Izibonelelo ezi-10 ezimangalisayo zeHoneydew Melon

Umxholo

• 1. Utyebile kwizondlo
• 2. Ngamana unokunceda ukunciphisa uxinzelelo lwegazi
• 3. Inezakha mzimba zibalulekile kwimpilo yamathambo
• 4. Ngamana angaluphucula uLawulo lweSwekile yeGazi
• 5. Sisityebi kwii-Electrolyte naManzi
• 6. Ngamana uMeyi angaxhasa ulusu olusempilweni
• 7. Ngamana unokunyusa iNkqubo yakho yoKhuseleko
• 8. Ngamana angakhuthaza ukwetyiswa okufanelekileyo
• 9. Ngamana uMeyi angayixhasa iMbono kunye neMpilo yeLiso
• 10. Kulula ukongeza kwisidlo sakho
• Umgca osezantsi

I-Honeydew melon, okanye i-honeymelon, sisiqhamo esiziintlobo zeevatala cucumis melo (muskmelon).

Inyama eswiti ye-honeydew ihlala iluhlaza ngokukhanya, ngelixa ulusu lwayo lunetoni emhlophe-tyheli. Ubungakanani bayo kunye nokumila kwayo kuyafana nesihlobo sayo, ikantaloupe.

Ihoneydew melon iyafumaneka kwihlabathi liphela kwaye ingatyiwa yodwa okanye isetyenziswe kwiidizethi, iisaladi, amashwamshwam kunye nesuphu.

Nangona isibheno sayo esona sikhulu sinokuba yincasa, i-honeydew nayo isondlo kwaye inokubonelela ngeenzuzo ezininzi.

Nazi izibonelelo ezili-10 ezimangalisayo zehoneydew melon.

1. Utyebile kwizondlo

Iprofayile eyahlukileyo yezondlo yobusi ngokuqinisekileyo yeyona asethi ibalulekileyo.

Ngapha koko, izakhamzimba ezahlukeneyo kunye nezityalo zinokuthi zibe noxanduva lwezibonelelo zempilo.

Ikomityi e-1 (177-gram) ekhonza i-honeydew melon ibonelela (1):

• Iikhalori: 64
• IiCarbs: Iigrama ezili-16
• Ifayibha: 1.4 iigrem
• Iprotheni: 1 gram
• Amafutha: 0 iigramu
• Vitamin C: I-53% yereferensi yemihla ngemihla yokutya (i-RDI)
• Vitamin B6: I-8% ye-RDI
• Umntu: I-8% ye-RDI
• Vitamin K: I-6% ye-RDI
• Potassium: Iipesenti ezili-12 ze-RDI
• Magnesium: I-4% ye-RDI

Ukongeza, iziqhamo zobusi kunye nembewu ziqulathe iikhompawundi ezinamandla e-antioxidant, kubandakanya i-beta-carotene (pro-vitamin A), phytoene, quercetin kunye necaffeic acid ().

Isishwankathelo I-Honeydew melon iqulethe iintlobo ngeentlobo zezakhamzimba kunye nezityalo ezinokuthi zibe noxanduva lwezibonelelo zempilo.

2. Ngamana unokunceda ukunciphisa uxinzelelo lwegazi

Ngokubanzi, ukutya okunotye iziqhamo kunye nemifuno kunxulunyaniswa nomngcipheko ophunguliweyo woxinzelelo lwegazi kunye nesifo sentliziyo ().

Ngokukodwa, kuqinisekiswe kakuhle ukuba ukutya okunesodiyamu ephantsi kunye nokutya ngokwaneleyo kwe-potassium kunokuba nefuthe elihle kulawulo lwegazi ().

Njengoko i-honeydew melon sisiqhamo esityebileyo se-sodium kunye ne-potassium, kunokukunceda ugcine amanqanaba oxinzelelo lwegazi.

Ukuba ujonge ukwandisa ipotassium, zama ukongeza ubusi kwisidlo sakho. Ngumthombo olungileyo we potassium, kunye nekomityi e-1 (177-gram) ekhonza ibonelela nge-12% ye-RDI (1).

Isishwankathelo I-Honeydew melon inokunceda ukunciphisa uxinzelelo lwegazi ngenxa ye-potassium ephezulu kunye nomxholo we-sodium ophantsi.

3. Inezakha mzimba zibalulekile kwimpilo yamathambo

I-Honeydew melon inezakha mzimba ezininzi ezibalulekileyo ekulungiseni nasekugcineni amathambo omelele, kubandakanya ifolate, ivithamin K kunye nemagnesium.

Ngokukodwa, i-melon ngumthombo olungileyo we-folate-ngekomityi ye-1 (177 gram) ebonelela nge-8% ye-RDI (1).

I-Folate ibalulekile ekonakaleni kwe-homocysteine- amanqanaba aphakamileyo athe adityaniswa nokuncitshiswa koxinano lwamaminerali ngokuhamba kwexesha ().

Nangona uphando oluthe kratya luyafuneka ukwenza izigqibo ezichanekileyo kubudlelwane phakathi kwempilo yomntu kunye nethambo, ukutya ukutya okune folate, njengobusi, kunokukhuthaza amathambo asempilweni ngokuqinisekisa amanqanaba e-homocysteine ​​ahlala kuluhlu oluqhelekileyo ().

UVitamin K uyabandakanyeka kwimveliso yeprotein eyakhiweyo yethambo eyaziwa ngokuba yi-osteocalcin. Ke ngoko, ukutya ngokwaneleyo i-vitamin K kubalulekile kumathambo asempilweni. Ukuhanjiswa kwencindi yobusi kubonelela nge-6% ye-RDI yale vithamini (1,,).

Ukongeza, unokuhlangana malunga neepesenti ezi-4 zeemfuno zemagniziyam zemihla ngemihla xa kusenziwa ubusi.

Iiseli ezinoxanduva lokwakha kunye nokwaphula izicwili zethambo zifuna ukuba i-magnesium isebenze ngokufanelekileyo. Ke, i-magnesium yenye yezakha mzimba ebalulekileyo kwimpilo yethambo (1,).

I-Honeydew ikwaqulathe isixa esincinci sezinye izondlo ezixhasa ithambo, kubandakanya i-calcium, i-phosphorus kunye ne-zinc (1).

Ngelixa ezi zondlo zingagxili kakhulu kubusi bobusi, ukongeza iziqhamo kukutya okutya kunokuqhubeka nokuxhasa impilo yakho yethambo xa ubhangqwe kukutya okunesondlo okubandakanya iintlobo ezahlukeneyo zokutya okunesondlo.

Isishwankathelo I-Honeydew iqulethe izondlo ezininzi ezibalulekileyo kwimpilo yethambo, kubandakanya i-folate, i-vitamin K kunye ne-magnesium.

4. Ngamana angaluphucula uLawulo lweSwekile yeGazi

Olunye uphando lubonisa ukuba ukutya iziqhamo, ezinje ngehoneydew melon, rhoqo kunokukhuthaza amanqanaba eswekile esempilweni.

Uphononongo lwamva nje lweminyaka esixhenxe kwisiqingatha sesigidi sabantu lufumanise ukuba abo batya iziqhamo ezitsha mihla le banamathuba ayi-12% okuba nesifo seswekile, xa kuthelekiswa nabo babengafane batye iziqhamo ().

Kwabo bathathi-nxaxheba esele benesifo seswekile ekuqaleni kophononongo, ukutya iziqhamo ubuncinci kathathu ngeveki kukhokelele kumngcipheko ophantsi we-13-28% wokufumana iingxaki zempilo ezinxulumene neswekile ukongeza kumngcipheko ophantsi we-17% wokufa ngaphambi kwexesha ( ).

Nangona i-honeydew melon iqulethe ii-carbs ezinokunyusa iswekile yegazi okwexeshana, ikwabonelela ngefayibha kunye nezinye izakha mzimba ezinokunceda ukuphucula iswekile yegazi ekuhambeni kwexesha.

Isishwankathelo Ukutya iziqhamo rhoqo, ezinje ngehoneydew melon, kunxulunyaniswa nomngcipheko ophantsi wesifo seswekile kunye neengxaki zempilo ezinxulumene noko. Oku kunokwenzeka ngenxa yefayibha kunye nezinye izondlo ezikhuthaza impilo ezifumaneka kwiziqhamo.

5. Sisityebi kwii-Electrolyte naManzi

Xa ucinga nge-hydration, into yokuqala enokuthi ifike engqondweni ngamanzi. Nangona kunjalo, ukuze usebenze ngokufanelekileyo nangokufanelekileyo, umzimba wakho ufuna ngaphezulu koko-ufuna ii-electrolyte, nazo ().

I-Honeydew melon imalunga ne-90% yamanzi kwaye iqulethe ii-electrolyte, ezinjenge potassium, nemagniziyam, isodiyam kunye necalcium (1).

Le indibaniselwano yamanzi kunye nezakhamzimba yenza i-honeydew ilunge kakhulu emva kokuzilolonga, ngexesha lokugula okanye ukuba uzama ukuhlala uhlaziyekile imini yonke.

Isishwankathelo I-Honeydew melon yenziwe ikakhulu ngamanzi kodwa ikwaqulathe ii-electrolyte ezinokukuhambisa ngokufanelekileyo nangaphezulu kunamanzi odwa.

6. Ngamana uMeyi angaxhasa ulusu olusempilweni

Ukutya i-honeydew melon inokuxhasa ulusu olusempilweni ngenxa yomxholo we-vitamin C ephezulu.

Ukutya okwaneleyo kwe-vitamin C kubalulekile kwimveliso efanelekileyo ye-collagen, iprotheni ebalulekileyo yokwakha ebalulekileyo ekulungiseni nasekugcineni izicubu zakho zesikhumba ().

Ukongeza, ngenxa yokuba ivithamin C yintsholongwane enamandla, uphando oluthile lubonisa ukuba lunokukhusela ulusu lwakho ekonakaleni kwelanga ().

I-Honeydew melon ngumthombo ogqwesileyo we-vitamin C - ikomityi enye (177 gram) inikezela ngama-53% e-RDI (1).

Nangona unokufumana ivithamin C kwiintlobo ezahlukeneyo zokutya, ukutya ubusi bendlela yindlela elula yokuhlangabezana ngokukhawuleza neemfuno zakho zemihla ngemihla-ukukhuthaza ulusu olusempilweni kwinkqubo.

Isishwankathelo I-Honeydew melon ityebile ku-vitamin C, isondlo esikhuthaza ukuveliswa kwe-collagen kwaye inokukhusela ulusu lwakho ekonakaleni kwelanga.

7. Ngamana unokunyusa iNkqubo yakho yoKhuseleko

I-Vitamin C iyaziwa ngokufanelekileyo ngendima yayo ekuxhaseni ukusebenza komzimba, kwaye i-honeydew melon ilayishwe nayo.

Amajoni omzimba womntu antsonkothile kwaye afuna uluhlu olubanzi lwezondlo ukuze zisebenze kakuhle-ivithamin C yinto ebaluleke kakhulu ().

Ngapha koko, uphando lubonisa ukuba ukutya okwaneleyo kokutya okuneevithamin C kunokuthintela nokunyanga izifo ezinxulumene nokuphefumla kunye nenkqubo, enjenge-pneumonia kunye nengqele eqhelekileyo ().

Ikomityi e-1 (177-gram) ekhonza i-honeydew ibonelela ngaphezulu kwesiqingatha se-RDI kwi-vitamin C, isenza ukutya okumnandi ukongeza kwisidlo sakho njengoko ulungiselela ixesha lonyaka elibandayo lonyaka (1,).

Isishwankathelo I-Honeydew melon iqulethe amanqanaba aphezulu e-vitamin C, isondlo esixhasa ukusebenza kakuhle komzimba.

8. Ngamana angakhuthaza ukwetyiswa okufanelekileyo

I-Honeydew melon iqulethe ifayibha, isondlo esaziwa ngokuphucula impilo yokwetyisa ().

Ukutya okwaneleyo kwifayibha yokutya kubambezela ukuphendula kweswekile esegazini kwaye kukhuthaze ukungaguquguquki kwamathumbu kunye nokukhula kwetyhefu yebacteria (,).

Ikomityi enye (177 gram) ibonelela malunga ne-1.5 yeegramu okanye malunga ne-5% ye-RDI yefayibha. Nangona ezinye iziqhamo ziqulathe ifayibha engakumbi ngokusebenza, i-honeydew isenganegalelo ekuthathweni kwefayibha yemihla ngemihla (1).

Ngapha koko, kwabanye abantu abaneengxaki ezithile zokugaya okanye abo basandula ukwazisa okanye ukuphinda bangenise ifayibha kukutya kwabo, iziqhamo ezinefayibha esezantsi ezinje ngombala wobusi zinokunyamezelwa ngcono kunezinye izidlo ezinefayibha ephezulu.

Isishwankathelo I-Honeydew melon ine-fiber, isondlo esaziwayo ukuxhasa ukwetyisa okunempilo. Ngenxa yomxholo wayo omninzi wefayibha, kunokuba nokunyamezeleka okungcono kunokutya okunefayibha ephezulu ngabantu abanengxaki yokugaya okanye abo bazisa ifayibha kukutya kwabo.

9. Ngamana uMeyi angayixhasa iMbono kunye neMpilo yeLiso

I-Honeydew melon inee-antioxidants ezimbini ezinamandla: i-lutein kunye ne-zeaxanthin ().

Ezi zinto zenziwe nge-carotenoid zaziwa ngokuxhasa impilo yamehlo kunye nokuthintela ukukhula kokulahleka kombono okunxulumene nobudala ().

Uphando lubonisa ukuba ukutya rhoqo ukutya okuqukethe ezi antioxidants, ezinje ngehoneydew melon, kunokuxhasa ukusebenza kweliso elifanelekileyo ebomini bakho bonke,,).

Isishwankathelo I-Honeydew melon iqulethe i-lutein kunye ne-zeaxanthin, ii-antioxidants ezimbini ezaziwayo ukuxhasa amehlo asempilweni kunye nombono.

10. Kulula ukongeza kwisidlo sakho

Ukongeza imelonew honeydew ekudleni kwakho akunakuba lula.

Ifumaneka ngokubanzi, kwaye ixabiso layo liyalingana nelinye iivatala ezithandwayo njenge cantaloupe okanye ivatala.

Ukwenza lo mzamo wokutya ulungele ixesha lakho, khetha i-melon evuthiweyo. I-out-of-season okanye i-honeydew honey melew ayinayo i-flavour kwaye ishiya into enqwenelekayo.

Indawo yokuthengisa iziqhamo kukuba inokonwatyiswa yodwa ngokulula - isilayi sevatala epholileyo nevuthiweyo ngemini efudumeleyo kunzima ukubetha.

Nangona kunjalo, ukuba ujonge into encinci yoyilo, zininzi ezinye iindlela onokonwabela esi siqhamo.

Ihoneydew melon inokongezwa kwizitya ezahlukeneyo, kubandakanya:

• Isaladi: Hlanganisa i-honeydew kwiinqununu ezilumkileyo uze uyongeze kwisaladi oyithandayo.
• IDesserts: I-Puree i-melon kwaye uyisebenzise njengesiseko sepopsicles okanye i-ayisikrimu.
• Isidlo sakusasa: Ncedisa i-melon ecoliweyo kunye ne-cottage cheese okanye uyixube kwi-smoothie.
• Iisobho: Ncedisa i-honeydew njengesiseko sesobho esibandayo kunye nepelepele, i-mint kunye nekhukhamba.
• Izibheno: Bopha izilayi zemelon ngeenyama eziphilisiweyo okanye uyongeze kwi-salsa eqholiweyo.

Isishwankathelo I-Honeydew inokuyonwabela yodwa okanye ifakwe kwiitya ezininzi ezahlukeneyo, kubandakanya isaladi, isalsa, isuphu okanye idizethi. Isitshixo kukukhetha ivatala evuthiweyo ngelixa ilixesha lonyaka.

Umgca osezantsi

Ihoneydew melon sisiqhamo esimnandi esifumaneka kwihlabathi jikelele. Inyama yayo iluhlaza ngokukhanyayo, ngelixa i-rind yayo imhlophe imhlophe okanye tyheli.

Ubusi bugcwele iivithamini, iiminerali kunye nezinye izityalo ezikhuthaza impilo. Ukutya olu hlobo lwe-melon kunokuba neenzuzo ezininzi zempilo, ikakhulu ngenxa yokutya okunesondlo.

Ihoneydew melon ingatyiwa yodwa okanye njengenxalenye yezinye izitya ezinje ngeesuphu, iisaladi, ismoothies kunye nokunye. Ngamava amnandi, khetha i-melon evuthiweyo.