tomatoỌ na-ejupụta na vitamin, mineral, antioxidants na ogige osisi na-enye ọtụtụ uru ahụike dị iche iche.
Nnyocha na-egosi na nri ndị a nwere ike ichebe ọtụtụ ọrịa, gụnyere ọrịa obi na ọrịa kansa.
N'ihi na na-aṅụ ofe tomatoỌ bụ ụzọ na-atọ ụtọ iji nweta ọtụtụ uru ahụike nke tomato.
n'isiokwu "Uru nke ofe tomato" ve "Ime ofe tomato"a ga-ekwu.
Kedu uru ofe tomato dị?
Ọ na-edozi ahụ
Tomato ( Solanum lycopersicum ) nwere obere kalori ma juputara na nri na ogige osisi bara uru. Uru nri nke otu nnukwu tomato (gram 182) raw tomato bụ nke a:
Calories: 33
Carbohydrates: 7 grams
Fiber: 2 grams
Protein: gram 1.6
Abụba: 0,4 grams
Vitamin C: 28% nke uru kwa ụbọchị (DV)
Vitamin K: 12% nke DV
Vitamin A: 8% nke DV
Potassium: 9% nke DV
lycopeneỌ bụ pigmenti na-enye tomato àgwà ya na-acha uhie uhie na-egbuke egbuke. Ọ bụkwa maka ọtụtụ uru ahụike ya, n'ihi na ọ nwere ike igbochi ọrịa dị iche iche na-adịghị ala ala.
Nnyocha na-egosi na mgbe esichara lycopene, ahụ na-amịkọrọ ya nke ọma. Okpomọkụ nwere ike ịbawanye bioavailability ya ma ọ bụ ọnụego nnabata ya.
Tomato ofe, N'ihi na a na-eji tomato esiri esi mee ya, ọ bụ ezigbo isi iyi nke ogige a.
Ọgaranya na antioxidants
Antioxidantsbụ ogige ndị na-enyere aka ịkwụsị mmetụta na-emerụ ahụ nke nrụgide oxidative. Nke a na-eme mgbe ụmụ irighiri ihe na-emebi mkpụrụ ndụ a na-akpọ free radicals na-etolite n'ime ahụ.
Tomato ofeỌ bụ ezigbo isi iyi nke antioxidants, gụnyere lycopene, flavonoids, na vitamin C na E.
Ejikọtala iri ihe antioxidants na obere ihe ize ndụ nke ọrịa kansa, oke ibu na ọrịa metụtara mbufụt dị ka ọrịa obi.
Ọzọkwa, nchọpụta egosila na mmetụta antioxidant nke vitamin C na flavonoids nwere ike inye aka chebe megide ụdị ọrịa shuga 2, ọrịa obi, na ọrịa ụbụrụ.
Vitamin E na-enyere aka ịbawanye mmetụta antioxidant nke vitamin C.
Nwere ihe na-egbochi ọrịa kansa
A na-amụ tomato n'ọtụtụ ebe maka ihe na-alụso ọrịa kansa ọgụ n'ihi ọdịnaya lycopene dị elu ya. Ọ nwere ike ịdị irè karịsịa megide ọrịa prostate na ọrịa ara ara.
Ọrịa prostate bụ nke ise na-ebute ọnwụ metụtara ọrịa kansa n'ụwa niile ma bụrụ nke abụọ a chọpụtara na ọrịa kansa n'etiti ụmụ nwoke.
Ọtụtụ nchọpụta achọpụtala njikọ dị n'etiti oriri lycopene dị elu, karịsịa site na tomato esichara, yana mbelata ihe ize ndụ nke ọrịa cancer prostate.
Nnyocha na-egosi na lycopene nwere ike ịkpata ọnwụ mkpụrụ ndụ kansa. Ọ nwekwara ike belata uto tumor na usoro a na-akpọ anti-angiogenesis.
Nnyocha na-egosi na ikike antioxidant nke lycopene nwekwara ike igbochi chemotherapy na ọgwụgwọ radieshon.
Ọ bara uru maka ahụike anụ ahụ na anya
A bịa n'ihe gbasara ahụike anụ ahụ, beta-carotene na lycopene nwere ike ichebe megide ntachu site n'inweta ìhè ultraviolet (UV) iji mee ka nchebe akpụkpọ ahụ dịkwuo elu megide mmebi nke UV kpatara.
Dịka ọmụmaatụ, n'otu nnyocha, ndị nchọpụta nyere ndị okenye 149 ahụ ike ihe mgbakwunye nwere 15 mg nke lycopene, 0.8 mg nke beta carotene, na ọtụtụ antioxidants ndị ọzọ.
Nnyocha ahụ chọpụtara na mgbakwunye ahụ chebere akpụkpọ anụ ndị sonyere na mmebi UV.
Nri dị ka tomato nke nwere carotenoids na vitamin A nwere ike ịbara ahụ ike anya.
Iri tomato na-ebelata ohere nke mmebi macular degeneration metụtara afọ ma ọ bụ ịhụhụ ọhụụ nke na-abịa na afọ.
Na-eme ka ahụike ọkpụkpụ dịkwuo mma
Ọkpụkpụ Ọ bụ ọrịa na-adịghị ala ala nke a na-eji ụbara emebi ọkpụkpụ na mgbaji. A na-ewere ya dị ka otu n'ime nsogbu kachasị mkpa nke postmenopause.
Nnyocha na-egosi na lycopene na-ekere òkè dị mkpa n'ịhazi nhazi nke ọkpụkpụ site n'ịba ụba nke ịnweta ọkpụkpụ, nke n'aka nke ya na-ebelata ihe ize ndụ nke mgbaji.
Akụkụ ndị ọzọ nke metabolism ọkpụkpụ gụnyere nguzozi n'etiti sel a na-akpọ osteoblasts na osteoclasts. Osteoblasts na-ahụ maka nhazi ọkpụkpụ ebe osteoclasts na-ahụ maka mmebi ọkpụkpụ na resorption.
Nwere ike ibelata ihe ize ndụ nke ọrịa obi
Iri tomato na ngwaahịa tomato nwere ike ibelata mkpokọta na LDL (ọjọọ) ọkwa cholesterol, isi ihe abụọ nwere ike ibute ọrịa obi. Mmetụta ndị a bụ n'ihi lycopene tomato na ọdịnaya vitamin C.
Ma lycopene na vitamin CNa-egbochi oxidation nke LDL cholesterol. Oxidation nke LDL cholesterol bụ ihe dị ize ndụ maka atherosclerosis.
Lycopene na-ebelata nnabata cholesterol n'ime eriri afọ ma mee ka ọrụ HDL (ezigbo) cholesterol dị n'ime ahụ dịkwuo mma.
Ọzọkwa, carotenoids na tomato nwere ike inye aka belata ọbara mgbali. Ọbara mgbali elu bụ ihe ize ndụ maka ọrịa obi.
Nwere ike ịbawanye ọmụmụ nwoke
Nchegbu oxidativebụ isi ihe na-ebute enweghị ọmụmụ nwoke. Ọ nwere ike ibute mmebi spam na-ebute mbelata sperm viability na motility.
Nnyocha na-egosi na ịṅụ ihe mgbakwunye lycopene nwere ike ịbụ ọgwụgwọ ọmụmụ. Nke a bụ n'ihi na ihe antioxidant nke lycopene nwere ike ime ka ohere ịmepụta ọnụ ọgụgụ dị elu nke spam dị mma.
Nnyocha e mere n'ime ụmụ nwoke 44 na-amụghị nwa chọpụtara na iri ngwaahịa tomato, dị ka ihe ọṅụṅụ tomato ma ọ bụ ofe, na-amụba ọkwa lycopene ọbara nke ukwuu, na-eme ka ọkpụkpụ sperm dịkwuo mma.
Na-ewusi mgbochi ike
N'ọdịnala ụfọdụ ofe tomato Ejiri ya dị ka ọgwụgwọ ụlọ maka oyi. Vitamin C ya na ọdịnaya carotenoid nwere ike kpalie usoro ahụ ji alụso ọrịa ọgụ.
Nnyocha na-egosi na vitamin C nwere ike inye aka gbochie oyi ma belata oge na ogo mgbaàmà oyi.
Akụkụ na-adịghị mma nke ofe tomato
Tomato ofeỌ bụ ezie na ọ nwere ọtụtụ uru ahụike, ọ nwekwara ike ịnwe ọghọm ole na ole.
Ọ bụ ezie na tomato na-adịkarị mma iri nri, ha nwere ike ịbụ nri na-akpalite ọrịa reflux gastroesophageal (GERD).
Otu nnyocha n'ime mmadụ 100 nwere GERD chọpụtara na tomato bụ nri na-akpalite ihe dị ka ọkara nke ndị sonyere.
GERD bụ otu n'ime ọrịa ndị a na-ahụkarị. Mgbaàmà gụnyere nrekasi obi, ike ilo, na mgbu obi.
