Zamkatimu
Ndi chakudya, munthu amalandira mavitamini, mchere ndi mphamvu zomwe amafunikira kuti thupi ligwire ntchito. Zizindikiro zonsezi zimagwirizanitsidwa ndi lingaliro la "chakudya chamtengo wapatali", chomwe chimasonyezedwa pa phukusi la mankhwala.
Chivwende nthawi zambiri chimagulitsidwa popanda chizindikiro, kotero simungadziwe momwe zimapangidwira komanso mphamvu zake pongowerenga chizindikirocho. Tidzawona kuti ndi ma calories angati omwe ali mu mankhwalawa, mavitamini ndi michere yomwe ili nayo.
Ndi zopatsa mphamvu zingati mu magalamu 100 a chivwende
Chivwende chimatengedwa ngati chakudya chochepa kwambiri, chifukwa ndi madzi 91%. Ngakhale zili ndi index yayikulu ya glycemic (mayunitsi 75-80), imaphatikizidwanso muzakudya panthawi yazakudya.
| Avereji yama calorie | 30 kcal |
| Water | 91,45 ga |
The mankhwala zikuchokera chivwende
The mankhwala zikuchokera chivwende ndithu zosiyanasiyana. Zimaphatikizapo madzi, mapuloteni, mafuta, chakudya, mavitamini, mchere ndi zinthu zina. Mankhwalawa ali ndi lycopene wambiri: mu magalamu 100 - pafupifupi 90,6% ya tsiku ndi tsiku. Lycopene ndi antioxidant yokhala ndi anti-yotupa komanso anti-cancer properties (1) (2). Chinthu chinanso chothandiza mu chivwende ndi citrulline, chomwe chimapangitsa kuti magazi aziyenda bwino komanso kumakhudza ntchito ya minofu ya mtima (3).
Mtengo wopatsa thanzi wa chivwende
Chivwende chili ndi mavitamini ndi mchere wambiri. Mavitamini osungunuka ndi mafuta, ali ndi mavitamini A, E, K ndi beta-carotene, komanso mavitamini osungunuka m'madzi B1-B6, B9 ndi C. Mwa mchere, mavwende ali ndi calcium, potaziyamu, magnesium, sodium, iron. , phosphorous, ndi zina zotero. Ulusi wa zakudya m'magulu ake, umapangitsa kagayidwe kake, kuyeretsa impso ndi chiwindi, ndi kuchepetsa mlingo wa cholesterol m'magazi (4).
Mavitamini mu 100 g wa chivwende
| vitamini | kuchuluka | Maperesenti a Mtengo Watsiku ndi Tsiku |
| A | Makilogalamu 28,0 | 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 | Makilogalamu 3,0 | 0,8% |
| C | Makilogalamu 8,1 | 9,0% |
| E | 0,1 mg | 0,3% |
| К | Makilogalamu 0,1 | 0,1% |
| Beta-carotene | Makilogalamu 303,0 | 6,1% |
Mchere mu 100 g wa chivwende
| Maminolo | kuchuluka | Maperesenti a Mtengo Watsiku ndi Tsiku |
| hardware | 0,2 mg | 2,4% |
| potaziyamu | 112,0 mg | 2,4% |
| kashiamu | 7,0 mg | 0,7% |
| mankhwala enaake a | 10,0 mg | 2,5% |
| Manganese | 0,034 mg | 1,7% |
| Mkuwa | 0,047 mg | 4,7% |
| Sodium | 1,0 mg | 0,1% |
| Selenium | Makilogalamu 0,4 | 0,7% |
| Phosphorus | 11,0 mg | 1,6% |
| Zamadzimadzi | Makilogalamu 1,5 | 0,0% |
| nthaka | 0,1 mg | 0,9% |
Chithunzi cha BJU
Maziko a zakudya zoyenera ndi kuchuluka kwa mapuloteni, mafuta ndi chakudya chokwanira muzakudya. Pamene zizindikirozi zili bwino, munthu amalandira mphamvu zomwe amafunikira, amalamulira chilakolako chake komanso amamva bwino. 100 magalamu a vwende amakhala pafupifupi 0,8% ya zofunika za tsiku ndi tsiku za mapuloteni, 0,2% mafuta ndi 2,4% ya chakudya. Zogulitsazo zimakhala ndi ma mono- ndi ma disaccharides (11,6%), omwe glucose ndi fructose zimatsogolera. Ilibe wowuma, imangotengera kuchuluka kwa maltose ndi sucrose.
