Watermelon 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Chokwadi chezvehutano
• Carbs
• Fibhi
• Nzira Yokutema: Watermelon
• Vitamin uye Minerals
• Mamwe Makemikari Emiti
• Citrulline
• Lycopene
• Hutano Mabhenefiti eManwi
• Kuderedza Ropa Kudzvinyirira
• Yakadzora Insulin Kuramba
• Yakadzora Tsinga Kusuruvara Mushure meKurovedza muviri
• Migumisiro Yakashata
• Allergy
• FODMAPs
• Icho Chinokosha

Watermononi (Citrullus lanatuschibereko chihombe, chinotapira chinotangira kumaodzanyemba kweAfrica. Inoenderana nekantaloupe, zucchini, manhanga, uye cucumber.

Watermelon yakazara nemvura uye zvinovaka muviri, ine mashoma macalorie, uye inozorodza zvakanyanya.

Uyezve, chikafu chakanaka chekudya checitrulline uye lycopene, maviri akasimba makomputa emiti.

Iyi vise ine muto inogona kuve nemabhenefiti akati wandei ehutano, anosanganisira kudzikira kweropa, kuwedzeredza insulin senzwi, uye kushushikana kwemhasuru

Nepo mavise anonyanya kudyiwa nyowani, anogona zvakare kuve echando, akagadzirwa kuita muto, kana kuwedzerwa kune smoothies.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezvevise.

Chokwadi chezvehutano

Watermelon rine mvura yakawanda (91%) uye carbs (7.5%). Iyo inopa ingangoita isina protein kana mafuta uye yakaderera kwazvo mumakoriori.

Izvo zvinovaka muviri mu 2/3 mukombe (100 gramu) yemavhoni mbishi ndeaya ():

• Makorori: 30
• Mvura: 91%
• Mapuroteni: 0.6 magiramu
• Carbs: 7.6 magiramu
• Shuga: 6.2 magiramu
• Fiber: 0.4 magiramu
• Mafuta: 0.2 magiramu

Carbs

Watermelon ine gumi nemaviri magiramu e carbs pamukombe (152 gramu).

Iwo ma carbs kazhinji mashuga akareruka, senge glucose, fructose, uye sucrose. Watermelon inopawo shoma fiber.

Iyo glycemic index (GI) - chiyero chekuti chikafu chinokurumidza sei kusimudza huwandu hweshuga yeropa mushure mekudya - mavise mavhiri ari pakati pe72-80, iri pamusoro (2).

Nekudaro, yega yega yekuseredza manwiwa yakadzikira muma carbs, saka kuidya hakufanirwe kuve nemhedzisiro huru pamazinga eshuga eropa.

Fibhi

Watermelon inzvimbo yakashata ye fiber, ichipa chete 0,4 gramu pa2 / 3 mukombe (100 gramu).

Nekudaro, nekuda kweiyo yayo fructose zvemukati, inoonekwa yakakwira muFODMAPs, kana inovirisa pfupi-cheni makabhohaidhiretsi ().

Kudya huwandu hwakawanda hwefructose kunogona kukonzera kusafadza zviratidzo zvekugaya muvanhu vasingakwanise kuzvigaya zvakakwana, sevaya vane fructose malabsorption ().

Watermelon yakaderera mumacalorie uye fiber uye ine yakawanda yemvura uye yakapusa shuga. Iyo zvakare ine FODMAPs, iyo inokonzeresa kugaya matambudziko mune vamwe vanhu.

Nzira Yokutema: Watermelon

Vitamin uye Minerals

Watermelon isosi yakanaka yevhitamini C uye yakanaka sosi yemamwe mavitamini nemaminerari.

• Vhitamini C. Iyi antioxidant yakakosha kune hutano hweganda uye immune immune (,).
• Potassium. Ichi chicherwa chakakosha pakudzvinyirira kweropa uye hutano hwemwoyo ().
• Mhangura. Ichi chicherwa chinonyanya kuwanda muzvirimwa zvekudya uye kazhinji chinoshayikwa mukudya kwekuMadokero ().
• Vhitamini B5. Iyo inozivikanwawo se pantothenic acid, vhitamini iyi inowanikwa mune zvese zvekudya kune imwe nhanho.
• Vhitamini A. Watermelon ine beta carotene, iyo muviri wako ungashanduke kuita vitamini A.

Watermelon isosi yakanaka yevhitamini C uye ine huwandu hwakakwana hwe potassium, mhangura, vhitamini B5, uye vhitamini A (kubva kubeta carotene).

Mamwe Makemikari Emiti

Watermelon yakashata sosi ye antioxidants ichienzaniswa nemimwe michero ().

Zvisinei, yakapfuma muamino acid citrulline uye antioxidant lycopene, iyo ine zvakawanda zvakanakira hutano (10).

Citrulline

Watermelon ndiyo yakapfuma kudya kunozivikanwa sosi yeamino acid citrulline. Mari yepamusorosoro inowanikwa mumucheka mutsvuku unokomberedza nyama (,, 12).

Mumuviri wako, citrulline inoshandurwa kuita yakakosha amino acid arginine.

Ose macitrulline uye arginine anoita basa rakakosha mukusanganisa nitric oxide, iyo inobatsira kudzikisa kukwira kweropa nekuderedza nekuzorodza yako midzi yeropa ().

Arginine yakakoshawo kune dzakawanda nhengo - senge mapapu ako, itsvo, chiropa, uye masisitimu ekudzivirira uye ekubereka - uye yakaratidzwa kufambisa ronda (,,).

Zvidzidzo zvinocherekedza kuti muto wevatonho isosi yakanaka yecitrulline uye inogona kuwedzera huwandu hweropa hwese macitrulline uye arginine zvakanyanya (,, 18).

Kunyangwe watermelon iri imwe yezvakanyanya kudya manyuko ecitrulline, iwe waizofanira kudya makapu gumi nemashanu (2.3 kg) kamwechete kuti usangane neReferensi Yemazuva Intake (RDI) yeArginine ().

Lycopene

Watermelon ndiyo inozivikanwa nyowani sosi yeLycopene, ine antioxidant ine simba inoenderana nerudzi rwayo rutsvuku (,,, 23).

Muchokwadi, watermelon nyowani sosi iri nani yeiyo lycopene kupfuura madomasi ().

Zvidzidzo zvevanhu zvinoratidza kuti jisi nyowani revise rinoshanda pakusimudza huwandu hweropa hwese lycopene uye beta carotene ().

Muviri wako unoshandisa lycopene kune imwe nhanho kugadzira beta carotene, iyo inozoshandurwa kuita vhitamini A.

Watermelon isosi yakanaka yeamino acid citrulline uye antioxidant lycopene, iyo inoita basa rakakosha mumuviri wako.

Hutano Mabhenefiti eManwi

Mavise uye muto wawo zvakabatana neakawanda marapirwo ehutano.

Kuderedza Ropa Kudzvinyirira

Yakakwira BP yakanyanya njodzi yekukosha kwechirwere chisingaperi uye kufa nguva isati yakwana ().

Watermelon isosi yakanaka ye citrulline, iyo inoshandurwa kuita arginine mumuviri wako. Ose maamino acids anobatsira kugadzirwa kwe nitric oxide.

Nitric oxide imolekemu yegasi iyo inokonzeresa mhasuru diki dzakatenderedza tsinga dzako dzeropa kuti dzizorodze uye dziwedzere. Izvi zvinotungamira pakuderedzwa kweropa ().

Kuwedzeredza nevise kana jisi rayo kunogona kudzikisa kukwirisa kweropa uye kuomarara kwekumanikidza kune vanhu vane BP (,,,).

Yakadzora Insulin Kuramba

Insulin ihormone yakakosha mumuviri wako uye inobatanidzwa mukudzora shuga yeropa.

Insulin kudzvinyirira ndiyo mamiriro ayo maseru ako anova anopokana nemhedzisiro ye insulin. Izvi zvinogona kutungamira kune yakakwira mashuga eropa uye yakabatana ne metabolic syndrome uye mhando 2 chirwere cheshuga.

Watermelon muto uye arginine kudya kunosanganisirwa nekuderedzwa insulin kusagadzikana mune zvimwe zvidzidzo (,,).

Yakadzora Tsinga Kusuruvara Mushure meKurovedza muviri

Tsvina kusuruvara inozivikanwa inozivikanwa mhedzisiro yekumanikidza kurovedza muviri.

Imwe ongororo yakaratidza kuti muto wewisi unoshanda pakuderedza mhasuru kushushikana zvichitevera kurovedza muviri ().

Kutsvagisa nezve muto wewisi (kana citrulline) uye kurovedza muviri kunopa mhinduro dzakavhenganiswa. Chimwe chidzidzo hachina kuwana chaicho, nepo chimwe chakaona kuvandudzwa kwekuita mune vasina kudzidziswa - asi vasina kunyatsodzidziswa - vanhu (,).

Watermelon inogona kudzikisira kukwira kweropa uye insulin kudzivisa mune vamwe vanhu. Inobatanidzwawo nekuderedza tsandanyama shungu mushure mekurovedza muviri

Migumisiro Yakashata

Watermelon inoregererwa nevanhu vazhinji.

Zvisinei, zvinogona kukonzeresa kugadzikana kana matambudziko ekugaya mune vamwe vanhu.

Allergy

Allergy kune watermelon isingawanzo uye kazhinji inosanganisirwa nemumuromo-allergy syndrome mune vanhu vanoziva mukume (,).

Zviratidzo zvinosanganisira zvinonzwika mukanwa nehuro, pamwe nekuzvimba kwemiromo, muromo, rurimi, huro, uye / kana nzeve (39).

FODMAPs

Watermelon ine zviyero zvakakura kwazvo zvefructose, rudzi rweFODMAP iyo vamwe vanhu vasinganyatsogaya.

FODMAPs senge fructose inogona kukonzeresa kusafadza zviratidzo zvekugaya, sekuputika, gasi, mudumbu kurwadza, manyoka, uye kupatira.

Vanhu vane hanya neFODMAPs, senge avo vane chirwere chinokanganisa bowel syndrome (IBS), vanofanirwa kufunga nezvekudzivirira mavise.

Allergy kune manwiwa isingawanzo asi iripo. Chibereko ichi chinewo maFODMAP, ayo anogona kukonzeresa kusagwinya zviratidzo.

Icho Chinokosha

Watermelon chibereko chine hutano hwakasiyana.

Iyo yakatakurwa necitrulline uye lycopene, maviri akasimba emiti makomputa akabatana nekuderedza kweropa, kuvandudza metabolic hutano, uye kudzikira kwemhasuru kusuruvara mushure mekurovedza muviri.

Chii chimwe, chinotapira, chinonaka, uye chakazara nemvura, chichiita chakanakira kuchengetedza hydration yakanaka.

Kune ruzhinji rwevanhu, manwiwa kuwedzera kwakakwana kune chikafu chine hutano.