Watermelon is a fruit that is rich in summer, which is juicy and sweet, and is loved by consumers.In addition to delicious, two new studies found that eating watermelon also has the effect of protecting the cardiovascular.
Watermelon to eliminate the heat and thirst, which is one of the fruits often eaten in summer except mango and durian.In addition to moisture, watermelon also has rich nutrition such as potassium, magnesium, vitamin A and vitamin C.Recently, two studies have discovered that watermelon can effectively protect heart health.
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▶ Watermelon can not only protect the heart, but also reduce saturated fat and sugar intake
Two new studies come from Nutrier’s authoritative journal "Nutrieents".One of the research teams from the American Institute of Nutrition analyzed the National Health and Nutrition Examination Survey from 2003 to 2018, and collected nearly 56,000 diet materials.
Studies have found that people who eat an average of 140 grams of watermelon per day (about 161 grams of adults and about 125 grams of children). Compared with people who do not eat watermelon, the intake of dietary fiber, magnesium, potassium, and vitamin A daily is 5 % higher than 5 % higher than 5 % higher.And additional saturated fatty acids and additional exquisite sugar amounts have been reduced by 5 %.
Another study is to look at heart function from Heart Rate Variability.Cardiac variation is related to the mortality of myocardial infarction, the risk of hypertension or diabetes. In short, the higher the heart rate variation, the healthier the heart function is.
The research team of Louisiana State University in the United States found 18 average age of 23 years, an average weight of 66 kg, and a subject of physical quality index (BMI) in the standard range.The other group is to give the placebo juice, and the experiment lasted for two weeks.It was found that the heart rate of the watermelon juice group was higher than the unwanted group.
Watermelon contains minerals such as potassium and magnesium, which is helpful for regulating blood pressure and maintaining cardiovascular health.Meridine is a type of amino acid. Studies are believed that melonic acid may increase the amount of nitric oxide. Nitrogen oxide can enable vascular dilation, reduce vascular resistance, keep blood vessels in good circulation state, and reduce the risk of myocardial infarction.
▶ Inventory watermelon 4 Efficacy red, yellow meat trace ingredients different ingredients
In addition to the watermelon contains potassium, magnesium, and melons, it can maintain cardiovascular health. Experts point out that watermelon has the following benefits:
Water: 90 % of watermelon is water. Eating watermelon in hot summer can help replenish water.In addition, although watermelon dietary fiber is not high in fruits, it has a lot of water, so it can moisturize the intestines and help to defecate.
Elinoma: Reduce ultraviolet damage to the skin, improve immunity, prevent cancer, prostate maintenance, reduce oxidation of bad cholesterol, and protect cardiovascular.
Vitamin A and vitamin C: Both have powerful antioxidants and can help maintain immunity.Vitamin A can also protect vision, maintain skin and mucosa health.In addition, red meat watermelon is rich in β-carotene, and also has the effect of eye protection and anti-inflammatory effects.
Meridine: Maintain blood vessel health.
Red and yellow watermelon is also a little different in nutrient structure.Although the two are not much different in terms of calories, vitamin C, moisture and sugar, red meat watermelon is rich in lycopene, and yellow -meat watermelon is rich in melongs.
According to the literature, almost all of the lycopene in watermelon and tomato belongs to the transliteration. Generally speaking, the absorption rate used by the human body is lower than that of the human body.The erythrin is transliterated, but its absorption rate is comparable to the heated tomato juice.
Some studies believe that it may be that the two are "different textures and structures". The structure of tomato is close to other torticapin -containing fruits and vegetables and is fat -soluble vitamins.Watermelon is not needed, and it can have the same effect directly.
John Higgins, a heart scientist at the University of Texas, pointed out that if watermelon and citrus fruits can be used as part of the diet, there are many benefits to anti -inflammation and supplementary dietary diet if they can take watermelons and citrus fruits every day.Fiber and moisture, these benefits are very helpful for heart, brain function and skin health.
▶ Watermelon+low GI fruits is the most suitable, 5 kinds of people should pay attention to the amount of consumption
There are many benefits of watermelon, but the sugar is also high. There are 7.5 to 7.9 grams of sugar per 100 grams of watermelon.The sweetness of watermelon is also a fruit with a high sugar lift index. However, due to the a lot of moisture, there are also some dietary fiber. You do n’t have to worry as long as you do n’t eat more than 1 serving.It is about 8 minutes in general rice bowls. "If you have eaten watermelon that day, another fruit is recommended to eat low GI fruits such as guava, kiwi, apple, Liucheng and so on.
In addition, it is recommended not to use watermelon juice to replenish melonic acid. Although the research experiments did not mention how many grams of watermelon used to make watermelon juice, it is better to eat flesh than drinking fruit from the perspective of blood sugar.In addition, if you want to supplement melons, you can eat melon, cucumber, cantaloupe, onion, garlic, eagle mouth beans, peanuts, soybeans, salmon, dark chocolate and other foods.
90%of watermelon is moisture, and the amount of fruit sugar and potassium content is high. Therefore, patients with blood sugar, dialysis, poor kidney function or patients who need to restrict potassium ions intake, and limit water intake should not be too much.Eat more.
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