Utamatisi sesinye seziqhamo ezisisiseko neziyimfuneko kulo naliphi na ilizwe, kwaye zingumthombo otyebileyo wamavithamini kunye nezondlo ezibalulekileyo kumzimba womntu. Namhlanje ndiye ndagqiba ekubeni ndibelane nawe ngamava am ngokutya iitumato kunye nendlela endaqala ngayo ukufumana uncedo oluninzi lwezempilo oluvela kule mifuno imnandi. Ukuba ufuna ukufunda ngakumbi ngamava am obuqu ngokutya iitumato kunye neenzuzo zazo ezimangalisayo zempilo, qhubeka ufunda!
Iinzuzo zeetumato emzimbeni
Iitamati zithathwa njengenye yemifuno ebaluleke kakhulu enezakha mzimba ezininzi ezisebenza ukuphucula imeko yomzimba kunye nokugcina impilo yawo.Ziqulethe ipesenti ephezulu yeevithamini kunye neeminerali ezibalulekileyo emzimbeni womntu.Ikwanceda ekususeni iintsholongwane kunye nebhaktheriya kubangela izifo ezininzi, kunye nokusebenza ukunyanga Ukuvuselela intshukumo yezintso kunye nokukhulula i-asidi esiswini, ngaphezu kokunciphisa ukuxinana kwesifuba, i-bronchial, kunye nezinye izifo zokuphefumla. Enye yezona nzuzo zibalulekileyo kwiitumato kukwandisa ukunwebeka kwesikhumba kunye nokuphucula umgangatho weenwele, kwaye ekubeni ziqulethe ipesenti ephezulu ye-antioxidants, zisebenza ukuphucula impilo yenhliziyo kunye nokukhusela kwizifo ezahlukeneyo. Ke ngoko, kucetyiswa ukuba utye iitumato rhoqo kwaye wongeze kwizidlo zemihla ngemihla ukufezekisa eyona nzuzo inokwenzeka kumzimba.
Izibonelelo zeetumato kwesikhumba kunye neenwele
Iitumato aziphelelanga nje ekutyeni, zikwanamandla kukhathalelo lwesikhumba neenwele. Iitumato zigcwele izondlo kunye neevithamini ezifunwa lusu lwakho kunye neenwele ukuze zibe nempilo entle, ikhazimle. Ukuba unengxaki yamaqhakuva, ukoma, okanye ukulahleka kweenwele, inokuba sisisombululo sakho ukuzama iitumato.
Iitumato zinevithamin C, nto leyo enceda ekuphuculeni impilo yolusu ize iluvuselele kwakhona.” Ngaphezu koko, i<em>lycopene efumaneka kwiitumato isebenza ukukhusela ulusu kwimitha ye<em>ultraviolet yaye ilukhusela ngokufanelekileyo kwizinto ezisingqongileyo. Iitamati nazo zinevithamin A, ephucula impilo yeenwele kwaye inceda ukukhuthaza ukukhula kweenwele.
Konke okufuneka ukwenze kukuzama oku kukhathalelwa kwetamatato yendalo kwindlela yakho yemihla ngemihla kwaye uya kuziva umahluko ngokukhawuleza, hlala ukhumbula intetho yabo ethi "Uyinto oyityayo, ukhangeleka ngathi".
Amava am ngokutya iitumato
Kumava akhe obuqu, uye wafumanisa iingenelo ezininzi zempilo ngokutya iitumato. Waqaphela ukuphuculwa okuninzi kwesikhumba kunye nempilo emva kokutya iitumato rhoqo. Le mifuno iqulethe izondlo ezibalulekileyo kunye neevithamini ezinceda ukuphucula impilo yonke yomzimba. Iitumato zikwanazo ne-antioxidants kunye neevithamini ezikhusela kumonakalo obangelwa kukuvela elangeni kunye nongcoliseko. Xa wagqiba ekubeni atye iitumato rhoqo, waziva uphuculo olukhulu kwimpilo yakhe ngokubanzi kunye nolusu lwakhe ngokukodwa. Ukongeza kwezi zibonelelo zempilo, ukonwabela iitumato kuyindalo kwaye kumnandi. Zinokutyiwa njengenxalenye yokutya kwakho kwemihla ngemihla okanye zilungiswe kwizitya ezininzi. Ukutya iitumato yindlela enempilo nendalo yokugcina impilo entle nokuphucula ulusu neenwele.
Amava am ngokusela ijusi yetumata
Amava abo ahlukile, kodwa afikelela kwiziphumo ezifanayo. Ukusela ijusi yetamatato kuzisa iinzuzo ezininzi emzimbeni. Oku kubonakala kumava am ngokunjalo. Ndazama ukusela ijusi yetumato inyanga yonke, kwaye ndakwazi ukuhla ubunzima obungaphezulu obundisindayo. Ukongeza, ithambisa ulusu kwaye iphucule inkangeleko yayo, iyenze ibonakale sitsha kwaye idlamkile. Ndiphinde ndafumanisa ukuba iphucule ukusebenza kwesisu kunye namathumbu endincedileyo ekucoleni kakuhle. Ukuba unengxaki yempumlo kunye nesifuba, esi siselo sesityalo esiluncedo siqulethe i-antioxidants enceda ukuphucula impilo yokuphefumula. Ke ngoko, kuyacetyiswa ukuba ungeze isiselo setamatato kwindlela yakho yemihla ngemihla ukuze uzuze kwiinzuzo zayo ezininzi.
Iinzuzo zokusela ijusi yetamatato ukuze unciphise umzimba
Ukusela ijusi yetamatato kuthathwa njengento ebalulekileyo yokutya kubantu abafuna ukulahla ubunzima obunzima. Utamatisi uqulethe i-fiber eninzi kunye namanzi, enceda umzimba ukuba ukhuphe i-toxins kunye nokunciphisa umzimba. Ukongezelela, iitumato zine-lycopene, into elawula iswekile yegazi kwaye ikhusela umzimba kwizifo ezingapheliyo. Ke ngoko, ukusela ijusi yetamatato lolona khetho lubalaseleyo kubantu abanengxaki yokutyeba okanye ukutyeba kakhulu, njengoko kubanika imvakalelo yokuhlutha ixesha elide ngaphandle kokuziva belambile. Ngoko ke, ukusela ijusi yetamatato kunokuba yinxalenye ebalulekileyo yokutya okunempilo okukunceda ukuba ulahle ubunzima obuninzi ngokwemvelo kwaye ngaphandle komzamo omkhulu.
Amava abasetyhini ngokusela ijusi yetamatato
Amava abasetyhini kunye nokusela ijusi yetumata wabonisa iinzuzo ezininzi zempilo emzimbeni, njengoko abafazi babandezeleka ngenxa yeengxaki ezinxulumene nolusu, iinwele, ubunzima, kunye nokugaya, kwaye basela ijusi yetumata ukuze baphawule ukuphucuka okubalulekileyo kwimeko yabo yezempilo. Ezinye iimvavanyo zibonakalise ukuba ukusela ijusi yetumata kunceda ekunciphiseni ubunzima, ukucoca inkqubo yokugaya kunye nokunciphisa iingxaki zokuqunjelwa.Kwakhona kugcina ulusu lusempilweni kwaye lucocekile kwaye lunika ukukhanya kwendalo, ukongeza ekomelezeni iinwele, ukunciphisa ukulahleka kweenwele, kunye nokuthintela ukuxineka. ukulahleka kweenwele. Ukongezelela, ijusi iqulethe iivithamini ezibalulekileyo kunye neemaminerali ezinceda ukukhupha umzimba we-toxins kunye nokuphucula ukusebenza kakuhle komzimba. Ke ngoko, kunokwenzeka ukuba uzuze ngokusela ijusi entsha yetamatato imihla ngemihla kwaye wenze kube yinto ebalulekileyo yokutya kwemihla ngemihla ukugcina impilo kunye nokuqina.
Iinzuzo zeetamatati zesisu kunye nokugaya
Iitumato zineenzuzo ezininzi zempilo, kwaye phakathi kwezi zibonelelo zibalulekileyo ziluncedo kwisisu kunye nokugaya. Uphononongo lubonise ukuba iitumato zinemichiza ye-antioxidant enceda ekukhuseleni isisu kwiintsholongwane kunye nokurhawuzelelwa kodonga lwamathumbu.Iitamati zikwaluncedo ekuphuculeni inkqubo yokwetyisa kunye nokusetyenziswa kwezakha mzimba.Ziqulathe imicu yokutya enceda ukonyusa umthamo wendle, yomeleza amathumbu. isebenze, kwaye ikhusele kwizifo zekholoni. Ukuze usebenzise utamatisi ngendlela ephilileyo, umntu kufuneka azidle ngendlela ephakathi kunye neyomgangatho, kwaye kungekhona ukugqithisa, ukwenzela ukuba angabangeli iingxaki zempilo ezahlukeneyo. Ukongezelela, kuyacetyiswa ukuba udle utamatisi ngendlela yokutya okulungiselelwe ngeendlela eziphilileyo, ezifana nokulungiselela isaladi kunye neentlobo ezahlukeneyo zemifuno.
Iinzuzo zeetumato kwinkqubo yokuphefumla
Ukutya utamatisi kunika izibonelelo ezininzi kwinkqubo yokuphefumula kunye nempilo yokuphefumula ngokubanzi, njengoko iitamatisi ziqulethe iivithamini ezininzi kunye nezondlo ezisebenza ukugcina impilo yemiphunga kunye nenkqubo yokuphefumula ngokubanzi. Iitamatato ziqulethe i-antioxidants ezikhusela inkqubo yokuphefumula kwizifo ezinzima ezifana nomkhuhlane kunye nomkhuhlane oqhelekileyo. Iitamatisi nazo ziqulethe i-lycopene, esebenza njenge-antibiotics kwaye ibulala iintsholongwane kunye neentsholongwane ezinxulumene nenkqubo yokuphefumula, ngaloo ndlela igcina impilo kunye nokhuseleko lwemiphunga. Ngoko ke, iitamatato zibhekwa njengento ebalulekileyo kunye nokutya okuncedo kwimpilo yenkqubo yokuphefumula, kwaye kucetyiswa ukuba uyisebenzise rhoqo ekudleni kwansuku zonke.
Amava am kunye neetumato ze-blanching
Ulingo lwakhe lokusebenzisa iitumato ukwenza ibleaching lwasebenza ngendlela emangalisayo. Wagqiba ekubeni azame ukusebenzisa iitumato ukwenza lula ulusu lwakhe endaweni yokuxhomekeka kwiimveliso zobuhle bekhemikhali. Unqumle iitumato zibe ngamaqhekeza amancinci kwaye wawagcoba ngobumnene esikhumbeni sakhe imizuzu emi-5-10. Emva kokuba egqibile, wayeka incindi entsha yome okwethutyana, emva koko wahlamba ulusu lwakhe ngamanzi ashushu. Ngoxa wayesebenzisa le ndlela kwiiveki ezimbalwa, waphawula ukuphucuka okuphawulekayo kwithoni yakhe yesikhumba, njengoko yayikhanya kwaye igudile. Kuyafaneleka ukuba uqaphele ukuba le ndlela yendalo yokukhanyisa ulusu ayilula kwaye ikhuselekile kuphela, kodwa iyindlela engabizi kwaye isebenzayo kwiimveliso zekhemikhali ezibizayo. Ke, ukuba ufuna ukukhanyisela ulusu lwakho ngokwendalo, zama ukusebenzisa iitumato kwaye wonwabele ubuhle bolusu olukhazimlayo nolusempilweni.
