Zoonadi Zakudya Zakudya za Tomato

Ma calories mu Tomato ndi Zaumoyo Wawo

Dziwani kuti phwetekere ndi chipatso kapena masamba? Ndi funso labwino, makamaka. Botanists amachititsa tomato kukhala chipatso chifukwa amayamba kuchokera ku maluwa omwe ali ndi maluwa. Komabe, chifukwa tomato ali okonzeka ndipo amatumikira ngati masamba, nthawi zambiri amaganiziridwa ngati mtundu wa masamba. Mosasamala kanthu kamene tomato amalowa mumakhala okoma komanso amathanzi.

Tomato amapezeka m'mitundu yosiyanasiyana (kuchokera ku tinthu ting'onoting'ono mpaka timene tambiri tambiri), mitundu (kuchokera kubiri wofiira, wachikasu, ndi lalanje), ndi kukula kwake (kuchokera ku tomato wazing'ono mpaka tomato lalikulu la nkhumba). Zimasiyanasiyana pamtingo wokoma ndi acidity, zomwe zimadalira nyengo zomwe zikukula ndi kucha pa nthawi yokolola. Ena tomato ali ndi mbewu zingapo, monga maula, pamene ena ali ndi zambiri.

Tomato ndi yowonjezera kuwonjezera pa mapulani a zakudya, kuwonjezera kukoma, mavitamini, ndi mchere. Tomato ali ndi zakudya zinazake, koma osachepera zosankha zina zamtundu. Zilipo chaka chonse ndi nyengo yachisanu m'chilimwe.

Nyamayi imodzi yaing'ono imakhala ndi makilogalamu 16 okha ndi pafupifupi 3.5 gm ya carbohydrate, yopanga chakudya chochepa kwambiri cha kalori. Kukula kwa phwetekere ndi gawo lomwe mumadya lidzakhudza kalori ndi mavitamini. Mwachitsanzo: phwetekere imodzi yamtengo wapatali imakhala pafupifupi makilogalamu atatu ndi 0,5 magalamu a tomato, phwetekere imodzi imakhala ndi makilogalamu 11 ndi 2.4 gm carbohydrate, kagawo kakang'ono kakang'ono ka phwetekere kali ndi makilogalamu asanu ndi 1 magalamu a makilogalamu, ndipo chikho chimodzi cha tomato chodulidwa chili ndi makilogalamu 32 ndi magalamu asanu ndi awiri magalamu.

Ubwino Wathanzi wa Tomato

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.

Tomato ndi kachilombo kofunikira kwambiri ka vitamini A , zomwe ndizofunikira kwambiri pa masomphenya ndi masewera olimbitsa thupi. Amakhalanso ndi magwero abwino a vitamini K, omwe amawathandiza kuika magazi ndi potassium, zomwe zingathandize kuchepetsa kuthamanga kwa magazi. Potsiriza, iwo ndi gwero la manganese, chigawo cha antioxidant michere.

Mafunso Okhudza Tomato

Kodi tomato wa msuzi wapamwamba muzakudya?

Kuchuluka kwa chakudya mu phwetekere msuzi kumadalira ngati chokhacho chiri ndi shuga mmenemo. Mitundu ina ya msuzi, monga marinara, safuna shuga, koma ambiri a phwetekere msuzi amapatsa msuzi wokoma chifukwa cha shuga.

Ngati mukugula msuzi wa phwetekere nthawizonse werengani chizindikiro . Mitundu ina ya msuzi wa mchere ikhoza kukhala ndi makilogalamu zana limodzi ndi 18 magalamu a madzi m'thupi.

Komabe, kawiri kawiri chikho cha msuzi wa tomato zamchere ndi pafupifupi makilogalamu 40, 0 magalamu a mafuta, 820 mg sodium, 8 magalamu a carbohydrate, 2 gramu zamagetsi, 4 magalamu shuga, 0 gramu mapuloteni. Onetsetsani kuti sodium zili ndi msuzi wamchere kwambiri, ndipo ngati mukupanga msuzi wanu, mukhoza kuchepetsa ma sodium posankha tomato omwe alibe mchere wowonjezera kwa iwo.

Kusaka ndi Kusunga Tomato

Fufuzani tomato atsopano omwe ali otupa ndi khungu lowala bwino. Mtundu uyenera kukhala wunifolomu komanso wosagwirizana ndi zosiyanasiyana.

Mukhozanso kugula tomato zamchere, pureed, tomato phala, msuzi, kapena mitundu yowonjezera.

Onani kuti zambiri mwazidazi zakhala zikuwonjezera sodium kuti zowonjezera moyo wa alumali.

Tomato wouma ndi dzuwa, omwe ndi tomato omwe wouma, amapezeka chaka chonse ndipo amagulitsidwa mu zinyenyeswazi, zidutswa, zidutswa kapena masentimita, kapena zowuma kapena zodzaza mafuta. Zomwe zimadzaza mafuta akhoza kukhala olemera mu sodium ndi calories ndipo, chifukwa chake gawo lanu liyenera kuyang'aniridwa.

Mosiyana ndi zomwe anthu ambiri amakhulupirira, musasunge tomato watsopano m'firiji, makamaka, izi zingasinthe thupi ndikusiya kuchepetsa. M'malo mwake, sungani pamalo ozizira, owuma.

Njira Zabwino Zokonzekera Tomato

Tomato amagwiritsidwa ntchito kawirikawiri mu saladi, supu, mabala (monga guacamole), sauces, ndi mbale zophikidwa. Nthawi zambiri amadya yaiwisi, koma kutentha kwa tomato ndi mafuta pang'ono kumapangitsa kuti thupi lake likhale ndi zakudya zambiri powonjezera kuwonjezereka kwa pulogalamu ya lycopene.

Kuti muphike tomato, ganizirani sauteing, grilling, kapena cheasting. Kuwotcha kumabala madzi owopsa, odzola ndi maonekedwe. Kuphika, nyengo ya tomato ndi mafuta, adyo, tsabola wofiira, ndi zitsamba zina ndi zonunkhiritsa-amadya kapena kugwiritsa ntchito tomato wokazinga kuti awapatse phwetekere kapena phwando la nyama, nkhuku, kapena nsomba.

Mukhozanso kugwiritsa ntchito tomato kuti mupange phwetekere, kapena mugwiritsire ntchito phwetekere msuzi ndi tomato kuti muzitha kudya zakudya monga spaghetti sikwashi , chili ndi stews. Sungani msuzi wanu komabe mukufuna, pogwiritsa ntchito basil, oregano, parsley, kapena adyo.

Maphikidwe Ndi Tomato

• Kale ndi Tomato Frittata
• Guacamole Tomato
• Msuzi Wokonzeka Madzi a Marinara

> Zotsatira:

> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 623-624.

> United States Dipatimenti ya Ulimi. National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/foods/show/3223?manu=&fgcd=&ds=