Melon: glycemic Performance index, calories, txiaj ntsig kev noj qab haus huv

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Melon yog cov txiv hmab txiv ntoo qab zib, sab nrauv ntxim nyiam nrog lub ntsej muag tshwj xeeb. Tus neeg sawv cev ntawm Asia muaj txiaj ntsig microelements thiab vitamins. Ntuj saccharides tau yooj yim nqus los ntawm lub cev, yog li nws cov ntsiab lus calorie tsawg. Tab sis melon yog contraindicated rau cov ntshav qab zib, nws glycemic Performance index yog siab heev. Ib qho khoom noj txawv txawv yog feem ntau noj tshiab. Qhov nrov tshaj plaws nyob rau hauv Russia yog Kolkhoznitsa thiab Torpedo.

yam ntxwv ntawm melon

Rau peb cov kwv tij, ib qho ntawm cov gourds nrov tshaj plaws yog melon. Lub glycemic Performance index, uas nce thaum noj melon, yuav tsum ceeb toom rau cov neeg mob ntshav qab zib. Ntawm cov hoob kawm, melon yog ib tug storehouse ntawm as-ham. Kev nce hauv kev thov rau cov khoom lag luam yog ib txwm nyob rau lub caij ntuj sov. Melon yog nrov vim nws qab zib, muaj kua. Nyob rau hauv lub luag hauj lwm chaw ntawm lub hlwbThaum cov txiv hmab txiv ntoo tau noj, "hormone ntawm kev zoo siab" yog tsim, uas txhim kho kev xav.

Melon belongs rau tsev neeg taub dag, dib yog nws cov txheeb ze ze tshaj plaws, yog li ntawd, nws yog zaub. Hauv botany, txiv hmab txiv ntoo yog hu ua taub dag. Nws muaj qhov sib txawv, nws nyob ntawm ntau yam. Nws tuaj yeem yog cylindrical, kheej kheej. Xim - daj, dawb, xim av, ntsuab, feem ntau nrog ib tug qauv los yog kab txaij. Sab hauv yog cov noob, cov nqaij dawb. Qhov hnyav tuaj yeem ncav cuag 20 kg, tab sis qhov nruab nrab fetus hnyav los ntawm 2 mus rau 10 kg. Cov Russians tau nkag mus rau Uzbek melon Torpedo thiab Kolkhoznitsa los yog Kazachka ripening nyob rau hauv nruab nrab txoj kab. Muaj ntau hom iab melon - Mamordika, ripens nyob rau hauv tropical tej yam kev mob.

txiaj ntsig ntawm melon rau lub cev

Melon nyob rau hauv nws muaj pes tsawg leeg muaj 40% dej, melon txheeb ze watermelon - 90%. Nws muaj cov protein, starch, fructose, sucrose, carbohydrates. Nws muaj cov khoom noj fiber ntau. Cov txiaj ntsig kho tau tshwm sim vim yog cov ntsiab lus ntawm phosphorus, hlau, magnesium, silicon, calcium, thiab lwm yam. Cov pab pawg ntawm cov vitamins kuj muaj ntau haiv neeg: C, PP, B1, B2, E, A. Cov txiaj ntsig ntawm melon rau lub cev yog complex. teebmeem. Calcium ntxiv dag zog rau cov pob txha, nws tseem tsim nyog rau kev ua haujlwm ntawm lub plawv thiab cov hlab ntsha. Cov enzymes muaj nyob rau hauv melon txhawb hematopoiesis, fetus muaj txiaj ntsig zoo rau ntshav qab zib. Diuretic zog tso cai rau melon siv rau hauv kev kho mob ntawm lub zais zis. Nrog kev siv cov khoom tsis tu ncua, cov roj (cholesterol) tau tawm hauv lub cev. Silicon, uas nyob ntawm no ntau dhau, muaj txiaj ntsig zoo rau lub hlwb, tom qab ntawd -mus rau lub paj hlwb. Tag nrho cov txheej txheem physiological hauv lub cev rov zoo li qub. Ascorbic acid yuav pab txhawb kev tiv thaiv kab mob, yog li thaum lub caij ntuj sov koj tsuas yog yuav tsum tau khaws cov vitamin C los ntawm kev noj zaub mov kom txaus. Cov khoom pom zoo rau cov neeg mob tom qab kev phais, pab kho cov ntshav ntim.

