ʻIke paha ʻoe i kēia mau pono o ka Tomato No ka Lilo Lilo?

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

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ʻOiai e make ana i ka meaʻai, hoʻololi nā meaʻai āu e koho ai. Wahi a nā kauka i nā lula mai ka National Institutes of Health, ka hōʻalo ʻana i nā momona trans, ka ʻai ʻana i nā meaʻai i hoʻoliʻiliʻi ʻia, ka hoʻēmi ʻana i ka nui o nā kō i hoʻomaʻemaʻe ʻia a me ka kau palena ʻana i nā momona momona e kōkua iā ʻoe i kāu hana kaumaha. I kēia ʻatikala, e kākau ana mākou e pili ana i ke kōkua ʻana o nā ʻōmato i ka pohō a me ka ʻole.

ʻO ka ʻai ʻana i ka helu kūpono o nā mea kanu e like me nā ʻōmato i kēlā me kēia lā e hāʻawi iā ʻoe i ka helu kūpono o nā meaʻai. Haʻahaʻa nā ʻōmato i nā calories a e mālama i kou ʻōpū no kahi manawa lōʻihi.

Loaʻa i kahi kōmato nui he 33 calories a me kahi kōmato kaulike he 22 mau calories. Aia i loko o kahi kōmato cherry he 13 calories a me kahi kōmato plum i loaʻa i 11 mau calorie. ʻO nā koina haʻahaʻa-calorie a me nā pono olakino o nā tōmato e hoʻokau iā lākou i ka mahele meaʻai mana, ʻo ia hoʻi he maikaʻi ia no kou kaupaona a me kou olakino holoʻokoʻa.

ʻO ke kōmato momona kahi kumu waiwai nui o ka protein, nā wikamina, nā minelala a me nā fiber dietary hiki ke hōʻemi nui i kou nui i kou pūhaka i hoʻokahi mahina.

No laila, e heluhelu e ʻike hou aʻe e pili ana i nā pono o ke kōmato no ka pohō kaumaha.

1. Haahaa i nā Calories

ʻO ka ʻōmato kahi meaʻai kalepona haʻahaʻa. ʻO kahi kōmato liʻiliʻi he 16 kānao, ʻo ia ka mea maikaʻi no ka mea inā ʻoe e ʻai i nā ʻōmato ʻelua, e ʻai ʻoe ma lalo o 50 mau calories. A i ka wā e emi ai kāu ʻai calorie, hiki iā ʻoe ke hōʻā i nā mea ʻoi aku ka wikiwiki ma mua o ka mālama ʻia ʻana o nā calorie e like me ka momona.

2. kiʻekiʻe ma ka puluniu

Aia i loko o ke kīʻaha o nā ʻōmato nā 2 gram o ka pulupulu i hiki ʻole ke hoʻonui ʻia a me ka 0.20 mau huna o ka puluniu hiki ke hoʻoheheʻe ʻia. ʻO ke olonā i hoʻoheheʻe ʻia a me ka ʻole insoluble i ke kuleana nui i ka lilo ʻana o ka paona. ʻO ke olonā hiki ke loaʻa i loko o nā ʻōmato kahi ʻano like o ka gel i loko o ka ʻōpū nui, kahi e hana ai ma ke ʻano he kumu meaʻai i nā bacteria ʻōpū maikaʻi. Kōkua kēia i ka hoʻohaʻahaʻa ʻana i ka lawe o nā meaʻai, a laila hoʻonui i ka māʻona. No ka mea, hoʻopaʻa ka pulupulu insoluble i nā mole momona a pale i ko lākou lawe ʻana.

3. Hoʻonui i ka Metabolism

ʻO ka ʻai ʻana i ka wai kōmato hiki ke hoʻonui i ka metabolism lipid ma o ka hoʻoulu ʻana i ka manaʻo o nā gen i pili i ka momona o ka waikawa momona, i hōʻoia ʻia e nā ʻepekema. Ua ʻike nā kānaka noiʻi ʻo ka ʻai ʻana i ka wai kōmato ua hoʻonui i ka Expenditure Energy Hoʻomaha (REE ka helu o nā calorie e koi ʻia e ke kino i ka wā e hoʻomaha ana) a hoʻemi pū i nā pae triglyceride i kou kino.

4. Palapala Hōʻike Glycemic Low

ʻO ka helu haʻahaʻa glycemic index of tomato he 38, kahi haʻahaʻa e hoʻohālikelike ʻia i nā meaʻai i hana ʻia a me nā hua a me nā mea kanu ʻē aʻe. ʻO ka papa kuhikuhi Glycemic ke ana o ka nui o ka manawa o kahi ʻāpana o ka meaʻai e hoʻonui ai i nā kiʻekiʻe o ke kō i ke kino. ʻO ka nui o ka manawa o ka meaʻai e wikiwiki ai i nā pae kō kō, ʻoi aku ka maikaʻi. Loaʻa i kahi ʻōmato kahi helu glycemic haʻahaʻa, kahi mea kōkua i ka hoʻonui haʻahaʻa ʻana i ke kō kō kō.

5. Waiwai i nā Antioxidant

Nui ka waiwai o Tomato i ka lycopene, kahi antioxidant ikaika e kōkua ai i ka ʻami ʻana i nā radical oxygen ʻino. Hoʻololi nā radical oxygen e hoʻololi i ka hanana DNA a hana i kahi ʻano koʻikoʻi i ke kino. Hoʻopuka kēia i ka pane o ke koʻikoʻi i ke kino e alakaʻi ai i ka hōʻiliʻili momona a me ka loaʻa ʻana o ke kaumaha i kou kino. No laila, ʻo ke kōmato e kōkua i ka hōʻemi ʻana i ke kaumaha o ka oxidative i loko o ke kino a e kōkua ia i ka pohō kaumaha.

6. Na Waiwai Anati-Hoopau

ʻO Lycopene, kahi antioxidant i loaʻa i loko o nā ʻōmato, ke kuleana no ka kaohi ʻana i ka hana o nā biomolecules pro-inflammatory, a laila e hōʻemi ana i ka mumū. ʻO ka līlū e alakaʻi i ka loaʻa ʻana o ke kaupaona a no laila, ʻo ka ʻai ʻana i nā tōmato e kōkua i ka hōʻemi ʻana i ka mumū a pale i ka momona momona.

7. Hoʻoiho i ka pilikia

Hoʻopilikia ka hypertension i ka waiwai i loaʻa i ke kino. Hiki i ke kuʻi i ke kaomi koko ke alakaʻi i ka hana ʻona a me ka ʻai ʻana i ka naʻau, e alakaʻi ana i ka momona. Hiki i ke kōmato ke kōkua i ka hoʻohaʻahaʻa ʻana i kou kaomi koko, no ka mea aia i loko o ka beta-carotene, lycopene, a me ka vitamina E. E pale aku hoʻi ia iā ʻoe mai nā maʻi maʻi maʻi maʻi o ka maʻi.

8. Hoʻonui i ka Cholesterol maikaʻi

Hiki i ka ʻai mau ʻana o nā ʻōmato ke hoʻohaʻahaʻa i ka cholesterol maikaʻi (LDL kolesterol) a hoʻonui i ka maikaʻi o ke kōkōlika (HDL cholesterol) i ke kino. Kākoʻo ke kolesterol maikaʻi i ka pohō kaumaha a pale i ka makaʻu o nā maʻi maʻi ʻōpū. Ma waho o ke kōkua ʻana iā ʻoe e lilo i ka paona, hiki iā ia ke pale iā ʻoe mai nā maʻi make he nui.

Pehea e hoʻopau ai i ka Tomato No ka Lilo Lilo?

• Hoʻohui i nā ʻōmato i kāu salakeke e hoʻopuka i ka ʻono a me ke ʻano.
• E hana i kahi wai kōmato tangy a i ʻole kahi smoothie tōmato. Hiki iā ʻoe ke hoʻohui i nā mea ʻai ʻē aʻe iā ia e ʻono ai.
• Hoʻomaʻa i kāu kuke kōmato ponoʻī, ai ʻole ke hana ʻana i nā kurina, hiki iā ʻoe ke hoʻohui i nā ʻōmato.
• ʻAi i ka moa moa a iʻa paha me nā ʻōmato paʻi, asparagus a i ʻole nā ​​pīni ʻōmaʻomaʻo ma ka ʻaoʻao.
• E loaʻa i kahi kōmato me kahi pahu o ka wai lime no ka meaʻai māmā.
• E loaʻa i kahi pola o ka sopa tumato no kaʻaina awakea a me kaʻaina awakea.
• Hiki iā ʻoe ke hoʻohui pono i ke kōmato, kukama a me ka moa moa no ka ʻaina awakea.

Kaʻana i kēia ʻatikala!

Inā makemake ʻoe i ka heluhelu ʻana i kēia ʻatikala, mai poina e kaʻana like.

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele