Cov txiaj ntsig kev noj qab haus huv ntawm Cantaloupe Pov Thawj Nws yog Lub Caij Ntuj Sov Ua MVP

Zoo Siab

• Cantaloupe yog dab tsi?
• Cantaloupe Nutrition Facts
• Cov txiaj ntsig kev noj qab haus huv ntawm Cantaloupe
• Sib ntaus Oxidative Stress
• Txhawb Kev Tiv Thaiv Kab Mob
• Txhawb kev noj qab haus huv digestion
• Txhawb Kev Noj Qab Haus Huv
• Boosts Hydration
• Cantaloupe Risks
• Yuav ua li cas npaj thiab noj Cantaloupe
• Yuav Ua Li Cas Txiav Cantaloupe
• Ntsuam xyuas rau

Yog tias cantaloupe tsis nyob ntawm koj lub caij ntuj sov radar, koj yuav xav hloov qhov ntawd, stat. Cov txiv hmab txiv ntoo sov-huab cua yog brimming nrog cov as-ham tseem ceeb, los ntawm cov kab mob-tiv thaiv antioxidants mus rau cem quav-busting fiber. Cantaloupe kuj tseem muaj ntau yam xav tsis thoob; nws qab qab heev khov hauv cov dej khov, tshiab tawm ntawm lub rind, thiab txawm tias grilled ua zaub mov noj. Ua ntej, kawm paub txog kev noj qab haus huv cov txiaj ntsig ntawm cantaloupe, ntxiv rau qhov yuav ua li cas xaiv thiab txiav cov melon rau koj lub caij ntuj sov tshaj plaws.

Cantaloupe yog dab tsi?

Hailing los ntawm tib tsev neeg xws li honeydew, dib, watermelon, thiab taub dag, cantaloupe yog ib hom melon uas loj hlob ntawm flowering vine. Tiv thaiv cov txiv hmab txiv ntoo daj txiv kab ntxwv (thiab muaj kua AF) nqaij yog tawv tawv daj daj nrog lub ntsej muag tsa "netted" kev ntxhib los mos, raws li Colorado State University. Thiab thaum lub hauv paus ntsiab lus ntawm cantaloupes (thiab melons feem ntau) tsis paub, cov kws tshawb fawb xav tias lawv nyob hauv teb chaws Africa lossis Asia, raws li tsab xov xwm 2018 hauv American Journal of Botany.

Cantaloupe Nutrition Facts

Cantaloupe cov khoom noj tsuas yog qab zib li cov txiv hmab txiv ntoo saj, ntseeg. Lub caij ntuj sov cov khoom tau ntim nrog cov vitamin C, potassium, thiab magnesium, raws li kev tshawb fawb xyoo 2019. Nws kuj tseem nplua nuj nyob hauv beta-carotene, carotenoid lub cev hloov mus rau hauv vitamin A uas txhawb kev tiv thaiv kab mob, tawv nqaij thiab pom kev noj qab haus huv, thiab ntau dua, raws li National Library of Medicine. Tsis tsuas yog nws muaj fiber ntau tab sis nws tseem yuav luag tag nrho cov dej, ua rau tshwj xeeb txoj hauv kev kom ua kom koj cov zom zaub mov ua haujlwm tau zoo.

Nov yog cov zaub mov muaj txiaj ntsig ntawm ib khob ntawm cantaloupe (~ 160 grams), raws li Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb:

• 54 calorie ntau ntau
• 1 gram ntawm cov protein
• 0 gramm yog '
• 13 grams carbohydrates
• 1 grams fiber ntau
• 13 grams qab zib

Cov txiaj ntsig kev noj qab haus huv ntawm Cantaloupe

Raws li yog tias nws cov khoom noj muaj txiaj ntsig zoo tsis txaus ntawm qhov laj thawj los ntxiv cov txiv ntoo rau koj lub caij ntuj sov zaub mov, cantaloupe cov txiaj ntsig kev noj qab haus huv yuav ua rau koj ntseeg tau. Nyeem rau kom paub ntxiv.

Sib ntaus Oxidative Stress

"Ib qho ntawm cov tshuaj tiv thaiv kab mob zoo tshaj plaws pom hauv cantaloupe yog vitamin C," hais tias tus kws noj zaub mov sau npe Kelsey Lloyd, MS, RD Lub Ntsiab Lus, nws tawm tsam kev nyuaj siab oxidative los ntawm neutralizing dawb radicals ua ntej lawv tuaj yeem "tsim hauv lub cev [thiab] ua rau puas tsuaj rau cov hlwb, "hais tias sau npe tus kws noj zaub mov Laura Iu, RD, CDN Thiab qhov no yog qhov zoo nkauj heev vim tias muaj kev ntxhov siab oxidative siab tuaj yeem ua rau muaj kev pheej hmoo ntawm kev tsim mob ntev xws li mob qog noj ntshav thiab mob plawv. Vitamin C txawm pab lub cev rov tsim dua cov vitamin E, lwm antioxidant, raws li tsab xov xwm hauv Cov khoom noj. (Qhov ntau merrier, y'all.)

Thiab thaum nws yog undeniably lub hwj chim, vitamin C tsis yog tib antioxidant nyob rau hauv cantaloupe. ICYMI ua ntej, melon muaj beta-carotene, cov tshuaj tiv thaiv kab mob thiab cov xim pom hauv txiv kab ntxwv txiv hmab txiv ntoo thiab zaub (zoo li carrots), ntxiv Lloyd. Ua ke nrog vitamin C, beta-carotene ua rau cantaloupe A+ qhov chaw tiv thaiv kab mob tiv thaiv kab mob antioxidants. (BTW, beta-carotene kuj yog lub luag haujlwm rau cantaloupe lub caij ntuj sov xim. Yog li, cov nqaij tawv nqaij, ntau beta-carotene hauv txhua qhov tom, raws li University of Maine.)

Txhawb Kev Tiv Thaiv Kab Mob

Ua tsaug rau nws cov vitamin C thiab beta-carotene, lub caij ntuj sov melon tuaj yeem tiv thaiv koj lub cev tiv thaiv kab mob. Raws li Lloyd sau tseg, vitamin C "txhawb [rov tsim dua] cov ntaub so ntswg tshiab hauv koj lub cev," uas txhawb kev noj qab haus huv zoo. Nws kuj tseem "tseem ceeb rau kev ua haujlwm neutrophil," raws li tsab xov xwm 2019. Neutrophils yog ib hom kev tiv thaiv kab mob uas "noj" cov kab mob phem, yog li txo qhov kev pheej hmoo ntawm kev kis kab mob lossis kev puas tsuaj los ntawm cov kab mob hais. Ntxiv rau, raws li cov tshuaj tiv thaiv kab mob, vitamin C tiv thaiv lymphocytes (lwm lub cev tiv thaiv kab mob) los ntawm kev ntxhov siab oxidative, raws li kev tshuaj xyuas xyoo 2020 hauv Frontiers ntawm Immunology. (Lymphocytes yog tus saib xyuas kev tua cov co toxins, kab mob, kab mob, thiab cov qog nqaij hlav cancer.) Raws li beta-carotene? Hauv lub cev, "beta-carotene tau hloov pauv mus rau hauv vitamin A," piav qhia Kylie Ivanir, MS, RD, sau npe noj zaub mov noj thiab tus tsim ntawm Tsis pub twg paub. Thiab kev tshawb fawb qhia tias vitamin A txhawb kev tsim khoom thiab kev loj hlob ntawm cov cell tiv thaiv kab mob, suav nrog cov lymphocytes uas tau hais los saum no. (Muaj feem cuam tshuam: 7 Txoj Hauv Kev Los Txhawb Koj Lub Cev Muaj Zog)

Txhawb kev noj qab haus huv digestion

"Cantaloupe muaj ob qho tib si soluble thiab insoluble fiber," hais Lloyd. "Ob lub fibers yog qhov zoo rau kev ua kom koj txoj hnyuv zom zaub mov zoo." Rau cov pib, soluble fiber yog, raws li koj zaum twv nws, soluble. Yog li, thaum nws cuam tshuam nrog H20 (thiab lwm yam kua) hauv lub plab, nws tsim cov tshuaj zoo li gel uas pab tsim cov quav, txhim kho cem quav (los ntawm muag cov quav qhuav) thiab raws plab (los ntawm kev khov kho cov quav xoob), raws li Oregon State University. Ntawm qhov ntxeev sab, cov fiber ntau tsis tuaj yeem ua ke nrog dej. Qhov no pab txav zaub mov los ntawm koj txoj hnyuv, uas ua rau koj tsis tu ncua thiab tiv thaiv (thiab txo qis) cem quav, raws li University of California San Francisco.

Thaum nws los txog rau qhov txiaj ntsig kev noj qab haus huv ntawm cantaloupe, txawm li cas los xij, nws yog ib qho tseem ceeb kom nco ntsoov tias yog koj tsis nquag noj ntau cov zaub mov muaj fiber ntau (piv txwv li txiv hmab txiv ntoo), zam kev noj cantaloupe ntau dhau ib zaug. Nws yog qhov tseem ceeb ntxiv cov fiber ntau - los ntawm ib yam khoom noj - rau koj cov zaub mov maj mam, hais tias Lloyd. "Mus ntawm 0 mus rau 100 tuaj yeem ua rau mob plab, roj, tsam plab, thiab tsis xis nyob," nws piav qhia. Pib nrog qhov loj me ntawm ib khob ntawm cov cantaloupe cubed, raws li tau hais los ntawm USDA, thiab saib seb koj xav li cas los ntawm qhov ntawd.

Txhawb Kev Noj Qab Haus Huv

Cov roj (cholesterol) siab thiab ntshav siab yog qhov tseem ceeb ntawm cov kab mob plawv, raws li Lub Chaw Tswj Xyuas Kab Mob thiab Tiv Thaiv. Tab sis ua tsaug rau soluble fiber, potassium, thiab vitamin C hauv cantaloupe, lub caij ntuj sov melon tuaj yeem pab txo cov kev pheej hmoo no. Cov dej sib tov ua ke tswj cov roj cholesterol los ntawm kev tso tawm cov roj cholesterol ntau hauv cov quav, raws li tsab xov xwm 2019. Lub caij no, potassium tswj cov ntshav siab los ntawm kev nce sodium ntau npaum li cas koj tso tawm, raws li American Heart Association. (Cov qib sodium siab ua rau koj lub cev tuav dej, ua rau muaj ntshav siab, raws li tsab xov xwm 2019 hauv phau ntawv xov xwm Cov khoom noj.) Raws li cov vitamin C? Ib txoj kev tshawb nrhiav xyoo 2017 pom tias vitamin C tuaj yeem tsim cov nitric oxide, cov tshuaj uas txhim kho cov ntshav ntws (thiab yog li, ntshav siab) los ntawm kev so cov hlab ntshav. (Related: Yog vim li cas koj yuav tsum tau noj ntau Guava txiv hmab txiv ntoo lub caij ntuj sov no)

Boosts Hydration

Rau txoj kev cua kom nce koj cov dej kom tsawg, nosh ntawm cantaloupe, uas yog kwv yees li 90 feem pua ​​​​dej, raws li Academy of Nutrition thiab Dietetics. Tom qab tag nrho, "peb xav tau dej rau txhua qhov uas peb lub cev ua," Lloyd hais. Piv txwv li, nws yog ib qho tsim nyog rau kev zom zaub mov, metabolism, tswj ntshav siab, thiab cov txheej txheem detoxification hauv lub siab thiab ob lub raum (xav tias: tshem tawm cov khib nyiab thiab co toxins, xws li cawv, los ntawm cov ntshav), nws piav qhia.

"Dej yog [tseem] qhov tseem ceeb rau kev thauj khoom hauv lub cev thiab tswj lub cev kub," ntxiv Iu. Qhov ntawd tau hais tias, haus H20 tsawg dhau tuaj yeem ua rau lub cev qhuav dej, ua rau muaj cov tsos mob tsis zoo xws li xeev siab, kiv taub hau, nkees, nqaij ntshiv, thiab cem quav, hais tias Iu. Tab sis los ntawm kev haus dej ntau txhua hnub - thiab noj cov khoom noj uas muaj dej xws li cantaloupe - koj yuav muaj feem ntau ua tau raws li koj cov kev xav tau dej txhua hnub (piv txwv li 11.5 khob rau cov poj niam, raws li Mayo Clinic).

