Phindu Labwino 10 la Honeydew Melon

Zamkati

• 1. Olemera mu Zakudya Zamchere
• 2. Zitha Kuchepetsa Kutaya Magazi
• 3. Muli Zakudya Zamtundu Wofunikira Pathanzi
• 4. Mulole Kusintha Magazi A shuga
• 5. Wolemera mu Electrolyte ndi Madzi
• 6. Mulole Kuthandizira Khungu Labwino
• 7. Limbikitsani chitetezo chanu cha mthupi
• 8. Mulole Kulimbikitsa Kugaya Koyenera
• 9. Angathandizire Masomphenya ndi Thanzi La Maso
• 10. Chosavuta Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Honeydew melon, kapena uchi, ndi chipatso chomwe chimakhala cha mitundu ya mavwende nkhaka melo (muskmelon).

Mnofu wokoma wa uchi umakhala wobiriwira mopepuka, pomwe khungu lake limakhala ndi chikasu choyera. Kukula kwake ndi mawonekedwe ake ndi ofanana ndi achibale ake, cantaloupe.

Vwende la Honeydew limapezeka padziko lonse lapansi ndipo limatha kudyedwa lokha kapena kugwiritsa ntchito maswiti, masaladi, zokhwasula-khwasula ndi msuzi.

Ngakhale chidwi chake chachikulu chimakhala kukoma kwake, uchi wake umakhalanso wathanzi ndipo umatha kupindulira zingapo.

Nazi madalitso 10 odabwitsa a vwende lokhala ndi uchi.

1. Olemera mu Zakudya Zamchere

Mtundu wosiyanasiyana wa michere ya uchi ndi chinthu chake chamtengo wapatali kwambiri.

M'malo mwake, michere yambiri ndi zomerazo zimatha kukhala ndi phindu pazinthu zambiri zathanzi.

Chikho chimodzi (177-gramu) chotulutsa vwende la uchi chimapereka (1):

• Ma calories: 64
• Ma carbs: Magalamu 16
• CHIKWANGWANI: 1.4 magalamu
• Mapuloteni: 1 galamu
• Mafuta: 0 magalamu
• Vitamini C: 53% yazakudya tsiku lililonse (RDI)
• Vitamini B6: 8% ya RDI
• Zolemba: 8% ya RDI
• Vitamini K: 6% ya RDI
• Potaziyamu: 12% ya RDI
• Mankhwala enaake a: 4% ya RDI

Kuphatikiza apo, zipatso ndi nthanga za uchi zimakhala ndi mankhwala okhala ndi mphamvu ya antioxidant, kuphatikiza beta-carotene (pro-vitamini A), phytoene, quercetin ndi caffeic acid ().

Chidule Vwende la Honeydew lili ndi mitundu yambiri yazakudya zopatsa thanzi komanso mankhwala azomera omwe atha kukhala othandiza pazabwino zake zambiri.

2. Zitha Kuchepetsa Kutaya Magazi

Mwambiri, chakudya chomwe chili ndi zipatso ndi ndiwo zamasamba zambiri chimakhudzana ndi kuchepa kwa kuthamanga kwa magazi komanso matenda amtima ().

Makamaka, zatsimikizika bwino kuti chakudya chochepa cha sodium komanso potaziyamu wokwanira chingakhudze kuthamanga kwa magazi ().

Popeza vwende la uchi ndi chipatso chotsika kwambiri cha sodium ndi potaziyamu, lingakuthandizeni kuti magazi azikhala athanzi.

Ngati mukufuna kuwonjezera potaziyamu, yesetsani kuwonjezera uchi pachakudya chanu. Ndi gwero wabwino wa potaziyamu, wokhala ndi chikho chimodzi (177-gramu) yotumizira 12% ya RDI (1).

Chidule Vwende la Honeydew lingathandize kuchepetsa kuthamanga kwa magazi chifukwa cha potaziyamu wambiri komanso sodium.

