Utamatisi: Izibonelelo eziphambili kunye nendlela yokutya

Umxholo

• 1. Thintela umhlaza wedlala lobudoda
• 2. Yilwa neengxaki zentliziyo
• 3. Khathalela ukubona, ulusu neenwele
• 4. Nceda ukulawula uxinzelelo lwegazi
• 5. Yomeleza amajoni omzimba
• Ulwazi ngesondlo
• Uyitya njani iitumato
• 1. I-tomato eyomileyo
• 2. Isosi yetumato yasekhaya
• 3. I-tomato egalelweyo
• 4. Ijusi yetamatato

Utamatisi sisiqhamo, nangona siqhele ukusetyenziswa njengemifuno kwiisaladi nakwizitya ezishushu. Sisithako esisetyenziswa ngokubanzi ekutyeni okunciphisa umzimba ngenxa yokuba itumato nganye ineekhalori ezingama-25 kuphela, kwaye ineempawu zokuchama, ukongeza kumanzi amaninzi kunye nevithamini C ephucula amajoni omzimba kunye nokufunxwa kwentsimbi ekutyeni.

Isibonelelo sempilo seetamati kukunceda ukuthintela umhlaza, ngakumbi umhlaza webele, kuba wenziwe ngamanani amnandi e-lycopene, efumaneka ngakumbi kwi-bio xa iitumato ziphekiwe okanye zityiwe kwisosi.

Ezinye zezibonelelo eziphambili zetamatato zibandakanya:

1. Thintela umhlaza wedlala lobudoda

Iitumato zityebile kwi-lycopene, i-carotenoid pigment enesenzo esinamandla se-antioxidant emzimbeni, ekhusela iiseli kwiziphumo zeeradicals zasimahla, ngakumbi iiseli zeprotate.

Ubungakanani be-lycopene buyahluka ngokuxhomekeka ekubeni ivuthiwe itomato kunye nendlela etyiwa ngayo, kunye ne-tomato eluhlaza ene-30 mg ye-lycopene / kg, ngelixa ijusi yayo inokuba ngaphezulu kwe-150 mg / L, kunye neetamati ezivuthiweyo ziqulathe ngaphezulu lycopene kunemifuno.

Olunye uphononongo lubonisa ukuba ukusetyenziswa kwesosi yetumato kwonyusa ukugxila kwe-lycopene emzimbeni, amaxesha ama-2 ukuya kwayi-3 ngaphezulu kokutya okutsha okanye ijusi. Nazi iimpawu kunye neempawu ezinokuthi zibonise umhlaza wedlala lobudoda.

2. Yilwa neengxaki zentliziyo

Utamatisi, ngenxa yokwakheka okuphezulu kwe-antioxidant, kunceda ukugcina imithambo yegazi isempilweni, ukongeza ekubeni nemicu enceda ukuthoba amanqanaba e-cholesterol embi, ekwabizwa ngokuba yi-LDL.

Ukongeza, ezinye izifundo zibonisa ukuba ukusetyenziswa kwe-lycopene ekudleni kunciphisa umngcipheko wokuhlaselwa yintliziyo.

3. Khathalela ukubona, ulusu neenwele

Ngenxa yokuba ityebile kwi-carotenoids, eguqulwa ibe yi-vitamin A emzimbeni, ukusetyenziswa kweetumato kunceda ekugcineni impilo ebonakalayo kunye nolusu, ukongeza ekomelezeni nasekuqaqambiseni iinwele.

4. Nceda ukulawula uxinzelelo lwegazi

Iitumato zityebile kwi-potassium, isiminerali esinceda ukulawula uxinzelelo lwegazi. Ukongeza, kuba ityebile emanzini ikwadala nefuthe le-diuretic.

Ukongeza ekugcineni uxinzelelo olulawulwayo, iitumato zikwathintela ukuba buthathaka kwezihlunu kunye neekram ngexesha lomsebenzi onzima womzimba.

5. Yomeleza amajoni omzimba

Ngenxa yomxholo wayo we-vitamin C, ukusebenzisa iitumato kunceda ukomeleza ukhuselo lwendalo lomzimba, njengoko kunceda ukulwa neeradicals zasimahla, ezigqithisileyo, ezithanda ukubonakala kwezifo ezahlukeneyo kunye nosulelo.

Ukongeza, ivithamin C ikwangumphilisi obalaseleyo kwaye iququzelela ukufunxwa kwentsimbi, ibonakaliswe ngokukodwa kunyango ngokuchasene neanemia. Ukongeza, ivithamin C ikwasebenza ukulungiselela ukunyanga kolusu kunye nokuphucula ukujikeleza kwegazi, ukuba kuhle ukunceda ukukhusela izifo zentliziyo ezinje nge-atherosclerosis, umzekelo.

Ulwazi ngesondlo

Utamatisi sisiqhamo kuba sineempawu zebhayoloji zokukhula kunye nokukhula okufana neziqhamo, kodwa iimpawu zesondlo sisondele kwimifuno, njengesixa seecarbohydrate ezikhoyo kwiitumato ezikufutshane nezinye imifuno kunezinye iziqhamo.

Uyitya njani iitumato

Iitumato azityebisi kuba ziphantsi kweekhalori kwaye ziphantse zanganamanqatha, ke kukutya okugqwesileyo ukubandakanya ukutya okunciphisa umzimba.

Ezi zilandelayo ziindlela zokupheka zokusebenzisa iitumato njengesona sithako siphambili kunye nokonwabela zonke izibonelelo zazo:

1. I-tomato eyomileyo

Iitumato ezomiswe lilanga ziyindlela emnandi yokutya iitumato ngakumbi, kwaye, umzekelo, zinokongezwa kwiipizza kunye nezinye izitya, ngaphandle kokuphulukana nezakhamzimba kunye nezibonelelo zetamatisi entsha.

Izithako

• 1 kg yeetumato ezintsha;
• Ityuwa kunye nemifuno ukunambitha.

Imowudi yokulungiselela

Ukucwilisa i-oveni ukuya kuma-95º C. Emva koko hlamba iitumato uzisike phakathi, ubude. Susa imbewu kwihafu yetamatato uze uyibeke kwitreyi ye-oveni, ifakwe iphepha lesikhumba, kwicala elisikiweyo lijonge phezulu.

Okokugqibela, fafaza imifuno kunye netyuwa ukunambitha ngaphezulu kwaye ubeke ipani kwi-oveni malunga neeyure ezi-6 ukuya kwezi-7, de kube itumato ibonakale ngathi yitumato eyomileyo, kodwa ungatshi. Ngokwesiqhelo iitamati ezinkulu ziya kufuna ixesha elininzi ukuze zikulungele. Ingcebiso elungileyo yokonga amandla kunye nexesha, kukusebenzisa iitumato ezinobungakanani obufanayo kwaye wenze iitreyi ezi-2 ngaxeshanye, umzekelo.

2. Isosi yetumato yasekhaya

Isosi yetumato inokusetyenziswa kwipasta kunye nenyama kunye namalungiselelo enkuku, isenza isidlo sityebe kwii-antioxidants ezithintela izifo ezinje ngomhlaza webele kunye neekati.

Izithako

• I-1/2 kg yeetumato ezivuthiweyo;
• 1 itswele ngamaqhekeza amakhulu;
• 2 ikonofile;
• I-1/2 indebe yeparsley;
• Amasebe amabini e-basil;
• 1/2 itispuni yetyuwa;
• I-1/2 ithisipuni ipilisi emnyama;
• 100 ml yamanzi.

Imowudi yokulungiselela

Betha zonke izithako kwi-blender, ukongeza iitumato kancinci kancinci ukulungiselela ukuxuba. Thela i-sauce epanini kwaye uzise ubushushu obuphakathi kangangemizuzu engama-20 ukuze uhambelane ngakumbi. Le sauce inokugcinwa kwiindawo ezincinci kwifriji, ukuba isetyenziswe ngokulula xa ifunekayo.

3. I-tomato egalelweyo

Iresiphi yetomato efakiweyo inika umbala kwinyama okanye kwizidlo zentlanzi kwaye kulula ukuyenza, ibe yeyona ndlela ilungileyo yokwenza ukutyiwa kwemifuno ngabantwana.

Izithako

• 4 iitumato ezinkulu;
• Izandla ezi-2 zizele yimvuthuluka yesonka;
• Ii-clove zegalikhi ezi-2;
• Isandla esili-parsley esisikiweyo;
• Iipuniwe ezi-3 zeoyile yomnquma;
• Amaqanda amabini abethiweyo;
• Ityuwa nepepile;
• Ibhotolo, ukuthambisa igrisi.

Imowudi yokulungiselela

Bamba ngononophelo ngaphakathi kwitumato. Ixesha langaphakathi ngaphakathi kunye nokuntywila ezantsi. Hlanganisa zonke ezinye izinto. Buyisela iitumato phezulu kwaye ubeke kwiphepha lokubhaka eligcotshiswe ngebhotolo. Gcwalisa iitumato ngomxube uze uyibeke kwi-oveni efudunyezwe ukuya kuma-200 ºC kangangemizuzu eli-15 kwaye ukulungele.

Le recipe ikwayenye indlela yabantu abatya amaqanda.

4. Ijusi yetamatato

Ijusi yetumato ityebile kwi-potassium kwaye ibalulekile ekusebenzeni kakuhle kwentliziyo. Ityebile kakhulu kwi-lycopene, into yendalo ethoba i-cholesterol embi, ukunciphisa umngcipheko weengxaki zentliziyo, kunye nomhlaza wedlala lobudoda.

Izithako

• 3 iitumato;
• 150 ml yamanzi;
• 1 ityuwa kunye nepepile;
• 1 igqabi le-bay okanye i-basil.

Imowudi yokulungiselela

Sila zonke izithako kakuhle kwaye usele ijusi, enokutyiwa ibanda.