Contents
Me ka meaʻai, loaʻa i ke kanaka nā huaora, nā minerala a me ka ikehu e pono ai ke kino e hana. Hoʻohui ʻia kēia mau hōʻailona āpau e ka manaʻo o ka "waiwai meaʻai o ka huahana", i hōʻike ʻia ma ka pahu o ka huahana.
Kūʻai pinepine ʻia ka meloni me ka ʻole o ka lepili, no laila ʻaʻole hiki iā ʻoe ke ʻike i kona haku a me ka waiwai o ka ikehu ma ka heluhelu ʻana i ka lepili. E ʻike mākou i ka nui o nā calorie i loko o kēia huahana, he aha nā huaora a me nā meaʻai i loko.
ʻEhia ka nui o nā calorie i loko o 100 grams o ka watermelon
Manaʻo ʻia ʻo Watermelon he meaʻai haʻahaʻa-calorie, ʻoiai he 91% wai. ʻOiai ke kiʻekiʻe o ka glycemic index (75-80 mau ʻāpana), ua hoʻokomo ikaika ʻia i ka meaʻai i ka wā o nā meaʻai.
| Maʻiʻo calorie maʻamau | 30 kcal |
| ka wai | 91,45 G |
ʻO ka hoʻohui kemika o ka meloni
ʻOkoʻa loa ke ʻano kemika o ka ʻalani. Aia i loko o ka wai, nā protein, nā momona, nā carbohydrates, nā huaora, nā minela a me nā mea ʻē aʻe. Loaʻa ka huahana i ka lycopene kiʻekiʻe: ma 100 grams - ma kahi o 90,6% o ka pono o kēlā me kēia lā. ʻO Lycopene kahi antioxidant me nā waiwai anti-inflammatory a anti-cancer (1) (2). ʻO kekahi mea waiwai ʻē aʻe i loko o ka wai me ka citrulline, kahi e hoʻomaikaʻi ai i ke kahe koko a hoʻopilikia maikaʻi i ka hana o ka puʻuwai puʻuwai (3).
ʻO ka waiwai ʻai o ka meloni
Loaʻa i ka watermelon ka nui o nā huaora a me nā minela. ʻO nā huaora momona momona, aia nā huaora A, E, K a me ka beta-carotene, a me nā huaora hiki ke hoʻoheheʻe ʻia i ka wai B1-B6, B9 a me C. ʻO nā minela, ʻo ka watermelon ka calcium, potassium, magnesium, sodium, hao. , phosphorus, etc. Dietary fiber i loko o kona haku mele 'ana, hoʻomaʻemaʻe lākou i ka metabolism, hoʻomaʻemaʻe i nā puʻupaʻa a me ka ate, a hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol i ke koko (4).
ʻO nā huaora i loko o 100 g o ka watermelon
| 'O ka Vitamona | mea | Pākēneka o ka waiwai o kēlā me kēia lā |
| A | 28,0 µg | 3,1% |
| B1 | 0,04 mg | 2,8% |
| B2 | 0,03 mg | 1,6% |
| B3 | 0,2 mg | 1,1% |
| B4 | 4,1 mg | 0,8% |
| B5 | 0,2 mg | 4,4% |
| B6 | 0,07 mg | 3,5% |
| B9 | 3,0 µg | 0,8% |
| C | 8,1 µg | 9,0% |
| E | 0,1 mg | 0,3% |
| К | 0,1 µg | 0,1% |
| Hoʻokolohua-carotene | 303,0 µg | 6,1% |
ʻO nā minerala i loko o 100 g o ka wai
| mea pōhaku | mea | Pākēneka o ka waiwai o kēlā me kēia lā |
| lako paʻa | 0,2 mg | 2,4% |
| pāpaʻa | 112,0 mg | 2,4% |
| ka pōhaku | 7,0 mg | 0,7% |
| makanekiuma | 10,0 mg | 2,5% |
| ʻO Manganese | 0,034 mg | 1,7% |
| keleawe | 0,047 mg | 4,7% |
| Sodium | 1,0 mg | 0,1% |
| Selenium | 0,4 µg | 0,7% |
| ʻO Phosphorus | 11,0 mg | 1,6% |
| ʻO Fluorine | 1,5 µg | 0,0% |
| Zinc | 0,1 mg | 0,9% |
BJU papaʻaina
ʻO ke kumu o ka meaʻai kūpono he lawa ka nui o nā protein, nā momona a me nā haʻahaʻa i ka meaʻai. Ke kaulike kēia mau hōʻailona, loaʻa i ke kanaka ka nui o ka ikehu e pono ai, mālama i kona ʻai a maikaʻi. Loaʻa i ka 100 grams o ka watermelon kahi kokoke i 0,8% o ka pono o kēlā me kēia lā o ka protein, 0,2% o ka momona a me 2,4% o nā kalapona. He waiwai ka huahana i nā mono- a me nā disaccharides (11,6%), i waena o ka glucose a me ka fructose predominate. ʻAʻole i loaʻa i ka starch, ʻo ka nui o ka maltose a me ka sucrose wale nō.
| hehee ai | mea | Pākēneka o ka waiwai o kēlā me kēia lā |
| Nā Paena | 0,6 G | 0,8% |
| kona kaikea a | 0,2 G | 0,2% |
| Carbohydrates | 7,6 G | 2,4% |
ʻO nā protein i loko o 100 g o ka watermelon
| Nā Paena | mea | Pākēneka o ka waiwai o kēlā me kēia lā |
| Nā Pono ʻAkino Pono | 0,21 G | 1,0% |
| Nā ʻakika amino i hiki ke hoʻololi ʻia | 0,24 G | 0,4% |
ʻO nā momona i loko o 100 g o ka watermelon
| kona kaikea a | mea | Pākēneka o ka waiwai o kēlā me kēia lā |
| Nā waikawa momona momona ʻole | 0,045 G | 0,1% |
| Omega-3 | 0,019 G | 1,9% |
| Omega-6 | 0,013 G | 0,1% |
| ʻO nā waikawa momona momona | 0,024 G | 0,1% |
ʻO nā kalapona i loko o 100 g o ka watermelon
| Carbohydrates | mea | Pākēneka o ka waiwai o kēlā me kēia lā |
| Mono - a me nā disaccharides | 5,8 G | 11,6% |
| Glucose | 1,7 G | 17,0% |
| huahua | 3,4 G | 9,9% |
| maʻi maʻi | 1,2 G | - |
| maltose | 0,1 G | - |
| puluniu | 0,4 makahiki | 2,0% |
Manaʻo loea
ʻO ka mea hoʻoikaika kino a me ka meaʻai meaʻai, ka mea nāna i hoʻokumu i ka Caloriemania ola olakino a me ka papahana meaʻai Ksenia Kukushkina:
- No ka poʻe e mālama nei i ko lākou kiʻi a i ʻole e hoʻāʻo e lilo i ke kaumaha, hiki ke ʻai ʻia i nā meloni a pono. ʻAʻole lōʻihi ka manawa wai me ka palena ʻana iā ʻoe iho, a laila e nahu i kou mau kuʻekuʻe i ka hoʻoilo a pau a kali i ke kauwela e hiki mai ana. Eia nō naʻe, mai poina ʻo ka watermelon he kumu ia o nā haʻalulu wikiwiki e ʻai maikaʻi ʻia i ke kakahiaka. E hōʻoia e hoʻokomo i kona waiwai ikehu i kāu helu ʻana i ka pono o nā kilocalories i kēlā me kēia lā.
Nā pōmaikaʻi o ka meloni:
1. ʻO 90% ka wai, ʻo ia ka mea e hoʻoikaika ai i ka hydration;
2. ʻoiai ka nui o ke kō, ʻo ka watermelon wale nō ka 27-38 kcal no 100 g;
3. ke kumu o ka māʻona, mahalo i ka fiber;
4. loaʻa i nā huaora he nui a me nā mea pono.
Aia nō kahi ʻai meloni, akā ʻaʻole pono ʻoe e hele i kēlā mau hana. Me nā mono-meaʻai, ʻaʻole loaʻa i ke kino nā macro- a me nā micronutrients e pono ai. A ma hope o ka hoʻokē ʻai ʻana i ka wai, hiki iā ʻoe ke lilo i 1-2 kg i ke kaumaha. Akā ʻaʻole ia e momona, akā he wai wale nō. No laila, ʻoi aku ka maikaʻi o ka ʻai piha ʻana a me ka pono, a hoʻohui i ka melika no ka mea ʻai, ma kahi o nā keke a me nā keke.
Mea ʻai meaʻai i hōʻoia ʻia, lālā o ka hui lehulehu "Nutritsiologists of Our Country" Irina Kozlachkova:
- He nui nā pono olakino o ka watermelon, ʻo kekahi o lākou ka pohō kaumaha, no ka mea aia wale nō ma kahi o 30 kcal no 100 grams. Akā ʻo ka haʻahaʻa haʻahaʻa o ka calorie o kēia huahana ʻaʻole ia he manaʻo hiki iā ʻoe ke ʻai iā ia i ka palena ʻole. ʻO ke kaumaha o ka melika maʻamau ma kahi o 5 kg, a inā ʻoe e ʻai ia i ka manawa, loaʻa iā ʻoe ka helu o kēlā me kēia lā o nā calorie āpau. Eia kekahi, aia nā mea aloha i ka ʻai ʻana i ka watermelon me ka berena a i ʻole nā muffins, kahi e alakaʻi ai i ke kaumaha. Eia kekahi, mai ʻai i ka ʻalani me nā pīkī, no ka mea, ʻoi aku ka nui o ka wai i loko o ke kino a me ka pehu.
ʻAʻole iʻoi aku ka nui o ka wai me ka 200 grams i ka manawa. ʻAʻole kumu kēia nui i kahi hopena diuretic, no laila hiki ke hoʻopau ʻia i nā hola 1,5-2 ma mua o ka moe. Akā inā ʻoe e ʻai nui i ka wai i ka pō, ʻo ka hele ʻana i ka lua i nā manawa he nui i ka pō e hōʻoiaʻiʻo ʻia iā ʻoe, a me ka pehu ʻana i ke kakahiaka.
Ke koho ʻana i kekahi meaʻai, e kelepona i kahi loea e koho i kahi meaʻai kanaka no ʻoe, e noʻonoʻo ana i nā ʻano o kou olakino, contraindications, nā hopena ʻaoʻao o ka hoʻohana ʻana i kahi huahana.
Nā nīnau a me nā pane kaulana
Pane i nā nīnau i nīnau pinepine ʻia i ka poʻe heluhelu o Healthy Food Near Me ʻO Angelina Dolgusheva, endocrinologist, meaʻai meaʻai, meaʻai meaʻai.
Hiki iaʻu ke ʻai i ka meloni i ka wā ʻai?
Akā inā mākou e kamaʻilio e pili ana i kahi meaʻai therapeutic, pono e mālama pono ʻia ka watermelon. ʻO ka meaʻai no ka poʻe maʻi me ka maʻi maʻi e hoʻokaʻawale i ka watermelon, a hiki i kona hoʻokuʻu ʻia, a ua kūpono kēia, no ka mea, e ʻai kekahi kanaka i ka 50-100 grams o ka watermelon, a he nui nā sugars i loko.
Hiki paha ke hoʻomaikaʻi maikaʻi mai ka watermelon?
Hiki iaʻu ke ʻai i ka meloni i ka pō?
Kumuwaiwai o
- ʻO Mi Jung Kim, ʻo Hyeyoung Kim. Ka hopena Anticancer o Lycopene i ka Gastric Carcinogenesis. 2015. HKH: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4492364/
- Yaxiong Tang, Basmina Parmakhtiar, Anne R Simoneau, Jun Xie, John Fruehauf,† Michael Lilly, Xiaolin Zi. Hoʻonui ʻo Lycopene i ka hopena o Docetaxel i ka maʻi maʻi maʻi prostate kūʻē i ka Castration-Resistant i hui pū ʻia me ka Insulin-like Growth Factor I Receptor Levels. HKH: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033590/
- Timothy D. Allerton, David N. Proctor, Jacqueline M. Stephens, Tammy R. Dugas, Guillaume Spielmann, Brian A. Irving. L-Citrulline Supplementation: Impact on Cardiometabolic Health. HKH: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073798/
- OIHANA MAHIAI AMERIKA. Oihana Imi Mahiai. ʻalani, maka. HKH: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients