Hoʻokaʻawale ʻia ma ke ʻano he huaʻai akā hoʻohana pinepine ʻia ma ke ʻano he mea kanu i ka kuke ʻana, he meaʻai ka ʻōpala, ʻono a maʻalahi.

Nui nā ʻano like ʻole, ʻo kēlā me kēia me kona ʻono kūʻokoʻa, hoʻohana i ka culinary a me nā pono olakino.

He lālā lākou a pau o ke ʻano ʻepekema Kucurbits a hiki ke hoʻokaʻawale ʻia ma ke ʻano he squash kauwela a hoʻoilo.

Eia 8 mau ʻano ʻala ʻono e hoʻohui i kāu ʻai.

ʻOhi ʻia nā ʻōpala kauwela—ʻoiai lākou e palupalu mau ana—a ʻai ʻia kā lākou mau hua a me nā ʻili.

ʻOiai ʻo ka hapa nui o nā ʻano ʻano i ke kau i ke kauwela, ua kapa ʻia lākou no ko lākou ola pōkole.

Eia nā 3 o nā ʻōpala kauwela maʻamau.

1. ʻōpae melemele

Loaʻa i ka ʻōpae melemele nā ​​ʻano ʻano like ʻole, e like me ka kuhukukū a me ka ʻāʻī pololei, a me kekahi mau ʻano kea o ka zucchini e like me ka zephyr squash.

Loaʻa i hoʻokahi ʻōpala melemele (196 kalama) ():

• Calories: 31
• Momona: 0 grama
• Polokina: 2 grams
• pāpaʻi: 7 grams
• Huai: 2 grams

He kumu maikaʻi nō hoʻi kēia ʻano like ʻole o ka pālolo, me hoʻokahi hua waena (196 grams) hāʻawi . ʻO ka potassium he mineral e pāʻani nui i ka mālama ʻana i ka ʻiʻo, ke kaulike wai a me ka hana nerve (, ).

Ma muli o kona ʻono ʻoluʻolu a me kona ʻano ʻoniʻoni liʻiliʻi ke moʻa, hiki ke hoʻomākaukau ʻia ka ʻōpala melemele ma nā ʻano like ʻole.

Hiki ke ʻai ʻia, kālua ʻia, kālua ʻia, a hoʻohana ʻia paha ma ke ʻano he mea hoʻohui i nā casseroles.

2. Kukini

ʻO Zucchini kahi'ōmaʻomaʻo'ōmaʻomaʻo o ke kauwela i lilo i mea kaulana loa i nā noodles.

He pūʻolo zucchini (196 grams) ():

• Calories: 33
• Momona: 1 grama
• Polokina: 2 grams
• pāpaʻi: 6 grams
• Huai: 2 grams

He ʻono maʻalahi kēia ʻano ʻano akā ʻoi aku ka paʻa o ke ʻano ma mua o ka ʻōpala melemele, no laila kūpono ia i nā sopa a me nā mea ʻala.

E like me ka ʻōpala melemele, hiki ke ʻai ʻia, kālua a kālua ʻia.

Hiki iā ʻoe ke ʻoki i loko o nā lipine lahilahi me kahi spiralizer e hoʻohana ai ma kahi o ka pasta a i ʻole nā ​​noodles i kēlā me kēia meaʻai.

3. Kīpī pāpaʻi

He liʻiliʻi ʻo Pattypan squash, a i ʻole pattypan squash, he 1,5 a 3 ʻīniha (4 a 8 knm) ka lōʻihi. He ʻano ʻuala me ka ʻaoʻao scalloped a no laila ua kapa ʻia ʻo ia he ʻumeke.

Hoʻokahi kīʻaha (130 grams) o ka ʻōpala custard hāʻawi ():

• Calories: 23
• Momona: 0 grama
• Polokina: 2 grams
• pāpaʻi: 5 grams
• Huai: 2 grams

He haʻahaʻa loa kēia ʻano i nā calorie a loaʻa i nā ʻano huaora a me nā minela like ʻole, e like me ka huaora C, ka huaora C, a me ka manganese, a me ka liʻiliʻi o ka fiber a me ka protein.

ʻO ka hoʻololi ʻana i nā meaʻai kiʻekiʻe-calorie me nā meaʻai haʻahaʻa haʻahaʻa, nā meaʻai-nui, e like me nā pâtés, hiki ke alakaʻi i ka poho ma ka hōʻemi ʻana i ka helu o nā calorie āu e ʻai ai, akā ʻaʻole ka nui o ka meaʻai. Hiki i kēia ke kōkua iā ʻoe e piha i nā calorie liʻiliʻi ().

E like me ka ʻōpala melemele, he ʻono ʻoluʻolu nā patties a hiki ke ʻai ʻia, kālua ʻia, ʻaila ʻia, a hoʻohana ʻia paha e hana i nā kīʻaha.

hōʻuluʻulu manaʻo ʻO ka ʻōpala kauwela nā hua ʻōpiopio me nā hua a me nā ʻili palupalu hiki ke ʻai ʻia. ʻO kekahi mau ʻano kaulana ʻo ia ka ʻōpala melemele, zucchini, a me ka pate pan.

Nā ʻano o ka ʻōpae hoʻoilo

ʻOhi ʻia ka ʻōpala hoʻoilo i ka lohi o ko lākou ola. He ʻili paʻa ko lākou a me nā ʻanoʻano paʻakikī, kahi e wehe ai ka hapa nui o nā kānaka ma mua o ka ʻai ʻana. ʻAʻole like me nā ʻano kauwela, hiki ke mālama ʻia no ka manawa lōʻihi ma muli o ko lākou mānoanoa, pale pale.

Ua ʻike ʻia kēia mau huaʻai he ʻōpala hoʻoilo no ka lōʻihi o ko lākou ola ʻana. ʻOhi ʻia ka hapa nui o nā ʻano i ka hopena o ke kauwela a me ka hāʻule mua.

Eia kekahi o nā ʻōpala hoʻoilo ākea loa.

4. 'Acorn squash

He ʻano ʻano liʻiliʻi ʻo Acorn squash me ka ʻiʻo ʻōmaʻomaʻo mānoanoa a me ka ʻiʻo ʻalani.

Aia i loko o kahi ʻōpala acorn 10 knm (4 in) ():

• Calories: 172
• Momona: 0 grama
• Polokina: 3 grams
• pāpaʻi: 45 grams
• Huai: 6 grams

Ua piha kēia ʻano i ka huaora C, nā huaora B a me ka magnesium, ʻo ia ka mineral koʻikoʻi no nā iwi a me . He waiwai hoʻi ia i ka fiber a me nā carbohydrates i ke ʻano o nā starches maoli a me nā sugars, e hāʻawi ai i ka hua i kahi ʻono ʻono ().

Hoʻomākaukau mau ʻia ka ʻōpala acorn ma ka ʻoki ʻana i ka hapalua, wehe i nā hua a kālua. Hiki ke kālua ʻia me kahi mea ʻono, e like me ka sausage a me nā aniani, a i ʻole i hoʻoheheʻe ʻia me ka maple syrup no ka ʻono. Hoʻohana mau ʻia ia i ka soup.

5. ʻOpaʻu

He ʻano hoʻoilo nui ʻo Butternut squash me ka ʻiʻo ʻalani a me ka ʻiʻo ʻalani.

Hoʻokahi kīʻaha (140 grams) o nā mea ():

• Calories: 63
• Momona: 0 grama
• Polokina: 1 grama
• pāpaʻi: 16 grams
• Huai: 3 grams

He kumu maikaʻi loa kēia ʻano o ka huaʻa C a me ka beta-carotene, ʻo ia mau mea ʻelua e hana like i kou kino. Kōkua nā antioxidants i ka pale ʻana i kāu mau cell mai ka pōʻino, hiki ke pale i kekahi mau maʻi maʻi ().

No ka laʻana, pili ka lawe nui ʻana i ka beta-carotene me ka haʻahaʻa haʻahaʻa o kekahi mau maʻi maʻi maʻi, ʻo ia hoʻi ka maʻi ʻaʻai māmā, ʻoiai ʻo ka meaʻai momona i ka huaora C hiki ke pale i ka maʻi puʻuwai (, ).

He ʻono ʻono a lepo ka ʻōpala Butternut. Hiki ke leʻaleʻa ʻia ma nā ʻano like ʻole, akā maʻa mau ʻia. Hoʻohana pinepine ʻia i nā sopa a he koho maʻamau hoʻi no ka meaʻai pēpē.

ʻAʻole like me nā ʻano ʻano hoʻoilo ʻē aʻe, hiki ke ʻai ʻia nā hua a me ka ʻili o ka ʻōpala butternut ma hope o ka kuke ʻana.

6. Spaghetti squash

He ʻano hoʻoilo nui ʻo Spaghetti squash me ka ʻiʻo ʻalani. Ma hope o ka kuke ʻana, hiki ke huki ʻia i loko o nā kaula e like me ka spaghetti. E like me ka zucchini, he ʻano haʻahaʻa haʻahaʻa ia i ka pasta.

Hoʻokahi kīʻaha (100 grams) o ka spaghetti squash hāʻawi ():

• Calories: 31
• Momona: 1 grama
• Polokina: 1 grama
• pāpaʻi: 7 grams
• Huai: 2 grams

ʻO kēia ʻano kekahi o nā ʻōpala hoʻoilo haʻahaʻa haʻahaʻa, e koho maikaʻi loa ia no ka poʻe i ka meaʻai haʻahaʻa-calorie no ka mea he liʻiliʻi nā kō maoli ma mua o nā ʻano hoʻoilo ʻē aʻe.

He ʻono ʻoluʻolu kona, e lilo ia i mea koho maikaʻi loa i ka pasta. Eia kekahi, ʻaʻole ia e lanakila i nā mea ʻē aʻe i hui pū ʻia me ia.

No ka hoʻomākaukauʻana, eʻoki i ka hapalua a wehe i nāʻanoʻano. E kālua i nā ʻāpana a palupalu ka ʻiʻo. A laila e hoʻohana i ka ʻōpala e ʻoki i nā kaula e like me ka pasta.

7. ʻUkena

ʻO ka ʻumeke kahi ʻōpala hoʻoilo maʻamau i ʻike nui ʻia no kona hoʻohana ʻana i nā mea ʻono. Eia kekahi, hiki ke ʻai ʻia kāna mau hua i ka wā i kuke ʻia.

Hoʻokahi kīʻaha (116 grams) o nā mea ():

• Calories: 30
• Momona: 0 grama
• Polokina: 1 grama
• pāpaʻi: 8 grams
• Huai: 1 grama

He waiwai ka paukena i nā antioxidants alpha a me ka beta carotene, ʻo ia mau mea ʻelua i mua o ka huaʻa A, he huaʻaola koʻikoʻi no ke olakino maka ().

He kumu maikaʻi nō hoʻi kēia hua o ka potassium a me ka huaora C ().

He ʻono iki ka ʻukena a hiki ke hoʻohana ʻia i nā kīʻaha ʻono a me nā kīʻaha ʻono, mai ka pai a i ka sopa. Hiki ke kālua ʻia kāna mau hua, hoʻomaʻamaʻa ʻia a ʻai ʻia i mea ʻai maikaʻi a piha.

No ka hoʻomākaukauʻana i ka paukena, e wehe i ka pulp a me ka'ōpala a hoʻolapalapa paha i kaʻiʻo a hiki i ka palupalu. Hiki iā ʻoe ke kūʻai i ka paukena puree hiki ke hoʻohana ʻia no ka kuke ʻana a i ʻole ka kuke ʻana.

8. Kabocha squash

ʻO Kabocha squash - ʻike ʻia hoʻi ʻo ka ʻukena Iapana a i ʻole ka ʻōpala buttercup - he meaʻai nui a ulu a kaulana a puni ka honua.

ʻOiai ʻaʻole loaʻa i ka United States Department of Agriculture (USDA) ka ʻike meaʻai no kabocha, 1 kīʻaha (116 grams) o ka ʻōpala hoʻoilo maʻamau i loaʻa ():

• Calories: 39
• Momona: 0 grama
• Polokina: 1 grama
• pāpaʻi: 10 grams
• Huai: 2 grams

E like me nā ʻano ʻano hoʻoilo ʻē aʻe, ua waiwai ka kabocha squash i nā antioxidants a me nā meaʻai, me ka huaʻa C a me ka provitamin A ().

Ua wehewehe ʻia kona ʻono he keʻa ma waena o ka paukena a me ka ʻuala. Eia hou, hiki ke ʻai ʻia ka ʻili inā moʻa loa.

Hiki ke hoʻomoʻa ʻia ka ʻōpala Kabocha, hoʻolapalapa ʻia, hoʻoulu ʻia, a hoʻohana ʻia paha e hana i ka sopa. Hoʻohana ʻia nō hoʻi e hana i ka tempura, ʻo ia hoʻi ka hahau māmā ʻana i nā ʻāpana hua me ka panko berena a me ka palai ʻana a hiki i ka crispy.

hōʻuluʻulu manaʻo ʻOi aku ka lōʻihi o ka mālama ʻana o nā ʻōpala hoʻoilo ma mua o nā ʻano ʻano kauwela. Hōʻike ʻia lākou e ko lākou ʻili mānoanoa a me nā hua paʻakikī. ʻO kekahi mau hiʻohiʻona e pili ana i ka acorn, spaghetti, a me kabocha squash.

He nui loa nā ʻōpala a hiki ke hoʻohana ʻia i nā ʻano he nui.

ʻO nāʻano kauwela a me ka hoʻoilo ua piha i nā meaʻai a me ka fiber oiai he haʻahaʻa ka calorie.

Hiki ke kālua ʻia, kālua ʻia a hoʻolapalapa ʻia a hoʻohana ʻia e hana i nā sopa a me nā mea ʻono. Eia kekahi, maikaʻi ka zucchini a me ka spaghetti squash.

ʻO kēia mau mea hoʻohui olakino a ʻono i kāu ʻai.