IiNzuzo zeMpilo zeCantaloupe zingqina ukuba yiMVP yasehlotyeni yokuVelisa

Umxholo

• Yintoni iCantaloupe?
• Iinyani zeZondlo zeCantaloupe
• IziBonelelo zezeMpilo zeCantaloupe
• Ulwa noxinzelelo lwe-Oxidative
• Ixhasa inkqubo ye-immune system
• Ukukhuthaza ukwetyisa okunempilo
• Ikhuthaza iMpilo yeNtliziyo
• Ikhulisa i-Hydration
• Imingcipheko yaseCantaloupe
• Ungayilungisa njani kwaye uyitye iCantaloupe
• Indlela yokusika iCantaloupe
• Uphengululo lwe

Ukuba i-cantaloupe ayikho kwi-radar yakho yehlobo, uya kufuna ukuyitshintsha, stat. Esi siqhamo sifudumeza imozulu ngesithambiso esifanelekileyo, ukusuka kwizifo zokulwa i-antioxidants ukuya kwi-fibre-busting fiber. I-Cantaloupe nayo inezinto ezininzi ngokumangalisayo; incasa ekhenkcezisiweyo engumkhenkce kwi-ice pops, isanda kukhula, kwaye yosiwe njengesidlo sangokuhlwa. Ngaphambili, funda malunga nezibonelelo zezempilo ze-cantaloupe, kunye nendlela efanelekileyo yokukhetha kunye nokusika i-melon yehlobo lakho elineziqhamo okwangoku.

Yintoni iCantaloupe?

Ukusuka kusapho olunye nobusi, ikhukhamba, ivatala, kunye namathanga, ikantaloupe luhlobo lwevatala olukhula kumdiliya oneentyatyambo. Ukukhusela iziqhamo ezimbala we-orenji (kunye nejusi ye-AF) yinyama e-beige-grey elukhuni ene-"netted" texture, ngokwe-Colorado State University. Kwaye ngelixa imvelaphi eyi-cantaloupes (kunye neevatala ngokubanzi) ingaziwa, oososayensi bacinga ukuba bazalelwe e-Afrika okanye e-Asiya, ngokwenqaku lika-2018 kwi Ijenali yaseMelika yeBhotani.

Iinyani zeZondlo zeCantaloupe

Isondlo seCantaloupe siswiti njengoko isiqhamo singcamla, trust. Imveliso yasehlotyeni igcwele i-vitamin C, i-potassium, kunye ne-magnesium, ngokutsho kwesifundo se-2019. Ikwacebile kwi-beta-carotene, i-carotenoid umzimba uguqula ube yivitamin A exhasa ukusebenza kwamajoni omzimba, ulusu kunye nempilo yombono, nangaphezulu, ngokweLayibrari yeSizwe yezoNyango. Ayigcwele kuphela ifayibha kodwa ikwanamanzi ngokupheleleyo, isenzela indlela ethe kratya yokugcina inkqubo yakho yokwetyisa isebenza kakuhle.

Nantsi inkangeleko yesondlo yekomityi enye yecantaloupe (~ 160 gram), ngokweSebe lezoLimo laseMelika:

• 54 iikhalori
• 1 gram protein
• 0 iigrem ngamanqatha
• 13 grams zecarbohydrate
• 1 gram ifayibha
• 13 grams zeswekile

IziBonelelo zezeMpilo zeCantaloupe

Njengokuba udweliso lwayo olunomtsalane lwezakhamzimba lwalungonelanga kwisizathu sokongeza imelon kwimenyu yakho yasehlotyeni, izibonelelo zempilo yecantaloupe ngokuqinisekileyo ziya kukuqinisekisa. Funda ukuze ufunde ngakumbi.

Ulwa noxinzelelo lwe-Oxidative

"Enye ye-antioxidants eyaziwa kakhulu efumaneka kwi-cantaloupe ngu-vitamin C," utshilo u-Kelsey Lloyd, MS, RD, obhalisiweyo, esithi, ilwa noxinzelelo lwe-oxidative ngokuthomalalisa ii-radicals zasimahla ngaphambi kokuba "bakhe emzimbeni [kwaye] benze nomonakalo kwiiseli, "utshilo uLaura Iu, RD, CDN Kwaye le yinto entle kakhulu kuba amanqanaba aphezulu oxinzelelo lwe-oxidative anokunyusa umngcipheko wokukhula kweemeko ezingapheliyo ezifana nomhlaza kunye nesifo sentliziyo. IVitamin C ide incede umzimba ukuba uvuselele ivithamin E, enye antioxidant, ngokwenqaku elikwi Izondlo. (Okukhona kukudityaniswa, ewe.)

Kwaye ngelixa ngokungathandabuzekiyo iyindawo yamandla, ivithamin C ayisiyiyo kuphela i-antioxidant kwi-cantaloupe. ICYMI ngaphambili, i-melon iqulethe i-beta-carotene, i-antioxidant kunye ne-pigment efumaneka kwiziqhamo ze-orange kunye nemifuno (njengeminqathe), wongeza uLloyd. Kunye ne-vitamin C, i-beta-carotene yenza i-cantaloupe ibe ngumthombo we-A + we-antioxidants wokulwa nezifo. (I-BTW, i-beta-carotene ikwanoxanduva lwe-cantaloupe's summery hue. Ke, mnyama mnyama, ngakumbi i-beta-carotene kuko konke ukuluma, ngokwe-University of Maine.)

Ixhasa inkqubo ye-immune system

Ngenxa yevithamin C kunye ne-beta-carotene, imelon yasehlotyeni inokukhusela amajoni akho omzimba. Njengoko uLloyd ephawula, uvithamin C “uxhasa [ukuvuselelwa] kwezicwili ezitsha emzimbeni wakho,” nto leyo ekhuthaza ukuphiliswa kwenxeba okusempilweni. Kukwayinto ebalulekileyo ekusebenzeni kwe-neutrophil, ngokutsho kwinqaku le-2019. I-Neutrophils luhlobo lweseli yomzimba "etya" iintsholongwane eziyingozi, oko ke kunciphisa umngcipheko wosulelo okanye umonakalo onokubangelwa ziintsholongwane. Kwaye njenge antioxidant, ivithamin C ikhusela ii-lymphocyte (enye iseli yomzimba) koxinzelelo lwe-oxidative, ngokwe-2020 yovavanyo Imida ye-Immunology. (IiLymphocyte zijongile ekulweni iityhefu, intsholongwane, ibhaktheriya, kunye neeseli ezinomhlaza. Ngokumalunga ne-beta-carotene? Emzimbeni, "i-beta-carotene iguqulwa ibe yi-vitamin A," kuchaza uKylie Ivanir, M.S., R.D., i-dietitian ebhalisiweyo kunye nomsunguli we-Ngaphakathi kweZondlo. Kwaye uphando lubonisa ukuba ivithamin A iyayixhasa imveliso kunye nokukhula kweeseli zomzimba, kubandakanya nee-lymphocyte ezichazwe apha ngasentla. (Idibeneyo: Iindlela ezi-7 zoQinisekiso lweMvelo loMzimba wakho)

Ukukhuthaza ukwetyisa okunempilo

"I-Cantaloupe ine-fiber e-soluble kunye ne-insoluble," kusho uLloyd. "Zombini iifayibha zilungile ekugcineni umgudu wakho wokugaya usempilweni." Kubaqalayo, ifayibha enyibilikayo, njengoko unokuthelekelela, inyibilika. Ke, xa idibana ne-H20 (kunye nolunye ulwelo) emathunjini, yenza into efana nejeli enceda ukwenza isitulo, ukuphucula ukuqunjelwa (ngokuthambisa isitulo esomileyo) kunye norhudo (ngokuqinisa isitulo esivulekileyo), ngokwe IYunivesithi yaseOregon State. Kwicala leflip, ifayibha engenakunyibilika ayidibani namanzi. Oku kunceda ukuhambisa ukutya ngendlela yakho yokugaya ukutya, ekugcina uhlala rhoqo kwaye kuthintele (kwaye kunciphise) ukuqhina, ngokweYunivesithi yaseCalifornia San San Francisco.

