Zvokudya zvinovaka muviri Zviripo, kuchengetedza nekugadzirira
Darika chero mushambadzi wevarimi uye iwe une chokwadi kuti unoona jira, tsvuku, maaramondi uye matese ose akasiyana-siyana akaibva. Tomate yakafuma muVitamin C (inokosha pakurapa kwevanga uye inogona kuwedzera kupinza kwesimbi) uye lycopene (antioxidant iyo yakaratidzwa kuderedza kenza ye prostate). Uyezve, lycopene inogona kuwedzera HDL (cholesterol ine utano) uye kuderedza LDL (yakaipa cholesterol).
Zvimwe zvidzidzo zvakaratidza ukama pakati pe lycopene mumatato uye kuderedzwa kwekuvapo kweLDL yakasvibiswa, iyo inogona kuisa pamakumbo pamasvingo emariti.
Kuti uwane mamwe mashoko pamusoro pemamato uye cholesterol: Ko Tomato Chine Cholesterol Inogona Here?
Chii Chinonzi Nutritional Content yaTomate?
Imwe nyuchi tsvuku yakakura (inenge 2-2 / 5 "yakakura)" inenge inenge: 16 makorikiti, .2 g mafuta, 0 g mafuta akawanda, 3.5 g carbohydrate, 215mg potassium, 3.5 g ghydrate, 1.1 g fiber , uye. 8 g protein.
Ndingaita sei kuti maTatisi ave muchirongwa chekudya chekurwara cheshuga?
Tomato uye michero yemarato zvinogona kuiswa muurongwa hwekudya hwehuga. Kana iwe uri kutevera kudya kwakagadzirwa nema carbohydrate , kunyange zvakadaro, unogona kuverenga kuverenga ma carbohydrates mu tamate. Somuenzaniso, 1/2 mukombe wekutengesa tomato mutozi inenge 7 g yemakrohydrate uye cherry tomato inenge 1 g yemakrohydrate imwe nechimwe. Nzira yakanakisisa yekuziva kana tomato inobata shuga yako yeropa ndeyokuedza shuga yako maawa maviri mushure mekudya.
IAmerican Diabetes Association inorumbidza kuti shuga yeropa ive <180mg / dL maawa maviri mushure mekutanga kwekudya. Kana ukaona kuti shuga yako iri pamusoro pechinangwa ichi, unogona kubvunza mudzidzisi wako ane chirwere cheshuga kana uchifanira kugadzirisa kudya kwako kana mushonga wako. Uyewo, funga pamusoro pezvauri kudya pamwe chete nematamatisi - kana uri kutema ndiro yakawanda yepasta nemuchero, izvo zvinokonzera ndezvokuti matamato haavi kukanganisa shuga yako, asi iyo inotadza ndiyo pasta.
Ndinofanira Kuvagadzirira Sei?
Kuchenesa: Tomato ndeimwe yezvokudya izvo zvinowedzera muviri-zvakanyanyisa kana zvikabikwa. Kuchenesa tomato mune zvishoma zvamafuta, zvakadai samafuta omuorivhi, kunowedzera kuwanika kweiyodopene. Kuti uchengetedze makorikoni paunenge uchitadza, ivai nemafungiro nemafuta ako anoshandiswa.
Kunyorera: Kucheka kunobereka jira, kuisa pfungwa uye kugadzirwa. Nyuchi tomato nemafuta emuorivhi, garlic, tsvuku tsvuku nemamwe makwenzi nemiti inonhuwira - idyai kana kuti shandisa tomate yakakangwa ku puree kune tomato sauce kana sechipiro chezvokudya zvakakangwa, zvakabikwa kana zvakakangwa, kana nyama kana hove.
Nyanya Chikafu: Chimwe chehupenyu chinonyaradza zvokudya, tomato muto inofanirwa kushandiswa kwepasta chete. Tomato sauce inogona kushandiswa kunhuvira miriwo yakakangwa, spaghetti squashi kana kuwedzera mavara uye kunakidza kusvina, chili, uye mapuroteni. Iwe unogona kuunganidza yako tomato sauce zvisinei iwe unoda.
Kuti uderedze mafuta akazara mune iri kamukira, unogona kuderedza bhotela.
Nzira Dzakadzika Kudya Tomate: Tomato inogona kudyiwawo zvakare-iyo yakawedzerwa zvakanyanya kune sandwiches, salads, dips (kufanana ne guacamole) kana kuti yakanyorova mum hummus kana kuti mafuta anogadzika emakiti.
Zvakadini Nezvokuchengetedza?
Usachengetedza tomate mutsva mufiriji, chokwadi, izvi zvinogona kuchinja nyama yealy uye kuderedza kunaka.
Pane kudaro, chengetedza munzvimbo yakachena, yakaoma.
> Sources:
> Linus Pauling Institute. Carotenoids. 2014