi no ka'ōpala'ōpala me kaʻole o nā mea hoʻonani a waiu paha.
Nā Huakaʻi Ola
ʻO ka'ōmaʻomaʻu Butternut kahi maikaʻi loa, kumu kalo-calorie o ke fiber, ka meaʻai A, ka huahā C, a me nā hua'ōlelo a pau, nui loa nā beta-carotene . He kumu maikaʻi nō hoʻi ia o ka pālaʻau, manganese, huaʻopa B6, a me ka magnesium.
Ke koho a me kahi Storage
E like me nā huahana hou, ka'ōmaʻomaʻu kaumaha nui ka nui eʻoi aku ka māmā a me ka hoʻolālā. E koho i ka'ōmaʻomaʻu i loaʻa kaʻili i hoʻopiliʻoleʻia. Hiki ke mālama i ke ola no kekahi mau mahina inā e mālamaʻia ka mahana ma kahi o 50 a 60 F. I ka wā eʻokiʻokiʻia ai, pono lākou e'ōpuni a hoʻopiʻiʻia a mālamaʻia no 3 a 5 mau lā.
Nā kumuhana:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Nā PapahanaʻEleʻeleʻo Glycemic Index a Glycemic Load Values: 2008 . Ka Haʻukia Humehana 2008; 31 (12).
Nara K, Yamaguchi A, Maeda N, Koga, H. He mea hoʻohana i ka wai o ka waiʻo Polsaccharide i ka puʻuʻala (Cucurbita Maxima Duchesne). Bioscience, Biotechnology, a me Biochemistry . Iune 2009; 73 (6): 1416-8.
> Ke Aupuniʻo Queensland, KeʻenaʻOihana mahiʻai a me nā mahiʻai. ʻO ka hana kālepa o nā'ōmole a me nā huapalapala. Hōʻikeʻia ma Malaki 12, 2014.
> Ke KeʻenaʻOihana HuiʻAmelika Hui PūʻIa (USDA), Keʻena HanaʻImi. Nānā Kūlohelohe Nūhou no ka Papahana Kūmole, Release 28, 2016.