Uru 9 O Ruru Udiri Onwu

Ndinaya

• 1. Na-enyere Gị Aka ratechụ Mmiri
• 2. Nwere Nri na Ahịa Bara Uru
• Vitamin C
• Carotenoids
• Lycopene
• Cucurbitacin E
• 3. Nwere Ojuju Ndị Nwere Ike inye Aka igbochi Ọrịa Cancer
• 4. Nwere Ike Imezi Ahụ Ike Obi
• 5. Mee Ọrịa na Nsogbu Oxidative
• 6. Nwere ike inye aka igbochi mmebi nke Macular
• 7. Nwere ike inye aka belata Ahụ mgbu
• 8. Ọ Dị Mma Maka Akpụkpọ Isi na Ntutu Isi
• 9. Nwere Ike Imezi Nri
• Isi Okwu
• Etu esi egbutu: Ogbe

Anyụ bụ mkpụrụ osisi na-atọ ụtọ ma na-enye ume ọhụrụ dịkwa mma maka gị.

O nwere naanị calorie 46 kwa iko mana ọ dị na vitamin C, vitamin A na ọtụtụ ogige osisi dị mma.

Lee uru abamuru 9 na-eri anyụ.

1. Na-enyere Gị Aka ratechụ Mmiri

Mmiri ọ isụ isụ bụ ụzọ dị mkpa iji mee ka ahụ gị nwee mmiri.

Otú ọ dị, iri nri nwere mmiri dị ukwuu nwekwara ike inye aka. N'ụzọ na-akpali mmasị, anyụ bụ 92% mmiri ().

Kedu ihe ọzọ, mmiri dị elu bụ otu n'ime ihe mere mkpụrụ osisi na akwụkwọ nri ji enyere gị aka inwe afọ ojuju.

Ngwakọta mmiri na eriri pụtara na ị na-eri ezigbo nri na-enweghị ọtụtụ kalori.

Na nchikota Anyụ nwere mmiri dị elu. Nke a na-eme ka ọ dị hydrating ma na-enyere gị aka inwe afọ ojuju.

2. Nwere Nri na Ahịa Bara Uru

N'ihe banyere mkpụrụ osisi, anyụ bụ otu n'ime obere calorie - naanị calorie 46 kwa iko (gram 154). Nke ahụ dị ala karịa ọbụna mkpụrụ osisi nwere obere shuga dị ka mkpụrụ osisi (2).

Otu iko (gram 154) nke anyụ nwekwara ọtụtụ nri ndị ọzọ, gụnyere vitamin na mineral ndị a:

• Vitamin C: 21% nke Ntughari Kwa Dailybọchị (RDI)
• Vitamin A: 18% nke RDI
• Potassium: 5% nke RDI
• Magnesium: 4% nke RDI
• Vitamin B1, B5 na B6: 3% nke RDI

Watermelon dịkwa elu na carotenoids, gụnyere beta-carotene na lycopene. Na mgbakwunye, o nwere citrulline, amino acid dị mkpa.

Nke a bụ nkọwa nke antioxidants kachasị mkpa anyụ:

Vitamin C

Vitamin C bụ antioxidant nke na-enyere aka igbochi mmebi sel site na radicals free.

Carotenoids

Carotenoids bụ klas nke ogige osisi nke gụnyere alpha-carotene na beta-carotene, nke ahụ gị na-agbanwe na vitamin A.

Lycopene

Lycopene bụ ụdị carotenoid nke na-adịghị agbanwe agbanwe na vitamin A. Nke a nwere ike antioxidant na-enye agba ọbara ọbara na-akụ nri dị ka tomato na anyụ mmiri ma jikọọ ya na ọtụtụ uru ahụ ike.

Cucurbitacin E

Cucurbitacin E bụ ogige osisi nwere mmetụta antioxidant na mgbochi mkpali. Melon na-eme ilu, onye ikwu nke anyụ, nwere ọbụna karịa cucurbitacin E.

Na nchikota Anyụ bụ mkpụrụ osisi obere kalori dị elu na ụfọdụ nri, ọkachasị carotenoids, vitamin C na cucurbitacin E.

3. Nwere Ojuju Ndị Nwere Ike inye Aka igbochi Ọrịa Cancer

Ndi oru nyocha amutawo ogwu lycopene na osisi osisi ndi ozo di na mmiri mmiri maka oria cancer ha.

Ọ bụ ezie na ejikọtara oriri lycopene na obere ihe egwu nke ụfọdụ ụdị ọrịa kansa, agwakọta ihe ọmụmụ. Njikọ kachasị ike dị ka ọ dị n'etiti lycopene na ọrịa cancer nke usoro nsị ().

O yiri ka ọ ga-ebelata ihe ize ndụ nke kansa site na iweda ihe na-akpata insulin (IGF), protin so na ngalaba nkewa. Ejikọtara ọkwa IGF dị elu na kansa ().

Tụkwasị na nke ahụ, a na-enyocha cucurbitacin E maka ikike o nwere igbochi uto tumọ (,).

Na nchikota A na-enyocha ụfọdụ ogige dị na mmiri, gụnyere cucurbitacin E na lycopene maka ikike ha nwere iji gbochie kansa, agbanyeghị na agwakọta ihe ọmụmụ.

4. Nwere Ike Imezi Ahụ Ike Obi

Ọrịa obi bụ ihe kacha akpata ọnwụ n'ụwa niile ().

Ihe omume ibi ndụ, gụnyere nri, nwere ike belata ihe egwu gị nke nkụchi obi na ọrịa strok site na mbenata ọbara mgbali na ọkwa cholesterol.

Otutu ihe oriri na anyụ nwere ọtụtụ uru ọ bara maka ahụike obi.

Nnyocha na-egosi na lycopene nwere ike inye aka belata cholesterol na ọbara mgbali elu. O nwekwara ike inye aka igbochi mmebi cholesterol ().

Dabere na ọmụmụ banyere oke ibu, ụmụ nwanyị postmenopausal na ụmụ nwoke Finnish, lycopene nwekwara ike belata ike na ọkpụrụkpụ nke mgbidi akwara (,).

Anyụ nwekwara citrulline, amino acid nke nwere ike ịbawanye ogo nitric oxide n’ahụ. Nitric oxide na - enyere arịa ọbara gị aka ịgbasa, nke na - ebelata ọbara mgbali ().

Vitamin na mineral ndị ọzọ dị na mmiri dị mma dịkwa mma n’obi gị. Ndị a gụnyere vitamin A, B6, C, magnesium na potassium ().

Na nchikota Anyụ nwere ọtụtụ akụrụngwa dị mma n'ime obi, gụnyere lycopene, citrulline na vitamin na mineral ndị ọzọ.

5. Mee Ọrịa na Nsogbu Oxidative

Mbufụt bụ isi ihe na-akpata ọtụtụ ọrịa na-adịghị ala ala.

Anyụ nwere ike inyere aka belata mbufụt na mmebi nke oxidative, ebe ọ bara ọgaranya na anti-inflammatory antioxidants lycopene na vitamin C ().

N'ime nyocha nke 2015, a na-enye ụmụ oke nri nri mmiri mmiri iji gbakwunye nri na-adịghị mma. N'iji ya tụnyere ìgwè na-achịkwa, ha mepụtara ọkwa dị ala nke ihe na-eme ka ọkụ ọkụ C-reactive na obere nrụgide oxidative ().

N'ime nnyocha mbụ, e nyere ụmụ mmadụ ihe ọ tomatoụ juiceụ tomato jupụtara na lycopene na-agbakwunye vitamin C. Na mkpokọta, ihe nrịba nke mbufụt ha gbadara na antioxidants gbagoro. Anyụ nwere lycopene na vitamin C ().

Dịka antioxidant, lycopene nwekwara ike ịba uru na ahụike ụbụrụ. Dịka ọmụmaatụ, ọ nwere ike inye aka igbu oge na mbido ọrịa Alzheimer (12).

Na nchikota Lycopene na vitamin C bụ antioxidants na-egbochi mkpali na mmiri ọgwụ. Ọrịa na-emetụta ọtụtụ ọrịa na-adịghị ala ala.

6. Nwere ike inye aka igbochi mmebi nke Macular

A na-ahụ Lycopene n'ọtụtụ akụkụ nke anya ebe ọ na-enyere aka kpuchido mmebi oxidative na mbufụt.

O nwekwara ike igbochi mmebi iwu metụtara afọ (AMD). Nke a bụ nsogbu anya nkịtị nke nwere ike ime ka ndị okenye kpuo ìsì ().

Ọrụ Lycopene dị ka ihe na-egbochi antioxidant na mgbochi mkpali nwere ike inye aka gbochie AMD ka ọ ghara ịmalite ma na-akawanye njọ.

