Isondlo Somxholo, Ukugcinwa kunye nokulungiselela
Dlula nayiphi na imarike yeefama kwaye uqinisekile ukubona i-juicy, ebomvu, i-orange kunye nazo zonke iintyatyambo ezivuthiweyo. Utamatisi zizityebi kwi-Vitamin C (kubalulekile ukuphulukiswa kwesilonda kwaye kunokwandisa ukutsalwa kwe-iron) kunye ne-lycopene (i-antioxidant eboniswe ukunciphisa umhlaza wesifo somhlaza). Ukongezelela, i-lycopene inokunyusa i-HDL (i-cholesterol enempilo) kwaye inciphise i-LDL (i-cholesterol embi).
Ezinye izifundo zibonise ubudlelwane phakathi kwe-lycopene kwiitamatisi kunye nokunciphisa ubukho be-LDL eneenkomo, ezinokuthi zenze igalelo kwiindonga zeemitha.
Ukufumana ulwazi oluthe xaxa ngeetamatati kunye ne-cholesterol: Ingaba i-Tomatoes engezantsi kweCholesterol ?
Yintoni enomxholo wokutya weTatates?
Utamatisi omncinci omncinci obomvu (malunga no-2-2 / 5 ububanzi) "uqulethe malunga ne: iikhalori ezili-16, .2 g, i-fat g, i-3,5 g i-carbohydrate, i-potassium eyi-215mg, i-3.5 g ye-carbohydrate, i-1.1 g fiber , kunye. 8 g protein.
Ndingayifaka njani i-Tomato kwisiCwangciso Sokutya Soshukela?
Imveliso yamatamatisi kunye neerato ingabandakanywa kwisicwangciso sesidlo seswekile. Ukuba ulandela ukutya okunomdla we-carbohydrate , nangona kunjalo, unokufuna ukubala i-carbohydrate kwiitamatati. Ngokomzekelo, i-1/2 indebe ye-tomato sauce i-7 g ye-carbohydrate kunye neetatayi ezi-cherry zi malunga ne-1 g ye-carbohydrate nganye. Indlela efanelekileyo yokujonga ukuba utamatisi uthintela iswekile yegazi kukuvavanya ushukela lwakho emva kweeyure ezimbini emva kokutya.
I-American Diabetes Association icebisa ukuba iswekile yegazi ibe <180mg / dL ezimbini iiyure emva kokuqala kwesidlo. Ukuba ufumanisa ukuba ushukela wakho ungaphezu kwesi sigxina, unokucela umfundisi wakho oqinisekisiweyo wesifo sikashukela ukuba ufanele ulungele ukutya sakho okanye unyango lwakho. Kwakhona, cinga malunga nento odlayo kunye nalawo tamatato - ukuba ubeka isitya esikhulu se pasta nge-sauce, iingxaki kukuba iintamatato azichaphazeli ushukela wakho, kodwa i-culprit yile pasta.
Ndingabalungiselela Njani?
Ukutshisa: Utamatisi ngowomnye walezo zokutya ezinomsoco-ezininzi xa ziphekwe. Ukutshisa utamatisi kwixabiso elincinci leoli, njengamafutha omnquma, ukwandisa ukufumaneka kwe-yycopene. Ukuze ugcine iikhalori ekhohlakeleyo, yilondoloze ngokusetyenziswa kweoli.
Ukuthoba: Ukuvuthwa kukuvelisa i-flavour, i-flavored concentrated and texture. I-tomato yonyaka kunye neoli yeoli, i-garlic, i-pepper ebomvu kunye neminye imifuno kunye neziqholo-idla ngokucacileyo okanye isebenzisa utamatisi otyutyweyo kwi-puree yintambo yesantasi okanye njengesiqwenga sesonka esisikiweyo, esisikiweyo okanye esidyiweyo, inkukhu okanye intlanzi.
I-Sauce ye-Tomato: Enye yokutya kokududuzeka, i-tomato sauce ayifanele isetyenziselwe i-pasta kuphela. I-tomato sauce ingasetyenziselwa ukunambitha imifuno etyongweyo, i-spaghetti squash okanye ukwengeza ukuthambisa kunye ne-flavour ukuze i-stews, isilili kunye neprotheni. Unako ukufumana ixesha lakho le-tomato sauce kodwa ungathanda.
Ukunciphisa ioli egcweleyo kule recipe, unokunciphisa ibhotela.
Izindlela ezilula zokutya utamatisi: Utamatisi unokudliwa kuphela-zizinto ezongezelelweyo ezongezelelweyo kwizicathulo, i-salads, idips (njenge-guacamole) okanye ifakwe kwi-hummus okanye i-yogurt ephantsi.
Kuthiwani Ngokugcina?
Ungagcini utamatisi omtsha kwifriji, eqinisweni, oku kunokuguqula inyama yeealy nokunciphisa i-flavour.
Kunoko, gcina kwindawo epholileyo, eyomileyo.
> Imithombo:
> Linus Pauling Institute. ICarotenoids. 2014