ʻO nā pōmaikaʻi olakino 9 kiʻekiʻe loa o ka ʻai ʻana i ka melemele

Anter

• 1. Kōkua iā Hydrate ʻoe
• 2. Aia nā huaʻai a me nā hui kanu pono
• ʻO Wikamina C
• ʻO Carotenoids
• Lycopene
• ʻO Cucurbitacin E.
• 3. Loaʻa nā hui e kōkua ai i ka pale ʻana i ka maʻi ʻaʻai
• 4. Hiki ke hoʻomaikaʻi i ke olakino puʻuwai
• 5. Mei Ka Hoʻohauna Lalo Maʻi a me ke Kino ʻUmi
• 6. Hiki ke kōkua i ka pale ʻana i ka degeneration Macular
• 7. Hiki ke kōkua i ke hōʻoluʻolu i ka ʻehaʻeha o ka mākala
• 8. Maikaʻi no ka ʻili a me ka lauoho
• 9. Hiki ke hoʻomaikaʻi i ka ʻai
• Ka Laina Lalo
• Pehea e ʻoki ai: Mākala

ʻO Watermelon kahi hua ʻono a hōʻoluʻolu hoʻi he mea maikaʻi nāu.

Loaʻa iā ia he 46 wale nō calories i kēlā me kēia kīʻaha akā kiʻekiʻe i ka wikamina C, ka wikamina A a me nā mea kanu olakino maikaʻi.

Eia nā pono olakino 9 kiʻekiʻe loa o ka ʻai ʻana i ka melemona.

1. Kōkua iā Hydrate ʻoe

ʻO ka wai inu kahi ala nui e mālama i kou kino i ka wai.

Eia nō naʻe, hiki ke kōkua i ka ʻai ʻana i nā meaʻai me kahi wai kiʻekiʻe. ʻO ka mea e hoʻoliʻiliʻi ai, ʻo ka waika he 92% wai ().

He aha hou aʻe, ʻo kahi kiʻekiʻe o ka wai kahi o nā kumu e kōkua ai nā hua a me nā mea kanu iā ʻoe e piha.

ʻO ka hui pū ʻana o ka wai a me ka fiber ʻo ia hoʻi ke ʻai nei ʻoe i kahi nui o nā meaʻai me ka nui ʻole o nā calorie.

Hōʻuluʻulu Manaʻo He wai kiʻekiʻe ko Watermelon. Hana ia i ka hydrating a kōkua iā ʻoe e piha.

2. Aia nā huaʻai a me nā hui kanu pono

Ma kahi o nā hua e hele, ʻo ka melemona kekahi o nā mea haʻahaʻa loa - he 46 wale nō calories i kēlā me kēia kīʻaha (154 gram). ʻOi aku ka haʻahaʻa ma mua o nā hua kō-haʻahaʻa e like me nā hua (2).

Hoʻokahi kīʻaha (154 gram) o ka melelu he nui nā meaola ʻē aʻe pū kekahi, e pili ana i kēia mau huaora a me nā minelala.

• ʻO Vitamin C: 21% o ka Reference Daily Intake (RDI)
• Wikamina A: 18% o ka RDI
• Pālima: 5% o ka RDI
• Makanekiuma: 4% o ka RDI
• ʻO nā wikamina B1, B5 a me B6: 3% o ka RDI

He kiʻekiʻe hoʻi ʻo Watermelon i nā carotenoids, me beta-carotene a me lycopene. Hoʻohui, loaʻa iā ia ka citrulline, kahi waikawa amino koʻikoʻi.

Eia kahi hiʻohiʻona o nā mea nui antioxidant nui o ka watermelon:

ʻO Wikamina C

ʻO ka Wikamina C kahi mea kōkua e pale i ka hōʻino ʻana o ka cell mai nā radical free.

