The recent melon is eating to support, it is better to eat some really nutritious melon!
Today we will talk about the nutrients in the vegetables
No.1
Winter melon
Winter melon ripens in the summer, called "winter" melon because when the melon is ripe, there is a layer of white powder on the surface, like the white frost in winter.
Winter melon is rich in protein, vitamins and minerals;
Nutritional benefits: B vitamins with anti-cancer effects are quite abundant in winter melon seeds. In addition, the dietary fiber content of winter melon is very high, containing about 0.7g of water-soluble dietary fiber per 100g, which can also stimulate intestinal peristalsis and promote bowel movements while having a strong sense of fullness.
How to pick
Pay attention to the shape to be symmetrical and try to be free of spots.
No.2
Cucumber
Cucumber water content is very high, can reach 97%, cucumber is rich in vitamins, β - carotene, potassium, calcium and other minerals;
The cucumber is very crisp after being soaked thoroughly and is suitable for cold mixing. Although peeling cucumbers can make the taste more tender, it will lose a lot of β - carotene and more vitamin C, potassium, etc.;
Nutritional benefits: Cucumber contains vitamin C, vitamin E and other nutrients, which can help lower blood sugar and lower blood lipids.
●Shape: well-proportioned shape, medium size;
● Color: bright green with luster.
Deformed melons such as large belly melon, pointed melon, and bee loin melon may be stunted or stored for too long.
No.3
Bitter melon
Bitter melon is rich in vitamins, and the content of vitamin C per 100 grams of bitter melon is 56 mg, which is 3 times that of tomatoes.
The cucurbitacin in bitter melon is different from other cucurbitaceae plants, such as cucumber, loofah, pumpkin and so on. It has a certain effect on the body to regulate blood sugar.
Nutritional benefits: In addition to cucurbitacin, there are also some bitter melon extracts that have been found to have certain effects on regulating blood sugar, blood lipids, antivirals, anti-tumors, etc., such as: bitter melon polysaccharides, bitter melons, flavonoids and so on.
● Color: Fresh bitter melon is emerald green, which will gradually turn yellow after a long time;
●Shape: the shape is symmetrical, try not to bend too much;
●Fruit tumor: the surface particles are large and full, and the particles are small, indicating that the melon flesh will be relatively thin.
No.4
Loofah
The water content of loofah is not low, the water content reaches 94%, the protein content per 100 grams of loofah is 1 gram, the carbohydrate is 4.2 grams, and the fat content is 0.2 grams;
Nutritional benefits: it is a low-fat and low-calorie vegetable, which is very suitable for weight loss people and three high people to eat; in addition, the carotene content in loofah is not low, and 90 micrograms of carotene can be used per 100 grams, which has a certain effect of protecting vision and skin.
● Color: the light color of the loofah is more tender, the darker the color, the older;
●Texture: The skin is smooth and delicate and will be relatively tender.
No.5
Pumpkin
Pumpkin is rich in "β-carotene" and "potassium", with content of 890 mcg/100 g and 145 mg/100 g respectively. Vitamin C and calcium content is not high, 8 mg / 100 g and 16 mg / 100 g, respectively;
Nutritional benefits: β-carotene can be converted into vitamin A in the body, which helps eye health and protects vision as well as skin, and higher dietary fiber content can promote gastrointestinal peristalsis;
Diabetics eat pumpkin to reduce sugar?
A: It doesn't lower sugar!
Pumpkin blood glucose production index (GI) of 75, is a high-GI food, more than most fruits and vegetables, has a large impact on postprandial blood sugar peaks, so it is not suitable for diabetics to eat in large quantities.
● Color: yellow pumpkin, the darker the color, the better, green pumpkin, green black the more mature.
●Grain: The clearer the stripe, the more mature it is.
Review expert: Wang Bo, Department of Clinical Nutrition, Beijing Tongren Hospital, Nutrition Physician
Source: Jingyitong