Indlela yokwenza isobho likatamatisi? Amaresiphi wesobho likatamatisi kanye nezinzuzo

utamatisiIgcwele amavithamini, amaminerali, ama-antioxidants kanye nezinhlanganisela zezitshalo ezinikeza izinzuzo eziningi zezempilo.

Ucwaningo luveza ukuthi le misoco ingavikela ezifweni eziningi okubalwa kuzo isifo senhliziyo nomdlavuza.

Ngakho-ke ukuphuza isobho likatamatisiKuyindlela emnandi yokusebenzisa izinzuzo zezempilo zikatamatisi.

esihlokweni “Izinzuzo zesobho likatamatisi” ve “Ukwenza isobho likatamatisi”kuzokhulunywa.

Yiziphi Izinzuzo Zesobho Katamatisi?

Inomsoco

utamatisi ( I-Solanum lycopersicum ) inamakhalori aphansi kodwa igcwele izakhamzimba nezinhlanganisela zezitshalo ezinenzuzo. Inani lokudla okunomsoco likatamatisi owodwa omkhulu (amagremu angu-182) limi kanje:

Amakhalori: 33

Ama-carbohydrate: 7 g

I-fiber: 2 amagremu

Amaprotheni: 1.6 gram

Amafutha: 0,4 amagremu

I-Vitamin C: 28% Wevelu Yansuku zonke (DV)

I-Vitamin K: 12% we-DV

I-Vitamin A: 8% we-DV

I-Potassium: 9% we-DV

lycopeneYiso sombala esinikeza utamatisi isici sawo sombala obomvu ogqamile. Futhi inesibopho sezinzuzo zayo eziningi zezempilo, uma kubhekwa umphumela wayo ongaba khona wokuvimbela izifo ezihlukahlukene ezingapheli.

Ucwaningo lubonisa ukuthi lapho i-lycopene iphekiwe, umzimba uyibamba kangcono. Ukushisa kungakhuphula i-bioavailability noma izinga lokumunca.

Isobho likatamatisi, Ngenxa yokuthi yenziwe ngamatamatisi aphekiwe, iwumthombo omuhle kakhulu wale nhlanganisela.

Icebile kuma-antioxidants

Ama-antioxidantsyizinhlanganisela ezisiza ukunciphisa imiphumela eyingozi yokucindezeleka okwenziwe nge-oxidative. Lokhu kwenzeka lapho ama-molecule alimaza amaseli abizwa ngokuthi ama-radicals mahhala akha emzimbeni.

Utamatisi isobhoIwumthombo omuhle kakhulu wama-antioxidants, okuhlanganisa i-lycopene, i-flavonoid, namavithamini C no-E.

Ukusetshenziswa kwama-antioxidants kuye kwahlotshaniswa nengozi ephansi yomdlavuza, ukukhuluphala kanye nezifo ezihlobene nokuvuvukala njengesifo senhliziyo.

Ukwengeza, ucwaningo luye lwabonisa ukuthi umphumela we-antioxidant we-vitamin C kanye ne-flavonoids ungasiza ekuvikeleni uhlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo, nesifo sobuchopho.

I-Vitamin E isiza ukwandisa imiphumela ye-antioxidant ye-vitamin C.

Inezici zokulwa nomdlavuza

Utamatisi ucwaningwa kabanzi ngezindawo zawo zokulwa nomdlavuza ngenxa yokuqukethwe kwawo okuphezulu kwe-lycopene. Ingasebenza ngokukhethekile ekulweni nendlala yesinye nomdlavuza wamabele.

Umdlavuza wendlala yesinye uyimbangela yesihlanu ehamba phambili yokufa kwabantu okuhlobene nomdlavuza emhlabeni jikelele futhi ungowesibili otholakala kakhulu emadodeni.

Ucwaningo oluningi luthole ukuhlobana okuqondile phakathi kokudla okuphezulu kwe-lycopene kanye nengozi encishisiwe yomdlavuza wendlala yesinye, ikakhulukazi kumatamatisi aphekiwe.

Ucwaningo lubonisa ukuthi i-lycopene ingabangela ukufa kwamangqamuzana omdlavuza. Kungase futhi kubambezele ukukhula kwesimila enqubweni ebizwa ngokuthi i-anti-angiogenesis.

Ucwaningo lukhombisa ukuthi amandla e-antioxidant e-lycopene nawo angaphazamisa ukwelapha ngamakhemikhali kanye nokwelashwa ngemisebe.

Kuyazuzisa isikhumba namehlo impilo

Uma kuziwa empilweni yesikhumba, i-beta-carotene futhi i-lycopene ingavikela ekushisweni yilanga ngokumunca ukukhanya kwe-ultraviolet (UV) ukwandisa ukuzivikela kwesikhumba emonakalweni obangelwa yi-UV.

Isibonelo, ocwaningweni olulodwa, abacwaningi banikeze abantu abadala abanempilo engu-149 isithasiselo esiqukethe i-15 mg ye-lycopene, i-0.8 mg ye-beta carotene, kanye nama-antioxidants amaningana engeziwe.

Ucwaningo luthole ukuthi isengezo sivikele kakhulu isikhumba sabahlanganyeli emonakalweni we-UV.

Ukudla okunjengotamatisi anothe nge-carotenoids novithamini A kungase kuzuze impilo yamehlo.

Ukudla utamatisi kunciphisa ingozi yokuwohloka kwe-macular okuhlobene neminyaka noma ukulahlekelwa umbono okuza nobudala.

Ithuthukisa impilo yamathambo

I-osteoporosis Kuyisifo esingelapheki esibonakala ngokwanda kokuqina kwethambo nokuphuka. Kubhekwa njengenye yezinkinga ezibaluleke kakhulu ze-postmenopause.

Ucwaningo lubonisa ukuthi i-lycopene idlala indima ebalulekile ekulawuleni umzimba wethambo ngokwandisa ukuminyana kwamaminerali amathambo, okubuye kunciphise ingozi yokuphuka.

Ezinye izici ze-bone metabolism zihlanganisa ibhalansi phakathi kwamaseli abizwa ngokuthi ama-osteoblasts nama-osteoclasts. Ama-osteoblasts anesibopho sokwakheka kwamathambo kuyilapho ama-osteoclast anesibopho sokuwohloka kwamathambo kanye nokuvuselelwa kabusha.

Kunganciphisa ingozi yesifo senhliziyo

Ukudla utamatisi nemikhiqizo equkethe utamatisi kunganciphisa inani kanye ne-LDL (embi) amazinga e-cholesterol, izici ezimbili eziyinhloko eziyingozi yesifo senhliziyo. Le miphumela ibangelwa i-lycopene katamatisi kanye nokuqukethwe kwevithamini C.

Kokubili i-lycopene kanye I-vitamin CIvimbela i-oxidation ye-LDL cholesterol. I-oxidation ye-LDL cholesterol iyisici esiyingozi se-atherosclerosis.

I-Lycopene iphinde yehlise ukumuncwa kwe-cholesterol emathunjini futhi ithuthukise ukusebenza kwe-cholesterol ye-HDL (enhle) emzimbeni.

Ukwengeza, ama-carotenoid kutamatisi angasiza ukwehlisa umfutho wegazi. Umfutho wegazi ophakeme uyingozi engozini yesifo senhliziyo.

Ingase yenyuse ukuzala kwabesilisa

Ukucindezeleka kwe-oxidativekuyimbangela enkulu yokungatholi abantwana kwabesilisa. Kungaholela ekulimaleni kwesidoda okuholela ekwehleni kokusebenza kwesidoda kanye ne-motility.

Ucwaningo luphakamisa ukuthi ukuthatha izithasiselo ze-lycopene kungaba yindlela yokwelapha yokuzala. Lokhu kungenxa yokuthi izakhiwo ze-antioxidant ze-lycopene zingandisa amathuba okukhiqiza inani eliphezulu lesidoda esinempilo.

Ucwaningo olwenziwa emadodeni angama-44 anokungazali luthola ukuthi ukudla imikhiqizo katamatisi, njengejusi katamatisi noma isobho, kwandisa kakhulu amazinga e-lycopene egazini, okuholela ekuthuthukisweni kokuhamba kwesidoda.

Kuqinisa amasosha omzimba

Kwamanye amasiko isobho utamatisi Isetshenziswa njengekhambi lasekhaya lemikhuhlane. I-vitamin C yayo kanye nokuqukethwe kwe-carotenoid kungashukumisa amasosha omzimba.

Ucwaningo lubonisa ukuthi uvithamini C ungasiza ekuvimbeleni umkhuhlane futhi wehlise ubude nokuqina kwezimpawu zamakhaza.

Izici ezingezinhle zesobho likatamatisi

Utamatisi isobhoNakuba inezinzuzo eziningi zezempilo, ingaba nezinkinga ezimbalwa.

Nakuba utamatisi ngokuvamile ephephile ukudliwa, angaba ukudla okuyimbangela ye-gastroesophageal reflux disease (GERD).

Olunye ucwaningo kubantu abayi-100 abane-GERD luthole ukuthi utamatisi wawuwukudla okuyisiqalo cishe kuhhafu wabahlanganyeli.

I-GERD ingesinye sezifo ezivamile. Izimpawu zihlanganisa isilungulela, ubunzima bokugwinya, nobuhlungu besifuba.

Ukwelapha ngokuvamile kuhilela ukuhlonza nokuqeda ukudla okuyizicucu ngakho uma une-GERD isobho utamatisi kungase kungabi ukukhetha okufanele.

Ukupheka Kwesobho Katamatisi Okuzenzela

Utamatisi isobho Ilungiswa ngezindlela ezahlukene futhi ivamise ukuphakelwa kushisa noma kubanda. Utamatisi wenziwa ngokucwecwa, ukugaywa kanye nokucwenga. Utamatisi isobhoUkunambitheka kungathuthukiswa nakakhulu ngokungeza ezinye izinto kuwo, njengoshizi noma ukhilimu.

ngezansi "Ukwenza isobho likatamatisi" Kukhona izindlela zokupheka ezahlukene

Easy Tomato Soup Recipe

izinto

• 2 wezipuni zamafutha omnqumo
• 1 u-anyanisi oqoshiwe
• ½ kg katamatisi osikiwe
• 2 izingilazi zamanzi
• Upelepele nosawoti

Kwenziwa kanjani?

– Thatha amafutha e-olive epanini ufake u-anyanisi oqotshiwe.

– Gcoba u-anyanisi aze athambe abe pink.

– Faka amatamatisi, amanzi, isawudo kanye lepepper.

– Bilisa isobho phezu kokushisa okuphansi ukuze ingxube ye-flavour ibe yinhle.

– Hlanza isobho nge-blender lize lifinyelele ukuvumelana okubushelelezi.

- Lungisa izinongo ngendlela othanda ngayo futhi uphake ngama-cubes esinkwa esithosiwe.

- JABULELA UKUDLA KWAKHO!

I-Basil Tomato Soup Recipe

izinto

• 1 wezipuni zamafutha omnqumo
• 1 u-anyanisi oqoshiwe ophakathi
• ½ kg utamatisi, ehlutshiwe
• 5 izinkomishi inkukhu stock
• 2 i-clove yegalikhi
• ½ inkomishi ye-basil entsha, inqunywe kancane
• usawoti kanye nopelepele

Kwenziwa kanjani?

– Thatha amafutha e-olive epanini, faka ihanyanisi negalikhi. Gcoba cishe imizuzu eyi-10 ukuze ungashi.

– Faka amatamatisi lamanzi upheke ekutshiseni okuphansi.

– Pheka okwemizuzu engamatshumi amabili kuze kube yilapho isobho selijiyile kancane.

– Faka isawudo, upelepele kanye lebasil.

– Hlanganisa isobho nge-blender kuze kube bushelelezi.

- JABULELA UKUDLA KWAKHO!

Iresiphi yesobho likatamatisi okhilimu

izinto

• 3 utamatisi
• 5 isipuni utamatisi unama
• 3 wezipuni kafulawa
• 1 inkomishi egayiwe cheddar ushizi
• 3 wezipuni ibhotela noma amafutha
• Ibhokisi elingu-1 (200 ml ukhilimu wobisi)
• 4-5 izingilazi zamanzi
• Usawoti, pepper

Kwenziwa kanjani?

– Hlula izikhumba zamatamatisi uliqobe kuhle.

– Thosa kancane impuphu namafutha epanini.

– Faka i-tomato paste kanye namatamatisi aqotshiwe uqhubeke ukuthosa.

– Faka amanzi lesawudo uyekele isobho ukuthi libile.

– Faka ukhilimu esobhoni elibilayo.

– Ngemva kokubilisa kancane, cisha isitofu udlulise isobho nge-blender.

– Phaka kushisa nge cheddar cheese egayiwe.

- JABULELA UKUDLA KWAKHO!

I-Tomato Soup With Milk Recipe

izinto

• 4 utamatisi
• 4 wezipuni kafulawa
• 3 wezipuni zamafutha
• 1 izinkomishi zobisi
• 4 izingilazi zamanzi
• i-cheddar grater
• usawoti

Kwenziwa kanjani?

– Hlaba amatamatisi uwagcobe nge blender.

– Faka amafutha lempuphu epanini. Ngemuva kokuthosa ufulawa kancane, engeza utamatisi kuwo bese uvula kancane kancane.