Iji nwetakwuo ihe ọmụma banyere otu esi eme ka anya gị dị ọcha, tụlee ịgụ akwụkwọ vitamin 9 dị mkpa maka ahụike ahụike.

Na nchikota Lycopene nwere ike inye aka mee ka anya gbasie ike ma chebe onwe ya pụọ ​​na mmebi iwu metụtara afọ (AMD) maka ekele nke antioxidant na mgbochi mkpali ya.

7. Nwere ike inye aka belata Ahụ mgbu

Citrulline, amino acid dị na mmiri, nwere ike belata mgbu akwara. Ọ dịkwa dị ka mgbakwunye.

N'ụzọ na-akpali mmasị, mmiri ọmeụ appearsụ mmiri na-egosi na ọ na-eme ka absorption nke citrulline dịkwuo mma.

Otu obere ọmụmụ ihe nyere ndị na-eme egwuregwu ihe ọ juiceụ juiceụ mmiri mmiri, mmiri mmiri mmiri a gwakọtara na citrulline ma ọ bụ ihe ọ cụ cụ citrulline. Ihe mmiri ọmeụ waterụ mmiri ọ bụla mere ka enwekwu ahụ mgbu na iweghachi obi ọsọ ọsọ, ma e jiri ya tụnyere citrulline n'onwe ya ().

Ndị nchọpụta ahụ mekwara nnwale nnwale nnwale, na-enyocha mpempe akwụkwọ nke citrulline. Nchọpụta ha na-egosi na ịmịnye citrulline na-akacha adị irè mgbe ọ na-eri dị ka ihe mejupụtara mmiri mmiri mmiri.

Nnyocha ndị ọzọ elelewokwa ikike citrulline nwere iji melite mmega ahụ mmega ahụ na arụmọrụ.

Ruo ugbu a, citrulline adịghị ka ọ ga - eme ka mmega ahụ dị na ọnụ ọgụgụ a mụrụ, mana ọ ka bụ ebe nyocha nwere mmasị ().

Na nchikota Ihe ọ juiceụụ mmiri anyụ nwere ike dị ka ihe ọ recoveryụ recoveryụ mgbake mgbe emechara ahụ. Citrulline nwere ike ịbụ akụkụ ụfọdụ maka mmetụta ọ na-ebelata mgbu ahụ.

8. Ọ Dị Mma Maka Akpụkpọ Isi na Ntutu Isi

Vitamin abụọ dị na mmiri anyụ - A na C - dị mkpa maka ahụike na ntutu.

Vitamin C na - enyere ahụ gị aka ime collagen, protein nke na - eme ka akpụkpọ gị dị nro ma ntutu gị dị ike.

Vitamin A dịkwa mkpa maka anụ ahụ ike ebe ọ bụ na ọ na - enyere aka ịmepụta ma rụzie sel akpụkpọ anụ. Enweghị vitamin A zuru oke, akpụkpọ gị nwere ike ịdị ka ọkọchị ma dịkwa peke peke.

Ma lycopene na beta-carotene nwekwara ike inye aka kpuchido akpụkpọ gị site na ntachu ().

Na nchikota Otutu ihe oriri na mmiri anyụ dị mma maka ntutu na anụ ahụ gị. Fọdụ na-enyere aka mee ka anụ ahụ dajụọ ebe ndị ọzọ na-echebe pụọ na ntanhu.

9. Nwere Ike Imezi Nri

Anyụ nwere ọtụtụ mmiri na obere fiber - nke abụọ dị mkpa maka mgbaze ahụike.

Eriri nwere ike inye gị nnukwu oche nri ebe mmiri na-enyere gị aka ka akụkụ nri gị nke na-agbari nri na-agali nke ọma.

Iri mkpụrụ osisi na akwụkwọ nri jupụtara na mmiri na fiber, tinyere anyụ, nwere ike inye aka maka ịkwalite ngagharị afọ.

Na nchikota Eriri na mmiri dị mkpa maka ịgbari nri. Anyụ nwere ihe abụọ a.

Isi Okwu

Anyụ bụ ihe ịtụnanya na mkpụrụ osisi dị mma. Ọ nwere nnukwu mmiri ma na-anapụta ọtụtụ nri ndị ọzọ dị mkpa, gụnyere lycopene na vitamin C.

Nri ndị a pụtara na anyụ abụghị naanị ụtọ obere kalori dị ụtọ - ọ dịkwa mma maka ahụike gị.

Etu esi egbutu: Ogbe