Maoriki muTomato uye Utano Hwayo Zvipo
Unoshamisika kana tomato chibereko kana yemiriwo? Mubvunzo wakanaka, chaizvoizvo. Botanist inoronga tomato sechibereko nokuti inokura kubva mumaruva emichero uye ine mbeu. Zvisinei, nokuti tomato yakagadzirirwa uye inoshandiswa semiriwo, inowanzofungidzirwa semhando yemiriwo. Pasinei nenyaya iyo tomato inowira mairi inonaka uye inonwisa.
Tomato inowanikwa mune zvakasiyana-siyana (kubva kune maduku maduku kusvika kumavheti makuru), mavara (kubva pakusvibirira kusvika kutsvuku, machena, nemarangi), uye mashizha (kubva pamatavi mazambiringa mashoma kusvika kumatanda makuru emuti wenyuchi). Izvo zvinokanganisawo muhutano hwekunakidza uye acidity, inobva kune mamiriro ekukura uye kubwinya pakukohwa. Mamwe tomato ane mbeu shoma, dzakadai sedanda, asi dzimwe dzakawanda.
Tomato inowedzera kune hutano kune zvirongwa zvekudya, inowedzera kunhu, mavhithamini, nemaminera. Tomate inenge ine glucidhydrate, asi pasi pezvimwe zvisarudzo zvezvibereko. Iyo inowanikwa gore rose nemwaka wepamusoro muzhizha.
| Tomato Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 duku yose (2-2 / 5 "yakakura) (91 g) | |
| Per Serving | % Daily Value * |
| Maoriro 16 | |
| Maorikiti anobva kuFat 2 | |
| Total Fat 0.2g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 4mg | 0% |
| Potassium 215.67mg | 6% |
| Carbohydrates 3.5g | 1% |
| Dhiyabhorosi Fiber 1.1g | 4% |
| Zvokudya 2.4g | |
| Proteine 0.8g | |
| Vitamini A 15% · Vitamin C 21% | |
| Calcium 1% · Iron 1% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Imwe nyanya nyanya inosanganisa 16 makoriki uye anenge 3.5 gramu yemakrohydrate, zvichiita kuti ive yakaderera zvikuru yekoriki zvokudya zvokudya. Uwandu hwemamato uye chikamu chaunodya chichakanganisa koriori uye marhydrate mukati. Semuenzaniso: imwe tomato inotarisa inenge inenge 3 makorikori uye 0.5 gramu yemakrohydrate, imwe ipum tomato inosvika 11 makoriki uye 2.4 gm carbohydrate, imwe tsanga yakaoma yenyumato inosvika 5 calori uye 1 gm carbohydrate, uye imwe kapu yemamatata akachekwa ane 32 makori uye 7 gm carbohydrate.
Health Health Benefits of Tomato
Tomate yakafuma muVitamin C (inokosha pakurapa kwevanga uye inogona kuwedzera kupinza kwesimbi) uye lycopene (antioxidant iyo yakaratidzwa kuderedza kenza ye prostate). Uyezve, lycopene inogona kuwedzera HDL (cholesterol ine utano) uye kuderedza LDL (yakaipa cholesterol). Zvimwe zvidzidzo zvakaratidza ukama pakati pe lycopene mumatato uye kuderedzwa kwekuvapo kweLDL yakasvibiswa, iyo inogona kuisa pamakumbo pamasvingo emariti.
Tomato inobatsirawo mavhitamini A , iyo inonyanya kukosha pakuonekwa kwemazuva ose uye zvirwere zvekudzivirira muviri. Ichowo chinyorwa chakanaka che vitamini K, iyo inobatsira muropa kuvhara uye potassium, iyo inogona kubatsira kuderedza ropa. Pakupedzisira, iyo yakanaka inobva ma manganese, chikamu chemakemikari anokonzera antioxidant.
Mibvunzo Inowanzoenderana neTomato
Ko tomato muto murefu mumakrohydrates?
Kuwanda kwemakhahydrates muzvinyorwa zvema tomato muto inobva kune kana kwete iyo recipe ine shuga mairi. Mimwe mhando yemuchu, yakadai sa marinara, haifaniri ushuga, asi akawanda matamate muchoche mapepa anobereka muto mutsva nokuda kwehuga hwehuga.
Kana iwe uri kutenga tomato sauce nguva dzose uverenge iyo mavara . Mimwe mhando ye muto mutsva inogona kuva nemafuta zana uye makirogiramu 18 ega ega.
Zvisinei, huwandu hwehutano hwehutori hwehafu yekapu yemakisi yakagadzirwa nemafuta anokwana makirogiramu makumi mana, 0 gramu mafuta, 820 mg sodium, 8 gm carbohydrate, 2 gramu fiber, 4 gramu shuga, 0 gramu mapuroteni. Cherechedza kuti zvigadzirwa zve sodium zvakanyanya kwazvo mumuchengetedzi weuyu uye, kana iwe uri kuita sauce yako, unogona kuderedza mararamiro e-sodium nokusarudza matata asina munyu akawedzerwa kwavari.
Kusarudza nekuchengetedza Tomato
Tsvaga matamate matsva ayo ari akareba ane ganda rakanaka, rinopenya. Mucherechedzo unofanirwa kuva wakafanana uye unofanana nekusiyana.
Iwe unogonawo kutenga tomato yemakwenzi, pureed, tomate paste, sauce, kana marudzi akatsikwa.
Cherechedza kuti dzakawanda zvezvigadzirwa izvi zvakawedzera sodium kuti iwedzere mararamiro ehupenyu.
Zuva-yakasviwa matata, ayo ari tomato akave akaomeswa, anowanikwawo gore rose uye anotengeswa mumakumbo, zvimedu, mashizha kana zvigaro, zvichiomeswa kana zvakazara mumafuta. Izvo zvakazara mumafuta zvinogona kuva nepfuma mu sodium uye makoriyori uye, saka, chikamu chako chinofanira kuongororwa.
Kusiyana nekutenda kwakakurumbira, usachengetedza tomate mutsva mufiriji, chaizvoizvo, izvi zvinogona kuchinja nyama yealy uye kuderedza kunaka. Pane kudaro, chengetedza munzvimbo yakachena, yakaoma.
Nzira Dzakanaka Yokugadzirira Tomato
Tomate inoshandiswa kakawanda mumashizha, masvini, dips (semu guacamole), sauces, uye yakabikwa ndiro. Iyo inowanzowidyiwa yakasvibirira, asi kupisa nyanya nemafuta mashomanana chaizvoizvo kunowedzera 'michina yehuwandu kuburikidza nekuwedzera bioavailability ye lycopene.
Kubika tomate, funga kukwaya, kunya, kana kunya. Kunyorera kunobereka jisi, kunongedza kunaka uye kugadzirwa. Kunyorera, nguva yenyuchi tomato nemafuta, garlic, pepuru tsvuku, nemamwe maruva nemiti-zvinodya kana kushandisa tomate yakakangwa kuti iite puree yemujisi kana kuti sechipiro chezvokudya zvakagadzirwa, zvakabikwa, kana zvakakangwa, kana nyama.
Iwe unogonawo kushandisa tomato kuita tomato sauce, kana kushandisa tomato sauce nemishonga yemamato kuti zvive zvokudya zvakadai sepaghetti squash , chili, uye mitsetse. Nyora yako sauce zvisinei iwe ungada, uchishandisa basil, oregano, parsley, kana garlic.
Recipes With Tomatoes
- Kale uye Tomato Frittata
- Guacamole Tomato
- Mucheka Wemudzimai Marinara
> Sources:
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 623-624.
> United States Dhipatimendi Rezvekurima. National Nutrient Database ye Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/foods/show/3223?manu=&fgcd=&ds=