Zakudya Zakudya Zakudya, Kusungirako ndi Kukonzekera
Pasani msika wamalimi alionse ndipo mumatsimikiza kuti muwone yowutsa mudyo, wofiira, lalanje ndi tomato onse obiriwira. Tomato ndi olemera mu Vitamini C (yofunika kuti machiritso amachiritse ndipo amatha kuwonjezera mphamvu yachitsulo) ndi lycopene (antioxidant yomwe yasonyezedwa kuchepetsa khansa ya prostate). Kuonjezera apo, kupititsa patsogolo kwapakompyuta kumawonjezera HDL (cholesterol wathanzi) ndi kuchepetsa LDL (cholesterol choipa).
Kafukufuku wina wasonyeza ubale pakati pa lycopene ndi tomato komanso kuchepa kwa kukhalapo kwa LDL yophika, yomwe ingapangitse chipika pamakoma a mitsempha.
Kuti mumve zambiri zokhudza tomato ndi kolesterolini: Kodi Cholesterol Chochepa Chotchedwa tomato chingatheke ?
Kodi Chakudya Chakumadya cha Tomato N'chiyani?
Katemera wofiira wofiira (pafupifupi 2-2 / 5 "m'mimba mwake)" ali ndi: ma calories 16, mafuta olemera .2 g, mafuta okwana 0 g, 3.5 g makhala, 215mg potaziyamu, 3.5 g mavitamini, 1.1 g, ndi. 8 g mapuloteni.
Kodi Ndingatani Kuti Ndiziphatikizitsa Tomato M'kudya Zakudya Zakudya Zamagazi?
Katemera wa tomato ndi phwetekere akhoza kuphatikizidwa mu dongosolo la chakudya cha shuga. Ngati mukutsatira zakudya zokhudzana ndi zakudya zamagazidwe , muyenera kuwerengera chakudya mu tomato. Mwachitsanzo, 1/2 chikho cha msuzi wa phwetekere wamalonda ndi pafupifupi 7 g wa makapu ndi tomato yamatchire ali pafupifupi 1 g ya zimagawenga aliyense. Njira yabwino yodziwira ngati tomato amakhudza shuga wanu wa magazi ndi kuyesa shuga yanu maola awiri mutatha kudya.
Bungwe la American Diabetes Association limalimbikitsa kuti shuga wa magazi akhale <180mg / dL maola awiri mutangoyamba kudya. Ngati mutapeza kuti shuga wanu ili pamwamba pa cholinga ichi, mukhoza kufunsa aphunzitsi anu a shuga ovomerezeka ngati mukufuna kusintha zakudya zanu kapena mankhwala anu. Komanso, ganizirani zomwe mukudya ndi tomato - ngati mukuponya mbale yaikulu ya pasta ndi msuzi, zimakhala kuti tomato sakhudza shuga wanu, koma woipayo ndi pasta.
Kodi Ndiyenera Kuwakonzekera Motani?
Kutentha: Tomato ndi imodzi mwa zakudya zomwe zili ndi zakudya zambiri zophika. Kutentha tomato mu mafuta pang'ono, monga mafuta, kumapangitsa kuti chiwerengero cha lycopene chiwonjezeke. Kuti musunge mafuta, muzionetsetsa kuti mukugwiritsa ntchito mafuta.
Kukuwotcha: Kukuwotcha kumabweretsa madzi wambiri, okoma ndi maonekedwe. Nyama ya tomato ndi mafuta, adyo, tsabola wofiira ndi zitsamba zina ndi zonunkhira - idyani nyemba kapena ntchito tomato wokazinga kuti ikhale puree kwa phwetekere kapena phwando la nyama yophika, yophika kapena yokazinga, nkhuku kapena nsomba.
Msuzi wa tomato : Mmodzi wa zakudya zokhutiritsa moyo, tomato msuzi sayenera kugwiritsidwa ntchito pa pasitala wokha. Msuzi wa phwetekere amatha kugwiritsidwa ntchito kuti azisakaniza ndiwo zamasamba, spashti kapena sitiroko kapena kuwonjezera kapangidwe kake, kake, ndi mapuloteni. Mukhoza kusunga msuzi wanu wa tomato ngakhale mutakhala nawo.
Kuti muchepetse mafuta odzaza mu njira iyi, mukhoza kuchepetsa batala.
Njira Zosavuta Zodyera Tomato: Tomato akhoza kudyedwa mophweka - ndizowonjezera ku masangweji, saladi, ma divi (monga guacamole) kapena kulowetsedwa mu hummus kapena kuviika mafuta ochepa.
Nanga Bwanji Kusungirako?
Musasunge tomato watsopano mufiriji, izi zikhoza kutembenuzira mnofu ndikulepheretsanso kukoma.
M'malo mwake, sungani pamalo ozizira, owuma.
> Zotsatira:
> Linus Pauling Institute. Carotenoids. 2014