Okuqukethwe
Ngokudla, umuntu uthola amavithamini, amaminerali namandla awadingayo ukuze umzimba usebenze. Zonke lezi zinkomba zihlanganiswa nomqondo "wenani lokudla lomkhiqizo", okhonjiswe emaphaketheni omkhiqizo.
I-Watermelon ivamise ukuthengiswa ngaphandle kwelebula, ngakho awukwazi ukuthola ukwakheka kwayo kanye nenani lamandla ngokufunda ilebula. Sizothola ukuthi mangaki ama-calories kulo mkhiqizo, yimaphi amavithamini nezakhi eziqukethe.
Mangaki amakhalori ku-100 amagremu wekhabe
I-Watermelon ithathwa njengokudla okunekhalori ephansi, njengoba ingamanzi angama-91%. Naphezu kwenkomba ephezulu ye-glycemic (amayunithi angama-75-80), ifakwa ngenkuthalo ekudleni ngesikhathi sokudla.
| Okuqukethwe kwekhalori okumaphakathi | I-30 kcal |
| Water | 91,45 g |
Ukwakheka kwamakhemikhali kwekhabe
Ukwakheka kwamakhemikhali ekhabe kuhluke kakhulu. Kuhlanganisa amanzi, amaprotheni, amafutha, ama-carbohydrate, amavithamini, amaminerali nezinye izinto. Umkhiqizo unokuqukethwe okuphezulu kwe-lycopene: ngamagremu ayi-100 - cishe i-90,6% yesidingo sansuku zonke. I-Lycopene iyi-antioxidant enamandla eqeda ukuvuvukala kanye ne-anti-cancer (1) (2). Enye into ewusizo kukhabe i-citrulline, ethuthukisa ukugeleza kwegazi futhi ibe nomthelela omuhle emsebenzini wemisipha yenhliziyo (3).
Inani lokudla okunempilo kwekhabe
Ikhabe liqukethe inani elikhulu lamavithamini namaminerali. Kumavithamini ancibilikayo emafutheni, aqukethe amavithamini A, E, K kanye ne-beta-carotene, namavithamini ancibilikayo emanzini B1-B6, B9 noC. Kumaminerali, ikhabe liqukethe i-calcium, i-potassium, i-magnesium, i-sodium, insimbi. , i-phosphorus, njll. I-fiber yokudla ekubunjweni kwayo, yenza i-metabolism evamile, ihlanze izinso nesibindi, futhi yehlise izinga le-cholesterol egazini (4).
Amavithamini ku-100 g wekhabe
| I-Vitamin | Ubuningi | Iphesenti Levelu Yansuku zonke |
| A | 28,0 µg | 3,1% |
| B1 | I-0,04 mg | 2,8% |
| B2 | I-0,03 mg | 1,6% |
| B3 | I-0,2 mg | 1,1% |
| B4 | I-4,1 mg | 0,8% |
| B5 | I-0,2 mg | 4,4% |
| B6 | I-0,07 mg | 3,5% |
| B9 | 3,0 µg | 0,8% |
| C | 8,1 µg | 9,0% |
| E | I-0,1 mg | 0,3% |
| К | 0,1 µg | 0,1% |
| I-Beta-carotene | 303,0 µg | 6,1% |
Amaminerali ku-100 g wekhabe
| Mineral | Ubuningi | Iphesenti Levelu Yansuku zonke |
| Iron | I-0,2 mg | 2,4% |
| i-potassium | I-112,0 mg | 2,4% |
| Calcium | I-7,0 mg | 0,7% |
| magnesium | I-10,0 mg | 2,5% |
| I-Manganese | I-0,034 mg | 1,7% |
| Copper | I-0,047 mg | 4,7% |
| Sodium | I-1,0 mg | 0,1% |
| selenium | 0,4 µg | 0,7% |
| phosphorus | I-11,0 mg | 1,6% |
| I-fluorine | 1,5 µg | 0,0% |
| Zinc | I-0,1 mg | 0,9% |
Ithebula le-BJU
Isisekelo somsoco ofanele yinani elanele lamaprotheni, amafutha kanye nama-carbohydrates ekudleni. Lapho lezi zinkomba zilinganiselwe, umuntu uthola inani lamandla awadingayo, alawule isifiso sakhe sokudla futhi azizwe ejabule. Amagremu ayi-100 ekhabe aqukethe cishe u-0,8% wesidingo sansuku zonke samaprotheni, u-0,2% wamafutha kanye no-2,4% wamacarbohydrate. Umkhiqizo ucebile kuma-mono- kanye nama-disaccharides (11,6%), phakathi kwawo i-glucose ne-fructose ehamba phambili. Ayiqukethe isitashi, ilandelela kuphela amanani e-maltose ne-sucrose.
| I-Element | Ubuningi | Iphesenti Levelu Yansuku zonke |
| Amaprotheni | 0,6 g | 0,8% |
| Amafutha | 0,2 g | 0,2% |
| carbohydrate | 7,6 g | 2,4% |
Amaprotheni ku-100 g wekhabe
| Amaprotheni | Ubuningi | Iphesenti Levelu Yansuku zonke |
| Ama-Amino Acids abalulekile | 0,21 g | 1,0% |
| Ama-amino acid angashintshwa | 0,24 g | 0,4% |
Amafutha ku-100 g wekhabe
| Amafutha | Ubuningi | Iphesenti Levelu Yansuku zonke |
| Amafutha angenashukela | 0,045 g | 0,1% |
| Omega-3 | 0,019 g | 1,9% |
| Omega-6 | 0,013 g | 0,1% |
| Ama-acids anelisiwe | 0,024 g | 0,1% |
Ama-carbohydrate ku-100 g wekhabe
| carbohydrate | Ubuningi | Iphesenti Levelu Yansuku zonke |
| I-Mono - kanye nama-disaccharides | 5,8 g | 11,6% |
| I-glucose | 1,7 g | 17,0% |
| fructose | 3,4 g | 9,9% |
| i-sucrose | 1,2 g | - |
| Maltose | 0,1 g | - |
| I-Fiber | iminyaka 0,4 | 2,0% |
Umbono wesazi
Isazi sokudla okunempilo kanye nezemidlalo, umsunguli wephrojekthi ye-Caloriemania yokuphila okunempilo nokudla okunempilo u-Ksenia Kukushkina:
- Kulabo abakhathalela isibalo sabo noma abazama ukunciphisa umzimba, ukudla amakhabe kungenzeka futhi kuyadingeka. Isikhathi sekhabe asiside kangangokuba ungazikhawulela, bese uluma izindololwane ubusika bonke bese ulinda ihlobo elilandelayo. Kodwa-ke, ungakhohlwa ukuthi ikhabe liwumthombo wama-carbohydrate asheshayo adliwa kakhulu ekuseni. Qiniseka ukuthi ufaka inani layo lamandla ekubaleni kwakho imfuneko yansuku zonke yama-kilocalories.
Izinzuzo ze-watermelon:
I-1. 90% iqukethe amanzi, okusho ukuthi akhuthaza ukugeleza kwamanzi;
2. naphezu kwenani elikhulu likashukela, ikhabe liqukethe kuphela i-27-38 kcal nge-100 g;
3. kubangela umuzwa wokusutha, ngenxa yefiber;
4. iqukethe amavithamini amaningi kanye nezakhi zokulandelela eziwusizo.
Kukhona ngisho nokudla kwe-watermelon, kodwa akufanele uhambe ngenxa yezenzo ezinjalo. Nge-mono-diet, umzimba awuwatholi ama-macro- kanye nama-micronutrients owudingayo. Futhi ngemva kokuchitha usuku lokuzila ukudla ikhabe, ungalahlekelwa isisindo esingu-1-2 kg. Kodwa ngeke kube amafutha, kodwa amanzi nje. Ngakho-ke, kungcono ukudla ngokugcwele futhi ngendlela efanele, futhi wengeze ikhabe ye-dessert, esikhundleni samaqebelengwane namaqebelengwane.
Isazi sokudla okunomsoco esiqinisekisiwe, ilungu lenhlangano yomphakathi "Nutritsiologists of Our Country" u-Irina Kozlachkova:
- I-Watermelon inezinzuzo eziningi zezempilo, enye yazo ukwehla kwesisindo, njengoba iqukethe kuphela ama-kcal angama-30 ngamagremu ayi-100. Kodwa okuqukethwe kwekhalori ephansi yalo mkhiqizo akusho ukuthi ungadla ngobuningi obungenamkhawulo. Isisindo sekhabe elimaphakathi singama-5 kg, futhi uma usidla ngesikhathi, uthola isilinganiso sansuku zonke sawo wonke ama-calories. Ngaphezu kwalokho, kukhona abathandi bokudla ikhabe ngesinkwa noma ama-muffin, okuholela ekuzuzeni isisindo. Futhi, ungalidli ikhabe kanye nokhukhamba, ngoba lokhu kubangela uketshezi oluningi emzimbeni nokuvuvukala.
Izinga elinconywayo lekhabe alikho ngaphezu kwamagremu angu-200 ngesikhathi. Leli nani alibangeli umphumela we-diuretic, ngakho-ke lingadliwa ngisho namahora angu-1,5-2 ngaphambi kokulala. Kodwa uma udla kakhulu ikhabe ebusuku, ukuya endlini yangasese izikhathi eziningana ebusuku kuqinisekisiwe kuwe, kanye nokuvuvukala ekuseni.
Lapho ukhetha noma yikuphi ukudla, thintana nochwepheshe ukuze akukhethele ukudla komuntu ngamunye, ucabangela izici zempilo yakho, ukuphikisana, imiphumela emibi yokusebenzisa umkhiqizo othile.
Imibuzo nezimpendulo ezidumile
Izimpendulo zemibuzo evamise ukubuzwa kubafundi be-Healthy Food Near Me U-Angelina Dolgusheva, i-endocrinologist, isazi sokudla okunempilo, isazi sokudla okunempilo.
Ngingakwazi ukudla ikhabe ngenkathi ngidla?
Kodwa uma sikhuluma ngokudla kokwelapha, ikhabe kufanele liphathwe ngokucophelela nakakhulu. Ukudla kweziguli ezinesifo sikashukela kunciphisa ikhabe, kuze kufike ekukhishweni kwayo, futhi lokhu kuyafaneleka, ngoba umuntu ongavamile uzodla amagremu angu-50-100 wekhabe, futhi kunoshukela omningi kuwo.
Kungenzeka yini ukuba ngcono kukhabe?
Ngingakwazi ukudla ikhabe ebusuku?
Imithombo ye
- Mi Jung Kim, Hyeyoung Kim. I-Anticancer Effect ye-Lycopene ku-Gastric Carcinogenesis. 2015. I-URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4492364/
- Yaxiong Tang, Basmina Parmakhtiar, Anne R Simoneau, Jun Xie, John Fruehauf, † Michael Lilly, Xiaolin Zi. I-Lycopene Ithuthukisa Umphumela We-Docetaxel ku-Castration-Resistant Prostate Cancer Ehlotshaniswa Ne-insulin-like Ukukhula Factor I Receptor Levels. I-URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033590/
- Timothy D. Allerton, David N. Proctor, Jacqueline M. Stephens, Tammy R. Dugas, Guillaume Spielmann, Brian A. Irving. I-L-Citrulline Supplementation: Umthelela ku-Cardiometabolic Health. I-URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073798/
- UMNYANGO WEZOLIMO WASE-US. Isevisi Yocwaningo Lwezolimo. Ikhabe, eluhlaza. I-URL: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients