Ubwino Wathanzi wa Cantaloupe Utsimikizira Kuti Ndi MVP Yopanga Chilimwe

Zamkati

• Kodi Cantaloupe N'chiyani?
• Mfundo Zachikhalidwe Za Cantaloupe
• Ubwino Wathanzi wa Cantaloupe
• Amalimbana ndi Kupanikizika Kwambiri
• Imathandizira chitetezo cha mthupi
• Amalimbikitsa Kukula Kwathanzi
• Imalimbikitsa Zaumoyo Wamtima
• Imathandizira Kuthamangitsidwa
• Zowopsa za Cantaloupe
• Momwe Mungakonzekerere ndi Kudya Cantaloupe
• Momwe Mungadulire Cantaloupe
• Onaninso za

Ngati cantaloupe sili pa radar yanu yachilimwe, mudzafunika kusintha, stat. Chipatso chanyengo yotentha chimadzaza ndi michere yofunikira, kuyambira ku matenda olimbana ndi ma antioxidants kupita pachimake chodzimbidwa. Cantaloupe ndiyodabwitsanso modabwitsa; Amakonda kuzizira kozizira m'madzi oundana, atangoyamba kumene, komanso amawotcha ngati chakudya chamadzulo. Patsogolo, phunzirani za maubwino a cantaloupe, komanso momwe mungasankhire ndi kudula vwende pachilimwe chanu chambiri pano.

Kodi Cantaloupe N'chiyani?

Cantaloupe ndi wochokera kubanja lomwelo monga chimanga, nkhaka, mavwende, ndi dzungu, mtundu wa vwende womwe umamera pamtengo wamphesa. Kuteteza mnofu wotumbululuka wa lalanje (komanso wowutsa mudyo wa AF) ndi mtundu wolimba kwambiri wamtambo wokhala ndi mawonekedwe "okwezeka", malinga ndi Colorado State University. Ndipo ngakhale magwero enieni a cantaloupes (ndi mavwende ambiri) sakudziwika, asayansi amaganiza kuti amachokera ku Africa kapena Asia, malinga ndi nkhani ya 2018 mu American Journal ya Botany.

Mfundo Zachikhalidwe Za Cantaloupe

Chakudya cha Cantaloupe ndichokoma monganso chipatso chimakoma, kudalira. Zokolola zachilimwe zimakhala ndi vitamini C, potaziyamu, ndi magnesium, malinga ndi kafukufuku wa 2019. Mulinso beta-carotene, carotenoid yomwe thupi limasandulika kukhala vitamini A yomwe imathandizira chitetezo cha mthupi, khungu ndi masomphenya, ndi zina zambiri, malinga ndi National Library of Medicine. Sikuti imakhala yodzaza ndi ulusi komanso ndi madzi, zomwe zimapangitsa kuti pakhale njira yabwino kwambiri yosungitsira chimbudzi chanu kuti chiziyenda bwino.

Nayi mbiri yazakudya za kapu imodzi ya cantaloupe (~160 magalamu), malinga ndi dipatimenti ya zaulimi ku United States:

• 54 kcal
• 1 gramu mapuloteni
• 0 magalamu mafuta
• 13 magalamu zimam'patsa mphamvu
• 1 gramu CHIKWANGWANI
• 13 magalamu shuga

Ubwino Wathanzi wa Cantaloupe

Monga kuti kuchuluka kwake kwazakudya zopatsa thanzi sikunali kokwanira chifukwa chowonjezera vwende pazakudya zanu zachilimwe, mapindu azaumoyo a cantaloupe adzakukhutiritsanidi. Werengani kuti mudziwe zambiri.

Amalimbana ndi Kupanikizika Kwambiri

"Mmodzi mwa ma antioxidants odziwika bwino omwe amapezeka mu cantaloupe ndi vitamini C," atero katswiri wazakudya Kelsey Lloyd, MS, RD Kutanthauza kuti, imalimbana ndi kupsinjika kwa okosijeni mwa kulepheretsa zopitilira muyeso zisanachitike "kuti zizikhala mthupi [ndiku ]wononga kumaselo, "atero a Laura Iu, RD, CDN Ndipo ichi ndichinthu chachikulu kwambiri chifukwa kupsinjika kwama oxidative kumatha kuwonjezera chiopsezo chokhala ndi matenda monga khansa ndi matenda amtima. Vitamini C imathandizanso kuti thupi lipangenso vitamini E, china antioxidant, malinga ndi nkhani mu Zakudya zopatsa thanzi. (Pamene mumasangalala kwambiri, inu nonse.)

