What nutrition does the autumn color of pumpkin give it？

　　Pumpkin belongs to Cucurbitaceae, which is widely planted. It is also commonly known as Cucurbita (Beijing, Northeast China, etc.), Cucurbita (Guangdong), North Cucurbita (South Henan, Jiangxi, etc.), Cucurbita (Taiwan Province), Maigua, Wogua, Laomian Cucurbita, Fanpumpkin, Golden Melon, Drinking Cucurbita, Rice Cucurbita, Old Dwarf Cucurbita, and Fanfan.

　　There are many varieties of pumpkins, such as oblate, oblong, gourd and fruit. The color of pumpkin skin is also colorful, including orange, dark green and dark green. Different varieties have slightly different nutritional value and taste.

　　The content of carotene in pumpkin is high.

　　Insoluble dietary fiber is suitable for people with three highs.

　　First of all, look at the color of pumpkin. What nutrients can you think of?

　　Yes, it is carotene!

　　The content of carotene in pumpkin is very high, and every 100 grams of pumpkin contains 890 micrograms of carotene. It can be converted into vitamin A in the body, which plays an important role in maintaining normal visual function, healthy epithelial tissue, enhancing immunity and anti-cancer.

　　Every 100 grams of pumpkin contains 5.3 grams of carbohydrates, so pumpkin can be used as a staple food. It contains a certain amount of insoluble dietary fiber, which is more suitable for people with three highs than polished rice and white flour.

　　There is also a soluble dietary fiber in pumpkin — — Pectin, the highest green pumpkin, can reach 2.03%, which can increase satiety, promote digestion, prevent constipation, and adsorb cholesterol and toxic metal substances and excrete them.

　　Pumpkins are very versatile.

　　But there is a group of people who are not suitable for eating.

　　Pumpkin is also a high-potassium and low-sodium food, especially suitable for middle-aged and elderly people and hypertensive patients. Pumpkin is rich in potassium, sodium, calcium, magnesium, iron, zinc and other minerals needed by human body. The contents of zinc, chromium and manganese in pumpkin are also high. Chromium and manganese can improve insulin function, promote carbohydrate and protein metabolism, and prevent diabetes to some extent.

　　In addition, pumpkin is rich in polysaccharide. Pumpkin polysaccharide can effectively improve the disorder of glucose metabolism and lipid metabolism in diabetic patients. People often eat pumpkins, which is good for their health.

　　But doesn’t it mean that diabetics should eat pumpkins harder? Obviously not. Only one ingredient in pumpkin has hypoglycemic function. As far as pumpkin as a whole is concerned, because its glycemic index (GI) is 75, it belongs to high GI food, especially the old pumpkin has higher sugar content, so diabetics should not eat more. When eating pumpkin, the amount of staple food should be reduced appropriately.

　　In addition to fruit, pumpkin leaves can also be eaten, and the content of dietary fiber, vitamins and minerals is no less than that of green leafy vegetables. In addition, pumpkin seeds can also be eaten, which is a delicious nut after drying.

　　Boiling, frying, etc

　　Can make a delicious pumpkin feast.

　　As the saying goes, old pumpkins are food and young pumpkins are vegetables. As a cross-border player, there are many ways to eat pumpkins, such as cooking and frying.

　　evaporate

　　It can be said to be the easiest way to eat. Cut the pumpkin into small pieces with skin and steam it directly. This practice is simple and nutritious, and it belongs to the first choice.

　　boil

　　After the pumpkin is cut into pieces, porridge is cooked with grains. Especially in the cold season, it is really a pleasure to drink a bowl of hot and delicious pumpkin porridge!

　　fry

　　The tender pumpkin is suitable for stir-frying as a dish, and the fried pumpkin is salty and sweet, which has a special taste.

　　fry

　　You can make pumpkin pie. Such delicious snacks are more popular with children. However, this method often needs to add oil and sugar to ensure the taste, which contains high energy and is only suitable for occasional cravings.

　　Pumpkin can be perfectly blended with flour to make all kinds of pasta, such as hair cakes, steamed bread, flower rolls, cakes, noodles, etc. Pumpkin can also be sliced or put in small pieces when steaming rice, making all kinds of staple foods beautiful, attractive and delicious.

　　Text/Ma Guansheng (Professor, Peking University School of Public Health)