Melemo ea Bophelo bo Botle ba Cantaloupe e Bontša Hore ke MVP ea Hlahiso ea Lehlabula

Litaba

• Cantaloupe ke eng?
• Linnete tsa Phepo ea Cantaloupe
• Melemo ea bophelo ea Cantaloupe
• E Loana le Khatello ea Oxidative
• E tšehetsa Sisteme ea immune
• E Khothalletsa Tšilo e Ntle ea lijo
• E khothalletsa bophelo bo botle ba pelo
• E matlafatsa metsi
• Likotsi tsa Cantaloupe
• Mokhoa oa ho lokisa le ho ja Cantaloupe
• Mokhoa oa ho khaola cantaloupe
• Tlhahlobo bakeng sa

Haeba cantaloupe e se radar ea hau ea lehlabula, u tla batla ho e fetola, stat. Tholoana ea boemo ba leholimo bo futhumetseng e na le limatlafatsi tsa bohlokoa, ho tloha ho mafu a loantšang li-antioxidants ho isa ho fiber ea ho itšireletsa. Cantaloupe le eona e tenyetseha ka mokhoa o makatsang; e latsoeha ka mokhoa o makatsang e hatselitsoeng ka har'a leqhoa, e sa tsoa khuoa, 'me e bile e halikiloe joalo ka sejana sa lijo tsa mantsiboea. Esale pele, ithute ka melemo ea bophelo bo botle ba cantaloupe, hammoho le mokhoa oa ho kha le ho seha lehapu bakeng sa lehlabula la hau le monate ka ho fetesisa.

Cantaloupe ke eng?

Cantaloupe ke mofuta oa mahapu o melang sefateng sa morara. Ho sireletsa nama e sootho ea lamunu ea lamunu (le lero le nang le lero la AF) ke lekhapetla le thata le boputsoa bo beige le nang le 'manya "a phahamisitsoeng, ho latela Univesithi ea Colorado State. Le ha ho sa tsejoe hantle hore na li-cantaloupes (le mahapu ka kakaretso) ha li tsejoe, bo-ramahlale ba nahana hore ke ba Afrika kapa Asia, ho latela sengoloa sa 2018 ho Journal ea Amerika ea Botany.

Linnete tsa Phepo ea Cantaloupe

Phepo ea cantaloupe e monate joalo ka ha tholwana e latsweha, tshepo. Lihlahisoa tsa lehlabula li tletse vithamine C, potasiamo le magnesium, ho latela phuputso ea 2019. E boetse e ruile beta-carotene, carotenoid 'mele o e fetolelang ho vithamine A e tšehetsang ts'ebetso ea tsamaiso ea' mele ea ho itšireletsa mafung, bophelo bo botle ba letlalo le pono, le ho feta, ho ea ka National Library of Medicine. Ha e na fiber feela empa e boetse e batla e le metsi ka ho felletseng, 'me e etsa tsela e ntle haholo ea ho boloka ts'ebetso ea hau ea ts'ilo ea lijo e sebetsa hantle.

Mona ke boemo ba phepo ea senoelo se le seng sa cantaloupe (~ ligrama tse 160), ho latela Lefapha la Temo la United States:

• Lik'hilojule tse 54
• 1 grama ea protheine
• 0 dikgerama mafura
• Ligrama tse 13 tsa k'habohaedreite
• 1 grama fiber
• 13 dikgerama tsa tsoekere

Melemo ea bophelo ea Cantaloupe

Joalo ka ha lenane la eona le khahlang la limatlafatsi le ne le sa lekana lebaka la ho eketsa mahapu lenaneng la hau la lehlabula, melemo ea bophelo ba cantaloupe e tla u kholisa. Bala pele ho ithuta haholoanyane.

E Loana le Khatello ea Oxidative

"E 'ngoe ea li-antioxidants tse tsebahalang ka ho fetisisa tse fumanehang cantaloupe ke vithamine C," ho bolela setsebi sa phepo e ngolisitsoeng Kelsey Lloyd, MS, RD Ho bolelang, e loantša khatello ea mali ka ho fokotsa li-radical mahala pele li ka "ikhahela' meleng ['me] tsa baka tšenyo. ho lisele," ho bolela setsebi sa lijo se ngolisitsoeng Laura Iu, RD, CDN Hona ke ntho e ntle haholo hobane maemo a phahameng a khatello ea mali a ka eketsa menyetla ea ho ba le maemo a sa foleng a kang mofetše le lefu la pelo. Vithamine C e bile e thusa 'mele ho nchafatsa vithamine E, enngwe antioxidant, ho latela sengoloa ho Metsoako. (Ha e ntse e eketseha haholoanyane, y'all.)

Le ha ho se pelaelo hore ke ntlo ea motlakase, vithamine C ha se eona feela antioxidant e cantaloupe. ICYMI pejana, mahapu a na le beta-carotene, antioxidant le pigment e fumanoang litholoana le meroho ea lamunu (joalo ka lihoete), o eketsa Lloyd. Hammoho le vithamine C, beta-carotene e etsa hore cantaloupe e be mohloli oa A + oa li-antioxidants tse loantšang maloetse. (BTW, beta-carotene e boetse e ikarabella bakeng sa 'mala oa lehlabula oa cantaloupe. Kahoo, ha nama e le lefifi, ho longoa ho hong le ho hong ha beta-carotene, ho latela The University of Maine.)

E tšehetsa Sisteme ea immune

Ka lebaka la vithamine C le beta-carotene, mahapu a lehlabula a ka boela a sireletsa sesole sa hau sa 'mele. Joalokaha Lloyd a hlokomela, vithamine C “e tšehetsa [ho tsosolosoa] ha lisele tse ncha ’meleng oa hao,” e leng ho khothalletsang ho fola ha maqeba a phetseng hantle. Hape e "bohlokoa bakeng sa ts'ebetso ea neutrophil," ho latela sengoloa sa 2019. Li-neutrophil ke mofuta oa lisele tsa 'mele tse "jang" likokoana-hloko tse kotsi, ka hona ho fokotsa kotsi ea tšoaetso kapa tšenyo e ka tlisoang ke likokoana-hloko tse boletsoeng. Hape, joalo ka antioxidant, vithamine C e sireletsa li-lymphocyte (sele e 'ngoe ea' mele ea ho itšireletsa mafung) khatellong ea oxidative, ho latela tlhahlobo ea 2020 ho. Meeli ea Immunology. (Li-lymphocyte ke tsona tse ikarabellang bakeng sa ho loantša chefo, livaerase, libaktheria le lisele tse nang le mofetše.) Mabapi le beta-carotene? 'Meleng, "beta-carotene e fetoloa vithamine A," ho hlalosa Kylie Ivanir, M.S., R.D., setsebi sa lijo se ngolisitsoeng le mothehi oa Within Nutrition. Mme patlisiso e bontša hore vithamine A e tšehetsa tlhahiso le kholo ea lisele tsa 'mele ea ho itšireletsa mafung, ho kenyeletsoa le li-lymphocyte tse boletsoeng kaholimo. (E amanang: Litsela tse 7 tsa ho Matlafatsa Sisteme ea hau ea 'mele ea ho itšireletsa mafung

E Khothalletsa Tšilo e Ntle ea lijo

Lloyd o re: "Cantaloupe e na le fiber e qhibilihang le e sa qhibiliheng. "Likhoele ka bobeli li ntle bakeng sa ho boloka tšebetso ea hau ea tšilo ea lijo e phetse hantle." Qalong, faeba e qhibilihang, ke kamoo u ka 'nang ua e nahana, e qhibilihang. Kahoo, ha e kopana le H20 (le lintho tse ling tse metsi) ka maleng, e etsa ntho e kang ea gel e thusang ho theha setuloana, ho ntlafatsa ho sokela (ka ho nolofatsa setulo se ommeng) le letshollo (ka ho tiisa setulo se hlephileng), ho latela Univesithi ea Oregon State. Ka lehlakoreng la flip, fiber e sa keneleng metsi ha e kopane le metsi. Sena se thusa ho tsamaisa lijo ka tšilo ea lijo, e u bolokang khafetsa le ho thibela (le ho kokobetsa) ho sokela, ho latela Univesithi ea California San Francisco.

Ha ho tluoa tabeng ea melemo ea bophelo bo botle ba cantaloupe, leha ho le joalo, ke habohlokoa ho hlokomela hore haeba ka tloaelo u sa je lijo tse ngata tse nang le fiber (e leng litholoana), qoba ho ja cantaloupe e ngata hang-hang. Ho bohlokoa ho eketsa fiber - ho tloha lijong life kapa life - ho ea lijong tsa hau hanyane ka hanyane, ho bolela Lloyd. "Ho tloha ho 0 ho ea ho 100 ho ka baka mahlaba ka mpeng, khase, ho ruruha le ho se thabise ka kakaretso," oa hlalosa. Qala ka boholo ba kopi ea cubed cantaloupe, joalo ka ha USDA e khothalelitsoe, 'me u bone hore na u ikutloa joang ho tloha moo.

E khothalletsa bophelo bo botle ba pelo

K'holeseterole e phahameng ea mali le maemo a phahameng a khatello ea mali ke lisosa tse kholo tsa kotsi ea lefu la pelo, ho latela Centers for Disease Control and Prevention. Empa ka lebaka la fiber e qhibilihang, potasiamo, le vithamine C ka cantaloupe, lehapu ea lehlabula e ka thusa ho fokotsa likotsi tsena. Faeba e qhibilihang, e sebetsana le k'holeseterole ea mali ka ho eketsa ho tsoa ha k'holeseterole e ngata ka setuloaneng, ho latela sengoloa sa 2019. Khabareng, potasiamo e laola khatello ea mali ka ho eketsa hore na o ntša sodium e kae, ho latela American Heart Association. (Maemo a phahameng a sodium a etsa hore 'mele oa hau o tšoarelle metsing, o bakang khatello e phahameng ea mali, ho latela sengoloa sa 2019 koranteng. MetsoakoHa e le vithamine C? Phuputso ea 2017 e fumane hore vithamine C e ka eketsa tlhahiso ea nitric oxide, molek'hule e ntlafatsang phallo ea mali (mme ka hona, khatello e phahameng ea mali) ka ho phomotsa methapo ea mali. (E amanang le sena: Hobaneng ha o lokela ho ja litholoana tse ngata tsa khauta lehlabuleng lena)

E matlafatsa metsi

Bakeng sa tsela e monate ea ho eketsa phepelo ea hau ea metsi, nosh ho cantaloupe, e ka bang liperesente tse 90 tsa metsi, ho latela Academy of Nutrition and Dietetics. Ntle le moo, "re hloka metsi bakeng sa ntho e ngoe le e ngoe eo 'mele ea rona e e etsang," ho bolela Lloyd. Mohlala, hoa hlokahala bakeng sa tšilo ea lijo, metabolism, taolo ea khatello ea mali, le lits'ebetso tsa tlhaho tsa ho tlosa 'mele sebeteng le liphio (nahana: ho tlosa litšila le chefo, joalo ka joala, maling), oa hlalosa.

"Metsi le ona a bohlokoa bakeng sa ho tsamaisa limatlafatsi kahare ho 'mele le ho laola mocheso oa' mele," ho eketsa Iu. Seo se boletse, ho noa H20 e nyenyane haholo ho ka baka ho felloa ke metsi 'meleng, ho baka matšoao a sa thabiseng a kang ho nyekeloa ke pelo, ho tsekela, mokhathala, mesifa ea mesifa le ho patoa, ho bolela Iu. Empa ka ho noa maro a mangata letsatsi le leng le le leng - le ho ja lijo tse fehlang metsi joalo ka cantaloupe - o tla ba le monyetla oa ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi tsa metsi (ke linoelo tse 11.5 tsa basali, ho latela Mayo Clinic).

Likotsi tsa Cantaloupe

Leha cantaloupe e le naleli ea phepo e nepahetseng, ha se ea motho e mong le e mong. Lloyd oa hlokomela:"Haholo-holo, batho ba nang le joang kapa ragweed allergies ba ka 'na ba itšoara ka cantaloupe le mahapu a mang." Lebaka ke hore liprotheine tsa cantaloupe li ts'oana le liprotheine tse bakang ts'oaetso ea joang le peo e phofo ea ragweed, e leng ntho e makatsang e bitsoang oral allergy syndrome, ho latela American Academy of Allergy Asthma & Immunology. ? Etela ngaka ea mafu, e ka sebelisang liteko tse fapaneng ho netefatsa hore na u na le allergy.

Haeba u na le nalane ea lefu la liphio, u kanna ua batla ho qoba lijo tse nang le potasiamo e ngata joalo ka cantaloupe. Ke ka lebaka lena: Liphio li na le boikarabello ba ho etsa hore maemo a potassium a tloaelehe 'meleng oa hau, ho latela National Kidney Function. Empa lefu la liphio le fokotsa ts'ebetso ena, le eketsa kotsi ea maemo a phahameng a potasiamo, aka hyperkalemia, e ka bakang ho hlohlona, ​​bofokoli, ho otla ha pelo ka tsela e sa tloaelehang, kapa lefu la pelo. Kaha cantaloupe e na le potasiamo e ngata, u tla batla ho qoba melon haeba u na le mathata a liphio, ho latela thuto ea 2018 ho Meeli ea Saense ea Limela.

Mokhoa oa ho lokisa le ho ja Cantaloupe

Ka lebenkeleng, u ka fumana cantaloupe e le tala, e leqhoa, 'me e omisitsoe, joalo ka Linate tse Omisitsoeng tsa Cantaloupe Chunks (Reka, $18, amazon.com). Ha ho buuoa joalo, mofuta o tala ke mokhoa o tloaelehileng ka ho fetisisa mabenkeleng 'me o ka rekoa ka ho feletseng kapa esale pele (e le li-cubes) ka lijaneng tsa polasetiki. Litholoana le tsona nakong ea lehlabula, ho ea ka USDA, ka hona nako e loketseng ea ho reka cantaloupe (bakeng sa tatso ea boleng le boleng) ke nakong ea likhoeli tse futhumetseng.

Mabapi le ho khetha cantaloupe? Sheba lehapu le nang le rind e ka ntle e tiileng le monko o monate moo litholoana li arohanang le kutu, ho latela Univesithi ea Arkansas Division of Agriculture. Haeba mahapu a fetile haholo, o tla bona ho nolofala ha rind eohle le nama e bonolo ea metsi. Likotlo tse nyane ha li atise ho utloisa nama bohloko, empa qoba ba nang le likotsi tse kholo hobane e le sesupo sa nama e bonolo, e kolobisitsoeng ka metsi tlasa khama.

Mokhoa oa ho khaola cantaloupe

Ho ithuta ho khaola cantaloupe ho ka 'na ha bonahala ho le boima ho latela litholoana tse boima le lekhasi le tšosang, empa ho khaola le ho lokisa melon ha e le hantle ho bonolo haholo. Latela mehato ena ho tsoa Univesithing ea Arkansas: Hlatsoa cantaloupe eohle ka tlasa metsi a pholileng, a phallang, ebe o hlakola rind e kantle ka borashe ea litholoana le meroho. Leka: Zoie Chloe 100% Semela sa Tlhaho-Fibre Soft Bristles Meroho Brush (E reke, $ 8, amazon.com). E omise, ebe oe tšela ka bolelele ba halofo ka thipa e kholo e hloekileng. Kha lipeo ka khaba, ebe u khaola halofo e 'ngoe le e' ngoe (bolelele) ho li-wedges, ho bolela Ivanir. U tla sala ka lilae tse bōpehileng joaloka crescent tse ka jeoang hang-hang. Ntle le moo, o ka khaola nama ka lehlakoreng la eona ebe oa e arola ka likotoana.

BTW: Cantaloupe e feletseng (e sa khaotsoang) e ka lula holim'a countertop matsatsi a mahlano ho isa ho a 15 kapa libeke tse 'maloa ka sehatsetsing. Cantaloupe e sehiloeng e nka matsatsi a ka bang mahlano sehatsetsing, ho latela Univesithi ea Purdue.

Kaha joale u se u tseba ho khetha le ho khaola cantaloupe, ke nako ea ho eketsa melon melon le lipepe tse monate tsa cantaloupe potolohong ea hau. Maikutlo a 'maloa ke ana a ho ja tholoana hae:

Ka li-smoothies. Kenya li-cantaloupes tse 'maloa ho smoothie ea hau e latelang, e kang mango ona, papaya le coconut smoothie. Cantaloupe e tla matlafatsa tatso le metsi a seno sa hau, kahoo o ka qala letsatsi la hau ka lijo tsa hoseng tse nang le hydrating, tse nang le limatlafatsi tse ngata.

E le sejana se halikiloeng. Monate o bobebe oa cantaloupe ke seile e phethahetseng bakeng sa lehlakore le betliloeng le kubellang mosi. Sheba cantaloupe e halikiloeng ka mahe a linotši kapa salate ea mahapu e halikiloeng e nang le koena.

Ka yogurt. Tlosa sekotlolo sa hau se latelang sa yogurt ka li-cubes tsa cantaloupe, linate le lipeo, ho fana ka tlhahiso ea Ivanir. Eseng maikutlong a yogurt? Leka cantaloupe ea li-cubed ka risepe ea hau ea lijo-thollo kapa risepe ea oats bosiu bo le bong.

Liqhoeng tsa leqhoa. Bakeng sa pheko e monate ea lehlabula, cantaloupe ea puree, yoghurt le mahe a linotsi ka blender, ho bolela Ivanir. Tšela motsoako ka hlobo ea leqhoa - ke hore, Aoluvy Silicone Popsicle Molds (E reke, $ 20, amazon.com) - 'me ue tlohele ka lehare ho fihlela e hoamme. Lumela, lijo tse theolelang tsa DIY! (Litlhapi tse ling tsa popsicle tse phetseng hantle mona.)

Ka salate ea litholoana. Kenya Iu ho eketsa li-cubes tsa cantaloupe ho salate ea litholoana. Leka salate ena ea berry cantaloupe ka Damn Delicious kapa, bakeng sa ho hong ho fapaneng, salate ena e monate ea mahapu e nang le letsoai le tsubang.

Le prosciutto. Phahamisa boto ea charcuterie ea hau ea lehlabula ka mohopolo ona o bobebe ho tloha ho Iu: Phuthela li-cantaloupe cubes tse nang le prosciutto, ebe u khomarela leino la meno ka sekoteng ka seng. (E latelang: Mehopolo ea Lijo tse Monate le tse Monate tseo u ka li Etsang ka Litholoana tsa Lehlabula)

Tlhahlobo bakeng sa