Amfanin Lafiya na Cantaloupe ya Tabbatar MVP ne na Samar da Hutun

Wadatacce

• Menene Cantaloupe?
• Bayanan Gina Jiki na Cantaloupe
• Amfanin Lafiya na Cantaloupe
• Yaki danniya Oxidative
• Yana goyan bayan tsarin rigakafi
• Yana inganta narkewar lafiya
• Inganta Lafiya Zuciya
• Yana inganta hydration
• Hadarin Cantaloupe
• Yadda ake Shirya da Cin Cantaloupe
• Yadda Ake Yanke Cantaloupe
• Bita don

Idan cantaloupe baya kan radar ku na bazara, kuna son canza wannan, ƙididdiga. 'Ya'yan itacen ɗumi-ɗumi yana cike da muhimman abubuwan gina jiki, daga magungunan yaƙi da cuta zuwa maƙarƙashiya. Cantaloupe kuma abin mamaki yana da yawa; yana ɗanɗano ban mamaki mai daskarewa a cikin dusar ƙanƙara, sabo daga ƙugi, har ma da gasa a matsayin abincin abincin dare. Gaba, koya game da fa'idodin kiwon lafiya na cantaloupe, ƙari daidai yadda ake tarawa da yanke guna don mafi kyawun lokacin bazara.

Menene Cantaloupe?

Wanda ya fito daga gida ɗaya kamar zuma, kokwamba, kankana, da kabewa, cantaloupe wani nau'in guna ne wanda ke tsiro akan itacen inabi mai fure. Kare 'ya'yan itacen' ya'yan itacen 'ya'yan itacen (da m AF) nama ne mai launin shuɗi mai launin toka mai launin toka tare da haɓakar' 'netted' ', a cewar Jami'ar Jihar Colorado. Kuma yayin da ainihin asalin cantaloupes (da kankana gabaɗaya) ba a san su ba, masana kimiyya suna tunanin asalinsu ne daga Afirka ko Asiya, in ji labarin 2018 a cikin mujallar. Jaridar Amirka ta Botany.

Bayanan Gina Jiki na Cantaloupe

Abincin Cantaloupe yana da daɗi kamar yadda ɗanɗano yake ɗanɗano, amana. Samfurin bazara yana cike da bitamin C, potassium, da magnesium, a cewar binciken 2019. Har ila yau, yana da wadata a cikin beta-carotene, carotenoid da jiki ke jujjuyawa zuwa bitamin A wanda ke tallafawa ayyukan tsarin rigakafi, lafiyar fata da hangen nesa, da sauransu, a cewar National Library of Medicine. Ba wai kawai yana cike da fiber ba amma kuma kusan ruwa ne gaba ɗaya, yana yin hanya ta musamman don kiyaye tsarin narkar da ku cikin kwanciyar hankali.

Ga bayanin abinci mai gina jiki na kofi ɗaya na cantaloupe (~ 160 grams), a cewar Ma'aikatar Aikin Gona ta Amurka:

• Kalori 54
• 1 gram na furotin
• 0g mai
• 13 grams na carbohydrate
• 1 gram na fiber
• 13 grams na sukari

Amfanin Lafiya na Cantaloupe

Kamar dai jerin gwanon abubuwan gina jiki bai wadatar da dalilin ƙara guna a cikin menu na bazara ba, fa'idodin lafiyar cantaloupe tabbas za su gamsar da ku. Karanta don ƙarin koyo.

Yaki danniya Oxidative

"Daya daga cikin sanannun antioxidants da ake samu a cantaloupe shine bitamin C," in ji mai rijista Kelsey Lloyd, MS, RD Ma'anar, yana magance damuwa na oxidative ta hanyar kawar da radicals kyauta kafin su iya "gina cikin jiki [da] haifar da lalacewa. zuwa sel, ”in ji Laura Iu, RD, CDN Kuma wannan babban abu ne mai girma saboda manyan matakan damuwa na oxyidative na iya haɓaka haɗarin haɓaka yanayi na yau da kullun kamar ciwon daji da cututtukan zuciya. Vitamin C ma yana taimakawa jiki sake haifuwa bitamin E, wani antioxidant, bisa ga labarin in Abubuwan gina jiki. (Mafi yawan alheri, duk.)

