7 mau pono o ke Kiwano (Horned Melon) - A pehea e ʻai ai

Anter

• 1. Loaʻa i nā ʻano pono o nā mea pono nui
• 2. Hāʻawi i kekahi mau Antioxidant Paha
• 3. Paipai i ke olakino hana ʻana o ke koko ʻula
• 4. Paipai i ke kaohi kō kō
• 5. Kākoʻo i ka Hydration kūpono
• 6. Hiki ke hoʻomaikaʻi i ke ʻano
• 7. Nā pono kūpono e aʻe
• Pehea e ʻai ai
• Ka Laina Lalo

ʻO Kiwano melon kahi hua ʻāwīwī, ʻokoʻa loa ke nānā aku mai nā kikowaena a me nā hema o ʻApelika.

Kaulana ʻike ʻia e Cucumis metuliferus akā hele pū kekahi me ka melon a me ka kukama ʻĀkau ʻApelika.

Ke pala, ʻo ka ʻili mānoanoa o kahi melo kiwano he ʻalani ʻalani a uhi ʻia i nā wana a me nā pepeiaohao liʻiliʻi. ʻO ka ʻi loko i loko o kahi gelatinous, lime-ʻōmaʻomaʻo a i ʻole nā ​​mea melemele e hale ana i nā ʻano hua o ka ʻai.

ʻOiai ʻo ka kiwano melon ʻaʻole ia he hua āu e ʻike ai i loko o ka hīnaʻi hua awelika, ʻo ia pū me kāu papaʻai e maikaʻi paha i kou olakino.

Eia he 7 mau pōmaikaʻi o ke kiwano melon a me nā ʻōlelo aʻoaʻo pehea e ʻai ai.

1. Loaʻa i nā ʻano pono o nā mea pono nui

Hoʻonani ʻo Kiwano melon i kahi huina o nā huaora a me nā minelala, he hapa nui ka hapa nui i kona hiki ke hopena maikaʻi i ka olakino.

Hāʻawi kahi melo kiwano hoʻokahi (209 gram) i nā meaola ():

• Kalepona: 92
• Kāpena: 16 gram
• Kumuʻiʻo: 3.7 gram
• Momona: 2.6 gram
• ʻO Vitamin C: 18% o ka Reference Daily Intake (RDI)
• Wikamina A: 6% o ka RDI
• ʻO ka Vitamin B6: 7% o ka RDI
• Makanekiuma: 21% o ka RDI
• Hao: 13% o ka RDI
• Phosphorous: 8% o ka RDI
• Kiniki: 7% o ka RDI
• Pālima: 5% o ka RDI
• Kalipuna: 3% o ka RDI

ʻO Kiwano melon ka mea nui i loko o ka wai a haʻahaʻa haʻahaʻa i nā calorie, carbs, a me ka momona. Ma kahi o 16% o kāna mau calorie mai ka protein - kahi kiʻekiʻe loa e hoʻohālikelike ʻia i nā hua ʻē aʻe.

ʻO kēia ka hoʻokaʻa ʻana pono o ka nutrient i mea e kūpono ai ka melo kiwano no nā hoʻolālā papaʻai like ʻole.

Hōʻuluʻulu Manaʻo Kiwano melon he nui nā wikamina a me nā minelala e pono ai ke olakino maikaʻi loa. He haʻahaʻa iki ia i nā calories, akā - no kahi hua - kiʻekiʻe i ka protein.

2. Hāʻawi i kekahi mau Antioxidant Paha

ʻAʻole momona wale ʻo Kiwano melon akā hāʻawi pū kekahi i kekahi mau antioxidant ikaika - ʻo ka hapa nui o lākou nā meaola ponoʻī.

Loaʻa nā Antioxidant i kekahi mau meaʻai e hiki ke pale aku i ka hōʻino ʻana o ke kelepona i hoʻokumu ʻia e ke koʻikoʻi oxidative i kou kino.

ʻOiai he hopena maʻamau nā hopena o ka oxidative o ka metabolism kanaka, hiki i ka nui o nā ʻino oxidative ke hopena i ka mumū a hoʻopilikia i ka hana pūnaewele i ka manawa.

Hiki iā ʻoe ke hōʻemi i kēia pohō hiki i ka hāʻawi ʻana i kou kino i kahi lako kūpono o nā meaʻai waiwai antioxidant e like me kiwano melon.

ʻO nā antioxidant nui i ke kiwano melon he wikamina C, wikamina A, zinc, a me ka lutein. Hoʻohui pū kēia mau meaola i ka hoʻoliʻiliʻi a me ka pale ʻana i nā maʻi maʻi mau, e like me ka maʻi kō, ka maʻi puʻuwai, a me kekahi ʻano o ka maʻi ʻaʻai (,,, 4).

Eia kekahi, ʻo nā hua i ʻai ʻia i loaʻa i loko o ka pulp o ka huaʻai e hāʻawi i ka wikamina E - kahi huaʻai ʻē aʻe me nā waiwai antioxidant (5).

Hōʻuluʻulu Manaʻo Kiwano melon a me kona ʻanoʻano he mau antioxidants, me zinc, lutein, a me nā huaora A, C, a me E.

3. Paipai i ke olakino hana ʻana o ke koko ʻula

Kiwano melon kahi kumu hao maikaʻi a hāʻawi i kahi 13% o kāu mau pono i kēlā me kēia lā ().

Mālama nā hunaola ʻulaʻula i kahi waiwai hao i kapa ʻia hemoglobin, i hoʻohana ʻia e lawe i ka oxygen ma o kou kino.

No laila, pono ka lawa pono o ka haoʻai pono no kou kino e hoʻohua i nā hunaola koko ʻulaʻula kūpono no ka oxygenation kūpono ().

ʻO nā kumu mea kanu o ka hao - e like me kiwano melon - loaʻa kahi ʻano o ka mineral i kapa ʻia he hao non-heme. ʻAʻole hiki ke hoʻopili maikaʻi ʻia kēia palapala e like me ka hao mai nā kumuwaiwai holoholona.

Eia naʻe, ʻo ka hoʻopili ʻana i ka hao non-heme me ka wikamina C e hoʻonui i ka nui o ka lawe ʻana ().

Coincidentally, kiwano melon hoʻolako i ka nui nui o ka wikamina C pū kekahi. Hiki i kēia ke hoʻomaikaʻi i ka lawe ʻana o ka hao ma loko o ka hua, e ʻoi aku ka maikaʻi no ke kākoʻo ʻana i ka hana ʻana o ke koko a me ka lawe ʻana i ka oxygen.

Hōʻuluʻulu Manaʻo Kiwano melon kahi kumu maikaʻi o ka hao a me ka wikamina C. Hoʻolālā kēia mau meaola i ka hana pono ʻana o hemoglobin i nā hunaola ʻulaʻula, e pono ai no ka lawe oxygen.

4. Paipai i ke kaohi kō kō

Loaʻa i kahi meli Kiwano melon kahi papa kuhikuhi glycemic haʻahaʻa, ʻo ia hoʻi ʻaʻole ia e kumu i ka piʻi nui o ke kō kō ma hope o kāu ʻai ʻana.

Hoʻohui ʻia, waiwai nui ia o ka magnesium - he mineral i pili pono i ka metabolism o ka glucose (kō) a me ka insulin ().

Ua ʻike ʻia kahi noiʻi liʻiliʻi i lawe ʻia ka kiwano melon e hoʻoliʻiliʻi nui i ke kō kō i nā ʻiole diabetic akā ʻaʻole naʻe i nā holoholona me nā pae kō kō maʻamau ().

ʻO ka mea hope loa, pono e noiʻi hou e ʻike inā pili ke kiwano melon i ke kō kō i nā kānaka.

Hōʻuluʻulu Manaʻo Kiwano melon mea haʻahaʻa-glycemic a loaʻa nā mea pono e pono ai no ke kō a me ka insulina pono. Hōʻike kekahi noiʻi noiʻi holoholona he pono paha ia no ka mālama ʻana i ke kō kō. Eia nō naʻe, e hōʻoiaʻiʻo ʻia kēia i nā noiʻi kanaka.

5. Kākoʻo i ka Hydration kūpono

Manaʻo pinepine ʻia ka wai wale nō me ka hydration. Eia nō naʻe, pono nā electrolytes - e like me ka potassium, magnesium, a me ka sodium - pono no ka mālama ʻana i ke kūlana wai olakino ().

Hana ʻia ʻo meli Kiwano ma kahi o 88% wai a loaʻa nā carbs a me nā electrolytes - e pono ai no ka hoʻonui ʻana i ka hydration ().

ʻO ka meaʻai māmā i nā hua e like me ke kiwano melon i kahi lā wela o ke kauwela a ma hope paha o ka hoʻoikaika ikaika hiki ke kōkua iā ʻoe e hoʻomāhuahua a hoʻomaʻemaʻe maikaʻi ʻia i ka lā holoʻokoʻa.

Hōʻuluʻulu Manaʻo He wai kiʻekiʻe ko Kiwano melon a hāʻawi i kekahi mau electrolytes e pono ai no ka noho hydrated.

6. Hiki ke hoʻomaikaʻi i ke ʻano

Kiwano melon he magnesium a me kiniki - ʻelua mau minelala e pili pono ana i ke olakino noʻonoʻo a me ka mālama ʻana o ka lolo maikaʻi.

Pili pū ka magnesium a me ka zinc i ka hana ʻana i nā neurotransmitters e hoʻopili i ka naʻau a pili i kekahi mau maʻi e pili ana i ke ʻano, e like me ke kaumaha a me ka hopohopo ().

Ua loiloi hoʻokahi kahi noiʻi i ka hoʻohana ʻana o ka makanekiuma no ka mālama ʻana i ke kaumaha kaumaha a me nā maʻi pīhoihoi ma 126 poʻe. ʻO ka poʻe i loaʻa ka magnesium i hōʻike i nā hoʻomaikaʻi koʻikoʻi i kā lākou mau ʻōuli ().

Ma ke ʻano holoʻokoʻa, pono ka noiʻi hou e hoʻomaopopo pono i ka hana o ka magnesium a me ka zinc i ka hoʻomaikaʻi ʻana i ke ʻano a i ʻole ka pale ʻana a me ka mālama ʻana i ke kaumaha, akā ʻo ka ʻai ʻana i nā meaʻai momona me nā mineral e like me ke kiwano melon ʻoiaʻiʻo ʻaʻole hiki ke ʻeha.

Hōʻuluʻulu Manaʻo Kiwano melon he mau minelala i pili i ka hana ʻana o nā neurotransmitters e hoʻoponopono i ka naʻau.

7. Nā pono kūpono e aʻe

ʻO ka noiʻi e nānā pono ʻana i ka hopena o ke kiwano melon i ke olakino ka liʻiliʻi. Eia nō naʻe, kaulana ka nui o nā huaora i loaʻa i loko no ke kākoʻo ʻana i nā ʻōnaehana o kou kino ma nā ʻano ʻē aʻe:

• Kākoʻo i ke olakino iwi: Hāʻawi ʻo Kiwano melon i nā meaola e kākoʻo i ka hana hou ʻana o ka iwi a me ka mālama ʻana i ka ikaika o ka iwi, e like me ka magnesium, ka wikamina C, a me ka zinc (,).
• Paipai i ka ʻili olakino: Hiki i ka wikamina C a me ka wai i ke kiwano melon ke kākoʻo i ka hana collagen, hoʻōla i ka ʻeha, a me ka pale ʻana mai ka pōʻino o ka lā (,).
• Paipai i ke olakino puʻuwai: Kiwano melon kahi waiwai nui o ka magnesium a me ka potassium. Hiki i kēia mau minelala ke hōʻemi i ka mumū, pale i ka hōʻiliʻili ʻia ʻana o ka plake arterial, a kōkua i ka mālama ʻana i ke kaomi koko ().
• Hoʻoikaika i ka pale kaua: Hāʻawi pū ʻo Kiwano melon i nā meaola he nui e pono ai no kahi ʻōnaehana pale ola olakino, e like me ka wikamina C, zinc, iron, a me ka magnesium (,,).

ʻOiai ʻo ke kiwano melon he nui nā meaola nui, ʻaʻohe mea ʻai e paʻa ke kī i ke olakino maikaʻi loa.

E noʻonoʻo e pili ana i ka melo kiwano me nā meaʻai momona āpau e loaʻa ai ka pōmaikaʻi nui loa mai kāu papaʻai.

Hōʻuluʻulu Manaʻo ʻO nā mea momona i loaʻa i ke kiwano melon he mau mea pāʻani i ke kākoʻo ʻana i kāu ʻōnaehana pale, ka puʻuwai, ka ʻili, a me nā iwi.

Pehea e ʻai ai

I ka nānā mua ʻana, ʻike ʻia kahi melo kiwano mamao loa mai ka ʻai ʻana. I ka ʻoiaʻiʻo, me he mea lā he mea hou aku ia ma kahi ākea ma mua o kahi hua.

Mānoanoa ka ʻaoʻao i waho a uhi ʻia me nā kui liʻiliʻi. Ma mua o ka pala ʻana, ʻōmaʻomaʻo ka hua, akā i ka wā e oʻo ai, lilo ia i mea ʻalani momona o ka ʻalani.

ʻOiai ka ʻai o ka ʻili, paʻa ka hapa nui o ka poʻe i ka ʻai ʻana i ka ʻiʻo gooey o loko, i piha i nā hua. ʻAi ka hapa nui i nā ʻanoʻano, ʻoiai ka nui o ka nui i mea paʻakikī iā lākou e hemo mai ka pulp.

Inā ʻaʻa ʻoe e ʻai i ka ʻili, e ʻoki mua i nā kui.

Mālie ka ʻono o ke kiwano melon a ʻono iki. ʻIno like ia me kona ʻohana pili, ka kukama. Ke pala loa, hiki paha iā ʻoe ke kuhi i kahi ʻala o ka ʻala maiʻa, pū kekahi.

ʻO ke ala maʻalahi e ʻai i ke melo kiwano e ʻoki a wehe a puna pono i ka pulp mai ka ʻili. Hoʻohui kekahi poʻe i kahi paʻakai a kō paha e hoʻonui ai i kona ʻono. ʻAi ʻai ʻia a kuke paha.

Inā ʻoe e noʻonoʻo ana i ka hana, hiki iā ʻoe ke hoʻohui i ka pulp i nā mea leʻaleʻa a hoʻohana paha ia mea i luna o ka yogurt, granola, a i ʻole ka ice cream sundae. Hana ia i kahi mea ʻono ʻono i nā sausa a me nā lole.

Hōʻuluʻulu Manaʻo ʻO ke ala maʻalahi e ʻai ai i ke kiwano e ʻoki a wehe a puna i ka ʻai. Hiki ke hoʻohana ʻia ia i nā mea leʻaleʻa a i luna o ka yogurt, cereal, a me nā kalima.

Ka Laina Lalo

ʻO Kiwano melon kahi hua laha, mai ʻApelika mai, e hāʻawi nei i nā pono olakino ma muli o kāna waiwai momona.

Uhi ʻia kona ʻalani ʻalani ʻeleʻele i nā kui, kahi hiki ke hoʻoweliweli iā ia. Eia nō naʻe, maʻalahi ka ʻai ʻana e like me ka maʻalahi o ka ʻoki ʻana a wehe i ka palaʻa. Hiki iā ʻoe ke hoʻohana i ka ʻili me kahi ipu lawelawe.

Inā ʻoe e ʻimi i kahi ala hou e kāwili ai i kāu pāʻani hua, he kiʻina momona a momona ka kiwano melon.