10 Pōmaikaʻi Pōmaikaʻi o Honeydew Melon

Anter

• 1. Rich i loko o Nutrients
• 2. Hiki ke kōkua i ka hōʻemi ʻana i ke kaomi koko
• 3. Aia nā mea pono i ke ola o ka iwi
• 4. Hiki ke hoʻomaikaʻi i ke kaohi kō kō
• 5. Waiwai i nā Electrolytes a me ka wai
• 6. Kākoʻo paha i ka ʻili olakino
• 7. Hiki ke hoʻonui i kāu ʻōnaehana pale maʻi
• 8. Hiki ke hāpai i ka ʻai pono
• 9. Kākoʻo ʻo Mei i ke olakino a me ke olakino maka
• 10. Māmā e hoʻohui i kāu papaʻai
• Ka Laina Lalo

ʻO ka meli meli, a meli paha, kahi hua i pili i ka melon meli kukama (muskmelon).

ʻO ka ʻono momona o ka meli i ʻōmaʻomaʻo māmā, ʻoiai he ʻeleʻele-melemele kona ʻili. Ua like kona nui a me kona kinona me ko ka mea pili, ka cantaloupe.

Loaʻa ka meli meli i ka honua holoʻokoʻa a hiki ke ʻai ʻia e ia iho a i ʻole hoʻohana ʻia i nā mea ʻono, nā salakeke, nā meaʻai māmā a me nā kopa.

ʻOiai ʻo kāna mea hoʻopiʻi nui loa kāna mea ʻono, momona ka meli a hiki ke hāʻawi i nā pono he nui.

Eia he 10 mau pōmaikaʻi keu o ka meli meli.

1. Rich i loko o Nutrients

ʻO ke ʻano momona o ka waihona meli ka mea waiwai nui.

ʻO ka ʻoiaʻiʻo, he kuleana paha nā mea momona a me nā mea kanu like ʻole no nā keu olakino hiki ke loaʻa.

Hāʻawi kahi 1-kīʻaha (177-gram) o ka meli meli (1):

• Kalepona: 64
• Kāpena: 16 gram
• Puluniu: 1.4 gram
• Kumuʻiʻo: 1 gram
• Momona: 0 gram
• ʻO Vitamin C: 53% o ka kuhikuhi kuhikuhi i kēlā me kēia lā (RDI)
• ʻO ka Vitamin B6: 8% o ka RDI
• Folate: 8% o ka RDI
• ʻO Vitamin K: 6% o ka RDI
• Pālima: 12% o ka RDI
• Makanekiuma: 4% o ka RDI

Eia kekahi, ʻo ka hua meli a me nā hua i loko pū kekahi me nā pūhui me ka ikaika antioxidant ikaika, e like me beta-carotene (pro-vitamin A), phytoene, quercetin a me ka caffeic acid ().

Hōʻuluʻulu Manaʻo Aia i loko o ka meli meli ka nui o nā meaola like ʻole a me nā mea kanu mea kanu i kuleana ʻia no nā pono ke olakino hiki ke loaʻa.

2. Hiki ke kōkua i ka hōʻemi ʻana i ke kaomi koko

Ma ka laulaha, pili ka papaʻai momona i nā huaʻai a me nā mea kanu me ka hoʻemi ʻia o ka nui o ke koko kiʻekiʻe a me nā maʻi puʻuwai ().

ʻOi kikoʻī, ua hoʻokūpaʻa maikaʻi ʻia ʻo ka ʻai sodium haʻahaʻa a me ka lawa ʻana o ka potassium kūpono hiki ke hoʻohuli maikaʻi i kāu kaohi kahe koko ().

ʻOiai ʻo ka meli meli kahi hua sodium-haʻahaʻa a me ka potassium-waiwai, kōkua paha ia iā ʻoe e mālama i nā pae kaomi koko olakino.

Inā ʻoe e ʻimi ana e hoʻonui i kāu lawe ʻana i ka potassium, e hoʻāʻo e hoʻohui i ka meli i kāu papaʻai. He kumu maikaʻi ia o ka potassium, me kahi kīʻaha 1 (177-gram) e hāʻawi ana i 12% o ka RDI (1).

Hōʻuluʻulu Manaʻo Hiki paha i ka meli meli ke kōkua i ka hōʻemi ʻana i ke koko ma muli o ke kiʻekiʻe o ka potassium a me ka sodium haʻahaʻa.

3. Aia nā mea pono i ke ola o ka iwi

Aia i loko o ka meli meli kahi mau meaola nui e pono ai no ka hoʻoponopono ʻana a me ka mālama ʻana i nā iwi ikaika, e like me folate, vitamin K a me ka magnesium.

