ọdịnaya
Site na nri, mmadụ na-enweta vitamin, mineral na ume nke ọ chọrọ ka ahụ ya rụọ ọrụ. Ihe ngosi ndị a niile jikọtara ọnụ site n'echiche nke "uru nri nke ngwaahịa", nke egosipụtara na nkwakọ ngwaahịa ahụ.
A na-erekarị anyụ na-enweghị akara, yabụ na ị nweghị ike ịchọpụta ihe mejupụtara ya na uru ike ya naanị site n'ịgụ akara. Anyị ga-achọpụta ole calorie dị na ngwaahịa a, ihe vitamin na nri dị na ya.
Kedu calorie ole na 100 grams nke anyụ
A na-ewere anyụ ka nri nwere obere kalori, ebe ọ bụ mmiri 91%. N'agbanyeghị nnukwu glycemic index (nkeji 75-80), a na-etinye ya na nri n'oge nri.
| Nkezi ọdịnaya kalori | 30 kcal |
| mmiri | 91,45 g |
Ngwakọta kemịkalụ nke anyụ
Ngwakọta kemịkalụ nke anyụ dị iche iche. Ọ gụnyere mmiri, protein, abụba, carbohydrates, vitamin, mineral na ihe ndị ọzọ. Ngwaahịa ahụ nwere nnukwu ọdịnaya nke lycopene: na 100 grams - ihe dịka 90,6% nke ihe a chọrọ kwa ụbọchị. Lycopene bụ antioxidant nwere mgbochi mkpali na mgbochi ọrịa kansa (1) (2). Ihe ọzọ bara uru na anyụ bụ citrulline, nke na-eme ka ọbara na-erugharị ma na-emetụta ọrụ nke akwara obi (3).
Uru oriri na-edozi ahụ nke anyụ
Akụ nwere nnukwu vitamin na mineral. N'ime vitamin na-agbaze abụba, o nwere vitamin A, E, K na beta-carotene, na nke vitamin B1-B6, B9 na C na-edozi mmiri. N'ime mineral, anyụ nwere calcium, potassium, magnesium, sodium, iron. , phosphorus, wdg Dietary eriri na ya mejupụtara, ha normalize metabolism, sachaa akụrụ na imeju, na-ebelata larịị nke cholesterol n'ime ọbara (4).
Vitamin na 100 g nke anyụ
| Vitamin | ibu | Pasent nke Bara uru kwa ụbọchị |
| A | 28,0 mg | 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 | 3,0 mg | 0,8% |
| C | 8,1 mg | 9,0% |
| E | 0,1 mg | 0,3% |
| К | 0,1 mg | 0,1% |
| Beta-carotene | 303,0 mg | 6,1% |
mineral na 100 g nke anyụ
| Ịnweta | ibu | Pasent nke Bara uru kwa ụbọchị |
| Iron | 0,2 mg | 2,4% |
| potassium | 112,0 mg | 2,4% |
| calcium | 7,0 mg | 0,7% |
| magnesium | 10,0 mg | 2,5% |
| manganese | 0,034 mg | 1,7% |
| ọla kọpa | 0,047 mg | 4,7% |
| sodium | 1,0 mg | 0,1% |
| selenium | 0,4 mg | 0,7% |
| site | 11,0 mg | 1,6% |
| Fluorite | 1,5 mg | 0,0% |
| zinc | 0,1 mg | 0,9% |
tebụl BJU
Ndabere nke nri kwesịrị ekwesị bụ ọnụọgụ protein, abụba na carbohydrates zuru oke na nri. Mgbe ihe ngosi ndị a dabara adaba, mmadụ na-enweta ike ọ chọrọ, na-achịkwa agụụ ya ma nwee mmetụta dị mma. 100 grams nke anyụ nwere ihe fọrọ nke nta ka ọ bụrụ 0,8% nke protein a chọrọ kwa ụbọchị, 0,2% abụba na 2,4% nke carbohydrates. Ngwaahịa a bara ụba na mono- na disaccharides (11,6%), n'ime nke glucose na fructose na-abụkarị. O nweghị starch, ọ bụ naanị maltose na sucrose na-achọpụta.
| mmewere | ibu | Pasent nke Bara uru kwa ụbọchị |
| Ndị na-edozi | 0,6 g | 0,8% |
| Ụdị | 0,2 g | 0,2% |
| carbohydrates | 7,6 g | 2,4% |
Protein na 100 g nke anyụ
| Ndị na-edozi | ibu | Pasent nke Bara uru kwa ụbọchị |
| Amino Acids dị mkpa | 0,21 g | 1,0% |
| Amino acid nwere ike ịgbanwe | 0,24 g | 0,4% |
Abụba na 100 g nke anyụ
| Ụdị | ibu | Pasent nke Bara uru kwa ụbọchị |
| Unsaturated ọdụdụ asịd | 0,045 g | 0,1% |
| Omega-3 | 0,019 g | 1,9% |
| Omega-6 | 0,013 g | 0,1% |
| Satọde fatty acids | 0,024 g | 0,1% |
Carbohydrates na 100 g nke anyụ
| carbohydrates | ibu | Pasent nke Bara uru kwa ụbọchị |
| Mono - na disaccharides | 5,8 g | 11,6% |
| Glucose | 1,7 g | 17,0% |
| fructose | 3,4 g | 9,9% |
| sucrose | 1,2 g | - |
| Maltose | 0,1 g | - |
| Fiber | 0,4 afọ | 2,0% |
Echiche ọkachamara
Onye na-ahụ maka ahụike na egwuregwu na-edozi ahụ, onye guzobere Caloriemania ahụike ndụ na ihe oriri na-edozi ahụ Ksenia Kukushkina:
- Maka ndị na-eche banyere ọdịdị ha ma ọ bụ na-agbalị ịkwụsị ibu, iri watermelons ga-ekwe omume ma dị mkpa. Oge anyụ abụghị ogologo oge iji kpachi onwe gị, wee taa ụta gị n'oge oyi niile wee chere oge okpomọkụ na-abịa. Otú ọ dị, echefula na anyụ bụ isi iyi nke carbohydrates ngwa ngwa nke kacha mma iri n'ụtụtụ. Jide n'aka na ị ga-etinye uru ike ya na mkpokọta gị nke ihe achọrọ kwa ụbọchị nke kilocalories.
Uru nke watermelon:
1. 90% mejupụtara mmiri, nke pụtara na ọ na-akwalite hydration;
2. n'agbanyeghị nnukwu shuga, anyụ nwere naanị 27-38 kcal kwa 100 g;
3. na-akpata mmetụta nke satiety, ekele maka eriri;
4. nwere ọtụtụ vitamin na ihe ndị bara uru Chọpụta.
Enwere ọbụna nri anyụ, mana ịkwesighi ịga maka ụdị ọrụ ahụ. Site na nri mono-diets, ahụ anaghị enweta nnukwu macro na micronutrients ọ chọrọ. Ma mgbe ị na-ebu ọnụ ụbọchị na-ebu ọnụ, ị nwere ike ida 1-2 n'arọ n'ịdị arọ. Ma ọ gaghị abụ abụba, kama naanị mmiri. Ya mere, ọ ka mma iri nri zuru oke na nke ọma, ma tinye anyụ maka eji megharịa ọnụ, kama achịcha na achịcha.
Onye na-ahụ maka nri na-edozi ahụ, onye otu ọha na eze "Nutritsiologists nke mba anyị" Irina Kozlachkova.:
– Akụ nwere ọtụtụ uru ahụike, otu n'ime ha bụ ịbelata ibu, n'ihi na ọ nwere naanị 30 kcal kwa gram 100. Mana ọdịnaya calorie dị ala nke ngwaahịa a apụtaghị na ị nwere ike iri ya n'ọtụtụ na-akparaghị ókè. Ibu nke ọkara anyụ bụ ihe dị ka kilogram 5, ma ọ bụrụ na ị na-eri ya n'otu oge, ị ga-enweta calorie kwa ụbọchị. Na mgbakwunye, e nwere ndị hụrụ n'anya na-eri anyụ na achịcha ma ọ bụ muffins, nke na-edugakwa ibu ibu. Ọzọkwa, erila anyụ yana pickles, n'ihi na nke a na-ebute oke mmiri n'ime ahụ na ọzịza.
Ọnụego a na-atụ aro nke anyụ agaghị agafe gram 200 n'otu oge. Ọnụ ego a anaghị akpata mmetụta diuretic, yabụ enwere ike iri ya ọbụlagodi awa 1,5-2 tupu ịlakpu ụra. Mana ọ bụrụ na ị na-eri oke ọkụ n'abalị, ị ga-aga mposi ọtụtụ oge n'abalị, yana ọzịza n'ụtụtụ.
Mgbe ị na-ahọrọ nri ọ bụla, kpọtụrụ ọkachamara ka ọ họrọ nri onye ọ bụla maka gị, na-eburu n'uche njirimara ahụike gị, contraindications, mmetụta ndị dị na iji otu ngwaahịa.
Ajụjụ na azịza ndị ama ama
Azịza ndị a na-ajụkarị ajụjụ nye ndị na-agụ nri ahụike nọ nso m Angelina Dolgusheva, endocrinologist, nutritionist, nutritionist.
Enwere m ike iri anyụ mgbe m na-eri nri?
Ma ọ bụrụ na anyị na-ekwu maka nri ọgwụgwọ, mgbe ahụ, a ga-eji nlezianya na-emeso anyụ. Nri maka ndị ọrịa nwere ọrịa shuga na-amachi anyụ, ruo na mwepu ya, nke a ziri ezi, n'ihi na onye na-adịghị ahụkebe ga-eri gram 50-100 nke anyụ, yana ọtụtụ shuga dị na ya.
Ọ ga-ekwe omume ịka mma site na anyụ?
Enwere m ike iri anyụ n'abalị?
Isi mmalite nke
- Mi Jung Kim, Hyyoung Kim. Mmetụta Anticancer nke Lycopene na Carcinogenesis Gastric. 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 na-eme ka mmetụta Docetaxel dị na nkedo-na-eguzogide ọrịa prostate nke jikọtara ya na isi ihe uto nke insulin dị ka I ọkwa nnabata. URL: 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. Mgbakwunye L-Citrulline: Mmetụta na Ahụike Cardiometabolic. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073798/
- Ngalaba Ọrụ Ugbo US. Ọrụ nyocha ọrụ ugbo. Anyụ, raw. URL: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients