If you want to talk about the most suitable food to eat in summer, it must be melons. It can not only replenish water, but also prevent heatstroke and cool down, and can also help control weight.
What are the advantages of melons over other foods? What's the point of eating melons?
"Life Times" invited experts to recommend 6 kinds of melons suitable for summer for you and teach you to eat melons healthily.
Experts interviewed
Dai Minhui, Clinical Dietitian, Department of Nutrition, Xiangya Hospital, Central South University
Wei Wei, attending physician of the Department of Nutrition, East Hospital, Beijing University of Chinese Medicine
Where did the "melon" win?
There are many types of melons, such as cucumbers, bitter melons, loofahs and other vegetable melons, staple melons such as pumpkin and sweet potatoes, and fruit melons such as watermelon, cantaloupe, and melons. Most melons and fruits have the following two advantages.
Low in calories and full in stomach
Most melons, vegetables and fruits have a high water content, and the calories of 100 grams are concentrated in the range of 10 kcal to more than 30 kcal.
According to the "Dietary Guidelines for Chinese Residents (2022)", it is recommended that adults eat 200~350 grams of fruits per day. Taking watermelon as an example, according to the upper limit of 350 grams, it is only one or two (50 grams) of steamed bread.
High potassium and low sodium, high nutritional value
Melons, vegetables and fruits are generally foods high in potassium and low in sodium. Adequate potassium intake is beneficial in regulating blood pressure, which in turn reduces the risk of stroke and coronary heart disease.
Melon also contains many other nutrients, such as cantaloupe is rich in β carotene, which is beneficial for eye health; The papain in papaya aids digestion; The lycopene in watermelon can help with antioxidants, etc.
These 6 types of melons are more suitable for summer
In summer, when the weather is hot, food is essential to dispel the heat. There are many members of melon food that clear away heat and dampness, and quench thirst, which can be eaten raw, stir-fried, and boiled, providing more choices for the table.
wax gourd
The first melon to dispel dampness
Winter melon has the effects of dispelling dampness and heat, diuresis and swelling, and is a typical high-potassium and low-sodium food, suitable for patients with hypertension and kidney disease.
Recommended way to eat: Winter melon stir-fried or boiled soup is very delicious, can be made into sea rice roasted winter melon, winter melon pork ribs soup, etc., can also be boiled with lotus leaves porridge, not only the taste is fresh, but also has the effect of relieving the heat.
loofah
The first melon for beauty
If you have symptoms such as dry mouth, yellow urine, and dry stool, you can treat it by eating loofah.
It is rich in carotene, potassium, magnesium, calcium and other minerals are also high, and eating it when sweating can help the body replenish minerals.
Recommended way to eat: There are various ways to eat loofah, which can be cold dressed, juiced, stir-fried, and made into soup.
pumpkin
Nourishing the first melon
Pumpkin has a sweet and flat taste, and it is a warm and tonic ingredient that can be eaten all year round. It is rich in lutein and zeaxanthin, which has a positive effect on protecting eyesight. Pumpkin seeds contain tryptophan, which helps to form melatonin, which is good for sleep.
Recommended way to eat: Pumpkin is sweet and delicious, it is recommended to eat it steamed, or use it instead of a part of the staple food, with brown rice, corn, potatoes, mixed beans, etc., which can delay the rise of blood sugar.
Cucumber
The first melon to hydrate
Cucumber has a water content of up to 98%, and the propylene glycolic acid in it helps to inhibit the conversion of sugars into fat, which is suitable for people with weight loss. The multivitamins contained in cucumbers also have a certain auxiliary effect on improving "emotional heat stroke" in summer.
Recommended way to eat: Cucumber flesh is crisp and tender, sweet taste, it is recommended to eat raw or cold, which can retain more nutrients and moisture, and the taste is better.
Momordica charantia
Clear the fire of the first melon
Bitter gourd has a bitter and cold taste, and has the effect of clearing the heart and purging fire. It contains more vitamin C and potassium than common vegetables, which helps maintain electrolyte levels in the body. The bitter melon glycosides and bitters contained in it can promote appetite, strengthen the spleen and appetize.
Recommended way to eat: There are many ways to eat bitter gourd, it is recommended to mix it cold or stir-fried, and those who don't like bitterness can refrigerate it before cooking it to make the taste more acceptable.
Watermelon
The first melon to relieve the heat
Watermelon is sweet and juicy, rich in lycopene, which has antioxidant and free radical scavenging effects. It also contains choline (a B vitamin) that helps regulate the biological clock and keep the brain awake.
Recommended way to eat: The most recommended way to eat watermelon is to eat it directly, and the watermelon skin also has the effect of relieving heat and clearing heat, which is suitable for cold dressing or making into drinks.
A guide to "eating melons" for different groups of people
Although melons and fruits are good, they are not suitable for everyone, and the following three groups of people should pay special attention when eating melons.
Diabetics
Although the glycemic load (GL) of melons and fruits is usually low, they still contain natural sugars and should not be consumed more than 200 grams per day, and it is best to consume them between meals to avoid excessive effects on blood sugar.
Patients with kidney disease
Some melons and fruits have high potassium content, such as pumpkin, bitter gourd, etc., and patients with kidney disease should eat them under the guidance of a dietitian to avoid potassium accumulation.
People with a bad spleen and stomach
Melons are generally cool, which is more suitable for people with damp and hot physique, and it is best for people with yang deficiency, cold and damp physique and weak spleen and stomach function to eat less.
For healthy people, the following 3 points need to be done when eating melons.
- Eat fresh. Fresh melons have high moisture content, fresh taste and good nutrient retention; Stale melons lose moisture, taste decreases, nutrients are lost, and diarrhea may occur.
- Pay attention to hygiene. For example, watermelon, the knife cutting board for cutting melon is best dedicated, and the remaining melon is sealed with plastic wrap as soon as possible, or packed in a plastic bag and refrigerated.
- Consume in moderation. Whether it is vegetable bitter gourd and winter melon, or fruit watermelon and melon, it can be eaten in moderation as part of a balanced diet. Do not eat too much of a certain melon, so as not to cause nutritional imbalance. ▲
Editor of this issue: Wu Mengyao
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