Mākala 101: Nā Mea Pono Nutr a me nā Pono Ola

Anter

• ʻOiaʻiʻo Nutr
• Kālika
• Nā olonā
• Pehea e ʻoki ai: Mākala
• Nā wikamina a me nā minelala
• Pākuʻi Mea kanu ʻē aʻe
• ʻO Citrulline
• Lycopene
• Nā Pōmaikaʻi olakino o Watermelons
• Kaomi Koko Lalo
• Hoʻemi ʻia ke kūpaʻa ʻo Insulin
• Hoʻoemi i ka ʻehaʻeha o ka mākala ma hope o ka hoʻoikaika kino
• Nā hopena maikaʻi ʻole
• ʻAhaʻi ʻaʻano
• Nā FODMAP
• Ka Laina Lalo

ʻO ka meli (Citrullus lanatus) he hua nui a ʻono hoʻi mai ʻApelika hema mai. Pili ia i ka cantaloupe, zucchini, ʻumeke, a me ka kukama.

Hoʻopiha ʻia ʻo Watermelon me ka wai a me nā meaʻai, loaʻa he kakaikahi loa nā calories, a ʻoluʻolu hoʻi ia.

ʻO ka mea hou aku, he kumuʻai maikaʻi ia o nā citrulline a me nā lycopene, ʻelua mau mea kanu mea kanu ikaika.

Loaʻa paha i kēia melon momona kekahi mau pono olakino, e like me ke kahe o ke koko, hoʻomaikaʻi i ka ʻike insulin, a hoʻemi i ka ʻehaʻeha o nā mākala.

ʻOiai e ʻai nui ʻia nā meleki i nā mea hou, hiki iā lākou ke hoʻopaʻa ʻia, hana ʻia i wai, a i ʻole hoʻohui ʻia i nā mea leʻaleʻa.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka melemona.

ʻOiaʻiʻo Nutr

ʻO Watermelon ka hapa nui o ka wai (91%) a me nā carbs (7.5%). Hāʻawi ʻia ʻaʻole kokoke i kahi protein a momona paha a haʻahaʻa loa i nā calories.

ʻO nā huaora i 2/3 kīʻaha (100 gram) o ka melemele maka ():

• Kalepona: 30
• Wai: 91%
• Kumuʻiʻo: 0.6 gram
• Kāpena: 7.6 gram
• Kō: 6.2 gram
• Puluniu: 0.4 gram
• Momona: 0,2 gram

Kālika

Aia i loko o Watermelon 12 mau kalima o nā carbs ma ke kīʻaha (152 gram).

ʻO nā kōkō ka nui o nā sugars maʻalahi, e like me ka glucose, fructose, a me ka sukrosa. Hāʻawi pū kekahi Watermelon i kahi fiber liʻiliʻi.

ʻO ka papa kuhikuhi glycemic (GI) - kahi ana o ka wikiwiki o nā meaʻai e hāpai i nā kiʻekiʻe o ke kō i ke kō ma hope o ka ʻai ʻana - mai nā waipuna mai 72-80, kiʻekiʻe (2).

Eia nō naʻe, ʻoi aku ka haʻahaʻa o kēlā me kēia lawelawe ʻana o ka wai melemele i nā carbs, no laila ʻaʻole pono ka hopena o ka ʻai ʻana i ka pae kō kō.

Nā olonā

ʻO Watermelon kahi kumu maikaʻi ʻole o ka fiber, e hāʻawi ana i ka 0.4 mau gram wale nō no 2/3 kīʻaha (100 gram).

Eia nō naʻe, ma muli o kāna ʻikepili fructose, manaʻo ʻia he kiʻekiʻe ia i nā FODMAPs, a i ʻole nā ​​huehue momona liʻiliʻi paʻa paʻa ().

ʻO kaʻai ʻana i nā nui o nā fructose hiki ke hoʻonāukiuki i nā ʻōuli digestive maikaʻi ʻole i loko o kēlā me kēia kanaka i hiki ʻole ke hoʻopau pono iā lākou, e like me nā mea me nā malabsorption fructose ().

Haʻahaʻa ʻo Watermelon i nā kalory a me nā fiber a ʻo ka hapa nui o ka wai a me nā kō māmā. Aia pū kekahi me FODMAP, i kumu e pilikia ai ka digestive i kekahi poʻe.

Pehea e ʻoki ai: Mākala

Nā wikamina a me nā minelala

ʻO Watermelon kahi kumu maikaʻi o ka wikamina C a me kahi kumu kūpono o kekahi mau huaora a me nā minelala.

• Wikamina C. Pono kēia antioxidant no ke olakino o ka ʻili a me ka hana pale (,).
• Pāpaʻakai. He mea nui kēia mineral no ka kaohi o ke kaomi koko a me ke olakino puʻuwai ().
• Keleawe. ʻOi aku ka nui o kēia mineral i nā meaʻai mea kanu a nele pinepine i ka papa komohana ().
• Wikamina B5. ʻIke pū ʻia hoʻi me ka waikawa pantothenic, ʻike ʻia kēia wikamina ma kahi o nā meaʻai āpau i kekahi nui.
• Wikamina A. Aia i loko o Watermelon ka beta carotene, hiki i kou kino ke lilo i huaora A.

ʻO Watermelon kahi kumu maikaʻi o ka wikamina C a loaʻa nā helu kūpono o ka potasiuma, keleawe, huaʻai B5, a me ka wikamina A (mai ka beta carotene).

Pākuʻi Mea kanu ʻē aʻe

ʻO Watermelon kahi kumu maikaʻi ʻole o nā antioxidant i hoʻohālikelike ʻia i nā hua ʻē aʻe ().

Eia nō naʻe, waiwai ia i ka citrulline amino acid a me ka lycopene antioxidant, i loaʻa nā keu he nui no ke olakino (10).

ʻO Citrulline

ʻO Watermelon ka waiwai waiwai i ʻike nui ʻia o ka citrulline amino acid. Loaʻa ka nui loa i ka ʻili keʻokeʻo e hoʻopuni ana i ka ʻiʻo (,, 12).

I loko o kou kino, hoʻololi ʻia ka citrulline i loko o ka arginine amino acid pono.

He mea nui nā citrulline a me ka arginine i ka synthesity o nitric oxide, i kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko ma o ka hoʻoulu ʻana a me ka hoʻomaha ʻana i kāu mau kīʻaha koko ().

He mea nui ka Arginine no nā ʻōhua he nui - e like me kou mau māmā, nā puʻupaʻa, ke ake, a me nā ʻōnaehana pale a me nā hānau hou - a ua hōʻike ʻia e kōkua i ka hōʻeha ʻana i ka ʻeha (,,).

Nānā nā noiʻi he wai maikaʻi ka wai melemona i ka citrulline a hiki ke hoʻonui i nā kiʻekiʻe o ke koko o nā citrulline a me nā arginine nui (,, 18).

ʻOiai ʻo ka melemona kekahi o nā kumu kūʻai maikaʻi loa o ka citrulline, pono ʻoe e ʻai ma kahi o 15 mau kīʻaha (2.3 kg) i ka manawa hoʻokahi e hālāwai me ka Reference Daily Intake (RDI) no ka arginine ().

Lycopene

ʻO Watermelon ke kumu hou o ka lycopene i ʻike nui ʻia, kahi antioksidant mana no kona kala ʻulaʻula (,,, 23).

ʻO ka ʻoiaʻiʻo, ʻo ka wai ʻiʻo hou kahi kumu ʻoi aku ka maikaʻi o ka lycopene ma mua o nā ʻōmato ().

Hōʻike nā noiʻi kanaka he maikaʻi ka wai o ka wai wai i ka hāpai ʻana i nā kiʻekiʻe o ke koko o nā lycopene a me beta carotene ().

Hoʻohana kou kino i ka lycopene i kekahi ʻano e hana i ka beta carotene, a laila hoʻohuli ʻia i wikamina A.

ʻO Watermelon kahi kumu maikaʻi o ka citrulline amino acid a me ka lycopene antioxidant, kahi mea nui i kou kino.

Nā Pōmaikaʻi olakino o Watermelons

Pili nā Watermelons a me kā lākou wai i kekahi mau pono olakino.

Kaomi Koko Lalo

ʻO ke kahe koko kiʻekiʻe kahi pilikia nui loa no ka maʻi maʻi mau a me ka make ʻelemakule ().

ʻO Watermelon kahi kumu maikaʻi o citrulline, i hoʻohuli ʻia i arginine i kou kino. Kōkua kēia mau amino ʻelua i ka hana nitric oxide.

ʻO Nitric oxide kahi mole kinoea e hiki ai i nā mākala liʻiliʻi a puni i kou mau kīʻaha koko e hoʻomaha a ākea. ʻO kēia ke alakaʻi i kahi hōʻemi o ke kaomi koko ().

ʻO ka hoʻopili ʻana me ka melemona a i ʻole kona wai e hoʻoliʻiliʻi ai i ke kahe o ke koko a me ka ʻoʻoleʻa arterial i ka poʻe me ke koko kiʻekiʻe (,,,).

Hoʻemi ʻia ke kūpaʻa ʻo Insulin

ʻO ka insulin ka hormone nui i loko o kou kino a pili i ka kaohi kō kō.

ʻO ke kūpaʻa insulina ke ʻano e kūpaʻa ai kāu mau hunaola i nā hopena o ka insulin. Hiki i kēia ke alakaʻi i nā kiʻekiʻe o ke kō i ke kiʻekiʻe a pili i ka maʻi metabolic a me ka maʻi diabetes 2.

Pili ka wai o Watermelon a me ka lawe ʻana i ka arginine me ka hoʻēmi ʻana o ka insulin i kekahi mau haʻawina (,,).

Hoʻoemi i ka ʻehaʻeha o ka mākala ma hope o ka hoʻoikaika kino

ʻO ka ʻeha ʻeha ka hopena maikaʻi i ʻike ʻia o ka hoʻoikaika ikaika.

Ua hōʻike ʻia kahi noiʻi ua maikaʻi ka wai o ka wai wai i ka hoʻoliʻiliʻi ʻana i ka ʻeha ma hope o ka hoʻoikaika kino ().

ʻO ka noiʻi e pili ana i ka wai wai wai (a i ʻole citrulline) a me ka hana hoʻoikaika kino e hāʻawi i nā hopena i hui ʻia. Hoʻokahi hopena i loaʻa ʻole ka hopena, ʻoiai ua nānā kekahi i ka hoʻomaikaʻi ʻana i ka hana i hoʻomaʻamaʻa ʻia - akā ʻaʻole hoʻomaʻamaʻa maikaʻi - nā kānaka (,).

Hiki i ka Watermelon ke hōʻemi i ke kahe o ke koko a me ke kūpaʻa o ka insulin i kekahi poʻe. Pili ʻia ia i ka hoʻēmi ʻia o ka ʻeha ma hope o ka hoʻoikaika kino.

Nā hopena maikaʻi ʻole

ʻAe maikaʻi ʻia ʻo Watermelon e ka hapa nui o ka poʻe.

Eia nō naʻe, hiki ke kumu i nā hopena āpau a i ʻole nā ​​pilikia digestive i kekahi poʻe.

ʻAhaʻi ʻaʻano

Kākaʻikahi ka maʻi ʻaʻai i ka wai a pili pinepine ʻia me ka maʻi kūlohelohe waha i nā kānaka āpau e makaʻala i ka pollen (,).

Pākuʻi ʻia nā ʻōuli me ka maka makaʻu a me ka puʻu, a me ka pehu o nā lehelehe, waha, elelo, puʻu, a me / a pepeiao paha (39).

Nā FODMAP

Aia i loko o Watermelon nā nui o nā fructose kiʻekiʻe, kahi ʻano o ka FODMAP i ʻole piha pono i kekahi poʻe.

Hiki i nā FODMAP e like me fructose ke kumu i nā ʻōnaehana digestive ʻoluʻolu ʻole, e like me ka bloating, gas, cramp ʻōpū, diarrhea, a me ka constipation.

ʻO kēlā me kēia kanaka i maʻalahi i ka FODMAPs, e like me nā mea me ka maʻi huhū huhū (IBS), pono e noʻonoʻo e hōʻalo i nā watermelons.

Kākaʻikahi wale nō ka maʻi ʻaʻai i nā melemona akā aia nō. Aia i loko o kēia hua nā FODMAP, i kumu ʻia nā ʻōuli digestive ʻoluʻolu.

Ka Laina Lalo

ʻO Watermelon kahi hua olakino keu.

Hāpai ʻia me ka citrulline a me ka lycopene, ʻelua mau mea kanu mea kanu ikaika e pili ana i ke kahe o ke koko, hoʻomaikaʻi i ke olakino metabolic, a hoʻemi i ka ʻehaʻeha ma hope o ka hoʻoikaika kino.

ʻO ka mea hou aku, ʻono, ʻono, a ʻūlū ʻia me ka wai, maikaʻi loa no ka mālama ʻana i ka hydration maikaʻi.

No ka hapanui o ka poʻe, ʻo ka watermelon kahi hoʻohui kūpono i kahi papaʻai olakino.