Hoʻoponopono'Āina Kuleana Spaghetti

Nā Calories a me nā Haumana o ka Squahetti Squash

ʻO ka sshhetti squash heʻano o ka'ōmaʻomaʻu hoʻolālā e likeʻole me kona mauʻohana o kaʻohana-ʻaʻole ia heʻano maloʻo a he kino melemele, e kū'ē i kaʻalaniʻonika o ka momona, ka pūnāwai, a me nāʻano'ōmaʻomaʻo'ē aʻe.

Hoʻohana pinepineʻiaʻo Spaghetti me kahi mea pani no ka pasta. He wahiʻoluʻolu,ʻoluʻolu iki ia i kūpono no kaʻailaʻaila a me nā mila i hoʻonohonohoʻia i nā meaʻai.

I kaʻokiʻokiʻana, uaʻono konaʻiʻo, e like me keʻano o ka "spaghetti" a hiki ke hoʻohanaʻia me he carbohydrate lalo, heʻoi aku ka maikaʻi o ka paʻi pālahalaha.

Loaʻa i nā mea āpau i kēlā me kēia makahiki, me ka palena nui oʻOkakopa a hiki i Malaki.

Hiki ke kīpona Spaghetti i ka calories, nona wale nō nā calorie he 42 i hoʻokahi kīʻaha iʻokiʻia. Loaʻa i loko o ia mea kahi liʻiliʻi o ka waiʻalea, 10 maumu, a me ka nui o ke fiber, 2.2 grams a 9 pene o kāu mau pono i kēlā me kēia lā. Ke paniʻoe i ka sshhetti squash no pasta, hiki iāʻoe ke ho'ōla i 170 mau calorie a 30 grams o ka waiʻahu i hoʻokahi kīʻaha e lawelawe ana!

Nā Huakaʻi Ola o Squahetti Squash

ʻAʻole like me nāʻano'ōmaʻa hoʻolālā maʻamau e like me ka waiūpona a me ka momona, kahi nui o ka huaʻoʻAmona. Akā, he kumu maikaʻi o ke fiber, ka vitamine C, nā hua B-vitamins, manganese a me ka pālolo.

ʻO ka fiber ka hapa keu o ka waiʻalulu e kōkua ana iāʻoe e mālama pono, kōkua i ka hoʻoponoponoʻana i nā huhū a me ke koko koko, a hiki ke kōkua i ka low cholesterol.

Ua hōʻike nā haʻawina i nā kānaka eʻai ana i nā meaʻai momona o ka fiber e hoʻemi ana i ka hopena no ka maʻi o nā maʻi, kekahi mau maʻi āpau, a me ka maʻi diabetes.

ʻO ka Vitamin C, kahi antioxidant nui a me ka waiuma wai e mālamaʻia, he mea kōkua i ka hoʻonuiʻana i ka maʻi āpau a kōkua i ka hanaʻana i nā papa hana, e hāʻawi ana iā ia i nā meaʻelemakule.

He kī nui ka B-vitamina i ka carbohydrate, ka protein, a me ka momona ka momona a me ka manganese he māhele o nā enzymes antioxidant. Eia hou, hiki i ka meaʻai pākiko ke kōkua i ka emi o ke koko.

ʻO ka mea hope loa,ʻo ka sshhetti squash hoʻi i loko o ka lutein a me ka zeaxanthin, he mau antioxidants ia e pale ana i kou mau maka mai nā maʻi o ka makahiki.

Nā nīnau maʻamau e pili ana i ka Squahetti Squash

Hiki iaʻu keʻai i nāʻano sshhetti squash?

Ai, hiki iau. Hoʻopili i nā mea kanu i waho a hoʻomaʻemaʻe ia mea no ka meaʻaiʻai. ʻO nā huaʻano Squash e lako i ka protein a me ka magnesium .

Ke kiʻi a me ka mālamaʻana i Squahetti Squash

E koho i ka sichetti squash e kūpaʻa me kaʻawaʻole o nā wahiʻeleʻele a me nā kīnā. Pono e kaumaha i ka nui.

E kūʻai i nā'āpana spaghetti ma kahi maloʻo a maloʻo. E holoi i kaʻili ma mua o kaʻoki.

I ka manawa iʻakoʻia, waiho i ka'āpana spaghetti i loko o ka pahu frike i loko o ka pahu hau no ka mālamaʻana i ka mea hou no nā lā he nui.

Nā Huakaʻi Ola e Hoʻomākaukau i ka Squash Squash

Pono ka pīpī spaghetti me ka'ūpī aiʻole i ka palaoa ma mua o ka hikiʻana iā ia ke huki i ke kino momona.

ʻO ka mea maʻalahi loa e hana i kēia, no ka kukeʻana i kāu mau sshhetti squash i ka wai e lilo ai kaʻiʻo i ka mahu a me ka palupalu. Hiki nō hoʻi iāʻoe ke paʻi i ka'āpana i mua a hoʻohana i ka microwave , akāʻo ka paʻiʻana i lalo e like me ka haʻawina kālā.

E hahai i kēia mau hana maʻalahi:

• E ho ohumu i kāu umu 375 ° F.
• ʻOiai ka hoʻomehanaʻana o ka umu, e holoi i kāu'āpana spagetti me ka wai anuanu aʻokiʻoki i ka hapalua o ka lōʻihi. E hoʻohana i kahi puna eʻoki a hoʻolei i nāʻano (aiʻole e mālama iā lākou no ka'ānena) mai ka waena o kēlā me kēia hapalua.
• E kau i kahi'āpala i kahi ipuʻai a pāpī paha e like me ka hapalua inihi a hoʻokahi'īniha o ka wai i loko o ke kīʻaha a me ka baʻa a hiki wale i kaʻoluʻolu, e pili ana i 30 a 45 mau minuke (e like me ka nui o ka'āpana).

• Eʻikeʻoe i ka hanaʻana o ka'ōmaʻomaʻo i ka wā e hiki ai iāʻoe ke hou i loko o kaʻili me ka māina a me ka huki paha i ka māwae i kaʻaoʻao a ma waho o ka'āhika a e māmā mau ke kaula.
• Ke loaʻa iāʻoe kāu spaghetti, eʻomi iā ia me kahi kāleka, kaʻaila, a me Parmesan kahi a luna paha me kāu mea kanu punahele. He meaʻaiʻono, meaʻai, ke kai haʻahaʻa-haʻahaʻa.

Recipes Me Spaghetti Squash

• ʻO ke Ala Kūpono e Hoʻomākaukau i ka Squash Squash
• Pehea e kuke ai i ka Spaghetti Squash i ka Microwave
• Pehea eʻoki ai i ka Spaghetti Squash i loko o ka Cooker Slow

> Kālā:

> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwai o Sadle, NJ: Prentice Hall, 2003: 626

> Linus Pauling Institute. Nā Micronutrients no ke olakino. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf

> Moore, Marisa. ʻO ka'ōmaʻomaʻo Winter. Nā Meaʻai a me nā Meaʻai. 2016; 16-17. 30-31.