Contraindications rau kev siv

Txawm hais tias cov khoom no zoo npaum li cas, nws muaj qee yam contraindications, rau qee tus neeg lawv tuaj yeem tsim kev puas tsuaj rau kev noj qab haus huv. Raws li tau hais los saum no, melon tsis pom zoo rau cov neeg mob ntshav qab zib lossis mob plab. Koj tuaj yeem suav nrog nws hauv kev noj zaub mov (hauv qhov me me), yog tias lwm cov carbohydrates raug cais tawm ntawm cov ntawv qhia zaub mov. Melon, uas muaj glycemic Performance index ntawm 65, ua rau cov ntshav qabzib nce siab. Yooj yim digestible qab zib (pectin) muaj nyob rau hauv cov khoom 13%. Cov niam tsev laus kuj tsis pom zoo siv melon. Niam cov kua mis, uas muaj cov enzymes melon, tuaj yeem ua rau colic hauv tus menyuam mos. Raws li cov kws kho mob sau tseg, cov khoom no tsis tuaj yeem ua ke nrog cov proteins (mis nyuj, txiv ntseej). Hauv qhov no, kev tsis haum tshuaj tshwm sim, nrog rau cov teeb meem plab. Nws yog qhov zoo dua los haus melon nyoos ntawm cov pluas noj, tsis txhob ua ke nrog lwm cov khoom.

Melon: calories thiab glycemic Performance index

Yog tias koj piv melon nrog lwm cov khoom, nws tsim nyog hais tias nws cov ntsiab lus calorie tsawg heev. Txawm li cas los xij, cov khoom no suav hais tias yog lub zog haus dej, raws li nws muajCov muaj pes tsawg leeg ntawm sai sai digestible suab thaj, uas yog hu ua pectin. Nws yog absorbed sai txaus, thiab qhov no ua rau ib tug ntse dhia nyob rau hauv cov ntshav qab zib theem. Yog tias peb xav txog qhov glycemic Performance index ntawm txiv lws suav thiab melon, ces melon yeej nyob rau hauv qhov ntsuas no - 65, watermelon muaj qhov ntsuas siab dua - 72.

Yog li muaj pes tsawg calories nyob hauv ib lub melon? Ua ntej ntawm tag nrho cov, nws nyob ntawm ntau yam. Hauv peb lub tebchaws, feem ntau yog Torpedo thiab Kolkhoz Poj Niam. Tsis muaj qhov sib txawv loj ntawm lawv, tab sis yog tias koj xaiv cov txiv hmab txiv ntoo tshwj xeeb rau kev noj haus, ces koj yuav tsum paub tias hauv 100 grams ntawm cov khoom hauv Kolkhoznitsa muaj 30 calories, thaum nyob rau hauv Torpedo nws yog 38.

Kev poob phaus, muaj ntau yam khoom noj uas suav nrog melon hauv kev noj haus. Kev ua raws cai tso cai rau koj kom tshem tau ob peb kilograms hauv ib lub lis piam. Lub ntsiab feature ntawm kev noj haus yog me me tab sis nquag feem. Tsis txhob hnov qab tias melon muaj cov nyhuv diuretic tsis muaj zog, yog li tsis txhob hnov qab haus dej ntau (txog 3 litres ib hnub). Lub ntsiab ntawm cov zaub mov no yog unloading thiab so rau tag nrho cov digestive ib ntsuj av. Paub txog cov ntsiab lus calorie ntawm melon, txhua tus tuaj yeem tsim cov khoom noj rau lawv tus kheej uas haum rau koj lub cev.

Melon Torpedo

Cov neeg uas xaiv cov txiv ntoo ntawm lub khw ntawm lawv tus kheej, tej zaum pom tias ntau yam txawv ntawm ib leeg ntawm cov duab, xim, thiab xim. Lub ntsiab tivthaiv, ntawm chav kawm, yog lub pulp nws tus kheej. Cov txiv hmab txiv ntoo qab zib tshaj plaws yog Torpedo ntau yam, yog li nws cov ntsiab lus calorie ntau dua li lwm tus, hauv 100 grams - 38 kcal. Yog tias peb piv nws nrog 15% kefir, ces peb tuaj yeem xaus tias qhov kawgntau caloric. Yog li ntawd, Torpedo yog cais raws li cov khoom noj khoom haus. Cov neeg ua raws li lawv daim duab tuaj yeem muaj kev nyab xeeb suav nrog hauv lawv cov zaub mov. Qhov ntsuas glycemic ntawm Torpedo melon yog 68, cov neeg mob ntshav qab zib yuav tsum tau saib xyuas qhov no.

Melon Kolkhoz Poj Niam

Yog tias koj tab tom nrhiav ntau yam melon kom suav nrog hauv koj cov zaub mov poob, ces koj tuaj yeem muab qhov nyiam rau Kolkhoznitsa. Thaum thawj zaug sim, koj tuaj yeem txiav txim siab tam sim ntawd tias ntau yam no maj mam, tsis muaj qab zib-qab zib saj li Torpedo. Yog li, cov ntsiab lus calorie ntawm cov khoom yuav qis dua: ib 100 g - 30 kcal. Lub glycemic Performance index ntawm Kolkhoznitsa melon kuj tseem qis dua li ntawm Torpedo, ntawm 65. Cov neeg mob ntshav qab zib tuaj yeem them taus suav nrog Kolkhoznitsa ntawm cov ntawv qhia zaub mov yog tias lawv tsis suav nrog lwm cov carbohydrates los ntawm kev noj haus.

Yam yuav tsum xav txog

Cia peb kos cov ntsiab lus tseem ceeb ntawm qhov koj yuav tsum xav txog thaum noj cov txiv hmab txiv ntoo qab zib no kom tsis txhob ua rau koj noj qab haus huv:

• Ntau yam uas txo cov piam thaj hauv cov calories tsawg, tab sis ua tsaug rau pectins - glycemic Performance index siab. Qhov tshwm sim yog ib qho ntse, txawm tias luv luv, nce ntshav qabzib qib. Cov neeg mob uas muaj ntshav qab zib hom 2, nrog kev rog rog, tau txais txiaj ntsig zoo (qhov hnyav poob), tab sis muaj qhov cuam tshuam tsis zoo ntawm cov ntshav qabzib. Yog vim li cas rau qhov no yog melon, glycemic Performance index ntawm uas yog siab heev. Tsim nyog xav txog.
• Rau cov neeg mob ntshav qab zib hom 1, kev siv cov txiv ntoo raug tso cai, tab sis kev soj ntsuamcov ntsiab cai ntawm kev noj haus. Qhov yuav tsum tau muaj nyob rau hauv cov ntaub ntawv no yog hais tias tus nqi ntawm carbohydrates yuav tsum tau tag nrho sib haum mus rau lub koob tshuaj ntawm insulin noj, nrog rau lub cev ua si.
• Rau txhua tus, kev siv cov txiv maj phaub yog pom zoo thaum sawv ntxov. Tsis tas yuav ua ke nrog lwm cov khoom. Nws ua rau ib tug ntse stimulation ntawm cov hnyuv. Nws yog qhov zoo dua kom tsis txhob sib xyaw nrog cov khoom noj ntxiv.
• Sau koj cov carbohydrates kom tsawg hauv koj cov zaub mov.

Glycemic Performance index yog dab tsi (GI)

Qhov ntsuas glycemic ntsuas koj cov ntshav qabzib ntau npaum li cas tuaj yeem nce siab thaum koj noj qee yam zaub mov. Leej twg txhawj txog qhov no? Txhua tus. Tab sis tshwj xeeb tshaj yog rau cov neeg uas xav kom poob phaus los yog raug kev txom nyem los ntawm cov kab mob endocrine. Lub glycemic Performance index txiav txim siab sai npaum li cas lub cev zom cov carbohydrates rau hauv cov suab thaj, uas peb xav tau lub zog.

Y Glycemic Performance index hais li cas? Qhov ntsuas no yog ntsuas los ntawm 1 units mus rau 100. Qhov tsawg dua carbohydrates hauv cov khoom, qhov ntsuas no qis dua. Tsawg GI qhov tseem ceeb qhia tau hais tias cov khoom tsis ua rau cov piam thaj hloov pauv hauv cov ntshav. Qhov nruab nrab GI qhov tseem ceeb nce qib qabzib. Kev nyeem ntawv GI siab ua rau cov ntshav qab zib nce siab, qib insulin nce, thiab lub cev pib tsim cov rog hauv lub cev.

Nws tuaj yeem txiav txim siab tias qhov kev nyiam yuav tsum tau muab rau cov khoom lag luam uas muaj GI qis dua. Los ntawm cov khoom no, carbohydrates tau sib npaug rau hauv lub zog, tom qab ntawdGI siab npaum li cas carbohydrates tau nqus sai sai. Yog tias koj tsim txom cov khoom no, lub cev pib khaws lub zog, uas yog, khaws cia hauv lub cev rog.

YGlycemic Index Table

Tam sim no cia peb saib cov npe tseem ceeb ntawm cov khoom lag luam nrog qhov ntsuas glycemic. Nws yuav tso cai rau koj los tsim koj cov ntawv qhia kom raug.

Cov khoom noj qis GI:

• Kefir - 15.
• Peanuts, ntau yam txiv ntoo - 15.
• Soya - 16.
• taum - 19.
• Cranberries, lingonberries, cherries, fructose - 20.
• Dark chocolate, berries - 25.
• Skim milk - 32.
• Low fat yogurt - 33.
• Bran bread - 35.
• Barley bread - 38.
• Buckwheat, oatmeal, hnub, gooseberries - 40.
• Spaghetti, pasta, txiv kab ntxwv, tangerines - 42.

Medium GI khoom noj:

• Peas, apricots, txiv duaj - 43.
• Kvass, npias - 45.
• Grapes - 46.
• Rice - 47.
• Barley flakes, kiwi, txiv nkhaus taw - 50.
• taum kaus poom - 52.
• Buckwheat, oatmeal ncuav qab zib, oat bran - 55.
• qos yaj ywm - 56.
• Melon - 65.
• Raisins, txiv hmab txiv ntoo qhuav - 67.
• Mashed qos yaj ywm, pob kws, nplej dawb - 70.

High GI Khoom Noj:

• Txiv kab ntxwv - 72.
• Nplej, french fries - 75.
• Caramel, pob kws flakes - 80.
• Nkauj - 88.
• Puffed rice - 94.
• M altose -105.
• Glucose -100.