吃西瓜對(duì)保持健康的益處

張自強(qiáng)

西瓜甘甜多汁，清熱解暑，最適合在天熱的時(shí)候吃。然而你可能不知道，吃西瓜對(duì)身

體有很多好處，甚至還能幫你抵御疾病。不過(guò)西瓜再好，脾胃虛寒的人也要少吃哦。

1. Keeps you hydrated

補(bǔ)水

A medium-sized watermelon is about 92% water， so it's a great option to keep you hydrated.

一個(gè)中等大小的西瓜大約有92%是水分，因此吃西瓜補(bǔ)水效果是很好的。

2. Contains essential vitamins

富含基本維生素

Watermelon contains many essential vitamins your body needs， including：

西瓜含有許多身體所需的基本維生素，包括：

Vitamin A， which helps maintain eyesight and support lung health.

維生素A：有助于保持視力、增進(jìn)肺部健康;

Vitamin C， which helps our bodies absorb iron and keeps the immune system strong.

維生素C：有助于身體吸收鐵，保持強(qiáng)大的免疫力;

Vitamin B6， which also helps support the immune system and heart health.

維生素B6：有助于保持免疫系統(tǒng)和心臟健康;

Magnesium， which helps regulate muscle and nerve function.

鎂：有助于調(diào)節(jié)肌肉和神經(jīng)功能。

Watermelon also contains important minerals known as electrolytes， one of which is potassium. Electrolytes are crucial for keeping us hydrated， contracting our muscles， and regulating pH levels.

西瓜還含有鉀等重要礦物質(zhì)組成的電解質(zhì)。電解質(zhì)對(duì)于補(bǔ)水、收縮肌肉以及調(diào)節(jié)人體PH值至關(guān)重要。

3. Assists in weight management

有助于減肥

One cup of watermelon contains about 45 calories， making it a low-calorie snack. The high water content in watermelon can also be filling and help you eat fewer calories overall.

一杯份西瓜含有約45卡的熱量，算得上是低熱量食物。西瓜含有的大量水分可以產(chǎn)生飽腹感，讓你總體上攝入的熱量減少。

A small 2019 study examining the effects of watermelon consumption on satiety and body weight in overweight and obese adults found those who consumed two cups of watermelon daily for four weeks reported feeling less hungry and lost significantly more weight than the group who consumed low-fat cookies with the same amount of calories.

2019年的一項(xiàng)針對(duì)超重和肥胖成人的小型研究調(diào)查了吃西瓜對(duì)于飽腹感和體重的影響。結(jié)果發(fā)現(xiàn)，相比每天攝入同等熱量的低脂餅干的人，連續(xù)四周每天攝入兩杯份西瓜的人報(bào)告稱感覺(jué)沒(méi)那么餓，減重也更多。

4. May prevent muscle soreness

防止肌肉酸痛

Watermelon contains L-citrulline， an amino acid that may help reduce muscle soreness after a workout.

西瓜含有L-瓜氨酸，這種氨基酸可以幫助減輕鍛煉后的肌肉酸痛。

The way it works is that L-citrulline dilates blood vessels， opening them up to allow for more blood flow to the muscles which can decrease soreness by improving the supply of oxygen during exercise.

L-瓜氨酸可以擴(kuò)張血管，讓肌肉的血流量增加，從而在鍛煉時(shí)增加供氧量，減輕肌肉酸痛。

5. May lower blood pressure

降低血壓

Because L-citrulline helps open and relax blood vessels， it can improve blood flow and lower blood pressure. Staying properly hydrated can also help improve blood pressure because it helps the heart pump blood to muscles more effectively.

因?yàn)長(zhǎng)-瓜氨酸有助于擴(kuò)張和放松血管，從而可以改善血流，降低血壓。適當(dāng)補(bǔ)水還能幫助改善血壓，因?yàn)榭梢杂兄谛呐K更有效地把血液輸送到肌肉。

A small 2012 study found watermelon extract supplementation reduced blood pressure in obese adults with hypertension.

2012年的一項(xiàng)小型研究發(fā)現(xiàn)，從西瓜提取的補(bǔ)充劑可以降低患有高血壓的肥胖成人的血壓。

6. Reduces risk of disease

降低患病風(fēng)險(xiǎn)

Watermelon contains the antioxidant， lycopene， which can help ward off diseases， like cancer or heart disease. This antioxidant is also present in other red fruits and vegetables， including tomatoes.

西瓜含有抗氧化的番茄紅素，有助于抵御癌癥和心臟病等疾病。這種抗氧化成分還存在于包括西紅柿在內(nèi)的其他紅色蔬果中。

Some studies have indicated lycopene may help protect against certain cancers， like prostate cancer. This is because lycopene appears to lower the insulin-like growth factor （IGF）， a protein linked to cancer in high levels.

一些研究表明，番茄紅素可能有助于防止患上某些癌癥，比如前列腺癌。這是因?yàn)榉鸭t素似乎能夠減少胰島素樣生長(zhǎng)因子，這種蛋白質(zhì)和癌癥有高度關(guān)聯(lián)。

7. Improves digestion

改善消化

Fiber is important for digestion because it adds bulk to stool， making it easier to pass. Watermelon doesn't contain much fiber — about one gram per cup — but its high water content can help improve digestion by moving along waste.

纖維素對(duì)于消化很重要，因?yàn)槔w維可以增加大便體積，有利于排便。西瓜所含的纖維素不多，每杯份西瓜含有約1克纖維，但是西瓜所含的大量水分可以推動(dòng)排泄物下行，從而改善消化。