How to eat fruit pumpkin? Popular eating methods and nutrition analysis on the Internet in the past 10 days
Fruit pumpkin (also known as golden pumpkin or cream pumpkin) has become a popular ingredient recently due to its sweet and glutinous taste and rich nutrition. Based on the hot topics on the Internet in the past 10 days, we have compiled a variety of innovative eating methods and scientific data to help you unlock this healthy and delicious food.
1. Top 5 most searched ways to eat fruit pumpkin
| Ranking | How to eat | heat index | Core advantages |
|---|---|---|---|
| 1 | Air Fryer Roasted Squash | 92,000 | Oil-free and low-calorie, crispy on the outside and waxy on the inside |
| 2 | Pumpkin Coconut Milk Pudding | 78,000 | Plant-based desserts, suitable for sugar control |
| 3 | Pumpkin Hummus | 65,000 | High-protein dipping sauce, a hot favorite among fitness circles |
| 4 | Frozen Pumpkin Smoothie | 53,000 | 3-minute quick breakfast |
| 5 | Korean Pumpkin Porridge | 49,000 | Restaurant replica, the best choice for baby food supplements |
2. Comparison of nutritional data (per 100g)
| Nutrients | Fruit pumpkin | Common pumpkin | Discrepancy rate |
|---|---|---|---|
| heat | 45kcal | 26kcal | +73% |
| dietary fiber | 2.4g | 0.5g | +380% |
| beta-carotene | 3100μg | 890μg | +248% |
| Potassium | 340mg | 145mg | +134% |
3. Detailed explanation of popular recipes
1. Air fryer roasted pumpkin (more than 500,000 likes on Douyin)
•Material: 300g fruit pumpkin, 2g sea salt, 1g cinnamon powder
•steps: Cut into pieces and bake at 180℃ for 15 minutes, turn over and bake for another 5 minutes
•Tips: It tastes best when caramel-colored spots appear on the skin
2. Pumpkin and coconut milk pudding (Xiaohongshu has 120,000+ collections)
•Recipe: 200g pumpkin puree, 100ml coconut milk, 15g zero-calorie sugar, 5g gelatin tablets
•key: Sieve 3 times to ensure a delicate taste, refrigerate for 4 hours to set
•innovation: Can be layered with mango to make two-color pudding
4. Purchasing and Storage Guide
| indicator | Premium standards | Storage method |
|---|---|---|
| Appearance | Clear stripes and no dents | 7 days in shade Cut into pieces and freeze for 1 month |
| weight | 500-800g/piece is better | |
| pedicle | dry lignification |
5. Reminder of food taboos
• Recommended daily consumption for diabetic patients ≤150g
• Eating with foods rich in vitamin C can increase iron absorption rate by 20%
• People with excessive stomach acid should avoid eating on an empty stomach.
Recent studies have found that pumpkin polysaccharides in the fruit pumpkin have enhanced immune-modulating effects. Combined with the current popular light food trend, it is recommended to try"Pumpkin Quinoa Salad"(Diced pumpkin + three-color quinoa + kale + feta cheese), this combination has more than 20,000 new posts per week under the Instagram food tag.
Whether as a staple food alternative or a creative dessert, fruit pumpkin can be perfectly integrated into a healthy diet system. It is recommended to choose fresh fruits in season and try different cooking methods according to personal needs to fully enjoy their natural sweetness and nutritional benefits.
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