Does Watermelon Aid in Weight Loss?
In the scorching summer days, watermelon is not only a great refreshment but also a highly regarded healthy fruit. This article will comprehensively answer your questions about whether watermelon can help with weight loss and how to select a high-quality watermelon.
The Scientific Basis of Watermelon for Weight Loss
The Secret of Low Calories and High Water Content
Watermelon contains up to 92% water and only 31 calories per 100 grams, which is equivalent to one-third of the calories in the same amount of rice. Its unique citrulline component can promote blood circulation and help excrete metabolic waste. It is recommended to limit intake to 250-300 grams per day, and when combined with protein-rich foods, it can extend the feeling of fullness.
Correct Time and Method of Consumption
Eating 30 minutes before a meal can reduce the amount of the main meal and should be avoided when consuming with high-sugar foods. Chilled watermelon can stimulate the stomach and intestines, so it is recommended to eat it at room temperature or keep it refrigerated for no more than 2 hours. Watermelon cubes can be paired with Greek yogurt to make a low-calorie afternoon tea.
Five Golden Rules for Selecting Watermelon
Visual Identification Method
1. Vine Condition: Fresh watermelon should have a curved tendril, and withered or black tendrils indicate it has been stored for too long. 2. Skin Characteristics: The spacing between the patterns should be even and a dark green color, with the yellow area not exceeding 1/5 of the skin. 3. Bottom Characteristics: The navel diameter should be less than the size of a one-yuan coin, and a sunken appearance indicates ripeness.
Physical Testing Method
4. Tap and Listen for Sound: Ripe watermelon will make a "thonk" sound, while a dull sound may indicate it is overripe. 5. Weight Comparison: Choose the lighter one of the same size, indicating higher flesh density. 6. Variety Identification: Black Beauty has deep patterns, Kylin has thin skin, and Tiny Phoenix is oval-shaped.
In-depth Analysis of Watermelon's Nutritional Value
Watermelon is rich in lycopene (4.5 mg per cup) and vitamin C (21% of the daily requirement), which have antioxidant effects. Its potassium content can regulate blood pressure, but those with kidney function abnormalities need to control their intake. Watermelon seeds contain trace elements such as zinc and iron, and it is recommended to chew them when eaten.
By consuming watermelon scientifically and selecting it correctly, it can not only aid in weight loss but also meet nutritional needs. It is recommended to control intake based on individual body conditions and use a multi-dimensional judgment method when purchasing to enjoy a healthy and sweet summer time.