Watermelon is the fruit of summer. In the United States, it’s more popular than cantaloupe, honeydew and all other melons combined.

西瓜是夏天的水果。在美国，它比哈密瓜、白兰瓜以及所有其他瓜类加起来还要受欢迎。

It’s good for your body, too, especially on a hot day. Here’s a rundown of watermelon’s healthiest qualities, plus some cool and delicious recipes from New York Times Cooking.

它对你的身体也很有好处，尤其是在炎热的日子里。以下概括了西瓜最健康的特性，以及一些清凉美味的纽约时报烹饪(New York Times Cooking)食谱。

It’s hydrating.

它能补水。

“Watermelon” is a fitting name, because it’s more than 91 percent water. When you eat an average-size wedge (10 ounces or so), you’re effectively drinking a full cup of water.

西瓜的英文名称watermelon（直译为“水瓜”——译注）是一个恰如其名的称呼，因为它的含水量超过91%。吃一块中等大小的西瓜（280克左右）实际上等于喝下了一整杯水。

Hydration keeps the body functioning as it should, from promoting blood flow to bowel regularity. The water in watermelon helps keep you hydrated, which can be extra beneficial in hot weather, when you lose more fluids through sweat.

补水能保持身体机能正常运转，从促进血液流动到维持正常的排便习惯。西瓜中的水分有助于保持身体水分，这在炎热的天气里可能格外有益，因为此时你通过排汗流失了更多的体液。

“Our bodies recognize and utilize water molecules regardless of the source,” said Dr. Tamara Hew-Butler, a sports medicine scientist at Wayne State University. “Moist foods like fruit, vegetables and soups are considered water sources.”

“无论来源如何，我们的身体都能识别并利用水分子，”韦恩州立大学的运动医学科学家塔玛拉·休-巴特勒博士说。“像水果、蔬菜和汤这样的含水食物都被视作水源。”

Older people, in particular, may find it easier and more enjoyable to get some of their fluids through fruit, said Amy Ellis, a dietitian and associate professor of nutrition at the University of Alabama. They tend to feel less thirsty and therefore drink less — one of the reasons they’re at a higher risk for dehydration and heat-related illness during a heat wave.

阿拉巴马大学营养学副教授兼注册营养师艾米·埃利斯表示，老年人尤其可能觉得通过水果摄入部分体液更容易、也更令人愉悦。他们往往不容易感到口渴，因此喝水较少——这也是他们在高温天气出现脱水和热相关疾病的风险更高的原因之一。

It’s not as sugary as you might think.

它的含糖量没有你想象的那么高。

Because watermelon is mostly water, it’s also low in calories — a one-cup serving has just 46.

因为西瓜大部分是水，所以热量也很低——一份一杯分量的西瓜只有46卡路里。

“Some people think it’s sky-high in sugar because it tastes so sweet, but really it’s very moderate,” Dr. Ellis said. One cup of diced watermelon contains about 9.5 grams of sugar, which is less than the 13 grams in a cup of chopped apples or the nearly 15 grams in a cup of blueberries.

“有些人认为西瓜含糖量高得惊人，因为尝起来太甜了，但实际上非常适中，”埃利斯说。一杯切丁的西瓜含有大约9.5克的糖，这少于一杯切碎的苹果中所含的13克糖，或一杯蓝莓所含的近15克糖。

That’s little enough that the fruit likely won’t cause spikes in blood sugar, added Joanne Slavin, a dietitian and professor of food science and nutrition at the University of Minnesota.

明尼苏达大学食品科学与营养学教授兼注册营养师乔安·斯拉温补充说，这是很低的含糖量，因此这种水果很可能不会引起血糖飙升。

Calories are energy, though, so watermelon alone won’t sufficiently fuel your body, said Samantha Dieras, a dietitian and the director of ambulatory nutrition services at Mount Sinai Hospital. But when you eat watermelon as part of a balanced diet, the water content and sweet flavor could help you feel satiated.

西奈山医院门诊营养服务主任兼注册营养师萨曼莎·迪拉斯表示，不过热量即是能量，因此单靠西瓜无法为你的身体提供足够的动力。但当你把西瓜作为平衡饮食的一部分来食用时，其水分含量和甜味可以帮助你获得饱腹感。

It’s heart healthy, to some degree.

它对心脏健康有一定助益。

Watermelon is fat- and sodium-free, which is good for your heart. But the jury is still out as to whether watermelon plays an active role in lowering heart disease risk, Dr. Slavin said.

西瓜不含脂肪和钠，这对你的心脏很有好处。但斯拉温说，关于西瓜是否在降低心脏病风险方面发挥积极作用，目前仍无定论。

Dr. Slavin, Dr. Ellis and Dr. Dieras all suggested that the amino acid L-citrulline and the micronutrient lycopene — both abundant in watermelon — could improve heart health. There’s a rationale for these ideas, Dr. Slavin said.

斯拉温、埃利斯和迪拉斯都表示，L-瓜氨酸和微量营养素番茄红素——这两者在西瓜中都很丰富——可以改善心脏健康。斯拉温说，这些观点是有依据的。

Scientists know that the kidneys convert L-citrulline into nitric oxide, which can relax your artery walls and lower blood pressure. And lycopene, a chemical found in certain plants, can reduce inflammation, which is linked to heart disease. People tend to associate lycopene with tomatoes, but watermelon has more.

科学家知道，肾脏会将L-瓜氨酸转化为一氧化氮，从而可以舒张你的动脉壁并降低血压。番茄红素这种在某些植物中发现的化学物质可以减轻炎症，而炎症与心脏病密切相关。人们往往将番茄红素与西红柿联系在一起，但西瓜中的含量更多。

Still, independently funded human studies directly examining watermelon’s effect on heart health have not shown measurable improvements. “Watermelon is not a magic bullet,” said Dr. Ellis, who led one of the studies. “It’s not going to displace blood pressure medication or anything like that. But if it’s incorporated into a diet with nutrient-dense foods, it may be a good thing for vascular health.”

尽管如此，直接检测西瓜对心脏健康影响的独立资助人体研究并未显示出可测量的改善。“西瓜并不是灵丹妙药，”主导了其中一项研究的埃利斯说。“它不会取代降压药或诸如此类的任何药物。但如果将它纳入富含营养成分食物的饮食中，可能对血管健康是一件好事。”

Here’s how to make the most of it.

以下是如何最大程度利用它。

Watermelon doesn’t lend itself well to canning, drying or freezing, Dr. Slavin said, so it’s harder to enjoy out of season. She thinks this is one reason the fruit is so loved.

斯拉温说，西瓜不适合做成罐头、烘干或冷冻，因此很难在反季节时享用。她认为这也是这种水果如此受人喜爱的原因之一。

“Watermelon is summer and happiness,” she said. “When someone cuts open a fresh watermelon and hands you a hunk, that’s when it’s best.”

“西瓜代表着夏天和快乐，”她说。“当有人切开一个新鲜的西瓜并递给你一大块时，那就是它最美味的时候。”

It’s also delicious in a dinner salad, soup or fizzy drink. Here are some recipes from NYT Cooking to get you started.

它在晚餐沙拉、汤或起泡饮料中也非常美味。以下是一些来自纽约时报烹饪(NYT Cooking)的食谱，可以作为你的尝试开始。

1. Farro and Watermelon Salad

1. 法罗麦西瓜沙拉

Sam Kaplan for The New York Times. Food stylist: Suzanne Lenzer. Prop stylist: Randi Brookman Harris

In this satisfying grain bowl, watermelon is paired with farro, cheese, herbs and red onion. You can substitute quicker-cooking rice or quinoa for the farro.

- 食谱：法罗麦西瓜沙拉Keep a pitcher of this chilled soup in the refrigerator for an instant meal on sweltering days. Watermelon tempers the sweetness of overripe summer tomatoes in the blended mix.

• Recipe: Tomato-Watermelon Gazpacho With Avocado

- 食谱：牛油果西红柿西瓜冷汤

3. Country Panzanella With Watermelon Dressing

3. 配西瓜酱的乡村面包沙拉

Ryan Liebe for The New York Times. Food Stylist: Simon Andrews.

Juicy with chunks of watermelon, tomatoes and cucumber, this ultimate summer salad becomes even more refreshing with a watermelon dressing. Toasted ciabatta and crumbled feta make it filling enough to be a meal.

- 食谱：配西瓜酱的乡村面包沙拉This savory fruit dish tossed with spicy cumin-citrus dressing could work with any fruit, but is especially good with watermelon. It’s tasty as a stand-alone snack or as a side dish.

• Recipe: Watermelon Chaat

- 食谱：西瓜恰特

5. Watermelon Ginger Beer

5. 西瓜姜汁啤酒

Blitzing watermelon into juice is a brilliant move all summer long. Topping it off with fizzy ginger beer for a nonalcoholic spritz? Genius.

将西瓜榨成汁是夏日里的妙招。在上面倒入起泡的姜汁啤酒，做成一杯无酒精汽水？简直天才。

• Recipe: Watermelon Ginger Beer

- 食谱：西瓜姜汁啤酒