Kutsvakurudza kunoratidza kuti iyi nightshade veggie inogona kubatsira mwoyo zvechokwadi
Tomato inonyanya kuzivikanwa nezvinhu zviviri: Basa ravo rinokosha mune zvakawanda zvokudya zvinonaka zveItaly, uye kunyanya zvakanyanya zvakakosha ye antioxidant lycopene ine simba, izvo vanotsvakurudza vanotenda kuti vanochengetedza kenza. Asi zvinogona here kuti tomato inobatsirawo mwoyo? Zvokudya zvakanyanya mumitambo yemarato zvakaratidzwa mune zvimwe zvidzidzo kuti zvive nehuwandu hunopedzisira hwehutano hwemwoyo, asi vatsvakurudzi havasi kunyatsoziva kuti nei.
Hezvino izvo zvatinoziva sezviri ikozvino pamusoro pemvura yakasangana nightshade yemiti uye kuti inogona kubatsira sei fikiti yako.
The Link Between Tomato uye Low Cholesterol
Bhuku ra2014 rakabudiswa mubhuku rinonzi Food and Chemical Toxicology rakatsvaga migumisiro yezvokudya zvinotapira tomato inobatwa nokuputika, insulin kushorwa, uye yakakwirira cholesterol, iyo yose inobatanidzwa mune chirwere chemagetsi. Vatori vechikamu avo vakawedzera kudya kwavo nemusi wekutarisa vakaona zvakanyanya kuderedzwa kwezvokuvhiringidza zviratidzo zvakadai seN TNF-α neI-6, pamwe nekuvandudzwa kwe endothelial function (iyo inobatanidza nehutano hwepasi hweatrosclerosis) kana ichienzaniswa neboka rinodzora . Sezvo izvi zvakanga zvisishamisi zvakakwana, zvakataurwa kuderedza muLDL , kana kuti "yakaipa" cholesterol, uye kuwedzera zvishoma muHDL, kana kuti "zvakanaka" cholesterol, kwakaitika muboka rekumwa-tomato-kunwa.
Imwe, kudzidza kwechidiki zvishoma zvakabudiswa muBritish Journal of Nutrition yakatarisa zvakananga pamagumisiro eti tomato zvakashandiswa kushandiswa kweropa muropa uye LDL kushivirira.
Apo LDL inenge yakasvibiswa, inogona kuita kuti kuumbwa kwepakisi pamadziro emaseriyo. Vatori vekudya vanoshandisa mavhiki matatu-pas-tomato kudya, kana mavhiki matatu-mapeji makuru ezvokudya zvinoumbwa nemusi wejisi uye tomato ketchup. Pakupera kwekudzidza, matanho makuru ekudya mavhitori aiva ne 5.9% ekuderedzwa kwecholesterol uye 12,9% kuderedza muLDL cholesterol kana ichienzaniswa neboka re-tomato.
Chimwe chiitiko chinoshamisa chakanga chiri chokuti lycopene yakawanikwa mumamatata yakaderedza kuvapo kweLDL yakasanganiswa .
Asi chimwe chidzidzo, chakabudiswa muna 2012 mu Journal of Nutrition, chakawana kuti vakadzi vakadya zvishoma 10 servings yemamatori-based products muvhiki vaive nehunhu, asi muchipatara zvishoma, kuvandudzwa kwecholesterol yose, cholesterol yavo yose kuHDL cholesterol ratio, uye iyo hemoglobin A1c yakaenzaniswa nevadzimai vaidya vashoma kwehafu nehafu pavhiki.
Zvidzidzo zvishomanana zvakaratidza kuti lycopene inogona kuwirirana neHMG CoA reductase, enzyme iri muchiropa ichibatsira kuita cholesterol mumuviri. Inofungidzirwa kuti iyi pfuma inogona kuita kuti zvive zvakanaka zvinoita kuti tomato ave ne lipids mune zvimwe zvidzidzo izvi.
Nzira Yokudya Nayo Mamwe Matata-Pasina Binging paPiza
Kunyange zvazvo zvidzidzo izvi zvaive zviduku uye zvakanyanya kutsvakurudza zvinodiwa kuti uone kana lycopene inogona kuderedza chirwere chemwoyo chega pachayo, inonyatsoratidza kubatanidza pakati pemamato uye cholesterol. Vanoratidzawo kuti tomate ndeyekuwedzera kwekuwedzera kwekudya kwako kwekutsvaira. Uye sezvo ivo vakapfuma mavitamine A uye C, folic acid (iyo inochengetedza homocysteine mazinga mukutarisa uye inoderedza marwadzo epfungwa yemwoyo), uye antioxidants, uyewo phytosterols uye fiber , iwe uchave uchikohwa mamwe mararamiro ehutano-zvakare , kunze kwekunge iwe uchitakudza pizza nemasita, machena ari mumakrohydrates akacheneswa.
Pane nzira dzakawanda dzekuwedzera kudya kwako kwematato pasina kuisa kuwedzera kukura kana insulini kusagadzikana. Enda zviri nyore pane mufumi weItaly uende uye edza pfungwa idzi pane:
- Dice utamatisi uye uzviwedzere kune mangwanani ako evha scramble.
- Ita chikamu chekare cheCaprese saladhi nechepasi-fat mozzarella cheese uye basil.
- Wedzera mazambiringa mazambiringa kuhuku yako uye zucchini rinokurudzira-fry kudya.
- Ita pamusoro pehove yako yakachena yehove yekate yakabikwa.
- Ita muto we marinara kumusoro kwegorosi kana mushuga wejisi pasta primavera (mitsva itsva).
Sources:
Periago MJ, Jacob K, Boehm V et al. Izvozvo zvinokonzerwa neLycopene uye vitamini C kubva kumusanganisi wemarato pamusoro pehupenyu hwehushi hunosimudzira nekuputika. Br J Nutriti 2008; 99: 137-146.
> Sesso HD1, Wang L, Ridker PM, Buring JE. Utori-based based food products are linked to clinically modest improvements in selected coronary biomarkers in women. J Nutriti. 2012 Feb; 142 (2): 326-33. doi: 10.3945 / jn.111.150631. Epub 2012 Jan 5
Silaste ML, Alfthan G, Aro A et al. Tomato juice inoderedza LDL cholesterol mazinga uye inowedzera LDL kudzivirira kana inokonzera. Br J Nutriti 2007; 98: 1251-1258.
Tsitsimpikou C, Tsarouhas K, Kioukia Fougia N et al. Dietary supplementation nemusi wekutarisa kune varwere vane chirwere chemagetsi: mazano ekuderedza zvinokanganisa zvirwere. Zvokudya Chem Toxicol 2014; 74: 9-13
Natural Standard. (2014). Lycopene [Monograph]. Kudzorerwa kubva ku http://naturalstandard.com/databases/hw/all/patient-lycopene.asp