Kristen Cook
Ola ka ʻukena! Hoʻopili ʻia me nā minerala, antioxidants a me ka fiber, ʻaʻole ia he hopena anti-inflammatory wale nō, akā he hopena maikaʻi nō hoʻi i nā pae cholesterol. ʻAʻole ʻo ia wale ke kumu e pono ai ke kau pinepine ʻia nā mea kanu i ka hāʻule ma ka papa kuhikuhi!
ʻAla, ʻono a ʻo kekahi o nā mea kanu kahiko loa o ka honua - ʻo ia ka paukena. ʻAʻole hiki iā mākou ke lawa i nā mea kanu. No ka loaʻa ʻole o ka paukena i ka makahiki holoʻokoʻa, ke nānā mau nei mākou iā lākou i ka hāʻule a me ka hoʻoilo. ʻAʻole wale ma muli o kona ʻono ʻono a me nā ʻano ʻano he nui o ka hoʻomākaukau ʻana, akā ma muli o kāna mau mea olakino.
ʻO kēia mau meaʻai e ola ai ka paukena
He maikaʻi nā minerala e like me ka potassium a me ka magnesium no ka naʻau, nā ʻiʻo a me nā aʻalolo. Pono mākou i ka hao no ka lawe ʻana i ka oxygen. Mahalo i kona waihoʻoluʻu ʻalani, loaʻa pū ka nui o ka beta-carotene: he hopena anti-inflammatory a antioxidant. Ke hoʻololi ʻia i ka vitamina A i ke kino, hiki iā ia ke hoʻomaikaʻi i ka ʻike.
ʻAʻole e mālama ʻia ka nui o nā meaʻai i loko o ka paukena. Hiki i kēia mau mea ke loaʻa ka hopena maikaʻi i ka ʻai ʻana a hoʻoponopono i nā pae cholesterol. Akā ʻaʻole ʻo ia wale nō: hiki ke hoʻohana ʻia nā hua paukena i lāʻau lapaʻau.
Kōkua ka ʻumeke i ke kaumaha
Ua ʻike paha ʻoe he 90% ka wai o ka paukena? He haʻahaʻa loa ka paukena i loko o nā calorie me ka nui o ka wai a no laila he hopena maikaʻi nō hoʻi i kā mākou kaulike calorie. ʻO ka paukena he 25 calories wale nō no 100 grams. Hiki iā ʻoe ke komo pinepine iā ia!
Pumpkins: nā ʻōlelo aʻoaʻo no ke kūʻai ʻana, mālama ʻana a me ka hoʻomākaukau ʻana iā lākou
Ma ka hale kūʻai kūʻai, hale kūʻai mahiʻai a mākeke paha, pono ʻoe e paʻi i ka ʻukena āu i koho ai: inā ʻaʻohe kani, ua oo loa ia. Maikaʻi e ʻike: Ke kūʻai ʻia, mālama ʻia kahi paukena no ka manawa lōʻihi ma ka lumi wela. I loko o kahi hale maloʻo ʻeleʻele, hiki i ka paukena ke noho paʻa no ka lōʻihi. Inā ʻoki ʻoe i kāu ʻukena, hiki iā ʻoe ke hoʻopaʻa ʻia i loko o ka foil no 2-3 mau lā.
Pumpkin: kau, kumu a me nā ʻano ʻano
ʻO ka paukena i ka wā mai Kepakemapa a Nowemapa a hiki iā ʻoe ke kūʻai iā lākou ma nā hale kūʻai kūʻai.
ʻO ka ʻumeke kekahi o nā mea kanu kahiko loa o ka honua. Ua puni nā mea kanu mai ka makahiki 10,000 BC. Ma ka liʻiliʻi loa mai kēia manawa ua loaʻa nā ʻanoʻano paukena mai Central a me ʻAmelika Hema. Ua ʻōlelo ʻia ua ola nā ʻukena ma ʻEulopa mai ka makahiki 16.
He mea hoihoi ia aia ma kahi o 800 mau ʻano o ka paukena. ʻAʻole hiki iā ʻoe ke hoʻokaʻawale i waena o nā paukena hoʻoilo a me ke kauwela, akā pū kekahi ma waena o nā paukena ʻai a me nā paukena ʻai ʻole e like me nā paukena nani.
ʻO nā ʻano i makemake nui ʻia:
- Butternut or butternut
- Nutmeg squash
- ʻukena Hokkaido
- Spaghetti squash.
Manaʻo kōkua no ka hoʻomākaukau ʻana i ka paukena
ʻOkoʻa ka ʻono o kēlā me kēia paukena. Akā hoʻokahi mea like lākou a pau: ʻo ka ʻono nutty a me ka ʻono hua. ʻAʻole kūpono nā ʻukena ma ke ʻano he kīʻaha ʻaoʻao, he ʻono maikaʻi nō hoʻi i nā stews, ma ke ʻano he sopa a i ʻole nā keke. Hiki ke ʻai ʻia ka ʻukena i loko o nā salakeke huaʻai maka, no ka laʻana.
ʻO ka ʻaila hua ʻukena a me nā ʻanoʻano paukena maikaʻi loa
Nui ke ola kino o ka paukena. ʻAʻole naʻe ʻo ka paukena wale nō, akā, ʻo nā ʻanoʻano paukena a me ka ʻaila hua paukena i loaʻa mai iā lākou he mea maikaʻi i ke olakino. Loaʻa i ka ʻaila hua ʻukena ka nui o nā monounsaturated a polyunsaturated fatty acids, hiki ke loaʻa ka hopena maikaʻi i nā pae lipid koko. Ua ʻōlelo ʻia hoʻi e hoʻoikaika i nā ʻiʻo o ka ʻōpū a kūʻē i ka prostate nui. No ke anu, pono e hoʻohana wale ʻia ka ʻaila hua paukena me ka wela ʻole i loko o nā salakeke a i ʻole ma ke ʻano he hoʻopalapala ma nā sopa.
Nīnau pinepine e pili ana i ka paukena
No ke aha ke ola kino o ka paukena?
He haʻahaʻa ka ʻukena i nā calorie a waiwai nui i nā minela koʻikoʻi a me nā huaora.
Hiki iā ʻoe ke ʻai i ka paukena maka?
Hiki ke ʻai maka ʻia ka paukena ʻai. ʻOno lākou i ka nutty a me ka hua liʻiliʻi.
He ola kino anei na hua paukena?
He waiwai nā hua ʻukena i ka magnesium, ka hao a me ka zinc a no laila he hopena maikaʻi i ke olakino.
He ola kino ka aila hua paukena?
Mahalo i nā ʻakika momona unsaturated, nā huaora a me nā minela, olakino maikaʻi loa ka ʻaila hua paukena.
