Utamatisi, I-Superfood Engasuliwe

Kushicilelwe: Mashi 30, 2025 11:42:57 UTC
Igcine ukubuyekezwa: Januwari 5, 2026 09:09:16 UTC

Utamatisi awuyona nje intandokazi yasekhishini. Ziwumthombo omkhulu we-lycopene, i-antioxidant esiza ukwehlisa isifo senhliziyo nezingozi zomdlavuza. Njengesithelo esivela eNingizimu Melika, utamatisi uvame ukusetshenziswa njengemifino. Amanzi, anokuqukethwe kwamanzi angama-95%, nama-calories aphansi, anama-calories angu-18 kuphela ngamagremu angu-100. Zicebile ku-vitamin C, i-fiber, nama-antioxidants. Ukuzifaka ekudleni kwakho kungathuthukisa impilo yakho.

Leli khasi lihunyushwe ngomshini lisuka esiNgisini ukuze lenze lifinyeleleke kubantu abaningi ngangokunokwenzeka. Ngeshwa, ukuhumusha ngomshini akukabi ubuchwepheshe obuphelele, ngakho-ke amaphutha angenzeka. Uma uthanda, ungabuka inguqulo yokuqala yesiNgisi lapha:

Tomatoes, the Unsung Superfood

Utamatisi obomvu omusha onezivini eziluhlaza uhlelwe etafuleni lokhuni lasemaphandleni ekukhanyeni kwefasitela okuthambile kwemvelo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Utamatisi ulungele impilo yakho iyonke. Utamatisi ophakathi nendawo unikeza cishe u-35% wevithamini C oyidingayo nsuku zonke kanye namagremu angu-1.5 e-fiber. Lokhu kusiza ekugayweni kokudla futhi kugcina amasosha omzimba wakho eqinile.

I-Lycopene, etholakala kakhulu esikhumbeni, imuncwa kalula uma utamatisi ucutshungulwa, njengaku-ketchup noma ku-tomato paste. Lokhu kwenza utamatisi ube yingxenye ebalulekile yokudla okunempilo. Ukulungele ukufunda ukuthi utamatisi ungathuthukisa kanjani impilo yakho? Ake sihlole!

Okuthathwayo Okubalulekile

Utamatisi ungumthombo ophambili we-lycopene ekudleni, i-antioxidant ebalulekile yokunciphisa ingozi yenhliziyo nomdlavuza.
Njengoba zinamanzi angu-95% kanye namakhalori angu-18 kuphela kumagremu ayi-100, ziyamanzisa futhi ziphansi ngamakhalori.
Ukumuncwa kwe-Lycopene kuyanda uma kudliwa namafutha, okwenza izinzuzo zayo zempilo zibe ngcono.
Utamatisi unikeza inani elikhulu levithamini C, okusekela ukunwebeka kwesikhumba, futhi kusiza ukusebenza kahle kwamasosha omzimba.
Imikhiqizo esekelwe kutamatisi efana ne-ketchup inegalelo elingaphezu kwama-80% ekudleni kwabantu baseMelika okuqukethe i-lycopene.

Isingeniso se-Nutritional Powerhouse: Utamatisi

Utamatisi uvela eNingizimu Melika futhi unomlando omude wotamatisi. Kwakucatshangwa ukuthi unobuthi eYurophu. Manje, uwukudla okumnandi okuthandwa emhlabeni wonke. Ungowomndeni we-nightshade futhi usuyingxenye ebalulekile yokudla kwethu.

Utamatisi ugcwele izakhamzimba ezifana ne-vitamin C, i-potassium, kanye ne-fiber. Utamatisi ophakathi unama-calories angu-22 kuphela, i-fiber engu-1.5g, kanye ne-potassium engu-292mg. Futhi unamanzi amaningi, okusiza ekugayweni kokudla kanye nokuhlala unamanzi.

I-Vitamin C: 35% inani lansuku zonke
I-Vitamin K: Izidingo zansuku zonke eziyi-18% zempilo yamathambo
I-Lycopene: I-Antioxidant ehlotshaniswa nezinzuzo zenhliziyo nesikhumba
I-sodium ephansi (6mg) namafutha (0.2g) ekudleni okulinganiselayo

Utamatisi uza ngemibala nobukhulu obuhlukahlukene, njenge-cherry ne-beefsteak. Umbala ngamunye unezakhamzimba zawo. Ungadliwa ungaphekiwe, uphekiwe, noma usoso. Lokhu kwenza kube lula ukuwengeza kunoma yisiphi isidlo.

Iphrofayili Emangalisayo Yokudla Okunomsoco Katamatisi

Utamatisi awugcini nje ngokuba yinto emnandi ekudleni—uyisikhungo sokudla esinempilo. Njengoba unamanzi angu-95%, uyakusiza ukuthi uhlale unamanzi futhi usize ekugayweni kokudla. Unama-calories angu-18 kuphela ngamagremu ayi-100 kodwa uqukethe izakhamzimba eziningi.

Amavithamini katamatisi atholakala ngobuningi kukho konke ukulunywa. Agcwele i-vitamin C, eqinisa amasosha omzimba, kanye ne-vitamin K1 yempilo yamathambo. Ane-folate yokusekela ukusebenza kwamaseli. Lezi zakhamzimba zihlangabezana nezidingo zomzimba wakho ngaphandle kokufaka amakhalori amaningi kakhulu.

Amaminerali kutamatisi ahlanganisa i-potassium, ebalulekile ekusebenzeni kwenhliziyo nemisipha, kanye nenani elincane le-manganese ne-phosphorus.
I-fibre yokudla (1.2g ngamagremu ayi-100) isiza ukugcina ukugaya ukudla kubushelelezi futhi kukwenze uzizwe usuthi.

Ubuningi bezakhamzimba bukatamatisi yiwona mandla awo amakhulu. Banamanzi amaningi namavithamini/amaminerali amaningi anamakhalori ambalwa. Lokhu kubenza bafaneleke kulabo abafuna ukudla izakhamzimba eziningi ngaphandle kokudla okwengeziwe. Kungakhathaliseki ukuthi ziluhlaza noma ziphekiwe, ziyindlela elula yokwengeza izakhamzimba eziqinisa impilo kunoma yisiphi isidlo.

I-Lycopene: I-Antioxidant Eyinhloko Kumatamatisi

I-Lycopene iyi-pigment ebomvu kumatamatisi. Iyi-antioxidant enamandla elwa nama-free radicals ayingozi. Lokhu kusiza ekunciphiseni ukucindezeleka kwe-oxidative, okuhlobene nezifo ezingamahlalakhona.

Imikhiqizo katamatisi ecutshunguliwe njengesoso, i-paste, kanye ne-ketchup ine-lycopene etholakala kakhulu emzimbeni kunotamatisi oluhlaza. Lokhu kuyenza ibe yingxenye ebalulekile yokudla kwaseNtshonalanga.

Utamatisi ophekiwe ungcono ekumuncweni kwe-lycopene. Ukushisa kuyaphula izindonga zamaseli, kukhulule lesi sakhi esiningi. Ucwaningo oluvela eDüsseldorf lubonisa ukuthi utamatisi ophekiwe une-lycopene ephindwe kabili kunengaphekiwe.

Ukwengeza amafutha afana namafutha omnqumo ngesikhathi sokupheka kukhulisa ukumuncwa kwawo kuze kube kane. Lokhu kuqinisekisa ukuthi umzimba wakho usebenzisa i-lycopene kahle.

Roast noma upheke utamatisi ngamafutha omnqumo ukuze uthole izinzuzo ze-lycopene.
Khetha isosi ye-marinara noma i-tomato paste ukuze uthole i-lycopene egxilile.
Hlanganisa utamatisi no-avokhado noma ushizi ukuze uthuthukise ukumuncwa kwezakhamzimba.

Izifundo zibonisa ukuthi i-lycopene inganciphisa ingozi yomdlavuza we-prostate ngamaphesenti angama-35 uma isetshenziswa njalo ngomkhiqizo katamatisi. Iphinde isekele impilo yenhliziyo ngokuthuthukisa ibhalansi ye-cholesterol. Ngokulungisa indlela olungisa ngayo utamatisi, ungawandisa lawa manzuzo.

