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<span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">南瓜,另稱『</span><span style="background-color: transparent; color: red; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">黃金之瓜</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">』,是種</span><span style="background-color: transparent; color: red; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">高營養價值的作物</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,富含豐富的維生素、礦物質,提供人體需要的營養來源,此外南瓜的價格也不貴,是屬於一種便宜的瓜蔬,而南瓜的歷史,其實最早是來自於墨西哥與中美洲,屬於一種外來的蔬果,雖然說是外來物,但在中國食用的歷史卻至少有五百年以上,在元末明初的時候於賈銘的書籍中,就有將南瓜的屬性列入明確的紀錄中,</span><span style="background-color: transparent; color: #990000; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">南瓜味甘、性溫</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">在食材的運用上,相當的廣泛。此外南瓜更是在傳統食物上的代表性食物,</span><span style="background-color: transparent; color: #e06666; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">具有一種好兆頭的意思。</span></div>
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<span style="font-size: large;"><span style="background-color: transparent; color: #cc0000; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">南瓜整顆都具有營養價值,而且也是屬於低熱量的食物之一。</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">100</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">克的南瓜只提供約</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">30</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">卡路里的熱量,並且不含飽和脂肪或膽固醇,而南瓜含有豐富的膳食纖維能讓人感覺有飽足感,以及具有抗氧化物質如玉米黃質、礦物質如銅、鈣、鉀、磷、鐵和不同豐富的維生素</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">C</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">、</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">E</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">。</span></span><br />
<span style="font-size: large;"><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></div>
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<span style="font-size: large;"><span style="color: #cc0000;"><span style="background-color: transparent; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">南瓜含有每日建議攝取的維生素</span><span style="background-color: transparent; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A</span><span style="background-color: transparent; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">約兩倍以上含量</span></span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,是瓜類植物中含有</span><span style="color: blue;"><span style="background-color: transparent; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">維生素</span><span style="background-color: transparent; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A</span></span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">最高的一種植物,維生素</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A有</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">助於</span><span style="background-color: white; color: #545454; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">維持正常</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">視力,尤其是在昏暗的燈光或黑暗處下能維持正常的視覺,也能維持皮膚和粘膜完整性,南瓜還富含豐富的</span><span style="color: blue;"><span style="background-color: transparent; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">天然多酚、類黃酮類如α,β</span><span style="background-color: transparent; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">-</span><span style="background-color: transparent; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">胡蘿蔔素</span></span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">等抗氧化化合物,這些天然化合物賦予南瓜明亮的橙色系,並且β</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">-</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">胡蘿蔔素在人體也能轉換成維生素</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">利用。連同南瓜子</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">白瓜子</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">)</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">其實也具有很高的營養價值,其含有約五成的多元不飽和脂肪酸</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">-</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">亞麻油酸,也是蛋白質、礦物質鐵、硒、鋅以及其它維生素的豐富營養來源,尤以富含色氨酸這種胺基酸,其是組成</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">GABA</span><span style="background-color: transparent; color: black; font-family: &quot;times new roman&quot;; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">這種對於神經相當重要的神經傳導物質的來源一(GABA是負責讓腦神經放鬆休息的神經傳遞物質)。</span></span></div>
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<span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">本篇文章與大家分享一道簡單卻又富含豐富營養的南瓜牛奶濃湯,適合</span><span style="background-color: transparent; color: blue; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">提供給牙口不佳與需要攝取豐富營養素的小孩、病患或老人家,是一道極佳的選擇</span><span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,南瓜經過蒸煮的步驟後,果肉呈現出鬆軟的綿密口感,入口即化並富有飽足感,使豐富營養更加容易吸收,另外可再加上健康的食用油,補足南瓜熱量低的缺點。</span><br />
