I-Watermelon 101: Amaqiniso Okudla kanye Nezinzuzo Zezempilo

-Delile

• Amaqiniso Wezondlo
• AmaCarbs
• Izintambo
• Indlela Yokusika: Ikhabe
• Amavithamini kanye Nezimbiwa
• Amanye Amakhompiyutha Esitshalo
• ICitrulline
• I-Lycopene
• Izinzuzo Zezempilo Zamakhabe
• Ukucindezelwa Kwegazi Okuphansi
• Ukwehliswa Kwe-Insulin Resistance
• Kunciphise Imisipha Emuva Kokuzivocavoca
• Imiphumela Emibi
• Ukungezwani komzimba
• Ama-FODMAP
• Okusemqoka

Ikhabe (ICitrullus lanatus) isithelo esikhulu, esimnandi esidabuka eningizimu ye-Afrika. Kuhlobene ne-cantaloupe, i-zucchini, ithanga, nekhukhamba.

Ikhabe ligcwele amanzi nezakhamzimba, liqukethe amakhalori ambalwa kakhulu, futhi liqabula ngokukhethekile.

Ngaphezu kwalokho, kungumthombo omuhle wokudla kokubili i-citrulline ne-lycopene, izakhi ezimbili zezitshalo ezinamandla.

Le melon enamanzi ingaba nezinzuzo eziningana zezempilo, kufaka phakathi umfutho wegazi ophansi, ukuzwela kwe-insulin okuthuthukisiwe, nokuncipha kwemisipha.

Ngenkathi amakhabe edliwa kakhulu amasha, angabanda futhi, enziwe ujusi, noma engezwe kuma-smoothies.

Le ndatshana ikutshela konke odinga ukukwazi ngamakhabe.

Amaqiniso Wezondlo

Ikhabe linamanzi amaningi (91%) nama-carbs (7.5%). Inikeza cishe awekho amaprotheni noma amafutha futhi inama-calories aphansi kakhulu.

Umsoco osenkomishini engu-2/3 (amagremu ayi-100) wamakhabe aluhlaza ():

• Amakholori: 30
• Amanzi: 91%
• Amaprotheni: 0.6 amagremu
• AmaCarbs: 7.6 amagremu
• Ushukela: 6.2 amagremu
• Umucu: 0.4 amagremu
• Amafutha: 0.2 amagremu

AmaCarbs

Ikhabe liqukethe amagremu ayi-12 ama-carbs ngenkomishi ngayinye (152 amagremu).

Ama-carbs ikakhulukazi ushukela olula, njenge-glucose, i-fructose, ne-sucrose. Ikhabe linikeza nenani elincane le-fiber.

Inkomba ye-glycemic (GI) - isilinganiso sokuthi ukudla kukhuphula masinyane kangakanani amazinga kashukela egazini ngemuva kokudla - kwamakhabe asukela ku-72-80, aphezulu (2).

Kodwa-ke, ukukhonzwa ngakunye kwekhabe kuncane kuma-carbs, ngakho-ke ukulidla akufanele kube nomthelela omkhulu emazingeni kashukela egazini.

Izintambo

I-Watermelon iwumthombo ompofu we-fiber, inikezela ngama-gramu ayi-0.4 kuphela ngenkomishi engu-2/3 (amagremu ayi-100).

Kodwa-ke, ngenxa yokuqukethwe kwayo kwe-fructose, kubhekwa njengokuphezulu kuma-FODMAPs, noma ama-carbohydrate amafushane angavuthwa ().

Ukudla amanani aphezulu e-fructose kungadala izimpawu zokugaya ezingemnandi kubantu abangakwazi ukugaya ngokuphelele, njengaleyo ene-fructose malabsorption ().

Ikhabe linama-kilojoule amancane nefayibha futhi liqukethe kakhulu amanzi noshukela olula. Iqukethe nama-FODMAP, adala izinkinga zokugaya ukudla kwabanye abantu.

Indlela Yokusika: Ikhabe

Amavithamini kanye Nezimbiwa

Ikhabe ngumthombo omuhle kavithamini C nomthombo ohloniphekile wamanye amavithamini namaminerali amaningi.

• Uvithamini C. Le antioxidant ibalulekile empilweni yesikhumba nokusebenza komzimba (,).
• Potassium. Le minerali ibalulekile ekulawuleni umfutho wegazi nasempilweni yenhliziyo ().
• Ithusi. Le minerali iningi kakhulu ekudleni kwezitshalo futhi imvamisa iyantuleka ekudleni kwaseNtshonalanga ().
• Uvithamini B5. Eyaziwa nangokuthi i-pantothenic acid, le vithamini itholakala cishe kukho konke ukudla ngezinga elithile.
• Uvithamini A. Ikhabe liqukethe i-beta carotene, umzimba wakho ongaphenduka uvithamini A.

Ikhabe ngumthombo omuhle kavithamini C futhi liqukethe inani elifanele le-potassium, ithusi, uvithamini B5, novithamini A (ovela ku-beta carotene).

Amanye Amakhompiyutha Esitshalo

Ikhabe ngumthombo ompofu wama-antioxidants uma kuqhathaniswa nezinye izithelo ().

Kodwa-ke, icebile ku-amino acid citrulline kanye ne-antioxidant lycopene, enezinzuzo eziningi zempilo (10).

ICitrulline

I-Watermelon ingumthombo wokudla owaziwa kakhulu we-amino acid citrulline. Inani eliphakeme kakhulu litholakala ku-rind omhlophe ozungeze inyama (,, 12).

Emzimbeni wakho, i-citrulline iguqulwa ibe yi-amino acid arginine ebalulekile.

Kokubili i-citrulline ne-arginine kudlala indima ebalulekile ekuhlanganisweni kwe-nitric oxide, esiza ukwehlisa umfutho wegazi ngokunciphisa nangokuthambisa imithambo yegazi ().

I-Arginine ibalulekile futhi ezithombeni eziningi - njengamaphaphu akho, izinso, isibindi, amasistimu omzimba nawokuzala - futhi kukhonjisiwe ukwenza lula ukuphulukiswa kwesilonda (,,).

Ucwaningo luthi ijusi le-watermelon liwumthombo omuhle we-citrulline futhi lingakhuphula amazinga egazi we-citrulline ne-arginine kakhulu (,, 18).

Yize ikhabe lingenye yemithombo yokudla engcono kakhulu ye-citrulline, kuzodingeka usebenzise izinkomishi ezingaba ngu-15 (2.3 kg) ngasikhathi sinye ukuhlangabezana neReference Daily Intake (RDI) ye-arginine ().

I-Lycopene

Ikhabe ngumthombo omusha owaziwa ngokuphelele we-lycopene, i-antioxidant enamandla ebhekele umbala wayo obomvu (,,, 23).

Eqinisweni, ikhabe elisha lingumthombo ongcono we-lycopene kunamatamatisi ().

Ucwaningo lwabantu lubonisa ukuthi ijusi elisha lekhabe liyasebenza ekukhuliseni amazinga egazi we-lycopene ne-beta carotene ().

Umzimba wakho usebenzisa i-lycopene ngezinga elithile ukwakha i-beta carotene, bese iguqulwa ibe yi-vitamin A.

Ikhabe ngumthombo omuhle we-amino acid citrulline kanye ne-antioxidant lycopene, edlala indima ebalulekile emzimbeni wakho.

Izinzuzo Zezempilo Zamakhabe

Amakhabe nejusi yawo axhumene nezinzuzo eziningana zezempilo.

Ukucindezelwa Kwegazi Okuphansi

Umfutho wegazi ophezulu uyingcuphe enkulu yezifo ezingamahlalakhona nokufa ngaphambi kwesikhathi ().

Ikhabe ngumthombo omuhle we-citrulline, oguqulwa ube yi-arginine emzimbeni wakho. Womabili la ma-amino acid asiza ukukhiqizwa kwe-nitric oxide.

