Ama-watermelon aphakeme ngokweqile ushukela, kepha imali encane ingaba yingxenye yokudla okuphansi kwe-carb. Kukhona amavithamini nezakhi ezithandweni ezenza kube yisinqumo esinempilo sokwanelisa ukunxanela okumnandi esikhundleni sokumane ukhiphe amakholori. Nakhu ukubheka ama-carbohydrate e- watermelon .
I-Carbohydrate ne-Fiber Counts
Isihluthulelo sokujabulela ikhadini ekudleni okuphansi kwe-carb ukubuka usayizi wakho wokukhonza.
Ukukhonza okuvamile kuyinkezo eyodwa noma ama-ounces angu-5 futhi ine-11 amagremu ama-carbohydrate enetha. Ngomkhawulo wamakhabe, kufanele ulinganise ngokucophelela njengoba umcengezi ungalingana nama-servings amaningana. I-1-inch wedge enesisindo esingama-ounces angu-10 yi-servings amabili.
| Ukulungiselela i-Watermelon | I-Carbs, iFiber, ne-Calorie Counts |
|---|---|
| I-1/2 indebe idonsa ikhabe | 5.5 amagremu ama-carbohydrates , ama-fiber amaningi, amakholori angu-23 |
| 1 inkomishi idonsa ikhabe | 11 amagremu ama-carbohydrate, ama-calories angu-46 |
| 1 wedge (1/16 isilinganiso watermelon, ama-ounces ayishumi) | 22 amagremu ama-carbohydrate, 1 gram fibre, ama-khalori angu-86 |
Index Index Glycemic kanye Umthwalo Glycemic
Inkomba ye-glycemic yokudla iyinkomba yokuthi ukudla nokudla okusheshayo kuphakamisa kanjani ushukela wegazi. I-International Tables ye-Glycemic Index kanye ne-Glycemic Load: 2008 ikhombisa inani elijwayelekile le-glycemic of ikhabethe njengo-76.
Umthwalo we-glycemic wokudla uhlobene nohlu lwe-glycemic kodwa kuthatha ubungani bokukhonza ukuthi bube yingxenye. Umthwalo we-glycemic of 1 ulingana nokudla 1 gram ye-glucose.
I-Watermelon ibukeka kangcono kakhulu ngalesi silinganiso, njengoba kune-carbohydrate encane ngokukhonza.
| Umthwalo we-Glycemic of Watermelon |
|---|
| 1/2 indebe yamakhadi oqoshiwe: 1.5 |
| 1 ikhabethe yamakhadi (1/16 isilinganiso se-watermelon, ama-ounces angu-10): 6 |
| 1 ukukhonza (100 amagremu): 4 |
Izinzuzo zezeMpilo
I-Watermelon umthombo omuhle wevithamini C no-vitamin A.
Kubuye kube umthombo omuhle kakhulu we-lycopene, i-phytonutrient ukuthi izifundo zibonisa kungaba usizo ekulondolozeni impilo ye-cardiovascular mhlawumbe nempilo yethambo. Amanye ama-phytonutrients ku-watermelon ahlanganisa i-flavonoids, i-carotenoids, ne-triterpenoids, enezinzuzo zokuvimbela nokuvuvukala. I-watermelon elibomvu elivuthiwe ngokugcwele liqukethe amazinga aphezulu alezi zondlo kunamakhadi angenalutho asemhlophe.
I-amino acid citrulline itholakala ekugxilweni okuphezulu kwevheni. Ithengiswa njengokwengeza okunomsoco wezinzuzo ezihlukahlukene, kodwa inani elitholakala ku-watermelon ngeke lilingane nokuhlushwa okudayiswe ngefomu le-capsule.
I-rind ye-waton iqukethe inani elikhulu lezakhi zomzimba, kuhlanganise ne-citrulline, nokuqukethwe okushukela okuphansi. Ngeshwa, i-pickled rind ezimweni eziningi yenziwe kusuka iresiphi ebiza ukufakwa kwesamba esikhulu soshukela, okungenakufaneleka ekudleni okuphansi kwe-carb.
Njengegama lisikisela, ikhabethe liyinhloko yamanzi. Ngolunye ukhonta lwamanzi, uzothola ama-ounces angu-5 amanzi, okwenza kube ukudla okunempilo ukuhlangabezana nezidingo zakho zamanzi nsuku zonke. Amadoda nabesifazane badinga izinkomishi ezingu-9 no-13 ngosuku.
Ukukhetha nokugcina
Isithelo esibhekwa "esindayo ngobukhulu bayo," kusho ukuthi izithelo zinezithuba eziphakeme zokuba ikhabethe elimnandi, elinomsoco.
Ngaphandle kufanele kube nokuqina futhi kungenasifo sokudla noma izintambo. Bheka "indawo emhlabathini" lapho ikhabe ihlala phansi. E-melon evuthiwe ngokugcwele, le ndawo izoba umbala ophuzi ophuzi.
I-watermelon engenakulondolozwa ingagcinwa ekamelweni lokushisa, kepha kungcono igcinwe endaweni epholile, phakathi kwama-50 F no-60 F. Ngemuva kokusika, ikhabethe kufanele lifriji.
Amaqembu aphansi e-Carb Food
Izithelo eziningi, okusanhlamvu, izitshalo, nemikhiqizo yobisi ngokuvamile zivame ukwanda ushukela noma i-carbs. Ungabajabulela njengengxenye yokudla okulinganiselayo, kodwa qiniseka ukuthi uqaphele okuqukethwe kwabo kwe-carb futhi ulinganise izingxenye zakho. Uma ufuna uhlelo lokudla lokudla okuphansi, yilokho okufunayo, imifino kanye namantongomane nemifino kubonakala sengathi yizibhebhe ezingcono kakhulu.
Izwi elivela
Ngesikhathi i-watermelon ingabonakala sengathi iphezulu kuma-carbohydrates, ungajabulela lesi sithelo ngokudla okuncane kakhulu uma uqaphela amanani wesilinganiso. Yanezela isici esibalabala esaladi eluhlaza noma isaladi lesithelo. Ubumnandi obuncane bemvelo lungaphinde bujabulise i-palate yakho, futhi ngeke ube nokuchitha isabelo sakho se-carb kwenye into ezoba nenani eliphansi lokudla okunomsoco.
> Imithombo:
> Atkinson FS, Foster-Powell K, uBrand-Miller JC. Ithebula Lamazwe Omhlaba Lwe-Glycemic Index kanye Nemigomo Yokulayisha Ye-Glycemic: 2008. Ukunakekela Isifo Sikashukela . 2008; 31 (12): 2281-2283. i-doi: 10.2337 / dc08-1239.
> I-USDA Idatha Yomhlaba Wezakhi Zomhlaba we-Standard Reference, Release 28. USDA.