Uphando lubonisa ukuba le nightshade veggie enomdla iyanceda ngokwenene intliziyo
Iitato ziyaziwa ngezona zinto ezimbini: Indima yabo ebalulekileyo kwiitya ezininzi zaseTaliyane ezithandekayo, kunye nomxholo wazo ophezulu kakhulu we-antioxidant lycopene, abaphandi bakholelwa ukuba banikela ukukhuselwa ngumhlaza. Kodwa ngaba itamatato inokunceda njani intliziyo? Ukutya okuphezulu kwiimveliso zetamatato kuboniswe kwezinye iinjongo zokudibanisa nomngcipheko omncinci wesifo senhliziyo, kodwa abaphandi abaqinisekanga ngokupheleleyo ukuba kutheni.
Nantsi into esiyayazi ngoku ngoku malunga nale mbohlaza yemifuno kunye nendlela enokukunceda ngayo i-ticker yakho.
Ikhonkco phakathi kweTatates kunye neCholesterol ephantsi
Ucwaningo lwe-2014 olupapashwe kwiphepha le- Food and Chemical Toxicology liphande imiphumo yerusi ye-tomato ekudleni, ukunyamezela kwe-insulin kunye ne-cholesterol ephezulu, yonke into echaphazelekayo kwi-syndrome ye-metabolic syndrome. Abathathi-nxaxheba abaye bancedisa izidlo zabo kunye nejusi yetamatato bafumana ukunciphisa okuphawulekayo kumakishi abatshitshisiweyo njenge-TNF-α kunye ne-IL-6, kunye nokuphuculwa komsebenzi wokugqibela (ohambelana nomngcipheko ophantsi we-atherosclerosis) xa kuthelekiswa neqela lolawulo . Njengokuba oko kwakungazange kumangalise, ukuchithwa kwe-LDL , okanye i-cholesterol "embi", kunye nokunyuka okuncane kwi-HDL, okanye "i-cholesterol" enhle, kwenzeka kwiqela lokuphuza i-tomato.
Omnye, isifundo esincinci esasichithwa kwiBritish Journal of Nutrition sibheke ngokukodwa kwi-tomato ukusetshenziswa kwemveliso kwizinga le-cholesterol yegazi kunye ne-LDL oxidation.
Xa i-LDL iba ne-oxidized, ingaba negalelo ekwakheni i- plaque kwiindonga zeetriyri. Abathathi-nxaxheba basebenzisa i-3-week-week non-tomato yokutya, okanye iiveki ezi-3 eziphezulu zokutya utamatisi eziqulethwe i-tomato juice kunye ne-tomato ketchup. Ekupheleni kokufunda, abathathi-nxaxheba be-tomato abaphezulu babe ne-5.9% yokunciphisa i-cholesterol epheleleyo kunye nokunciphisa kwe-12,9% kwi-LDL ye-cholesterol xa kuthelekiswa neqela le-tomato.
Enye into eyamangalisa kukuba i-lycopene efunyenwe kwiitamatati yanciphisa ubukho beLDL .
Kanti olunye uhlolisiso olushicilelwe ngo-2012 kwi-Journal of Nutrition, lwafumanisa ukuba abafazi abasebenzisa ubuncinane iimveliso ezili-10 zeemveliso zetamatato ngeveki babenemfuneko, kodwa ngokunyanisekileyo, ukuphuculwa kwe-cholesterol, i-cholesterol yabo yonke kwi-HDL ye-cholesterol isilinganiso, kunye i-hemoglobin yabo i-A1c xa kuthelekiswa nabasetyhini abadla ukutya abangaphantsi kwesinye nesigidi ngeeveki.
Izifundo ezimbalwa zibonise ukuba i-lycopene inokusebenzisana ne-HMG CoA yokunciphisa, i-enzyme kwisibindi esinceda ukwenza i-cholesterol emzimbeni. Kucingelwa ukuba le propati inokubangela ukuba i-tomato ibe nefuthe kwezinye iiphando.
Indlela yokutya amaTatates angakumbi-Ngaphandle kokubhalwa kwiPizza
Nangona ezi zifundo zincinci kwaye uphando oluninzi lufunekayo ukuqinisekisa ukuba i-lycopene inokunciphisa ingozi yesifo sengqondo ngokwazo, ngokuqinisekileyo ibonisa ukudibanisa phakathi kweetamatati kunye namazinga e-cholesterol. Kwakhona bacetyisa ukuba utamatisi uyongezelela kakhulu kwi-cholesterol yokunciphisa ukutya. Kwaye ekubeni bezityebi kwiivithamini A no-C, i-folic acid (egcina amanqanaba e-homocysteine ukujonga kunye nokunciphisa ingozi yesifo senhliziyo), kunye ne-antioxidants, kunye ne- phytosterol kunye ne- fiber , uya kuvuna ezinye iintlawulo zezempilo ngokunjalo-oko , ngaphandle kokuba ulayishe kwi-pizza kunye ne-pasta emhlophe, ephezulu kwi-carbohydrates ecocekileyo.
Zininzi iindlela zokwandisa ukutyiwa kweetamatati ngaphandle kokufaka ingozi yokufumana ubunzima okanye ukunyanzelwa kwe-insulin. Hamba lula kwizityebi zaseNtaliyane kwaye uzame ezi ngcamango esikhundleni:
- Dice utamatisi uze uwafake kwi-egg scramble yakho yasekuseni.
- Yenza isaladi yaseKaprese yeklasi kunye ne-fat mozzarella ushizi kunye ne-basil.
- Yongeza utamatisi kumvini wakho kunye ne-zucchini i-fry-fry dinner.
- Phezulu i-fillet yakho yeentlanzi ezimhlophe kunye neetatayi ezibusiweyo.
- Yenza i-sauce ye-marinara ngaphezulu kwinqwelo ye-ngqolowa okanye ebomvu i-pasta primavera (imifuno entsha).
Imithombo:
UPeriago MJ, uJacob K, uBoehm V et al. Impembelelo ye-lycopene kunye ne-vitamin C kwi-tomato ijusi kwi-biomarker yoxinzelelo lwe-oxidative kunye nokuvutha. Br J Nutriti ka-2008; 99: 137-146.
> Sesso HD1, Wang L, Ridker PM, Buring JE. Iimveliso zokutya zetamatato zixhomekeke ekuphuculweni okuthotyelwayo kwiikliniki ezikhethiweyo ze-coronary biomarkers kwabasetyhini. J Nutriti. 2012 Feb; 142 (2): 326-33. i-doi: 10.3945 / jn.111.150631. Epub 2012 Jan 5
Silaste ML, Alfthan G, Aro A et al. Ijusi yetamatato inciphisa amazinga e-cholesterol ye-LDL kwaye yandisa ukukhuselwa kwe-LDL kwi-oxydation. Br J Nutr 2007: 98: 1251-1258.
Tsitsimpikou C, Tsarouhas K, Kioukia Fougia N et al. Ukuncedisa ukutya kunye nejisi yetamatato kwizigulane ezine-metabolic syndrome: isiphakamiso sokunciphisa izinto ezinobungozi zonyango. Ukutya i-Chem Toxicol 2014; 74: 9-13
Standard Standard. (2014). I-Lycopene [i-Monograph]. Kubuyiselwa kwi http://naturalstandard.com/databases/hw/all/patient-lycopene.asp