The weather is so cold, everyone wants to eat hot, pumpkin is not only sweet and delicious, but also very nutritious, can be steamed and cooked, suitable for all ages.
Part 1: The Origin of Pumpkins
Pumpkin belongs to the Cucurbitaceae pumpkin plant, which first originated in the Americas, and China is currently the country that grows pumpkins and consumes the most pumpkins.
Pumpkin has many aliases, commonly known as gourd (Beijing, Northeast China, etc.), pumpkin (Guangdong), pumpkin (Henan, Jiangxi, etc.), gourd (Taiwan), wheat melon, nest melon, old Burmese melon, pumpkin, golden winter melon, drinking melon, rice melon, old dwarf melon, back melon, turning melon, etc.
There are also many varieties of pumpkins, and in terms of shape, there are oblate, oblong, gourd-shaped, fruit-like, etc.; The color of the pumpkin skin is also varied, ranging from orange-yellow, dark green, and dark green. Depending on the variety, the nutritional value is slightly different, and the taste is also different.
Part 2: Big pumpkin, big nutrition
What is the great nutrition of pumpkin?
1. Rich in carotene
First of all, looking at the color of pumpkin, which nutrient can you think of? That's right, it has to be carotene!
Pumpkin is high in carotene, with 890 micrograms of carotene per 100 grams of pumpkin.
Carotene can be converted into vitamin A in the body, which plays an important role in maintaining normal visual function, epithelial tissue health, enhancing immunity, and fighting cancer.
2. It can be used as a staple food
Pumpkin can also act as a staple food, containing 5 carbs per 100 grams of pumpkin3 grams.
3. Contains pectin
Pumpkin contains a soluble dietary fiber - pectin, and the highest green-skinned pumpkin can reach 203%, which can increase satiety, promote digestion, prevent constipation, and can also adsorb cholesterol and toxic metal substances and excrete them from the body.
4. Contains a variety of minerals
Pumpkin is also a particularly home-cooked vegetable, rich in potassium, sodium, calcium, magnesium, iron, zinc and other minerals needed by the human body.
The contents of zinc, chromium and manganese in pumpkin were also relatively high. Chromium and manganese can improve insulin function, promote carbohydrate and protein metabolism, and prevent diabetes to a certain extent.
5. It is suitable for people with three highs
Pumpkin contains a certain amount of insoluble dietary fiber, which is more suitable for people with three highs than polished rice and white flour.
Pumpkin is also a high-potassium and low-sodium food, especially suitable for middle-aged and elderly people and people with high blood pressure.
6. Rich in polysaccharides
The pumpkin polysaccharides extracted from pumpkin have been clinically proven to lower blood sugar, blood lipids and inhibit the growth of tumors.
In addition, pumpkin polysaccharides can effectively improve glucose metabolism and lipid metabolism disorders in diabetic patients.
The polysaccharides in pumpkin are good for diabetics, so does it mean that diabetics should eat pumpkin harder?
Apparently not, it's just one ingredient in pumpkin that has a hypoglycemic function, and in the case of pumpkin as a whole, because of itThe glycemic index (GI) is 75, which is a high GI food, especially the old pumpkin has a higher sugar content, and diabetics should not eat more.
In addition, when eating pumpkin, it is necessary to appropriately reduce the amount of staple food to eat.
7. Pumpkin leaves and seeds can be eaten
In addition to the fruit, pumpkin leaves can also be eaten, andPumpkin leaves contain as much dietary fiber, vitamins and minerals as leafy greens.
In addition, pumpkin seeds can also be eaten, and when dried, they are a delicious nut.
Part 3: How to eat pumpkin
As the saying goes, the old pumpkin is the grain, and the young pumpkin is the vegetable. As a crossover player, pumpkin'sThere are really many ways to eat, steaming, cooking, stir-frying, and frying.
1. Steaming
Pumpkin is steamed and eaten, which can be said to be the easiest way to eat. Cut the pumpkin into small pieces with skin on and steam them directly. This method is simple and nutritious, and it is the preferred way to eat.
2. Cook
Peel and cut the pumpkin and cook it with the grains, especially in this cold season, it is a real treat to drink a bowl of hot and fragrant pumpkin porridge!
3. Stir-fry
The more tender pumpkin is suitable for stir-frying, and the fried pumpkin is salty and sweet, which has a unique taste.
4. Fry
Pumpkin can be made into pumpkin pie. After peeling and steaming the pumpkin, grinding it into a puree, adding sugar, flour and yeast to knead it into a dough, after proofing, the electric baking pan is fried with oil until golden brown on both sides, such a delicious snack is more likely to be welcomed by children.
ButThis practice often requires the addition of oil and sugar to ensure the taste, and the energy content is on the high side, which is only suitable for occasional cravings.
Do you like to eat pumpkin? Feel free to leave a message in the comment area.