10 ingtụnanya Uru nke Honeydew Melon

Ndinaya

• 1. Ọgaranya na Nri
• 2. Nwere ike inye aka Belata Ọbara Ọbara
• 3. Nwere Nri Dị Mkpa Maka Ahụ Ike Ọkpụkpụ
• 4. Nwere ike melite njikwa shuga
• 5. Ogaranya na Electrolytes na Mmiri
• 6. Nwere ike ịkwado Ahụike ahụike
• 7. Nwere ike ịkwalite Mgbochi Gị
• 8. Nwere ike ịkwalite nri nri
• 9. Nwere ike ịkwado ọhụụ na ahụike anya
• 10. Ọ dị mfe itinye na nri gị
• Isi Okwu

Mmanụ aeyụ na-acha mmanụ aeyụ, ma ọ bụ mmanụ a honeyụ, bụ mkpụrụ nke ụdị melon cucumis melo (muskmelon).

Anụ ahụ na-atọ ụtọ nke mmanụ a ofụ bụ ihe na-acha akwụkwọ ndụ akwụkwọ ndụ, ebe akpụkpọ ya nwere ụda ọcha na-acha odo odo. Nha ya na ọdịdị ya yiri nke onye ikwu ya, cantaloupe.

Mmanụ aeyụ dị na ụwa niile ma enwere ike iri ya n'onwe ya ma ọ bụ jiri ya desserts, salads, nri na ofe.

Ọ bụ ezie na ihe na-amasị ya nke ukwuu bụ uto ya, mmanụ a honeyụ na-edozi ahụ́, ọ pụkwara ịba ọtụtụ uru.

Nke a bụ uru 10 dị ịtụnanya nke melon.

1. Ọgaranya na Nri

O doro anya na ihe oriri dị iche iche dị na mmanụ a honeyụ bụ ihe kacha baa uru.

N'ezie, nri dị iche iche na ogige osisi nwere ike ịbụ ọrụ maka ọtụtụ uru ahụike ya.

Akara iko 1 (gram 177) nke melon na-enye (1):

• Calorisị: 64
• Carbs: 16 gram
• Eriri: 1.4 gram
• Protein: 1 gram
• Abụba: 0 gram
• Vitamin C: 53% nke ntinye aka kwa ụbọchị (RDI)
• Vitamin B6: 8% nke RDI
• Chepụta: 8% nke RDI
• Vitamin K: 6% nke RDI
• Potassium: 12% nke RDI
• Magnesium: 4% nke RDI

Na mgbakwunye, mkpụrụ osisi a honeyụ na mkpụrụ osisi na-ejikwa ogige nwere ikike antioxidant siri ike, gụnyere beta-carotene (pro-vitamin A), phytoene, quercetin na caffeic acid ().

Na nchikota Mmanụ aeyụ Honeydew nwere ọtụtụ nri na ogige osisi nwere ike ibute ọtụtụ uru ahụike ya.

2. Nwere ike inye aka Belata Ọbara Ọbara

N'ozuzu, a na-ejikọta nri na-eri mkpụrụ osisi na akwụkwọ nri na mbelata ọbara mgbali elu na ọrịa obi ().

N'ikwu ya n'ụzọ doro anya, ọ bụ nke ọma na nri sodium dị ala na nri potassium zuru oke nwere ike imetụta usoro ọbara mgbali elu gị ().

Dika ahịhịa anwụrụ bụ mkpụrụ osisi nwere obere sodium na potassium, ọ nwere ike inyere gị aka ịnọgide na-enwe ogo ọbara mgbali elu.

Ọ bụrụ na ị na-achọ ịbawanye nri potassium, gbalịa ịtinye mmanụ a honeyụ na nri gị. Ọ bụ ezigbo ihe nke potassium, nke nwere iko 1-cup (177-gram) na-enye 12% nke RDI (1).

Na nchikota Mmanụ aeyụ nke Honeydew nwere ike inye aka belata ọbara mgbali n'ihi nnukwu potassium na ọdịnaya sodium dị ala.

3. Nwere Nri Dị Mkpa Maka Ahụ Ike Ọkpụkpụ

Mmanụ aeyụ Honeydew nwere ọtụtụ nri ndị dị mkpa maka idozi na ịnọgide na-enwe ọkpụkpụ siri ike, gụnyere folate, vitamin K na magnesium.

Karịsịa, egusi bụ ezigbo isi iyi - yana iko 1 (gram 177) na-enye 8% nke RDI (1).

Folate dị mkpa maka mmebi nke homocysteine ​​- ọkwa dị elu nke jikọtara iji belata njupụta nke ịnweta oge ().

Ọ bụ ezie na ọ dị mkpa ịmekwu nnyocha iji nweta nkwubi okwu doro anya banyere mmekọrịta dị n'etiti nri na ahụike ọkpụkpụ, iri nri ndị nwere folate, dị ka ụgbụgbọ mmanụ a ,ụ, nwere ike ịkwalite ọkpụkpụ siri ike site na ijide ọkwa nke homocysteine ​​ka ọ dịrị na mpaghara nkịtị ().

Vitamin K so na imepụta protein nwere isi na ọkpụkpụ a maara dị ka osteocalcin. Ya mere, ịmịnye vitamin K zuru oke dị mkpa maka ọkpụkpụ dị mma. Ijere mmanụ a honeyụ na-enye 6% nke RDI nke vitamin a (1,,).

Na mgbakwunye, ịnwere ike ịchọta ihe dịka 4% nke mkpa magnesium kwa ụbọchị na otu nri mmanụ a honeyụ.

Mkpụrụ ndụ ndị na-ahụ maka iwu na imebi anụ ahụ ọkpụkpụ chọrọ magnesium ka ọ rụọ ọrụ nke ọma. N'ihi ya, magnesium bụ ihe ọzọ na-edozi ahụ maka ahụike ọkpụkpụ (1,).

Mmanụ aeyụ na-enwekwa obere ihe ndị ọzọ na-akwado ọkpụkpụ, gụnyere calcium, phosphorus na zinc (1).

Ọ bụ ezie na nri ndị a anaghị adị oke na ụgbụgbọ mmanụ a honeyụ, ịgbakwunye mkpụrụ osisi na nri gị ka nwere ike ịkwado ahụike ọkpụkpụ gị mgbe ejikọtara ya na nri kwesịrị ekwesị nke gụnyere ọtụtụ nri ndị ọzọ na-edozi ahụ.

Na nchikota Mmanụ aeyụ na-enwe ọtụtụ nri ndị dị mkpa maka ahụike ọkpụkpụ, gụnyere folate, vitamin K na magnesium.

4. Nwere ike melite njikwa shuga

Nnyocha ụfọdụ na-egosi na iri mkpụrụ osisi, dị ka melon, na mgbe niile nwere ike ịkwalite ogo shuga dị n'ọbara.

Otu nnyocha afọ asaa gara aga na ọkara nde mmadụ chọpụtara na ndị na-eri mkpụrụ osisi ọhụụ kwa ụbọchị bụ 12% enweghị ike ibute ọrịa shuga, ma e jiri ya tụnyere ndị na-anaghị eri mkpụrụ osisi ().

N'ime ndị ahụ sonyere na-arịa ọrịa shuga na mbido ọmụmụ ihe ahụ, iri mkpụrụ osisi opekata mpe ugboro atọ n'izu ọ bụla kpatara 13-28% obere nsogbu nke inwe nsogbu ahụike metụtara ọrịa shuga na mgbakwunye 17% obere ọnwụ ọnwụ ( ).

Ọ bụ ezie na melon melon nwere carbs nke nwere ike ibuli shuga ọbara gị ruo nwa oge, ọ na-enyekwa eriri na nri ndị ọzọ nwere ike inye aka melite njikwa shuga ọbara n'oge.

Na nchikota A na-ejikọkarị iri mkpụrụ osisi, dịka melon melon, yana ọnụọgụ nke ọrịa shuga na nsogbu ahụike metụtara ya. Nke a nwere ike ịbụ n'ihi eriri na nri ndị ọzọ na-akwalite ahụike dị na mkpụrụ osisi.

5. Ogaranya na Electrolytes na Mmiri

Mgbe ị na-eche hydration, ihe mbụ nwere ike ịgbata gị n’obi bụ mmiri. Agbanyeghị, iji mezie hydrate nke ọma na nke ọma, ahụ gị chọrọ karịa nke ahụ - ọ chọrọ ndị electrolytes, kwa ().

Mmanụ aeyụ Honeydew bụ ihe dịka 90% mmiri ma nwee electrolytes, dịka potassium, magnesium, sodium na calcium (1).

Mmiri a na mmiri na-edozi ahụ na-eme ka mmanụ a honeyụ dị mma maka ịmịchaa mgbatị mgbe ị na-arụ ọrụ, n'oge ọrịa maọbụ ọ bụrụ na ị na-anwa ịnwe mmiri ụbọchị gị niile.

Na nchikota Mmanụ aeyụ Honeydew nwere ọtụtụ mmiri kamakwa nwere electrolytes nke nwere ike ịnye gị ọfụma karịa naanị mmiri naanị.

6. Nwere ike ịkwado Ahụike ahụike

Iri ahihia mede nwere ike ịkwado anụ ahụ dị mma n'ihi oke vitamin C ya.

Inye vitamin C zuru oke dị oke mkpa maka mmepụta nke collagen kwesịrị ekwesị, protein bụ isi ihe owuwu dị oke mkpa maka ịrụzi na ịchekwa anụ ahụ gị ().

Ọzọkwa, ebe ọ bụ na vitamin C bụ ihe na-egbochi antioxidant siri ike, nyocha ụfọdụ na-egosi na ọ nwere ike ichebe akpụkpọ gị pụọ na mbibi anyanwụ ().

Mmanụ aeyụ Honeydew bụ ezigbo ihe na-enye vitamin C - otu iko (177 grams) na-enye 53% nke RDI (1).

Ọ bụ ezie na ịnwere ike ịnweta vitamin C site n'ọtụtụ nri, iri nri mmanụ a honeyụ bụ ụzọ dị mfe iji gboo mkpa gị kwa ụbọchị ngwa ngwa - na-akwalite anụ ahụ ike na usoro ahụ.

Na nchikota Mmanụ aeyụ na-acha mmanụ a richụ jupụtara na vitamin C, ihe na-edozi ahụ nke na-akwalite mmepụta nke collagen ma nwee ike ichebe akpụkpọ gị pụọ na mbibi anyanwụ.

7. Nwere ike ịkwalite Mgbochi Gị

O doro anya na a maara Vitamin C nke ọma maka ọrụ ya n'ịkwado ọrụ mgbochi, a na-ejikwa melon melon na ya.

Usoro nchịkwa nke mmadụ dị mgbagwoju anya ma chọọ ọtụtụ ihe oriri na-arụ ọrụ nke ọma - vitamin C bụ akụkụ dị egwu ().

N'ezie, nnyocha na-egosi na ị intakeụ vitamin C nke ezigbo nri nwere ike igbochi ma gwọọ ọtụtụ akụkụ okuku ume na ọrịa, dị ka oyi baa na oyi na-atụkarị ().

1-cup (177-gram) nke mmanụ a honeyụ na-enye ihe karịrị ọkara nke RDI maka vitamin C, na-eme ka ọ bụrụ nnukwu nri iji gbakwunye na nri gị ka ị na-akwadebe maka oge oyi nke afọ a (1,).

Na nchikota Mmanụ aeyụ Honeydew nwere nnukwu vitamin C, ihe na-edozi ahụ nke na-akwado ịrụ ọrụ nke ọma.

8. Nwere ike ịkwalite nri nri

Mmanụ aeyụ nke Honeydew nwere fiber, ihe na-edozi ahụ nke a maara nke ọma maka imeziwanye ahụ ike nri ().

Iri nri nke nri kwesịrị ekwesị na-eme ka nzaghachi shuga dị n'ọbara ma na-akwalite eriri afọ na uto nke nje bacteria dị mma (,).

Otu iko (gram 177) na-enye ihe dịka gram 1.5 ma ọ bụ ihe dịka 5% nke RDI maka eriri. Ọ bụ ezie na ọtụtụ mkpụrụ osisi ndị ọzọ nwere fiber karịa maka ọrụ, mmanụ a honeyụ na-ebu mmanụ ka na-enye aka na nri gị kwa ụbọchị (1).

N’ezie, nye ụfọdụ ndị nwere nsogbu nri na-agbari nri ma ọ bụ ndị na-ewebata ma ọ bụ na-ewebata eriri n’ime nri ha, mkpụrụ osisi dị ala dị ka mmanụ a honeyụ nwere ike ịnagide nke ọma karịa nri ndị ọzọ nwere nnukwu fiber.

Na nchikota Mmanụ aeyụ nke Honeydew nwere fiber, ihe oriri na-edozi ahụ na-akwado mgbaze ahụike. N'ihi oke eriri ya dị nro, enwere ike ịnabata ya karịa nri ndị nwere nnukwu eriri site n'aka ndị nwere ụfọdụ nsogbu mgbaze ma ọ bụ ndị na-ewebata eriri n'ime nri ha.

9. Nwere ike ịkwado ọhụụ na ahụike anya

Mmanụ aeyụ Honeydew nwere antioxidants abụọ nwere ike: lutein na zeaxanthin ().

A maara ogige ndị a nke carotenoid nke ọma maka ịkwado ahụike anya na igbochi mmepe ọhụụ ọhụụ metụtara afọ ().

Nnyocha na-egosi na iri nri mgbe niile nwere ihe ndị a na - emegide antioxidant, dị ka melon melon, nwere ike ịkwado ọrụ anya kwesịrị ekwesị na ndụ gị niile,,.

Na nchikota Mmanụ aeyụ Honeydew nwere lutein na zeaxanthin, antioxidants abụọ a maara iji kwado anya na ahụ ike.

10. Ọ dị mfe itinye na nri gị

Gbakwunye melon melon na nri gị enweghị ike ịdị mfe.

A na-enweta ya n'ọtụtụ ebe, ọnụahịa ya dịkwa ka nke melon ndị ọzọ na-ewu ewu dịka kantaloupe ma ọ bụ anyụ.

Iji mee ka nri a rie uru gị, họrọ akwa mịlị. Oge na-aga ma ọ bụ nke na-achaghị acha mmanụ a meụ na-atọ ụtọ ma hapụ ọtụtụ ihe achọrọ.

Nnukwu ire ere maka mkpụrụ osisi bụ na ọ nwere ike ịnụ ụtọ ya n'onwe ya - iberibe melon, chara acha na meeli n'ụbọchị ahụ siri ike ịkụ.

Otú ọ dị, ọ bụrụ na ị na-achọ ihe ntakịrị ihe okike, enwere ọtụtụ ụzọ ndị ọzọ ị ga-esi nwee mkpụrụ osisi a.

Enwere ike ịgbakwunye mmanụ aeyụ na ụdị nri dị iche iche, gụnyere:

• Salads: Iberi ụfọdụ mmanụ a honeyụ n'ime iberibe ọnụọgụ ma tinye ya na salad kachasị amasị gị.
• Achịcha: Ghichaa egusi ma jiri ya dị ka isi maka popsicles ma ọ bụ ice cream.
• Nri ụtụtụ: Na-efe egusi sliced ​​n'akụkụ chiiz ụlọ ma ọ bụ gwakọta ya na smoothie.
• Ofe: Na-arụ mmanụ a honeyụ dị ka isi nke ofe chilled na ose, mint na kukumba.
• Appetizers: Kechie mpekere nke egusi na anụ ndị a gwọrọ ma ọ bụ tinye ya na salsa na-ekpo ọkụ.

Na nchikota Mmanụ aeyụ nwere ike ịnụ ụtọ n'onwe ya ma ọ bụ tinye ya n'ọtụtụ efere dị iche iche, gụnyere salad, salsa, ofe ma ọ bụ eji megharịa ọnụ. Isi ihe na-ahọrọ melon chara acha mgbe ọ dị n'oge.

Isi Okwu

Mmanụ aeyụ bụ mkpụrụ osisi na-atọ ụtọ nke a pụrụ ịchọta gburugburu ụwa. Anụ ahụ ya bụ akwụkwọ ndụ akwụkwọ ndụ na-acha akwụkwọ ndụ akwụkwọ ndụ, ebe rind ya na-achakarị ọcha ma ọ bụ edo edo.

Mmanụ aeyụ jupụtara na vitamin, mineral na ogige osisi ndị ọzọ na-akwalite ahụike. Iri ụdị egusi a nwere ike inwe ọtụtụ uru ahụike, ọkachasị n'ihi ọdịnaya ya na-edozi ahụ.

Mmanụ aeyụ nwere ike iri ya n'onwe ya ma ọ bụ dịka akụkụ nke nri ndị ọzọ dị ka ofe, salads, smoothies na ndị ọzọ. Maka ahụmịhe kachasị mma, họrọ oge na-acha na melon.