Kuma yayin da babu shakka gidan wuta ne, bitamin C ba shine kawai antioxidant a cantaloupe ba. ICYMI a baya, kankana ya ƙunshi beta-carotene, antioxidant da pigment da ake samu a cikin 'ya'yan itatuwa da kayan marmari na lemu (kamar karas), in ji Lloyd. Tare da bitamin C, beta-carotene yana sa cantaloupe ya zama tushen A+ na yaƙar antioxidants. (BTW, beta-carotene shi ma yana da alhakin launin rani na cantaloupe. Don haka, duhun nama, yawancin beta-carotene a kowane cizo, a cewar Jami'ar Maine.)

Yana goyan bayan tsarin rigakafi

Godiya ga bitamin C da beta-carotene, guna na bazara na iya kare tsarin garkuwar jikin ku. Kamar yadda Lloyd ya lura, bitamin C “yana tallafawa [sabuntawa] sabbin kyallen takarda a jikin ku,” wanda ke inganta warkar da rauni na lafiya. Hakanan yana da "mahimmanci ga aikin neutrophil," a cewar labarin 2019. Neutrophils wani nau'in sel ne na rigakafi wanda ke "cin" ƙwayoyin cuta masu cutarwa, don haka rage haɗarin kamuwa da cuta ko yuwuwar lalacewar ƙwayoyin da aka faɗa. Bugu da ƙari, a matsayin antioxidant, bitamin C yana kare lymphocytes (wani kwayar rigakafi) daga damuwa na oxidative, bisa ga bita na 2020 a Frontiers na Immunology. (Lymphocytes ne ke kula da yaƙi da guba, ƙwayoyin cuta, ƙwayoyin cuta, da ƙwayoyin kansa.) Amma game da beta-carotene? A cikin jiki, "beta-carotene an canza shi zuwa bitamin A," in ji Kylie Ivanir, MS, RD, mai cin abinci mai rijista kuma wanda ya kafa Injin Gina Jiki. Kuma bincike yana ba da shawarar cewa bitamin A yana tallafawa samarwa da haɓaka ƙwayoyin rigakafi, gami da ƙwayoyin lymphocytes da aka ambata. (Masu Alaka: Hanyoyi 7 Don Ƙarfafa Tsarin Kariyar Ka ta Halitta)

Yana inganta narkewar lafiya

"Cantaloupe yana da fiber mai narkewa da mara narkewa," in ji Lloyd. "Dukansu zaruruwa biyu suna da kyau don kiyaye lafiyar narkewar abinci." Don masu farawa, fiber mai narkewa shine, kamar yadda kuke tsammani, mai narkewa. Don haka, lokacin da ya sadu da H20 (da sauran ruwa) a cikin hanji, yana samar da wani abu mai kama da gel wanda ke taimakawa samar da kujera, inganta maƙarƙashiya (ta tausasa bushewar kujera) da zawo (ta hanyar ƙarfafa madaidaicin kujera), a cewar Jami'ar Jihar Oregon. A gefe, fiber mara narkewa baya haɗuwa da ruwa. Wannan yana taimakawa motsa abinci ta hanyar narkar da abinci, wanda ke kiyaye ku na yau da kullun kuma yana hana (kuma yana sauƙaƙe) maƙarƙashiya, a cewar Jami'ar California San Francisco.

Idan ya zo ga fa'idar lafiyar cantaloupe, duk da haka, yana da mahimmanci a lura cewa idan ba ku yawan cin abinci mai yawan fiber (watau 'ya'yan itace), ku guji cin kantiloupe da yawa lokaci guda. Yana da mahimmanci a ƙara fiber - daga kowane abinci - zuwa abincin ku a hankali, in ji Lloyd. "Tafi daga 0 zuwa 100 na iya haifar da ciwon ciki, gas, kumburi, da rashin jin daɗi na gaba ɗaya," in ji ta. Fara da girman hidimar kofi ɗaya na cantaloupe mai cubed, kamar yadda USDA ta ba da shawara, kuma ga yadda kuke ji daga can.

Inganta Lafiya Zuciya

Babban cholesterol na jini da matakan hawan jini sune manyan abubuwan haɗari ga cututtukan zuciya, a cewar Cibiyoyin Kula da Cututtuka da Cututtuka. Amma godiya ga fiber mai narkewa, potassium, kuma bitamin C a cantaloupe, guna na rani na iya taimakawa rage waɗannan haɗarin. Fiber mai narkewa yana sarrafa cholesterol na jini ta hanyar haɓaka haɓakar ƙwayar cholesterol a cikin kujera, a cewar labarin 2019. A halin yanzu, potassium yana daidaita hawan jini ta hanyar ƙara yawan sodium da kuke fitar, a cewar Ƙungiyar Zuciya ta Amurka. (Magungunan sodium masu girma suna sa jikin ku riƙe ruwa, yana haifar da hawan jini, bisa ga labarin 2019 a cikin mujallar. Abubuwan gina jiki.) Amma ga bitamin C? Nazarin 2017 ya gano cewa bitamin C na iya haɓaka samar da nitric oxide, kwayar da ke inganta kwararar jini (don haka, hawan jini) ta hanyar shakatawa jijiyoyin jini. (Mai dangantaka: Dalilin da yasa yakamata ku ci 'Ya'yan Guava a Wannan bazara)

Yana inganta hydration

Don hanya mai daɗi don haɓaka yawan shan ruwa, nosh akan cantaloupe, wanda shine kusan kashi 90 na ruwa, a cewar Cibiyar Gina Jiki da Abinci. Bayan haka, "muna buƙatar ruwa don ainihin duk abin da jikin mu ke yi," in ji Lloyd. Alal misali, yana da mahimmanci don narkewa, metabolism, sarrafa karfin jini, da matakai na detoxification na halitta a cikin hanta da kodan (tunanin: cire sharar gida da gubobi, kamar barasa, daga jini), ta bayyana.

"Ruwa kuma yana da mahimmanci don jigilar kayan abinci a cikin jiki da kuma daidaita zafin jiki," in ji Iu. Wannan ya ce, shan ƙananan H20 na iya haifar da rashin ruwa, yana haifar da cututtuka marasa dadi kamar tashin zuciya, tashin hankali, gajiya, ciwon tsoka, da maƙarƙashiya, in ji Iu. Amma ta hanyar shan ruwa mai yawa a kowace rana - da kuma cin abinci mai raɗaɗi kamar cantaloupe - za ku fi dacewa don biyan bukatun ku na yau da kullun (watau kofi 11.5 ga mata, a cewar Mayo Clinic).

Hadarin Cantaloupe

Kodayake cantaloupe tauraruwa ce mai gina jiki, ba kowa bane. Lloyd ya ce: "Akwai alaƙa tsakanin wasu cututtukan cututtukan pollen da halayen rashin lafiyan ga kankana [kamar cantaloupes]," in ji Lloyd."Musamman, mutanen da ke da ciyawa ko rashin lafiyar ragweed na iya samun amsa ga cantaloupe da sauran melons." Wannan shi ne saboda sunadaran da ke cikin cantaloupe suna kama da sunadaran da ke haifar da rashin lafiyar jiki a cikin ciyawa da pollen ragweed, wani abu da ake kira ciwon rashin lafiyar jiki, bisa ga Cibiyar Nazarin Allergy Asthma & Immunology. ? Ziyarci likitan rashin lafiyan, wanda zai iya amfani da gwaje -gwaje iri -iri don tabbatarwa idan kuna da wasu rashin lafiyan.

Idan kuna da tarihin cututtukan koda, kuna iya guje wa abinci mai yawan potassium kamar cantaloupe. Ga dalilin da yasa: Kodan ke da alhakin daidaita matakan potassium na jikin ku, a cewar National Kidney Function. Amma ciwon koda yana rage wannan aikin, yana ƙara haɗarin matakan potassium mai yawa, aka hyperkalemia, wanda zai iya haifar da tingling, rauni, bugun zuciya mara kyau, ko bugun zuciya. Tun da cantaloupe yana da wadataccen sinadarin potassium, za ku so ku guji guna idan kuna da matsalar koda, a cewar binciken 2018 a Frontiers na Kimiyya Kimiyya.

Yadda ake Shirya da Cin Cantaloupe

A cikin babban kanti, zaku iya samun cantaloupe danye, daskararre, da busasshe, kamar Nutsin Kwayar Dried Cantaloupe Chunks (Sayi Shi, $ 18, amazon.com). Wato ana faɗin, sigar daɗaɗɗen ita ce nau'i na yau da kullun a cikin shaguna kuma ana iya siyan gabaɗaya ko an yanke (a matsayin cubes) a cikin kwantena filastik. Hakanan 'ya'yan itacen suna cikin lokacin bazara, a cewar USDA, don haka lokacin da ya dace don siyan cantaloupe (don ƙima mafi ƙima da inganci) shine lokacin watanni masu zafi.

Game da yadda ake zaɓar cantaloupe? Nemo guna tare da tsayayyen fatar waje da ƙanshin 'ya'yan itace inda' ya'yan itacen ke rarrabuwa da tushe, a cewar Jami'ar Arkansas Division of Agriculture. Idan guna ya yi yawa, za ku ga taushi gaba ɗaya na fata da taushi mai ruwa. Ƙananan raunuka ba yawanci za su cutar da nama ba, amma ku guje wa waɗanda ke da manyan wuraren da suka lalace tun da alama suna da laushi, nama mai ruwa a ƙarƙashin fata.

Yadda Ake Yanke Cantaloupe

Koyon yadda ake yanke katako na iya zama kamar abin ƙyama idan aka ba da 'ya'yan itace masu nauyi da tsoratarwa, amma yanke da shirya guna a zahiri abu ne mai sauqi. Bi waɗannan matakan daga Jami'ar Arkansas: Wanke duka cantaloupe a ƙarƙashin sanyi, ruwa mai gudana, sannan a ɗan goge fatar waje tare da goga na 'ya'yan itace da kayan lambu. Gwada: Zoie Chloe 100% Halittar Shuka-Fiber Soft Bristles Kayan Gashi (Sayi, $ 8, amazon.com). Ki shafa shi a bushe, sannan a yanka shi cikin rabin tsayi tare da babban wuka mai tsabta. Cire tsaba tare da cokali, sannan a yanka kowane rabi (na tsawon) zuwa tsinke, in ji Ivanir. Za a bar ku da sifa-siffa mai sifar da za a iya ci kai tsaye daga ƙugi. A madadin, za ku iya yanke naman tare da bawon sannan a yanka shi cikin cubes.

BTW: Gabaɗaya (wanda ba a yanke ba) cantaloupe zai iya wucewa akan tebur na tsawon kwanaki biyar zuwa 15 ko wasu makonni a cikin firiji. Yankan cantaloupe yana ɗaukar kusan kwanaki biyar a cikin firiji, a cewar Jami'ar Purdue.

Yanzu da kuka san yadda ake zaɓar da yanke cantaloupe, lokaci yayi da za ku ƙara wannan guna mai daɗi da girke -girke na cantaloupe mai ban sha'awa ga juyawa. Anan akwai ra'ayoyi da yawa don cin 'ya'yan itacen a gida:

A cikin smoothies. Ƙara ɗan ɗanɗano mai cubed cantaloupes zuwa santsi na gaba, kamar wannan mango, gwanda, da santsin kwakwa. Cantaloupe zai inganta dandano kuma abun cikin ruwa na abin sha, don haka zaku iya fara ranarku tare da shayarwa, karin kumallo mai wadataccen abinci.

A matsayin gasasshen gefen tasa. Zaƙi mai daɗi na cantaloupe shine cikakken zane don gefen gasasshen hayaƙi. Bincika wannan gasashen zuma-lemun tsami ko gasasshen guna mai gasasshen tare da mint.

Tare da yogurt. Yi daɗin kwano na yogurt na gaba tare da cubes cantaloupe, kwayoyi, da tsaba, in ji Ivanir. Ba a cikin yanayin yogurt ba? Gwada cubta cantaloupe tare da fave hatsin ku ko girkin hatsin dare.

A cikin kankara pops. Don jin daɗin lokacin bazara mai daɗi, cantaloupe puree, yogurt, da zuma a cikin injin wuta, in ji Ivanir. Zuba cakuda cikin kwandon kankara - watau Aoluvy Silicone Popsicle Molds (Sayi Shi, $ 20, amazon.com) - kuma a bar shi a cikin injin daskarewa har sai an daskarar da shi. Sannu, kayan zaki na DIY! (Ƙarin girke -girke na popsicle lafiya a nan.)

A cikin salatin 'ya'yan itace. Ƙara cubes na cantaloupe zuwa salatin 'ya'yan itace, yana ba da shawarar Iu. Gwada wannan salatin cantaloupe na Berry ta Damn Delicious ko, don wani abu mai ɗan bambanci, wannan salatin guna mai daɗi tare da gishiri mai kyafaffen.

Tare da prosciutto. Boardaukaka allon charcuterie na bazara tare da wannan ra'ayin abin ciye -ciye daga Iu: Kunsa cantaloupe cubes tare da prosciutto, sannan ku liƙa haƙoran haƙora a cikin kowane yanki. (Na gaba: Ra'ayin Abinci mai Dadi da Daɗaɗa don Yin da 'Ya'yan itacen bazara)

Bita don