Izinzuzo Zezempilo zeCantaloupe Zibonisa Ukuthi Kukhiqizwa Ihlobo MVP

-Delile

• Yini iCantaloupe?
• Amaqiniso weCantaloupe Nutrition
• Izinzuzo Zezempilo zeCantaloupe
• Ilwa ne-Oxidative Stress
• Usekela Amasosha Omzimba
• Ikhuthaza ukugaya okunempilo
• Ikhuthaza Impilo Yenhliziyo
• Iqinisa i-Hydration
• Izingozi zaseCantaloupe
• Ungayilungisa Kanjani Futhi Uyidle I-Cantaloupe
• Ungayisika kanjani iCantaloupe
• Buyekeza kwe-

Uma i-cantaloupe ingekho ku-radar yakho yasehlobo, uzofuna ukushintsha lokho, izibalo. Izithelo zesimo sezulu esifudumele zigcwele izakhi zomzimba ezibalulekile, kusuka kuma-antioxidants alwa nezifo kuya kufayibha yokuqunjelwa. ICantaloupe nayo iyahlukahluka ngokumangazayo; inambitheka ngendlela emangalisayo iqhwa ku-ice pop, isanda kuphuma esikhunjeni, futhi yosiwe njengesidlo sakusihlwa. Phambili, funda ngezinzuzo zempilo ze-cantaloupe, nokuthi ungalikhetha kanjani futhi ulinqume ibhece ehlobo lakho elithelo kakhulu okwamanje.

Yini iCantaloupe?

Ivela emndenini ofanayo noju lwezinyosi, ikhukhamba, ikhabe namathanga, i-cantaloupe wuhlobo lwekhabe olukhula emvinini oqhakazayo. Ukuvikela inyama e-orenji ephaphathekile (kanye ne-AF enamanzi) kuyigundane eliqinile elimpunga elinokuthungwa "okwenziwe inetha" ngokusho kweColorado State University. Futhi ngenkathi imvelaphi yangempela yama-cantaloupes (namakhabe ngokujwayelekile) ingaziwa, ososayensi bacabanga ukuthi badabuka e-Afrika noma e-Asia, ngokusho kwesihloko sango-2018 Ijenali yaseMelika yaseBotany.

Amaqiniso weCantaloupe Nutrition

Ukudla okunomsoco weCantaloupe kumnandi njengoba isithelo sinambitha, ukwethembana. Umkhiqizo wasehlobo ugcwele uvithamini C, i-potassium ne-magnesium, ngokusho kocwaningo lwango-2019. Futhi inothile nge-beta-carotene, i-carotenoid umzimba oguqulwa ube yi-vitamin A esekela ukusebenza kwamasosha omzimba, impilo yesikhumba nempilo yombono, nokunye, ngokusho kwe-National Library of Medicine. Akugcini nje ngokugcwele i-fiber kepha futhi cishe kungamanzi ngokuphelele, okwenza indlela enhle kakhulu yokugcina uhlelo lwakho lokugaya lusebenza kahle.

Nayi iphrofayli yokudla okunempilo yenkomishi eyodwa ye-cantaloupe (~ 160 amagremu), ngokusho koMnyango Wezolimo wase-United States:

• Amakholori angama-54
• 1 gram amaprotheni
• 0 amagremu amafutha
• 13 amagremu ama-carbohydrate
• 1 igremu fibre
• 13 amagremu ushukela

Izinzuzo Zezempilo zeCantaloupe

Njengokungathi ukwakheka kwayo okuhlaba umxhwele kwezakhamzimba kwakunganele isizathu sokwengeza ikhabe kumenyu yakho yasehlobo, izinzuzo zezempilo ze-cantaloupe zizokuqinisekisa. Qhubeka ufunde ukuze ufunde kabanzi.

Ilwa ne-Oxidative Stress

"Enye ye-antioxidant eyaziwa kakhulu etholakala ku-cantaloupe i-vitamin C," kusho isazi sokudla esibhalisiwe u-Kelsey Lloyd, MS, RD Meaning, ilwa nokucindezeleka okwenziwe nge-oxidative ngokuqeda ama-radicals mahhala ngaphambi kokuba "akheke emzimbeni [futhi] adale umonakalo. kumaseli," kusho isazi sezokudla esibhalisiwe u-Laura Iu, RD, CDN Futhi lokhu kuyinto enhle kakhulu ngoba amazinga aphezulu oxinzelelo lwe-oxidative angakhuphula ubungozi bokuthola izimo ezingalapheki njengomdlavuza nesifo senhliziyo. UVitamin C uze usize umzimba ukuba uvuselele uvithamini E, omunye antioxidant, ngokusho kwendatshana ku- Izakhamzimba. (Uma ujabule kakhulu, nonke.)

Futhi yize kungukuphika amandla, uvithamini C akuyona ukuphela kwe-antioxidant e-cantaloupe. I-ICYMI phambilini, ikhabe liqukethe i-beta-carotene, i-antioxidant kanye ne-pigment etholakala kwizithelo nemifino ewolintshi (njengezinqathe), kunezela uLloyd. Kanye novithamini C, i-beta-carotene yenza i-cantaloupe ibe umthombo we-A+ wama-antioxidants alwa nezifo. (I-BTW, i-beta-carotene iphinde ibe nesibopho sombala wasehlobo we-cantaloupe. Ngakho, lapho inyama iba mnyama, iba ne-beta-carotene eyengeziwe kukho konke ukulunywa, ngokusho kweNyuvesi yaseMaine.)

Usekela Amasosha Omzimba

Ngenxa kavithamini C wayo kanye ne-beta-carotene, ikhabe lasehlobo lingavikela amasosha omzimba wakho. Njengoba uLloyd ephawula, uvithamini C “usekela [ukuvuselelwa] kwezicubu ezintsha emzimbeni wakho,” okuthuthukisa ukuphulukiswa kwenxeba okunempilo. Futhi "kubalulekile ekusebenzeni kwe-neutrophil," ngokusho kwe-athikili ka-2019. Ama-neutrophils awuhlobo lwamaseli omzimba "adla" amagciwane ayingozi, ngaleyo ndlela anciphise ubungozi bokutheleleka noma ukulimala okungalethwa amagciwane ashiwo. Futhi, njenge-antioxidant, uvithamini C uvikela ama-lymphocyte (elinye iseli lokuzivikela komzimba) ekucindezelekeni kwe-oxidative, ngokusho kokubuyekezwa kuka-2020 Imingcele Ye-Immunology. (Ama-lymphocyte aphethe ukulwa nobuthi, amagciwane, amabhaktheriya namaseli anomdlavuza.) Ngokuqondene ne-beta-carotene? Emzimbeni, "i-beta-carotene iguqulwa ibe uvithamini A," kuchaza u-Kylie Ivanir, M.S., R.D., uchwepheshe wezokudla obhalisiwe kanye nomsunguli we-Intain Nutrition. Futhi ucwaningo luphakamisa ukuthi uvithamini A usekela ukukhiqizwa nokukhula kwamaseli omzimba, kufaka phakathi ama-lymphocyte ashiwo ngenhla. (Okuhlobene: Izindlela Eziyisi-7 Zokuqinisa Ngokwemvelo Amasosha omzimba)

Ikhuthaza ukugaya okunempilo

"I-Cantaloupe inokubili i-fiber encibilikayo nengancibiliki," kusho uLloyd. "Yomibili imicu ilungele ukugcina umgudu wakho wokugaya ukudla uphilile." Okokuqala, i-fiber encibilikayo, njengoba kungenzeka uyiqagele, iyancibilika. Ngakho-ke, uma ihlangana ne-H20 (nolunye uketshezi) emathunjini, yakha into efana ne-gel esiza ukwakha indle, ithuthukise ukuqunjelwa (ngokuthambisa indle eyomile) nohudo (ngokuqinisa indle evulekile), ngokusho I-Oregon State University. Ehlangothini le-flip, i-fiber engafakwanga ayihlanganisi namanzi. Lokhu kusiza ukuhambisa ukudla ngomgudu wakho wokugaya ukudla, okukugcina ujwayelekile futhi kuvimbele (futhi kunciphise) ukuqunjelwa, ngokusho kweNyuvesi yaseCalifornia San Francisco.

Uma kuziwa kule nzuzo yezempilo ye-cantaloupe, noma kunjalo, kubalulekile ukuqaphela ukuthi uma ungadli ukudla okuningi okune-fiber (okungukuthi izithelo), gwema ukudla i-cantaloupe eningi ngesikhathi esisodwa. Kubalulekile ukufaka i-fiber - kusuka kunoma yikuphi ukudla - ekudleni kwakho kancane kancane, kusho uLloyd. “Ukusuka ku-0 kuye ku-100 kungabangela amajaqamba esiswini, ugesi, ukuqunjelwa, nokungakhululeki okuvamile,” kuchaza yena. Qala ngosayizi wokuphakelwa wenkomishi eyodwa ye-cantaloupe eyi-cubed, njengoba kuphakanyiswe yi-USDA, futhi ubone ukuthi uzizwa kanjani lapho.

Ikhuthaza Impilo Yenhliziyo

I-cholesterol ephezulu yegazi kanye namazinga omfutho wegazi ophakeme yizici ezinkulu ezibeka engcupheni yesifo senhliziyo, ngokusho kweCenters for Disease Control and Prevention. Kepha ngenxa yefayibha encibilikayo, i-potassium, futhi uvithamini C ku-cantaloupe, ikhabe lasehlobo lingasiza ekwehliseni lezi zingozi. I-soluble fiber ilawula i-cholesterol yegazi ngokwandisa ukuphuma kwe-cholesterol eyeqile esitokisini, ngokusho kwendatshana yango-2019. Okwamanje, i-potassium ilawula umfutho wegazi ngokwandisa ukuthi ukhipha isodium engakanani, ngokusho kwe-American Heart Association. (Amazinga aphezulu e-sodium enza umzimba wakho ubambelele emanzini, okubangela umfutho wegazi ophakeme, ngokusho kwesihloko sango-2019 kujenali. IzakhamzimbaNgokuqondene novithamini C? Ucwaningo lwango-2017 lwathola ukuthi i-vitamin C ingakhuphula ukukhiqizwa kwe-nitric oxide, i-molecule ethuthukisa ukuhamba kwegazi (futhi ngaleyo ndlela, umfutho wegazi ophezulu) ngokuphumuza imithambo yegazi. (Okuhlobene: Kungani Kufanele Udle Isithelo Se-Guava Eningi Kuleli hlobo)

Iqinisa i-Hydration

Ukuze uthole indlela emnandi yokwandisa amanzi owasebenzisayo, i-nosh ku-cantaloupe, okungamaphesenti angaba ngu-90 amanzi, ngokusho kwe-Academy of Nutrition and Dietetics. Ngemuva kwakho konke, "sidinga amanzi ngakho konke okwenziwa yimizimba yethu," kusho uLloyd. Isibonelo, kuyadingeka ekugayeni ukudla, i-metabolism, ukulawula umfutho wegazi, nezinqubo zemvelo zokuqeda ubuthi esibindini nasezinso (cabanga: ukukhipha udoti nobuthi, njengotshwala, egazini), uyachaza.

“Amanzi nawo abalulekile ekuhambiseni imisoco emzimbeni nasekulawuleni izinga lokushisa lomzimba,” kunezela u-Iu. Sekushiwo lokho, ukuphuza i-H20 encane kakhulu kungabangela ukuphelelwa amanzi emzimbeni, kubangele izimpawu ezingemnandi njengokucanuzela kwenhliziyo, isiyezi, ukukhathala, imisipha yemisipha, nokuqunjelwa, kusho u-Iu. Kepha ngokuphuza uketshezi oluningi nsuku zonke - nokudla ukudla okuhambisa amanzi njenge-cantaloupe - uzokwazi ukuhlangabezana nezidingo zakho zansuku zonke ze-hydration (okusho izinkomishi eziyi-11.5 zabesifazane, ngokusho kweMayo Clinic).

Izingozi zaseCantaloupe

Yize i-cantaloupe iyinkanyezi yokudla okunempilo, akuyona eyabo bonke abantu. “Kunokuxhumana phakathi kokungezwani nempova okuthile nokungezwani namakhabe [njengama-cantaloupe],” kuphawula uLloyd."Ikakhulukazi, abantu abanotshani noma i-ragweed allergies bangase babe nokusabela ku-cantaloupe namanye amakhabe." Lokhu kungenxa yokuthi amaprotheni e-cantaloupe ayafana namaprotheni abangela ukungezwani komzimba otshanini nase-ragweed impova, into ebizwa nge-oral allergies syndrome, ngokusho kwe-American Academy of Allergy Asthma & Immunology. ? Vakashela i-allergen, ongasebenzisa izivivinyo ezahlukahlukene ukuqinisekisa ukuthi unezinto ezithile zokwaliwa ngumzimba.

Uma unomlando wesifo sezinso, ungahle uthande ukugwema ukudla okuphezulu kwe-potassium njenge-cantaloupe. Nakhu ukuthi kungani: Izinso zinesibopho sokwenza amazinga ejwayelekile e-potassium emzimbeni wakho, ngokusho kweNational Kidney Function. Kepha isifo sezinso siyawunciphisa lo msebenzi, sandise ubungozi bamazinga aphezulu e-potassium, i-aka hyperkalemia, engadala ukuncinza, ubuthakathaka, ukushaya kwenhliziyo okungajwayelekile, noma isifo senhliziyo. Njengoba i-cantaloupe icebile nge-potassium, uzofuna ukuqeda ikhabe uma unezinkinga zezinso, ngokusho kocwaningo lwango-2018 ku Imingcele Yesayensi Yezitshalo.

Ungayilungisa Kanjani Futhi Uyidle I-Cantaloupe

Esitolo esikhulu, ungathola i-cantaloupe iluhlaza, iqandisiwe, futhi yomile, njengamaChunks Omisiwe Amantongomane E-Cantaloupe (Yithenge, $18, amazon.com). Sekushiwo lokho, inguqulo eluhlaza iyindlela evame kakhulu ezitolo futhi ingathengwa iphelele noma inqunywe ngaphambili (njengama-cubes) ezitsheni zepulasitiki. Izithelo nazo zisesizini phakathi nehlobo, ngokwe-USDA, ngakho-ke isikhathi esikahle sokuthenga i-cantaloupe (ukunambitheka okuphezulu nekhwalithi) kuphakathi nezinyanga ezifudumele.

Ngokuqondene nokuthi ungayikhetha kanjani i-cantaloupe? Funa ibhece elinomhlanga oqinile ongaphandle nephunga lezithelo lapho izithelo zihlukana nesiqu, ngokusho kwe-University of Arkansas Division of Agriculture. Uma ikhabe selivuthwe ngokweqile, uzobona ukuthamba kwayo yonke indle nenyama enamanzi ethambile. Imihuzuko emincane ngeke ivame ukulimaza inyama, kepha gwema labo abanezindawo ezinkulu ezilimele njengoba bewuphawu lwenyama ethambile, egcwele amanzi ngaphansi kwendle.

Ungayisika kanjani iCantaloupe

Ukufunda ukusika i-cantaloupe kungabonakala kunzima uma unikezwa isithelo esisindayo noqweqwe olusabisayo, kepha ukusika nokulungisa ibhece empeleni kulula kakhulu. Landela lezi zinyathelo ezivela eNyuvesi yase-Arkansas: Geza yonke inkantini ngaphansi kwamanzi apholile, asebenzayo, bese uhlikihla kancane ukhonkolo olungaphandle ngebhulashi lezithelo nemifino. Zama: Zoie Chloe 100% Natural Plant-Fiber Soft Bristles Vegetable Brush (Lithenge, $8, amazon.com). Yiphethise, bese uyisika phakathi ngobude ngommese omkhulu ohlanzekile. Khipha imbewu ngesipuni, bese usika ingxenye ngayinye (ngobude) ibe amacengezi, kusho u-Ivanir. Uzosala nezicucu ezimise okweresi ezingadliwa zisuselwe ogundwini. Ngaphandle kwalokho, ungasika inyama eduze kwe-rind bese uyisika ibe ama-cubes.

I-BTW: I-cantaloupe ephelele (enganqunyiwe) ingahlala ku-countertop izinsuku ezinhlanu kuya kweziyi-15 noma amasonto ambalwa esiqandisini. I-cantaloupe esikiwe ihlala cishe izinsuku ezinhlanu esiqandisini, ngokusho kwePurdue University.

Manje njengoba usuyazi ukuthi ungayikhetha kanjani futhi uyisike i-cantaloupe, sekuyisikhathi sokungeza le melon enamanzi kanye nezindlela zokupheka ze-cantaloupe ezijabulisayo ngokushintshana kwakho. Nayi imibono eminingana yokudla isithelo ekhaya:

Kuma-smoothies. Engeza idlanzana lama-cubed cantaloupe ku-smoothie yakho elandelayo, njengale mango, i-papaya, ne-coconut smoothie. I-cantaloupe izothuthukisa ukunambitheka futhi okuqukethwe kwamanzi kwesiphuzo sakho, ukuze ukwazi ukuqala usuku lwakho ngesidlo sasekuseni esinothile, esinomsoco.

Njengesitsha esiseceleni esosiwe. Ubumnandi obumnene be-cantaloupe buyindwangu ephelele yohlangothi olubunjiwe. Bheka le cantaloupe eboshiwe ye-honey-lime noma isaladi le-melon eline-mint.

Nge yogurt. Nciphisa isitsha sakho seyogathi esilandelayo ngamacube e-cantaloupe, amantongomane nembewu, kuphakamisa u-Ivanir. Awukho esimweni se-yoghurt? Zama i-cubed cantaloupe nge-cereal yakho oyithandayo noma iresiphi ye-oats yasebusuku.

Eqhweni pops. Ukuze uthole okumnandi ehlobo, i-puree cantaloupe, iyogathi noju ku-blender, kusho u-Ivanir. Thela ingxube kwisikhunta se-ice pop - isb.I-Aoluvy Silicone Popsicle Moulds (Ithenge, $ 20, amazon.com) - bese uyishiya efrijini ize iqandiswe. Sawubona, uphudingi we-DIY! (Izindlela zokupheka ezinempilo eziningi ze-popsicle lapha.)

Esaladini lesithelo. Faka i-cubes ye-cantaloupe kwisaladi lesithelo, kuncoma u-Iu. Zama isaladi le-berry cantaloupe nguDamn Delicious noma, ngokunye okuhlukile, isaladi elimnandi le-melon ngosawoti obhemayo.

Nge-prosciutto. Khuphula ibhodi lakho le-charcuterie ehlobo ngalo mbono wokudla okuvela ku-Iu: Songa ama-cantaloupe cubes nge-prosciutto, bese unamathisela i-toothpick esiqeshini ngasinye. (Okulandelayo: Imibono Yesidlo Emnandi Nenambitheka Ngesithelo Sasehlobo)

Buyekeza kwe-