1 - Izinzuzo zezempilo zikaTamatisi
Utamatisi anevithamini A ne-potassium ephansi futhi ephansi kwamakholori, cishe okuwanele ukuze afaneleke njenge-superfood enomsoco. Utamatisi nazo zicebile ku-antioxidant okuthiwa i- lycopene enganciphisa umonakalo owenziwe ngama- radicals mahhala futhi uye waxhunyaniswa nezingozi ezincane zezinye izinhlobo zomdlavuza. I-Lycopene ingase ibe nezindawo zokulwa nokuvuvukala ezihle emithanjeni yakho yegazi.
Ulwazi Lokudla
Omunye utamatisi oluhlaza ophakathi nendawo (2 3/5 amasentimitha ububanzi) unama-khalori angu-22 no-1.5 amagremu we-fiber. Kukhona futhi umthombo omuhle we-potassium, i-vitamin C, i- folate , i-vitamin A, i-vitamin E, ne- vitamin K. Lokho utamatisi awunamanoni cishe, igramu eyodwa yeprotheyini kanye namagremu angu-4 ama-carbohydrate.
Utamatisi kulula ukuthola futhi engabizi kakhulu, futhi kulula ukulungiselela nokusebenza. Ukulungele ukuphefumulelwa ukuba udle utamatisi amaningi? Flip ngokusebenzisa i-slideshow kwezinye zezintandokazi zami.
Isaladi ye-Caprese
Isaladi le-Caprese ihlanganisa utamatisi, ushizi we-mozzarella, nesisekelo se-basil. Uyazi kakade ukuthi utamatisi ulungile kuwe, futhi kuze kufike ushizi uhamba, i-mozzarella iyisinqumo esinempilo. Kungaphansi kwamafutha kunezinye izinhlobo eziningi ushizi futhi ungumthombo omuhle we-calcium.
2 - Utamatisi Bruschetta
I-Bruschetta kulula ukwenza ngoba konke okudingayo kukhona amanye utamatisi, amafutha omnqumo, i-garlic, nesinkwa. Nakuba i-bruschetta enomsoco enziwa ngesinkwa esimhlophe sase-Italy, isinkwa esiphezulu se-crusty esinekhwalithi esiphezulu sizoba yindlela enempilo.
3 - Pasta Puttanesca
I-Puttanesca sauce yenziwa ngamatamatisi, amafutha omnqumo, ama-oliva, i-capers ne-garlic. Ezinye zokupheka zibiza utamatisi omusha futhi ezinye zisebenzisa ukusetshenziswa ekheniwe. Kungakhathaliseki ukuthi kuhle, futhi, eqinisweni, utamatisi ekheniwe uqukethe i-lycopene engaphezulu kunamatamatisi amasha.
4 - Utamatisi oqoshiwe
Ungase ucabange ukuthi utamatisi awubucayi kakhulu ukupheka ku-grilla, kodwa abambelela kahle. Ukugcoba kuqinisa ukunambitheka kwamatamatisi futhi konke okudingayo kuyi-usawoti kanye nopelepele, kanye nemaminithi ambalwa ku-grilla futhi une-dish enkulu. Noma ungawasebenzisa ezisukweni zakho nezintandokazi zakho.
5 - Isaladi Isinhlamvu NamaTamatato
Ummbila ungumthombo omuhle kakhulu we-fiber ne-potassium, futhi i-avocad icebile emafutheni e-monounsaturated. Kule saladi, hlanganisa ikomishi elilodwa elibandayo eliphekiwe, indebe eyodwa yahlanza utamatisi we-cherry, kanye nenyama edayi ye-avocado eyodwa. Engeza i-basil encane entsha, usawoti, kanye nopelepele futhi yilokho okudingayo, kodwa uviniga omncane namafutha omnqumo kungase kube mnandi futhi.
6 - Utamatisi oqoshiwe
Utamatisi obomvu obukhulu unomumo ophelele wokugxila. Hlanganisa phezulu bese uphumule u-pulp mushy. Bese ufaka ukugcwaliswa okukhethile. Lawa utamatisi agcwele ama-couscous, ama-olive, nama-feta cheese. Uzodinga izinkomishi ezi-3 zomswakama ophekiwe futhi mhlawumbe 1/2 indebe yeminqumo elicucwe kanye ne-1/2 indebe feta ushizi, kanye ne-isipuni noma ama-herbs amabili owathandayo. Vele utamatisi wakho bese ukhonza ubanda.
7 - Salsa
Ngokuqinisekile ungathenga izimbiza ze-salsa esiphundu esitolo sakho sokudla, kodwa akukho lutho oluthela isilsa olwenziwe ngezithako ezintsha. Khonza i-salsa yakho nge-chicken tortilla noma uyisebenzise njengendlela yokugcoba inkukhu eqoshiwe, amaqanda othosiwe noma amazambane abhakabhaka .
8 - Nge-Salmon nemifino
Kanjani lokhu ngesaladi enempilo? Qala ngemifino, njengale watercress bese wengeza ama-salmon okuphekwe okubandayo futhi uhlanganise utamatisi. Amafutha omnqumo amancane, usawoti, kanye nopelepele futhi ukhishwa. Lena indlela enhle yokusebenzisa i-salmon esele kusukela kusihlwa sakusihlwa sakusihlwa.
9 - Gazpacho
I-Gazpacho isobho elibandayo elenziwe utamatisi nemifino eminingi enempilo. Yenza i-batch bese uyigcina esiqandisini sakho uma udinga umcibisholo oqabulayo.
10 - I-pizza enempilo
I-pipperoni ejwayelekile kanye ne-sausage pizza kanye noshizi owengeziwe ilayishwa amafutha, i-sodium, nama-calories, futhi akulungile kuwe. Kodwa, uma uhamba kancane kancane ekhishini bese ulayisha i-pizza yakho ngemigodi ungadla inani lekhalori futhi uthole ukudla okunomsoco omuhle . Yiqiniso, ukulawulwa kwesabelo kuyisihluthulelo lapha futhi, ungadli i-pie yonke, nje ucezu noma amabili kanye nesaladi elihlaza elimnandi eliphelele.
11 - Isaladi esheshayo futhi elula
Nansi isaladi ephezulu ye-superfood side ongayithola etafuleni engaphansi kwemizuzu eyishumi. Hlanganisa ezinye izinhlanzi ze-broccoli, izinhlanzi ze-tuna (i-tuna ekheniwe ifakwe kahle), uhlutshiwe utamatisi we-cherry, amafutha omnqumo amancane, usawoti kanye nopelepele. I-basil encane encane yinto enhle, futhi.
12 - Utamatisi obusiwe
Ukugoqa kuthuthukisa ukunambitheka cishe kwanoma yikuphi imifino ngokugcoba ushukela wemvelo. Utamatisi ungadliwa wodwa noma uhlanganiswe nezinye izinto ezifana ne-zucchini, anyanisi, kanye nopelepele. Akunzima, vula utamatisi wakho ngesigamu bese ususa imbewu. Zifake esitsheni esinamafutha omnqumo omncane, usawoti, pepper kanye nanoma yikuphi ukudla okuthandayo bese uwabeka, usike eceleni, kwiphepha lokubhaka elenziwe ngamathambo. Bayike emgodini ka-400 degree F cishe imizuzu engama-30.
13 - Utamatisi onama-Green Beans
Lokhu kuyinhlama enhle kakhulu enobumba obuhlaza obumnyama obuhlanganisiwe nobomamatamatisi obomvu nokuphuzi. Kulula ukwenza, futhi. Vele uthulule utamatisi amancane embhodweni ngamabhontshisi akho aphekiwe bese uwavumela bahlale nje isikhathi eside ngokwanele ukufudumala bese bekhonza. Utamatisi owomile osebenza kahle kahle ngalesi sidlo, futhi.
14 - Utamatisi isobho
Isobho le-tomato ekheniwe lilula futhi elimnandi, kodwa isobho le-tomato elenziwe ngokwenziwe lingcono kakhulu. Akuyona esheshayo yokwenza, kodwa uzobe usuphephe isobho sakho ngaphansi kwehora.
15 - Utamatisi, ikhukhamba nesaladi ye-Basil
Nasi isaladi elimnandi kakhulu ehlobo ngoba liphansi kwamakhalori futhi liqabula, kodwa lingakhonzwa noma nini sonyaka eceleni kwesigamu se-salmon noma inkukhu. Ukwenza lesi saladi, usike i-pint ye-utamatisi we-cherry ngesigamu bese ugaxa ikhukhamba noma amabili. Baxosha bonke kanye nendebe noma amaqabunga ase-basil amasha. Khonza njengokuthi noma wengeza i-vinaigrette elula.
> Umthombo:
> I-United States uMnyango wezoLimo lwezoLimo lwezoLimo lwezoLimo, i-National Nutrient Database ye-Standard Reference Release 28. "Umbiko Oyisisekelo: 11529, Utamatisi, obomvu, ovuthiwe, ohlaza, onyaka wonke."