Kutsvaga Kubatsira Kwekudya Kwematomatisi

Madomasi akaderera-calori uye ane hutano-dense, ndeapi mabhenefiti ehutano anogona kuwanikwa nevanhu kubva mukushandisa kwavo?

Tomato Benefits

Mhando dzose dzematomatisi dzinopa kudya kunovaka muviri, kusanganisira potassium nevhitamini C, zvichiita kuti zvive chikamu chekudya kwakakwana.

• Madomasi mambishi ane vhitamini C, inopenya ganda nekurwa kuzvimba.
• Kubika madomasi kunoburitsa mamwe ma antioxidants ayo akakosha mune zvidiki senge lycopene, kuchengetedza hutano hwemoyo nekudzivirira mamwe magomarara.
• Mamwe mabhenefiti anobatsira kumoyo, prostate, uye yekuziva / hutano hwehuropi.

Yakasiyana-siyana madomasi mabikirwo uye zvigadzirwa zvinogona kupa chiyero chezvinovaka muviri. Kusiyana kwakakosha uye izvi zvinoshanda kune zvese michero nemiriwo. Edzai iwo mbishi, akabikwa, uye akabikwa, sezvo nzira dzakasiyana dzinogona kupa zvakasiyana.

Yakabikwa uye Madomasi Mbishi

Madomasi ane macalorie mashoma uye akapfuma mune zvinovaka muviri. Tomasi yakasvibira, yepakati nepakati ine macalorie anosvika makumi maviri nemaviri uye isingasviki 22 gramu yemafuta. Iyo yakaderera sodium uye yakaderera glycemic, ine chete 1 milligrams yesodium uye 6 magiramu eshuga. Iwo akanakisa tsime re hydration sezvo domatisi mbishi rine hafu yekapu yemvura.

Ruzivo Rune hutano

Tomato riri pakati nepakati rinosanganisira zvinovaka muviri zvinotevera: (USDA: FoodData Central. 2018)

• Protein - 1.1 magiramu
• faibha - 1.5 magiramu
• karusiyamu - 12 milligrams
• Magnesium - 13.5 milligrams
• Phosphorus - 29.5 milligrams
• Potassium - 292 milligrams
• Vitamin C - 17 milligrams
• Choline - 8.2 milligrams
• Lycopene - 3.2 milligrams

Zvimwe Antioxidants

• Madomasi ane akati wandei akakosha mavhitamini nemamineral anotsigira immune system uye mapfupa neropa.
• MaAntioxidants anobatsira kurwisa mahara radicals uye mamorekuru asina kugadzikana anokuvadza masero emuviri. (Edward J. Collins, nevamwe, 2022)
• Antioxidants se lycopene, lutein, uye zeaxanthin, zviri nani kunyudzwa nemadomasi akabikwa.
• Madomasi mambishi ane mashoma evhitamini A neK, fluoride, folate, uye beta-carotene.

Heart Health

• Tomate inopa hutano hwakanaka hwe potassium.
• Potassium uye sodium zvose zvakakosha pakushanda kwemwoyo.
• Potassium yakakosha pakuzorodza tsinga dzeropa.
• Tomasi rimwe riri pakati nepakati rine mari yakaenzana nebhanana.
• Mwoyo unoda maelectrolyte aya kuti abatane uye awedzere.
• Vanhu vazhinji vane high blood pressure vanogona kubatsirwa kubva kune yakakwira potassium, fiber, uye lycopene mazinga.
• Zvidzidzo zvakabatanidza lycopene kudzikisa njodzi yechirwere chemoyo uye kufa. (Bo Song, et al., 2017)

Exercise Recovery

• Electrolytes akakosha pakuita basa remasero.
• Potassium, sodium, magnesium, uye fluoride inogona kubatsira kuderedza kurwadza kwetsandanyama uye kuneta kwekurovedza muviri mushure mekuita zvemuviri kana kurovedza muviri.
• Iyo anti-inflammatory properties inobva kuvhitamini C.
• Kudya madomasi musati kana mushure mekuita basa remuviri kunogona kubatsira kuzadza magnesium iyo yakakosha pakudhonzwa kwemhasuru. (Edward J. Collins, nevamwe, 2022)

Kudzivirirwa Kurwisa Dementia

• Potassium inopa simba kumoyo uye ine basa mukushanda kwetsinga dzemuviri.
• Imwe ongororo ichangoburwa yakawana kuti vanhu vakadya yakawanda potassium uye shoma sodium vakavandudza kugona kwekuziva. (Xiaona Na, et al., 2022)
• Chimwe chidzidzo chakaongorora kuti carotenoids / antioxidants inokanganisa ruvara rwemiriwo inobata sei hutano hwehuropi hwenguva refu.
• Vatsvagiri vakaona kuti vanhu vane huwandu hweropa hwe lutein uye zeaxanthin, avo vari vese vari mumadomasi akabikwa vaive nehuwandu hwedementia. (May A. Beydoun, nevamwe, 2022)
• Lutein uye zeaxanthin inozivikanwa zvakare nekuchengetedza hutano hwemaziso sekukura kwemuviri.

Batsira Kudzivirira Prostate Cancer

• Kubika madomasi kunokanganisa vhitamini C yemukati, asi kunowedzera kuwanikwa kweakawanda ma antioxidants anogona kudzivirira kubva kukukura kwegomarara.
• Kunyanya kuvarume, lycopene inobatsira kubatsira kuderedza nyaya dzine chekuita neprostate.
• Ongororo dzakawana kuti varume vanodya matomatisi, anosanganisira mbishi, muto, uye papizza vane njodzi shoma yekubatwa negomarara reprostate nekuda kwehuwandu hwehuwandu hwe lycopene inotorwa, iyo inogadziridzwa mumadomasi akabikwa. (Joe L. Rowles wechitatu, nevamwe, 3)
• Lycopene uye mamwe maruva pigments / carotenoids anotendwa kuti anodzivirira kubva kugomarara nekuda kweiyo antioxidant zvimiro. (Edward J. Collins, nevamwe, 2022)
• Lycopene uye mamwe ma antioxidants mumadomasi anogonawo kubatsira kubereka kwemurume nekuvandudza huwandu hwembeu uye kufamba kwembeu. (Yu Yamamoto, et al., 2017)

Balance Blood Sugar

• Madomasi anogona kubatsira kubata shuga muropa muvanhu vane chirwere cheshuga.
• Vane fiber inobatsira kugadzirisa shuga yeropa uye kufamba kwe bowel.
• Fibre inononoka kugaya kuti muviri ugare wakazara uye wakareba uye haukanganisi mazinga eshuga yeropa.
• Izvi zvinonyanya kukosha zvakapihwa kuti 95% yehuwandu hweUS haidyi huwandu hwakakodzera hwefiber. (Diane Quagliani, Patricia Felt-Gunderson. 2016)

Ganda Rine Utano, Bvudzi, uye Zvipikiri

• Madomasi ane chlorogenic acid, musanganiswa unogona kukurudzira kugadzirwa kwe collagen.
• Vitamin C uye A mumadomasi mbishi anogona kubatsira kutaridzika kweganda, bvudzi, uye nzara.

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Kurapa Kwekudya Kurwisa Kuzvimba

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References

USDA: FoodData Central. Madomasi, tsvuku, akaibva, mbishi, avhareji yegore rose.

Collins, EJ, Bowyer, C., Tsouza, A., & Chopra, M. (2022). Madomasi: Ongororo Yakadzama Yehumwe Hutano Hunokanganisa Madomasi uye Zvinhu Zvinogona Kukanganisa Kurima Kwavo. Biology, 11(2), 239. doi.org/10.3390/biology11020239

Rwiyo, B., Liu, K., Gao, Y., Zhao, L., Fang, H., Li, Y., Pei, L., & Xu, Y. (2017). Lycopene uye njodzi yezvirwere zvemoyo: Meta-analysis yezvidzidzo zvekucherechedza. Molecular nutrition & food research, 61(9), 10.1002/mnfr.201601009. doi.org/10.1002/mnfr.201601009

Na X, Xi M, Zhou Y, et al. Sangano rekudya sodium, potassium, sodium / potasium, uye munyu ine chinangwa uye subjective cognitive basa pakati pevakwegura muChina: anotarisira cohort kudzidza. (2022). Glob Transit. 4:28-39. doi:10.1016/j.glt.2022.10.002

Beydoun, MA, Beydoun, HA, Fanelli-Kuczmarski, MT, Weiss, J., Hossain, S., Canas, JA, Evans, MK, & Zonderman, AB (2022). Sangano reSerum Antioxidant Vitamins uye Carotenoids Nechiitiko cheAlzheimer Chirwere uye Yese-Chikonzero Dementia Pakati peUS Vakuru. Neurology, 98(21), e2150–e2162. doi.org/10.1212/WNL.0000000000200289

Rowles, JL, 3rd, Ranard, KM, Applegate, CC, Jeon, S., An, R., & Erdman, JW, Jr (2018). Yakagadziriswa uye yakasvibirira madomasi kushandiswa uye njodzi yekenza yeprostate: ongororo yakarongeka uye dosi-mhinduro meta-analysis. Kenza yeprostate uye zvirwere zveprostate, 21 (3), 319-336. doi.org/10.1038/s41391-017-0005-x

Yamamoto, Y., Aizawa, K., Mieno, M., Karamatsu, M., Hirano, Y., Furui, K., Miyashita, T., Yamazaki, K., Inakuma, T., Sato, I., Suganuma, H., & Iwamoto, T. (2017). Migumisiro yemuto wemadomasi pakushaya mbereko kwemurume. Asia Pacific Journal of Clinical Nutrition, 26 (1), 65-71. doi.org/10.6133/apjcn.102015.17

Quagliani, D., & Felt-Gunderson, P. (2016). Kuvhara America's Fiber Intake Gap: Kukurukurirana Strategies Kubva kuChikafu uye Fiber Summit. American Journal of Lifestyle Medicine, 11 (1), 80-85. doi.org/10.1177/1559827615588079