I-Tomatillos: IiNzuzo zeMpilo kunye neNkcazo yeZondlo

Kubantu abafuna ukongeza ezinye iziqhamo kunye nemifuno ekudleni kwabo, ngaba ukongeza i-tomatillos kunokubonelela ngeendlela ezahlukeneyo kunye nesondlo?

tomatillo

I-Tomatillos ziziqhamo ezinokuzisa incasa ye-citrus eqaqambileyo kwiitya ezahlukeneyo.

isondlo

ISebe lezoLimo lase-US libonelela ngolu lwazi lulandelayo kwi-tomatillo ephakathi/34g enye. (FoodData Central. ISebe lezoLimo lase-US. 2018)

• Iikhalori - 11
• Iicarbohydrates - 2 grams
• Amafutha - 0.3 grams
• Iiprotheni - 0.3 grams
• Ifayibha - 0.7 grams
• Isodium - 0.3 milligrams
• Iiswekile - 1.3 grams

I-carbohydrate

• I-Tomatillos iphantsi kwi-carbohydrates, kunye ne-2 grams kuphela kwisiqhamo esiphakathi. (FoodData Central. ISebe lezoLimo lase-US. 2018)
• Kule nto, i-0.7 grams ivela kwifayibha, kwaye i-1.3 grams yiswekile yendalo.

Amafutha

• I-Tomatillos iqulethe ngaphantsi kwesiqingatha segrama kwi-tomatillo enye ephakathi.

protein

• Kukho ngaphantsi kwesiqingatha segram yeprotheni ngetomatillo nganye.

Iivithamini kunye neMinerals

I-Tomatillos inika:

• IVithamini A
• Vitamin C
• Potassium
• Kwaye unikeze ezinye ii-micronutrients ezininzi kwiidosi ezincinci.

benefits

Izibonelelo zempilo zikaTomatillo ziquka ezi zilandelayo.

Impilo yeentliziyo

I-Tomatillos inika ukongezwa kokutya okunempilo yentliziyo. Ngokwendalo ziphantsi kwisodium kwaye zizityebi kwi-potassium, ezinokunceda ukulawula uxinzelelo lwegazi. Babonelela ngeevithamini A kunye noC kunye ne-antioxidants ngokuchasene neeradicals zamahhala.

I-American Heart Association incoma ukusetyenziswa kweentlobo ezahlukeneyo zeziqhamo kunye nemifuno imihla ngemihla ngeenzuzo ezahlukeneyo. Omnye wabo ngumxholo wefiber. Ifayibha yinxalenye yecarbohydrates engagatywayo enokunceda ukunciphisa i-cholesterol ngokubopha kunye nokususa i-cholesterol emzimbeni. I-Tomatillos iqulethe malunga negrama enye yefiber, ukongeza okucetyiswayo kwintliziyo yokutya okunempilo. (Umbutho weentliziyo zaseMelika. 2023)

Uncedo olunokubakho ukuNciphisa uMngcipheko woMhlaza

I-Tomatillos inee-antioxidants ezininzi ezineempawu zokuthintela umhlaza. Ziyimithombo ye-phytochemicals eyaziwa ngokuba ngeanolides. Ezi khompawundi zezityalo zendalo zibonakaliswe ukuba ziphembelela i-apoptosis / ukufa kweeseli kwiiseli zomhlaza wekoloni. (Peter T. White et al., 2016) Ukutya okuphezulu kwiziqhamo kunye nemifuno kuye kwadibaniswa neengozi eziphantsi zomhlaza, okwenza i-tomatillos ibe yinto eyamkelekileyo kwisicwangciso sesondlo esiphezulu se-antioxidant esigxile ekuthinteleni umhlaza.

Ukuphuculwa kweempawu zeArthritis

I-antioxidant ye-anolide nayo ichasene nokuvuvukala. Uphando malunga ne-anolides lubonisa izibonelelo zeklinikhi ekudambiseni iimpawu ze-osteoarthritis kunye ne-rheumatoid arthritis. (Peter T. White et al., 2016) I-Tomatillos inokunceda ukunciphisa ukuvuvukala, oku kunokwenza ukuba i-arthritis ilawuleke.

Uthintelo lokulahleka kombono

I-Tomatillos ibonelela ngomthombo ophilileyo wezondlo eziphambili kwimpilo yamehlo. I-Lutein kunye ne-zeaxanthin zi-antioxidants ezigxila kwi-retina kwaye zinceda ukukhusela ekuwohlokeni kwendalo. I-Tomatillos inika:

• Beta carotenes
• Vitamin E
• Vitamin C
• ubhedu
• Izinki
• Ngokudibeneyo, la mavithamini abonise amandla okunciphisa ukuqhubela phambili kwe-macular degeneration ehambelana neminyaka, isizathu esiqhelekileyo sokulahlekelwa ngumbono. (AmaZiko eSizwe ezeMpilo, i-Ofisi yezongezo zokutya. 2023)