Izibonelelo zeetumato ekususeni iintsholongwane kunye neebhaktheriya.
Iitumato zidume ngeenzuzo zazo ezimangalisayo zempilo.Ziqulethe izondlo ezininzi ezibalulekileyo kwaye zikulungele ukongeza kwiiresiphi ezininzi. Phakathi kweenzuzo zayo ezibalaseleyo kukukwazi ukususa iintsholongwane kunye neebhaktheriya.Iqulethe izinto ezilwa neentsholongwane ezinceda ekubulaleni iintsholongwane zamathumbu kunye nezomlomo, kwaye zinegalelo ekugcineni umzimba ucocekile kwaye usempilweni. Uvavanyo lwezenzululwazi lukwabonise ukuba iitumato zinekhompawundi ebizwa ngokuba yi "lycopene," isisithinteli esinamandla esinceda ukugcina ulusu luhlaziyekile kwaye siphucule ukugonyeka ngokubanzi komzimba. Ukongeza, iitumato ziqulethe i-vitamin C, i-vitamin A, i-vitamin K, i-potassium, isinyithi kunye ne-manganese, zonke ezi negalelo kwimpilo yonke. Ngoko musa ukuthandabuza ukongeza iitumato kwisidlo sakho kwaye ujabulele izibonelelo zayo ezininzi.
Kwenzeka ntoni emzimbeni xa usitya iitumato yonke imihla?
“Xa usitya iitumato yonke imihla, umzimba uyaxhamla kwizakhamzimba ezininzi ezibalulekileyo. Iitumato zine-antioxidants ezikhusela umzimba kusulelo kunye neeseli zomhlaza. Iitumato zikwanceda ukunciphisa umzimba ngenxa yokuba ziqulethe i-fiber yokutya, ephucula ukucolwa kokutya kunye nokwandisa imvakalelo yokuzala. Iitumato ziyayiphucula impilo yomzimba wonke kuba ineevithamini neeminerali ezininzi, ezifana nevithamin C, ipotassium, icalcium, nentsimbi. Iitumato zomeleza amajoni omzimba kwaye zikhuthaza impilo yentliziyo namehlo. Ngoko ke, kucetyiswa ukuba udle utamatisi imihla ngemihla njengenxalenye yokutya okunempilo kunye nokulinganisela.
Zenza ntoni iitumato emzimbeni?
Utamatisi uthathwa njengemifuno enempilo enenzuzo kumzimba, njengoko iqulethe iqela lezondlo eziyimfuneko ezifunekayo ukuze umzimba ugcine impilo kunye nokhuseleko. Iitamati ine vitamin C, ephucula impilo yolusu kwaye yomeleza amajoni omzimba.Ikwaqulathe amino acids, potassium, folate, fibre, magnesium, kunye nezinye izakha mzimba ezibalulekileyo ekufuneka umzimba usebenze kakuhle. Ukongeza, iitumato ziqulethe i-lycopene, i-antioxidant enamandla enceda ukunciphisa umngcipheko wokuphuhlisa izifo ezifana nomhlaza wedlala kunye nomhlaza wemiphunga. Ke ngoko, kubalulekile ukutya iitumato rhoqo kunye nezixa ezicetyiswayo ukuze ufumane izibonelelo zempilo kunye nokuphucula impilo yomzimba wakho.
Zeziphi iingozi zeetumato?
Iitumato zigqalwa njengenye yemifuno edumileyo etyiwa ngabantu abaninzi ekutyeni kwabo, njengoko inezondlo eziluncedo emzimbeni, njengeevithamini, iiminerali, kunye nefiber. Ukutya okugqithisileyo, njengoko ukusetyenziswa kakhulu kweetumato kunokukhokelela kwezinye iingxaki zempilo, ezifana nokungahambi kakuhle komzimba, kunye norhudo kunye nesicaphucaphu, kwaye kunokubangela i-asidi kunye nosulelo lwesisu kunye namathumbu, kwaye kunokunyusa ipesenti ye-oxalates emzimbeni, kubangela iingozi ezininzi, ezifana nesifo sentliziyo, isifo seswekile, noxinezeleko lwegazi, ukuba zityiwa kakhulu, ngoko itumata kufuneka ityiwe rhoqo.Ngokuphakathi nangemilinganiselo efanelekileyo ukuhlangabezana neemfuno zezondlo zomzimba ngendlela esempilweni nekhuselekileyo.
Ngaba iitumato ziyanceda ekunciphiseni umzimba?
Utamatisi zibhekwa njengezinto ezincedo zokutya, njengoko ziqulethe i-fiber yokutya enceda ukuphelisa ukuvakalelwa kwendlala kunye nokukhuthaza inkqubo yokugaya. Iitumato zikwanazo ne-lycopene, eyi-antioxidant elwa iingxaki zentliziyo kwaye inciphisa ingozi yomhlaza wedlala lesinyi. Ukongeza, iitumato zineekhalori eziphantsi kunye namafutha, nto leyo eyenza ukuba zifaneleke kakhulu ukukhupha ubunzima obunzima. Ungadla iitamatisi ezi-4-5 ngosuku, mhlawumbi ngokutya okutsha okanye ukuzongeza kwizidlo ezahlukeneyo. Ngoko ke, ukutya utamatisi kunokuba yinxalenye yesicwangciso sokutya sokuphucula impilo yomzimba kunye nokulahlekelwa ubunzima obunzima.
Zingaphi iitumato ngosuku?
Utamatisi uthathwa njengenye yeziqhamo eziphilileyo ezifunwa ngumzimba imihla ngemihla, njengoko ziqulethe iivithamini ezininzi ezibalulekileyo kunye neemaminerali eziluncedo kwimpilo jikelele. Ukuze uhlangabezane neemfuno zemihla ngemihla, kucetyiswa ukuba udle iitumato ezimbini okanye ezintathu ngosuku. Ngokutya le mali ifanelekileyo, iimfuno zomzimba zeevithamini kunye neemaminerali zifezekiswa, kuquka i-vitamin C, i-potassium, i-folic acid kunye ne-calcium, eyandisa impilo yonke yomzimba. Iitumato zikwanazo ne-antioxidants ezikhusela umzimba kumonakalo owenziwe simahla, zinegalelo ekubambezelekeni kweempawu zokwaluphala kunye nemibimbi yolusu, kunye nokwandisa ukuqaqamba kolusu. Ngoko, iitumato kufuneka zibe yinxalenye yokutya okunempilo kwansuku zonke ukufezekisa iziphumo ezilungileyo kwimpilo.
Ingaba iitumato zineayini?
Utamatisi uthathwa njengokutya kwesityalo esityebileyo kwizondlo, kwaye zizityebi kwizinto ezininzi ezibalulekileyo kwimpilo yomzimba, kuquka isinyithi. Enyanisweni, enye ikomityi yejusi yetamatato iqulethe i-milligram ye-iron, eyiminerali ebalulekileyo emzimbeni kwaye ayikwazi ukutshintshwa nayiphi na enye into. Nangona isixa se-iron equlethwe kwijusi yetamatato alikho likhulu xa lithelekiswa nenyama kunye nentlanzi, inzuzo yentsimbi inokufumaneka ngokutya ijusi yetamatato. Ukongeza, iitumato ziqulethe i-vitamin C kunye ne-folate, ephucula ukufunxa kwentsimbi emzimbeni kwaye inokukhusela kwi-anemia yokusilela kwesinyithi. Ngoko ke, ukutya iitumato ezintsha kunye nejusi kunokunceda ukuphucula impilo yonke kunye nokugcina amanqanaba esinyithi emzimbeni.