3. Muli Zakudya Zamtundu Wofunikira Pathanzi

Vwende la Honeydew lili ndi michere yambiri yofunikira pakukonza ndikusunga mafupa olimba, kuphatikiza folate, vitamini K ndi magnesium.

Makamaka, vwende ndi gwero labwino - ndi 1 chikho (177 magalamu) opatsa 8% ya RDI (1).

Zithunzi ndizofunikira pakutha kwa homocysteine ​​- magawo okwera omwe amalumikizidwa ndi kuchepa kwa mchere wamafupa pakapita nthawi ().

Ngakhale kafukufuku wina amafunika kuti apeze mayankho otsimikizika pa ubale wapakati pa folate ndi thanzi la mafupa, kudya zakudya zomwe zili ndi folate, monga uchi, kumatha kulimbikitsa mafupa athanzi powonetsetsa kuti milingo ya homocysteine ​​ikukhala munthawi yoyenera ().

Vitamini K amatenga nawo gawo pakupanga puloteni yayikulu mu mafupa otchedwa osteocalcin. Chifukwa chake, kudya mavitamini K okwanira ndikofunikira pamafupa athanzi. Kutsekemera kwa uchi kumapereka 6% ya RDI ya vitamini (1,,).

Kuphatikiza apo, mutha kukumana ndi 4% yamasamba anu a magnesium tsiku ndi tsiku.

Maselo omwe amamanga ndi kuphwanya minofu amafunikira kuti magnesium igwire bwino ntchito. Chifukwa chake, magnesium ndichinthu china chopangira thanzi la mafupa (1,).

Honeydew mulinso zochepa zamafuta othandizira mafupa, kuphatikiza calcium, phosphorous ndi zinc (1).

Ngakhale michereyi siyokhazikika kwambiri m'chiwuno cha uchi, kuwonjezera chipatso ku chakudya chanu kumathandizabe thanzi lanu la mafupa mukaphatikizana ndi zakudya zopatsa thanzi zomwe zimaphatikizaponso zakudya zina zowonjezera zowonjezera.

Chidule Honeydew imakhala ndi michere yambiri yomwe imafunikira ku thanzi la mafupa, kuphatikiza folate, vitamini K ndi magnesium.

4. Mulole Kusintha Magazi A shuga

Kafukufuku wina akuwonetsa kuti kudya zipatso, monga vwende la uchi, nthawi zonse kumalimbikitsa shuga wathanzi.

Kafukufuku waposachedwa wazaka zisanu ndi ziwiri mwa anthu theka la miliyoni adapeza kuti omwe amadya zipatso zatsopano tsiku lililonse anali ndi mwayi wochepa 12% wokhala ndi matenda ashuga, poyerekeza ndi omwe samadya zipatso ().

Mwa omwe atenga nawo gawo kale omwe anali ndi matenda ashuga koyambirira kwamaphunziro, kudya zipatso katatu pamlungu kunadzetsa chiwopsezo chotsika cha 13-28% chokhala ndi zovuta zokhudzana ndi matenda ashuga kuphatikiza chiopsezo chochepa chofa msanga (17%) ).

Ngakhale vwende lokhala ndi uchi lili ndi ma carbs omwe angakweze shuga wanu kwakanthawi, imaperekanso michere ndi michere ina yomwe ingathandize kukonza kuwongolera kwa magazi pakapita nthawi.

Chidule Kudya zipatso nthawi zonse, monga vwende la uchi, kumalumikizidwa ndi chiopsezo chochepa cha matenda ashuga komanso zovuta zina zokhudzana ndi thanzi. Izi mwina chifukwa cha fiber komanso michere yolimbikitsa thanzi yomwe imapezeka mu zipatso.

5. Wolemera mu Electrolyte ndi Madzi

Mukamaganiza za hydration, chinthu choyamba chomwe chimabwera m'maganizo ndi madzi. Komabe, kuti mutulutse bwino komanso moyenera, thupi lanu limafunikira zoposa izi - limafunikira ma electrolyte, nawonso ().

Honeydew vwende ndi pafupifupi 90% yamadzi ndipo imakhala ndi ma electrolyte, monga potaziyamu, magnesium, sodium ndi calcium (1).

Kuphatikizana kwa madzi ndi michere kumapangitsa uchi kukhala wabwino posungunulira thupi, mukamadwala kapena ngati mukungoyesera kusungunuka tsiku lonse.

Chidule Vwende la Honeydew limapangidwa ndimadzi ambiri komanso limakhala ndi ma electrolyte omwe angakutentheni bwino kuposa madzi okha.

6. Mulole Kuthandizira Khungu Labwino

Kudya vwende la uchi kumatha kuthandizira khungu labwino chifukwa chokhala ndi vitamini C wambiri.

Kudya mavitamini C okwanira ndikofunikira kuti pakhale collagen, puloteni yayikulu yomwe ndiyofunika kukonza ndikusunga khungu lanu ().

Kuphatikiza apo, chifukwa vitamini C ndi antioxidant wamphamvu, kafukufuku wina adawonetsa kuti imatha kuteteza khungu lanu pakuwonongeka ndi dzuwa ().

Honeydew vwende ndi gwero labwino kwambiri la vitamini C - chikho chimodzi (177 magalamu) chimapereka 53% ya RDI (1).

Ngakhale mutha kupeza vitamini C kuchokera ku zakudya zosiyanasiyana, kudya uchi ndi njira yosavuta yothanirana ndi zosowa zanu za tsiku ndi tsiku - kulimbikitsa khungu labwino panthawiyi.

Chidule Mavwende a Honeydew ali ndi vitamini C wambiri, michere yomwe imalimbikitsa kupanga collagen ndipo imatha kuteteza khungu lanu kuti lisawonongeke ndi dzuwa.

7. Limbikitsani chitetezo chanu cha mthupi

Vitamini C amadziwika bwino chifukwa chothandizira kuthandizira chitetezo cha mthupi, ndipo vwende la uchi limadzazidwa nalo.

Chitetezo cha mthupi la munthu ndichovuta ndipo chimafuna mitundu yambiri ya michere kuti igwire bwino ntchito - vitamini C ndichinthu chofunikira kwambiri ().

M'malo mwake, kafukufuku akuwonetsa kuti kudya mavitamini C okwanira kumatha kupewa komanso kuchiza matenda opumira komanso amachitidwe, monga chibayo ndi chimfine ().

Chikho chimodzi (177-gramu) chotulutsa uchi chimapitilira theka la RDI ya vitamini C, ndikupanga chakudya chabwino kuwonjezera pazakudya zanu mukamakonzekera nyengo yozizira ya chaka chino (1,).

Chidule Honeydew melon ili ndi vitamini C wambiri, michere yomwe imathandizira kuteteza chitetezo chamthupi.

8. Mulole Kulimbikitsa Kugaya Koyenera

Vwende la Honeydew lili ndi fiber, michere yomwe imadziwika bwino chifukwa chothandiza kugaya chakudya ().

Kudya chakudya chokwanira kumachepetsa kuyankha kwa shuga m'magazi komanso kumalimbikitsa matumbo nthawi zonse komanso kukula kwa mabakiteriya athanzi (,).

Kapu imodzi (177 gramu) imapereka pafupifupi 1.5 magalamu kapena pafupifupi 5% ya RDI ya fiber. Ngakhale zipatso zina zambiri zimakhala ndi michere yambiri potumizira, uchi wambiri umathandizabe kuti muzidya chakudya chamagetsi tsiku lililonse (1).

M'malo mwake, kwa anthu ena omwe ali ndi vuto lakugaya m'mimba kapena omwe angoyamba kumene kubweretsanso fiber m'zakudya zawo, zipatso zazing'ono kwambiri monga uchi zimatha kulekerera kuposa zakudya zina zapamwamba kwambiri.

