iitumatoIgcwele iivithamini, iiminerali, i-antioxidants kunye neekhompawundi zezityalo ezibonelela ngeentlobo ezininzi zeenzuzo zempilo.
Uphando lubonisa ukuba ezi zondlo zinokukhusela kwizifo ezininzi, eziquka isifo sentliziyo nomhlaza.
Ke ngoko ukusela isuphu yetomatoYindlela emnandi yokwenza uninzi lweenzuzo zempilo yeetumato.
kwinqaku "Iinzuzo zeSophu yeTomato" ve "Ukwenza isuphu yeTomato"iya kukhankanywa.
Ziziphi iiNzuzo zeSophu yeTomato?
Inezondlo
itumato ( ISolanum lycopersicum ) zineekhalori eziphantsi kodwa zigcwele izondlo kunye neekhompawundi zezityalo eziluncedo. Ixabiso lesondlo setumato enye enkulu (182 grams) lihamba ngolu hlobo lulandelayo:
Iikhalori: 33
Iikhabhoni: 7 gram
Ifayibha: 2 grams
Iiprotheni: 1.6 gram
Amafutha: 0,4 grams
IVithamin C: 28% yexabiso lemihla ngemihla (DV)
I-Vitamin K: i-12% ye-DV
I-Vitamin A: i-8% ye-DV
I-potassium: i-9% ye-DV
ILycopeneYi-pigment eyenza itumata ibe nombala obomvu oqaqambileyo. Ikwajongene nezibonelelo zayo ezininzi zempilo, ngenxa yempembelelo enokuthi ithintele kwizifo ezahlukahlukeneyo ezingapheliyo.
Uphando lubonisa ukuba xa i-lycopene iphekiwe, umzimba uyifunxa ngcono. Ubushushu bunokunyusa i-bioavailability okanye izinga lokufunxa.
Isuphu yetumato, Ngenxa yokuba yenziwe ngeetumato eziphekiweyo, ngumthombo obalaseleyo wale khompawundi.
Utyebile kwi-antioxidants
AntioxidantsZiikhompawundi ezinceda ekunciphiseni iziphumo eziyingozi zoxinzelelo lwe-oxidative. Oku kwenzeka xa iimolekyuli ezonakalisa iiseli ezibizwa ngokuba ziiradicals zasimahla zakha emzimbeni.
Isuphu yetumatoNgumthombo obalaseleyo we-antioxidants, kuquka i-lycopene, i-flavonoids, kunye ne-vitamin C kunye ne-E.
Ukusebenzisa i-antioxidants kuye kwadibaniswa nomngcipheko ophantsi womhlaza, ukutyeba kunye nezifo ezinxulumene nokuvuvukala ezifana nesifo senhliziyo.
Ukongezelela, uphando lubonise ukuba i-antioxidant ye-vitamin C kunye ne-flavonoids inokunceda ukukhusela uhlobo lwe-2 yeswekile, isifo senhliziyo kunye nesifo sengqondo.
I-Vitamin E inceda ukwandisa iziphumo ze-antioxidant ze-vitamin C.
Ineempawu zokulwa nomhlaza
Iitumato zifundiswa ngokubanzi ngeempawu zazo zokulwa nomhlaza ngenxa yomxholo wazo we-lycopene ephezulu. Inokusebenza ngokukodwa kwidlala lengqula kunye nomhlaza wamabele.
Umhlaza wedlala lobudoda ungowesihlanu unobangela wokusweleka okunxulumene nomhlaza kwihlabathi kwaye ungowesibini ngowona mhlaza ufunyaniswayo phakathi kwamadoda.
Izifundo ezininzi zifumene unxibelelwano oluthe ngqo phakathi kokutya okuphezulu kwe-lycopene kunye nomngcipheko oncitshisiweyo womhlaza wedlala lesinyi, ngakumbi kwiitumato eziphekiweyo.
Uphando lubonisa ukuba i-lycopene inokubangela ukufa kweeseli zomhlaza. Isenokucothisa ukukhula kwethumba kwinkqubo ebizwa ngokuba yi-anti-angiogenesis.
Uphando lubonisa ukuba amandla e-antioxidant e-lycopene anokuphazamisana ne-chemotherapy kunye nonyango lwe-radiation.
Iluncedo kwimpilo yolusu namehlo
Xa kuziwa kwimpilo yolusu, beta-carotene kunye ne-lycopene inokukhusela ekutshisweni lilanga ngokufunxa ukukhanya kwe-ultraviolet (UV) ukwandisa ukhuseleko lwesikhumba kumonakalo obangelwa yi-UV.
Ngokomzekelo, kolunye uphononongo, abaphandi banike abantu abadala abasempilweni abayi-149 isongezelelo esine-15 mg ye-lycopene, i-0.8 mg ye-beta carotene, kunye nee-antioxidants ezininzi ezongezelelweyo.
Uphononongo lufumene ukuba isongezelelo sikhusele kakhulu ulusu lwabathathi-nxaxheba kumonakalo we-UV.
Ukutya okufana neetumato ezityebileyo kwi-carotenoids kunye nevithamin A kunokunceda impilo yamehlo.
Ukutya iitumato kunciphisa umngcipheko wokuguga kwe-macular degeneration okanye ukulahleka kombono okuza nobudala.
Ukuphucula impilo yamathambo
Unyango Sisifo esingapheliyo esibonakaliswe ngokunyuka kwamathambo kunye nokuphuka. Kuthathwa njengenye yezona ngxaki zibalulekileyo emva kokuyeka ukuya exesheni.
Uphononongo lubonisa ukuba i-lycopene idlala indima ebalulekileyo ekulawuleni i-metabolism yamathambo ngokunyusa ubuninzi beeminerali zamathambo, nto leyo enciphisa umngcipheko wokuphuka.
Eminye imiba ye-metabolism yamathambo ibandakanya ukulingana phakathi kweeseli ezibizwa ngokuba yi-osteoblasts kunye ne-osteoclasts. I-Osteoblasts inoxanduva lokwakheka kwamathambo ngelixa i-osteoclasts inoxanduva lokuqhekeka kwamathambo kunye ne-resorption.
Inokunciphisa ingozi yesifo senhliziyo
Ukutya iitumato kunye neemveliso ezinetomato kunokunciphisa umlinganiselo opheleleyo kunye ne-LDL (embi) wecholesterol, izinto ezimbini eziyingozi kakhulu kwisifo sentliziyo. Ezi ziphumo zibangelwa yi-lycopene ye-tomato kunye nomxholo we-vitamin C.
Zombini i-lycopene kunye Ivithamin CIkhusela i-oxidation ye-cholesterol ye-LDL. I-oxidation ye-cholesterol ye-LDL ngumngcipheko we-atherosclerosis.
I-Lycopene ikwanciphisa ukufunxa kwe-cholesterol emathunjini kwaye iphucula ukusebenza kwe-HDL (elungileyo) ye-cholesterol emzimbeni.
Ukongeza, i-carotenoids kwiitumato inokunceda ukunciphisa uxinzelelo lwegazi. Uxinzelelo lwegazi oluphezulu ngumngcipheko wesifo senhliziyo.
Ingakwandisa ukuchuma kwamadoda
Uxinzelelo lwe-oxidativengoyena nobangela wokungafumani bantwana kwamadoda. Ingakhokelela kumonakalo wesidoda okhokelela ekunciphiseni ukusebenza kwedlozi kunye nokuhamba.
Uphando lucebisa ukuba ukuthatha izongezo ze-lycopene kunokuba lunyango olunokubakho lokuchuma. Oku kungenxa yokuba iipropathi ze-antioxidant ze-lycopene zinokunyusa amathuba okuvelisa inani eliphezulu lamadlozi asempilweni.
Uphononongo kumadoda angama-44 anobudlolo lufumanise ukuba ukutya iimveliso zetumato, ezifana nejusi yetumata okanye isuphu, kwandisa kakhulu amanqanaba egazi le-lycopene, okukhokelela ekuphuculweni kokuhamba kwesidoda.
Yomeleza ukhuseleko
Kwezinye iinkcubeko isuphu yetumata Isetyenziswa njengeyeza lasekhaya kwingqele. I-vitamin C yayo kunye nomxholo we-carotenoid unokuvuselela amajoni omzimba.
Uphando lubonisa ukuba i-vitamin C inokunceda ukukhusela ukubanda kunye nokunciphisa ubude kunye nobukhulu beempawu ezibandayo.
Imiba engalunganga yesobho setamatato
Isuphu yetumatoNangona ineenzuzo ezininzi zempilo, inokuba nezinto ezimbalwa ezingeloncedo.
Ngelixa iitumato zihlala zikhuselekile ukuba zityiwe, zinokuba kukutya kwe-gastroesophageal reflux (GERD).
Olunye uphononongo kubantu abali-100 abane-GERD bafumanisa ukuba itumato yayikukutya okuphembelelayo kwisiqingatha sabathathi-nxaxheba.
