Nā Calories ma ke Kauwela Squash a me ko lākou mau Huakaʻi Ola
ʻO nā lālā o ke kauwela he mau lālā o kaʻohana gourd, nā hoahānau o ka'ōkomo hoʻoilo. Hele mai lākou i nāʻano likeʻole, nāʻano, a me nā lau, a emi mai i nā calories a me nā hamoʻa.
ʻO Zucchini, he kūkoki melemele, a me nā pattypan (scallop) he mauʻano maʻamau. Kapaʻia ka inoaʻo Zucchiniʻo ka momona (ka momona o ka momona a me ka momona Italia) a me ka courtgette, ma muli o ka nui o ka mea kanu a me kahi o ka honua.
MaʻAmelika Huipūʻia, loaʻa nā'āpana kauwela ma ka makahiki āpau.
| Zucchini Nutrition Facts | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 kapu kīpala,'āpana (124 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 21 | |
| Ke Kalo mai ka momona 2 | |
| Ka Honua Loa 0.2g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.1g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 12mg | 1% |
| Pōpila 324.88mg | 9% |
| ʻO Kāpona Carbidium 3.9g | 1% |
| ʻOiwi Fihi 1.2g | 5% |
| ʻOihana 3.1g | |
| Aiai 1.5g | |
| ʻO ka Vitamin A 5% · Hua'ōlelo C 35% | |
| Kaomika 2% · Kaha 2% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
ʻO nā'ōpala'ōpala, e like me ka zucchini, heʻano meaʻaiʻole iʻoi aku ka nui i nā calorie a me ka waiʻahu. ʻO ia kahi o kēlā mau meaʻai e hiki ai iāʻoe keʻai me ka hoʻopaʻiʻole no ka mea, maikaʻi loa ia ma kahi mea haʻahaʻa a me ka momona. Hoʻokahi kīʻaha o ka zucchini maʻamau he 21 calories, 3.9 g ka waiʻalulu a me 1.2 grams ke fiber. Hiki iki ke kinipona i ke kumu o Zucchini (e pili ana i 2 calories ka liʻiliʻi) a me ka'eneʻalima (e pili ana i 1 grams lalo) ke hoʻohālikelikeʻia i kekahi mauʻano'ōmaʻomaʻa maʻamau.
Nā Huakaʻi Ola o ka Squash Summer
ʻO ka'ōmaʻomaʻoʻo Summer he puna maikaʻi loa ia o ka huaora C, e hāʻawi ana i 32 pakeneka o kāu mau la i kēlā me kēia lā ma hoʻokahi kīʻaha hoʻokahi. ʻO ka Vitamona C he hua'ūma wai e hoʻouluʻia i ka wai i mea nui i ka hoʻonuiʻana i ka palekana, kūkulu houʻana i nā pūnaewele, a me ka ho'ēmiʻana i ka hanaʻelemakule.
ʻO ka'ōmaʻomaʻo'ōmaʻomaʻo he kumu maikaʻiʻo ia o ka huaʻopa B6, riboflavin, a me ka manganese.
ʻO ka Vitamin B6 he mea nui i loko o ka protein metabolism. He mea nui ka pīpīpona i ka hāmeʻa o ka'ōpopo, ka protein, a me ka momona. ʻO ka'āinaʻo Manganese he mea nui keʻano nui ma nā ala kai kūpono, e like me ka gluconeogenisis,ʻo ia hoʻi ka hanaʻana o ka glucose mai nā mea non-carbohydrate, a me ka iwi, a me ka hana kālai.
Loaʻa i nā'ōmaʻomaʻo kauwela kahi helu pono o ka carotenoids, lutein a me zeaxanthin, ka mea e hiki ke kāohi iā mākou mai kekahi mau hiʻohiʻona pili makahiki.
Nā nīnau kūikawā no ka Squash Summer
Hiki iāʻoe keʻai i kaʻili?