I-nitric oxide iyimolekyuli yegesi eyenza ukuthi imisipha emincane ezungeze imithambo yegazi yakho iphumule futhi ivuleke. Lokhu kuholela ekwehliseni umfutho wegazi ().

Ukwengeza ngekhabe noma ujusi wayo kunganciphisa umfutho wegazi nokuqina kwemithambo kubantu abane-high blood pressure (,,,).

Ukwehliswa Kwe-Insulin Resistance

I-insulin yihomoni ebalulekile emzimbeni wakho futhi ibandakanyeka ekulawuleni ushukela egazini.

Ukumelana ne-insulin yisimo lapho amaseli akho emelana nemiphumela ye-insulin. Lokhu kungaholela emazingeni kashukela aphakeme futhi kuxhunyaniswe nesifo se-metabolic kanye nohlobo 2 lwesifo sikashukela.

Ijusi le-Watermelon kanye nokudla kwe-arginine kuhlotshaniswa nokunciphisa ukumelana kwe-insulin kwezinye izifundo (,,).

Kunciphise Imisipha Emuva Kokuzivocavoca

Ubuhlungu bemisipha bungumphumela owaziwayo wokuzivocavoca umzimba.

Ucwaningo oluthile lubonise ukuthi ijusi lekhabe liyasebenza ekwehliseni ukukhathazeka kwemisipha okulandela ukuvivinya umzimba ().

Ukucwaninga ngejusi lekhabe (noma i-citrulline) nokusebenza kokuvivinya umzimba kunika imiphumela exubile. Ucwaningo oluthile alutholanga mphumela, kanti olunye lubone ukusebenza okuthuthukile kokungaqeqeshiwe - kepha akuqeqeshwanga kahle - abantu (,).

Ikhabe linganciphisa umfutho wegazi kanye nokumelana ne-insulin kwabanye abantu. Iphinde ixhunyaniswe nokuncipha kwemisipha emva kokuzivocavoca.

Imiphumela Emibi

Ikhabe libekezelelwa kahle ngabantu abaningi.

Kodwa-ke, kungadala ukungezwani komzimba noma izinkinga zokugaya ukudla kwabanye abantu.

Ukungezwani komzimba

Ukungezwani komzimba nekhabe akuvamile futhi imvamisa kuhlotshaniswa ne-oral-allergy syndrome kubantu abazwela impova (,).

Izimpawu zifaka ukulunywa komlomo nomphimbo, kanye nokuvuvukala kwezindebe, umlomo, ulimi, umphimbo, kanye / noma izindlebe (39).

Ama-FODMAP

I-Watermelon iqukethe inani eliphakeme kakhulu le-fructose, uhlobo lwe-FODMAP abanye abantu abangayigayi ngokuphelele.

Ama-FODMAP afana ne-fructose angadala izimpawu ezingezinhle zokugaya ukudla, njengokuqunjelwa, igesi, amajaqamba esisu, isifo sohudo nokuqunjelwa.

Abantu abazwela ama-FODMAP, njengalabo abane-irritable bowel syndrome (IBS), kufanele bacabangele ukugwema amakhabe.

Ukungezwani komzimba namakhabe akuvamile kepha kukhona. Lesi sithelo siqukethe nama-FODMAP, angadala izimpawu zokugaya ezingemnandi.

Okusemqoka

Ikhabe isithelo esinempilo ngokukhethekile.

Igcwele i-citrulline ne-lycopene, izakhi ezimbili zezitshalo ezinamandla ezixhunyaniswe nomfutho wegazi ophansi, impilo ethuthukisiwe ye-metabolic, kanye nokwehla kwesisu semisipha ngemuva kokuzivocavoca.

Ngaphezu kwalokho, limnandi, limnandi, futhi ligcwele amanzi, okwenza kube kuhle kakhulu ukugcina i-hydration enhle.

Kubantu abaningi, ikhabe liyisengezo esifanele ekudleni okunempilo.