Cantaloupe Risks

Txawm hais tias cantaloupe yog lub hnub qub noj zaub mov, nws tsis yog rau txhua tus. "Muaj kev sib txuas ntawm qee cov paj ntoos ua xua thiab ua xua rau melons [zoo li cantaloupes]," sau Lloyd."Tshwj xeeb, cov neeg uas muaj nyom lossis ua xua ua xua tuaj yeem muaj kev cuam tshuam rau cantaloupe thiab lwm yam txiv ntseej." Tias yog vim li cas cov proteins hauv cantaloupe zoo ib yam li cov proteins uas ua rau muaj kev tsis haum xeeb hauv cov nyom thiab ragweed paj ntoos, qhov tshwm sim hu ua qhov ncauj ua xua, raws li American Academy of Allergy Asthma & Immunology.Tsis paub meej tias koj tsis haum rau dab tsi, yog tias tag nrho. ? Mus ntsib tus kws tshaj lij, uas tuaj yeem siv ntau yam kev ntsuam xyuas kom paub meej tias koj muaj kev fab tshuaj.

Yog tias koj muaj keeb kwm ntawm kab mob raum, koj yuav xav kom tsis txhob muaj cov khoom noj uas muaj poov tshuaj xws li cantaloupe. Nov yog vim li cas: Lub raum muaj lub luag haujlwm rau ua kom koj lub cev cov qib potassium ntau ntxiv, raws li Kev Ua Haujlwm Hauv Lub Tebchaws. Tab sis kab mob hauv lub raum txo qis txoj haujlwm no, ua rau muaj kev pheej hmoo ntawm cov poov tshuaj ntau ntxiv, aka hyperkalemia, uas tuaj yeem ua rau tawv nqaij, tsis muaj zog, lub plawv dhia tsis xwm yeem, lossis mob plawv. Txij li thaum cantaloupe yog nplua nuj nyob rau hauv poov tshuaj, koj yuav xav kom tshem tawm ntawm melon yog tias koj muaj teeb meem rau lub raum, raws li kev tshawb fawb 2018 hauv Frontiers ntawm Plant Science.

Yuav ua li cas npaj thiab noj Cantaloupe

Hauv khw muag khoom, koj tuaj yeem pom cantaloupe nyoos, khov, thiab qhuav, xws li Ua Ntej Nroj Tsuag Qhuav Cantaloupe Chunks (Yuav Nws, $ 18, amazon.com). Uas tau hais tias, cov ntawv nyoos yog daim ntawv tshaj plaws hauv khw muag khoom thiab tuaj yeem yuav tag nrho lossis txiav ua ntej (raws li qhov ntsuas) hauv cov thawv yas. Cov txiv hmab txiv ntoo kuj tseem nyob rau lub caij thaum lub caij ntuj sov, raws li USDA, yog li lub sijhawm zoo tshaj los yuav cantaloupe (rau qhov tsw qab thiab qhov zoo) yog thaum lub hli sov.

Yuav ua li cas xaiv cov cantaloupe? Nrhiav ib lub txiv hmab txiv ntoo uas muaj lub ntsej muag ruaj khov thiab cov txiv hmab txiv ntoo aroma uas cov txiv hmab txiv ntoo cais tawm ntawm qia, raws li University of Arkansas Division of Agriculture. Yog tias melon dhau lawm, koj yuav pom qhov muag muag tag nrho cov rind thiab cov nqaij mos mos. Me me bruises yuav tsis feem ntau ua rau lub cev nqaij daim tawv, tab sis zam cov neeg uas muaj qhov nqaij ntshiv loj vim lawv feem ntau yog ib qho cim ntawm cov nqaij mos, dej-soaked nqaij hauv qab lub rind.

Yuav Ua Li Cas Txiav Cantaloupe

Kawm paub txiav cov cantaloupe yuav zoo li txaus ntshai vim muab cov txiv hmab txiv ntoo hnyav thiab ua rau tawv ncauj, tab sis kev txiav thiab npaj cov melon yog qhov yooj yim heev. Ua raws li cov kauj ruam no los ntawm University of Arkansas: Ntxuav tag nrho cov cantaloupe nyob rau hauv txias, khiav dej, maj mam txhuam cov rind nrog ib tug txiv hmab txiv ntoo thiab zaub txhuam. Sim: Zoie Chloe 100% Natural Plant-Fiber Mos Bristles Zaub Txhuam (Muas Nws, $8, amazon.com). Pat nws qhuav, ces hlais nws nyob rau hauv ib nrab lengthwise nrog ib tug huv huv riam. Scoop tawm cov noob nrog rab diav, tom qab ntawd txiav txhua ib nrab (qhov ntev) rau hauv cov npoo, hais tias Ivanir. Koj yuav tau sab laug nrog lub ntsej muag zoo li lub ntsej muag uas tuaj yeem noj tau sab xis. Xwb, koj tuaj yeem txiav cov nqaij raws lub rind thiab txiav nws mus rau hauv cubes.

BTW: Tag nrho (tsis tau txiav) cantaloupe tuaj yeem nyob ntawm lub txee rau tsib mus rau 15 hnub lossis ob peb lub lis piam hauv lub tub yees. Txiav cantaloupe kav ntev li tsib hnub hauv lub tub yees, raws li Purdue University.

Tam sim no koj paub yuav ua li cas xaiv thiab txiav cantaloupe, nws yog lub sijhawm los ntxiv cov kua txiv hmab txiv ntoo uas muaj kua thiab cov zaub mov zoo siab rau cantaloupe rau koj qhov kev sib hloov. Nov yog ob peb lub tswv yim rau noj txiv hmab txiv ntoo hauv tsev:

Hauv smoothies. Ntxiv ib txhais tes ntawm cubed cantaloupes rau koj tom ntej smoothie, xws li cov txiv nkhaus taw, txiv tsawb, thiab txiv maj phaub smoothie. Lub cantaloupe yuav txhawb qhov tsw thiab dej cov ntsiab lus ntawm koj cov dej haus, yog li koj tuaj yeem pib koj hnub so nrog kev noj zaub mov kom muaj dej muaj txiaj ntsig zoo.

Raws li grilled sab phaj. Qhov qab zib me ntsis ntawm cantaloupe yog cov ntaub zoo tshaj plaws rau cov pa luam yeeb sab. Tshawb xyuas qhov no zib ntab-lime grilled cantaloupe lossis grilled melon nyias nrog mint.

Nrog yogurt. Qab zib rau koj lub tais yogurt tom ntej nrog cantaloupe cubes, txiv ntseej, thiab noob, qhia Ivanir. Tsis nyob rau hauv lub siab rau yogurt? Sim cubed cantaloupe nrog koj cov cereal fave los yog hmo ntuj oats daim ntawv qhia.

Hauv cov dej khov. Rau kev kho lub caij ntuj sov qab, kua txiv hmab txiv ntoo, yogurt, thiab zib ntab nyob rau hauv lub blender, hais Ivanir. Ncuav qhov sib tov rau hauv cov dej khov nab kuab - piv txwv li Aoluvy Silicone Popsicle Moulds (Yuav Nws, $ 20, amazon.com) - thiab tawm hauv lub tub yees kom txog thaum khov. Nyob zoo, DIY khoom qab zib! (Ntau cov zaub mov noj qab haus huv popsicle nyob ntawm no.)

Hauv cov txiv hmab txiv ntoo nyias. Ntxiv cubes ntawm cantaloupe rau cov txiv hmab txiv ntoo nyias, pom zoo Iu. Sim no txiv hmab txiv ntoo cantaloupe zaub xam lav los ntawm Damn Delicious los yog, rau qee yam me ntsis sib txawv, qhov qab zib melon zaub xam lav nrog haus luam yeeb ntsev.

Nrog prosciutto. Ua kom koj lub caij ntuj sov charcuterie lub rooj tsavxwm nrog lub tswv yim khoom noj txom ncauj no los ntawm Iu: qhwv cantaloupe cubes nrog prosciutto, tom qab ntawv lo tus pas txhuam hniav rau hauv txhua daim. (Tom ntej: Qab Zib thiab Savory Zaub Mov Tswv Yim Ua Nrog Txiv Hmab Txiv Ntoo Lub Caij Ntuj Sov)

Ntsuam xyuas rau