Wepamusoro 9 Hutano Mabhenefiti eKudya Watermelon

Zvemukati

• 1. Inokubatsira Iwe Kudiridza
• 2. Iine Nutrients uye Inobatsira Makomponi Emiti
• Vhitamini C
• Carotenoids
• Lycopene
• Cucurbitacin E
• 3. Inemakemikari Anogona Kubatsira Kudzivirira Gomarara
• 4. Dai Kuvandudza Moyo Hutano
• 5.May Kuderera Kuzvimba uye Oxidative Kushushikana
• 6. May Kubatsira Kudzivirira Macular Degeneration
• 7. Inogona Kubatsira Kurerutsa Musuru Kusuruvara
• 8. Rakanaka kune Ganda nebvudzi
• 9. Inogona Kuvandudza Kugaya
• Icho Chinokosha
• Nzira Yokutema: Watermelon

Watermelon chibereko chinonaka uye chinozorodza icho chakanakirawo iwe.

Inongova ne 46 calories chete pamukombe asi yakawandisa vhitamini C, vhitamini A uye akawanda makemikari ane hutano ane hutano.

Heano epamusoro epfumbamwe marubatsiro ehutano hwekudya manwiwa.

1. Inokubatsira Iwe Kudiridza

Kunwa mvura inzira yakakosha yekuchengetedza muviri wako uine hydrated.

Zvisinei, kudya zvokudya zvine mvura yakawanda zvinogona kubatsira. Sezvineiwo, visi rinoita 92% mvura ().

Uyezve, huwandu hwemvura yakakwira ndeimwe yezvikonzero nei michero nemiriwo zvichikubatsira kuti unzwe wakazara.

Iko kusanganiswa kwemvura uye faibha zvinoreva kuti uri kudya huwandu hwakanaka hwechikafu pasina yakawanda macalorie.

Pfupiso Watermelon rine mvura yakawanda. Izvi zvinoita kuti iwedzere uye inobatsira iwe kuti unzwe uzere.

2. Iine Nutrients uye Inobatsira Makomponi Emiti

Kana iri michero inoenda, watermelon ndeimwe yemakoriori akaderera - 46 chete macalorie pamukombe (154 gramu). Izvo zvakaderera kupfuura kunyange yakaderera-shuga michero yakadai semabriji (2).

Imwe kapu (154 gramu) yemavise ine zvimwe zvakawanda zvinovaka muviri, kusanganisira aya mavitamin nemaminerari:

• Vhitamini C: 21% yeReferenzi Mazuva ese Intake (RDI)
• Vhitamini A: 18% yeiyo RDI
• Potassium: 5% yeiyo RDI
• Magnesium: 4% yeiyo RDI
• Vhitamini B1, B5 uye B6: 3% yeiyo RDI

Watermelon zvakare yakakwira mu carotenoids, inosanganisira beta-carotene uye lycopene. Uyezve, ine citrulline, yakakosha amino acid.

Heano mhedziso yemavhodhi inonyanya kukosha antioxidants:

Vhitamini C

Vitamin C is antioxidant iyo inobatsira kudzivirira maseru kukuvara kubva kune mahara radicals.

Carotenoids

Carotenoids ikirasi yemiti yemiti inosanganisira alpha-carotene uye beta-carotene, iyo muviri wako unoshandura kuva vhitamini A.

Lycopene

Lycopene rudzi rwe carotenoid iyo isingashanduke kuva vhitamini A. Iyi antioxidant ine simba inopa ruvara rutsvuku kudyara chikafu senge madomasi uye visi uye yakabatana nezvakawanda zvinobatsira pahutano.

Cucurbitacin E

Cucurbitacin E chirimwa chirimwa ine antioxidant uye anti-kupisa mhedzisiro. Rinovava rinovava, hama yevatema, ine kunyange cucurbitacin E.

Pfupiso Watermelon muchero wakaderera-koriori wakakwira mune zvimwe zvinovaka muviri, kunyanya carotenoids, vitamini C uye cucurbitacin E.

3. Inemakemikari Anogona Kubatsira Kudzivirira Gomarara

Vanotsvagurudza vakadzidza lycopene uye nezvimwe zvakasanganiswa zvemiti muvatema nekuda kwavo kurwisa kenza mhedzisiro.

Kunyangwe kudya kweLycopene kwakabatana nenjodzi yakaderera yemamwe marudzi ekenza, mhedzisiro yekudzidza yakasanganiswa. Chinongedzo chakasimba kusvika parizvino chinoratidzika kunge chiri pakati pe lycopene nemakenza ehurongwa hwekugaya ().

Inoita kunge inoderedza njodzi yekenza nekudzikisa insulin-senge kukura chinhu (IGF), puroteni inobatanidzwa musero kupatsanurwa. High IGF nhanho dzakabatana nekenza ().

Pamusoro pezvo, cucurbitacin E yakaferefetwa nekuda kwekugona kwayo kudzivirira bundu kukura (,).

Pfupiso Mamwe makemikari muvatisi, kusanganisira cucurbitacin E uye lycopene, akave akafundwa nezve kugona kwavo kudzivirira cancer, asi mhedzisiro yekudzidza yakavhenganiswa.

4. Dai Kuvandudza Moyo Hutano

Chirwere chemwoyo ndicho chikonzero chekutanga cherufu pasi rese ().

Maitiro ehupenyu, kusanganisira chikafu, anogona kudzikisa njodzi yako yekurwadziwa kwemoyo uye sitiroko nekudzikisa BP uye cholesterol mazinga.

Zvakawanda zvinovaka muviri muviseve zvine zvakanakira hutano hwemoyo.

Zvidzidzo zvinoratidza kuti lycopene inogona kubatsira kudzikisa cholesterol uye BP. Inogona zvakare kubatsira kudzivirira kukuvara kweiyo oxidative kune cholesterol ().

Zvinoenderana nezvakawanikwa mukufutisa, vakadzi vanonzi postmenopausal nevarume vekuFinland, lycopene inogona zvakare kudzikamisa kuomarara uye ukobvu hweseri masvingo (,).

Watermelon zvakare ine citrulline, amino acid iyo inogona kuwedzera nitric oxide mazinga mumuviri. Nitric oxide inobatsira kuti mitsipa yako yeropa iwedzere, izvo zvinoderedza kukwira kweropa ().

Mamwe mavitamini uye mamineral muvhenekeri zvakare akanaka kune moyo wako. Izvi zvinosanganisira mavitamini A, B6, C, magnesium uye potasium ().

Pfupiso Watermelon ine akati wandei ane moyo-hutano zvikamu, zvinosanganisira lycopene, citrulline uye mamwe mavitamini uye mamineral.

5.May Kuderera Kuzvimba uye Oxidative Kushushikana

Kuzvimba idhiraivha yakakosha yezvirwere zvakawanda zvisingaperi.

Watermelon inogona kubatsira kudzikisa kuzvimba uye kukuvara kweiyo oxidative, sezvo iine hupfumi mune inorwisa-kupisa antioxidants lycopene uye vhitamini C ().

Mune ongororo ya2015, makonzo emarabhadhi akadyiswa manwiwa poda yekuwedzera chikafu chisina hutano. Zvichienzaniswa neboka rinodzora, ivo vakagadzira yakaderera nhanho yeanopisa chiratidzo cheC-inoshanda mapuroteni uye mashoma oxidative kusagadzikana ().

Mune imwe ongororo yekutanga, vanhu vakapihwa muto wedomasi une lycopene-rich iine vhitamini C. Yakawandisa, mamaki avo ekuzvimba akadonha uye antioxidants akakwira. Watermelon ine zvese lycopene uye vhitamini C ().

Seye antioxidant, lycopene inogona zvakare kubatsira hutano hwehuropi. Semuenzaniso, zvinogona kubatsira kunonoka kutanga uye kufambira mberi kwechirwere cheAlzheimer (12).

Pfupiso Lycopene uye vhitamini C inorwisa-kupisa antioxidants inowanikwa muvhu. Kuzvimba kwakabatana nezvirwere zvakawanda zvisingaperi.

6. May Kubatsira Kudzivirira Macular Degeneration

Lycopene inowanikwa munzvimbo dzinoverengeka dzeziso uko inobatsira kudzivirira kubva kukuvara kweiyo oxidative uye kuzvimba.

Inogona zvakare kudzivirira zera-rakabatana macular degeneration (AMD). Iri idambudziko rakajairika reziso rinogona kukonzeresa hupofu kune vakuru vakuru ().

Basa raLycopene se antioxidant uye anti-inflammatory compound inogona kudzivirira AMD kubva mukukura nekuwedzera.

Kuti uwane rumwe ruzivo rwekuti ungaita sei kuti maziso ako ave noutano, funga kuverenga Iwo 9 Akanyanya Kukosha Mavitamini eIye Hutano Hutano.

Pfupiso Lycopene inogona kubatsira kuchengetedza maziso ane hutano uye kudzivirira kubva kune zera-rakabatana macular degeneration (AMD) nekuda kweayo antioxidant uye anti-kupisa masimba.

7. Inogona Kubatsira Kurerutsa Musuru Kusuruvara

Citrulline, amino asidhi muvise, inogona kudzora kusuruvara kwemhasuru. Inowanikwawo sekuwedzera.

Sezvineiwo, muto wewisi unoratidzika kusimudzira kuiswa kwecitrulline.

Imwe ongororo diki yakapa vatambi muto wevise remvura, muto wewisi wakasanganiswa necitrulline kana chinwiwa checitrulline. Zvese zviri zviviri manwiwa zvinwiwa zvakatungamira kushoma kwemasuru kusuruvara uye nekukurumidza moyo kupora, zvichienzaniswa necitrulline pachayo ().

Vatsvaguriri vakaitawo bvunzo-chubhu kuyedza, vachiongorora kuiswa kwecitrulline. Zvavakawana zvinoratidza kuti kuiswa kwecitrulline kunonyanya kushanda kana ichidyiwa sechinhu chemuto wewisi.

Imwe tsvagiridzo yakatarisawo kugona kwecitrulline kunatsiridza kurovedza muviri uye kuita.

Parizvino, citrulline inoita kunge isiri kuvandudza mashandiro ekurovedza muviri muhuwandu hwadzidzwa, asi ichiri nzvimbo yekutsvagirisa kufarira ().

Pfupiso Watermelon muto une zvimwe zvinogona kunge chokunwa chinwiwa mushure mekurovedza muviri. Citrulline inogona kunge iri chikamu chinokonzeresa mhedzisiro yayo yekurerutsa mhasuru kusuwa.

8. Rakanaka kune Ganda nebvudzi

Mavitamini maviri muvise - A uye C - akakosha kune hutano hweganda nebvudzi.

Vitamin C inobatsira muviri wako kugadzira collagen, protein inochengeta ganda rako richikora uye nevhudzi rako rakasimba.

Vitamin A yakakoshawo kune hutano ganda nekuti inobatsira kugadzira nekugadzirisa maseru eganda. Pasina vhitamini A yakakwana, ganda rako rinogona kuratidzika kunge rakaoma uye rakazara.

Ose maviri lycopene uye beta-carotene anogona zvakare kubatsira kuchengetedza ganda rako kubva pakupiswa nezuva ().

Pfupiso Zvakawanda zvinovaka muviri muviseve zvakanaka kune rako bvudzi uye ganda. Vamwe vanobatsira kuchengeta ganda rakapfava asi vamwe vachidzivirira pakupiswa nezuva.

9. Inogona Kuvandudza Kugaya

Watermelon rine mvura yakawanda uye shoma fayibha - zvese zviri zviviri zvakakosha kugaya zvine hutano.

Fibha inogona kupa yakawanda pachigaro chako, nepo mvura ichibatsira yako yekugaya nzira kufamba zvakanaka.

Kudya michero ine mvura-yakawanda uye ine fiber-ine michero nemiriwo, kusanganisira visi, zvinogona kubatsira zvikuru kusimudzira ura hwakajairika.

Pfupiso Fiber nemvura zvakakosha pakugaya zvine hutano. Watermelon rine zvese zviri zviviri.

Icho Chinokosha

Watermelon chibereko chine hutano zvinoshamisa. Iine huwandu hwemvura yakakwira uye zvakare inopa zvimwe zvakawanda zvakakosha zvinovaka muviri, zvinosanganisira lycopene uye vhitamini C.

Izvi zvinovaka muviri zvinoreva kuti manwiwa haangori mushonga unonaka wakaderera-koriori - zvakare wakanakira hutano hwako.

Nzira Yokutema: Watermelon