I-GERD sesinye sezifo eziqhelekileyo. Iimpawu ziquka isitshisa, ubunzima bokuginya, kunye neentlungu zesifuba.
Ukunyanga rhoqo kubandakanya ukuchonga kunye nokuphelisa ukutya okubangela ukuba ube neGERD isuphu yetumata isenokungabi lolona khetho lufanelekileyo.
Iiresiphi zeSuphu yeTomato eyenziwe ekhaya
Isuphu yetumato Ilungiswa ngeendlela ezahlukeneyo kwaye idla ngokunikezelwa kushushu okanye kubanda. Iitumato zenziwe ngokuxobula, ukugraya kunye nokucoca. Isuphu yetumatoIncasa inokongezwa ngakumbi ngokufaka ezinye izinto kuyo, njengetshizi okanye ikhrimu.
ngezantsi "Ukwenza isuphu yeTomato" Kukho iindlela ezahlukeneyo zokupheka
Iresiphi yeSuphu yeTomato elula
izinto
- I-2 tablespoons yeoli yeoli
- I-anyanisi e-1 eqoshiwe
- ½ kg yeetumato ezisikiweyo
- Iiglasi ezi-2 zamanzi
- Pepper kunye netyuwa
Kwenziwa njani?
– Thatha ioli yomnquma epanini uze ugalele itswele elinqunqiweyo.
– Yisa amatswele de athambe ajike abepinki.
– Yongeza iitumato, amanzi, ityuwa kunye nepepile.
-Bilisa isuphu phezu kobushushu obuphantsi ukuze umxube wencasa ube mhle.
– Pura isuphu nge-blender ide ifikelele kwimo egudileyo.
-Lungisa izinongo ngendlela othanda ngayo kwaye usebenze ngeetyhubhu zezonka ezigcadiweyo.
- KONWABELE UKUTYA KWAKHO!
Iresiphi yeSuphu yeTomato yeBasil
izinto
- I-1 tablespoons yeoli yeoli
- I-anyanisi e-1 ephakathi
- ½ kg iitumato, zixotyulwe
- 5 iikomityi stock yenkukhu
- 2 i-clove yegalikhi
- ½ ikomityi ye-basil entsha, inqunyulwe kancinci
- Ityuwa kunye nepepper
Kwenziwa njani?
– Thatha ioyile yomnquma epanini, yongeza itswele kunye negalikhi. Saute malunga nemizuzu eyi-10 ukunqanda ukutshisa.
– Yongeza iitumato kunye namanzi kwaye upheke kubushushu obuphantsi.
– Pheka malunga nemizuzu engama-20 de isuphu ijiye kancinci.
– Yongeza ityuwa, ipepile kunye nebasil.
– Diba isuphu ngeblender ide igude.
- KONWABELE UKUTYA KWAKHO!
Iresiphi yeSuphu yeTomato eCreamy
izinto
- 3 iitumato
- I-tablespoon ye-tomato intlama
- Iipunipoli ezi-3 zomgubo
- 1 indebe ye-cheddar egayiweyo
- Iipuniponi ezi-3 zebhotela okanye ioli
- 1 ibhokisi yekrimu (200 ml yobisi cream)
- 4-5 iiglasi zamanzi
- ityuwa, pepper
Kwenziwa njani?
– Hlula ulusu lwetumata uze unqumle kakuhle.
– Qhotsa kancinane umgubo ne-oyile epanini.
– Yongeza intlama yetomato kunye neetumato ezinqunqiweyo kwaye uqhubeke nokuqhotsa.
– Galela amanzi netyuwa kwaye uyeke isuphu ibile.
– Yongeza ikhrimu kwisuphu ebilayo.
Emva kokubilisa kancinci, cima isitovu kwaye udlulise isuphu ngeblender.
– Yiphake ishushu ngetshizi yecheddar egayiweyo.
- KONWABELE UKUTYA KWAKHO!
Isuphu yeTomato kunye neRecipe yobisi
izinto
- 4 iitumato
- Iipunipoli ezi-4 zomgubo
- I-tablespoon ye-3 yeoli
- Iikomityi ezimbini zobisi
- Iiglasi ezi-4 zamanzi
- i-cheddar grater
- ityuwa
Kwenziwa njani?
– Hlikihla iitumato kwaye uzigalele kwi-blender.
– Faka ioli kunye nomgubo epanini. Emva kokucoca umgubo omncinci, yongeza utamatisi kuyo kwaye uyiguqule kancinci.
– Yongeza amanzi uze upheke malunga nemizuzu engama-20. Isuphu akufanele ibe neqhuma, ukuba iyakwenza ungayidlulisa nge-blender yesandla.
– Yongeza ubisi kwaye upheke enye imizuzu emi-5.
- Lungisa ityuwa ngokomnqweno wakho kwaye wongeze i-cheddar egayiweyo ngelixa ukhonza.
Ukuba ufuna ukunika isobho umbala ngakumbi, ungasebenzisa kwakhona i-tomato paste.
KONWABELE UKUTYA KWAKHO!
Iresiphi yeSuphu yeTomato yeNoodle
izinto
- 1 indebe yebhali vermicelli
- 2 iitumato
- 1 iikomityi stock yenkukhu
- 3 indebe yamanzi ashushu
- 2 ibhotela yecephe
- 1 isipuni se-tomato unamathisele
- ityuwa
Kwenziwa njani?
– Emva kokunyibilikisa ibhotolo embizeni, yongeza iitumato ezigayiweyo.
– Yongeza icephe eli-1 lentlama yetumata uze udibanise.
– Emva kokufaka ii-noodles, gaqa kancinci.
– Yongeza umhluzi wenkukhu kunye namanzi abilayo.
– Emva kokufaka ityuwa, bilisa i-noodles de ithambe kwaye uyisuse esitovini.
– Unokongeza amanzi ngokuhambelana nesobho.
- KONWABELE UKUTYA KWAKHO!
Ukutya Isuphu yeTomato Recipe
izinto
- 1 ibhokisi ye-tomato puree
- 1 iglasi yobisi
- Iiglasi ezi-1 zamanzi
- I-pinch yepepper emnyama
Oku kungasentla:
- I-pinch ye-arugula eqoshiwe okanye i-basil
- 1 isilayi sesonka se-rye
- 1 isilayi se-cheddar ushizi
Kwenziwa njani?
– Galela ubisi namanzi kwitoti yepuree yetumata upheke.
– Ekubeni kusetyenziswa ubisi olunamafutha aqhelekileyo, akusayi kubakho mfuneko yokongeza ioli.
- Akukho mfuneko yokongeza ityuwa.
– Emva kokubilisa umzuzu okanye emibini, yifefe ipepile emnyama kwaye uyisuse esitovini.
– Emva kokuyibeka kwisitya, ufefe i-arugula eqoshiwe okanye i-basil entsha kuyo.
– Beka itshizi ye-cheddar kwisonka, yiqhotse kwi-oven yokubhaka de kunyibilike itshizi.
– Yahlule ibe ngamatyhubhu amancinci ngoncedo lwemela kwaye uyiphake phezu kwesuphu.
- KONWABELE UKUTYA KWAKHO!
Iresiphi yeSuphu yeTomato yeCheddar
izinto
- 3 iitumato
- Isiqingatha sesipuni se-tomato intlama
- I-1 tablespoons yeoli yeoli
- Iipunipoli ezi-3 zomgubo
- Iikomityi ezimbini zobisi
- ityuwa, pepper
- Itshizi yeCheddar egayiweyo
Kwenziwa njani?
– Galela iitumato.
– Beka ioyile neetumato embizeni uze uvale isiciko. Vumela iitumato zithambe kancinci.
- Emva koko yongeza i-tomato paste kwaye isiciko siya kuhlala sivaliwe eminye imizuzu emithathu.
– Galela ke umgubo uze uxube ngokukhawuleza de ube mushy.
– Yongeza kancinane amanzi ashushu kwaye ushukumise de abile.
– Xa ibila, faka iileyiji yesuphu kwiglasi yobisi kwaye uyifake kancinci embizeni kwaye udibanise.
– Xa isuphu ibila, yibilise eminye imizuzu emibini wongeze ityuwa nepepile.
– Khonza nge cheddar egayiweyo.
- KONWABELE UKUTYA KWAKHO!
I-Tomato Paste I-Soup Recipe
izinto
- I-2 tablespoons yeoli yeoli
- Iipunipoli ezi-2 zomgubo
- 6 isipuni se-tomato unamathisele
- 1 itispuni yetyuwa
- 2.5 iilitha zamanzi kunye nomhluzi
Kwenziwa njani?
– Faka ioli epanini kwaye uyifudumeze. Yongeza umgubo kunye nefry imizuzu emi-2.
– Yongeza intlama yetomato kwaye uqhotse omnye umzuzu omnye.
– Emva kokufaka umhluzi netyuwa, thoba isitovu kwaye upheke imizuzu engama-20.
-Gxila kwaye uphake.
- KONWABELE UKUTYA KWAKHO!
Amanqaku ekufanele uwafunde