– Faka amanzi upheke okwemizuzu engamatshumi amabili. Isobho akufanele libe yizigaxa, uma likwenza ungalidlulisa nge-blender yesandla.

– Faka ubisi upheke eminye imizuzu emihlanu.

– Lungisa isawudo njengokufisa kwakho ufake icheddar egayiwe ngesikhathi uphaka.
Uma ufuna ukunikeza isobho umbala owengeziwe, ungasebenzisa futhi unamathisele utamatisi.

JABULELA UKUDLA KWAKHO!

Iresiphi ye-Noodle Tomato Soup

izinto

• 1 inkomishi yebhali vermicelli
• 2 utamatisi
• 1 izinkomishi inkukhu stock
• 3 inkomishi yamanzi ashisayo
• 2 wezipuni ibhotela
• 1 isipuni se-tomato unama
• usawoti

Kwenziwa kanjani?

– Ngemva kokuncibilikisa ibhotela ebhodweni, faka amatamatisi agayiwe.

– Faka isipuni esisodwa setomatisi uhlanganise.

– Ngemva kokufaka ama-noodle, gazinga kancane.

– Faka umhluzi wenkukhu lamanzi abilayo.

– Ngemva kokufaka isawudo, bilisa ama-noodle aze athambe, uwakhiphe eziko.

– Ungakwazi ukwengeza amanzi ngokuhambisana nesobho.

- JABULELA UKUDLA KWAKHO!

Iresiphi Yesobho Sotamatisi Wokudla

izinto

• 1 ibhokisi le-tomato puree
• 1 ingilazi yobisi
• 1 izingilazi zamanzi
• Ingcosana kapelepele omnyama

Okungenhla:

• Ingcosana ye-arugula eqoshiwe noma i-basil
• 1 ucezu lwesinkwa se-rye
• 1 ucezu lwe-cheddar ushizi

Kwenziwa kanjani?

– Faka ubisi namanzi ethini letomato puree upheke.

– Njengoba kusetshenziswa ubisi olunamafutha ajwayelekile, asikho isidingo sokwengeza amafutha.

- Asikho isidingo sokufaka usawoti noma.

– Ngemva kokubilisa okweminithi eyodwa kumbe emibili, fafaza i-black pepper phezu kwayo uyisuse eziko.

– Ngemva kokuyibeka endishini, ufafaze i-arugula eqoshiwe noma i-basil entsha kuyo.

– Faka i-cheddar cheese esinkwa, uyithose kuhhavini kuze kuncibilike ushizi.

– Lihlukanise libe ngamacube amancane usebenzisa ummese bese uphakela phezu kwesobho.

- JABULELA UKUDLA KWAKHO!

I-Cheddar Tomato Soup Recipe

izinto

• 3 utamatisi
• Isigamu sesipuni se-tomato unama
• 1 wezipuni zamafutha omnqumo
• 3 wezipuni kafulawa
• 1 izinkomishi zobisi
• Usawoti, pepper
• I-Cheddar Cheese egayiwe

Kwenziwa kanjani?

– Gcoba amatamatisi.

– Faka amafutha kanye lamatamatisi ebhodweni uvale isivalo. Vumela utamatisi athambe kancane.

– Bese ufaka i-tomato paste futhi isivalo sizohlala sivaliwe imizuzu emithathu ngaphezulu.

– Bese ufaka ifulawa uhlanganise ngokuphangisa ize ibe mushy.

– Faka amanzi atshisayo kancane kancane ugoqoze aze abile.

– Nxa selibila faka inkezo yesobho engilazini yobisi ulifake kancane ebhodweni uhlanganise.

– Nxa isobho selibila, phinda ubilise okwemizuzu emibili ufake isawudo kanye lepepper.

– Phaka nge cheddar egayiwe.

- JABULELA UKUDLA KWAKHO!

Utamatisi Namathisela Isobho Recipe

izinto

• 2 wezipuni zamafutha omnqumo
• 2 wezipuni kafulawa
• 6 isipuni se-tomato unama
• 1 ithisipuni kasawoti
• 2.5 amalitha amanzi kanye nomhluzi

Kwenziwa kanjani?

– Faka amafutha epanini ulitshise. Engeza ufulawa futhi gazinga imizuzu engu-2.

– Faka i-tomato paste uthose omunye umzuzu owodwa.

– Ngemva kokufaka umhluzi lesawudo yehlisa isitofu upheke okwemizuzu engamatshumi amabili.

- Hlunga futhi uphake.

- JABULELA UKUDLA KWAKHO!