Okuqukethwe okunomsoco, Isitoreji nokulungiselela
Dlula noma iyiphi imakethe yezolimo futhi uqinisekile ukuthi ubona ama-juicy, abomvu, ama-orange nawo wonke utamatisi ovuthiwe ombala. Utamatisi ucebile ku-Vitamin C (okubalulekile ukuphulukiswa kwesilonda futhi kungandisa ukondwa kwe-iron) kanye ne-lycopene (i-antioxidant eye yaboniswa ukunciphisa umdlavuza we-prostate). Ukwengeza, i-lycopene ingandisa i-HDL (i-cholesterol enempilo) futhi inciphise i-LDL (i-cholesterol embi).
Ezinye izifundo zibonise ubuhlobo phakathi kwe-lycopene ku-utamatisi nokunciphisa ukutholakala kwe-LDL ene-oxidized, okungafaka isandla ekwakhekeni ezindongeni ze-arteries.
Ukuze uthole ukwaziswa okwengeziwe ngamatamatisi kanye ne-cholesterol: I- Tomato Engaphansi Kwe-Cholesterol Ingaba ?
Kuyini Okuqukethwe Komsoco WeTamatisi?
Omunye utamatisi ovuthiwe obomvu obunzima (cishe u-2-2 / 5 "ububanzi)" uqukethe cishe: ama-calories angu-16, ama-.2 g amafutha, i-0 g fat fatated, i-3.5 g carbohydrate, i-potassium engu-215mg, i-3.5 g carbohydrate, i-1.1 g fiber , kanye. 8 g amaprotheni.
Ngingayifaka Kanjani I-Tomato Esikhathini Sokudla Kwesifo Sikashukela?
Imikhiqizo yamatamatisi neyotamatisi ingafakwa ohlelweni lokudla lwesifo sikashukela. Uma ulandela ukudla okunomsoco we-carbohydrate , noma kunjalo, kungadingeka ukuthi ubale ama-carbohydrate kumatamatisi. Isibonelo, 1/2 indebe ye-tomato sauce yezentengiselwano ingu-7 g we-carbohydrate ne-cherry utamatisi cishe ngo-1 g we-carbohydrate ngayinye. Indlela engcono kakhulu yokuthola ukuthi utamatisi uthinta ushukela egazini lakho ukuhlola ushukela wakho amahora amabili emva kokudla.
I-American Diabetes Association incoma ukuba ushukela wegazi libe <180mg / dL amahora amabili ngemva kokuqala kokudla. Uma uthola ukuthi ushukela wakho ungaphezu kwalomgomo, ungacela umfundisi wakho oqinisekisiwe wesifo sikashukela uma kufanele ulungise isidlo sakho noma imithi yakho. Futhi, cabanga ngalokho okudlayo nalabo utamatisi - uma ubeka isitsha esikhulu se pasta nge-sauce, izimpikiswano ukuthi ukuthi utamatisi awuthinti ushukela wakho, kodwa umphumela we-pasta.
Kufanele Ngizilungiselele Kanjani?
Ukushisa: Utamatisi ungomunye walezo zokudla ezinomsoco obuningi uma ziphekwe. Ukushisa utamatisi ngamafutha amancane, njengamafutha omnqumo, ukwandisa ukutholakala kokuphila kwe-lycopene. Ukuze ugcine ama-calorie, kufanele uqaphele ukusebenzisa kwakho amafutha.
Ukugaya: Ukuvuthwa kuveza i-flavour namanzi, agxile. Utamatisi wesizini ngamafutha omnqumo, i-garlic, i-pepper ebomvu nezinye izitshalo neziqholo - udle noma usebenzise utamatisi obusikiwe ukuze uhlanze i-sauce utamatisi noma umuthi wokugcoba, ophekwe noma othosiwe, inkukhu noma inhlanzi.
I-Sauce ye-Utamatisi: Omunye wokudla okududuza impilo, utamatisi isuju akudingeki isetshenziselwe i-pasta kuphela. I-sauce yamatamatisi ingasetshenziselwa ukunambitheka imifino egosiwe, isikwashi se-spaghetti noma ukungeza ukuthungwa nokuvutha kokweba, isilwane, namaprotheni. Ungakwazi ukukhipha isobho sakho utamatisi kodwa ungathanda.
Ukuze unciphise amafutha agcwele kule recipe, unganciphisa ibhotela.
Izindlela ezilula zokudla utamatisi: Utamatisi ungadliwa kuphela-yiziqu ezengeziwe ezitsheni ze-sandwich, ama-saladi, ama-dips (afana ne-guacamole) noma afakwe ngaphakathi kwe-hummus noma idipathi ye-yogurt ephansi.
Kuthiwani Ngokugcina Isitoreji?
Ungagcini utamatisi omusha esiqandisini, empeleni, lokhu kungenza inyama i-mealy iphinde inciphise ukunambitheka.
Kunalokho, gcina endaweni epholile, eyomile.
> Imithombo:
> I-Linus Pauling Institute. I-Carotenoids. 2014