Utamatisi: Izinzuzo ezinkulu nokuthi ungadla kanjani

-Delile

• 1. Vimbela umdlavuza wendlala yesinye
• 2. Yilwa nezinkinga zenhliziyo
• 3. Nakekela ukubona, isikhumba nezinwele
• 4. Siza ukulawula umfutho wegazi
• 5. Qinisa amasosha omzimba
• Imininingwane yezempilo
• Ungayidla kanjani utamatisi
• 1. Utamatisi omisiwe
• 2. Utamatisi usoso owenziwe ekhaya
• 3. Utamatisi ogxiliwe
• 4. Ijusi yetamatisi

Utamatisi isithelo, yize kuvame ukusetshenziswa njengemifino kumasaladi nasezitsheni ezishisayo. Kuyisithako esisetshenziswa kakhulu ekudleni kokunciphisa isisindo ngoba utamatisi ngamunye unama-calories angu-25 kuphela, futhi unezinto zokwandisa isisu, ngaphezu kwamanzi amaningi novithamini C othuthukisa amasosha omzimba kanye nokumuncwa kwensimbi ekudleni.

Inzuzo enkulu yezempilo yamatamatisi ukusiza ukuvimbela umdlavuza, ikakhulukazi umdlavuza wendlala yabesilisa, ngoba wenziwe ngamanani amaningi we-lycopene, etholakala kakhulu nge-bio lapho utamatisi uphekwa noma udliwa kusoso.

Ezinye izinzuzo ezinkulu zotamatisi zifaka:

1. Vimbela umdlavuza wendlala yesinye

Utamatisi ucebile nge-lycopene, i-carotenoid pigment enesenzo esinamandla se-antioxidant emzimbeni, evikela amaseli emiphumeleni yama-radicals wamahhala, ikakhulukazi amaseli e-prostate.

Inani le-lycopene liyahlukahluka kuye ngokuthi utamatisi uvuthwa kanjani nokuthi udliwa kanjani, notamatisi ongaphekiwe onama-30 mg we-lycopene / kg, kanti ujusi wawo ungaba ngaphezu kuka-150 mg / L, kanti notamatisi ovuthiwe nawo aqukethe okuningi lycopene kunemifino.

Olunye ucwaningo lukhombisa ukuthi ukusetshenziswa kwetamatisi isosi kukhulisa ukugxila kwe-lycopene emzimbeni, izikhathi ezi-2 kuye kwezingu-3 ngaphezulu kunalapho kudliwe kusimo sawo esisha noma ngejusi. Nazi ezinye izimpawu nezimpawu ezingakhombisa umdlavuza wesinye.

2. Yilwa nezinkinga zenhliziyo

Utamatisi, ngenxa yokwakheka okuphezulu kwe-antioxidant, kusiza ukugcina imithambo yegazi iphilile, ngaphezu kokuba nemicu esiza ekwehliseni amazinga we-cholesterol embi, eyaziwa nangokuthi i-LDL.

Ngaphezu kwalokho, ezinye izifundo zibonisa ukuthi ukusetshenziswa kwe-lycopene ekudleni nakho kunciphisa ubungozi bokuhlaselwa yinhliziyo.

3. Nakekela ukubona, isikhumba nezinwele

Ngenxa yokuthi icebile kuma-carotenoids, aguqulwa abe ngu-vitamin A emzimbeni, ukusetshenziswa kukamatamatisi kusiza ekugcineni impilo ebonakalayo neyesikhumba, ngaphezu kokuqinisa nokukhanyisa izinwele.

4. Siza ukulawula umfutho wegazi

Utamatisi ucebile nge-potassium, amaminerali asiza ukulawula umfutho wegazi. Ngaphezu kwalokho, ngoba icebile emanzini futhi idala umphumela wokuchama.

Ngaphezu kokugcina ingcindezi elawulwayo, utamatisi ubuye uvimbele ubuthakathaka bemisipha kanye namajaqamba ngesikhathi somsebenzi omkhulu womzimba.

5. Qinisa amasosha omzimba

Ngenxa yokuqukethwe kwayo kukavithamini C, utamatisi odlayo usiza ukuqinisa izivikelo zemvelo zomzimba, njengoba kusiza ukulwa nama-radicals amahhala, okuthi, ngokweqile, akhonze ukuvela kwezifo ezahlukahlukene nezifo.

Ngaphezu kwalokho, i-vitamin C nayo ingumelaphi omuhle kakhulu futhi yenza kube lula ukumuncwa nge-iron, ekhonjiswa ikakhulukazi ekwelashweni kwe-anemia. Ngaphezu kwalokho, uvithamini C ubuye usebenzele ukwenza lula ukuphulukiswa kwesikhumba nokwenza ngcono ukujikeleza kwegazi, kuba kuhle ukusiza ukuvimbela izifo zenhliziyo ezifana ne-atherosclerosis, isibonelo.