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<span style="font-family: &quot;arial&quot;; font-size: large; white-space: pre-wrap;"><span style="background-color: #fff2cc; color: red;">料理:南瓜牛奶濃湯</span></span><br />
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<span style="background-color: transparent; color: #cc0000; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">主材料:南瓜、洋蔥、橄欖油、牛奶</span></div>
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<span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">作法:</span></div>
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<span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1. 南瓜外皮洗淨,切開去籽,切成小塊放入內鍋,外鍋放量米杯1杯的水量,蒸熟南瓜。</span><br />
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<span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2. 等待南瓜蒸熟時間,將洋蔥與胡蘿蔔切成丁狀。</span><br />
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<span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3. 少量橄欖油微熱鍋後,放入洋蔥丁,中小火拌炒至洋蔥變軟,取出放涼備用。</span><br />
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<span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4. 南瓜蒸熟後,取出,放涼、去皮(蒸過後去皮更容易)。</span><br />
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<span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5. 將南瓜肉、炒過的洋蔥,置入攪拌用容器中,攪拌成泥狀,並加入200ml的牛奶。</span><br />
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<span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="https://3.bp.blogspot.com/-VnHKTrcQPJY/WhrFMln1kEI/AAAAAAAAHEs/RDE-oQup1XcZu2Fe9Ls64GMOBlvZ1sz8QCEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-26%2B21.37.46.png" imageanchor="1" style="background-color: transparent; font-family: &quot;pingfang tc&quot;; font-size: medium; margin-left: 1em; margin-right: 1em; text-align: center; text-indent: -27pt; white-space: normal;"><img border="0" data-original-height="729" data-original-width="1341" height="216" src="https://3.bp.blogspot.com/-VnHKTrcQPJY/WhrFMln1kEI/AAAAAAAAHEs/RDE-oQup1XcZu2Fe9Ls64GMOBlvZ1sz8QCEwYBhgL/s400/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-26%2B21.37.46.png" width="400" /></a></span></div>
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<span style="background-color: transparent; color: black; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6. 攪拌完後倒入湯鍋,水滾開後盛裝至碗(</span><span style="background-color: transparent; font-family: &quot;arial&quot;; font-size: large; text-indent: -27pt; white-space: pre-wrap;">小火慢煮2-3分鐘即可熄火享用)。</span><br />
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<span style="background-color: transparent; font-family: &quot;arial&quot;; font-size: large; text-indent: -27pt; white-space: pre-wrap;"><a href="https://2.bp.blogspot.com/-svFi7gUSs-M/WhrFNm-16AI/AAAAAAAAHE8/1SQ-DXCoa3QpRpGnkKFZ49lBlKhtTJrzACEwYBhgL/s1600/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-26%2B21.38.57.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center; text-indent: 0px;"><img border="0" data-original-height="744" data-original-width="1369" height="215" src="https://2.bp.blogspot.com/-svFi7gUSs-M/WhrFNm-16AI/AAAAAAAAHE8/1SQ-DXCoa3QpRpGnkKFZ49lBlKhtTJrzACEwYBhgL/s400/%25E8%259E%25A2%25E5%25B9%2595%25E5%25BF%25AB%25E7%2585%25A7%2B2017-11-26%2B21.38.57.png" width="400" /></a></span></div>
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<div dir="ltr" style="background-color: white; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #e69138; font-family: &quot;arial&quot;; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">適合對象:全家皆適宜,但如果是高血壓或是糖尿病患者不宜,因為南瓜食材本身營養吸收快速,會使得血糖指數波動很大,容易造成血糖急速上升。</span><br />
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<span style="font-size: large;"><b><a href="https://goo.gl/mbNgVu" target="_blank">#三明治學堂</a>&nbsp;</b></span><b style="font-size: x-large;"><a href="https://goo.gl/JNpKaN" target="_blank">#三明治學堂-照顧料理系列</a>&nbsp;&nbsp;</b><b style="font-size: x-large;"><a href="https://goo.gl/TwgSdL" target="_blank">#三明治學堂-專家講堂Q&amp;A</a></b><br />
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<span style="background-color: transparent; font-family: &quot;arial&quot;; vertical-align: baseline; white-space: pre-wrap;">資料來源:
https://icook.tw/recipes/199848
https://goo.gl/RgGN5o
https://goo.gl/zJM2dQ
https://goo.gl/X1SnBt
https://goo.gl/YT74KA</span></div>

 

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