Ukufumanisa iiNzuzo zeZondlo kwiitumato

Iitumato zineekhalori ezisezantsi kwaye zinezondlo-mzimba, zeziphi iingenelo zempilo ezinokufunyanwa ngabantu ngokutya kwazo?

IiNzuzo zeTomato

Zonke iindidi zeetumato zinika izondlo, kuquka i-potassium kunye ne-vitamin C, ezenza zibe yinxalenye yokutya okunokulinganisela.

• Iitumato ezikrwada zinevithamin C, eqaqambisa ulusu kunye nemilo ukukrala.
• Ukupheka iitumato kukhupha ii-antioxidants ezininzi ezibalulekileyo kwimilinganiselo emincinci njenge-lycopene, ukugcina impilo yentliziyo kunye nokuthintela umhlaza othile.
• Ezinye izibonelelo zinegalelo kwintliziyo, idlala lengqula, kunye nempilo yengqondo/yengqondo.

Iiresiphi ezahlukeneyo zetamatato kunye neemveliso zinokubonelela ngokulinganayo kwezondlo. Ukwahluka ngundoqo kwaye oku kusebenza kuzo zonke iziqhamo kunye nemifuno. Zizame zikrwada, ziphekiwe, kwaye zishushu, njengoko iindlela ezahlukeneyo zinokubonelela ngeenzuzo ezahlukeneyo.

Iitumato eziphekiweyo nezikrwada

Iitumato zineekhalori eziphantsi kwaye zizityebi kwizondlo. Itumato ekrwada, ephakathi iqulethe malunga neekhalori ezingama-22 kunye ne-1 gram yamafutha. I-sodium ephantsi kunye ne-glycemic ephantsi, kunye ne-6 milligrams ye-sodium kunye ne-3 grams yeswekile. Zingowona mthombo ubalaseleyo wokugalela amanzi njengoko itumato ekrwada iqulethe malunga nesiqingatha sekomityi yamanzi.

Ulwazi lweSondlo

Itumato ephakathi iquka ezi zondlo zilandelayo: (USDA: FoodData Central. 2018)

• protein - 1.1 grams
• ifayibha - 1.5 grams
• ikhalsiyam – 12 milligrams
• Magnesium – 13.5 milligrams
• ukumila – 29.5 milligrams
• Potassium – 292 milligrams
• Vitamin C - 17 milligrams
• Choline – 8.2 milligrams
• ILocopene – 3.2 milligrams

IiAntioxidants ezithile

• Iitumato zineevithamini ezininzi ezibalulekileyo kunye neeminerali ezixhasa amajoni omzimba kunye namathambo kunye negazi.
• Ii-Antioxidants zinceda ukulwa neeradicals zasimahla kunye neemolekyuli ezingazinzanga ezonakalisa iiseli zomzimba. (Edward J. Collins, et al., 2022)
• Ii-Antioxidants ezifana ne-lycopene, i-lutein, kunye ne-zeaxanthin, zifunxwa ngcono ngeetumato eziphekiweyo.
• Iitumato ezikrwada zinemilinganiselo emincinci yeevithamini A kunye no-K, i-fluoride, i-folate, kunye ne-beta-carotene.

Heart Health

• Utamatisi unika inkonzo enempilo ye-potassium.
• I-potassium kunye nesodium zombini zibalulekile ekusebenzeni kwentliziyo.
• I-Potassium ibalulekile ekuphumleni imithambo yegazi.
• Itumato enye ephakathi iqulethe malunga nesixa esilingana nebhanana.
• Intliziyo idinga ezi electrolytes ukuze ifinyeze kwaye yandise.
• Uninzi lwabantu abanoxinzelelo lwegazi oluphezulu banokuzuza kwi-potassium ephezulu, i-fiber, kunye namanqanaba e-lycopene.
• Izifundo ziye zanxibelelanisa i-lycopene ekunciphiseni umngcipheko wesifo sentliziyo kunye nokufa. (Bo Ingoma, et al., 2017)

Ukuzivocavoca Ukubuyisela

• I-Electrolytes ibalulekile ekusebenzeni kweeseli ezisisiseko.
• I-Potassium, i-sodium, i-magnesium, kunye ne-fluoride inokunceda ukunciphisa ubuhlungu bemisipha kunye nokuzilolonga emva kokusebenza ngokomzimba okanye ukuzilolonga.
• Iipropathi ezichasene nokudumba zivela kwivithamin C.
• Ukutya iitumato ngaphambi okanye emva kokusebenza komzimba kunokunceda ukubuyisela i-magnesium eyimfuneko ekucuthekeni kwemisipha. (Edward J. Collins, et al., 2022)

UkuKhuselwa kwi-Dementia

• I-Potassium inika amandla entliziyweni kwaye inendima ekusebenzeni kwemithambo-luvo yomzimba.
• Olunye uphononongo lwakutsha nje lufumanise ukuba abantu abatya i-potassium eninzi kunye nesodium encinci baye baphucula ukusebenza kwengqondo. (Xiaona Na, et al., 2022)
• Olunye uphando luhlalutye indlela i-carotenoids / i-antioxidants echaphazela umbala wemifuno echaphazela impilo yengqondo yexesha elide.
• Abaphandi bafumanise ukuba abantu abanamazinga aphezulu egazi e-lutein kunye ne-zeaxanthin, zombini zikhoyo kwiitumato eziphekiweyo zinezinga elisezantsi le-dementia. (May A. Beydoun, et al., 2022)
• I-Lutein kunye ne-zeaxanthin zikwayaziwa ngokukhusela impilo yamehlo njengoko umzimba uguga.

Uncedo lokuThintela uMhlaza weProstate

• Ukupheka iitumato kuphazamisa umxholo we-vitamin C, kodwa kwandisa ukufumaneka kwee-antioxidants ezininzi ezinokukhusela ekukhuleni komhlaza.
• Ngokukodwa kumadoda, i-lycopene inenzuzo ekuncedeni ukunciphisa imiba enxulumene ne-prostate.
• Uphononongo lufumanise ukuba amadoda atya iitumato, eziquka isosi ekrwada, kunye nepizza, anomngcipheko omncinci wokuba nomhlaza wedlala lesinyi ngenxa yesixa esipheleleyo se-lycopene efunxayo, ephuculwa kwiitumato eziphekiweyo. (Joe L. Rowles 3rd, et al., 2018)
• I-Lycopene kunye nezinye ii-pigments zezityalo / i-carotenoids kukholelwa ukuba zikhusela umhlaza ngenxa yeempawu zazo ze-antioxidant. (Edward J. Collins, et al., 2022)
• I-Lycopene kunye nezinye i-antioxidants kwiitumato zinokuzuza ukuchuma kwamadoda ngokuphucula inani lamadlozi kunye ne-sperm motility. (Yu Yamamoto, et al., 2017)

Ibhalansi yeswekile yegazi

• Iitumato zinokunceda ukulawula iswekile yegazi kubantu abanesifo seswekile.
• Zineefiber ezinceda ukulawula iswekile yegazi kunye nokuhamba kwamathumbu.
• Ifayibha ngokwendalo icothisa ukwetyisa ukuze igcine umzimba ugcwele kwaye ixesha elide kwaye ayichaphazeli kakubi amanqanaba eswekile yegazi.
• Oku kubaluleke ngakumbi kuba i-95% yabemi base-US ayidli isixa esifanelekileyo sefiber. (UDiane Quagliani, uPatricia Felt-Gunderson. 2016)

Ulusu olusempilweni, Iinwele, kunye neenzipho

• Utamatisi uqukethe i-chlorogenic acid, i-compound enokukhuthaza ukuveliswa kwe-collagen.
• IVithamin C kunye no-A kwiitumato ezikrwada zinokunceda inkangeleko yolusu, iinwele nezinzipho.

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Ukutya okuPhilisayo ukuNqanda ukuDumba

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Ucaphulo

USDA: FoodData Central. Utamatisi, obomvu, ovuthiweyo, oluhlaza, umyinge wonyaka wonke.

Collins, EJ, Bowyer, C., Tsouza, A., & Chopra, M. (2022). Iitumato: Uphononongo olubanzi lweeMpembelelo zeMpilo eziDityanisiweyo zeetumato kunye nezinto ezinokuchaphazela ukulinywa kwazo. Ibhayoloji, 11(2), 239. doi.org/10.3390/biology11020239

Ingoma, B., Liu, K., Gao, Y., Zhao, L., Fang, H., Li, Y., Pei, L., & Xu, Y. (2017). I-Lycopene kunye nomngcipheko wezifo zentliziyo: uhlalutyo lwe-meta lwezifundo zokujonga. Isondlo semolekyuli kunye nophando lokutya, 61 (9), 10.1002/mnfr.201601009. doi.org/10.1002/mnfr.201601009

Na X, Xi M, Zhou Y, et al. Umbutho we-sodium yokutya, i-potassium, i-sodium / i-potassium, kunye netyuwa enenjongo kunye nokusebenza kwengqondo kwengqondo phakathi kwabantu abadala e-China: isifundo seqela elilindelekileyo. (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). Umbutho weSerum Antioxidant Vitamins kunye neCarotenoids NgeSifo se-Alzheimer kunye ne-All-Cause Dementia phakathi kwabantu abadala base-US. I-Neurology, i-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). Ukusetyenziswa kwe-tomato esetyenzisiweyo kunye nekrwada kunye nomngcipheko womhlaza we-prostate: uphononongo olucwangcisiweyo kunye ne-dose-response meta-analysis. Umhlaza weProstate kunye nezifo ze-Prostate, i-21 (3), i-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). Imiphumo yejusi yetamatato kwi-infertility yamadoda. Ijenali yaseAsia Pacific yesondlo seklinikhi, i-26 (1), i-65-71. doi.org/10.6133/apjcn.102015.17

Quagliani, D., & Felt-Gunderson, P. (2016). Ukuvala i-Gap ye-Fiber ye-Fiber yaseMelika: izicwangciso zoNxibelelwano ezivela kwiNtlanganiso yokutya kunye neFiber. Ijenali yaseMelika yeyeza lokuphila, i-11 (1), i-80-85. doi.org/10.1177/1559827615588079