pumpkin
nutritive value
Fresh pumpkin has high water content (90%) and low calories, which is a high-quality source of vitamin A, folic acid and potassium.
It is suggested that people who want to control calorie intake should add pumpkin flowers to salads and soups.
Pumpkin seeds are rich in calories, protein, iron and phosphorus. In Japan, pumpkin seeds are generally not used to be eaten, but only used to repel insects. However, in China, pumpkin seeds are often eaten as snacks. Because pumpkin seeds contain unsaturated fatty acids to prevent arteriosclerosis, they can be dried and fried for cooked food.
Effects on disease and health
Pumpkin is rich in various vitamins, among which D-carotene and vitamin C have certain effects on removing free radicals that can cause cancer, arteriosclerosis and myocardial infarction. In addition, pumpkin has certain effects in preventing cancer, lifestyle diseases and aging.
Pumpkin is rich in pectin and trace element cobalt. Pectin can delay the absorption of sugar and lipid in intestine, and cobalt is a necessary trace element for islet cells to synthesize insulin, so eating pumpkin often helps to prevent and treat diabetes.
Pumpkin can also eliminate the mutation of carcinogen ammonium nitrite, and pectin can also neutralize and remove heavy metals and some pesticides in the body, so it has the functions of preventing cancer and poisoning, and can help patients with liver and renal failure to enhance the regeneration ability of liver and kidney cells.
Diet should be avoided
Diabetic patients can make pumpkin into pumpkin powder for long-term consumption. People with beriberi and jaundice should not eat.
Methods of purchasing, preserving and eating
Fully mature pumpkins will shrink and wither around their stems. Pumpkins with neat appearance, hard skin and relatively heavy weight generally taste better. If the melon has nicks, holes or traces soaked in water, or mildew spots, it may go bad. If you choose the cut pumpkin, you should generally choose the one with fresh cut, dry seeds and not all cracked.
Pumpkin is very easy to preserve in yellow-green vegetables, and the whole pumpkin can be stored in the refrigerator for 2 ~ 3 months. Therefore, in the past, in the winter when vegetables were very scarce, most people used to store pumpkins as an important source of vitamins.
Pumpkin is easy to deteriorate from the heart after being cut, so it is best to hollow out the inside with a spoon and wrap it with plastic wrap, so it can be stored in the refrigerator for 5 ~ 6 days.
Pumpkin and melon meat can be steamed and eaten directly or made into pies, or raw pumpkin and melon meat can be cut into pieces to cook porridge or stir-fry stew; Pumpkin seeds can be dried to remove adhesive tissue and then fried for cooked food.
Matters needing attention in cooking
The skin of pumpkin is rich in carotene and vitamins, so it is best to eat it together with the skin. If the skin is hard, cut off the hard part with a knife before eating. When cooking, pumpkin heart contains 5 times as much carotene as pulp, so try to make full use of it.
Related recipes and food collocation
Fried pumpkin and small white fish dry salad
Slice the garlic that can stimulate appetite and promote digestion, fry it, then add the calcium-rich dried white fish, and stir it slightly with olive oil that can reduce cholesterol.
The absorption rate of β -carotene can be improved by frying pumpkin and mixing it with salad dressing. It's just that fried food is easy to cause excess energy, so we should be careful not to take too much.
pumpkin pie
Cut the pumpkin into pieces, steam it and make it into mud, then add appropriate ingredients according to your own taste to make pumpkin stuffing, and wrap the stuffing with fermented dough and fry it.
This staple food is sweet, delicious and nutritious, especially suitable for children and the elderly.
Pumpkin barley soup
Peel and dice the pumpkin for later use. Boil the water in the pot, release the barley and boil it with high fire, then add a few pitted red dates and cook it with low fire until the barley cracks. Add pumpkin diced, cook until barley is cooked, add white sugar, and continue to cook until white sugar dissolves. The soup is sweet and delicious, rich in nutrition and easy to digest and absorb. Coconut milk or honey can be added according to personal preference.
Nutrient content (per100g)
Three nutrients
Heat 22 kcal
Protein O.7 grams
Fat O.1g
Carbohydrate 4.5 grams
Cholesterol free
Dietary fiber 0.8g.
mineral
Calcium 16 mg
Iron 0.4 mg
Phosphorus 24 mg
Potassium 287 mg
Sodium o.8 mg
Copper O．03 mg
Magnesium 8 mg
Zinc O.14mg
Selenium O．46 microgram
vitamin
B 10.03 mg
B20.04 mg
B60.12mg
E0.36 mg
A 148 μ g
Nicotinic acid 0.4 mg
C8 mg
Carotene 0.89 mg
Folic acid 80 micrograms
Pantothenic acid 0.5 mg
K26 microgram
For the crowd
Most people can eat it.
Obese people, diabetics and middle-aged and elderly people are especially suitable.
wax gourd
Wax gourd is a vegetable with high nutritional value. Nutritionists have found that each hundred grams of winter melon contains 0.4g of protein, 0.9g of carbon/kloc-,0.9g of calcium/kloc-,0.2mg of phosphorus/kloc-,0.2mg of iron and various vitamins, especially vitamin C, which is/kloc-0.8mg per hundred grams, which is/of tomatoes.
In addition, wax gourd also contains propanol diacid, which plays a very good role in preventing human body from getting fat and improving body building. Eating wax gourd often in spring and summer is very beneficial to human health, especially for people with high weight. Here, we will introduce three dishes with wax gourd as raw material.