Ndipo ngakhale kuti ndizosatsutsika, vitamini C siwokhawo woletsa antioxidant mu cantaloupe. ICYMI koyambirira, vwende ili ndi beta-carotene, antioxidant ndi pigment yomwe imapezeka zipatso ndi ndiwo zamasamba zamalalanje (monga kaloti), akuwonjezera Lloyd. Pamodzi ndi vitamini C, beta-carotene imapangitsa cantaloupe kukhala A + gwero la anti-antioxidants. (BTW, beta-carotene imapangitsanso mtundu wa cantaloupe wachilimwe. Choncho, thupi likakhala lakuda, m'pamenenso beta-carotene ikaluma, malinga ndi yunivesite ya Maine.)

Imathandizira chitetezo cha mthupi

Chifukwa cha vitamini C ndi beta-carotene, vwende yachilimwe imatha kuteteza chitetezo chanu cha mthupi. Monga momwe Lloyd akunenera, vitamini C “amachirikiza [kubadwanso] kwa minyewa yatsopano m’thupi lanu,” zimene zimachirikiza kuchira kwabwino kwa chilonda. Ndiwofunikanso pakugwira ntchito kwa neutrophil, malinga ndi nkhani ya 2019. Ma neutrophils ndi mtundu wamagulu amthupi omwe "amadya" majeremusi owopsa, motero amachepetsa chiopsezo chotenga matenda kapena kuwonongeka komwe kumadza ndi majeremusi omwe atchulidwa. Komanso, monga antioxidant, vitamini C amateteza ma lymphocyte (khungu lina lachitetezo chamthupi) kuchokera ku kupsinjika kwa oxidative, malinga ndi kuwunika kwa 2020 mu Malire a Immunology. (Ma lymphocyte ndi omwe amayang'anira kulimbana ndi poizoni, mavairasi, mabakiteriya, ndi ma khansa.) Nanga beta-carotene? M'thupi, "beta-carotene imasandulika vitamini A," akufotokoza a Kylie Ivanir, M.S., R.D., wolemba zakudya komanso woyambitsa wa Nutrition. Ndipo kafukufuku akuwonetsa kuti vitamini A imathandizira kupanga ndikukula kwama cell amthupi, kuphatikiza ma lymphocyte omwe atchulidwa kale. (Yogwirizana: Njira 7 Zolimbitsira Matenda Anu)

Amalimbikitsa Kukula Kwathanzi

"Cantaloupe ili ndi ulusi wosungunuka komanso wosungunuka," akutero Lloyd. "Ulusi wonsewo ndi wabwino kwambiri kuti m'mimba wanu ukhale wathanzi." Poyambira, fiber yosungunuka ndi, monga momwe mumaganizira, imasungunuka. Chifukwa chake, ikakhudzana ndi H20 (ndi zakumwa zina) m'matumbo, imapanga chinthu chonga gel chomwe chimathandiza kupanga chopondapo, kukonza kudzimbidwa (pofewetsa chopondapo chouma) ndi kutsekula m'mimba (polimbitsa chopondapo), malinga ndi Yunivesite ya Oregon State. Pazithunzi, zotsekemera zosasungika sizimaphatikizana ndi madzi. Izi zimathandizira kusunthira chakudya kudzera munjira yogaya chakudya, yomwe imakusungani pafupipafupi komanso kupewa (ndikuchepetsa) kudzimbidwa, malinga ndi University of California San Francisco.

Pokhudzana ndi phindu la cantaloupe, komabe, ndikofunikira kudziwa kuti ngati simudya zakudya zambiri zopatsa mphamvu (mwachitsanzo zipatso), pewani kudya kantaloupe wambiri nthawi imodzi. Ndikofunika kuwonjezera CHIKWANGWANI - kuchokera pachakudya chilichonse - mpaka pachakudya chanu pang'onopang'ono, atero Lloyd. "Kuchokera pa 0 mpaka 100 kumatha kubweretsa kukokana m'mimba, mpweya, kuphulika, komanso kusapeza bwino," akufotokoza. Yambani ndi kukula kwa chikho chimodzi cha cubed cantaloupe, monga momwe USDA yanenera, ndikuwona momwe mukumvera kuchokera pamenepo.

Imalimbikitsa Zaumoyo Wamtima

Kuchuluka kwa cholesterol m'magazi ndi kuthamanga kwa magazi ndizomwe zimayambitsa matenda amtima, malinga ndi Centers for Disease Control and Prevention. Koma chifukwa cha chitsulo chosungunuka, potaziyamu, ndipo vitamini C mu cantaloupe, vwende la chilimwe lingathandize kuchepetsa izi. CHIKWANGWANI chosungunuka chimayang'anira mafuta m'magazi powonjezera kukhathamira kwa cholesterol yochulukirapo, malinga ndi nkhani ya 2019. Pakadali pano, potaziyamu imayendetsa kuthamanga kwa magazi powonjezera kuchuluka kwa sodium yomwe mumatulutsa, malinga ndi American Heart Association. (Kuchuluka kwa sodium kumapangitsa kuti thupi lanu ligwire madzi, zomwe zimayambitsa kuthamanga kwa magazi, malinga ndi nkhani ya 2019 m'magaziniyi. Zakudya zopatsa thanziNanga za vitamini C? Kafukufuku wa 2017 adapeza kuti vitamini C imatha kukulitsa kupanga nitric oxide, molekyulu yomwe imathandizira kuthamanga kwa magazi (motero, kuthamanga kwa magazi) potulutsa mitsempha yamagazi. (Zokhudzana: Chifukwa Chake Muyenera Kudya Zipatso Zambiri Zamphesa M'chilimwe)

Imathandizira Kuthamangitsidwa

Kuti mukhale ndi njira yokoma yowonjezera madzi anu, nosh pa cantaloupe, yomwe ili pafupifupi 90% yamadzi, malinga ndi Academy of Nutrition and Dietetics. Kupatula apo, "timafunikira madzi pazonse zomwe matupi athu amachita," akutero Lloyd. Mwachitsanzo, ndikofunikira kuti chimbudzi, kagayidwe kachakudya, kuwongolera kuthamanga kwa magazi, komanso kutulutsa kwachilengedwe m'chiwindi ndi impso (ganizirani: kuchotsa zinyalala ndi poizoni, monga mowa, m'magazi), akufotokoza.

"Madzi ndiofunikanso potengera zakudya m'thupi komanso kutentha kwa thupi," akuwonjezera Iu. Izi zati, kumwa kwambiri H20 kungayambitse kutaya madzi m'thupi, kumayambitsa zizindikiro zosasangalatsa monga nseru, chizungulire, kutopa, kupweteka kwa minofu, ndi kudzimbidwa, anatero Iu. Koma pomwa madzi ambiri tsiku lililonse - ndikudya zakudya zopatsa mphamvu monga cantaloupe - mumakhala ndi mwayi wokwaniritsa zosowa zanu za tsiku ndi tsiku (ie makapu 11.5 azimayi, malinga ndi Mayo Clinic).

Zowopsa za Cantaloupe

Ngakhale cantaloupe ndi nyenyezi yopatsa thanzi, si aliyense. "Pali kugwirizana pakati pa kusagwirizana ndi mungu ndi kusagwirizana ndi mavwende [monga cantaloupes]," akutero Lloyd."Makamaka, anthu okhala ndi udzu kapena ziwengo za ragweed amatha kukhala ndi vuto ku cantaloupe ndi mavwende ena." Ndi chifukwa chakuti mapuloteni a cantaloupe ali ofanana ndi mapuloteni omwe amayambitsa ziwengo mu udzu ndi mungu wa ragweed, chinthu chotchedwa oral allergies syndrome, malinga ndi American Academy of Allergy Asthma & Immunology. ? Pitani kwa allergenist, yemwe angagwiritse ntchito mayeso osiyanasiyana kuti atsimikizire ngati muli ndi ziwengo.

Ngati muli ndi mbiri ya matenda a impso, mungafune kupewa zakudya za potaziyamu monga cantaloupe. Ichi ndichifukwa chake: Impso zimayambitsa kusungunula potaziyamu mthupi lanu, malinga ndi Ntchito ya National Impso. Koma matenda a impso amachepetsa ntchitoyi, kuonjezera chiopsezo cha potaziyamu wambiri, aka hyperkalemia, zomwe zingayambitse kugwedeza, kufooka, kugunda kwa mtima kosasinthasintha, kapena matenda a mtima. Popeza cantaloupe ili ndi potaziyamu wambiri, mungafunike kusiya vwende ngati muli ndi vuto la impso, malinga ndi kafukufuku wa 2018 mu Malire a Science Science.

Momwe Mungakonzekerere ndi Kudya Cantaloupe

M'sitolo, mutha kupeza cantaloupe yaiwisi, yachisanu, komanso youma, monga Honourly Nuts Dried Cantaloupe Chunks (Buy It, $ 18, amazon.com). Izi zikunenedwa, mtundu wosaphikawo ndiwofala kwambiri m'masitolo ndipo ukhoza kugulidwa wathunthu kapena wodulidwa (ngati cubes) m'mapulasitiki. Zipatso zimakhalanso munthawi yachilimwe, malinga ndi USDA, ndiye kuti nthawi yabwino kugula cantaloupe (ya kukoma kwambiri ndi mtundu) ndi m'nyengo yotentha.

