Iwo Hutano Mabhenefiti eCantaloupe Ratidza Icho Chirimo Gadzira MVP

Zvemukati

• Chii chinonzi Cantaloupe?
• Cantaloupe Nutrition Chokwadi
• Mabhenefiti ehutano eCantaloupe
• Kurwisa Kushushikana Kunetseka
• Inotsigira iyo Immune System
• Inosimudzira Healthy Digestion
• Inosimudzira Utano hweMwoyo
• Inowedzera Hydration
• Cantaloupe Ngozi
• Maitiro Ekugadzirira uye Kudya Cantaloupe
• Maitiro Ekutema iyo Cantaloupe
• Ongororo ye

Kana cantaloupe isiri pane yako zhizha radar, iwe uchada kushandura iyo, stat. Muchero wemamiriro ekunze anodziya uzere nezvinovaka muviri zvakakosha, kubva kuzvirwere-kurwisa antioxidants kusvika kune constipation-busting fiber. Cantaloupe zvakare inoshamisika zvakasiyana-siyana; inonaka inoshamisa nechando mumapopu echando, ichangoburwa padumbu, uye yakatokangwa sedhiri rekudya kwemanheru. Pamberi, dzidza nezvehutano hwemabhenefiti ecantaloupe, pamwe chete nematanho nekucheka mavise echirimo chako chakaorera.

Chii chinonzi Cantaloupe?

Kunobva kumhuri imwechete sehuchi, magaka, manwiwa, uye manhanga, cantaloupe imhando yemavise inomera pamuti wemuzambiringa. Kuchengetedza michero yeruvara rweorenji (uye ine muto weAF) nyama yakaoma mbichana-grey nekwakasimudzwa "netted", maererano neColorado State University. Uye kunyangwe chaiko kwakatangira macantaloupes (uye mavise zvakawandisa) zvisingazivikanwe, vesaenzi vanofunga kuti ndeveku Africa kana Asia, sekureva kwechinyorwa cha2018 mune American Nhoroondo yeBotany.

Cantaloupe Nutrition Chokwadi

Kudya kweCantaloupe kwakangotapira semuchero unonaka, kuvimba. Zvibereko zvezhizha zvakazara ne vitamini C, potasium, uye magnesium, sekureva kwe2019 kudzidza. Iyo zvakare yakapfuma mu beta-carotene, carotenoid muviri unoshanduka kuita vhitamini A inotsigira immune system mashandiro, ganda uye kuona hutano, uye nezvimwe, sekureva kweNational Library yeMishonga. Haisi kungozara nefaibha chete asi zvakare inenge yazara mvura, ichigadzira nzira inonaka yekuchengeta digestion yako ichimhanya zvakanaka.

Heino chimiro chehutano chekapu imwe yecantaloupe (~ 160 gramu), sekureva kweUnited States Dhipatimendi Rezvekurima:

• 54 macalorie
• 1 gramu protein
• 0 gramu mafuta
• 13 gramu makabhohaidhiretsi
• 1 gramu fiber
• 13 gramu shuga

Mabhenefiti ehutano eCantaloupe

Sokunge kuti marongero ayo anoyevedza ezvekuvaka muviri anga asina kukwana chikonzero chekuwedzera vise kune yako yezhizha menyu, iyo cantaloupe's hutano mabhenefiti zvirokwazvo anokugonesa iwe. Verenga pamusoro kuti udzidze zvimwe.

Kurwisa Kushushikana Kunetseka

"Imwe yeanonyanya kuzivikanwa antioxidants anowanikwa mu cantaloupe vhitamini C," anodaro akanyoreswa kudya kwekudya Kelsey Lloyd, MS, RD Zvinoreva, inorwisa oxidative kusagadzikana nekumisa mahara radicals isati yagona "kuvaka mumuviri [uye] kukonzera kukuvara. kumasero," anodaro nyanzvi yezvekudya akanyoreswa Laura Iu, RD, CDN Uye ichi chiitiko chakanakisa nekuti kukwirisa kwehuwandu hwehutachiona hunogona kuwedzera mukana wekukura nemamiriro ezvinhu asingaperi sekenza uye chirwere chemwoyo. Vitamin C inotobatsira muviri kugadzirisazve vhitamini E, mumwe antioxidant, maererano nechinyorwa mukati Nutrients. (Kunyanya kunakidza, imi mose.)

Uye kunyange zviri pachena kuti isimba remagetsi, vhitamini C haisi yega antioxidant mu cantaloupe. ICYMI kare, melon ine beta-carotene, antioxidant uye pigment inowanikwa mumichero orenji nemiriwo (semakarotsi), anowedzera Lloyd. Pamwe chete ne vitamini C, beta-carotene inogadzira cantaloupe iyo A + sosi yezvirwere-kurwisa antioxidants. (BTW, beta-carotene inokonzeresawo kupenya kwechirimo checantaloupe. Saka, kusviba kwenyama, ndiko kuwedzera kwe beta-carotene mukuruma kwese, maererano neYunivhesiti yeMaine.)

Inotsigira iyo Immune System

Nekuda kwevhitamini C uye beta-carotene, mavise ezhizha anogona kudzivirira immune system yako. Sekutaura kwaLloyd, vhitamini C "inotsigira [kumutsiridzwa] kwezvinyama zvitsva mumuviri wako," izvo zvinokurudzira kupora kweronda. Izvo zvakare "zvakakosha kune neutrophil basa," maererano nechinyorwa che2019. MaNutrophils imhando yema immune immune "anodya" utachiona hunokuvadza, nokudaro achideredza njodzi yekutapukirwa kana kukuvara kunogona kuunzwa nehutachiona hwataurwa. Uyezve, seantioxidant, vhitamini C inodzivirira lymphocytes (imwe immune cell) kubva kune oxidative kusagadzikana, maererano neongororo ya2020 mu. Miganhu ye Immunology. (Lymphocytes inotarisira kurwisa chepfu, mavhairasi, mabhakitiriya, uye masero egomarara.) Kana iri beta-carotene? Mumuviri, "beta-carotene inoshandurwa kuita vhitamini A," anotsanangura kudaro Kylie Ivanir, M.S., R.D. Uye tsvagiridzo inoratidza kuti vhitamini A inotsigira kugadzirwa uye kukura kwemasero ekudzivirira, kusanganisira ambotaurwa lymphocytes. (Yakabatana: 7 Nzira dzeNezvakasikwa Simbisa Yako immune System)

Inosimudzira Healthy Digestion

"Cantaloupe ine zvese zvinonyungudika uye zvisingasviki fiber," anodaro Lloyd. "Dzese fibers dzakanakira kuchengetedza dumbu rako rekugwinya riine hutano." Kune anotanga, yakasungunuka fiber iri, sezvaungangodaro wakazvifungidzira, inogadzikana. Nekudaro, kana ichinge yasangana neH20 (uye nezvimwe zvinwiwa) mumatumbu, inogadzira chinhu chakafanana nejel chinobatsira kuumba chituru, kugadzirisa kuvharirwa (nekunyorovesa chituru chakaomarara) uye manyoka (nekusimbisa chigaro chakasununguka), sekureva Oregon State University. Parutivi rweflip, isina kusungunuka fiber haibatanidze nemvura. Izvi zvinobatsira kufambisa chikafu kuburikidza neyako nzira yekugaya, iyo inokuchengetedza iwe nguva dzose uye inodzivirira (uye inoderedza) kupatira, sekureva kweYunivhesiti yeCalifornia San Francisco.

Kana zvasvika kune hutano hunobatsira hwe cantaloupe, zvisinei, zvakakosha kuziva kuti kana iwe usingawanzodya zvakawanda zvefiber-rich foods (kureva michero), rega kudya cantaloupe yakawandisa kamwechete. Zvakakosha kuwedzera fiber - kubva kune chero chikafu - kune kudya kwako zvishoma nezvishoma, anodaro Lloyd. "Kubva kubva pa0 kusvika 100 kunogona kukonzera kurwadza kwemudumbu, gasi, kuzvimba uye kusagadzikana kukuru," anotsanangura. Tanga nehukuru hwesevhisi yekapu imwe ye cubed cantaloupe, sezvakakurudzirwa ne USDA, uye ona kuti unonzwa sei kubva ipapo.

Inosimudzira Utano hweMwoyo

High blood cholesterol uye high blood pressure mazinga ndiwo makuru engozi yehosha yemwoyo, maererano neCenters for Disease Control and Prevention. Asi nekuda kweiyo inogadziriswa fiber, potasium, uye vhitamini C mune cantaloupe, iyo vhezheni vise inogona kubatsira kudzikisa idzi njodzi. Soluble fiber inogadzirisa cholesterol yeropa nekuwedzera kubuda kweiyo yakawandisa cholesterol muchituru, maererano nechinyorwa cha2019. Zvichakadaro, potasium inodzora kumanikidzwa kweropa nekuwedzera kuti yakawanda sei sodium yaunobuda kunze, maererano neAmerican Heart Association. (High sodium mazinga anoita kuti muviri wako ubatirire pamvura, zvichikonzera kuwedzera kweropa, maererano nechinyorwa che2019 mumagazini Nutrients.) Kana iri vhitamini C? Chidzidzo che2017 chakawana kuti vhitamini C inogona kuwedzera kugadzirwa kwe nitric oxide, mamorekuru anovandudza kuyerera kweropa (uye nekudaro, kuwedzerwa kweropa) nekuzorodza tsinga dzeropa. (Yakazara: Nei Uchifanira Kudya Zvakawanda Zvibereko zveGuava Iri Zhizha)

Inowedzera Hydration

Kuti uwane nzira inonaka yekuwedzera kunwa kwako kwemvura, nosh pa cantaloupe, inova inenge 90 muzana yemvura, sekureva kweAcademy yeNutrition uye Dietetics. Kupfuura zvese, "tinoda mvura yezvose zvinoitwa nemitumbi yedu," anodaro Lloyd. Semuenzaniso, zvinodikanwa kugaya, metabolism, kudzora kweropa, uye masikirwo ekudzikisa hutachiona muropa neitsvo (funga: kubvisa marara uye chepfu, senge doro, muropa), anotsanangura.

"Mvura [zvakare] yakakosha pakutakura zvinovaka muviri mukati memuviri nekugadzirisa tembiricha yemuviri," anowedzera Iu. Izvo zvakati, kunwa kushoma H20 kunogona kukonzera kupera simba, zvichikonzera zviratidzo zvisingafadzi senge kusvotwa, dzungu, kuneta, mhasuru, uye kupatira, anodaro Iu. Asi nekumwa zvinwiwa zvakawanda zuva rega rega - uye nekudya hydrating chikafu senge cantaloupe - unozokwanisa kusangana nezvako zvezuva nezuva hydration (kureva 11.5 makapu evakadzi, sekureva kweMayo Clinic).

Cantaloupe Ngozi

Kunyangwe iyo cantaloupe iri yezvakanaka nyeredzi-nyeredzi, haisi yemunhu wese. "Pane kuwirirana pakati pezvimwe zvinhu zvine chekuita nemukume nekusawirirana nemavise [kunge cantaloupes]," anodaro Lloyd."Kunyanya, vanhu vane uswa kana ragweed allergies vanogona kuve nekuita kune cantaloupe nemamwe mavise." Izvi zvinodaro nekuti mapuroteni ari mukantaloupe akafanana nemaprotein anokonzera kurwara muhuswa uye ragweed mukume, chinoitika chinonzi muromo wematambudziko, maererano neAmerican Academy yeAllergy Asthma & Immunology. ? Shanyira allergist, uyo anogona kushandisa bvunzo dzakasiyana kuti asimbise kana iwe uine chero allergiki.

Kana iwe uine nhoroondo yeitsvo chirwere, iwe ungangoda kudzivirira yakakwira-potassium chikafu senge cantaloupe. Heino chikonzero nei: Itsvo dzakanangana nekugadzirisa muviri wako potasium mazinga, maererano neNational Kidney Function. Asi chirwere cheitsvo chinodzora basa iri, chichiwedzera njodzi yemazinga akakwirira e potassium, aka hyperkalemia, ayo anogona kukonzera kurira, kushaya simba, kurova kwemoyo zvisina kujairika, kana chirwere chemwoyo. Sezvo cantaloupe yakapfuma mu potassium, iwe unozoda kurega mavise kana uine matambudziko eitsvo, maererano nekudzidza muna 2018 mu. Miganhu yeSainzi Sayenzi.

Maitiro Ekugadzirira uye Kudya Cantaloupe

MuSupamaketi, unogona kuwana cantaloupe mbishi, chando, uye yakaomeswa, senge Anotendeseka Nuts Akaoma Cantaloupe Chunks (Tenga Iiri, $ 18, amazon.com). Izvo zviri kutaurwa, iyo mbishi vhezheni ndiyo yakajairika fomu muzvitoro uye inogona kutengwa yakazara kana isati yachekwa (se cubes) mumidziyo yepurasitiki. Chibereko chirimo mumwaka munguva yezhizha, sekureva kweUSDA, saka inguva yakakodzera yekutenga cantaloupe (yepamusoro pekunaka uye mhando) iri mukati memwedzi inodziya.

Nezve nzira yekutora cantaloupe? Tarisa vise ine yakasimba yekunze mbira uye kunhuwirira kunopa muchero uko chibereko chinopatsanuka kubva padanda, maererano neUniversity yeA Arkansas Division of Agriculture. Kana melon yanyanya kuibva, uchaona kupfava kwerind rose uye nyama yakapfava yemvura. Mavanga madiki haawanzo kukuvadza nyama, asi dzivisa avo vane nzvimbo dzakakuvara dzakakura sezvo ivo vari chiratidzo che nyama yakapfava, yakanyoroveswa nemvura pasi peganda.

Maitiro Ekutema iyo Cantaloupe

Kudzidzira kutema cantaloupe kungaratidzika kunotyisa kupihwa muchero unorema uye rind rinotyisa, asi kucheka nekugadzirira melon zviri nyore chaizvo. Tevedza nhanho idzi kubva kuYunivhesiti yeA Arkansas: Shamba iyo cantaloupe yese pasi pemvura inotonhorera, inoyerera, wobva wakorobha rind rekunze nemuchero uye bhurasho remuriwo. Edza: Zoie Chloe 100% Natural Plant-Fiber Soft Bristles Vegetable Brush (Tenga Iko, $8, amazon.com). Pat iyo yakaoma, wozoichekerera muhafu kureba nebanga rakachena rakachena. Bvisa mbeu nemupuni, wozocheka hafu imwe neimwe (kureba) kuita matanga, anodaro Ivanir. Iwe unosara uine zvimedu-zvakaumbwa zvimedu izvo zvinogona kudyiwa uchibva padumbu chaipo. Neimwe nzira, iwe unogona kucheka nyama pamwe chete nedumbu uye wochicheka kuita cubes.

BTW: Yese (isina kuchekwa) cantaloupe inogona kugara pakamba kwemazuva mashanu kusvika gumi nemashanu kana mavhiki mashoma mufiriji. Dura cantaloupe inogara kwemazuva angangoita mashanu mufiriji, sekureva kwePurdue University.

Iye zvino zvawava kuziva kusarudza uye kucheka cantaloupe, inguva yekuwedzera iyi manwi vise uye inonakidza cantaloupe mapikicha kune ako kutenderera. Heano mazano akati wandei ekudya muchero kumba:

Mune smoothies. Wedzera zvishoma zve cubed cantaloupes kune yako inotevera smoothie, senge ino mango, papaya, uye coconut smoothie. Iyo cantaloupe inowedzera kunaka uye zvemukati zvechinwiwa chako, kuti ugone kutanga zuva rako nehydrate, ine hupfumi-hwakapfuma kwekuseni.

Seakakangwa padivi dhishi. Iko kutapira kwakapfava kwecantaloupe ndiyo kanivhasi yakakwana yeinopfungaira yakasviba divi. Tarisa uone huchi-lime yakakangwa cantaloupe kana yakakangwa melon saladhi ine mint.

Nayo yogati. Svetesa yako inotevera yogati mbiya necantaloupe cubes, nzungu, uye mhodzi, zvinoratidza Ivanir. Kwete mumamiriro ekuita yogati? Edza cubed cantaloupe neyako fave cereal kana yeusiku oats recipe.

Mune ice pops. Zvekurapa zvinonaka zhizha, puree cantaloupe, yogati, uye huchi mune blender, anodaro Ivanir. Dururirai musanganiswa mu ice chando chakuvhuvhu - kureva Aoluvy Silicone Popsicle Moulds (Tenga Iiri, $ 20, amazon.com) - uye uisiye mufiriji kusvikira yaita chando. Mhoro, DIY dhizeti! (Mamwe mapepiki ane hutano ane hutano pano.)

Muchero saladhi. Wedzera macube emakantaloupe kune muchero saradhi, inokurudzira Iu. Edza iyi bheri cantaloupe saladi naDamn Delicious kana, kune chimwe chinhu chakasiyana zvakasiyana, ino inonaka melon saladi ine kusvuta munyu.

Ne prosciutto. Simudza bhodhi rako recharcuterie yezhizha neiyi zano resnack kubva kuIu: Putira machubhu ecantaloupe neprosciutto, wobva wanamira kamuti kanopinza muchidimbu chimwe nechimwe. (Kumusoro inotevera: Yakanaka uye Inonaka Kudya Pfungwa Kugadzira neMichero Yezhizha)

Ongororo ye