Ndipo Thandizo Labwino
Mavwende ndi zipatso zokometsetsa, zokoma, zokoma zomwe zimakhala zochepa komanso zimakhala ndi madzi (92 peresenti). Wachibadwidwe kumadera otentha ku Africa, mavwende tsopano akukula malonda ku Texas ndi mayiko angapo akumwera, kumene nyengo imakhala yotentha ndi yabwino kwa nyengo yaitali.
Ndiwo zipatso zazikulu kwambiri, zomwe zimatha kufika pa mapaundi makumi atatu nthawi zina ndipo zimakhala zozungulira kapena zozungulira ngati mphala wandiweyani.
Khungu limakhala lobiriwira, lobiriwira kapena loyera. Mnofu, womwe umakhala wofiira kwambiri ndi wofiira ndi wathanzi, wolimba, wakuda. Zosakanizidwa zopanda mbewu zilipo. Ndipo golide wonyezimira amakhala otchuka kwambiri.
| Zoonadi Zakudya Zakudya za Mtedza | |
|---|---|
| Kutumikira Kukula 1 chikho, mipira (154 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 46 | |
| Ma calories ochokera ku Fat 2 | |
| Total Mafuta 0.2g | 0% |
| Mafuta okhuta 0.1g | 1% |
| Mafuta a Polyunsaturated 0.1g | |
| Mafuta a Monounsaturated 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potaziyamu 171.21mg | 5% |
| Zakudya Zakudya 11.6g | 4% |
| Matenda a Zakudya 0.6g | 2% |
| Sugars 9.5g | |
| Mapuloteni 0.9g | |
| Vitamini A 18% · Vitamini C 21% | |
| Calcium 1% · Iron 2% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Mavwende ndi otsika kwambiri (makapu 46 mu kapu imodzi) ndipo amakhala okhutira ndi madzi, omwe amawathandiza kuti azidya zakudya. Mavwende ndi apamwamba kwambiri mu shuga, choncho ndibwino kuti muyese mosamala, makamaka ngati mukuwerengera chakudya. Mavwende amakhalanso ndi vitamini A, C ndi fiber.
Malingana ndi momwe mumagawira, chivwende chili ndi:
- 1 chikho chinayambanso mavwende: 46 makilogalamu, 0,6 magalamu, 11,6 magalamu
- 1 chikho cha mavwende: makilogalamu 46, makilogalamu 0.6 magetsi, 11.6 magalamu amagazi
- 1 wedge wa mavwende (1/16 wa mavwende): ma calories 86, 1.1 magalamu, mapiritsi 22 magalamu
Ubwino wa Zaumoyo
Mavwende ndi gwero la vitamini C ndi vitamini A. Vitamini C ikhoza kuthandizira kuchiritsidwa kwa machiritso ndipo imakhala ndi mphamvu zotsutsa ndi kukalamba, pamene vitamini A ndi yofunika kuti munthu akhale ndi thanzi labwino. Watermelon imakhalanso ndi mphamvu ya antioxidant, monga chitsimikizo chabwino kwambiri cha lycopene, chilengedwe chimene kafukufuku wasonyeza kuti n'chothandiza kusunga thanzi la mtima.
Mafunso Odziwika
Kodi "nyemba zoyera" ndi chivwende chopanda madzi? Mbeu zoyera mu chivwende chopanda madzi zilidi zobvala zopanda kanthu. Iwo ali otetezeka mwangwiro kuti adye.
Kodi mungadye nyerere ndi mbewu za vwende? Malingana ndi watermelon.org, chivwende chonse chimadya. Mukhoza kudya nyemba zakuda komanso rind. Nyerere zimatha kupweteka, kuzizira, kapena kuzifota.
Kusaka ndi Kusunga Mavwende
Chivindikiro chofiira chokwanira chimakhala ndi mavitamini apamwamba kuposa mavitamini otsekemera otsekemera omwe amawombera mokwanira.
Mufuna kugula chipatso chomwe chikuwoneka ndikumveka. Chivwende chokoma ndi chimodzi chomwe chimakhala cholemetsa, chiyenera kukhala "cholemera chifukwa cha kukula kwake." Chimake chowopsa kwambiri, ndichobwino. Iyenera kukhala yowuma, zomwe zikutanthauza kuti zidzakhala zokoma kwambiri. Kunja kumakhala kolimba komanso kosavuta.
Fufuzani chomwe chimatchedwa "malo otayika" kumene vwende linali kupuma pansi ndipo kotero sikunali kuwala. Mu vwende lomwe latseka bwino, malowa adzakhala obiriwira, mosiyana ndi zoyera.
Mavwende atsopano osasungidwa akhoza kusungidwa kutentha, koma ndi bwino kusungira mufiriji chifukwa kutentha kumayambitsa thupi lowopsa. Kutsekemera kutsekemera kungasungidwe m'firiji kwa masabata awiri kapena atatu.
Mukadula, pezani mbali yodulidwa mu pulasitiki ndikuiika mufiriji kwa masiku awiri. Pulasitiki imateteza mavwende kuti asawononge zakudya zina ndikusunga.
Ngati muli ndi chivindikiro choonjezera, sunganizani. Dulani mu cubes ndikusungira mu chidebe chotsitsimula.
Njira Zabwino Zokonzekera Kutsekemera
Kawirikawiri amadya okha ngati zokometsera zoziziritsa kukhosi, mavwende ndi zipatso zowonjezera kwambiri zomwe zingakhale zogwiritsidwa ntchito moyenera pa dongosolo lililonse la chakudya. Mavwende ndi owonjezera kuwonjezera pa smoothies, salsa, ndi saladi. Kukoma kwawo kwachinsinsi kumaphatikiziranso bwino ndi tchizi, mtedza ndi mapuloteni ena. Sungunulani mavwende chifukwa cha zokometsera zokoma kapena malo otsekemera m'madzi kapena seltzer kwa chakumwa chokoma, chochepa cha kalori.
Maphikidwe ndi Watermelon
- Mavwende ndi Oatmeal Smoothie: Ma smoothie otsitsimulawa ndi abwino kwa kadzutsa.
- Moto ndi Ice Salsa: Mchere wa salsa umawoneka bwino ozizira ndi jalapenos chifukwa chokwera bwino.
- Nkhuku Yophikidwa Ndi Watermelon: Tsukani nkhuku ndi magawo atsopano a mavwende.
> Zotsatira:
> FreshDirect. Chipatso Chosungira Zipatso: Mavwende.
> Labensky, SR, Hause, AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 803-804.
> Watermelon.org. Kugwiritsa ntchito Watermelon Yonse.