Watermelon yakaenzana nepamusoro mune shuga, asi zviduku zvingava chikamu chezvokudya zvakaderera-carb. Pane mavitamini uye michina mumavhodelon inoita kuti uve sarudzo yakagutsikana yekugutsa chido chinotapira kwete kungova isina chinhu makori. Hezvino tarisa ma carbohydrates muwatermelon .
Carbohydrate uye Fiber Counts
Chinodiwa kuti unakidzwe mavhenekeri pane zvokudya zvakaderera-carb ndezvekutarisa ushumiri hwako.
Muenzaniso wekushumira imwe kapu kana 5 ounces uye ine 11 gramu ye net carbohydrates. Nokuda kwechidimbu chemuvhenekeri, unofanirwa kuenzanisa zvakanyatsonaka sezvo wedge inogona kuenzana nehuwandu hwehutanda. A 1-inch wedge inorema 10 ounces mabheji maviri.
| Kugadzirira kweVermermon | Carbs, Fiber, uye Calorie Counts |
|---|---|
| 1/2 mukombe diced watermelon | 5.5 gm netakisijidheti , yakawanda ye fiber, 23 makori |
| 1 cup diced watermelon | 11 gramu net carbohydrates, 46 makori |
| 1 wedge (1/16 average yevhodelon, 10 ounces) | 22 gramu net carbohydrates, 1 gramu fiber, 86 makori |
Glycemic Index uye Glycemic Load
Nhamba yeglycemic yezvokudya ndiyo chiratidzo chekuwandisa kwekudya uye kukurumidza kwekudya kunosimudza shuga yako yeropa. Ive International Tables yeGlycemic Index uye Glycemic Load: 2008 inoratidza mavhareji glycemic index yemavhodelon se 76.
Iyo glycemic load yezvokudya inowirirana neyo glycemic index asi inotora kushandiswa kwehutano kuva nhoroondo. Glycemic load ye 1 ndiyo yakaenzana nekudya 1 gramu yeglucose.
Watermelon inoratidzika zviri nani neyero iyi, sezvo pane kamu-gedheidhaiti shomanana pakushanda.
| Glycemic Mutoro weWermermon |
|---|
| 1/2 mukombe wevhukwa rakagurwa: 1.5 |
| 1 wedge watermelon (1/16 average yevhodelon, 10 ounces): 6 |
| 1 kushumira (100 magamu): 4 |
Health Benefits
Watermelon yakanaka yakanaka ye vitamini C uye vitamini A.
Ichowo chikonzero chakanakisisa chekuchikoro, phytonutrient iyo zvidzidzo zvinoratidzira zvinogona kubatsira mukuchengetedza utano hwepfungwa uye pamwe noutano hwemapfupa. Zvimwe zvipembenene mumatermelon zvinosanganisira flavonoids, carotenoids, uye triterpenoids, iyo ine anti-inflammatory uye antioxidant inobatsira. Mucherechedza wakatsvuka wakakwana una mazinga akawandisa emakemikari aya kupfuura akaderera-akaoma rose mavhenekeri.
I amino acid citrulline inowanikwa mukukwirira kwakawanda mumavhodelon. Inotengeswa sekuwedzera kwezvokudya kune zvakasiyana-siyana zvinonzi zvinobatsira, asi mari inowanika mumatermelon inogona kunge isina kuenzana nehana yakatengeswa mumapupa.
Muchengeterwa wemavhodelon ine zvakawanda zvezvibereko, zvinosanganisira citrulline, uye zvinyorwa zveshuga zvakaderera. Zvinosuruvarisa kuti, rindle yakanyanyisa yakawanda inowanikwa kubva muchepe inoda kuti kuwedzerwa kwehuwandu hwemashuga, izvo zvingasava zvakakodzera pane zvokudya zvakaderera-carb.
Kufanana nezita rinoratidzira, mavhenekete anonyanya kunyorwa nemvura. Mune imwe shumiro yemhute, iwe uchawana anenge maundi maviri emvura, iyo inoita kuti ive zvokudya zvinopa utano zvekuzadzisa zvido zvako zvezuva nezuva remvura. Varume nevakadzi vanoda pakati pemapfumbamwe 9 ne13 emvura pazuva.
Kusarudzwa uye Kuchengetedza
Chibereko chinonzi "chinorema nokuda kwehukuru hwayo," zvinoreva kuti chibereko chiine mukana wakakura wekuve wakatsvaga, mavhodelon juicier.
Kunze kunofanira kunge kwakasimba uye kusina nicks kana dents. Tarisa "nzvimbo yepasi" apo mavhinga akanga achizorora pasi. Mucheka unenge waibva, iyi nzvimbo ichave yakachena.
Muchengetedzwa usina kukwana unogona kuchengetwa pamusasa wekupisa, asi zviri nani kuchengetwa munzvimbo inotonhorera, zvakashata pakati pe 50 F ne60 F. Mushure mokucheka, mavhenekeri anofanira kunge ari firiji.
Low Carb Food Groups
Zvibereko zvizhinji , zviyo, maruva, uye mazai emichero zvinowanzove zvakakwirira mumashuga kana carbs. Iwe unogona kunakidzwa navo sechikamu chekudya kwakakwana, asi iva nechokwadi chekucherechedza mararamiro avo uye kugadzirisa zvikamu zvako. Kana chirongwa chakanaka-carb chirongwa chauri kutsvaga, saka miriwo mashizha nemaruva uye mbeu inoratidzika seyo mabheti akanaka kwazvo.
Shoko Rinobva
Kunyange mavhenekeloni angaratidzika seaya akakwirira mumakhahydrates, unogona kufarira chibereko ichi pazvokudya zvakaderera-carb kana iwe uchitarisa kune zvikamu zvemazana. Inowedzera chimwe chinhu chinotapira kune vhuzha rakasvibirira kana muchero wemichero. Humwe huturu hwepanyama hunogonawo kufadza muromo wako, uye iwe hausi kuzokuvadza chikamu chako checarb pane chimwe chinhu chisinganyanyi kukosha.
> Sources:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index uye Glycemic Load Values: 2008. Diabetes Care . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> USDA National Nutrient Database ye Standard Reference, Release 28. USDA.