Izinzuzo Ezimangazayo Eziyi-Honeydew Melon

-Delile

• 1. Ucebile Ngomsoco
• 2. Kungasiza Ukunciphisa Umfutho Wegazi
• 3. Kuqukethe izakhamzimba ezibalulekile empilweni yamathambo
• 4. Kwangathi Kungathuthukiswa Ukulawulwa Koshukela Wegazi
• 5. Ucebile ngama-Electrolyte naManzi
• 6. Kungenzeka Sisekele Isikhumba Esinempilo
• 7. Kwangathi Khuphula Uhlelo Lokuzivikela Emzimbeni Wakho
• 8. Kwangathi Kungakhuthaza Ukugaya Okufanele
• 9. Kwangathi Kungasekelwa Umbono Nempilo Yamehlo
• 10. Kulula ukwengeza ekudleni kwakho
• Okusemqoka

I-Honeydew melon, noma i-honeymelon, isithelo esingezinhlobo zamakhabe cucumis melo (muskmelon).

Inyama emnandi ye-honeydew imvamisa iluhlaza okotshani, ngenkathi isikhumba sayo sinethoni emhlophe-ephuzi. Ubukhulu nokuma kwayo kuyafana nokwesihlobo sayo, i-cantaloupe.

I-Honeydew melon iyatholakala emhlabeni wonke futhi ingadliwa yodwa noma isetshenziswe kuma-dessert, amasaladi, ukudla okulula kanye nesobho.

Yize ukukhanga kwayo okukhulu kungaba ukunambitheka kwayo, i-honeydew nayo inomsoco futhi inganikeza izinzuzo eziningana.

Nazi izinzuzo eziyi-10 ezimangazayo zekhabe lezinyosi.

1. Ucebile Ngomsoco

Iphrofayili ehlukahlukene yezakhamzimba ye-honeydew ngokusobala iyimpahla yayo ebaluleke kakhulu.

Eqinisweni, izakhi ezahlukahlukene zomsoco nezitshalo zingabhekana nezinzuzo zayo eziningi ezingaba khona zezempilo.

Inkomishi engu-1 (177-gram) ekhonza i-honeydew melon inikeza (1):

• Amakholori: 64
• AmaCarbs: 16 amagremu
• Umucu: 1.4 amagremu
• Amaprotheni: 1 igremu
• Amafutha: 0 amagremu
• Uvithamini C: Ama-53% wesithenjwa sokudla nsuku zonke (i-RDI)
• Uvithamini B6: 8% we-RDI
• Umlingiswa: 8% we-RDI
• Uvithamini K: 6% we-RDI
• Potassium: U-12% we-RDI
• Magnesium: 4% we-RDI

Ngaphezu kwalokho, isithelo nembewu yezinyosi iqukethe izinto ezinamandla amakhulu e-antioxidant, kufaka phakathi i-beta-carotene (pro-vitamin A), i-phytoene, i-quercetin ne-caffeic acid ().

Isifinyezo I-Honeydew melon iqukethe izinhlobonhlobo zezakhi zomzimba nezitshalo ezingaba nomthelela ezinzuzweni eziningi ezingaba khona zezempilo.

2. Kungasiza Ukunciphisa Umfutho Wegazi

Ngokuvamile, ukudla okunothe ngezithelo nemifino kuhlotshaniswa nengozi encishisiwe yomfutho wegazi ophakeme nesifo senhliziyo ().

Ngokuqondile, kusungulwe kahle ukuthi ukudla okuphansi kwe-sodium nokudla okwanele kwe-potassium kungathonya kahle umthethonqubo wakho wegazi ().

Njengoba i-honeydew melon isithelo esine-sodium ne-potassium ecebile kakhulu, kungakusiza ukuthi ugcine amazinga omfutho wegazi onempilo.

Uma ufuna ukwandisa i-potassium yakho oyisebenzisayo, zama ukufaka i-honeydew ekudleni kwakho. Kungumthombo omuhle we-potassium, ngenkomishi eyi-1 (177-gram) enikezela i-12% ye-RDI (1).

Isifinyezo I-Honeydew melon ingasiza ekwehliseni umfutho wegazi ngenxa ye-potassium ephezulu nokuqukethwe kwesodium okuphansi.

3. Kuqukethe izakhamzimba ezibalulekile empilweni yamathambo

I-Honeydew melon iqukethe izakhi zomzimba eziningana ezibalulekile ekulungiseni nasekugcineni amathambo aqinile, kufaka phakathi i-folate, i-vitamin K ne-magnesium.

Ikakhulukazi, ikhabe lingumthombo omuhle we-folate - ngenkomishi eyi-1 (177 gram) enikezela ngo-8% we-RDI (1).

I-Folate ibalulekile ekuwohlokeni kwe-homocysteine ​​- amazinga aphakanyisiwe axhumene nokuncipha kwamaminerali amathambo ngokuhamba kwesikhathi ().

Yize kudingeka olunye ucwaningo ukuthola iziphetho ezicacile ngobudlelwano obuphakathi kwe-folate ne-bone health, ukudla ukudla okuqukethe i-folate, njenge-honeydew, kungakhuthaza amathambo aphilile ngokuqinisekisa ukuthi amazinga e-homocysteine ​​ahlala ebangeni elijwayelekile ().

UVitamin K uyabandakanyeka ekukhiqizeni iprotheni enkulu yokwakheka ethanjeni eyaziwa nge-osteocalcin. Ngakho-ke, ukudla okwanele uvithamini K kubalulekile emathanjeni aphilile. Ukuphakelwa koju lwezinyosi kunikeza u-6% we-RDI wale vithamini (1,,).

Ngaphezu kwalokho, ungahlangabezana cishe no-4% wezidingo zakho zansuku zonke ze-magnesium ngokusebenza okukodwa kosuku lwezinyosi.

Amaseli abhekene nokwakha nokudiliza izicubu zamathambo adinga i-magnesium ukuthi isebenze kahle. Ngakho-ke, i-magnesium esinye isakhi esibalulekile empilweni yethambo (1,).

I-Honeydew iqukethe amanani amancane ezinye izakhamzimba ezisekela amathambo, kufaka phakathi i-calcium, i-phosphorus ne-zinc (1).

Yize lezi zakhi zomzimba zingagxili kakhulu ku-honeydew, ukungeza isithelo ekudleni kwakho kusengasekela impilo yakho yethambo uma ubhangqwe nokudla okunomsoco okubandakanya okunye ukudla okunezakhi ezinomsoco.

Isifinyezo I-Honeydew iqukethe izakhi zomzimba eziningi ezibalulekile empilweni yethambo, kufaka phakathi i-folate, i-vitamin K ne-magnesium.

4. Kwangathi Kungathuthukiswa Ukulawulwa Koshukela Wegazi

Olunye ucwaningo lukhombisa ukuthi ukudla izithelo, njengekhabe lezinyosi, njalo kungakhuphula amazinga kashukela egazini anempilo.

Ucwaningo lwakamuva lweminyaka eyisikhombisa kubantu abayisigamu sesigidi luthole ukuthi labo abadla izithelo ezintsha nsuku zonke banamathuba amancane okuba nesifo sikashukela ayi-12%, uma kuqhathaniswa nalabo abangavamile ukudla izithelo ().

Kulabo ababambe iqhaza ababevele benesifo sikashukela ekuqaleni kocwaningo, ukudla izithelo okungenani kathathu ngesonto kwaholela engcupheni ephansi engu-13-28% yokuthola izinkinga zezempilo ezihlobene nesifo sikashukela ngaphezu kwengozi ephansi engu-17% yokufa ngaphambi kwesikhathi ( ).

Yize i-honeydew melon iqukethe ama-carbs angakhuphula ushukela wegazi okwesikhashana, iphinde inikeze i-fiber nezinye izakhi zomzimba ezingasiza ekuthuthukiseni ukulawula ushukela wegazi ngokuhamba kwesikhathi.

Isifinyezo Ukudla izithelo njalo, njenge-honeydew melon, kuhlotshaniswa nengozi ephansi yesifo sikashukela kanye nezinkinga ezihlobene nempilo. Lokhu kungenzeka kungenxa yefayibha nezinye izakhamzimba ezikhuthaza impilo ezitholakala ezithelweni.

5. Ucebile ngama-Electrolyte naManzi

Uma ucabanga nge-hydration, into yokuqala efika engqondweni ngamanzi. Kodwa-ke, ukuze unikeze i-hydrate ngempumelelo nangendlela efanele, umzimba wakho udinga okungaphezu kwalokho - udinga ama-electrolyte, nawo ().

I-Honeydew melon icishe ibe ngu-90% wamanzi futhi iqukethe ama-electrolyte, afana ne-potassium, i-magnesium, i-sodium ne-calcium (1).

Le nhlanganisela yamanzi nezakhi zomzimba yenza i-honeydew ibe nhle kakhulu nge-hydrating ngemuva kokuzivocavoca, ngesikhathi sokugula noma uma uzama ukuhlala unamanzi usuku lonke.

Isifinyezo I-Honeydew melon yakhiwe kakhulu ngamanzi kepha futhi iqukethe ama-electrolyte angakuthambisa ngempumelelo ngaphezu kwamanzi kuphela.

6. Kungenzeka Sisekele Isikhumba Esinempilo

Ukudla i-honeydew melon kungasekela isikhumba esinempilo ngenxa yokuqukethwe kwayo okunovithamini C omningi.

Ukudla okwanele kukavithamini C kubalulekile ekukhiqizweni okufanele kwe-collagen, iphrotheni enkulu yokwakha ebalulekile ekulungiseni nasekugcineni izicubu zakho zesikhumba ().

Ngokwengeziwe, ngoba i-vitamin C iyi-antioxidant enamandla, olunye ucwaningo lukhombisa ukuthi lungavikela isikhumba sakho ekulimaleni kwelanga ().

I-Honeydew melon ingumthombo omuhle kakhulu ka-vitamin C - inkomishi eyodwa (177 gram) inikeza ama-53% we-RDI (1).

Yize ungathola uvithamini C kokudla okuhlukahlukene, ukudla uju kuyindlela elula yokuhlangabezana ngokushesha nezidingo zakho zansuku zonke - ukukhuthaza isikhumba esinempilo kule nqubo.

Isifinyezo I-Honeydew melon icebile ku-vitamin C, umsoco okhuthaza ukukhiqizwa kwe-collagen futhi ongavikela isikhumba sakho ekulimaleni kwelanga.

7. Kwangathi Khuphula Uhlelo Lokuzivikela Emzimbeni Wakho

UVitamin C waziwa kakhulu ngendima yakhe ekusekeleni ukusebenza komzimba, kanti nekhabe lezinyosi lilayishwa ngalo.

Amasosha omzimba womuntu ayinkimbinkimbi futhi adinga inqwaba yezakhamzimba ukuze asebenze kahle - uvithamini C uyinto ebucayi ().

Eqinisweni, ucwaningo lukhombisa ukuthi ukudla okwanele i-vitamin C yokudla kungavimbela futhi kwelaphe izifo ezahlukahlukene zokuphefumula neze-systemic, njenge-pneumonia kanye nomkhuhlane ovamile ().

Inkomishi engu-1 (177-gram) ehlinzeka ngoju lwezinyosi inikeza ngaphezu kwengxenye ye-RDI ngevithamini C, okwenza kube ukudla okumnandi ukwengeza ekudleni kwakho njengoba ulungiselela isizini ebandayo yalo nyaka (1,).

Isifinyezo I-Honeydew melon iqukethe amazinga aphezulu kavithamini C, umsoco osekela ukusebenza kahle komzimba.

8. Kwangathi Kungakhuthaza Ukugaya Okufanele

I-Honeydew melon iqukethe i-fiber, isakhamzimba esaziwa ngokuthuthukisa impilo yokugaya ukudla ().

Ukudla okwanele kwefayibha yokudla kubambezela ukuphendula kukashukela egazini futhi kukhuthaze ukuhlangana kwamathumbu nokukhula kwamagciwane anempilo emathunjini (,).

Inkomishi eyodwa (177 gram) inikeza cishe i-1.5 gram noma cishe i-5% ye-RDI ye-fiber. Yize ezinye izithelo eziningi ziqukethe ifayibha eyengeziwe ngokusebenza ngakunye, i-honeydew isengaba nomthelela ekudleni kwakho i-fiber yansuku zonke (1).

Eqinisweni, kwabanye abantu abanezinkinga ezithile zokugaya ukudla noma labo abasanda kwethula noma baphinde bafake i-fiber ekudleni kwabo, isithelo esine-fiber ephansi njenge-honeydew singabekezelelwa kangcono kunezinye izidlo ezine-fiber ephezulu.

Isifinyezo I-Honeydew melon iqukethe i-fiber, isakhamzimba esaziwa ukuxhasa ukugaya okunempilo. Ngenxa yokuqukethwe kwayo kwe-fiber elinganiselayo, kungabekezelelwa kangcono kunokudla okune-fiber ephezulu ngabantu abanezinkinga ezithile zokugaya noma labo abafaka i-fiber ekudleni kwabo.

9. Kwangathi Kungasekelwa Umbono Nempilo Yamehlo

I-Honeydew melon iqukethe ama-antioxidants amabili anamandla: i-lutein ne-zeaxanthin ().

Lezi zinhlanganisela ze-carotenoid zaziwa kakhulu ngokuxhasa impilo yamehlo nokuvimbela ukukhula kokulahleka kombono okuhlobene nobudala ().

Ucwaningo lukhombisa ukuthi ukudla njalo ukudla okuqukethe lawa ma-antioxidants, njenge-honeydew melon, kungaxhasa ukusebenza kwamehlo okufanele kuyo yonke impilo yakho (,).

Isifinyezo I-Honeydew melon iqukethe i-lutein ne-zeaxanthin, ama-antioxidants amabili aziwa ngokuxhasa amehlo nokubona okunempilo.

10. Kulula ukwengeza ekudleni kwakho

Ukungeza ikhabe lezinyosi ekudleni kwakho bekungeke kube lula.

Itholakala kabanzi, futhi intengo yayo iyafana neyamanye amakhabe athandwayo afana ne-cantaloupe noma ikhabe.

Ukwenza lo msebenzi wokudla ufanele isikhathi sakho, khetha ibhece elivuthiwe. Amakhabe ezinyosi aphuma esizini noma angavuthiwe ayinambitheki futhi ashiya kungathandeki.

Indawo enhle yokuthengisa izithelo ukuthi ingathokozelwa yodwa kalula - ucezu lwekhabe elipholile nelivuthiwe ngosuku olufudumele kunzima ukulishaya.

Kodwa-ke, uma ufuna okuthile okudala kakhudlwana, kunezinye izindlela eziningi ongasithokozela ngazo lesi sithelo.

I-Honeydew melon ingangezwa ezinhlotsheni ezahlukahlukene, kufaka phakathi:

• Amasaladi: Hlanganisa i-honeydew ibe yizicucu ezilinganayo bese uyifaka esaladini lakho ozithandayo.
• Uphudingi: Hlanza i-melon bese uyisebenzisa njengesisekelo se-popsicles noma i-ayisikhilimu.
• Ukudla kwasekuseni: Khonza ibhece elisikiwe eceleni kwe-cottage shizi noma uyihlanganise ne-smoothie.
• Isobho: Khonza i-honeydew njengesisekelo sesobho elibandayo nge-pepper, i-mint kanye nekhukhamba.
• Ama-Appetizers: Songa izingcezu zebhece ngezinyama eziphulukisiwe noma ungeze kusalsa obabayo.

Isifinyezo I-honeydew ingajatshulelwa yodwa noma ingezwe ezitsheni eziningi ezahlukahlukene, kufaka phakathi isaladi, i-salsa, isobho noma i-dessert. Ukhiye ukukhetha ikhabe elivuthiwe ngenkathi isesizini.

Okusemqoka

I-Honeydew melon isithelo esimnandi esitholakala emhlabeni jikelele. Inyama yayo iluhlaza okotshani, kuyilapho uqweqwe lwayo ngokuvamile lumhlophe noma luphuzi.

I-Honeydew igcwele amavithamini, amaminerali nezinye izinhlanganisela zezitshalo ezikhuthaza impilo. Ukudla lolu hlobo lwekhabe kungaba nezinzuzo eziningana zezempilo, ikakhulukazi ngenxa yokuqukethwe okunomsoco ocebile.

I-Honeydew melon ingadliwa yodwa noma njengengxenye yezinye izitsha ezifana nesobho, amasaladi, ama-smoothies nokuningi. Ukuze uthole okuhlangenwe nakho okumnandi kunakho konke, khetha ikhabe laphakathi nesizini nelivuthiwe.