1 - Utano Hwakanaka hweTomati
Tomate yakazara mu vitamini A uye potassium uye yakaderera mumakoriyori, izvo zvingangoita zvakakwana kuti zvikwanise kuva chikafu chinokonzera michero. Tomato inowedzerawo mune antioxidant inonzi lycopene iyo inogona kuderedza kukanganisa kwakaitwa nemahara ekugadzirisa uye yakabatanidzwa nehuwandu hunopera hweimwe mhando dzekenza. Lycopene inogonawo kuva ne-anti-inflammatory properties iyo yakanaka kumidzi yako yeropa.
Nutrition Information
Imwe nyanzvi-yakakura tomato yakasviba (2 3/5 inch in diameter) ine 22 makorikori uye 1.5 gramu ye fiber. Ichowo chinyorwa chakanaka che potassium, vitamini C, folate , vitamini A, vitamini E, uye vitamini K. Iyo tomato hainawo mafuta, 1 gramu yeprotheni uye inenge magiramu mana emakrohydrates.
Tomato iri nyore kuwana uye isina mari shoma, pamwe chete zviri nyore kugadzirira nekushanda. Takagadzirira kufuridzirwa kuti tidye mamwe tomato? Flip nepakati peSladeshow kune zvimwe zvandinoda.
Caprese Salad
A Caprese saladi inosanganisira tomato, mozzarella cheese, uye basil itsva. Iwe unotoziva kuti tomato dzakakunakira iwe, uye kusvika chero chese inofamba, mozzarella isarudzo yakanaka. Iyo yakaderera mumafuta kupfuura mamwe akawanda emhando dzechizi uye inonyanya kukosha kwe calcium.
2 - Tomato Bruschetta
Burchechetta iri nyore kwazvo kuita nokuti zvose zvaunoda ndevamwe tomato, mafuta omuorivhi, garlic, uye chingwa. Kunyange zvazvo bruschetta yakanyanyisa yakaitwa nechingwa cheItaly chichena, chikafu chepamusoro-gorosi chikafu chesegorosi chichange chiine utano hwakanaka.
3 - Pasta Puttanesca
Puttanesca sauce inogadzirwa nemamate, maorivhi, maorivhi, capers uye garlic. Mamwe mapepa anoshevedza tomate matsva uye vamwe vanoshandisa makedheni. Zvose zvakanaka, uye, chaizvoizvo, makamata emakwenzi ane zvimwe lycopene kupfuura tomate yakachena.
4 - Grilled Tomatoes
Iwe unogona kufunga kuti tomate yakanyanya kuoma kuti igadzike pane grill, asi vanosimudza zvakanaka. Kufungisa kunowedzera kunaka kwetamate uye chaizvoizvo zvose zvaunoda ishoma munyu uye pepper, pamwe nemaminitsi mashomanana pane grill uye iwe une chikamu chikuru chekudya. Kana iwe unogona kuzvishandisa muzvokudya zvako zvaunoda uye masukisi.
5 - Chibage uye Tomato Saladi
Chigadziko ndiyo inonyanya kugadzira fiber uye potassium, uye avocados vakapfuma mumafuta monounsaturated. Pamusana pewadhiro, shandisai imwe kapu inotonhowa yegorosi, imwe kapu yakanyura cherry tomato, uye nyama yakatswa yemumwe mukoko. Wedzera zvishoma zvinyorwa zvitsva, munyu, uye pepper uye izvi ndizvo zvose zvaunoda, asi vhiniga uye mafuta emuorivhi zvinogona kuva zvakanaka zvakare.
6 - Zvinyorwa zveTomati
Bhuku rakakura rakatarisa rine chimiro chakanaka chokugadzira. Bvisai pamusoro uye mubudise mushy pulp. Zvadaro wedzera kuzadza kweunosarudza. Aya maTamate akashongedzwa nemukoma, maorivhi, uye feta cheese. Iwe unoda zvikamu zvitatu zvekapu yakabikwa uye zvichida 1/2 kapu yemidziyo yakakanyiwa uye 1/2 kapu feta cheese, pamwe nepunikosi kana maviri emakwenzi ako aunoda. Itai zvinhu zvenyu matamate uye mushumire kunotonhora.
7 - Salsa
Iwe unogona kutenga zvirongo zve salsa inonaka mumunda wako wekutengesa, asi hapana chinokamba salsa chakaitwa nemitsva. Shandisa salsa yako nekacheka tortilla chips kana kuti shandisa sekaputi yehuku yakakangwa, mazai akaomeswa, kana mbatata yakabikwa .
8 - NeSalmon uye Magreens
Izvo izvi ndezvipi kune saladhi yakanaka? Tanga nemafuta, saiyi mvuracress uye uwedzere mhando shomanana yefodya yakagadzirwa uye slice utamatisi. Mafuta mashoma omuorivhi, munyu, uye pepper uye zvinoshandiswa. Iyi inzira yakanaka yekushandisa yakasara saalm kubva kudya kwekupedzisira kweusiku.
9 - Gazpacho
Gazpacho ishuya inotonhora yakagadzirwa nemamatata uye mimwe miriwo ine utano. Ita bhitch uye ugare uri mufiriji yako apo iwe unoda kuzorora kunozorodza.
10 - A Pizza Yakanakisisa
Izvo zvinonzi pepperoni uye pizza yakashambadza necheki yakawanda inotakurwa namafuta, sodium, uye makoriyori, uye hazvisi zvakanaka kwauri. Asi, kana iwe uchienda zvishoma zvishoma pajisi uye uchitakisa pizza yako nemagetsi iwe unogona kutema calorie count uye kuwana chikafu chakanaka . Zvechokwadi, kutora chikamu chinhu chinokosha pano zvakare, usadya pie yose, chikamu kana maviri pamwe chete nechikafu chinonaka chehodhi yakakwana.
11 - Saladi Yakakurumidza uye Yakaoma
Heano iyi yakanakisa yakawanda yepamusoro yehove yakagadzirwa neshudhi yaunogona kuva nayo patafura mumaminitsi mashoma gumi. Ingosanganisa mamwe marcoli florets, chunks ye tuna (yakakonzerwa nekotini yakakonzerwa zvakanaka), yakatswa cherry tomato, mafuta mashoma emuorivhi, munyu, uye pepper. Chinhu chiduku ches basil chitsva chakanaka, zvakare.
12 - Yakabikwa Tomate
Kunyorera kunowedzera kunaka kwevamwe mimwe miriwo kuburikidza nekusimudzira mashuga echisikigo. Tomate inogona kubikwa yoga kana kubatanidzwa nezvimwe zvinhu zvakadai zucchini, anyanisi, uye pepper. Hazvisi zvakaoma, tongai tomate yako muhafu uye bvisa mbeu. Uzviise mumudziyo uine mafuta mashoma emuorivhi, munyu, pepper uye chero zvipi zvazvo zvaunofarira uye wozvigadzika, zvakagadzika kumusoro, pane peki-yakagadzirwa bheji. Ivaise muvheni yeFan 400 g for 30 minutes.
13 - Tomato neGreen Beans
Izvi ndizvo zvakasviba kurutivi rwekudya nehupfumi hwakasvibirira huri pamwe chete nehuturu uye tsvuku cherry utamatisi. Zviri nyore kuita, zvakare. Ingosira matamate mashomanana muhari nehomwe yako yakagadzirwa uye uite kuti vagare nguva yakareba zvakakwana kuti vashambidze uye vashande. Zuva rakaomeswa tomate rinoshanda zvakanaka nokuda kwekudya iyi, zvakare.
14 - Tomato Soup
Manyowa emucheka wekatinha isiri nyore uye anonaka, asi mishonga yemucheka yakagadzirirwa inogona kunge iri nani zvikuru. Hazvikurumidzi kuita, asi iwe uchave uine soro yako yakagadzirira musingapfuuri awa.
15 - Uturu, Makicheka uye Basil Saladi
Heano inofadza saladi yezhizha nokuti yakaderera mumakori uye ichizorodza, asi inogona kushandiswa chero nguva yegore pamwe chete nechidimbu chesaumoni kana chicken. Kuti uite saradi iyi, dura pint ye cherrye inotapira muhafu uye kunyatsopeta cucumber kana maviri. Itai zvose izvi pamwe chete nemukombe kana kuti zvemashizha matsva ebasil. Kushumira sezvazviri kana kuwedzera mishonga yemahara.
> Kwakabva:
> United States Dhipatimendi Rezvekurima Rezvekutsvakurudza Kwezvekurima, National Nutrient Database ye Standard Standard Release 28. "Basic Report: 11529, Tomato, tsvuku, yakabikwa, yakasvibiswa, gore rose gore rose."