Amakhalori ekhabe ngamagremu ayi-100 we-pulp

Okuqukethwe

Mangaki amakhalori ku-100 amagremu wekhabe
Ukwakheka kwamakhemikhali kwekhabe
- Amavithamini ku-100 g wekhabe
- Amaminerali ku-100 g ye-melon
Inani lokudla okunempilo kwekhabe
Ithebula le-BJU
Umbono wesazi
Imibuzo nezimpendulo ezidumile

Ikhabe liphakeme kangakanani futhi kungenzeka ukuthi ulahlekelwe isisindo ngenxa yalo? Ukudla Okunempilo Eduze Kwami kuphendula le mibuzo kanye nesazi sokudla okunempilo

Amanzi amaningi ezithelweni ezifana nekhabe nekhabe kuwenza abe abasizi abahlukahlukene ukuze bagcine umzimba usesimweni esihle ehlobo.

Ngaphezu kokuthi i-melon isiza ukuzinzisa ibhalansi yamanzi, iqukethe amavithamini nama-microelements adingekayo emzimbeni womuntu. Ngesikhathi esifanayo, isithelo sinokunambitheka okumnandi kanye nenani elincane lamakhalori ngamagremu angu-100 we-pulp.

Mangaki amakhalori ku-100 amagremu wekhabe

Ikhabe elimnandi, nakuba liqukethe ama-carbohydrates amaningi, lisabhekwa njengekhalori eliphansi ngisho nomkhiqizo wokudla wokudla.

Inani lama-calories kukhabe lingahluka kuye ngezinhlobonhlobo. Izinhlobonhlobo "i-Torpedo" iqukethe ama-calories angu-37 ngamagremu angu-100, kuyilapho "i-Agasi" ne-"Kolkhoz Woman" ingaphansi kwekhalori ephezulu - mayelana nama-calories angu-28-30. Lokhu kungu-5% kuphela wokudla komuntu kwansuku zonke. Ungakhohlwa mayelana nokuvuthwa kwekhabe: elivuthiwe, limnandi futhi linekhalori ephezulu.

Okuningi kuncike ohlotsheni lwesithelo. Isibonelo, efomini elomile noma ekheniwe, okuqukethwe kwekhalori kwekhabe kungafinyelela ku-350 kilocalories ngamagremu ayi-100.

Okuqukethwe kwekhalori okumaphakathi kwe-pulp entsha	I-35 kcal
Water	90,15 g

Imbewu ye-melon nayo ihlukaniswa ngokuqukethwe okuphezulu kwamafutha namaprotheni. I-100 g iqukethe ama-calories angu-555. Anamavithamini afanayo nakwekhabe ngokwalo, ngamanani amancane kuphela: B9 noB6, C, A kanye ne-PP (1).

Ukwakheka kwamakhemikhali kwekhabe

Ukwakheka kwamakhemikhali kwezithelo kuncike kakhulu enhlabathini nasezimweni zezulu zokulima, ukunemba kanye nokufika ngesikhathi kokusetshenziswa kombuso wokunisela, ukuqoqwa, inhlangano yombuso wokugcina (2).

Amavithamini ku-100 g wekhabe

Ingxenye eyinhloko yekhabe ngamanzi - cishe ama-90%. Ngaphezu kwalokho, isithelo siqukethe ama-mono- nama-disaccharides, ukulandelela izakhi namavithamini. Ingxenye ebalulekile yokwakheka amavithamini B, athinta kahle ukusebenza kwesimiso sezinzwa. Iningi levithamini B5 - 5 milligrams nge-100 g ye-pulp. Lokhu kungu-4,5% wesidingo sansuku zonke.

Ngaphezu kwaleli qembu, ikhabe liqukethe amavithamini A, C no-E (7% yenani lansuku zonke, 29% yenani lansuku zonke kanye no-1% yenani lansuku zonke, ngokulandelana). Basiza ngezinkinga ngesimo sesikhumba, izinwele nezinzipho, ukuzinzisa isimiso somzimba sokuzivikela ezifweni, futhi bahlanganyele ezinkambisweni zokujwayelekile isimo somzimba jikelele.

I-Vitamin	Ubuningi	Iphesenti Levelu Yansuku zonke
A	67 µg	7%
B1	I-0,04 mg	2,8%
B2	I-0,04 mg	2%
B6	I-0,07 mg	4%
B9	21 µg	5%
E	I-0,1 mg	1%
К	2,5 µg	2%
RR	I-0,5 mg	5%
C	I-20 mg	29%

Amaminerali ku-100 g ye-melon

I-Zinc, insimbi, i-magnesium, i-fluorine, ithusi, i-cobalt - lolu uhlu olungaphelele lwezakhi zokulandelela i-melon ecebile. Lezi nezinye izinto zinomthelela omuhle ekusebenzeni kwamathumbu, zenza isitulo sijwayelekile. Futhi insimbi ekubunjweni iyadingeka kulabo abane-anemia futhi banezinga eliphansi le-hemoglobin egazini.

Mineral	Ubuningi	Iphesenti Levelu Yansuku zonke
Iron	I-1 mg	6%
Sodium	I-32 mg	2%
phosphorus	I-15 mg	1%
magnesium	I-12 mg	3%
i-potassium	I-267 mg	11%
Copper	I-0,04 mg	4%
Zinc	I-0,18 mg	4%

Izinto eziwusizo azitholakali kuphela ku-pulp ye-melon, kodwa nasezimbewu zayo. Futhi banomphumela we-diuretic ne-anti-inflammatory, uthuthukise ukusebenza kwesistimu yenhliziyo. Futhi efomini elomile, zingezengezo ezinhle kakhulu ekudleni okuyinhloko.

Inani lokudla okunempilo kwekhabe

100 amagremu umkhiqizo iqukethe 35 kilocalories. Lokhu kuncane kakhulu, kodwa ngesikhathi esifanayo, ikhabe ligcwele izakhi zokulandelela. Ikhabe liqukethe i-pectin, eyehlisa inani le-cholesterol emzimbeni futhi ithuthukise ukuhamba kwamathumbu (3).

Inkomba ye-glycemic nayo ibalulekile. Le nkomba ibonisa umphumela wokudla emazingeni kashukela egazini. Ku-melon, isilinganiso se-65. Izinhlobo ezimnandi zinenkomba ye-70, lezo ezine-fructose encane - 60-62.

Ithebula le-BJU

Njengasezithelo namajikijolo amaningi, okuqukethwe kwe-carbohydrate ekhabeni kuphakeme izikhathi eziningi kunokuqukethwe amaprotheni namafutha. Kungakho lesi sithelo kufanele singeniswe ngokucophelela ekudleni kwabantu abanenkinga ye-carbohydrate metabolism, abanesifo sikashukela, nalabo abanezifo zepheshana lesisu.

I-Element	Ubuningi	Iphesenti Levelu Yansuku zonke
Amaprotheni	0,6 g	0,8%
Amafutha	0,3 g	0,5%
carbohydrate	7,4 g	3,4%

Amaprotheni ku-100 g wekhabe

Amaprotheni	Ubuningi	Iphesenti Levelu Yansuku zonke
Ama-Amino Acids abalulekile	0,18 g	1%
Ama-amino acid angashintshwa	0,12 g	3%

Amafutha ku-100 g wekhabe

Amafutha	Ubuningi	Iphesenti Levelu Yansuku zonke
Amafutha angagcotshisiwe	0,005 g	0,1%
Amafutha we-Monounsaturated	0 g	0%
Amafutha we-Polyunsaturated	0,08 g	0,2%

Ama-carbohydrate ku-100 g wekhabe

carbohydrate	Ubuningi	Iphesenti Levelu Yansuku zonke
I-fiber ejwayelekile	0,9 g	5%
I-glucose	1,54 g	16%
fructose	1,87 g	4,7%

Umbono wesazi

U-Irina Kozlachkova, isazi sezokudla esiqinisekisiwe, ilungu lenhlangano yomphakathi “Nutritionists of Our Country”:

- Okuqukethwe kwekhalori yekhabe ngokwesilinganiso kungama-35 kcal nge-100 g. Lesi sithelo sinamakhalori ambalwa futhi singaba esinye esikhundleni samaswidi. Ikhabe liqukethe i-fiber yokudla eyenza ukuhamba kwamathumbu kujwayelekile, empeleni ayinawo amafutha ne-cholesterol.

Ikhabe liqukethe i-potassium, i-magnesium, insimbi, i-antioxidants, i-vitamin B6, i-folic acid, kodwa ikakhulukazi i-vitamin C eningi. Ivikela amasosha omzimba wethu futhi isiza ukulwa nezifo ezibangelwa amagciwane. Ku-100 g yalesi sithelo, cishe u-20 mg wevithamini C ingxenye yesithathu yesidingo sansuku zonke.

Imibuzo nezimpendulo ezidumile

Imibuzo ethandwayo iphendulwa ngu-Irina Kozlachkova, isazi sokudla okunomsoco esiqinisekisiwe, ilungu lenhlangano yomphakathi "Nutritsiologists of Our Country".

Ngingakwazi ukudla ikhabe ngenkathi ngidla?

I-melon ingafakwa ngokuphepha kwimenyu yokudla, kodwa ukunamathela emithethweni ethile. Zama ukusebenzisa ikhabe ngosuku lokuzila (isikhathi esingu-1 ngesonto). Hlukanisa ikhabe elilodwa elincane (1,5 kilograms) libe izingxenye ezi-5-6 futhi udle usuku lonke ngezikhathi ezithile, ngaphandle kokukhohlwa amanzi.

Ungaba ngcono kukhabe?

Azilulami kumkhiqizo othize, kodwa kusukela ensaleni yekhalori yansuku zonke. Kodwa, naphezu kokuqukethwe kwekhalori ephansi yalo mkhiqizo, akufanele uyisebenzise kabi. Kungenzeka ukuthi ululame kukhabe uma ulidla ngobuningi noma ulihlanganisa nokunye ukudla okunama-kilojoule amaningi.

Kuzokwaziwa ukuthi ufake ikhabe ekudleni kwakho ukuze lingadali inani elifanayo lekhalori.

Ungakwazi yini ukudla ikhabe ebusuku?

Ukudla lesi sithelo esimnandi ngokuqondile ebusuku akukhuthazwa. Lokhu kungaholela ekuzuzeni isisindo. Ikhabe liphinde libe ne-diuretic, elizobangela ukuvuvukala kwasekuseni, ukuchama njalo ebusuku, nezinkinga zokugaya ukudla. Ukudla kokugcina, okuhlanganisa amakhabe, kwenziwa kangcono amahora angu-3 ngaphambi kokulala.

Imithombo ye

DT Ruzmetova, GU Abdullayeva. Izakhiwo zembewu yakho. Inyuvesi yase-Urgench State. I-URL: https://cyberleninka.ru/article/n/svoystva-dynnyh-semyan/viewer
EB Medvedkov, AM Admaeva, BE Erenova, LK Bibleva, Yu.G., Pronina. Ukwakheka kwamakhemikhali kwezithelo zekhabe zezinhlobonhlobo ezivuthwa phakathi. I-Almaty Technological University, Republic of Kazakhstan, Almaty. I-URL: https://cyberleninka.ru/article/n/himicheskiy-sostav-plodov-dyni-srednespelyh-sortov-kaza hstana/viewer
TG Koleboshina, NG Baibakova, EA Varivoda, GS Egorova. Ukuhlolwa okuqhathanisayo kwezinhlobo ezintsha nezinhlobo ezixubile zamakhabe. Volgograd State Agrarian University, Volgograd. I-URL: https://cyberleninka.ru/article/n/sravnitelnaya-otsenka-nov yh-sortov-i-gibridnyh-populyat siy-dyni/viewer