ʻO nā pono olakino o Cantaloupe e hōʻoiaʻiʻo ana he MVP huahana kauwela

Anter

• He aha ʻo Cantaloupe?
• Nā Kūʻai Kālā Cantaloupe
• Nā Pono Ola o Cantaloupe
• E hakakā i ke koʻikoʻi ʻino
• Kākoʻo i ka Pūnaehana Immune
• Paipai i ka digestive olakino
• Paipai i ke olakino puʻuwai
• Hoʻonui i ka Hydration
• Pilikia Cantaloupe
• Pehea e hoʻomākaukau ai a ʻai ai i Cantaloupe
• Pehea e ʻoki ai i kahi Cantaloupe
• Nānā no

Inā ʻaʻole cantaloupe ma kāu radar kauwela, makemake ʻoe e hoʻololi i kēlā, stat. Hoʻopiha ka hua mahana me nā hua pono, mai nā maʻi anti-maʻi i ka maʻi i ka pulupulu paʻa paʻa. He mea kupanaha loa ʻo Cantaloupe; ʻono ʻo ia i ka hau hau i loko o ka hau pops, hou mai ka ʻili, a ʻai ʻia hoʻi me he kīʻaha ʻaina. Ma mua, e aʻo e pili ana i nā pono olakino o cantaloupe, a ʻoi pololei pehea e ʻoki a ʻoki ai i ka melon no kāu kauwela momona loa.

He aha ʻo Cantaloupe?

ʻO ke aloha mai ka ʻohana like me ka meli, kukama, melemona, a me ka paukena, ʻo ka cantaloupe kahi ʻano melona e ulu ana ma ke kumuwaina pua. ʻO ka pale ʻana i ka ʻiʻo ʻalani haikea (a me ka momona AF) o ka ʻiʻo he ʻiʻo ʻeleʻele ʻeleʻele ʻeleʻele me ke ʻano "netted" kiʻekiʻe, e like me ka Colorado State University. A ʻoiai ke kumu o ke kumu o nā cantaloupes (a me nā melon i ka nui) ʻike ʻole ʻia, manaʻo ka ʻepekema he ʻōiwi lākou no ʻApelika a me ʻAsia paha, e like me kahi ʻatikala 2018 i ka Ka Nupepa ʻAmelika o Botany.

Nā Kūʻai Kālā Cantaloupe

ʻO ka meaʻai a Cantaloupe he mea ʻono e like me ka ʻono o ka hua, hilinaʻi. Hoʻopiha ʻia nā hua kauwela me ka huaʻa C, potassium, a me ka magnesium, e like me kahi noiʻi 2019. He waiwai pū kekahi ia i ka beta-carotene, kahi carotenoid e hoʻohuli ke kino i vitamona A e kākoʻo i nā hana o ka ʻōnaehana pale, ka ʻili a me ke olakino ʻike, a me nā mea hou aʻe, e like me ka National Library of Medicine. ʻAʻole wale ʻo ia i piha i ka fiber akā ʻaneʻane hoʻi i ka wai piha, e hana ana i kahi ala maikaʻi loa e mālama pono ai kāu ʻōnaehana hoʻoheheʻe.

Eia ka ʻike kino o hoʻokahi kīʻaha o cantaloupe (~ 160 gram), e like me kā ka ʻOihana mahiʻai o ʻAmelika Hui Pū ʻIa.

• 54 calories
• 1 gram protein
• 0 ka momona momona
• 13 karbohika carbohydrate
• 1 gram fiber
• 13 kō kō

Nā Pono Ola o Cantaloupe

Me he mea lā ʻaʻole lawa ka lineup o nā meaola momona o ke kumu e hoʻohui i ka melona i kāu papa kuhikuhi kau, ʻo nā pono olakino cantaloupe e hōʻoiaʻiʻo iā ʻoe. E heluhelu no ka ʻike hou aku.

E hakakā i ke koʻikoʻi ʻino

"ʻO kekahi o nā antioxidant kaulana loa i ʻike ʻia i ka cantaloupe ka wikamina C," i ʻōlelo ʻia ʻo Kelsey Lloyd, MS, RD ke ʻano, ua paio ia me ke koʻikoʻi oxidative ma o ka neenee ʻana i nā radical free ma mua o ka hiki iā lākou ke "kūkulu i loko o ke kino [a] hōʻeha i nā kino. i nā pūnaewele, "i ʻōlelo ʻia e ka mea ʻai palapala i hoʻopaʻa inoa ʻia ʻo Laura Iu, RD, CDN A he hana nui loa kēia no ka mea hiki i nā kiʻekiʻe o ke koʻikoʻi oxidative ke hoʻonui i ka makaʻu o ka hoʻomohala ʻana i nā kūlana mau e like me ka maʻi ʻaʻai a me nā maʻi puʻuwai. Hiki i ka Vitamin C ke kōkua i ke kino e hana hou i ka huaora E, kekahi antioxidant, e like me kahi ʻatikala ma Nutrients. (ʻOi aku ka maikaʻi o ka hana, ʻā.)

A ʻoiai he mea mana ʻole ia he powerhouse, ʻaʻole ʻo ka wikamina C wale nō ka antioxidant i ka cantaloupe. ICYMI ma mua, aia ka melon i ka beta-carotene, he antioxidant a me ka puaʻa i loaʻa i nā hua ʻalani a me nā mea kanu (e like me kā kāloti), hoʻohui ʻo Lloyd. Me ka huaʻai C, beta-carotene e hana ai i ka cantaloupe i kahi kumu A + o nā antioxidant hakakā me ka maʻi. (BTW, beta-carotene nō hoʻi ke kuleana o ke kauwela kauwela o cantaloupe.

Kākoʻo i ka Pūnaehana Immune

Mahalo i kāna huaʻai C a me ka beta-carotene, hiki i ka melon kauwela ke pale aku i kou ʻōnaehana pale. E like me ka ʻōlelo a Lloyd, ʻo ka huaora C "kākoʻo i [ka hana hou ʻana] o nā ʻiʻo hou i loko o kou kino," e hāpai ana i ka ho'ōla ʻana i ka ʻeha. He "mea nui no ka hana neutrophil," e like me kahi ʻatikala 2019. ʻO nā neutrophils kekahi ʻano o ka cell immune e "ʻai" i nā germs pōʻino, no laila e hōʻemi ana i ka hopena o ka maʻi a i ʻole ka pōʻino i lawe ʻia e nā germs. Hoʻohui, ma ke ʻano he antioxidant, pale ka wikamina C i nā lymphocytes (kahi pale pale ʻē aʻe) mai ke koʻikoʻi oxidative, e like me ka loiloi 2020 i Nā palena o Immunology. (Mālama nā Lymphocytes i ka hakakā ʻana i nā mea make, nā mea hoʻomaʻi, nā koʻohune, a me nā hunaola maʻi ʻo.) No beta-carotene? I ke kino, "ua hoʻololi ʻia ka beta-carotene i vitamina A," wehewehe ʻo Kylie Ivanir, M.S., RD, ka mea ʻai palapala i hoʻopaʻa inoa ʻia a me ka mea hoʻokumu o Inside Nutr. A ke hōʻike nei ka noiʻi e kākoʻo ka huaora A i ka hana a me ka ulu ʻana o nā cell immune, me nā lymphocytes i ʻōlelo ʻia ma luna. (Pili: 7 mau ala e hoʻoikaika ai i kāu ʻōnaehana pale maʻi)

Paipai i ka digestive olakino

"Loaʻa iā Cantaloupe nā fiber soluble a hiki ʻole," wahi a Lloyd. "Maikaʻi nā olonā ʻelua no ka mālama pono ʻana i kāu wahi digestive." No ka poʻe hoʻomaka, ʻo ka fiber hiki ke hoʻoheheʻe ʻia, e like me kāu i kuhi ai, hiki ke hoʻoheheʻe ʻia. No laila, i ka wā e launa ai me H20 (a me nā wai ʻē aʻe) i loko o ka ʻōpū, hana ia i kahi mea like me ka gel e kōkua ai i ka pahu, e hoʻomaikaʻi ana i ka paʻa paʻa ʻana (e ka hoʻonoe ʻana i ka pahu maloʻo) a me ka pākī (e ka hoʻā ʻana i ka pahu hemo), e like me Ke Kulanui oʻOregon State. Ma ka ʻaoʻao ʻaoʻao, ʻaʻole hui pū ka fiber insoluble me ka wai. Kōkua kēia i ka neʻe ʻana i ka meaʻai ma o kāu tract digestive, ka mea e mālama mau ai iā ʻoe a pale (a hōʻemi ʻia) i ka constipation, e like me ka University of California San Francisco.

