Watermelons yog mob siab heev hauv qab zib, tab sis tsawg nyiaj yuav yog ib feem ntawm kev noj zaub mov tsawg-carb. Muaj cov vitamins thiab cov as-ham hauv cov kab tshuam uas ua rau nws muaj kev noj qab haus huv zoo rau kev txaus siab rau lub qab qab zib es tsis txhob khwv tau calorie ntau ntau. Ntawm no yog saib ntawm carbohydrates nyob rau hauv watermelon .
Carbohydrate thiab Fiber Counts
Tus yuam sij rau kev lom zem ntawm cov zaub mov ntawm cov zaub mov uas tsis muaj phom sij yog saib xyuas koj qhov loj me me.
Qhov txuj ci yog ib khob lossis 5 ooj thiab muaj 11 grams net carbohydrates. Rau ib qho wedge ntawm watermelon, koj yuav tsum ntsuas zoo zoo li ib tug wedge yuav ua ncaj sib luag rau ob peb servings. Tus 1-nti npoo uas muaj 10 ounces yog ob hom.
| Kev npaj ntawm Watermelon | Carbs, Fiber, thiab Calorie Counts |
|---|---|
| 1/2 khob diced watermelon | 5.5 grams net carbohydrates , scant amount of fiber, 23 calories |
| 1 khob diced watermelon | 11 grams net carbohydrates, 46 calorie ntau ntau |
| 1 npoo (1/16 nruab nrab cov kab liab, 10 ooj) | 22 grams net carbohydrates, 1 gram fiber, 86 calories |
Glycemic Index thiab Glycemic Load
Kev ntsuas glycemic ntawm cov khoom noj yog qhov qhia tias ntau npaum li cas thiab yuav ceev npaum li cas cov zaub mov nce tau koj cov ntshav qab zib. Lub Ntiaj Teb Cov Qauv ntawm Glycemic Index thiab Glycemic Load: 2008 qhia tau hais tias qhov nruab nrab ntsuas glycemic ntawm rab phom li 76.
Kev ntsuas glycemic ntawm cov zaub mov muaj feem xyuam rau kev txhim kho glycemic, tiam sis yuav siv qhov loj me rau hauv koj tus account. Glycemic load ntawm 1 yog qhov sib npaug ntawm kev noj 1 gram ntawm qabzib.
Tawv ntoo zoo li zoo dua los ntawm kev ntsuas no, vim muaj carbohydrate me me tsawg ntawm ib qho kev pab.
| Glycemic Load of Watermelon |
|---|
| 1/2 khob ntawm tws watermelon: 1.5 |
| 1 wedermelon watermelon (1/16 thaj nruab nrab, 10 ooj): 6 |
| 1 qho (100 grams): 4 |
Nyiaj Noj Qab Haus Huv
Watermelon yog ib qhov zoo ntawm vitamin C thiab vitamin A.
Nws tseem yog ib qho zoo heev ntawm cov qoob loo, ib lub phaj uas muaj kev qhia tias yuav pab tau zoo rau kev tswj kev mob plawv thiab tej zaum tus mob pob txha. Lwm cov phytonutrients nyob rau hauv cov dib liab muaj xws li flavonoids, carotenoids, thiab triterpenoids, uas muaj anti-inflammatory thiab antioxidant cov kev pab. Ib lub kua liab qab zib tuaj yeem muaj cov tshuaj ntau dua cov kua dej ntau dua li kab liab qab liab dua.
Cov amino acid citrulline muaj nyob rau hauv high concentrations hauv watermelon. Nws yog kev ua lag luam raws li cov khoom noj haus ntxiv rau ntau cov kev pab cuam, tab sis cov nyiaj uas tau pom hauv cov kab liab yuav tsis sib npaug ntawm cov khoom muag muag hauv daim ntawv tshuaj.
Cov kab sib dhos tseem ceeb muaj qhov tseem ceeb ntawm cov as-ham, nrog rau citrulline, thiab qab qab zib tsawg. Hmoov tsis, cov nqaij npuas uas tau khaws cia hauv feem ntau yog tsim los ntawm ib daim ntawv qhia uas hu rau qhov sib ntxiv ntawm cov piam thaj ntau, uas yuav tsis tsim nyog rau cov khoom noj uas tsis tshua muaj neeg noj.
Zoo li lub npe qhia, watermelon yog tsuas yog tsim los ntawm dej. Nyob rau hauv ib qho kev tu kabmob, koj yuav tau txais li 5 ooj ntawm dej, uas ua rau nws noj zaub mov zoo rau kev tuaj yeem ntsib koj cov dej txhua hnub. Txiv neej thiab poj niam xav tau ntawm 9 thiab 13 khob dej txhua hnub.
Xaiv thiab Cia
Cov txiv hmab txiv ntoo uas pom tias "hnyav rau nws qhov loj," txhais tau hais tias txiv hmab txiv ntoo muaj feem ntau dua ntawm kev ua lub siab dawb, kua txiv hmab txiv ntoo.
Sab nraud yuav tsum ruaj khov thiab tsis pub muaj cov nicks lossis dents. Saib rau "qhov chaw hauv av" nyob qhov twg lub pob zeb tau so rau hauv av. Nyob rau hauv ib tug melon uas yog tag nrho ripe, qhov chaw no yuav yog ib tug creamy daj tsos nqaij daim tawv.
Ib qho kua txiv lwj tsis muaj peev xwm muab khaws cia rau hauv chav tsev, tab sis nws yog qhov zoo dua nyob rau hauv qhov chaw txias txias, zoo li ntawm 50 F thiab 60 F. Tom qab txiav, ua liaj ua teb yuav tsum tau tso rau hauv tub yees.
Tsis Tshua Muaj Kev Pab Zaub Mov Carb
Feem ntau cov txiv hmab txiv ntoo , nplej, legumes, thiab cov khoom noj siv mis yuav tsum siab dua hauv suab thaj los yog carbs. Koj tuaj yeem txaus siab rau lawv ua ib feem ntawm cov khoom noj khoom haus, tab sis nco ntsoov nco lawv cov ntsiab lus carb thiab txo koj cov ntawv. Yog tias txoj kev npaj zaub mov tsawg-carb yog dab tsi koj tab tom nrhiav, ces cov zaub thiab txiv ntseej thiab cov noob zoo li yog qhov zoo tshaj plaws bets.
Lo Lus Ntawm
Thaum watermelon yuav zoo ib yam li nws siab nyob hauv cov carbohydrates, koj tuaj yeem txais cov txiv hmab txiv ntoo ntawm cov zaub mov tsawg-tsawg yog tias koj them nqi rau qhov ntau thiab tsawg. Nws ntxiv ib lub yeeb yuj lub caij rau cov zaub xam lav ntsuab los yog txiv hmab txiv ntoo nyias. Muaj ntsis ntawm tej yam ntuj tso kuj tuaj yeem thov koj lub palate, thiab koj yuav tsis raug pov tseg koj daim ntawv nyiaj carb rau ib yam dab tsi yuav tsawg dua tus nqi noj haus.
> Qhov chaw:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Ntev Ntiv Nplhaib ntawm Glycemic Index thiab Glycemic Load Values: 2008. Diabetes Care . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> USDA Tebchaws Cov Ntaub Ntawv Database rau Kev Siv, Tso Cai 28. USDA.