Ukuhla ukusinda

I-Tomatillos sisithako sokutya esinekhalori ephantsi. Ngenxa yesiqulatho sawo samanzi aphezulu, kunokwenzeka ukuba ugcwalise ngaphandle kokongeza iikhalori ezingaphezulu. I-salsa entsha eyenziwe ngeetumato okanye i-tomatillos lukhetho olunempilo, olunencasa olungenazo iiswekile ezongeziweyo. (I-National Kidney Foundation. 2014)

Iziphumo ezimbi

I-Tomatillos yinxalenye yosapho lwe-nightshade. Ngelixa kungekho bungqina bubambekayo obuqinisekisa naziphi na iziphumo eziyingozi, abanye abantu baxela ukuba banamava kubo. (Iklinikhi yaseCleveland. 2019) Abantu abakholelwa ukuba banokuba novelwano kwi-tomatillos kufuneka badibane nodokotela wezokutya obhalisiweyo ukuze abone unobangela kunye neendlela zokuphucula ukunyamezela.

Utywala

• Nangona kunqabile, ukusabela okunzulu, kubandakanywa ne-anaphylaxis, kunokwenzeka nangona umntu engabonakali iimpawu ze-tomato allergy.
• Abantu abangaqinisekanga malunga nokwaliwa kwi-tomatillos kufuneka babone i-allergist ukuze bavavanywe.

Iintlobo

• Iindidi ezahlukeneyo ziquka umthubi, oluhlaza kunye nomfusa. (MacKenzie J. 2018)
• IRendidora luhlobo oluluhlaza olukhula ngokuthe tye kunye nesivuno esikhulu.
• I-Gulliver Hybrid, iTamayo, iGigante, kunye neToma Verde nazo ziluhlaza kodwa zikhula ngokwepateni ethe saa.
• Ezinye iintlobo ezimfusa ziquka i-Purple Hybrid, iDe Milpa, kunye neCoban. (Drost D, Pedersen K. 2020)

Ukukhetha

• Khetha i-tomatillos eqinile kwaye eluhlaza kodwa enkulu ngokwaneleyo ukuba izalise amakhoba.
• Xa zivuthwe ixesha elide, incasa yazo iba mfiliba. (MacKenzie J. 2018)

UGcino noKhuseleko

• I-Tomatillos inokuhlala iinyanga kwi-husks yazo, isasazeke kwindawo enomoya. (MacKenzie J. 2018)
• Zigcine kwisikhwama sephepha efrijini ixesha elide kuneeveki ezi-2 ukuba usebenzisa ngokukhawuleza.
• Musa ukugcina kwiplastiki, njengoko oku kunokubangela ukonakala.
• Ukugcina ixesha elide, i-tomatillos inokukhenkcezwa okanye ifakwe.
• Susa amakhoba, uwahlambe, kwaye womise phambi kokuba uwatye okanye uwalungiselele ukugcinwa ixesha elide.

Ukulungiselela

I-Tomatillos inencasa eyahlukileyo kunye nokuqina okuqinileyo. Zinokutyiwa ziphelele kungekho mfuneko yambewu okanye isiseko sazo. (Drost D, Pedersen K. 2020) Sebenzisa i-tomatillos:

• ekrwada
• Isosi eluhlaza
• Njenge ukukhwela
• Sandwich
• Salads
• Iisobho
• Izitovu
• Igqityiwe
• Eyosiwe
• Iyosiwe kwisitya esisecaleni
• Yongezwa kwi-smoothies

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Ukutya kokuPhilisa: Ukulwa nokuQhuba, Yamkela iMpilo

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Ucaphulo

FoodData Central. ISebe lezoLimo lase-US. (2018). I-Tomatillos, eluhlaza. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients

Umbutho weentliziyo zaseMelika. (2023). UZitya njani iziqhamo kunye nemifuno (Ukuphila ngokusempilweni, umba. www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables

White, PT, Subramanian, C., Motiwala, HF, & Cohen, MS (2016). I-Atanolides yendalo kuNyango lweZifo eziNgapheliyo. Ukuqhubela phambili kumayeza okulinga kunye nebhayoloji, 928, 329-373. doi.org/10.1007/978-3-319-41334-1_14

AmaZiko eSizwe ezeMpilo, i-Ofisi yezongezo zokutya. (2023). IVithamin A: Iphepha leNgcaciso kuBasebenzi bezeMpilo. Ifunyenwe kwi ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

I-National Kidney Foundation. (2014). 6 kwezona ziNto ziPhakamileyo nezimbi kakhulu kwiMpilo (iZintso eziSiseko, uMba. www.kidney.org/news/ekidney/july14/7_Best_and_Worst_Condiments_for_Health

Iklinikhi yaseCleveland. (2019). Yintoni ukujongana nemifuno ye-Nightshade? (iimpahla zempilo, umba. health.clevelandclinic.org/whats-the-deal-with-nightshade-vegetables/

Jill, M. (2018). Ukukhulisa iTomatillos kunye neCherry eGround kwiiGadi zaseKhaya. extension.umn.edu/vegetables/growing-tomatillos-and-ground-cherries#harvest-and-storage-570315

I-Drost D, i-PK (2020). I-Tomatillos kwiGadi (Ulimo lwezitiya, umba. digitalcommons.usu.edu/cgi/viewcontent.cgi?article=2658&context=extension_curall