Nā Calories a me ko lākou mau Huakaʻi Ola
ʻO ka'ōmaʻomaʻo Winter, he lālā o kaʻohana gourd, a me nā mea maoli i Mexico a me Central America, ua pau i ka wā kahiko a hoʻohanaʻia e like me nā ipu a me nā lako. ʻO ka hapanui, e like me ka'ōpū o ka moa,ʻoi aku ka ikaika o ka'ōpala i ke kauwela. Aʻoiai lākou e kapaʻia nei he mau mākū hoʻolālā, ua kanuʻia lākou i loko o nā mahina hoʻolālā a hōʻiliʻiliʻia ma mua o ke kau mua.
Hiki ke hōʻoluʻoluʻia lākou i nā mahina maeke a loaʻa mauʻia i ka makahiki a pau, me ko lākou wā kiʻekiʻe maiʻOkakopa a hiki i Malaki.
Nui nāʻano likeʻole o ka'ōmaʻomaʻi o ka hoʻoilo, ma keʻano nui (mai ka mau liʻiliʻi heʻelua paona aʻoi aku i ka iwakālua), keʻano (kepoe, ka'āpana, ka'āmona a me nāʻano'ē aʻe), ka'ahuʻula (ka'ōmaʻomaʻa, kaʻalani, kaʻulaʻula, kaʻulaʻula, keuli); kaʻono (ʻoluʻolu,ʻono,ʻono). ʻO ka'ōmaʻomaʻa hoʻolāʻau kaulana loa iʻikeʻia me ka acorn, ka maiʻa, kaʻaila, nā meaʻaʻala, Hubbard, ka'enaka, a me nāʻano spaghetti. Me kahi o ka sshhetti squash, he mau maloo hoʻolālā a loaʻa i loko o ka beta-carotene, kahi mua i ka huaʻa A A i loaʻa i loko o kaʻiʻoʻalaniʻula.
| Hoʻoponopono'Āpena Niko Paʻa | |
|---|---|
| Ka lawelaweʻana i ka Lāki 1 kapu, nā kupa i hanaʻia me ka momonaʻole a me ka paʻakai (205 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 82 | |
| 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 8mg | 0% |
| Pelāki 582.2mg | 17% |
| ʻO Carbohydrates 21.5g | 7% |
| Dietary Fiber 6.6g | 26% |
| ʻOihana 4g | |
| Pana 1.8g | |
| ʻO Ka Vitamona A 9% · Huapona C 87% | |
| Paleka 1% · Mea 39 39% | |
* Ma luna o kahi hānaiʻai 2000 | |
Akā, heʻano like ka pilina o ka'ōloheloheʻo Butternut squash i kekahi mauʻano'ōmaʻomaʻo maʻamau aʻo ia kekahi kumu maikaʻi o ka'ōhuʻeluʻa paʻakikī. Akāʻo ka'ōmoleʻo Butternut kahi 21.5 grams i hoʻokahi kīʻaha iʻokiʻia. He kumu maikaʻi loa ia o ke fiber, e hōʻeuʻeu ana ma mua o 25 pakeneka o kāu mau pono i kēlā me kēia lā.
Nā Huakaʻi Ola o ka Squash Winter
ʻO ka'ōmaʻomaʻo Winter he kumu maikaʻi loa ia o ka mau huaʻa A, ka huama C, ka hua'ōlelo alpha-carotene a me ka beta-carotene .
He kumu maikaʻi loa ia o ka momona, ka lāʻau B6, ka potassium, ka magnesium, a me ka manganese, a me kahi kumu maikaʻi o ka hao.
ʻO nā hua, i hoʻomaloʻoʻia aiʻokiʻia paha, e komo i loko o ka protein a me ka magnesium a hiki ke lilo i ka piha piha, nā mea'eleʻa momona, momona momona. Ināʻaʻoleʻoe makemake i kaʻohiʻana i kāu mauʻano pono'ī, hiki iāʻoe ke kūʻai i nāʻanoʻano, e like me ka paukena, ma ka hale kūʻai.
Nā nīnau maʻamau e pili ana i ka Squash Winter
Hiki iaʻu keʻai i kaʻili?
ʻO kekahi mauʻano o nā'āpana hoʻolālā, e like me nā'āpala o ka momona momona, heʻai ka meaʻai, akāʻaʻole ka nui o nāʻanoʻano likeʻole. No nāʻano'ōmaʻomaʻu me nāʻili o ka'ōpū, e puhi ai aʻoki paha me ko lākouʻili ((for example, acorn squash). Ināʻole, eʻoki i kaʻili aʻokiʻoki i kāu mau'āpala i ke kuki.
Hiki iaʻu keʻai i ka'āpana squash?
Hiki iāʻoe, akāʻo ka kukeʻana, hiki i ka'ōmaʻomaʻo ke hoʻonui i kona waiwai kūpono a hoʻomaʻemaʻe i kaʻiʻo, e maʻalahi kaʻaiʻana a me kaʻeli. A no ka heleʻana o ka squash i nāʻanoʻokoʻa likeʻole heʻoi aku kaʻoi aku o ke kīʻana i ke kukeʻana.
Ke kiʻi a me ka mālamaʻana i ka Squash Winter
Eʻae i nā'ōmaʻomaʻa i nā meaʻeleʻele a me nā kīnā a koho i nā mea kaumaha no ka nui. Pono e mālamaʻia nā'āpana'ōpū ma waho o ka firihi ma kahi maloʻo a pēlā e noho hou no kēia mau mahina. Pono e mālamaʻia nā'āpana'ōpiopio i loko o ka pahu hau i loko o ka pahu fri.
Hiki i kekahi mauʻano o nā'ōmaʻomaʻi hoʻohālike e like me ka paukena kekahi mea hiki ke hoʻohanaʻia.
ʻO ka hopena, hiki iāʻoe keʻike i kekahi mauʻano o ka squash, e like me ke kāohi, kaʻi a paʻiʻia i loko o ka'āpanaʻai. ʻO kēia kahi no kahi hōʻailona kūpono a me nā meaʻai i nā meaʻai.
Nā Huakaʻi Ola e Hoʻomākaukau ai i ka Lā Winter
Hoʻopiliʻia ka'ōmaʻomaʻo'ōmaʻomaʻu, kaʻaila, hoʻomaʻemaʻeʻia, a me ke kīkī. Hiki iāʻoe ke pālolo a hoʻomehu paha a hoʻokomo i nā soupū, nā kapuahi, a me ka chili. ʻO nā'ōmaʻa holoʻona paha me ka'ōpū a me nā legumes a pau no kahi meaʻai a me ka protein i hoʻopihaʻia i ka meaʻaiʻai meaʻaiʻole.
Pono kekahi mauʻano, e like me ka momona a me ka pīpī pēpē, eʻaila me nāʻili ma luna o kā lākou mauʻili iʻoi aku ka paʻakikī ma mua o nāʻano likeʻole a hiki ke lilo iʻeha i ka peel.
Kūʻai i ka'ōmaʻomaʻu mauʻu me kekahi momona i hoʻomahaʻoleʻia e like me ka momona a me ka canola (he mau kikoohu kiʻekiʻe ka) hiki ke hoʻonui i ka laweʻana o ka meaʻaiʻo A i ka wā e hoʻokomoʻia ai. Eia kekahi,ʻo ka hana hōʻiliʻili e lawe mai i kahi kālepaʻana o ke kō maoli no ka meaʻoi aku ka maikaʻi.
ʻO ka sshhetch squash, kekahiʻano hoʻoulu hoʻohāhā o ka hoʻoilo, he meaʻai kalole liʻiliʻi, kahi liʻiliʻi ka meaʻaʻahu momona. He wahi momona, haʻahaʻa,ʻoluʻolu iki a he kahua maikaʻi loa ia no kaʻailaʻaila a iʻole nā māla'ōmato.
Nā Recipes Me ka Uila Uila
Eʻaiʻoe, e'ānena, eʻoki, ponoe, e kapaʻoe. E lawelawe iā ia me ka kakahiaka kakahiaka, kaʻaina awakea, kaʻaina, ka meaʻai, a me ka meaʻai. Hiki i kēia meaʻaiʻono a me kaʻono iki ke lawe i nāʻanoʻono likeʻole a he mea hoʻokupu maikaʻi loa ia i kaʻai.
> Kālā:
> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwai o Sadle, NJ: Prentice Hall, 2003: 626.
> Moore, Marisa. ʻO ka'ōmaʻomaʻo Winter. Nā Meaʻai a me nā Meaʻai. 2016; 16-17. 30-31.