I ke kikoʻī, he kumu maikaʻi ka melon o ka folate - me 1 kīʻaha (177 gram) e hāʻawi ana iā 8% o ka RDI (1).

Pono nui ka Folate no ka haki ʻana o ka homocysteine ​​- nā pae kiʻekiʻe i pili e hoʻoliʻiliʻi i ka nui o ka mineral o ka iwi i ka manawa ().

ʻOiai ʻoi aku ka noiʻi e pono ai e huki i nā hopena hope loa i ka pilina ma waena o ka olakino folate a me ka iwi, ʻo ka ʻai ʻana i nā meaʻai i loko o ka folate, e like me ka meli, hiki ke hāpai i nā iwi olakino ma o ka hōʻoia ʻana i nā pae homocysteine ​​e noho i loko o ka pae maʻamau.

Pili ka Vitamin K i ka hana ʻana i kahi protein protein nui i ka iwi i ʻike ʻia ʻo osteocalcin. No laila, pono ka lawe ʻana o ka wikamina K pono no nā iwi olakino. Hāʻawi kahi lawelawe o ka meli i 6% o ka RDI o kēia huaola (1,,).

Hoʻohui, hiki iā ʻoe ke hui ma kahi o 4% o kāu mau magnesium e pono ai i kēlā me kēia lā me hoʻokahi lawelawe ʻana o ka meli.

Pono nā pūnaewele i ke kūkulu ʻana a me ka haki ʻana i nā iwi o ka iwi i ka magnesium e hana pono. No laila, ʻo ka magnesium kekahi mea waiwai nui no ke olakino iwi (1,).

Aia i loko o ka waihona meli kahi mau liʻiliʻi o nā meaola kākoʻo i ka iwi, e like me ka calcium, phosphorus a me zinc (1).

ʻOiai ʻaʻole kau nui ʻia kēia mau meaola i loko o ka meli, ʻo ka hoʻohui ʻana i nā hua i kāu papaʻai hiki ke kākoʻo i kou olakino iwi ke hui ʻia me kahi papaʻai kaulike e komo pū ana me nā ʻano meaʻai momona.

Hōʻuluʻulu Manaʻo Aia i loko o ka meli kahi mau meaola nui e pono ai no ka olakino iwi, me folate, vitamin K a me ka magnesium.

4. Hiki ke hoʻomaikaʻi i ke kaohi kō kō

Hōʻike kekahi mau noiʻi e ʻai ana i nā hua, e like me ka meli meli, hoʻoliʻiliʻi mau i nā kō kō kō.

ʻO kahi makahiki he ʻehiku mau makahiki i hala iho nei i ka hapalua miliona mau kānaka i ʻike ʻia ʻo ka poʻe e ʻai i nā huaʻai hou i kēlā me kēia lā he 12% ka liʻiliʻi o ka hoʻomōhala ʻana i ka maʻi kō, ke hoʻohālikelike ʻia me ka poʻe ʻaʻole ʻai i ka hua ().

I kēlā mau mea komo i loaʻa i ka maʻi diabetes i ka hoʻomaka o ke aʻo ʻana, ʻo ka ʻai ʻana i nā hua ma kahi o ʻekolu mau manawa i kēlā me kēia pule i alakaʻi ʻia i kahi maʻi he 13–28% haʻahaʻa o ka loaʻa ʻana o nā pilikia olakino e pili ana i ka maʻi diabetes me ka 17% haʻahaʻa o ka make mua ( ).

ʻOiai nā melo meli i loko o ka wai meli i hiki ke hāpai i kāu kō kō i ka manawa pōkole, hāʻawi pū ia i ka fiber a me nā meaola ʻē aʻe i hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kō kō i ka manawa.

Hōʻuluʻulu Manaʻo ʻO ka ʻai mau ʻana i nā hua, e like me ka meli meli, pili ʻia me ka haʻahaʻa o ka maʻi kō a me nā pilikia olakino e pili ana. Loaʻa paha kēia i ka fiber a me nā meaola e hoʻolaha ana i ke olakino i loaʻa i nā hua.

5. Waiwai i nā Electrolytes a me ka wai

Ke noʻonoʻo ʻoe i ka hydration, ʻo ka mea mua i hiki i kou noʻonoʻo ka wai. Eia nō naʻe, no ka hydrate pono ʻana a pono, pono i kou kino ma mua o kēlā - pono nā electrolytes, ().

ʻO ka meli meli kahi e pili ana i ka wai 90% a loaʻa nā electrolytes, e like me ka potassium, magnesium, sodium a me calcium (1).

ʻO kēia hui pū ʻana o ka wai a me nā mea momona e hana maikaʻi i ka meli no ka hydrating ma hope o kahi hoʻolālā, i ka wā o ka maʻi a i ʻole ke hoʻāʻo wale nei ʻoe e noho hydrated i kou lā holoʻokoʻa.

Hōʻuluʻulu Manaʻo Hana ʻia ka meli meli e ka hapa nui o ka wai akā loaʻa pū nā electrolytes i hydrate iā ʻoe ʻoi aku ka maikaʻi ma mua o ka wai wale nō.

6. Kākoʻo paha i ka ʻili olakino

Hiki ke kākoʻo i ka meli ʻai meli i ka ʻili olakino ma muli o ke kiʻekiʻe o ka huaola C.

Pono ka lawe ʻana o ka wikamina C kūpono no ka hana pono ʻana o ka collagen, kahi protein protein nui e pono ai no ka hoʻoponopono ʻana a me ka mālama ʻana i ka ʻili o kou ʻili.

Hoʻohui ʻia, no ka mea ʻo ka wikamina C he antioxidant ikaika, hōʻike kekahi noiʻi e pale paha ia i kou ʻili mai ka hōʻino ʻana o ka lā ().

ʻO kahi meli meli kahi kumu maikaʻi loa o ka huaora C - kahi kīʻaha hoʻokahi (177 gram) hāʻawi iā 53% o ka RDI (1).

ʻOiai hiki iā ʻoe ke loaʻa ka wikamina C mai nā ʻano meaʻai like ʻole, ʻo ka ʻai ʻana i ka meli kahi ala maʻalahi e hoʻokō koke i kāu mau pono i kēlā me kēia lā - e hāpai ana i ka ʻili olakino i ke kaʻina.

Hōʻuluʻulu Manaʻo Nui ka meli meli i ka wikamina C, kahi mea momona e hāpai i ka hana ʻana o collagen a pale paha i kou ʻili mai ka hōʻino ʻana o ka lā.

7. Hiki ke hoʻonui i kāu ʻōnaehana pale maʻi

ʻIke nui ʻia ka wikamina C no kāna kuleana i ke kākoʻo ʻana i ka hana pale a ke hoʻouka ʻia nei ka meli meli iā ia.

Kūpilikiʻi ka ʻōnaehana pale pale kanaka a koi aku i kahi nui o nā meaola e hana pono - ʻo ka huaora C kahi mea koʻikoʻi ().

I ka ʻoiaʻiʻo, hōʻike ka noiʻi e lawa pono ka lawe ʻana o ka lāʻau wikamina C i ka pale a mālama ʻana i nā maʻi hanu a me nā maʻi ʻōnaehana, e like me ka niumonia a me ke anuanu maʻamau ().

Hāʻawi kahi kīʻaha 1-kīʻaha (177-gram) o ka meli ma luna o ka hapalua o ka RDI no ka wikamina C, e hana ana i meaʻai nui e hoʻohui i kāu papaʻai ke hoʻomākaukau ʻoe no ke kau anuanu o kēia makahiki (1,).

Hōʻuluʻulu Manaʻo Loaʻa i ka meli meli nā pae kiʻekiʻe o ka wikamina C, kahi mea kōkua e kākoʻo i ka hana pale pale pono.

8. Hiki ke hāpai i ka ʻai pono

Aia ka meli meli i ka fiber, kahi mea momona i ʻike nui ʻia no ka hoʻomaikaʻi ʻana i ke olakino digestive ().

ʻO ka lawa kūpono o ka fiber dietary e lohi i ka pane ʻana o ke kō a me ka hoʻoliʻiliʻi i ka hana mau ʻana o ka ʻōpū a me ka ulu ʻana o nā ʻōpū ʻōpū maikaʻi (,).

Hāʻawi kahi kīʻaha hoʻokahi (177 gram) ma kahi o 1.5 gram a i ʻole kaha 5% o ka RDI no ka fiber. ʻOiai ʻoi aku ka nui o nā huaʻai i loko o kēlā me kēia lawelawe, hiki i ka meli ke hāʻawi i kāu mau pulina i kēlā me kēia lā (1).

I ka ʻoiaʻiʻo, no kekahi poʻe me kekahi mau maʻi digestive a i ʻole nā ​​mea e hoʻolauna hou a hoʻokomo hou paha i ka fiber i kā lākou papaʻai, ʻoi aku ka maikaʻi o ka ʻae ʻana i kahi hua momona e like me ka meli ma mua o nā meaʻai fiber kiʻekiʻe.

Hōʻuluʻulu Manaʻo Loaʻa i ka meli meli kahi fibre, kahi meaola i ʻike ʻia e kākoʻo i ka digestion olakino. Ma muli o ka ʻikepili o ka fiber maʻamau, ʻoi aku ka maikaʻi o ka hoʻomanawanui ʻana ma mua o nā meaʻai fiber kiʻekiʻe e nā poʻe me kekahi mau maʻi digestive a i ʻole nā ​​mea e hoʻokomo ana i ka fiber i kā lākou papaʻai.

9. Kākoʻo ʻo Mei i ke olakino a me ke olakino maka

Loaʻa i loko o ka meli meli kahi mau antioxidant ikaika: lutein a me zeaxanthin ().

Kaulana kēia mau mea carotenoid no ke kākoʻo ʻana i ke olakino o ka maka a me ka pale ʻana i ka ulu ʻana o ka nalo ʻana o ka ʻike e pili ana i ka makahiki ().

Hōʻike ka noiʻi e ʻai mau i nā meaʻai i loko o kēia mau antioxidant, e like me ka meli meli, hiki ke kākoʻo i ka hana maka maka i kou ola (,).

Hōʻuluʻulu Manaʻo Aia i loko o ka melemona melon ka lutein a me ka zeaxanthin, ʻelua mau antioxidant i ʻike ʻia e kākoʻo i nā maka olakino a me ka ʻike.

10. Māmā e hoʻohui i kāu papaʻai

ʻAʻole hiki ke maʻalahi ka hoʻohui ʻana i ka meli meli i kāu papaʻai.

Loaʻa ākea ia, a ua hoʻohālikelike ʻia kāna kumukūʻai me nā melona kaulana e like me ka cantaloupe a i ʻole ke kinawai.

E hoʻomaikaʻi i kēia papaʻai i kou manawa, koho i kahi melon pala. ʻAʻohe meaʻono a haʻalele i nā meli meli waho ʻole o ka wā a haʻalele i nā mea e makemake nui ʻia.

ʻO kahi kiko kūʻai maikaʻi loa no ka hua hiki ke leʻaleʻa iā ia iho - kahi ʻāpana o ke anuanu, melon pala i kahi lā mahana paʻakikī e paʻi.

Eia nō naʻe, inā ʻoe e ʻimi nei i kahi mea hana hou aʻe, nui a hewahewa nā ala ʻē aʻe i hiki iā ʻoe ke leʻaleʻa i kēia hua.

Hiki ke hoʻohui ʻia i ka meli meli i nā ʻano kīʻaha like ʻole, e like me:

• Salads: E ʻoki i kahi meli i loko o nā ʻāpana nahu a hoʻonui ʻia i kāu salakeke punahele.
• Nā meaʻai: E hoʻomaʻemaʻe i ka melon a hoʻohana iā ia i kumu no nā popsicle a i ʻole ka ʻaikalima.
• ʻAina kakahiaka: E lawelawe i nā melon i kālai ʻia ma ka ʻaoʻao o ka tīhi a i ʻole kāwili ʻia i loko o kahi mea momona.
• Kopa: E lawelawe i ka meli e like me ke kumu o ka sop chilled me ka pepa, ka mint a me ka kukama.
• Appetizers: Hoʻopili i nā ʻāpana melon me nā ʻiʻo i hoʻōla ʻia a hoʻohui ʻia i kahi salsa nīoi.

Hōʻuluʻulu Manaʻo Hiki ke leʻaleʻa ʻia ka waihona meli e ia iho a i ʻole hoʻohui ʻia i nā kīʻaha like ʻole, e like me ka salakeke, ka salake, ka waiū a me nā meaʻai ʻole. Ke koho nei ke kī i kahi melon pala i ka wā kau.

Ka Laina Lalo

ʻO ka meli meli kahi hua momona i hiki ke loaʻa a puni ka honua. He ʻōmaʻomaʻo ʻōmaʻomaʻo kona ʻiʻo, ʻoiai keʻokeʻo a melemele paha kona ʻili.

Piha ʻo Honeydew i nā huaora, nā minelala a me nā mea ulu e paipai ana i ka olakino. ʻO ka ʻai ʻana i kēia ʻano melona i hiki ke loaʻa i nā keu olakino, ke kumu ma muli o ka momona o ka momona.

Hiki ke ʻai ʻia e ka meli meli e ia iho a i ʻole me he ʻāpana o nā kīʻaha ʻē aʻe e like me nā kopa, nā salakeke, nā mānoanoa a me nā mea hou aʻe. No ka mea ʻoi loa ka ʻono, koho i kahi manawa i loko a me ka meli pala.