La ʻōpae ʻāpala he ʻōpae hoʻoilo ʻiʻo ʻalani kaulana no kona ʻano maʻalahi a me ka ʻono a me ka ʻono.
ʻOiai i manaʻo ʻia he ʻano mea kanu, ʻo ka ʻōpala ʻo butternut he hua.
Nui kona hoʻohana ʻana i ka meaʻai a he mea hoʻohui maikaʻi loa ia i nā mea ʻono a me nā mea ʻono.
La squash ʻAʻole wale ka ʻono musky, ua piha pū me nā huaora, nā minerala, nā fiber, a me nā antioxidants.
Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka ʻōpala butternut, me kāna meaʻai, nā pono olakino, a pehea e hoʻohui ai i kāu meaʻai.
Ka papa o nā mea
Kiʻekiʻe i nā meaʻai a haʻahaʻa i nā calorie
ʻOiai hiki iā ʻoe ke ʻai i ka ʻōpala butternut squash maka, ʻo kēia ʻōpae hoʻoilo kalua ʻia a kālua ʻia.
ʻO hoʻokahi kīʻaha (205 grams) o ka ʻōpala butternut moʻa e hāʻawi:
- Calories: 82
- pāpaʻi: 22 grams
- Polokina: 2 grams
- Huai: 7 grams
- Wikamina A: 457% o ka Reference Daily Intake (RDA)
- ʻO Vitamin C: 52% o RDI
- Wikamina E: 13% o RDI
- Tiamina (B1): 10% o RDI
- Niacin (B3): 10% o RDI
- Pyridoxine (B6): 13% o RDI
- Folate (B9): 10% o RDI
- Magnesium: 15% o RDI
- Pōpila: 17% o RDI
- Manganese: 18% o RDI
E like me kāu e ʻike ai, ʻo ka squash Nui ka musky i nā meaʻai nui.
Ma waho aʻe o nā huaora a me nā minela i helu ʻia ma luna, he kumu maikaʻi ia o ka calcium, ka hao, ka phosphorus a me ke keleawe.
hōʻuluʻulu manaʻo
He haʻahaʻa nā calorie ʻo Butternut squash akā kiʻekiʻe i nā meaʻai he nui, me ka huaʻa A, ka huaʻa C, ka magnesium a me ka potassium.
E heluhelu pū hoʻi: ʻO Chayote Squash: 10 mau mea maikaʻi loa
Hoʻopihaʻia me nā huaora a me nā minela
He kumu maikaʻi ʻo Butternut squash no nā huaora a me nā minela.
ʻO kahi kīʻaha hoʻokahi (205-gram) o ka ʻōpala palaka moa i hāʻawi ʻia ma mua o 450% o ka RDA a ʻoi aku ma mua o 50% o ka RDA no ka huaora C ().
He waiwai nō hoʻi ia i nā carotenoids, me ka beta-carotene, beta-cryptoxanthin, a me ka alpha-carotene, he mau puaʻa mea kanu e hāʻawi ai i ka ʻalaʻala butternut i kona waihoʻoluʻu.
ʻO kēia mau pūhui he provitamin A carotenoids, ʻo ia hoʻi, hoʻololi kou kino iā lākou i retinal a me retinoic acid, nā ʻano hana o ka vitamina A ().
Pono ka Vitamin A no ka hoʻoponopono ʻana i ka ulu ʻana o nā cell, ke olakino iwi, a me ka hana pale ().
Eia kekahi, he mea koʻikoʻi ia no ka ulu ʻana a me ka ulu ʻana o ka fetal, e lilo ia i mea koʻikoʻi no nā makuahine hāpai.
He waiwai nui ka Butternut squash i ka huaora C, he meaʻai hiki ke hoʻoheheʻe ʻia i ka wai e pono ai no ka hana immune, collagen synthesis, ho'ōla ʻeha, a me ka hoʻoponopono ʻana i ke kino ().
Hana ʻia nā huaora A a me C ma ke ʻano he antioxidant ikaika i loko o kou kino, e pale ana i kāu mau cell mai ka pōʻino i hana ʻia e nā molekala paʻa ʻole i kapa ʻia he radical manuahi.
ʻO ka Vitamin E kekahi antioxidant i loko o ka ʻōpala butternut e kōkua i ka pale ʻana i ka pōʻino radical manuahi a hiki ke hōʻemi i kou pilikia o nā maʻi pili makahiki, e like me Alzheimer's ().
Hoʻopiha pū ʻia kēia ʻōpala hoʻoilo me nā huaora B, me ka folic acid a me ka huaora B6, ka mea e pono ai i kou kino no ka ikehu a me ka hoʻokumu ʻana i ke koko ʻulaʻula.
Eia kekahi, waiwai nui ia i ka potassium a me ka manganese, he mea nui ia mau mea a pau i ke olakino iwi ().
No ka laʻana, hana ka manganese ma ke ʻano he cofactor i ka mineralization iwi, ke kaʻina hana o ke kūkulu ʻana i ka iwi iwi ().
hōʻuluʻulu manaʻo
ʻO Butternut squash kahi kumu maikaʻi loa o ka provitamin A carotenoids, ka huaora C, nā huaora B, ka potassium, ka magnesium a me ka manganese.
E heluhelu pū hoʻi: ʻO Chayote Squash: 10 mau mea maikaʻi loa
Hiki i nā mea antioxidant kiʻekiʻe ke hōʻemi i ka pilikia o ka maʻi
ʻO ka Butternut squash kahi kumu nui o nā antioxidants ikaika, me ka huaora C, ka huaʻa E, a me ka beta-carotene.
Kōkua nā antioxidants i ka pale ʻana a i ʻole ka hōʻemi ʻana i ka pōʻino o nā cell a hoʻemi i ka ʻāʻī, hiki ke hōʻemi i ka pilikia o kekahi mau maʻi maʻi.
Cancer
Ua hōʻike ʻia ka noiʻi ʻana ʻo ka meaʻai momona i kekahi mau antioxidants i loaʻa i ka ʻōpala butternut, e like me nā antioxidants carotenoid a me ka huaora C, hiki ke hōʻemi i ka pilikia o kekahi mau maʻi maʻi.
No ka laʻana, ua hōʻike nā haʻawina e hiki ke hoʻemi i ka nui o ka ʻai ʻana o ka beta-carotene a me ka huaora C i ka hopena o ka maʻi kanesa.
Ma kahi loiloi o 18 mau noiʻi, ʻike ʻia ʻo ka poʻe me ka nui o ka beta-carotene he 24% haʻahaʻa haʻahaʻa o ka maʻi kanesa maʻi ma mua o ka poʻe me ka ʻai haʻahaʻa ().
ʻO kekahi loiloi hou o 21 mau haʻawina i ʻike ʻia ua emi ka nui o ka maʻi kanesa maʻi e 7% no kēlā me kēia 100 mg o ka huaora C i kēlā me kēia lā ().
Hoʻohui hou, ua hōʻike ʻia kahi loiloi o 13 mau haʻawina e pili ana nā pae koko kiʻekiʻe o ka beta-carotene me ka haʻahaʻa haʻahaʻa loa o ka make o nā kumu āpau, me ka make mai ().
maʻi puʻuwai
Ua pili lōʻihi ka ʻai ʻana i nā huaʻai a me nā mea kanu me ka haʻahaʻa o ka maʻi puʻuwai ().
Eia nō naʻe, ua ʻike ʻia nā mea kanu melemele a ʻalani a me nā huaʻai, me ka ʻōpala butternut, i ka pale ʻana i ka maʻi puʻuwai.
He hopena koʻikoʻi nā antioxidants i loaʻa i loko o kēia mau lau ʻulaʻula ʻulaʻula.
Ua hōʻike ʻia kahi noiʻi o 2 poʻe i ka emi ʻana o ka pilikia o ka maʻi puʻuwai e 445% no kēlā me kēia lawelawe ʻana i kēlā me kēia lā i nā mea kanu melemele-alani ().