ʻO Carotenoids

ʻO ka Carotenoids kahi papa o nā mea kanu i hoʻohui pū ʻia me alpha-carotene a me beta-carotene, i hoʻohuli ʻia e kou kino i ka huaora A.

Lycopene

ʻO Lycopene kahi ʻano o ka carotenoid ʻaʻole e loli i ka wikamina A. Hāʻawi kēia antioxidant mana i kahi kala ʻulaʻula i nā mea kanu mea kanu e like me nā ʻōmato a me ka wai wai a pili i nā pono olakino he nui.

ʻO Cucurbitacin E.

ʻO Cucurbitacin E kahi mea kanu me ka antioxidant a me nā hopena anti-inflammatory. ʻO ka melon ʻawaʻawa, kahi ʻohana o ka wai wai, ʻoi aku ka nui o ka cucurbitacin E.

Hōʻuluʻulu Manaʻo ʻO Watermelon kahi hua liʻiliʻi-calorie kiʻekiʻe i loko o kekahi mau mea momona, keu hoʻi ʻo carotenoids, vitamini C a me cucurbitacin E.

3. Loaʻa nā hui e kōkua ai i ka pale ʻana i ka maʻi ʻaʻai

Ua aʻo nā kānaka noiʻi i ka lycopene a me nā mea kanu mea kanu ʻē aʻe i loko o ka melemona no ko lākou hopena anti-cancer.

ʻOiai pili ʻia ka ʻai ʻana o ka lycopene me kahi makaʻu haʻahaʻa o kekahi ʻano maʻi ʻaʻai, ua huikau nā hopena o ka hoʻopaʻa haʻawina. ʻO ka loulou ikaika loa i kēia manawa aia ma waena o lycopene a me nā maʻi ʻino o ka ʻōnaehana digestive ().

ʻIke ʻia e hoʻēmi i ka maka maʻi ʻaʻai ma ka hoʻohaʻahaʻa ʻana i ka ulu o ka like me ka insulin (IGF), kahi protein i pili i ka mahele o ka cell. Pili nā pae kiʻekiʻe IGF i ka maʻi ʻaʻai ().

Eia hou, ua ʻimi ʻia ka cucurbitacin E no kona hiki ke kāohi i ka ulu ulu (,).

Hōʻuluʻulu Manaʻo Ua aʻo ʻia kekahi mau mea hoʻohui i loko o ka wai, me ka cucurbitacin E a me ka lycopene, no ko lākou hiki ke pale aku i ka maʻi ʻaʻai, ʻoiai ua huikau nā hopena noiʻi.

4. Hiki ke hoʻomaikaʻi i ke olakino puʻuwai

ʻO ka maʻi puʻuwai ke kumu nui o ka make ma ka honua holoʻokoʻa ().

ʻO nā kumu ola, e like me ka papaʻai, hiki ke hoʻohaʻahaʻa i kou makaʻi o ka puʻuwai puʻuwai a me ka hahau ʻana ma o ka hōʻemi ʻana i ke koko a me nā kiʻekiʻe kolesterol.

He mau pono kikoʻī kekahi i loko o ka wai wai i ke olakino puʻuwai.

Hōʻike nā noiʻi e hiki i ka lycopene ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kōkōlika a me ke koko Hiki iā ia ke kōkua i ka pale ʻana i ka hōʻino oxidative i ka kolesterol ().

Wahi a nā noiʻi i loko o nā wahine momona, nā wahine postmenopausal a me nā kāne Finnish, hiki i ka lycopene ke hōʻemi i ka ʻoʻoleʻa a me ka mānoanoa o nā paia artery (,).

Aia i loko o Watermelon ka citrulline, kahi amino acid i hiki ke hoʻonui i nā pae nitric oxide i ke kino. Kōkua ka Nitric oxide i kāu mau kīʻaha koko e hoʻonui, kahi e hoʻohaʻahaʻa i ke kaomi koko ().

ʻO nā huaora a me nā minelala ʻē aʻe i loko o ka wai wai maikaʻi kekahi no kou puʻuwai. Hoʻopili kēia i nā huaora A, B6, C, magnesium a me potassium ().

Hōʻuluʻulu Manaʻo ʻO Watermelon kekahi mau mea olakino naʻau, e like me ka lycopene, citrulline a me nā huaora a me nā minelala ʻē aʻe.

5. Mei Ka Hoʻohauna Lalo Maʻi a me ke Kino ʻUmi

ʻO ka hoʻowahāwahā kahi kī nui o nā maʻi maʻi mau.

Hiki paha i ka Watermelon ke kōkua i ka hoʻohaʻahaʻa ʻana i ka hoʻowahāwahā a me ka hōʻino ʻana o ka oxidative, no ka mea waiwai ia i ka anti-inflammatory antioxidants lycopene a me ka wikamina C ().

I loko o kahi noi 2015, ua hānai ʻia nā ʻiole lab i hānai ʻia i ka paila wai e hoʻopiha i kahi papaʻai pono ʻole. Hoʻohālikelike ʻia i ka pūʻulu kaohi, hoʻomohala lākou i nā pae haʻahaʻa o ka marker inflammatory C-reactive protein a me ka liʻiliʻi o ke koʻikoʻi oxidative ().

I loko o kahi loiloi mua, hāʻawi ʻia nā kānaka i ka wai kōmato waiwai waiwai lycopene me ka hoʻohui ʻia ka wikamina C. Ma ke ʻano holoʻokoʻa, iho i lalo nā māka o ke kuni a piʻi aʻe nā antioxidant. Loaʻa i ka Watermelon ka lycopene a me ka huaora C ().

Ma ke ʻano he antioxidant, hiki i ka lycopene ke kōkua i ke olakino lolo. ʻO kahi laʻana, kōkua paha ia e hoʻolohi i ka hoʻomaka a me ka holomua o ka maʻi o Alzheimer (12).

Hōʻuluʻulu Manaʻo ʻO Lycopene a me ka wikamina C he mau anti-inflammatory anti-inflammatory i loaʻa i ka melemona. Hoʻopili ka līlū i nā maʻi maʻi he nui.

6. Hiki ke kōkua i ka pale ʻana i ka degeneration Macular

Loaʻa ʻo Lycopene i nā ʻāpana he nui o ka maka kahi e kōkua ai ia e pale aku i ka hōʻino ʻana o ka oxidative a me ka mumū.

Hiki iā ia ke pale aku i ka degeneration macular e pili ana i ka makahiki (AMD). He pilikia maka maʻamau kēia e hiki ai ke makapō i nā mākua ().

ʻO ka hana a Lycopene ma ke ʻano he antioxidant a me anti-inflammatory compound hiki ke pale aku iā AMD mai ka hoʻomohala ʻana a me ka hōʻino ʻana.

No ka ʻike hou aku e pili ana i ka mea e mālama pono ai i kou mau maka, e noʻonoʻo e heluhelu i ka 9 ʻO nā mea nui loa ka Vitamin no ka Health Health.

Hōʻuluʻulu Manaʻo Hiki i ka Lycopene ke kōkua i ka mālama pono ʻana o nā maka a pale aku i nā degeneration macular e pili ana i ka makahiki (AMD) mahalo i nā ʻano antioksidant a me anti-inflammatory.

7. Hiki ke kōkua i ke hōʻoluʻolu i ka ʻehaʻeha o ka mākala

ʻO Citrulline, kahi amino acid i loko o ka waika, hiki ke hoʻēmi i ka ʻehaʻeha o nā mākala. Loaʻa iā ia ma ke ʻano he waihona.

ʻO ka mea e mahalo ai, ʻike ʻia ka wai melemona e hoʻomaikaʻi i ka lawe ʻana o citrulline.

Hāʻawi kahi haʻawina liʻiliʻi i nā mea haʻuki i ka wai wai melemele, ka wai wai melemona i kāwili ʻia me ka citrulline a i ʻole ka inu citrulline. Ua alakaʻi nā mea inu wai ʻelua i ka ʻeha o ka mākala a me ka hōʻemi wikiwiki ʻana o ka puʻuwai, ke hoʻohālikelike ʻia i ka citrulline nona iho ().

Ua alakaʻi pū kekahi nā mea noiʻi i kahi hoʻokolohua-paipu hoʻowalewale, e ʻimi nei i ka lawe ʻana o citrulline. Hōʻike kā lākou mea i loaʻa ka hopena o ka lawe ʻana o ka citrulline i ka wā e hoʻopau ʻia ai ma ke ʻano he wai o ka wai o ka wai.

Ua nānā pū kekahi nā noiʻi ʻē aʻe i ka hiki o citrulline e hoʻomaikaʻi i ka hoʻomanawanui hoʻoikaika kino a me ka hana.

I kēia manawa, ʻaʻole e hoʻomaikaʻi ka citrulline i ka hana hoʻoikaika kino i nā kālā i aʻo ʻia, akā he wahi ia o ka hoihoi noiʻi ().

Hōʻuluʻulu Manaʻo Loaʻa ka wai o Watermelon i kahi mea inu hoʻōla ma hope o ka hoʻoikaika kino. He kuleana ʻokoʻa ʻo Citrulline no ka hopena o ka hōʻoluʻolu ʻana i ka ʻehaʻeha o nā mākala.

8. Maikaʻi no ka ʻili a me ka lauoho

ʻElua mau huaora i loko o ka wai wai - A a me C - mea nui no ke olakino a me ka lauoho.

Kōkua ka Wikamina C i kou kino e hana i collagen, kahi protein e mālama ai i kou ʻili a ikaika hoʻi i kou lauoho.

He mea nui ka wikamina A no ka ʻili olakino ʻoiai kōkua ia i ka hana a hoʻoponopono ʻana i nā hunaola o ka ʻili. Me ka lawa ʻole o ka wikamina A, hiki i kou ʻili ke nānā maloʻo a me ka flaky.

Hiki pū i ka lycopene a me ka beta-carotene ke kōkua i ka pale ʻana i kou ʻili mai ka lā i ka lā.

Hōʻuluʻulu Manaʻo ʻO kekahi mau mea momona i loko o ka wai wai maikaʻi no kou lauoho a me kou ʻili. Kōkua kekahi i ka mālama ʻana i ka ʻili ʻoiai pale kekahi i ka pale lā.

9. Hiki ke hoʻomaikaʻi i ka ʻai

Aia i loko o Watermelon ka nui o ka wai a me kahi liʻiliʻi o ka fiber - he mea nui ia a ʻelua no ka digestion olakino.

Hiki i ka pulupulu ke hāʻawi i ka nui no kāu pahu, ʻoiai ka wai e kōkua i ka mālama pono ʻana i kāu tract digestive.

ʻO ka ʻai ʻana i ka wai a me nā hua momona a me nā mea momona, me ka wai ʻiʻo, hiki ke kōkua maikaʻi loa no ka hāpai ʻana i ka neʻe ʻana o ka ʻōpū.

Hōʻuluʻulu Manaʻo He mea nui ka fiber a me ka wai no ka digestion olakino. Aia i loko o Watermelon nā mea ʻelua.

Ka Laina Lalo

ʻO Watermelon kahi hua olakino kupaianaha. Loaʻa iā ia kahi kiʻekiʻe o ka wai a hāʻawi i nā mea pono ʻē aʻe he nui, e like me ka lycopene a me ka wikamina C.

ʻO ka manaʻo o kēia mau mea momona ʻaʻole wale ka melemona i kahi mea hoʻohaʻahaʻa haʻahaʻa-calorie maikaʻi - maikaʻi loa nō hoʻi ia no kou olakino.

Pehea e ʻoki ai: Mākala