Chidule Honeydew vwende imakhala ndi fiber, michere yomwe imadziwika kuti imathandizira chimbudzi chathanzi. Chifukwa cha michere yake yocheperako, itha kuloleredwa bwino kuposa zakudya zamafuta ambiri ndi anthu omwe ali ndi vuto lakugaya m'mimba kapena omwe amayambitsa ulusi wazakudya zawo.

9. Angathandizire Masomphenya ndi Thanzi La Maso

Vwende la Honeydew lili ndi ma antioxidants awiri amphamvu: lutein ndi zeaxanthin ().

Mitundu iyi ya carotenoid imadziwika bwino pothandizira thanzi la maso ndikuletsa kukula kwa masomphenya okhudzana ndiukalamba ().

Kafukufuku akuwonetsa kuti kudya nthawi zonse zakudya zomwe zimakhala ndi ma antioxidants, monga vwende la uchi, zimatha kuthandizira kuyang'ana kwa diso m'moyo wanu wonse (,).

Chidule Honeydew melon ili ndi lutein ndi zeaxanthin, ma antioxidants awiri omwe amadziwika kuti amathandizira maso ndi masomphenya athanzi.

10. Chosavuta Kuonjezera Pazakudya Zanu

Kuwonjezera vwende la uchi mu zakudya zanu sikungakhale kosavuta.

Amapezeka kwambiri, ndipo mtengo wake ndi wofanana ndi mavwende ena otchuka monga cantaloupe kapena chivwende.

Kuti mupindule ndi chakudyachi, sankhani vwende wokoma. Mavwende otuluka kunja kwa nyengo kapena osapsa ndi opanda pake ndipo amasiya zabwino kwambiri.

Malo ogulitsa zipatso ndi oti amatha kusangalala ndi iwo okha - kagawo ka vwende kozizira, patsiku lotentha ndikovuta kumenya.

Komabe, ngati mukufuna china chake chaluso kwambiri, pali njira zina zambiri zomwe mungasangalalire ndi chipatso ichi.

Honeydew vwende amatha kuwonjezeranso pazosiyanasiyana, kuphatikiza:

• Masaladi: Kagawani uchi wina mu zidutswa zokuluma ndikuwonjezera pa saladi yomwe mumakonda.
• Zakudyazi: Sambani vwende ndikugwiritsa ntchito ngati maziko a popsicles kapena ayisikilimu.
• Chakudya cham'mawa: Gwiritsani mavwende osakaniza pafupi ndi kanyumba tchizi kapena muphatikize mu smoothie.
• Msuzi: Tumikirani uchi monga maziko a supu yozizira ndi tsabola, timbewu tonunkhira ndi nkhaka.
• Zowonjezera: Manga magawo a vwende ndi nyama zochiritsidwa kapena uwonjezere ku salsa wokometsera.

Chidule Honeydew imatha kusangalala yokha kapena kuwonjezera pazakudya zosiyanasiyana, kuphatikiza saladi, salsa, msuzi kapena mchere. Mfungulo ndikusankha vwende yakupsa ikakhala nyengo yake.

Mfundo Yofunika Kwambiri

Honeydew vwende ndi zipatso zokoma zomwe zimapezeka padziko lonse lapansi. Mnofu wake ndi wobiriwira mopepuka, pomwe nthata yake imakhala yoyera kapena yachikaso.

Honeydew ili ndi mavitamini, michere komanso zinthu zina zolimbikitsa thanzi. Kudya vwende wamtunduwu kumatha kukhala ndi maubwino angapo azaumoyo, makamaka chifukwa cha michere yambiri.

Honeydew melon ikhoza kudyedwa yokha kapena ngati gawo la mbale zina monga msuzi, masaladi, ma smoothies ndi zina zambiri. Kuti mumve bwino kwambiri, sankhani vwende mu nyengo ndi kucha.