Imininingwane yezempilo

Utamatisi isithelo ngoba sinezici zebhayoloji zokukhula nokukhula okufana nezithelo, kepha izici zokudla okunempilo zisondele kakhulu kwimifino, njengobungako bama-carbohydrate akhona kutamatisi asondelene neminye imifino kunezinye izithelo.

Ungayidla kanjani utamatisi

Utamatisi awakhuluphali ngoba anama-kilojoule amancane futhi cishe awunawo amafutha, ngakho-ke kungukudla okuhle kakhulu ukukufaka ekudleni kokunciphisa umzimba.

Okulandelayo ezinye izindlela zokupheka zokusebenzisa utamatisi njengesithako esiyinhloko nokujabulela zonke izinzuzo zaso:

1. Utamatisi omisiwe

Utamatisi omiswe ngelanga uyindlela emnandi yokudla utamatisi omningi, futhi, ngokwesibonelo, ungangezwa kuma-pizza nakwezinye izitsha, ngaphandle kokulahlekelwa izakhamzimba nezinzuzo zikamatamatisi amasha.

Izithako

• 1 kg utamatisi omusha;
• Usawoti kanye namakhambi ukunambitha.

Imodi yokulungiselela

Hlangisa ihhavini liye ku-95º C. Bese ugeza utamatisi bese uwasika phakathi, ubude. Susa imbewu ezingxenyeni zikatamatisi bese uyibeka kuthileyi kuhhavini, emgqeni wephepha lesikhumba, uhlangothi olusikiwe lubheke phezulu.

Ekugcineni, fafaza amakhambi nosawoti ukunambitha ngaphezulu bese ufaka ipani kuhhavini amahora angaba ngu-6 kuya kwangu-7, kuze kube yilapho utamatisi ubukeka njengotamatisi omisiwe, kodwa ungashisi. Imvamisa utamatisi omkhulu uzodinga isikhathi esithe xaxa sokulungela. Ithiphu enhle yokonga amandla nesikhathi, ukusebenzisa utamatisi osayizi abafanayo futhi wenze amathreyi ama-2 ngasikhathi sinye, isibonelo.

2. Utamatisi usoso owenziwe ekhaya

Utamatisi usoso ungasetshenziswa kupasta nenyama namalungiselelo enkukhu, okwenza ukudla kucebe ngama-antioxidants avikela izifo ezifana nomdlavuza wendlala yesinye kanye nolwelwesi.

Izithako

• 1/2 kg utamatisi ovuthiwe kakhulu;
• 1 anyanisi ngezingcezu ezinkulu;
• Ama-clove angu-2;
• 1/2 indebe yeparsley;
• Amagatsha ama-basil ama-2;
• 1/2 isipuni sikasawoti;
• 1/2 isipuni umhlabathi pepper omnyama;
• 100 ml wamanzi.

Imodi yokulungiselela

Shaya zonke izithako ku-blender, engeza utamatisi kancane kancane ukuze kube lula ukuxuba. Thela usoso epanini ulethe emlilweni ophakathi nendawo imizuzu engaba ngu-20 ukuze uhambisane kakhudlwana. Le sauce ingabuye igcinwe ezingxenyeni ezincane efrijini, ukuze isetshenziswe kalula lapho kudingeka.

3. Utamatisi ogxiliwe

Le iresiphi yetamatisi egxiliwe inika umbala enyameni noma ekudleni kwezinhlanzi futhi kulula ukwenza, kuyindlela enhle yokwenza ukusetshenziswa kwezitshalo imifino yizingane.

Izithako

• 4 utamatisi omkhulu;
• Izandla ezi-2 zigcwele imvuthu yesinkwa;
• Ama-clove angu-2 aqoshiwe;
• 1 idlanzana leparsley eqoshiwe;
• Izipuni eziyi-3 zamafutha omnqumo;
• Amaqanda ama-2 ashayiwe;
• Usawoti kanye nopelepele;
• Ibhotela, ukugcoba.

Imodi yokulungiselela

Bamba ngokucophelela ngaphakathi kwamatamatisi. Isizini ngaphakathi bese ukhamela phansi. Hlanganisa zonke ezinye izithako. Buyisela utamatisi phezulu bese ubeka ekhasini lokubhaka eligcotshiswe ibhotela. Gcwalisa utamatisi ngengxube bese uyifaka kuhhavini ushise ufike ku-200 ºC imizuzu eyi-15 futhi usukulungele.

Le recipe futhi ingenye indlela yabantu abadla inyama abadla amaqanda.

4. Ijusi yetamatisi

Ijusi likatamatisi licebile nge-potassium futhi libalulekile ekusebenzeni kahle kwenhliziyo. Ibuye icebe kakhulu nge-lycopene, into yemvelo eyehlisa i-cholesterol embi, inciphisa ubungozi bezinkinga zenhliziyo, kanye nomdlavuza wendlala yabesilisa.

Izithako

• Utamatisi ama-3;
• 150 ml wamanzi;
• 1 ingcosana kasawoti kanye nopelepele;
• I-1 bay leaf noma i-basil.

Imodi yokulungiselela

Gaya zonke izithako kahle uphuze ujusi, ongadliwa ubanda.