ʻO nā carotenoids i loaʻa i loko o kēia mau mea kanu i manaʻo ʻia e pale i ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ke koko, hoʻemi ʻana i ka mumū, a me ka mālama ʻana i ka hōʻike ʻana o nā genes kikoʻī i pili i ka maʻi puʻuwai ().
Ka emi ʻana o ka noʻonoʻo
ʻO kekahi mau hana meaʻai, e like me ka ʻai ʻana i nā meaʻai ʻoi aku ka nui o nā antioxidants, hiki ke pale aku i ka emi ʻana o ka noʻonoʻo.
ʻO kahi haʻawina 13-makahiki o 2 poʻe i hoʻopili i kahi meaʻai momona-carotenoid e hoʻomaikaʻi i ka nānā ʻana a me ka maʻalahi o ka waha i ka wā ʻelemakule ().
Eia kekahi, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka meaʻai ʻoi aku ka nui o ka huaora E i ka hopena pale i ka maʻi o Alzheimer.
Ua ʻike ʻia kahi noiʻi 8 makahiki o nā poʻe ʻelemakule he 140, ʻoi aku ka liʻiliʻi o ka poʻe me ke koko kiʻekiʻe o ka huaora E i ka maʻi o Alzheimer ma mua o ka poʻe me nā pae haʻahaʻa o kēia vitamina ().
hōʻuluʻulu manaʻo
Hiki ke hoʻemi ʻia ka pilikia o kekahi mau maʻi, e like me ka maʻi puʻuwai, ka maʻi ʻaʻai māmā, a me ka emi ʻana o ka noʻonoʻo.
E heluhelu pū hoʻi: ʻO Chayote Squash: 10 mau mea maikaʻi loa
Hiki ke kōkua i ka lilo kaumaha
Hoʻokahi kīʻaha (205 grams) o ka ʻōpala butternut i kuke ʻia he 83 calories wale nō a hāʻawi i 7 grams o ka fiber hoʻopiha, e koho maikaʻi loa inā makemake ʻoe e lilo i ke kaumaha a me ka momona o ke kino.
Loaʻa iā ia ka fiber insoluble a me ka soluble fiber. ʻO ka mea nui, ua hoʻopili ʻia ka fiber soluble a hōʻike ʻia e hōʻemi i ka ʻai, ʻo ia ka mea nui i ka wā e hoʻāʻo ai e kāohi i kāu ʻai calorie ().
Ua hōʻike ʻia nā haʻawina he nui ʻoi aku ka nui o ka ʻai ʻana i ka fiber dietary e hoʻoikaika i ke kaumaha a hoʻemi i ka momona o ke kino.
Ua hōʻike ʻia kahi noiʻi o 4 mau keiki a me nā ʻōpio i ka emi ʻana o ka nui o ka momona e 667% i waena o ka poʻe i ʻai i ka fiber i hoʻohālikelike ʻia me ka poʻe i ʻai i ka liʻiliʻi loa ().
Eia hou, ua hōʻike ʻia kahi noiʻi o nā wahine he 252 no kēlā me kēia hoʻonui gram i ka nui o ka fiber meaʻai, ua emi ke kaumaha ma 0,55 paona (0,25 kg) a ua emi ka momona e 0,25 pakeneka ().
Eia kekahi, hiki i nā meaʻai kiʻekiʻe i ka fiber ke kōkua i ka mālama ʻana i ke kaumaha i ka manawa. Ua ʻike ʻia kahi haʻawina he 18 mahina i nā wahine, ʻo ka poʻe i ʻai i ka nui o ka fiber ua nalowale ke kaumaha ma mua o ka poʻe i ʻai liʻiliʻi, e hōʻike ana he mea nui ka fiber no ().
ʻO ka hoʻohui ʻana i ka ʻōpala i kāu mau meaʻai he ala maikaʻi loa ia e pale ai i ka pōloli a hoʻonui i kāu ʻai fiber.
hōʻuluʻulu manaʻo
He haʻahaʻa nā calorie ʻo Butternut squash a kiʻekiʻe i ka fiber, e lilo ia i mea koho maikaʻi loa no kēlā me kēia papahana hoʻēmi kaumaha.