Xa kuziwa kule nzuzo yezempilo ye-cantaloupe, nangona kunjalo, kubalulekile ukuba uqaphele ukuba ukuba awutyi ukutya okuninzi okune-fiber (okt iziqhamo), kunqande ukutya i-cantaloupe eninzi ngaxeshanye. Kubalulekile ukongeza i-fiber-nakweyiphi na into yokutya-ukuya ekutyeni kwakho ngokuthe ngcembe, utshilo uLloyd. "Ukusuka kwi-0 ukuya kwi-100 kunokubangela ukuba kubekho isisu esiswini, irhasi, ukudumba kunye nokungonwabi ngokubanzi," ucacisa. Qala ngobungakanani bokusebenza bekomityi enye yecantaloupe, njengoko kucetyisiwe yi-USDA, kwaye ubone ukuba uziva njani ukusuka apho.

Ikhuthaza iMpilo yeNtliziyo

I-cholesterol yegazi ephezulu kunye noxinzelelo lwegazi oluphezulu zizinto ezinobungozi obukhulu besifo sentliziyo, ngokweZiko loLawulo lweZifo noThintelo. Kodwa ngenxa yefiber enyibilikayo, ipotassium, kwaye ivithamin C kwi-cantaloupe, i-melon yehlobo inokunceda ukunciphisa le mngcipheko. Ifayibha enyibilikayo ilawula i-cholesterol egazini ngokwandisa ukuphuma kwe-cholesterol engaphezulu kwesitulo, ngokwenqaku le-2019. Okwangoku, i-potassium ilawula uxinzelelo lwegazi ngokunyusa ukuba ungakanani ukuphuma kwesodium, ngokwe American Heart Association. (Amanqanaba aphezulu esodium enza umzimba wakho ubambelele emanzini, okubangela uxinzelelo lwegazi oluphezulu, ngokwenqaku lika-2019 kwijenali. IzondloNgokuphathelele ivithamin C? Uphononongo lwango-2017 lufumanise ukuba ivithamin C inokunyusa imveliso ye-nitric oxide, imolekyuli ephucula ukuhamba kwegazi (kwaye ke, uxinzelelo lwegazi oluphezulu) ngokuphumla kwemithambo yegazi. (Eyeleleneyo: Kutheni kufuneka utye ngakumbi isiQhamo seGuava kweli hlotyeni)

Ikhulisa i-Hydration

Indlela emnandi yokwandisa umthamo wakho wamanzi, i-nosh kwi-cantaloupe, malunga neepesenti ze-90 zamanzi, ngokutsho kwe-Academy of Nutrition and Dietetics. Ngapha koko, "sifuna amanzi kuyo yonke into eyenziwa yimizimba yethu," utshilo uLloyd. Ngokomzekelo, kuyimfuneko yokugaya, i-metabolism, ukulawula uxinzelelo lwegazi, kunye neenkqubo zendalo ze-detoxification kwisibindi kunye nezintso (cinga: ukususa inkunkuma kunye ne-toxins, njengotywala, egazini), uyachaza.

U-Iu wongezelela ngelithi: “Amanzi nawo abalulekile ekuthutheni izondlo ngaphakathi emzimbeni nasekulawuleni ubushushu bomzimba. Oko kwathiwa, ukusela i-H20 encinci kunokubangela ukuphelelwa ngamanzi emzimbeni, kubangele iimpawu ezingathandekiyo ezifana nesicaphucaphu, isiyezi, ukudinwa, ukudumba kwezihlunu kunye nokuqhina, utsho u-Iu. Kodwa ngokusela ulwelo oluninzi yonke imihla - kunye nokutya ukutya okuthambisa amanzi okufana ne-cantaloupe - uya kuba nako ukuhlangabezana neemfuno zakho zemihla ngemihla ze-hydration (okt iikomityi ezili-11.5 zabasetyhini, ngokutsho kweKliniki yaseMayo).

Imingcipheko yaseCantaloupe

Nangona i-cantaloupe iyeyona nkwenkwezi inezondlo, ayinguye wonke umntu. U-Lloyd uthi: “Kukho unxibelelwano phakathi kwe-allergies ethile ye-pollen kunye nee-allergies kwiimelon [njenge-cantaloupes]."Ngokukodwa, abantu abanengca okanye i-ragweed allergies banokuphendula kwi-cantaloupe nakwezinye iivatala." Kungenxa yokuba iiproteni ezikwi-cantaloupe zifana neeproteni ezibangela ukwaliwa kwingca kunye ne-ragweed pollen, into ebizwa ngokuba yi-oral allergy syndrome, ngokutsho kwe-American Academy of Allergy Asthma & Immunology. ? Ndwendwela i-allergist, enokusebenzisa iimvavanyo ezahlukeneyo ukuqinisekisa ukuba unayo nayiphi na i-allergies.

Ukuba unembali yesifo sezintso, unokufuna ukunqanda ukutya okuphezulu kwe-potassium njengecantaloupe. Nasi isizathu: Izintso zinoxanduva lokumisela amanqanaba e potassium emzimbeni, ngokweNational Kidney Function. Kodwa isifo sezintso sinciphisa lo msebenzi, sonyusa umngcipheko wamanqanaba aphezulu e-potassium, aka hyperkalemia, anokubangela ukurhawuzelela, ubuthathaka, ukubetha kwentliziyo ngendlela engaqhelekanga, okanye isifo sentliziyo. Kuba i-cantaloupe isisityebi kwi-potassium, uya kufuna ukuyishiya i-melon ukuba uneengxaki zezintso, ngokutsho kophononongo luka-2018. Imida yeNzululwazi yeZityalo.

Ungayilungisa njani kwaye uyitye iCantaloupe

Kwivenkile enkulu unokufumana i-cantaloupe eluhlaza, efriziwe, kwaye eyomileyo, ezinje ngokunyanisekileyo Amantongomane omileyo eCantaloupe Chunks (Yithenge, $ 18, amazon.com). Oko kuthethiweyo, ingxelo eluhlaza yeyona ndlela ixhaphakileyo ezivenkileni kwaye inokuthengwa iphelele okanye isikwe kwangaphambili (njengamacube) kwizikhongozeli zeplastiki. Iziqhamo zikwangexesha lasehlotyeni, ngokwe-USDA, ke elona xesha lilungileyo lokuthenga ikantaloupe (incasa yencopho kunye nomgangatho) kuphakathi kweenyanga ezifudumeleyo.

Ngokumalunga nendlela yokukhetha i-cantaloupe? Khangela i-melon nge-rind yangaphandle eqinileyo kunye nephunga elinesiqhamo apho iziqhamo zahlula kwisiqu, ngokweDyunivesithi yase-Arkansas yeCandelo lezoLimo. Ukuba i-melon igqithile, uya kubona ukuthamba kwe-rind yonke kunye nenyama ethambileyo enamanzi. Iibhokhwe ezincinci aziyi kulimaza inyama, kodwa ziphephe abo baneendawo ezinkulu ezityumkileyo kuba ngokuqhelekileyo ziwuphawu lwenyama ethambileyo, emanzi ngamanzi phantsi kwe-rind.

Indlela yokusika iCantaloupe

Ukufunda indlela yokusika i-cantaloupe kunokubonakala kunzima xa unikwa iziqhamo ezinzima kunye ne-rind eyoyikisayo, kodwa ukusika nokulungiselela i-melon kulula kakhulu. Landela la manyathelo asuka kwiYunivesithi yase-Arkansas: Hlamba yonke i-cantaloupe phantsi kwamanzi apholileyo, abalekayo, emva koko ukhuhle irind yangaphandle ngesiqhamo kunye nebrashi yemifuno. Zama: I-Zoie Chloe eyi-100% yezityalo zendalo-Ifayibha ethambileyo kwiBristles yemifuno Brush (Yithenge, $ 8, amazon.com). Yiphathe yomile, emva koko uyiqhekeze ngesiqingatha ngobude ngemela enkulu ecocekileyo. Khupha imbewu ngecephe, emva koko usike isiqingatha ngasinye (ubude ubude) kwiidges, utsho u-Ivanir. Uyakushiyeka kunye nezilayi ezinokwakheka kwe-crescent ezinokuthi zityiwe kanye kwi-rind. Ngenye indlela, ungayinqumla inyama kunye ne-rind uze uyixube kwiikerubhi.

I-BTW: I-cantaloupe iyonke (engasikwanga) inokuhlala kwi-countertop kangangeentsuku ezintlanu ukuya kwezili-15 okanye kwiiveki ezimbalwa kwifriji. I-Cantaloupe yokusika ihlala malunga neentsuku ezintlanu efrijini, ngokutsho kweYunivesithi yasePurdue.

Ngoku ukuba uyayazi indlela yokukhetha kunye nokusika i-cantaloupe, lixesha lokuba ungeze le melon kunye neeresiphi zokupheka zekantaloupe ezinomdla ekujikelezeni kwakho. Nazi iingcamango ezininzi malunga nokutya isiqhamo ekhaya:

Kwiismoothies. Yongeza i-cubed cantaloupes kwi-smoothie yakho elandelayo, efana nale mango, i-papaya, kunye ne-coconut smoothie. I-cantaloupe iya kwandisa incasa kwaye Umxholo wamanzi wesiselo sakho, ukuze ukwazi ukuqala usuku lwakho ngesidlo sakusasa esityebileyo, esinezondlo.

Njengesitya esecaleni esityiweyo. Ubumnandi obuncinci be-cantaloupe yeyona ndawo ilungileyo yecala elitshisiweyo. Jonga le cantaloupe egcadiweyo yobusi okanye isaladi eyomileyo kunye nesinti.

Ngeyogathi. Yenze mnandi isitya sakho seyogathi esilandelayo kunye neetyhubhu ze-cantaloupe, amandongomane kunye nembewu, ucebisa u-Ivanir. Akukho kwimo yeyogathi? Zama i-cantaloupe ye-cubed kunye ne-fave cereal yakho okanye iresiphi ye-oats ebusuku.

Kwimikhenkce. Ukutya okumnandi ehlotyeni, i-puree cantaloupe, iyogathi, kunye nobusi kwi-blender, utsho u-Ivanir. Galela umxube kwisikhunta somkhenkce - okt Aoluvy Silicone Popsicle Moulds (Thenga, $ 20, amazon.com) - kwaye uyishiye kwifriji de ibe ngumkhenkce. Molo, idizethi yedayiti! (Iindlela zokupheka zepopsicle ezisempilweni kanye apha.)

Kwisaladi yeziqhamo. Yongeza iityhubhu ze cantaloupe kwisaladi yeziqhamo, ucebisa u-Iu. Zama le saladi yequnube ye-cantaloupe nge-Damn Delicious okanye, ngenxa yento eyahlukileyo, le saladi ye-melon emnandi enetyuwa.

Ngeprosciutto. Yonyusa ibhodi yakho yetshathi yehlobo ngale ngcamango yokutya okuvela kwi-Iu: Songa ii-cantaloupe cubes nge-prosciutto, emva koko unamathele i-toothpick kwisiqwenga ngasinye. (Ngokulandelayo: Iingcamango zokutya eziMnandi kunye eziNgcono zokwenza kunye neziqhamo zasehlotyeni)

Uphengululo lwe