1 - Thandizo Labwino la Tomato
Tomato ali ndi vitamini A wochuluka ndi potassium komanso otsika kwambiri, zomwe zimakhala zokwanira kuti zikhale ngati zakudya zopatsa thanzi. Tomato amakhalanso ndi antioxidant yotchedwa lycopene yomwe ingachepetse kuwonongeka kochitidwa ndi zida zopanda ufulu ndipo zakhala zikugwirizana ndi kuchepetsa ngozi za mitundu ina ya khansa. Lopopeni ikhozanso kukhala ndi zotsutsana ndi zotupa zomwe zili zabwino kwa mitsempha yanu.
Zomwe Amadya
Nyama imodzi yamtundu wa phwetekere (2 3/5 mainchesi) ili ndi makilogalamu 22 ndi 1.5 magalamu a fiber. Komanso amapezeka potassium, vitamini C, mavitamini A, vitamini A, vitamini E, ndi vitamini K. Nyamayi imakhalanso ndi mafuta, 1 gramu ya mapuloteni ndi pafupifupi 4 magalamu a chakudya.
Tomato ndi osavuta kupeza komanso osagula mtengo, kuphatikizapo kuti ndi ovuta kukonzekera ndi kutumikira. Wokonzeka kuuziridwa kudya tomato zambiri? Pendetsani zithunzi zojambulajambula zina zomwe ndimakonda.
Saladi ya Caprese
Saladi ya Caprese imaphatikizapo phwetekere, tchizi mozzarella, ndi basil. Mukudziwa kale kuti tomato ndi abwino kwa inu, ndipo mpaka pamene tchizi amapita, mozzarella ndi wosankha bwino. Ndi mafuta ochepa kusiyana ndi mitundu ina ya tchizi ndipo ndi kasupe wabwino kwambiri wa kashiamu.
2 - phwetekere Bruschetta
Bruschetta ndi yophweka kupanga chifukwa zonse zomwe mukusowa ndi tomato, maolivi, adyo, ndi mkate. Ngakhale bruschetta yaiwisi imapangidwa ndi mkate woyera wa ku Italiya, mkate wapamwamba wa tirigu wambiri umakhala wabwino.
3 - Pasta Puttanesca
Msuzi wa Puttanesca wapangidwa ndi tomato, maolivi, maolivi, capers ndi adyo. Maphikidwe ena amaitana tomato ndipo ena amagwiritsa ntchito zamzitini. Zili bwino, ndipo kwenikweni, tomato zamzitini ali ndi lycopene kuposa tomato watsopano.
4 - Tomato Wophikidwa
Mungaganize kuti tomato ndi osakhwima kwambiri kuti aziphika pa grill, koma amatha bwino. Kuwotcha kumawonjezera kukoma kwa tomato ndipo zonse zomwe mumasowa ndi mchere ndi tsabola pang'ono, kuphatikizapo maminiti pang'ono pa grill ndipo muli ndi mbali yayikulu. Kapena mungagwiritse ntchito m'masamba omwe mumawakonda ndi masukisi.
5 - Mbewu ya Mbewu ndi Matimati wa Tomato
Chimanga ndi gwero labwino kwambiri la fiber ndi potaziyamu, ndipo mapepala amakhala olemera mu mafuta odzaza mafuta. Phala saladiyi, yikani chimanga chimodzi chophika chophika chikho, chikho chimodzi chinadulidwa tomato wa chitumbuwa, ndi nyama yokhala ndi tsamba limodzi. Onjezerani pang'ono mchere watsopano, mchere, ndi tsabola ndipo ndizo zonse zomwe mukufunikira, koma vinyo wosasa pang'ono ndi mafuta akhoza kukhala abwino.
6 - Tomato odulidwa
Tomato yayikulu yayikulu imakhala ndi mawonekedwe abwino. Lembani pamwamba ndikuchotsani musp. Kenaka yonjezerani kudzazidwa kwanu. Tomato ameneĊµa amadzazidwa ndi msuwani, azitona, ndi feta tchizi. Muyenera kusowa makapu atatu a msuwani wokaphika ndipo mwinamwake 1/2 chikho cha azitona zowonongeka ndi 1/2 chikho feta tchizi, kuphatikiza supuni kapena masamba awiri omwe mumawakonda. Ikani zinthu zanu tomato ndikuzitentha.
7 - Salsa
Mutha kugulira mitsuko ya salsa yokoma m'sitolo, koma palibe chomwe chimamenya salsa yopangidwa ndi zatsopano. Gwiritsani ntchito salsa yanu ndi chipsu chophika mkate kapena muzigwiritsira ntchito ngati nkhuku zokazinga, mazira okazinga, kapena mbatata zophika .
8 - Ndi Salmon ndi masamba
Kodi izi zili bwanji pa saladi yathanzi? Yambani ndi masamba, monga madzi a madziwa ndi kuwonjezera zochepa za ozizira zophika ndi kagawo tomato. Mafuta a azitona pang'ono, mchere, ndi tsabola ndipo amatumizidwa. Imeneyi ndi njira yabwino yogwiritsira ntchito nsomba yotsala kuchokera kumadzulo usiku.
9 - Gazpacho
Gazpacho ndi supu yozizira yomwe imapangidwa ndi tomato ndi masamba ambiri wathanzi. Pangani batch ndikusungira mufiriji yanu pamene mukusowa chotsitsimula.
10 - Pizza Wathanzi
Pizza ndi pizza a sausage ndi tchizi wambiri amanyamula mafuta, sodium, ndi makilogalamu, ndipo sizothandiza kwa inu. Koma, ngati mupita khungu pang'ono pa tchizi ndikunyamula pizza yanu ndi zikopa mungathe kuchepetsa chiwerengero cha calorie ndikudya zakudya zabwino . Inde, kulamulira gawo ndi chinthu chofunikira apa, musadye pie lonse, kagawo kokha kapena ziwiri pamodzi ndi saladi wobiriwira bwino.
11 - Saladi yofulumira ndi yosavuta
Pano pali saladi yowonjezera yophika zakudya yomwe mungakhale nayo pa tebulo pasanathe mphindi khumi. Ingosakaniza zina za broccoli, ndowe za tuna (nsomba zam'chitini zabwino), zidutswa za tomato, mafuta a azitona, mchere, ndi tsabola. Pang'ono pang'ono pansalu yatsopano ndi yabwino, nayenso.
12 - tomato wokazinga
Kuwotchera kumapangitsa kuti pafupifupi masamba aliwonse amveke mwakumera shuga zachibadwa. Tomato ikhoza kuphikidwa payekha kapena kuphatikizapo zinthu zina monga zukini, anyezi, ndi tsabola. Sizovuta, ingodulani tomato wanu ndi theka ndikuchotsa mbewuzo. Aponyeni iwo mu mbale ndi mafuta pang'ono a azitona, mchere, tsabola, ndi zina zomwe mumakonda ndikuziyika, kuzidula, pa pepala lophika. Kuwaphika mu uvuni wa firiji 400 kwa mphindi 30.
13 - Tomato ndi nyemba zobiriwira
Iyi ndi mbale yokongola kwambiri yomwe ili ndi masamba obiriwira omwe ali ndi tomato wofiira ndi wachikasu. Ndi zophweka kupanga, nayenso. Tumizani tomato pang'ono mumatope ndi nyemba zanu zophika ndipo muwalole kuti akhale pamtunda wokwanira kuti athe kutentha ndikutumikira. Tomato wouma dzuwa amagwira ntchito bwino pa mbale iyi, nayenso.
14 - Msuzi wa phwetekere
Msuzi wa tomato zam'chitini ndi wosavuta komanso wokoma, koma supu ya phwetekere yokhazikika imakhala yabwino kwambiri. Sikuti ndikufulumira kupanga, koma mukhala ndi msuzi wokonzeka pasanathe ola limodzi.
15 - phwetekere, nkhaka ndi basil saladi
Pano pali saladi yosangalatsa ya chilimwe chifukwa imakhala yotsika kwambiri ndipo imatsitsimula, koma ikhoza kutumikiridwa nthawi iliyonse pachaka limodzi ndi nthata kapena nkhuku. Kuti mupange saladiyi, dulani penti ya chitumbuwa tomato mu theka ndi thinly kagawani nkhaka kapena ziwiri. Awoneni zonse pamodzi ndi kapu kapena masamba atsopano. Kutumikira monga momwe ziliri kapena kuwonjezera vinaigrette yosavuta.
> Chitsime:
> United States Dipatimenti ya Zamalonda Yogwiritsa Ntchito Zowunikira, National Nutrient Database ya Standard Reference Release 28. "Basic Report: 11529, Tomato, wofiira, wofiira, wofiira, wozungulira chaka chonse."