10 Inoshamisa Mabhenefiti eHoneydew Melon

Zvemukati

• 1. Akapfuma muNutrients
• 2. Inogona Kubatsira Kuderedza Ropa Pressure
• 3. Ine Nutrients Inokosha kuMapfupa Hutano
• 4. Inogona Kuvandudza Ropa Shuga Kudzora
• 5. Akapfuma mumaElectrolyte neMvura
• 6. Chivabvu Kutsigira Hutano Hwakanaka
• 7. Inogona Kukurudzira Yako immune System
• 8. Chivabvu Kusimudzira Kugaya Kwakakodzera
• 9.May Kutsigira Chiono uye Hutano Hweziso
• 10. Nyore Kuwedzera kune Kudya Kwako
• Icho Chinokosha

Honeydew vise, kana huchi, chibereko chiri chemhando yemavise cucumis melo (muskmelon).

Iyo inotapira nyama yehuchi inowanzo kuve yakajeka girini, nepo ganda rayo riine chena-yero toni. Hukuru hwayo uye chimiro zvakafanana neiyo hama yayo, iyo cantaloupe.

Honeydew mavise anowanikwa pasirese uye anogona kudyiwa pachawo kana kushandiswa mumadhiri, masaradhi, tudyo nemasobho.

Kunyangwe kukwezva kwayo kukuru kungave iko kunhuwirira kwayo, huchi hwehuchi hunovakawo uye hunogona kupa mabhenefiti akati wandei.

Heano gumi anoshamisa mabhenefiti euchi hwehuchi vise.

1. Akapfuma muNutrients

Hunhu hwakasiyana hwenyonganyonga yehuchi hunogona kunge hunokosha kwazvo.

Muchokwadi, izvo zvakasiyana zvinovaka muviri uye zvinomera zvezvirimwa zvinogona kuve zvinokonzeresa kune ayo mazhinji anogona kuve mabhenefiti ehutano.

1-mukombe (177-gramu) inoshumirwa yehuchi manwiwa inopa (1):

• Makorori: 64
• Carbs: 16 magiramu
• Fiber: 1.4 magiramu
• Mapuroteni: 1 gramu
• Mafuta: 0 magiramu
• Vhitamini C: 53% yereferenzi kudya kwezuva nezuva (RDI)
• Vhitamini B6: 8% yeiyo RDI
• Tsamba: 8% yeiyo RDI
• Vhitamini K: 6% yeiyo RDI
• Potassium: 12% yeiyo RDI
• Magnesium: 4% yeiyo RDI

Uye zvakare, muchero weuchi uchi nembeu zvinewo macomputer ane simba rakasimba re antioxidant, kusanganisira beta-carotene (pro-vitamin A), phytoene, quercetin uye caffeic acid ().

Pfupiso Honeydew mavise ane zvakasiyana siyana zvinovaka muviri uye zvidyarwa zvinoriumba izvo zvinogona kuve zvichitungamira kune ayo akawanda anogona hutano hutano.

2. Inogona Kubatsira Kuderedza Ropa Pressure

Kazhinji, chikafu chine michero nemiriwo chinosanganisirwa nenjodzi yakadzikira yekukwira kweropa uye chirwere chemwoyo ().

Kunyanya zvakanyanya, zvakanyatso kusimbiswa kuti kudya kwakaderera-sodium uye kudya kwakakwana kwe potassium kunogona kukurudzira kukanganisa kweropa rako ().

Sezvo huchi hwenyuchi hunowanikwa muchero wakaderera-sodium uye potassium, zvinogona kukubatsira iwe kuchengetedza hutano hweropa.

Kana iwe uri kutsvaga kuti uwedzere yako potasium inodya, edza kuwedzera huchi hwehuchi pane chako chikafu. Iyo yakanaka sosi ye potassium, ine 1-mukombe (177-gramu) inoshumira ichipa 12% yeiyo RDI (1).

Pfupiso Honeydew melon inogona kubatsira kudzikisa kukanganiswa kweropa nekuda kweiyo yakazara potasium uye yakaderera sodium zvirimo.

3. Ine Nutrients Inokosha kuMapfupa Hutano

Honeydew mavise ane zvinovaka muviri zvinoverengeka zvakakosha kugadzirisa nekuchengetedza mapfupa akasimba, anosanganisira folate, vhitamini K uye magnesium.

Kunyanya, vise isosi yakanaka ye folate - iine 1 kapu (177 gramu) ichipa 8% yeiyo RDI (1).

Folate yakakosha pakuputsika kwe homocysteine ​​- akakwidziridzwa mazinga ayo akave akabatanidzwa nekudzikiswa kwemapfupa emamineral density nekufamba kwenguva ().

Kunyangwe kumwe kutsvagurudza kuchidikanwa kuti uwane mhedzisiro yehukama pakati pehukama nefupa hutano, kudya chikafu chine folate, senge uchi, kunogona kukurudzira mapfupa ane hutano nekuona kuti homocysteine ​​mazinga anogara mukati meyakajairika renji ().

Vitamin K inobatanidzwa mukugadzirwa kweprotein yakakura yemapfupa mune bone inozivikanwa se osteocalcin. Naizvozvo, kukwana kwevhitamini K kunokosha kumapfupa ane hutano. Kushanda kwehuchi kunopa 6% yeiyo RDI yevhitamini iyi (1,,).

Uye zvakare, iwe unogona kusangana nezve 4% yezuva nezuva magnesium yako inoda neumwe unoshanda weuchi hwehuchi.

Iwo maseru ane basa rekuvaka uye kuputsa mapfupa emapfupa anoda kuti magnesium ishande nemazvo. Nekudaro, magnesium imwe zvinovaka muviri yakakosha kuhutano hwepfupa (1,).

Honeydew inewo hushoma hwemamwe mafupa-anotsigira zvinovaka muviri, zvinosanganisira calcium, phosphorus uye zinc (1).

Nepo izvi zvinovaka muviri zvisina kunyanya kukosheswa muhuchi, kuwedzera muchero kuchikafu chako kunogona kutsigira hutano hwepfupa rako paunenge uchibatanidzwa nechikafu chakaringana chinosanganisira zvakasiyana siyana zvekudya zvine mutsindo.

Pfupiso Honeydew ine akawanda zvinovaka muviri izvo zvakakosha kuti mapfupa hutano, kusanganisira folate, vhitamini K uye magnesium.

4. Inogona Kuvandudza Ropa Shuga Kudzora

Kumwe kutsvagurudza kunoratidza kuti kudya michero, senge huchi hwenyuchi, nguva dzose kunogona kukurudzira huwandu hweshuga yeropa.

Ongororo yemakore manomwe yadarika muhafu yemiriyoni yevanhu yakawana kuti avo vaidya michero mitsva zuva nezuva vaive ne12% kushomeka kuita chirwere cheshuga, zvichienzaniswa nevaya vaisambodya michero ().

Mune avo vatori vechikamu avo vaitove nechirwere cheshuga pakutanga kwechidzidzo, kudya michero kanokwana katatu pavhiki kwakatungamira ku13-28% panjodzi yakaderera yekusangana nehutano hwakanangana neshuga mukuwedzera kune 17% njodzi yakaderera yekufa nguva isati yakwana ( ).

Kunyangwe huchi hwenyuchi hune ma carbs anogona kusimudza shuga yako yeropa kwechinguva, zvakare inopa fiber uye zvimwe zvinovaka muviri izvo zvinogona kubatsira kuvandudza kudzora kweshuga muropa nekufamba kwenguva.

Pfupiso Kugara uchidya michero, sehoneydew melon, inosanganisirwa nenjodzi yakaderera yeshuga pamwe nehutano hwakanangana. Izvi zvinogona kunge zvichikonzerwa nefiber uye nezvimwe zvinovaka utano zvinokurudzira muchero.

5. Akapfuma mumaElectrolyte neMvura

Paunofunga nezve hydration, chinhu chekutanga icho chingangouya mupfungwa imvura. Nekudaro, kuti unyatsoita uye nemazvo hydrate, muviri wako unoda zvinopfuura izvo - inoda maelectrolitisi, futi ().

Honeydew melon inenge 90% yemvura uye iine maelectrolyte, senge potasium, magnesium, sodium uye calcium (1).

Iko kusanganiswa kwemvura uye zvinovaka muviri kunoita kuti huchi hwehuchi hukuru hwekuita hydrate mushure mekurovedza muviri, panguva yekurwara kana kana uri kungoedza kugara uine hydrated zuva rako rese.

Pfupiso Honeydew melon inoumbwa nemvura zhinji asi zvakare ine ma electrolyte ayo anogona kukuisa mvura zvakanyanya kupfuura kungova mvura yega.

6. Chivabvu Kutsigira Hutano Hwakanaka

Kudya huchi hwehuchi huswi hunogona kutsigira ganda rine hutano nekuda kwehuwandu hwaro hwevhitamini C.

Kudya kwevhitamini C kwakaringana kwakakosha kugadzirwa kwakakodzera kwe collagen, puroteni yakakosha yakakosha pakugadzirisa nekuchengetedza ganda rako ().

Pamusoro pezvo, nekuti vhitamini C ine antioxidant ine simba, kumwe kutsvagurudza kunoratidza kuti inogona kuchengetedza ganda rako kukuvara kwezuva ().

Honeydew melon ndiyo yakanaka sosi yevhitamini C - kapu imwechete (177 gramu) inopa 53% yeiyo RDI (1).

Kunyangwe iwe uchigona kuwana vhitamini C kubva kune dzakasiyana siyana zvekudya, kudya huchi inzira iri nyore nzira yekukurumidza kusangana nezvako zvezuva nezuva - kusimudzira ganda rine hutano mukuita.

Pfupiso Honeydew vise rakapfuma muvhitamini C, chikafu chinosimudzira kugadzirwa kwecollagen uye chinogona kudzivirira ganda rako kubva kukuvara kwezuva.

7. Inogona Kukurudzira Yako immune System

Vitamin C iri nharo inonyanya kuzivikanwa nebasa rayo mukutsigira immune function, uye huchi hwenyuchi hunotakurwa nawo.

Iyo immune system yemunhu yakaoma uye inoda huwandu hwakawanda hwezvinhu zvinovaka muviri kuti ushande nemazvo - vhitamini C chinhu chakakosha ().

Muchokwadi, kutsvagisa kunoratidza kuti kudya kwakaringana kwevhitamini C yekudya kunogona kudzivirira nekurapa dzakasiyana siyana nzira dzekufema uye systemic, senge pneumonia uye dzihwa ().

1-mukombe (177-gramu) unoshandisa huchi hunopa inopfuura hafu yeRDI yevhitamini C, ichiita chikafu chikuru kuwedzera kuchikafu chako sezvaunogadzirira mwaka unotonhora wegore rino (1,).

Pfupiso Honeydew mavise ane huwandu hwakawanda hwevitamin C, chikafu chinotsigira zvakakodzera immune immune.

8. Chivabvu Kusimudzira Kugaya Kwakakodzera

Honeydew melon ine fiber, chinovaka icho chinozivikanwa chaizvo nekuvandudza kugaya kwehutano ().

Kudya kwakakwana kwefibre fiber kunononoka mhinduro yeshuga muropa uye kunosimudzira ura kugara uye kukura kwehutano hutachiona hutachiona (,).

Mukombe mumwe chete (177 gramu) unopa anenge 1.5 magiramu kana angangoita 5% yeiyo RDI ye fiber. Kunyangwe mimwe michero yakawanda iine fiber yakawanda pakushanda, honeydew inogona kuramba ichipa kune yako yemazuva ese fiber yekudya (1).

Muchokwadi, kune vamwe vanhu vane kumwe kusagadzikana kwekugaya kana avo vachangotanga kuunza kana kudzoreredza fiber mukudya kwavo, yakaderera-faibha michero senge uchi hwehuchi inogona kuve inoregererwa zvirinani kupfuura zvimwe zvepamusoro-fiber zvekudya.

Pfupiso Honeydew melon ine fiber, chinovaka chinozivikanwa kutsigira kugaya kwakanaka. Nekuda kweayo ane mwero fiber zvemukati, zvinogona kuve zvirinani zvinoregererwa pane kwepamusoro-fiber chikafu nevanhu vane kumwe kunetseka kwekudya kana avo vanounza fiber mukudya kwavo.

9.May Kutsigira Chiono uye Hutano Hweziso

Honeydew mavise ane maviri ane simba antioxidants: lutein uye zeaxanthin ().

Aya macarotenoid makomputa anozivikanwa kwazvo nekutsigira hutano hwemaziso uye kudzivirira kukura kweyezera-rine chekuita nekurasikirwa kwemaonero ().

Kutsvagurudza kunoratidza kuti kugara uchidya chikafu chine izvi antioxidants, senge huchi hwenyuchi, hunogona kutsigira rakakodzera ziso kushanda muhupenyu hwako hwese (,).

Pfupiso Honeydew mavise ane lutein uye zeaxanthin, maviri antioxidants ayo anozivikanwa kutsigira ane hutano maziso uye chiratidzo.

10. Nyore Kuwedzera kune Kudya Kwako

Kuwedzera huchi hwenyuchi muchikafu chako kwaisagona kuve nyore.

Inowanikwa zvakanyanya, uye mutengo wayo unofananidzwa newemamwe mavise akakurumbira secantaloupe kana visi.

Kuti uite kuyedza kwekudya uku kukoshesa nguva yako, sarudza mavise akaibva. Kunze-kwemwaka kana husina kuibva huchi mavise haana kunaka uye anosiya zvakawanda kuti zvidikanwe.

Nzvimbo huru yekutengesa michero ndeyekuti inogona kunakidzwa nyore neayo yega - chidimbu chemavhiri anotonhorera, akaibva pazuva rinodziya zvakaoma kurova.

Nekudaro, kana iwe uchitsvaga chimwe chinhu zvishoma zvine hunyanzvi, kune dzimwe nzira dzakawanda dzaunogona kunakirwa nemuchero uyu.

Honeydew melon inogona kuwedzerwa kune dzakasiyana siyana madhishi, anosanganisira:

• Saladi: Sunga humwe huchi muzvidimbu-zvakakura uye wobva wawedzera kune yako yaunofarira saladhi.
• Desserts: Puree iyo vise uye ishandise sehwaro hwepopiki kana ice cream.
• Kudya kwemangwanani: Shumirai melon yakatswa pamwe chete nekottage cheese kana kuisanganisa mu smoothie.
• Soupu: Shandira huchi hwenyuchi sehwaro hwemuto unotonhorera nemhiripiri, mindi uye magaka.
• Appetizers: Putira zvidimbu zvevise nenyama dzakaporeswa kana kuwedzera kune imwe inonaka salsa.

Pfupiso Honeydew inogona kunakirwa pachayo kana kuwedzerwa kune dzakawanda dzakasiyana ndiro, kusanganisira saradhi, salsa, muto kana dhizeti. Chinokosha kusarudza melon yakaibva ichiri mumwaka.

Icho Chinokosha

Honeydew melon chibereko chinotapira chinogona kuwanikwa pasi rose. Nyama yaro yakasvibira girini, nepo rind yayo yakajairika kuchena kana yero.

Honeydew izere nemavhithamini, zvicherwa uye nezvimwe zvinopa hutano-zvinosimudzira michero yemiti. Kudya mhando iyi yemavise kunogona kuve nemabhenefiti mazhinji ehutano, kunyanya nekuda kwehupfumi hwayo hwehukama.

Honeydew melon inogona kudyiwa pachega kana sechikamu chemimwe madhishi akaita semuto, masaladi, smoothies nezvimwe. Nezve iyo tastiest chiitiko, sarudza iri-mwaka uye yakaibva vise.