Ọgwụgwọ na-agụnyekarị ịchọpụta na iwepụ ihe oriri na-akpalite ma ọ bụrụ na ị nwere GERD ofe tomato nwere ike ọ gaghị abụ nhọrọ ziri ezi.
Ntụziaka ofe tomato emere n'ụlọ
Tomato ofe A na-akwadebe ya n'ụzọ dịgasị iche iche, a na-ejikarị ọkụ ma ọ bụ oyi. A na-eme tomato site na bee, grating na pureeing. Tomato ofeEnwere ike ime ka ụtọ ahụ dịkwuo mma site n'ịgbakwunye ihe ndị ọzọ na ya, dị ka cheese ma ọ bụ ude.
n'okpuru "Ịme ofe tomato" E nwere dị iche iche Ezi ntụziaka maka
Ntụziaka ofe tomato dị mfe
ihe
2 tablespoons nke mmanụ oliv
1 chopped yabasị
½ n'arọ nke ịkpụ tomato
Iko mmiri 2
Ose na nnu
Olee otu esi eme ya?
– Were mmanụ oliv n'ime ite ma gbakwunye yabasị e gbuturu.
– Ghichaa eyịm ahụ ruo mgbe ọ dị nro wee tụgharịa pink.
– Tinye tomato, mmiri, nnu na ose.
– Sie ofe na obere okpomọkụ ka ekpomeekpo mix dị mma.
- Jiri blender hichaa ofe ahụ ruo mgbe ọ ga-adaba adaba.
- Hazie ihe ụtọ ahụ ka ọ masịrị gị wee jiri cubes achịcha toachara rie nri.
- KPORIE NRI GỊ!
Ntụziaka ofe Basil Tomato
ihe
1 tablespoons nke mmanụ oliv
1 ọkara chopped yabasị
½ n'arọ tomato, bee
5 iko anụ ọkụkọ
2 galiki nke galiki
½ iko basil ọhụrụ, mpekere dị ntakịrị
nnu na ose
Olee otu esi eme ya?
– Were mmanụ oliv n'ime ite, tinye yabasị na galik. Tinye ihe dị ka nkeji iri ka ọ ghara ire ọkụ.
– Tinye tomato na mmiri na esi nri na obere okpomọkụ.
– Esi nri ihe dị ka nkeji iri abụọ ruo mgbe ofe tolitere ntakịrị.
- Tinye nnu, ose na basil.
– Gwakọta ofe na blender ruo mgbe ire ụtọ.
- KPORIE NRI GỊ!
Ntụziaka ofe tomato ude
ihe
3 tomato
5 tablespoon tomato mado
3 ngaji ntụ ọka
1 iko cheese cheddar grated
3 tablespoons nke bọta ma ọ bụ mmanụ
1 igbe nke ude (200 ml ude mmiri ara ehi)
4-5 iko mmiri
Nnu, ose
Olee otu esi eme ya?
– Beecha akpụkpọ tomato ma bee nke ọma.
– Ghichaa ntụ ọka na mmanụ n'ime ite ọkụ.
– Tinye tomato mado na chopped tomato ma na-aga n'ihu ighe.
– Tinye mmiri na nnu ka ofe sie.
– Tinye ude na esi ofe.
– Mgbe esichara ntakịrị, gbanyụọ stovu ahụ wee bufee ofe na blender.
- Jiri chiiz cheddar grated rie ọkụ.
- KPORIE NRI GỊ!
Ofe tomato na mmiri ara ehi Ntụziaka
ihe
4 tomato
4 ngaji ntụ ọka
3 tablespoons mmanụ
Iko mmiri ara ehi 1
Iko mmiri 4
cheddar grater
nnu
Olee otu esi eme ya?
- Bee tomato ma hichaa ha na blender.
– Tinye mmanụ na ntụ ọka n'ime ite. Mgbe ighe ntụ ọka ahụ ntakịrị, tinye tomato na ya ma gbanye ya ntakịrị.
– Tinye mmiri na esi nri ihe dị ka nkeji iri abụọ. Ofe ekwesịghị ịbụ kpụ ọkụ n'ọnụ, ọ bụrụ na ọ dị, ị nwere ike ịfefe ya na blender aka.
- Tinye mmiri ara ehi ma sie nri maka nkeji 5 ọzọ.
- Gbanwee nnu dị ka ọchịchọ gị si dị ma tinye cheddar grated mgbe ị na-eje ozi. Ọ bụrụ na ịchọrọ inye ofe ahụ agba karịa, ị nwekwara ike iji tomato mado.
