AmaTamatisi Amaqiniso Okudla

Amakholomu AmaTamatisi Nenzuzo Yempilo Yabo

Ngabe usangazibuza ukuthi utamatisi uyisithelo noma imifino? Umbuzo omuhle, empeleni. Ama-Botanists ahlukanisa utamatisi njengesithelo ngoba ahlakulela kusuka esibelethweni sezitshalo zezimbali futhi aqukethe imbewu. Kodwa-ke, ngoba utamatisi ulungiselelwe futhi ukhonjiswe njengemifino, ngokuvamile kubhekwa njengomhlobo wemifino. Kungakhathaliseki ukuthi utamatisi wesigaba ungena kanjani kuwo uyamnandi futhi unomsoco.

Utamatisi atholakala ezinhlobonhlobo ezihlukahlukene (kusuka emaceleni amancane kuya kuma-ovals amakhulu), imibala (kusuka eluhlaza kuya ebomvu, ephuzi, ne-orange), namasayizi (kusuka kwamatamatisi amancane kuya kumatamatisi amakhulu enkomo yenkomo). Ziyahlukahluka ezingeni lobumnandi kanye ne-acidity, okuxhomeke ezimweni ezikhulayo nokuvuthwa ekuvuneni. Amanye utamatisi anembewu encane, njengeplamu, kuyilapho abanye baningi kakhulu.

Utamatisi ukuhlanganisa okunempilo kwamalungiselelo okudla, okwandisa ukunambitheka, amavithamini namaminerali. Utamatisi aqukethe i-carbohydrate, kodwa ngaphansi kwamanye ukukhethwa kwezithelo. Zitholakale unyaka wonke ngesikhukhula sehlobo ehlobo.

Omunye utamatisi omncane uqukethe ama-calorie angu-16 kuphela futhi cishe ama-3.5 amagremu we-carbohydrate, okwenza kube okukhethwa kukho kokudla kwekhalori ephansi kakhulu. Ubukhulu bezotamatisi nesabelo odlayo kuyothinta ikhalori nokuqukethwe kwe-carbohydrate. Isibonelo: utamatisi owodwa we-cherry uqukethe cishe ama-3 khalori no-0.5 amagremu-carbohydrate, enye i-plum utamatisi iqukethe cishe ama-kilojoule angu-11 no-2.4 amagremu-carbohydrate, ucezu olulodwa lutamatisi luqukethe cishe ama-calories angu-5 no-1 amagremudididrate, kanti enye indebe yamatamatisi aqoshiwe aqukethe ama-khalori angu-32 futhi amagremu angu-7 ayi-carbohydrate.

Izinzuzo zezempilo zikaTamatisi

Utamatisi ucebile ku- Vitamin C (okubalulekile ukuphulukiswa kwesilonda futhi kungandisa ukondwa kwe-iron) kanye ne- lycopene (i-antioxidant eye yaboniswa ukunciphisa umdlavuza we-prostate). Ukwengeza, i-lycopene ingandisa i-HDL (i-cholesterol enempilo) futhi inciphise i-LDL (i-cholesterol embi). Ezinye izifundo zibonise ubuhlobo phakathi kwe-lycopene ku-utamatisi nokunciphisa ukutholakala kwe-LDL ene-oxidized, okungafaka isandla ekwakhekeni ezindongeni ze-arteries.

Utamatisi nawo umthombo omuhle kakhulu wevithamini A , okuyingxenye ebalulekile embonweni ovamile kanye nomzimba wokuzivikela. Ziwumthombo omuhle kakhulu we-vitamin K, osiza ekuguleni igazi ne-potassium, engasiza ekunciphiseni ukucindezeleka kwegazi. Okokugcina, bangumthombo omuhle we-manganese, ingxenye ye-enzyme e-antioxidant.

Imibuzo Ejwayelekile Mayelana Namatamatisi

Ingabe i-tomato sauce iphezulu kuma-carbohydrate?

Inani lama-carbohydrate ngendlela ejwayelekile yokulunywa utamatisi izoncika ukuthi noma ngabe iresiphi ineshukela kuyo. Ezinye izinhlobo ze-sauce, njenge-marinara, azidingi ushukela, kanti eziningi zokupheka utamatisi we-utamatisi ziveza isiphuzo esiphundu ngenxa yokuqukethwe ushukela.

Uma uthenga i-tomato sauce njalo funda ilebula . Ezinye izinhlobo ze-sauce e-jarred ingaqukatha amakholori angu-100 no-18 amagremu ama-carbohydrate ngokukhonza.

Kodwa-ke, iphrofayli ejwayelekile yomsoco yenkomishi eyodwa yengxenye yesinamisi yamathisini ekheniwe ingama-khalori angu-40, ama-gramu angu-0, i-820 mg ye-sodium, i-8 grams carbohydrate, ama-gram angu-2 amagremu, ama-gramu angu-4 ushukela, ama-gram angu-0. Qaphela ukuthi okuqukethwe kwe-sodium kuphezulu kakhulu ku-sauce ekheniwe futhi, uma wenza isoso sakho, unganciphisa okuqukethwe okwenziwe nge-sodium ngokukhetha utamatisi ongekho usawoti ongeze kuwo.

Ukuthatha Nokugcina Utamatisi

Bheka utamatisi omusha ogcwele isikhumba esibushelelezi, esikhanyayo. Umbala kufanele ube yifane futhi ihambisane nezinhlobo ezihlukahlukene.

Ungathenga futhi utamatisi okheniwe, i-pureed, i-tomato unamathisele, i-sauce, noma izinhlobo zezinyosi.

Qaphela ukuthi eziningi zalezi mikhiqizo zengezile i-sodium yokwandisa ukuphila kwehalafu.

Utamatisi omisiwe osentshonalanga, okuyiwo utamatisi omisiwe, nawo atholakale unyaka wonke futhi athengiswa ngemvuthuluka, izingcezu, amashidi noma ama-halves, noma owomile noma egoqiwe ngamafutha. Lokho okugcwele emafutheni kungase kube nocebile kwi-sodium ne-kilojoule ngakho-ke, isabelo sakho kufanele sihlolwe.

Ngokuphambene nenkolelo evamile, ungagcini utamatisi omusha esiqandisini, empeleni, lokhu kungashintsha inyama ye-mealy futhi kunciphise ukunambitheka. Kunalokho, gcina endaweni epholile, eyomile.

Izindlela Ezempilo Zokulungisa Amatamatisi

Utamatisi asetshenziswa ngokuvamile kuma saladi, amasobho, ama-dips (afana ne-guacamole), amasoso, nezitsha zokupheka. Zivame ukudliwa eziluhlaza okwedlulele, kepha ukushisa utamatisi ngamanani amancane empeleni kukwandisa 'iphrofayli yayo yezinto ezakhiwa ngokwandisa ukutholakala kwe-lycopene.

Ukupheka utamatisi, cabanga ukusikwa, ukugcoba, noma ukugcoba. Ukuhlwaya kuveza ukunambitheka okunamanzi, okugcizelelwe nokuthungwa. Ukugcoba, utamatisi wenkathi ngamafutha, i-garlic, i-pepper ebomvu, namanye ama-herbs nezinongo-udle noma usebenzise utamatisi obusikiwe ukuze uhlanze i-sauce utamatisi noma ube yisinkwa sezinkuni, okubhakiwe noma okugwetshiwe noma inhlanzi.

Ungasebenzisa futhi utamatisi ukwenza utamatisi ujuce, noma usebenzise utamatisi we-tomato kanye nemikhiqizo yamatamatisi ukuze uthole ukunambitheka kokudla okufana nesiphithithi se-spaghetti , i-chili, nama-stews. Isizini sauce wakho noma ngabe ungathanda, usebenzisa i-basil, i-oregano, i-parsley, noma i-garlic.

Amaphikishi Namatamatisi

• I-Kale ne-Tomato Frittata
• Guacamole Utamatisi
• Isilondolozi saseMarinara esenziwe ngezenzo

> Imithombo:

> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 623-624.

> UMnyango Wezolimo wase-United States. I-Database Yezizwe Ezingamagugu I-Standard Reference Reference Release 28. https://ndb.nal.usda.gov/ndb/foods/show/3223?manu=&fgcd=&ds=