Watermelon makorikori pa 100 gramu ye pulp

Nezvokudya, munhu anogamuchira mavhitamini, mamineral uye simba raanoda kuti muviri ushande. Zvose izvi zviratidzo zvakabatanidzwa nemafungiro e "chikafu chekudya kwechigadzirwa", icho chinoratidzwa pakuputirwa kwechigadzirwa.

Watermelon inowanzotengeswa isina label, saka haugone kuwana maumbirwo ayo uye kukosha kwesimba nekungoverenga iyo label. Tichaona kuti mangani macalorie ari muchigadzirwa ichi, ndeapi mavhitaminzi uye zvinovaka muviri zvirimo.

Ingani makorikori mu 100 gramu yewatermelon

Watermelon inoonekwa seyakaderera-calorie chikafu, sezvo iri 91% mvura. Pasinei nepamusoro glycemic index (75-80 units), inobatanidzwa mukudya panguva yezvokudya.

Mushonga wemakemikari wewatermelon

Mushonga wemakemikari wewatermelon wakasiyana zvakasiyana. Inosanganisira mvura, mapuroteni, mafuta, makabhohaidhiretsi, mavhitaminzi, zvicherwa nezvimwe zvinhu. Chigadzirwa chacho chine yakakwirira ye lycopene: mu 100 gramu - inenge 90,6% yezvinodiwa zvezuva nezuva. Lycopene inonzi antioxidant ine anti-inflammatory uye anti-cancer properties (1) (2). Chimwe chinhu chinobatsira mumavise citrulline, inovandudza kuyerera kweropa uye inokanganisa basa retsandanyama yemwoyo (3).

Nutritional value yewatermelon

Watermelon ine huwandu hwakawanda hwevhitamini uye zvicherwa. Pakati pevhitamini inonyungudika nemafuta, ine mavhitaminzi A, E, K uye beta-carotene, uye yevhitamini inonyungudika mumvura B1-B6, B9 uye C. Pakati pemaminerari, watermelon ine calcium, potassium, magnesium, sodium, iron. , phosphorus, etc. Dietary fiber mukugadzirwa kwayo, inogadzirisa metabolism, inochenesa itsvo uye chiropa, uye inoderedza chiyero checholesterol muropa (4).

Vitamine mu 100 g yemvura

Minerals mu 100 g ye watermelon

BJU table

Hwaro hwekudya kwakakodzera huwandu hwakakwana hwemapuroteni, mafuta uye makhahydrates mukudya. Kana zviratidzo izvi zvakaenzana, munhu anogamuchira huwandu hwesimba raanoda, anodzora chido chake uye anonzwa zvakanaka. 100 magiramu emavise ane inenge 0,8% yezvinodiwa zvezuva nezuva zveprotein, 0,2% yemafuta uye 2,4% yemacarbohydrates. Chigadzirwa chacho chakapfuma mune mono- uye disaccharides (11,6%), pakati peiyo glucose uye fructose inotungamira. Iyo haina starch, inongoteedzera huwandu hwemaltose uye sucrose.

Mapuroteni mu 100 g ye watermelon

Mafuta mu 100 g ye watermelon

Carbohydrates mu 100 g ye watermelon

Nyanzvi maonero

Kugwinya uye nyanzvi yemitambo, muvambi weCaloriemania mararamiro ane hutano uye chirongwa chekudya Ksenia Kukushkina.:

- Kune avo vane hanya nechimiro chavo kana kuedza kuderedza uremu, kudya manwiwa kunogoneka uye kwakakosha. Mwaka wemavise hauna kureba zvekuti unozviganhurira, wobva waruma magokora ako nguva yese yechando womirira zhizha rinotevera. Nekudaro, usakanganwa kuti watermelon ndiyo sosi yekukurumidza makhahydrates ayo anonyanya kudyiwa mangwanani. Iva nechokwadi chekuisa kukosha kwayo kwesimba mukuverenga kwako kwezvinodiwa zvezuva nezuva zve kilocalories.

Zvakanakira watermelon:

1. 90% ine mvura, zvinoreva kuti inokurudzira hydration;

2. pasinei nehuwandu hwehuga, watermelon ine 27-38 kcal chete pa100 g;

3. inokonzera kunzwa kuguta, nekuda kwe fiber;

4. ine mavitamini akawanda uye anobatsira ekutsvaga zvinhu.

Iko kune kunyange kudya kwewatermelon, asi iwe haufaniri kuenda kune maitiro akadaro. Nemono-diets, muviri haugamuchire macro- uye micronutrients yaunoda. Uye mushure mekupedza zuva rekutsanya pane mavise, unogona kurasikirwa ne1-2 kg muhuremu. Asi hazvizove zvakakora, asi mvura chete. Nokudaro, zviri nani kudya zvakakwana uye zvakakodzera, uye kuwedzera watermelon ye dessert, panzvimbo yemakeke nemakeke.

Certified nutritionist, nhengo yeruzhinji sangano "Nutritsiologists of Our Country" Irina Kozlachkova:

- Watermelon ine zvakawanda zvinobatsira pahutano, chimwe chazvo kurasikirwa nehuremu, sezvo iine chete 30 kcal pa100 gramu. Asi iyo yakaderera calorie yezvigadzirwa izvi hazvireve kuti iwe unogona kuidya muhuwandu husingagumi. Huremu hweavhareji yewatermelon inenge 5 kg, uye kana iwe ukaidya panguva, iwe unowana chiyero chezuva nezuva chese macalorie. Mukuwedzera, kune vanoda kudya watermelon nechingwa kana muffin, izvo zvinotungamirirawo kune uremu. Zvakare, usadye manwiwa pamwe chete nemagaka, nekuti izvi zvichikonzera kuwandisa kwemvura mumuviri uye kuzvimba.

Muyero unokurudzirwa wewatermelon haupfuuri 200 gramu panguva. Iyi chiyero haikonzeri diuretic effect, saka inogona kupedzwa kunyange maawa 1,5-2 vasati varara. Asi kana iwe ukadyisa watermelon usiku, kuenda kuchimbuzi kakawanda usiku kunovimbiswa kwauri, pamwe nekuzvimba mangwanani.

Paunosarudza chero chikafu, taura nenyanzvi kuti asarudze chikafu chega chega, uchifunga nezvehutano hwako, contraindications, mhedzisiro yekushandisa chimwe chigadzirwa.

Mibvunzo nemhinduro dzakakurumbira

Mhinduro mibvunzo inowanzo bvunzwa kuvaverengi ve Healthy Food Near Me Angelina Dolgusheva, endocrinologist, nutritionist, nutritionist.

Zvitubu zve

1. Mi Jung Kim, Hyeyoung Kim. Anticancer Mhedzisiro yeLycopene muGastric Carcinogenesis. 2015. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4492364/
2. Yaxiong Tang, Basmina Parmakhtiar, Anne R Simoneau, Jun Xie, John Fruehauf, † Michael Lilly, Xiaolin Zi. Lycopene Inovandudza Docetaxel Mhedzisiro muCastration-Resistant Prostate Cancer Yakabatana neInsulin-senge Kukura Factor I Receptor Levels. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033590/
3. Timothy D. Allerton, David N. Proctor, Jacqueline M. Stephens, Tammy R. Dugas, Guillaume Spielmann, Brian A. Irving. L-Citrulline Supplementation: Impact paCardiometabolic Health. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073798/
4. Bazi reUS rekurima. Agricultural Research Service. Watermelon, mbishi. URL: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients