Muto Wamatomatisi Wakanakira Iwe Here? Kubatsirwa uye Kuderera

Zvemukati

• Zvakanyanya Kunovaka muviri
• Yakakwirira muAntioxidants
• Dai Kuderedza Chirwere Chirwere Njodzi
• Inogona Kuvandudza Chirwere Chemwoyo Njodzi Zviitiko
• Inogona Kudzivirira Kune Dzimwe Gomarara
• Zvinogona Kuderera
• Unofanira Kunwa Tomato Muto?
• Nzira Yokuita Nayo Yako Tomato Muto
• Icho Chinokosha

Tomato muto chinwiwa chakakurumbira chinopa akasiyana mavitamini, zvicherwa, uye zvine simba antioxidants (1).

Inonyanya kupfuma muLycopene, ine antioxidant ine simba ine zvinobatsira zvehutano.

Zvisinei, vamwe vanodavira kuti muto wedomasi ungasave wakagwinya semadomasi akazara nekuda kwesodhuidhi yakawanda inowanikwa mune mamwe marangi.

Ichi chinyorwa chinokurukura zvingangoita zvehutano mabhenefiti uye kudzikira kwetomatisi muto.

Zvakanyanya Kunovaka muviri

Tomato muto chinwiwa chakakurumbira, chakagadzirwa kubva muto wemadomasi matsva.

Kunyangwe iwe uchikwanisa kutenga yakachena madomasi muto, zvigadzirwa zvakawanda zvinozivikanwa - senge V8 - zvibatanidze pamwe nemuto wemimwe miriwo senge celery, karoti, uye beet.

Heano ruzivo rwekudya kwemukombe 1 (240 ml) ye100% yemumadomasi muto wedomasi ():

• Makorori: 41
• Mapuroteni: 2 magiramu
• Fiber: 2 magiramu
• Vhitamini A: 22% yeiyo Zuva Nezuva Kukosha (DV)
• Vhitamini C: 74% yeiyo DV
• Vhitamini K: 7% yeiyo DV
• Thiamine (vitamini B1): 8% yeiyo DV
• Niacin (vitamini B3): 8% yeiyo DV
• Pyridoxine (vhitamini B6): 13% yeiyo DV
• Folate (vhitamini B9): 12% yeiyo DV
• Magnesium: 7% yeiyo DV
• Potassium: 16% yeiyo DV
• Mhangura: 7% yeiyo DV
• Manganese: 9% yeiyo DV

Sezvauri kuona, muto wedomasi une hutano hwakanyanya uye unorongedza mune akawanda akakosha mavitamini uye mamineral.

Semuenzaniso, kunwa chete 1 mukombe (240 ml) yemadomasi muto unoda kuvhara zvido zvako zvezuva nezuva zvevhitamini C uye unozadzisa 22% yevhitamini A yako zvinodiwa muchimiro chealpha- uye beta-carotenoids.

Carotenoids pigments inoshandurwa kuita vhitamini A mumuviri wako ().

Vitamin iyi yakakosha pakuona kwakanaka uye kugadziriswa kwemichu.

Aya ma carotenoid haangoshandurwe kuita vhitamini A chete asi anoita seakasimba antioxidants, kudzivirira ako maseru kubva kukuvara kunokonzerwa nemamorekuru asina kugadzikana anonzi mahara mahara.

Yemahara kukuvara kwakanyanya kwakabatana neyakagara mamiriro senge chirwere chemwoyo uye inofungidzirwa kuti inoita chinzvimbo mukukwegura maitiro (,).

Pamusoro pezvo, muto wedomasi unotakurwa ne magnesium uye potasium - maviri maminera akakosha kune hutano hwemwoyo (,).

Ichowo chakanakisa sosi yemavitamini B, kusanganisira folate uye vhitamini B6, izvo zvakakosha kune yako metabolism uye mamwe akawanda mabasa (, 9).

Tomato muto wakakwira mumavhitamini mazhinji nemamineral akakosha pahutano hwako, kusanganisira vhitamini C, vhitamini A, B mavitamini, potasium, uye magnesium.

Yakakwirira muAntioxidants

Tomato muto chinhu chakakomberedzwa chinopa simba antioxidants senge lycopene, iyo carotenoid chirimwa pigment iyo yakabatanidzwa kune inoyevedza hutano mabhenefiti.

Muchokwadi, maAmerican vanowana anopfuura makumi masere muzana eiyo lycopene yavo kubva kumatomatisi uye zvigadzirwa senge muto wedomasi ().

Lycopene inodzivirira ako maseru kubva kune yakasununguka radical kukuvara, nokudaro ichideredza kuzvimba mumuviri wako (11).

Ongororo dzakawanda dzakaratidza kuti kunwa muto wematomatisi ane lycopene-rine zvarinobatsira pahutano hwako - kunyanya nekuderedza kuzvimba.

Semuenzaniso, ongororo yemwedzi miviri mumadzimai makumi matatu yakawana kuti avo vanonwa makapu 1.2 (280 ml) ejusi remadomasi zuva nezuva - iine 32.5 mg yeLycopene - vane kudzikiswa kwakakosha mumazinga eropa emaprotein ekuzvimba anonzi adipokines.

Uyezve, vakadzi vakaona kuwanda kwakakosha mumazinga eropa e-lycopene uye kuderedzwa kwakakosha kwecholesterol uye chiuno chakakomberedza (12).

Chimwe chidzidzo muvakadzi zana nemakumi mapfumbamwe vakafuta vakaona kuti kunwa makapu 1,4 (330 ml) yetamati muto zuva nezuva kwemazuva makumi maviri kwakaderedza zvakanyanya mamaki ekupwanya, senge interleukin 8 (IL-8) uye tumor necrosis factor alpha (TNF-α), zvichienzaniswa ne kudzora boka (13).

Pamusoro pezvo, chidzidzo chevhiki-shanu muvanhu gumi nevashanu chakaratidza kuti vatori vechikamu vanonwa makapu e0.6 (150 ml) yetamato muto pazuva - zvakaenzana ne15 mg yeLycopene - yakanga yaderedza zvakanyanya maseru e8-Oxo-2'-deoxyguanosine (8 -oxodG) mushure mekunyanyisa kurovedza muviri ().

8-oxodG mucherechedzo wekukuvara kweDNA kunokonzerwa nemahara radicals. Nzvimbo dzakakwirira dzeichi mucherechedzo dzakabatanidzwa nezvirwere zvisingaperi, senge kenza yemazamu uye chirwere chemwoyo ().

Kunze kwe lycopene, muto wedomasi zvakare hwakakosha sosi yevhitamini C uye beta-carotene - mamwe maviri ma antioxidants ane masimba anodzivirira kuzvimba (,).

Tomato muto chinhu chakakomberedzwa senzvimbo ye lycopene, antioxidant iyo yakaratidzirwa kudzikisa kuzvimba muzvidzidzo zvakawanda. Iyo zvakare ine yakasimba antioxidants vhitamini C uye beta-carotene.

Dai Kuderedza Chirwere Chirwere Njodzi

Kutsvagurudza kwakaratidza kuti kudya kwakapfuma mumadomasi nemadomasi zvigadzirwa senge muto wedomasi kunogona kudzikisa njodzi yako yezvimwe zvirwere zvisingaperi.

Inogona Kuvandudza Chirwere Chemwoyo Njodzi Zviitiko

Madomasi akareba aine hukama nehutano hwemwoyo.

Izvo zvine zvine simba antioxidants, senge lycopene uye beta-carotene, iyo inobatsira kudzikisira chirwere chemoyo njodzi dzakadai sekukwira kweropa, cholesterol yakawanda, uye kuwanda kwemafuta mune ako arteri (atherosclerosis).

Ongororo inosanganisira vanhu mazana mashanu negumi nevasere vakaona kuti avo vaive nezvikafu zvakawandisa mumadomasi nemadomasi zvigadzirwa vane njodzi yakadzikira yehosha yemoyo kana ichienzaniswa neavo vaidya madomasi mashoma ().

Imwe ongororo yezvidzidzo gumi nezvitatu yakawana kuti lycopene kubva kune zvigadzirwa zvemadomasi zvakatorwa mumadhosi pamusoro pe25 mg pazuva zvakadzora huwandu hwe "yakaipa" LDL cholesterol neinenge 10% uye zvakanyanya kuderedzwa kweropa (19).

Nezvekutaura, 1 mukombe (240 ml) yemadomasi muto inopa anosvika 22 mg ye lycopene (20).

Uyezve, ongororo yeongororo makumi maviri neshanu inosanganisirwa inowedzerwa nemadomasi zvigadzirwa zvine kuderedzwa kwakanyanya mumatanho e "yakaipa" LDL-cholesterol, yekumakisa chiratidzo IL-6, uye nekuvandudza kunoshamisa mukuyerera kweropa (21).

Inogona Kudzivirira Kune Dzimwe Gomarara

Nekuda kwehuremu hwayo hwehukama hunobatsira uye maantioxidants, muto wedomasi wakaratidzirwa kuve une anticancer mhedzisiro mune dzinoverengeka zvidzidzo.

Kuongororwa kweongororo makumi maviri neshanu kwakabatana kudyiwa kwakanyanya kwemadomasi nemadomasi zvigadzirwa zvine njodzi yakadzikira yekenza yeprostate ().

Mune bvunzo-chubhu yekudzidza, lycopene yakatorwa kubva kune madomasi zvigadzirwa zvakatadzisa kukura kwemasero ekenza yeprostate uye kunyangwe yakonzera apoptosis, kana kufa kwesero ().

Zvidzidzo zvezvipfuwo zvakare zvinoona kuti zvigadzirwa zvemadomasi zvinogona kuve nechengetedzo pagomarara reganda.

Mice idzo dzakapihwa tsvuku madomasi poda kwemavhiki makumi matatu nemashanu dzaive nekudzikira kwakanyanya kwegomarara reganda mushure mekuratidzwa kune mwenje weUV pane mbeva pane chikafu chinodzora ().

Kunyangwe izvi zvawanikwa zvichivimbisa, kumwe kutsvagurudza kunodiwa kuti unzwisise kuti madomasi uye zvigadzirwa zvakaita semuto wedomasi zvingakanganisa sei kukura kwegomarara muvanhu.

Muto wetomatisi nezvimwe zvinogadzirwa nemadomasi zvinogona kudzora njodzi yako yemamwe marudzi ekenza. Zvisinei, kumwe kutsvagisa munzvimbo ino kunodiwa.

Zvinogona Kuderera

Kunyangwe muto wedomasi une hutano hwakanyanya uye ungapa zvinofadza zvehutano, zvine zvimwe zvakaderera.

Kukanganisa kwaro kukuru kungave kuti mhando zhinji dzakakwirira mune sodium. Mazhinji madomasi ejuzi zvigadzirwa zvine akawedzera munyu - izvo zvinokanganisa kumusoro kweiyo sodium zvemukati.

Semuenzaniso, 1.4-mukombe (340-ml) unoshandira Campbell's 100% muto wedomasi une 980 mg yesodium - inova 43% yeDV (25).

Kudya kwakanyanya mu sodium kunogona kunge kuchinetsa, kunyanya kune vanhu vanoonekwa sevasinga nzwisise.

Mamwe mapoka evanhu, sevanhu vemuAfrica vekuAmerica, vanogona kukanganisika neakanyanya-sodium chikafu ().

Uyezve, kutsvagurudza kunoratidza kuti kudya kwakanyanya mu sodium kunogona kukonzera kukwira kweropa (27).

Kumwe kudonha kwetomato muto ndekwekuti iri pasi zvishoma mufayibha kupfuura matomatisi ese. Izvo zvakati, muto wedomasi uchiri wakakwira mune fiber kupfuura zvimwe zvakawanda zvezvinwiwa zvemichero senge muto wemaapuro uye pulp-isina muto weorenji ().

Ziva kuti akawanda madomasi zvinwiwa ane zvimwe zvibereko zvakawedzerwa kwavari, izvo zvinogona kuwedzera koriori neshuga zvemukati. Dzimwe shanduro dzinogona kutove neshuga yakawedzerwa.

Paunenge uchitsvaga zvakasiyana zvine hutano, sarudza 100% muto wedomasi usina munyu kana mashuga akawedzerwa.

Pamusoro pezvo, vanhu vane gastroesophageal reflux chirwere (GERD) vangangoda kudzivirira muto wedomasi sezvo uchigona kuwedzera zviratidzo ().

Dzimwe mhando dzedomasi muto dzinogona kuve dzakakwirira mune sodium uye inogona kunge iine shuga dzakawedzerwa. Iyi jisi inogona zvakare kuwedzera zviratidzo zvevanhu vane GERD.

Unofanira Kunwa Tomato Muto?

Tomato muto unogona kuva sarudzo yekunwa zvine hutano kune vanhu vazhinji.

Nutrient-dense tomato muto inoita sarudzo yakanakisa kune avo vane zvido zvinovaka muviri, senge vakuru vakuru uye avo vanoputa.

Semuenzaniso, vanhu vanosvuta midzanga vanoda vhitamini C yakawanda kupfuura avo vasingadaro. Sezvo madomasi muto wakanyanya kukwirisa mune chinovaka, inogona kunge iri sarudzo yakanaka kana ukasvuta (29).

Vakwegura vazhinji vane ganhuriro yekuwana chikafu uye vanowanzo dya zvishoma zvinovaka muviri. Tomato muto inogona kuve iri nyore uye inonaka nzira yekubatsira iwe kuzadzisa zvaunoda kune zvakawanda zvinovaka muviri ().

Zvakare, kutsiva zvinwiwa zvisina hutano, zvakadai sechibhakera chibereko, soda, uye zvimwe zvinwiwa zvinotapira, nemuto wedomasi inzira ine hutano yekuti chero munhu avandudze kudya kwake.

Kunwa 100% muto wedomasi usina kuwedzerwa munyu kana shuga inzira yakanaka kwazvo yekuwedzera kudya kunovaka muviri.

Nzira Yokuita Nayo Yako Tomato Muto

Kune avo vanogadzira mukicheni, muto wedomasi wakagadzirwa unogona kugadzirirwa nyore nyore nemidziyo mishoma inovaka muviri.

Ingobika zvakatemwa nyanya nyowani kwemaminitsi makumi matatu pamusoro pekupisa kwepakati. Kana yatonhorera, kanda madomasi mune yakasimba-inogadziridzwa blender kana chikafu processor uye kupomba kusvikira zvaunoda zvinoenderana zvasvika.

Iwe unogona kusanganisa iyo yematomatisi musanganiswa kudzamara chinwiwa chinwiwa chasvika kana kuchisiya chakakora kuti ushandise semuto.

Madomasi anogona kusanganiswa nemamwe maveji nemiriwo, senge celery, mhiripiri tsvuku, uye oregano, kusimudzira izvo zvinovaka muviri nekuravira zvakanyanya.

Zano rinobatsira kuwedzera imwe yemafuta omuorivhi kana uchibika madomasi ako. Nekuti lycopene imafuta-akanyungudika mukomboni, kudya kana kunwa matomatisi nechidimbu chemafuta kunowedzera kuwanikwa kwayo kumuviri wako ().

Kutsiva zvinwiwa zvinotapira soda uye muto wedomasi kunogona kubatsira hutano hwako. Gadzira rako wega muto wedomasi kumba nekugadzira matomatisi akabikwa mu blender.

Icho Chinokosha

Muto wedomasi une michero yakawanda sevhitamini C, B mavitamini, uye potasium.

Ichowo chakanakisa sosi ye antioxidants, senge lycopene, iyo inogona kudzora kuzvimba uye njodzi yako yechirwere chemwoyo nemamwe magomarara.

Ive neshuwa yekutenga 100% muto wedomasi usina kuwedzerwa munyu kana shuga - kana kuzvigadzira wega kumba.