Nanga momwe mungasankhire cantaloupe? Fufuzani vwende ndi nthiti yakunja yolimba ndi fungo labwino pomwe zipatso zimasiyana ndi tsinde, malinga ndi University of Arkansas Division of Agriculture. Vwende akatha, mudzawona kusalala kwa nthongo yonse ndi mnofu wofewa wamadzi. Mikwingwirima yaying'ono sichimapweteketsa thupi, koma pewani omwe ali ndi malo otupa chifukwa amakhala chizindikiro chofewa, chodzaza madzi pansi pa nthiti.

Momwe Mungadulire Cantaloupe

Kuphunzira kudula cantaloupe kungawoneke ngati kovuta chifukwa cha zipatso zolemera ndi zidutswa zowopsya, koma kudula ndi kukonza vwende ndikosavuta. Tsatirani izi kuchokera ku Yunivesite ya Arkansas: Tsukani cantaloupe yonse pansi pamadzi ozizira, kenako pukutani nthiti yakunja ndi burashi yazipatso ndi masamba. Yesani: Zoie Chloe 100% Natural Plant-Fiber Soft Bristles Vegetable Brush (Gulani, $ 8, amazon.com). Patani youma, kenaka iduleni pakati ndi kutalika ndi mpeni waukulu woyera. Sulani nyembazo ndi supuni, ndikudula theka lililonse (kutalika kwake) mu wedges, akutero Ivanir. Mudzasiyidwa ndi magawo ooneka ngati kachigawo omwe akhoza kudyedwa pomwepo. Kapenanso, mutha kudula mnofuwo kenako nkuuduladula.

BTW: Cantaloupe yonse (yosadulidwa) imatha kukhala pa countertop kwa masiku asanu mpaka 15 kapena milungu ingapo mufiriji. Kudula cantaloupe kumatenga pafupifupi masiku asanu mufiriji, malinga ndi yunivesite ya Purdue.

Tsopano popeza mukudziwa momwe mungasankhire ndikudula cantaloupe, ndi nthawi yoti muwonjezere vwende lokoma kwambiri komanso maphikidwe osangalatsa a cantaloupe potembenuka. Nazi malingaliro angapo odyera chipatso kunyumba:

Mu smoothies. Onjezani ma cubed cantaloupes ku smoothie yanu yotsatira, monga mango iyi, papaya, ndi coconut smoothie. Cantaloupe imathandizira kununkhira ndipo zakumwa zanu, kuti mutha kuyamba tsiku lanu ndi chakudya cham'mawa chambiri, chopatsa thanzi.

Monga mbale yokazinga. Kutsekemera pang'ono kwa cantaloupe ndiye chinsalu chabwino kwambiri cha mbali yoyaka utsi. Onani kantaloupe wokazinga-uchi kapena mandimu wouma wokhala ndi timbewu tonunkhira.

Ndi yogurt. Sakanizani mbale yotsatira ya yogurt ndi tiyi ya cantaloupe, mtedza, ndi mbewu, akuwonetsa Ivanir. Osati momwe akumvera yogati? Yesani cantaloupe ya cubed ndi phala lanu lophika kapena chophika cha oats usiku.

Mu ice pops. Kwa chakudya chokoma chachilimwe, cantaloupe ya puree, yoghurt, ndi uchi mu blender, akutero Ivanir. Thirani zosakanizazo mu nkhungu ya ice pop - mwachitsanzo, Aoluvy Silicone Popsicle Molds (Buy It, $20, amazon.com) - ndikuyisiya mufiriji mpaka itazizira. Moni, mchere wa DIY! (Maphikidwe owoneka bwino a popsicle pomwe pano.)

Mu saladi ya zipatso. Onjezani ma cubes a cantaloupe ku saladi ya zipatso, amalimbikitsa Iu. Yesani saladi ya mabulosi a cantaloupe ndi Damn Delicious kapena, mosiyana, saladi ya vwende iyi ndi mchere wosuta.

Ndi prosciutto. Kwezani bolodi lanu lacharcuterie m'chilimwe ndi lingaliro lazakudya ili la Iu: Manga machubu a cantaloupe ndi prosciutto, kenaka kumata chotokosera m'mano pachidutswa chilichonse. (Pamwambapa: Maganizo A Chakudya Chokoma ndi Chosavuta Kupanga ndi Zipatso Zotentha)

Onaninso za