I ka wā e pili ana i kēia pono olakino o cantaloupe, eia nō naʻe, mea nui e hoʻomaopopo inā ʻaʻole ʻoe e ʻai maʻamau i nā meaʻai momona-nui (ʻo ia hoʻi ka hua), e hōʻalo i ka ʻai nui ʻana i nā cantaloupe i ka manawa hoʻokahi. Pono ia e hoʻohui i ka fiber - mai nā meaʻai - i kāu papaʻai me ka lohi, wahi a Lloyd. "ʻO ka hele ʻana mai ka 0 a hiki i ka 100 hiki ke hōʻeha i ka ʻōpū o ka ʻōpū, ke kinoea, ka ʻūhā, a me ka ʻeha nui," wehewehe ʻo ia. E hoʻomaka me ka nui o ka lawelawe o hoʻokahi kīʻaha o ka cantaloupe cubed, e like me ka ʻōlelo a ka USDA, a ʻike i kou manaʻo mai laila.

Paipai i ke olakino puʻuwai

ʻO ke kiʻekiʻe o ke koko kiʻekiʻe a me nā pae kiʻekiʻe o ke koko ke kumu o ka pilikia nui no ka maʻi puʻuwai, e like me nā Centers for Disease Control and Prevent. Akā, mahalo i ka fiber soluble, potassium, a ʻo ka huaʻai C i ka cantaloupe, hiki i ka melon kauwela ke kōkua i ka hōʻemi ʻana i kēia mau pilikia. Hoʻokele ka fiber soluble i ke koko kolesterol ma ka hoʻonui ʻana i ka excretion o ka nui o ke kōkō i loko o ka pahu, e like me kahi ʻatikala 2019. I kēia manawa, hoʻoponopono ka potassium i ke koko ma ka hoʻonui ʻana i ka nui o ka sodium āu e pee ai, e like me ka American Heart Association. (Nā pae sodium kiʻekiʻe e paʻa i kou kino i ka wai, e hoʻoulu ana i ke koko kiʻekiʻe, e like me kahi ʻatikala 2019 i ka puke pai Nutrients.) No ka wikamina C? Ua ʻike ʻia kahi noiʻi ma 2017 e hiki i ka wikamina C ke hoʻonui i ka hana o nitric oxide, kahi mole e hoʻomaikaʻi i ke kahe o ke koko (a no laila, ke koko kiʻekiʻe) ma o nā kīʻaha koko hoʻomaha. (Pili: No ke aha ʻoe e ʻai ai i nā hua Guava hou aʻe i kēia kauwela)

Hoʻonui i ka Hydration

No kahi ala ʻono e hoʻonui ai i kāu lawe wai, nosh ma ka cantaloupe, ma kahi o 90 pākēneka wai, e like me ka Academy of Nutr and Dietetics. Ma hope o nā mea a pau, "pono ​​mākou i ka wai no nā mea āpau a ko mākou kino e hana ai," wahi a Lloyd. ʻO kahi laʻana, pono ia no ka digestion, metabolism, kaohi ʻana i ke koko, a me nā kaʻina hana detoxification kūlohelohe i ke akepaʻa a me nā puʻupaʻa (e noʻonoʻo: ka lawe ʻana i nā ʻōpala a me nā toxins, e like me ka waiʻona, mai ke koko), wehewehe ʻo ia.

"He mea nui ka wai no ka lawe ʻana i nā meaʻai i loko o ke kino a me ka hoʻoponopono ʻana i ka mahana o ke kino," i hoʻohui ʻo Iu. ʻO ka mea i ʻōlelo ʻia, ʻo ka inu ʻana i ka H20 liʻiliʻi hiki ke hoʻonā i ka wai maloʻo, e hoʻoulu ai i nā ʻōuli maikaʻi ʻole e like me ka nausea, ka paupauaho, ka luhi, nā ʻāʻī muscle, a me ka constipation, wahi a Iu. Akā ma ka inu ʻana i ka nui o nā wai i kēlā me kēia lā - a me ka ʻai ʻana i nā meaʻai hydrating e like me cantaloupe - e hālāwai paha ʻoe me kāu pono hydration o kēlā me kēia lā (ʻo ia hoʻi he 11.5 mau kīʻaha no nā wahine, e like me ka Mayo Clinic).

Pilikia Cantaloupe

ʻOiai ʻo ka cantaloupe kahi hōkū ʻai āpau, ʻaʻole ia na nā mea āpau. "Aia kahi pilina ma waena o kekahi mau maʻi āpau pollen a me nā hopena alerika i nā melon [e like me nā cantaloupes]," i ʻōlelo ʻo Lloyd."ʻO ka mea nui, hiki i nā poʻe me ka mauʻu a i ʻole nā ​​​​allergies ragweed ke loaʻa i kahi pane i ka cantaloupe a me nā melon ʻē aʻe." ʻO ia no ka mea ua like nā protein i loko o ka cantaloupe me nā protein kumu allergy i ka mauʻu a me ka pollen ragweed, kahi mea i kapa ʻia ʻo oral allergy syndrome, e like me ka American Academy of Allergy Asthma & Immunology. ? E kipa aku i kahi mea hōʻalo, nāna e hoʻohana i nā hoʻokolohua like ʻole e hōʻoia inā he maʻi āpau kāu.

Inā loaʻa iā ʻoe kahi mōʻaukala o ka maʻi puʻupaʻa, makemake paha ʻoe e hōʻalo i nā meaʻai potassium kiʻekiʻe e like me ka cantaloupe. Eia ke kumu: Na nā puʻupaʻa ke kuleana no ka hoʻomaʻamaʻa ʻana i nā pae pālolo o kou kino, e like me ka National Kidney Function. Akā hōʻemi ka maʻi ʻōpala i kēia hana, hoʻonui i ka makaʻu o nā kiʻekiʻe potassium kiʻekiʻe, aka hyperkalemia, i hiki ke hoʻonāukiuki, nāwaliwali, puʻuwai puʻuwai ʻole, a i ʻole ka puʻuwai puʻuwai. Ma muli o ka waiwai o ka cantaloupe i ka potassium, makemake ʻoe e hoʻokele i ka melon inā loaʻa iā ʻoe nā pilikia kīkī, e like me ka noiʻi 2018 ma Nā palena o ka ʻepekema mea kanu.

Pehea e hoʻomākaukau ai a ʻai ai i Cantaloupe

I ka supermarket, hiki iā ʻoe ke ʻike i ka cantaloupe maka, paʻahau, a hoʻomaloʻo ʻia, e like me Sincerely Nuts Dried Cantaloupe Chunks (Buy It, $ 18, amazon.com). ʻO ka ʻōlelo ʻia, ʻo ka mana maka ka ʻano maʻamau loa i nā hale kūʻai a hiki ke kūʻai ʻia i ʻoki āpau a i ʻoki mua ʻia (e like me nā cubes) i loko o nā pahu ea. ʻO nā hua i ke kau i ke kauwela, e like me ka USDA, no laila ʻo ka manawa kūpono e kūʻai ai i ka cantaloupe (no ka ʻono kiʻekiʻe a me ka maikaʻi) ma nā mahina mahana.

Pehea e koho ai i ka cantaloupe? E ʻimi i kahi melon me ka ʻili o waho paʻa a me kahi ʻala hua kahi e hoʻokaʻawale ai ka hua mai ke kumu, e like me ka University of Arkansas Division of Agriculture. Inā ʻoi loa ka melon, e ʻike ʻoe i ka palupalu o ka ʻili holoʻokoʻa a me ka ʻiʻo wai palupalu. ʻAʻole e hōʻeha ka ʻiʻo liʻiliʻi i ka ʻiʻo, akā e pale aku i nā wahi ʻeha nui no ka mea he hōʻailona maʻamau ia o ka ʻiʻo palupalu a pulu i ka wai ma lalo o ka ʻili.

Pehea e ʻoki ai i kahi Cantaloupe

Ke aʻo nei pehea e ʻoki ai i kahi cantaloupe he mea weliweli paha ke hāʻawi ʻia i nā hua kaumaha a me ka ʻāwī hoʻoweliweli, akā maʻalahi a ʻoki a hoʻomākaukau i ka melon. E hāhai i kēia mau ʻanuʻu mai ke Kulanui o Arkansas: E holoi i ka cantaloupe holoʻokoʻa ma lalo o ka wai anuanu, e kahe ana ka wai, a laila holoi māmā i ka ʻili waho me kahi palaka hua a me nā mea kanu. E ho'āʻo: Zoie Chloe 100% Natural Plant-Fiber Soft Bristles Vegetable Brush (Buy It, $8, amazon.com). E paʻi maloʻo, a laila ʻokiʻoki i ka hapalua ka lōʻihi me ka pahi nui maʻemaʻe. E ʻoki i nā ʻanoʻano me kahi puna, a laila ʻoki i kēlā me kēia hapalua (lōʻihi) i mau ʻāpana, wahi a Ivanir. E waiho ʻia ʻoe me nā ʻāpana ʻano crescent i hiki ke ʻai pono ʻia i ka ʻili. ʻOkoʻa, hiki iā ʻoe keʻoki i ka ʻiʻo ma ka ʻili a ʻokiʻoki iā ia i mau pahu.

BTW: Hiki ke pau i ka cantaloupe (uncut) ma ka countertop no ʻelima a 15 mau lā a i ʻole he mau pule i loko o ka pahu hau. E ʻoki ʻia ka cantaloupe no ʻelima mau lā i loko o ka friji, e like me ka Purdue University.

I kēia manawa ua ʻike ʻoe i ke koho ʻana a ʻokiʻoki i ka cantaloupe, ʻo ia ka manawa e hoʻohui i kēia melon momona a me nā meaʻai cantaloupe hoihoi i kāu hoʻololi. Eia kekahi mau manaʻo no ka ʻai ʻana i ka hua ma ka home:

I ka laumania. Hoʻohui i kahi mau cantaloup cubed i kāu smoothie e hiki mai ana, e like me kēia mango, papaya, a me nā mea momona niu. E hoʻonui ka cantaloupe i ka ʻono a wai o kāu mea inu, no laila hiki iā ʻoe ke hoʻomaka i kou lā me kahi hydrating, mea ʻaina kakahiaka momona.

E like me ka ʻaoʻao ʻaoʻao i kālua ʻia. ʻO ka ʻono ʻono o ka cantaloupe ke kāwele kūpono loa no ka ʻaoʻao i puhi ʻia. E nānā i kēia cantaloupe i hoʻomoʻa ʻia i ka meli a i ʻole ka saladi melon i kō ʻia me ka mint.

Me ka yogurt. Hoʻomaʻamaʻa i kāu pola yogurt aʻe me nā cantaloupe cubes, nā nati, a me nā ʻanoʻano, e ʻōlelo ana ʻo ʻIvana. ʻAʻole i ke ʻano no ka yogurt? E hoʻāʻo i ka cantaloupe cubed me kāu cereal punahele a i ʻole ka ʻai ʻai o ka pō.

I nā pā hau. No kahi meaʻai maikaʻi o ke kauwela, puree cantaloupe, yogurt, a me ka meli i loko o ka mea hui, wahi a Ivanir. E ninini i ka hui ʻana i loko o ka hau hau - ʻo ia hoʻi ʻo Aoluvy Silicone Popsicle Molds (Buy It, $20, amazon.com) - a waiho i loko o ka pahu hau a hiki i ka hau. Aloha, DIY meaʻai! (ʻO nā ʻōkuhi popsicle olakino hou aʻe ma aneʻi.)

I ka salakeke hua. Hoʻohui i nā cubes o cantaloupe i kahi salakeke huaʻai, paipai iā Iu. E ho'āʻo i kēia salakeke cantaloupe berry na Damn Delicious a i ʻole, no kahi mea ʻokoʻa, kēia salakeke melon ʻono me ka paʻakai puhi.

Me ka prosciutto. E hoʻokiʻekiʻe i kāu papa charcuterie kauwela me kēia manaʻo meaʻai mai Iu: E uhi i nā ʻāpana cantaloupe me ka prosciutto, a laila e hoʻopili i kahi niho niho i kēlā me kēia ʻāpana. (I luna aʻe: ʻO nā manaʻo ʻai momona a me nā meaʻono e hana ai me nā hua kau wela)

Nānā no