| mchitidwe | kuchuluka | Maperesenti a Mtengo Watsiku ndi Tsiku |
| Mapuloteni | 0,6 ga | 0,8% |
| mafuta | 0,2 ga | 0,2% |
| Zakudya | 7,6 ga | 2,4% |
Mapuloteni mu 100 g wa chivwende
| Mapuloteni | kuchuluka | Maperesenti a Mtengo Watsiku ndi Tsiku |
| Amino Acids Ofunika | 0,21 ga | 1,0% |
| Amino acid osinthika | 0,24 ga | 0,4% |
Mafuta mu 100 g wa chivwende
| mafuta | kuchuluka | Maperesenti a Mtengo Watsiku ndi Tsiku |
| Mafuta osakwanira | 0,045 ga | 0,1% |
| Omega-3 | 0,019 ga | 1,9% |
| Omega-6 | 0,013 ga | 0,1% |
| Mafuta okhutira | 0,024 ga | 0,1% |
Zakudya zopatsa mphamvu mu 100 g ya chivwende
| Zakudya | kuchuluka | Maperesenti a Mtengo Watsiku ndi Tsiku |
| Mono - ndi ma disaccharides | 5,8 ga | 11,6% |
| Gulukosi | 1,7 ga | 17,0% |
| fructose | 3,4 ga | 9,9% |
| sucrose | 1,2 ga | - |
| Maltose | 0,1 ga | - |
| Fiber | zaka 0,4 | 2,0% |
Malingaliro a akatswiri
Katswiri wolimbitsa thupi komanso masewera olimbitsa thupi, woyambitsa pulojekiti ya Kaloriemania yokhala ndi thanzi labwino komanso thanzi labwino Ksenia Kukushkina:
- Kwa iwo omwe amasamala za mawonekedwe awo kapena kuyesa kuchepetsa thupi, kudya mavwende ndikotheka komanso kofunikira. Nyengo ya mavwende siitalikirapo kuti mudzichepetse, ndiyeno muziluma zigono zanu nthawi yonse yachisanu ndikudikirira chilimwe chotsatira. Komabe, musaiwale kuti chivwende ndi gwero lazakudya zofulumira zomwe zimadyedwa m'mawa. Onetsetsani kuti muphatikizepo mphamvu zake pakuwerengera ma kilocalories tsiku lililonse.
Ubwino wa watermelon:
1. 90% imakhala ndi madzi, zomwe zikutanthauza kuti zimalimbikitsa hydration;
2. ngakhale kuchuluka kwa shuga, chivwende chili ndi 27-38 kcal pa 100 g;
3. zimayambitsa kumverera kwa satiety, chifukwa cha CHIKWANGWANI;
4. lili ndi mavitamini ambiri ndi zothandiza kufufuza zinthu.
Palinso zakudya za mavwende, koma simuyenera kupita kuzinthu zoterezi. Ndi ma mono-zakudya, thupi sililandira macro- ndi ma micronutrients omwe amafunikira. Ndipo mutatha tsiku losala kudya pa chivwende, mutha kutaya kulemera kwa 1-2 kg. Koma sadzakhala mafuta, koma madzi basi. Choncho, ndi bwino kudya mokwanira komanso moyenera, ndi kuwonjezera chivwende kwa mchere, m'malo makeke ndi makeke.
Katswiri wovomerezeka wazakudya, membala wa gulu la anthu "Nutritsiologists of Our Country" Irina Kozlachkova:
- Chivwende chili ndi ubwino wambiri wathanzi, umodzi mwa iwo ndi kuwonda, chifukwa uli ndi 30 kcal pa magalamu 100 okha. Koma zopatsa mphamvu zochepa zama calorie za mankhwalawa sizikutanthauza kuti mutha kuzidya mopanda malire. Kulemera kwa chivwende pafupifupi pafupifupi 5 kg, ndipo ngati mudya nthawi imodzi, mumapeza mlingo wa tsiku ndi tsiku wa zopatsa mphamvu zonse. Kuphatikiza apo, pali okonda kudya mavwende ndi mkate kapena ma muffin, zomwe zimabweretsanso kulemera. Komanso, musadye mavwende pamodzi ndi pickles, chifukwa izi zimayambitsa madzi ochulukirapo m'thupi ndi kutupa.
Mlingo wovomerezeka wa chivwende sichiposa 200 magalamu panthawi imodzi. Kuchulukaku sikumayambitsa diuretic, chifukwa chake kumatha kudyedwa maola 1,5-2 musanagone. Koma ngati mumadya kwambiri chivwende usiku, kupita kuchimbudzi kangapo usiku kumatsimikiziridwa kwa inu, komanso kutupa m'mawa.
Posankha zakudya zilizonse, funsani katswiri kuti akusankhireni zakudya zanu, poganizira za thanzi lanu, contraindications, zotsatira zogwiritsira ntchito mankhwala enaake.
Mafunso ndi mayankho otchuka
Kuyankha mafunso omwe amafunsidwa pafupipafupi kwa owerenga Healthy Food Near Me Angelina Dolgusheva, endocrinologist, zakudya, zakudya.
Kodi ndingadye chivwende ndikudya?
Koma ngati tikukamba za zakudya zochiritsira, ndiye kuti chivwende chiyenera kuthandizidwa mosamala kwambiri. Zakudya za odwala matenda a shuga zimalepheretsa chivwende, mpaka kuchotsedwa kwake, ndipo izi ndizomveka, chifukwa munthu wosowa amadya magalamu 50-100 a chivwende, ndipo pali shuga wambiri mmenemo.
Kodi ndizotheka kuchiza chivwende?
Kodi ndingadye mavwende usiku?
Magwero a
- Mi Jung Kim, Hyeyoung Kim. Anticancer Zotsatira za Lycopene mu 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 Imawonjezera Mphamvu ya Docetaxel mu Khansa ya Prostate-Castration-Resistant Prostate Yogwirizana ndi Insulin-monga Kukula kwa Factor I Receptor Levels. Ulalo: 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: Impact pa Cardiometabolic Health. Ulalo: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073798/
- LIPATALA LA ULIMO LA US. Agricultural Research Service. Watermelon, yaiwisi. URL: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients