txheem
Nrog zaub mov, tus neeg tau txais cov vitamins, minerals thiab lub zog uas nws xav tau rau lub cev ua haujlwm. Tag nrho cov ntsuas no tau koom ua ke los ntawm lub tswv yim ntawm "tus nqi zaub mov ntawm cov khoom", uas tau qhia nyob rau hauv ntim ntawm cov khoom.
Watermelon feem ntau yog muag yam tsis muaj daim ntawv lo, yog li koj tsis tuaj yeem paub nws qhov muaj pes tsawg leeg thiab lub zog tus nqi tsuas yog nyeem daim ntawv lo. Peb yuav pom tias muaj pes tsawg calories nyob rau hauv cov khoom no, dab tsi cov vitamins thiab cov as-ham nws muaj.
Muaj pes tsawg calories nyob rau hauv 100 grams ntawm txiv lws suav
Watermelon yog suav tias yog cov khoom noj uas muaj calorie tsawg, vim nws yog 91% dej. Txawm hais tias qhov siab glycemic Performance index (75-80 units), nws tau koom nrog hauv kev noj haus thaum noj zaub mov.
| Nruab nrab calorie ntsiab lus | 30 kcal |
| dej | 91,45 g |
Cov tshuaj muaj pes tsawg leeg ntawm cov txiv lws suav
Cov tshuaj muaj pes tsawg leeg ntawm watermelon yog ntau haiv neeg. Nws suav nrog dej, proteins, rog, carbohydrates, vitamins, minerals thiab lwm yam khoom. Cov khoom lag luam muaj cov ntsiab lus siab ntawm lycopene: hauv 100 grams - txog 90,6% ntawm qhov xav tau txhua hnub. Lycopene yog ib qho tshuaj tiv thaiv kab mob tiv thaiv kab mob thiab tiv thaiv qog noj ntshav (1) (2). Lwm yam tseem ceeb hauv cov txiv lws suav yog citrulline, uas txhim kho cov ntshav txaus thiab muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plawv cov leeg (3).
Khoom noj khoom haus tus nqi ntawm cov txiv lws suav
Watermelon muaj ntau cov vitamins thiab minerals. Ntawm cov vitamins uas muaj roj-soluble, nws muaj cov vitamins A, E, K thiab beta-carotene, thiab cov dej-soluble vitamins B1-B6, B9 thiab C. Ntawm cov zaub mov, cov txiv hmab txiv ntoo muaj calcium, potassium, magnesium, sodium, hlau. , phosphorus, thiab lwm yam. Cov khoom noj fiber ntau hauv nws cov muaj pes tsawg leeg, lawv normalize metabolism, ntxuav lub raum thiab daim siab, thiab txo cov roj cholesterol hauv cov ntshav (4).
Vitamins nyob rau hauv 100 g ntawm watermelon
| Vitamin | kom muaj nuj nqis | Feem pua ntawm Tus Nqi Txhua Hnub |
| A | 28,0 .g | 3,1% |
| B1 | 0,04 mg | 2,8% |
| B2 | 0,03 mg | 1,6% |
| B3 | 0,2 mg | 1,1% |
| B4 | 4,1 mg | 0,8% |
| B5 | 0,2 mg | 4,4% |
| B6 | 0,07 mg | 3,5% |
| B9 | 3,0 .g | 0,8% |
| C | 8,1 .g | 9,0% |
| E | 0,1 mg | 0,3% |
| К | 0,1 .g | 0,1% |
| Beta-carotene | 303,0 .g | 6,1% |
Minerals nyob rau hauv 100 g ntawm watermelon
| Mineral | kom muaj nuj nqis | Feem pua ntawm Tus Nqi Txhua Hnub |
| Kho vajtse | 0,2 mg | 2,4% |
| poov tshuaj | 112,0 mg | 2,4% |
| calcium | 7,0 mg | 0,7% |
| magnesium | 10,0 mg | 2,5% |
| manganese | 0,034 mg | 1,7% |
| Tooj | 0,047 mg | 4,7% |
| sodium | 1,0 mg | 0,1% |
| selenium | 0,4 .g | 0,7% |
| phosphorus | 11,0 mg | 1,6% |
| Tshuaj fluorine | 1,5 .g | 0,0% |
| zinc | 0,1 mg | 0,9% |
BJU rooj
Lub hauv paus ntawm kev noj zaub mov kom zoo yog qhov txaus ntawm cov protein, rog thiab carbohydrates hauv kev noj haus. Thaum cov ntsuas no sib npaug, ib tus neeg tau txais lub zog uas nws xav tau, tswj nws txoj kev qab los noj mov thiab hnov zoo. 100 grams ntawm cov txiv hmab txiv ntoo muaj yuav luag 0,8% ntawm cov protein txhua hnub, 0,2% rog thiab 2,4% ntawm carbohydrates. Cov khoom yog nplua nuj nyob rau hauv mono- thiab disaccharides (11,6%), ntawm cov qabzib thiab fructose predominate. Nws tsis muaj cov hmoov txhuv nplej siab, tsuas yog cov lej ntawm maltose thiab sucrose.
| caij | kom muaj nuj nqis | Feem pua ntawm Tus Nqi Txhua Hnub |
| Cov nqaijrog | 0,6 g | 0,8% |
| rog | 0,2 g | 0,2% |
| carbohydrates | 7,6 g | 2,4% |
Proteins nyob rau hauv 100 g ntawm watermelon
| Cov nqaijrog | kom muaj nuj nqis | Feem pua ntawm Tus Nqi Txhua Hnub |
| Qhov tseem ceeb Amino Acids | 0,21 g | 1,0% |
| Yuav hloov cov amino acids | 0,24 g | 0,4% |
Rog nyob rau hauv 100 g ntawm watermelon
| rog | kom muaj nuj nqis | Feem pua ntawm Tus Nqi Txhua Hnub |
| Cov roj ntsha tsis txaus | 0,045 g | 0,1% |
| Omega-3 | 0,019 g | 1,9% |
| Omega-6 | 0,013 g | 0,1% |
| Noj roj ntxiv rau | 0,024 g | 0,1% |
Carbohydrates nyob rau hauv 100 g ntawm watermelon
| carbohydrates | kom muaj nuj nqis | Feem pua ntawm Tus Nqi Txhua Hnub |
| Mono - thiab disaccharides | 5,8 g | 11,6% |
| piam thaj | 1,7 g | 17,0% |
| fructose | 3,4 g | 9,9% |
| sucrose | 1,2 g | - |
| Maltose | 0,1 g | - |
| fiber | 0,4 xyoo | 2,0% |
Tus kws tshaj lij xav
Fitness thiab sports nutritionist, tus tsim ntawm Caloriemania noj qab nyob zoo txoj kev ua neej thiab khoom noj khoom haus project Ksenia Kukushkina:
- Rau cov neeg uas mob siab txog lawv daim duab lossis sim ua kom poob phaus, noj cov txiv ntoo yog ua tau thiab tsim nyog. Lub caij nplooj ntoos hlav tsis yog ntev li txwv koj tus kheej, thiab tom qab ntawd tom koj lub luj tshib tag nrho lub caij ntuj no thiab tos rau lub caij ntuj sov tom ntej. Txawm li cas los xij, tsis txhob hnov qab tias txiv lws suav yog ib qho ntawm cov carbohydrates ceev uas tau noj zoo tshaj plaws thaum sawv ntxov. Nco ntsoov suav nrog nws cov nqi zog hauv koj qhov kev suav ntawm qhov xav tau txhua hnub ntawm kilocalories.
Cov txiaj ntsig ntawm watermelon:
1. 90% muaj dej, uas txhais tau tias nws txhawb hydration;
2. Txawm hais tias muaj cov piam thaj ntau, cov txiv hmab txiv ntoo tsuas muaj 27-38 kcal ib 100 g;
3. ua rau muaj kev xav ntawm satiety, ua tsaug rau fiber ntau;
4. muaj ntau cov vitamins thiab kab kawm muaj txiaj ntsig.
Muaj txawm tias ib qho kev noj zaub mov zoo li no, tab sis koj yuav tsum tsis txhob mus rau qhov zoo li no. Nrog mono-diets, lub cev tsis tau txais cov macro- thiab micronutrients nws xav tau. Thiab tom qab siv ib hnub yoo mov ntawm cov txiv lws suav, koj tuaj yeem poob 1-2 kg hauv qhov hnyav. Tab sis nws yuav tsis rog, tab sis tsuas yog dej. Yog li ntawd, nws yog qhov zoo dua los noj tag nrho thiab kom zoo, thiab ntxiv cov txiv hmab txiv ntoo rau cov khoom qab zib, tsis yog cov ncuav thiab ncuav.
Certified nutritionist, tus tswv cuab ntawm lub koom haum pej xeem "Nutritsiologists ntawm peb lub teb chaws" Irina Kozlachkova:
- Txiv lws suav muaj ntau yam txiaj ntsig kev noj qab haus huv, ib qho ntawm lawv yog qhov hnyav, vim nws tsuas muaj li 30 kcal ib 100 grams. Tab sis cov ntsiab lus calorie tsawg ntawm cov khoom no tsis txhais hais tias koj tuaj yeem noj nws hauv qhov tsis muaj qhov txwv. Qhov hnyav ntawm cov txiv hmab txiv ntoo nruab nrab yog li 5 kg, thiab yog tias koj noj nws ib zaug, koj tau txais txhua hnub tus nqi ntawm tag nrho cov calories. Tsis tas li ntawd, muaj cov neeg nyiam noj cov txiv hmab txiv ntoo nrog qhob cij lossis muffins, uas tseem ua rau hnyav nce. Tsis tas li ntawd, tsis txhob noj cov txiv lws suav nrog rau pickles, vim qhov no ua rau cov kua dej ntau dhau hauv lub cev thiab o.
Qhov pom zoo tus nqi ntawm cov txiv lws suav tsis ntau tshaj 200 grams ib zaug. Cov nyiaj no tsis ua rau cov nyhuv diuretic, yog li nws tuaj yeem noj txawm tias 1,5-2 teev ua ntej yuav mus pw. Tab sis yog tias koj overeat watermelon thaum hmo ntuj, mus rau chav dej ob peb zaug thaum hmo ntuj yog lav rau koj, nrog rau thaum sawv ntxov o.
Thaum xaiv ib qho kev noj haus, hu rau tus kws kho mob tshwj xeeb los xaiv ib tus neeg noj zaub mov rau koj, suav nrog cov yam ntxwv ntawm koj txoj kev noj qab haus huv, contraindications, kev phiv los ntawm kev siv cov khoom tshwj xeeb.
Nrov lus nug thiab lus teb
Teb cov lus nug uas nquag nug rau cov nyeem ntawm Healthy Food Near Me Angelina Dolgusheva, kws kho mob endocrinologist, kws kho mob, kws kho mob noj zaub mov.
Kuv puas tuaj yeem noj taum pauv thaum noj zaub mov?
Tab sis yog tias peb tab tom tham txog kev noj zaub mov zoo, ces cov txiv hmab txiv ntoo yuav tsum tau kho kom zoo dua. Kev noj zaub mov rau cov neeg mob ntshav qab zib txwv tsis pub cov txiv hmab txiv ntoo, txog rau qhov nws tsis suav nrog, thiab qhov no yog qhov tsim nyog, vim tias ib tus neeg tsawg tsawg yuav noj 50-100 grams ntawm cov txiv ntoo, thiab muaj ntau cov suab thaj hauv nws.
Nws puas tuaj yeem tau txais txiaj ntsig zoo ntawm cov txiv ntoo?
Kuv puas tuaj yeem noj txiv maj phaub thaum hmo ntuj?
Qhov chaw ntawm
- Mi Jung Kim, Hyeyoung Kim. Anticancer nyhuv ntawm Lycopene hauv Gastric Carcinogenesis. 2015. 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. Lycopene Enhances Docetaxel's Effect in Castration-Resistant Prostate Cancer Associated with Insulin-like Growth Factors I Receptor Levels. 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. L-Citrulline Supplementation: cuam tshuam rau Cardiometabolic Health. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073798/
- US DEPARTMENT OF AGRICULTURE. Agricultural Research Service. Txiv lws suav, raw. URL: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients