ʻO nā Kaloka ma Tomatoes a me ko lākou mau Huakaʻi Ola
Ua noʻonoʻo paha inā he huaʻona ka mea kanu paha he'ōmato? He mea maikaʻi loa,ʻoiaʻiʻo. Hoʻonohonoho nā'ōmole i nā tōmato ma keʻano he hua no ka mea e ulu ana mai ka ulu honua o nā mea kanu ulu a loaʻa nā hua. Eia naʻe, no ka hoʻomākaukauʻana o nā'ōmato a hoʻohanaʻia e like me nā huaʻai, ua manaʻo pinepineʻia heʻano o ka mea kanu. 'Aʻahe paha ka hāʻuleʻana o ka tomato tomua i loko o lākou he meaʻono a he meaʻai.
Aia nā tumato ma nāʻano likeʻole (mai nā wahi liʻiliʻi a hiki i nā'ōpū nui), nā lau (mai ka'ōmaʻomaʻo a me kaʻulaʻula, melemele, a me kaʻalani), a me nā nui (mai ka hua liʻiliʻi liʻiliʻi i ka mīmī nuiʻo ia). Hoʻololi like lākou i kaʻono o kaʻono a me ka'aleʻa, ma muli o ka ulu ulu a me kaʻohiʻana o kaʻohi. ʻO kekahi o nā'ōmato he mau hua liʻiliʻi, e like me ka plum, akā he nui aku nā mea'ē aʻe.
ʻO ka piʻomaka he mea ola pono i nā papaʻai meaʻai, me ka hoʻouluʻana i ka meaʻono, nā huaʻai, a me nā minela. Aia nā'ōpala i loko o kekahi mau'aleʻaleʻa, akā emiʻole mai i nā kohoʻana'ē aʻe. Loaʻa iā lākou i ka makahiki a pau me ke kauʻana i ke kauwela.
| Hoʻomākaukau Nutrition Tomato | |
|---|---|
| ʻO ka lawelaweʻana i ka Lēki 1 kahi liʻiliʻi (2-2 / 5 "ke anawaena) (91 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 16 | |
| Ke Kalo mai ka momona 2 | |
| Ka Honua Loa 0.2g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.1g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 4mg | 0% |
| Paila pūnaewele 215.67mg | 6% |
| Carbohydrates 3.5g | 1% |
| Fiber Dietary 1.1g | 4% |
| Kupa 2.4g | |
| Keina 0.8g | |
| ʻO ka Vitamin A 15% · Hua'ōlelo C 21% | |
| Paleka 1% · Kaha 1% | |
* Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi wale nō'ōmaʻomaʻa he 16 wale nō calories a me 3.5 maumu o ka carbohydrate, e hoʻolilo iā ia i kahi meaʻai kai hoʻoluʻu haʻahaʻa. ʻO ka nui o ka'ōmato a me ka'āpana āu eʻai ai, e pā ana i ka calori a me ka lako o ka'ōpelu. Eia kekahi laʻana: hoʻokahi 3 mau calorie a me ka 0.5 grams kaʻakika, hoʻokahi kalola pumeka he 11 mau calories a 2.4 gramsʻo ke kipapika, hoʻokahi'āpana'ōmaʻomaʻa i loko o 5 mau calories a me 1 grams ke kiʻopaʻa, a hoʻokahi kīʻaha o nā tōmato koʻa 32 nā calories. a me 7 kaomika carbohydrate.
Nā Huakaʻi Ola o Tomatoes
Noho pono nā māmā i ka Vitamin C (no ka hōʻehaʻana i ka maʻi a hiki ke hoʻomāhuahua i ka hao) a me ka lycopene (he antioxidant i hōʻikeʻia e hoʻemiʻia ka maʻi maʻi prostate). Eia hou, hiki i ka lycopene ke hoʻonui i ka HDL (ka cholesterol maikaʻi) a e ho'ēmi i ka LDL (cholesterol maikaʻi). Ua hōʻike kekahi o nā haʻawina i ka pilina ma waena o ka lycopene i nā tōmato a me ka emiʻana o ke kūlana o ka LDL i hoʻohemoʻia, hiki ke kōkua i ka pāpale ma luna o nā paia o ke aniani.
ʻO ka'ōpona kekahi kumu maikaʻi loa o ka meaʻai A , he mea nui ia no kaʻike maʻamau a me ka hana kūponoʻole. He puna maikaʻi loa lākou no ka huaora K, e kōkua ana i nā kuʻi koko a me ka potassium, e hiki ke kōkua i ka ho'ēmiʻana o ke koko. ʻO ka mea hope, he kumu maikaʻi lākou o ka manganese, kahi o nā enzymes antioxidant.
Nā nīnau maʻamau e pili ana i ka māla
Hiki ke kiʻekiʻe o ka'ōmaʻa maʻamau i loko o nā kiʻopaʻa?
ʻO ka nui o nā'ōpona i loko o kahi mea kanu maʻamau maʻamau e hilinaʻi ia inā he kōkole ko ka aʻa iʻole ia. ʻO kekahiʻano o ka mīkini, e like me ka marinara,ʻaʻole makemake i ke kōpaʻa, akāʻo ka nui o nā meaʻai hoʻomomomi keʻanohe e hāʻawi mai i kahi meaʻala maikaʻi ma muli o ka meaʻono.
Ināʻoe e kūʻai ana i ka mea kanu maʻamau , heluhelu mau i ka lepili . Hiki ke komo i loko o kekahi mauʻano o ka mea kānani paʻi i ka 100 mau calories a me 18 mau kekona carbohydrate ma kēlā me kēia lawelawe.
Eia nō naʻe,ʻo kahi o nā meaola maikaʻi maikaʻi no ka hapalua hapalua o ka'ōniu paʻi kalo ua pili i 40 calories, 0 ka momona momona, 820 mg ka sodium, 8 grams ka waikika, 2 grams kepa, 4 grams ke sukalima, E hoʻomaopopo i ka nui loa o ka mea sodona i ka mea kanu keʻano, a ināʻoe e hana i kāuʻona pono'ī, hiki iāʻoe ke hoʻemi i ka mea sodium ma ke kohoʻana i nā'ōmato i hoʻopiliʻoleʻia i ka paʻakai.
Ke kiʻi a me ka mālamaʻana i nā tomato
E nānā i nā'ōmaʻa hou e'ōwiliʻia me kaʻiliʻoluʻolu a me kaʻulaʻula. Pono ka laulā keʻaʻahu a kūlike i nāʻano likeʻole.
Hiki nō hoʻi iāʻoe ke kūʻai i nā tōmakai puʻupuʻu, ka hoʻomaʻemaʻeʻia, ka'ōmato, ka milo, a me nāʻano stewed.
E hoʻomaopopo i ka nui o kēia mau huahana i hoʻokuʻu i ka sodium e hoʻonui i ka ola.
Hoʻomoeʻia nā tōmato me nā lālā maʻamau,ʻo ia nā māmato i hoʻomaloʻoʻia, aia nō i ka makahiki a pau, a ke kūʻaiʻia aku i nā kuhū,'āpana, nā pale aiʻole nā halves, i hoʻomaloʻo aiʻole i piha i loko o kaʻaila. ʻO nā mea i piha i kaʻaila ka mea waiwai i ka sodium a me nā calories, a no laila, pono ke nānāʻia kāu'āpana.
Ma ka likeʻole i ka manaʻo loiloi, mai hoʻolako i nā'ōpiho hou i loko o ka friji,ʻoiaʻiʻo, hiki ke hoʻololi i ka flesh mealy a hoʻohaʻahaʻa i kaʻono. Akā, e waiho ma kahi maloʻo a maloʻo.
Nā Huakaʻi Ola e hoʻomākaukau ai i nā māla
Hoʻohana pinepineʻia nā tumato i loko o nā huamoa, nā pīpī, nā liʻiliʻi (e like me ka guacamole), nā nūnū, a me nā kīʻaha. ʻAi pinepineʻia lākou i kaʻai, akā,ʻo ka māmā maikaʻi me ka momona liʻiliʻi, e hoʻonui ana i kānaʻona punahele ma o ka hoʻonuiʻiaʻana o ka lycopene.
No ka kukeʻana i nā'ōmato, noʻonoʻo i ka mīkini, kaʻaki, a me kaʻaila. Hāpaiʻia kaʻono i kahi leʻaleʻa, i hoʻolālāʻia a me keʻano. No ka'ōhinuʻana,ʻo ka'ōmaʻomaʻu me kaʻaila, keleka, ka pepaʻulaʻula, a me nā mea'ē aʻe a me nā meaʻala-eʻai i ka pāʻani.
Hiki nō hoʻi iāʻoe ke hoʻohana i nā'ōmato e hana i ka'ōlamu maʻomato, aiʻole e hoʻohana i ka'ōniu o ka'ōmato a me nā hua'ōmato i ka meaʻai eʻai i ka meaʻai e like me ka sshhetti squash , chili, a me nā mane. E hoʻohālike i kāu'ōpiopio i makemakeʻoe, e hoʻohana i ka basil, ka oregano, ka pāhiri, a me ke kāleka.
Nā Recipes Me nā Tumato
- Kale a me Tomato Frittata
- Kūkomakaʻo Guacamole
- ʻO Marinara Sauce Homemade
> Kālā:
> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice Hall, 2003: 623-624.
> 'Amelika Hui Pūʻai. No ka'Ōnaehana Nūnakau Kūʻokoʻa no ka Palapala Kūʻokoʻa Kūlana kiʻekiʻe 28. https://ndb.nal.usda.gov/ndb/foods/show/3223?manu=&fgcd=&ds=