南瓜,閩南語稱為金瓜,是外婆烹煮甜湯與餐點常用的食材,也讓我從小就養成了愛吃南瓜的喜好。南瓜的瓜皮瓜肉與瓜子皆可食用,營養價值又高,在講求「全食物、全營養、全吸收」(Whole Food Concept) 觀念的時代,南瓜真是全身上下裡裡外外都是寶呀。


A recent AICR (American Institute of Cancer Research) report examined over 4,500 studies on the link between diet and breast cancer. The report found that a diet rich in a variety of fruits, vegetables and beans significantly reduces cancer risk.
 
A variety of plant-based whole foods working together is thought to be more beneficial than the effect of isolated supplements and vitamin pills. According to Ritva Butrum, Ph. D., "The concept of synergy is key. Future cancer-fighting efforts are more likely to revolve around dietary adjustments than one miracle pill."


新鮮的南瓜瓜肉連同皮另做烹調之用,剩下的南瓜子可別丟了新鮮的南瓜子洗淨,放入烤箱中乾燥,取出待涼再烤,如此反覆,就可以自製乾淨衛生的烤南瓜子了。不想烤南瓜子的話,也可以打碎了做麵包

 
Honey Whole Wheat Bread with Pumpkin Seeds
Ingredients
water                                         9 oz
pumpkin seeds with strings (fresh) 5 oz
honey                                         2 tbsp
canola oil                                    1 tbsp
salt                                            1 tsp
bread machine whole wheat flour    1 ½ cups
bread machine flour                      1 ½ cups
active dry yeast                            2 tsp
pumpkin seeds (raw, dried)            ½ cup
 
Directions
1. Combine water and fresh pumpkin seeds with strings in a food processor or blender. Grind the mixture very well. Pour the mixture into the pan of bread machine.
將水、新鮮南瓜子與囊混合以食物調理機或果汁機打碎打勻倒入麵包機內。
 
2. Place the rest of ingredients (except raw pumpkin seeds) in the pan of bread machine in the order listed. Put on whole wheat cycle with light crust. The cycle time is 3 hours and 40 minutes. Whole wheat bread does not rise as high as others.
依材料所列順序將其餘材料(乾燥南瓜子除外) 一一加進麵包機內。麵包外皮選擇淺色啟動全麥麵包製作功能全程需時3小時40分鐘。全麥麵包發酵完畢的體積會略小於其他麵包。
 
3. Add raw pumpkin seeds into the pan of bread machine when the “add-ingredients signal” beeps. Time on display will show 3:00. It is 40 minutes after the program started, at the secondary knead process. Let the bread machine continue the rest of process.
當麵包機運作40分鐘之後亦即進行到第二次揉麵的步驟機器發出加料投遞聲時即可加入乾燥南瓜子,讓麵包機繼續運作至麵包烘焙完成
 
南瓜含有豐富的維生素ABC及礦物質,必需的胺基酸和組氨酸,可溶性纖維、葉黃素和磷、鉀、鈣、鎂、鋅、矽等微量元素,不僅營養豐富,長期食用還具有保健和防病治病的功能。
 
南瓜亦含有豐富的礦物質「鈷」,是構成維生素B12的成分之一,有助維生素B12在腸道的吸收;鈷還可以刺激人體造血功能,加速人體製造紅血球,可以補血。另外,南瓜有豐富果膠,可延緩腸道對糖分的吸收,改善腸道順通,且果膠與膽固醇結合,能有助於降低膽固醇,南瓜子還可以預防攝護腺癌。常吃南瓜,可使肌膚柔嫩亮麗,清代名臣張之洞曾建議慈禧太后多食用南瓜呢。
 
此外,南瓜所含的β胡蘿蔔素,可由人體吸收後轉化為維生素A,維生素A和蛋白質結合可形成視蛋白,在視覺上扮演重要的角色,一旦缺乏,會導致夜盲,甚至全盲的嚴重後果。而南瓜所含的維生素B6和鐵,能幫助身體所儲存的血糖轉變成葡萄糖,而葡萄糖正是腦部唯一的燃料喔
 
 



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