Pehea e hoʻohui ai i kāu meaʻai
ʻO ka hoʻohui ʻana i ka ʻōpala butternut i kāu meaʻai he ala maikaʻi loa ia e hoʻomaikaʻi ai i kou olakino holoʻokoʻa.
He mea hoʻohui like ʻole ia e hui maikaʻi me nā ʻano ʻono like ʻole, mai ka ʻono a hiki i ka mea ʻala.
Eia kekahi mau manaʻo no ka hoʻokomo ʻana i ka ʻuʻu popo i loko o nā kīʻaha ʻono a ʻono.
- E ʻokiʻoki i ka ʻōpala ʻōpala i loko o nā pahu a kālua me ka , ka paʻakai a me ka pepa no kahi kīʻaha wikiwiki a ʻono.
- E hoʻololi i ka ʻuala i ka ʻuala i ka hana ʻana i nā fries homemade.
- ʻO nā salakeke kiʻekiʻe me ka ʻōpala butternut kālua no ka fiber keu.
- E hoʻohui i ka ʻuʻipaʻi butternut puree i nā mea i kālua ʻia, e like me ka berena a me nā muffins.
- E hoʻohana i ka ʻuʻu ʻupena puree a me ka waiu niu no ka hana ʻana i ka sopa ʻalani, waiu ʻole.
- E hoʻokuʻu i nā ʻāpana ʻōpala i loko o nā stews puʻuwai.
- E hana i ka chili meaʻai ma ka hoʻohui ʻana i nā pīni, nā mea ʻala, ka ʻuala ʻōmato a me ka ʻōpala butternut.
- E hoʻomoʻa i nā ʻāpana ʻāpana butternut me kāu hui punahele o nā kīʻaha, nā mea kanu a me ka paʻakai no ka pāʻina meaʻai.
- E hoʻohui i ka ʻōpae pāpaʻi i hoʻomoʻa ʻia i nā kīʻaha pasta a i ʻole e hoʻohana ʻia i hoʻomaʻemaʻe ʻia e like me ka ʻuala pasta.
- Mash moʻa ka ʻumeke pāpaʻi me ka paʻakai, ka waiū a no ka hoʻomaʻamaʻa ʻana.
- E ʻai i ka ʻōpala ʻōpala me nā hua no ka ʻaina kakahiaka nui.
- E hoʻohana i ka ʻumeke maʻemaʻe ma kahi o ka paukena i ka wā e hana ai i nā pai a i ʻole nā tarts.
- E hoʻohui i ka ʻōpala butternut caramelized i nā quiches a me nā frittatas.
- E hoʻohana i ka ʻuala ma mua o ka ʻuala i loko o ka curries.
- E ʻokiʻoki i nā ʻāpana lahilahi o ka ʻōpae ʻōpala maka ma luna o nā salakeke no kahi ʻono kūʻokoʻa a me ke ʻano.
- E hoʻāʻo i kāu kuke ʻana ma ka hoʻāʻo ʻana i ka ʻuala pata ma kahi o nā mea ʻai maloʻo ʻē aʻe, e like me ka ʻuala, ka ʻuala, a i ʻole ka ʻuala.
hōʻuluʻulu manaʻo
Hiki ke hoʻohui ʻia ka ʻōpala Butternut i nā ʻano mea ʻono a me ka ʻono, e like me nā stews a me nā pai.
ʻO ka laina lalo
He waiwai nui ka Butternut squash i nā huaora, nā minerala a me nā antioxidants koʻikoʻi.
Hiki i kēia ʻōpala hoʻoilo haʻahaʻa haʻahaʻa, fiber kiʻekiʻe ke kōkua iā ʻoe e hōʻemi i ke kaumaha a pale aku i nā maʻi e like me ke kanesa, ka maʻi puʻuwai, a me ka emi ʻana o ka noʻonoʻo.
Eia kekahi, he maʻalahi a maʻalahi hoʻi e hoʻohui i nā kīʻaha ʻono a ʻono.
ʻO ka hoʻohui ʻana i ka ʻōpala butternut he ala maʻalahi a ʻono e hoʻomaikaʻi ai i kou olakino.