ʻAe. ʻO ka'ōmaʻomaʻo'ōmaʻomaʻo heʻeleʻele lahilahi ia e hiki ke hoʻopauʻia. ʻO kaʻoiaʻiʻo,ʻo kaʻaiʻana i kaʻili ka mea nui e hoʻonui ai i ka'eneho antioxidant. Eia kekahi, keʻai pūʻia nāʻanoʻano. No ka paleʻana i nā meaʻai lāʻau nui, e noʻonoʻo e kūʻai i ka'āpana'ōpala.
Hiki iāʻoe keʻai ia mea?
ʻAe, ua palekana loa kaʻaiʻana i ka meaʻai. Hiki iāʻoe ke kāpili i loko o kāu miki punahele punahele a iʻole eʻoliʻoli i ka crunch ma kona iho.
Ke kiʻi a me ka mālamaʻana i ka Squash Summer
I ka kūʻaiʻana i ka'āpala, e nānā i kaʻili'ālohilohi i loaʻaʻole mai nā palapē, nāʻeha, nā nick, a me nā wahi'eleʻa. Pono kaʻili e paʻa i ka paʻiʻana, i ke koʻokoʻo, a hopohopo i ka kaumaha no ka nui.
E kūʻai i ka'ōpala holoʻokoʻa me ka holoiʻoleʻia i loko o ka pahu hau i loko o ka pahu fripe no kahi o hoʻokahi pule.
Ma mua o ka paʻiʻana, e hoʻomaʻemaʻeʻoe i ka holoiʻana i kaʻili me ka'ōmole'ōmaʻomaʻa a me ka wai anuanu.
No ka hoʻokuʻu i nā'ōmaʻomaʻa kauwela, e kāhili, e kau ma luna o kahi pepa holoi e lapalapa ai, a laila e hoʻokomo i loko o kahiʻeke malohi. ʻO nā mea kanu i hoʻonoeʻia he mau makahiki wale nō i loko o ka pahu pāʻani. E hoʻomaopopo,ʻo ka'ōleʻa maloo e'āleʻa ana i ke mele a me konaʻano ke hana maikaʻi no ka hanaʻana i nā soup.
Nā Huakaʻi Ola e hoʻomākaukau ai i ka Squash Summer
ʻO ka'ōmaʻomaʻuʻo Summer heʻano momona, maikaʻi, a me ka maʻalahi e hoʻonui i kaʻai. Heʻiliʻeleʻele a me ka momona a me kaʻiʻo o kaʻiʻo e hāʻawi pono iā ia iho i ka pilau, kaʻaila, kaʻaila, ka kuke a me ke kani.
ʻO ka'ōmaʻomaʻa kau maloʻo he mau mele a me keʻano maikaʻi e hoʻohana ai i nā soup. Hoʻokumuʻiaʻo zucchini i ka palaoa zucchini.
E pāʻani aku me keʻano o kāu mau'ōmaʻomaʻu, kāwili, eʻokiʻoki i mau pahu, aiʻole e hana i ka momona. ʻO ka'ōmaʻomaʻoʻo Summer he kahi koho kūlana haʻahaʻa 'pasta' maikaʻi. ʻO ka hope, e hoʻohana i nā meaʻai e hoʻoulu i loko o nā huamoa, nā kohu nui, a iʻole e hoʻonui i kāu hua manu.
Recipes with Summer Squash
E pāʻani me nā meaʻala a me nā hōʻailona i ka hoʻomākaukauʻana i kāu mau'ōmaʻomaʻu; e ho'āʻo i ka meaʻono, meaʻono a maʻalahi paha.
- ʻO Squash CasseroleʻAmelika (e like me ka palaoa casserole)
- Z ucchini noodles
- Zucchini Casserole
- Zucchini Lasagna
> Kālā:
> Linus Pauling Institute. ʻO Manganese.
> Linus Pauling Institute. ʻO Riboflavin.
> Linus Pauling Institute. B6.