Izinzuzo Zempilo Yenhliziyo Zokusetshenziswa Kwamatamatisi Okuvamile

Utamatisi muhle kakhulu empilweni yenhliziyo ngenxa ye-lycopene, i-potassium, kanye ne-fiber. Ukudla utamatisi njalo kusiza ngezinzuzo zenhliziyo nemithambo yegazi. Kuhlasela umfutho wegazi ophezulu kanye ne-cholesterol.

Izifundo zibonisa ukuthi i-lycopene inganciphisa i-cholesterol embi futhi ithuthukise ukusebenza kwemithambo yegazi. Lokhu kunciphisa ingozi yokuhlaselwa yinhliziyo kanye nohlangothi.

Ucwaningo olwenziwe kubantu abangu-7,056 luthole ukuthi ukudla utamatisi ongaphezu kuka-110g nsuku zonke kwehlisa umfutho wegazi ophezulu ngo-36%. Izithako ze-Lycopene zinganciphisa umfutho wegazi we-systolic ngo-5.66 mmHg.

Ukudla utamatisi omningi kunciphisa ne-cholesterol ye-LDL. Abesifazane abadla izinkonzo ezingaphezu kweziyi-10 ngesonto babona i-LDL ephansi kanye ne-triglycerides. Abaphuza ujusi katamatisi babene-cholesterol ephansi kanye ne-adiponectin evikela inhliziyo ephezulu.

Imiphumela ebalulekile evela emazingeni okusetshenziswa:

Ngaphansi kuka-44g/ngosuku: ingozi ephezulu kakhulu yomfutho wegazi ophakeme
44–82g/ngosuku: ukunciphisa okumaphakathi
82–110g/ngosuku: ukuthuthukiswa okwengeziwe
Ngaphezu kuka-110g ngosuku: ingozi yomfutho wegazi ophakeme ngo-36%

Ngisho nezinguquko ezincane zingasiza. I-EFSA igunyaze i-extract katamatisi yokusekela umsebenzi ojwayelekile wama-platelet. Ukuze uthole impilo yenhliziyo engcono kakhulu, yidla ukudla okunothe ngotamatisi nsuku zonke. Lokhu kunganciphisa i-cholesterol kanye nomfutho wegazi, kwenze inhliziyo yakho ibe nempilo enhle.

Utamatisi osikiwe, osikiwe, nophelele ngejusi kanye ne-pulp esimweni sempilo esaphila. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuvimbela Utamatisi Nomdlavuza

Utamatisi ungasiza ekunciphiseni ingozi yomdlavuza ngezakhamzimba zawo ezikhethekile. I-Lycopene, i-antioxidant enamandla kumatamatisi, ihlotshaniswa nomdlavuza wendlala kanye nokuvimbela umdlavuza. Izifundo zibonisa ukuthi amadoda adle ukudla okusekelwe kumatamatisi amaningi ayenengozi ephansi efinyelela ku-40% yomdlavuza wendlala, ngokusho kwedatha ye-NIH evela ezifundweni ezingu-72.

Ukuvikelwa kwe-Lycopene okulwa nama-antioxidant kulwa nama-free radicals alimaza ukuvikelwa kwamangqamuzana. Utamatisi nawo unezakhi zokulwa nokuvuvukala ezingase zinciphise ukukhula kwesimila ngokugcina amangqamuzana ephilile. Ucwaningo lwango-2002 lwathola ukuthi ukudla i-lycopene eningi kuhlotshaniswa nengozi ephansi ngo-30% yomdlavuza womlomo nowemiphunga.

Ukudla okunezitamatisi eziningi kunciphisa ingozi yomdlavuza wendlala ngo-19%, ngokwe-meta-analysis yezifundo ezingu-21.
Izifundo zelebhu zibonisa ukuthi izingcezu zikatamatisi ziyalibazisa ukuqhubeka kwesimila kumamodeli egundane.
Ukudla ama-5-7 mg e-lycopene nsuku zonke (cishe ama-servings amabili katamatisi ophekiwe) kuhambisana nezinzuzo ezinhle kakhulu zokuvimbela umdlavuza.

Akukho ukudla okukodwa okungayelapha umdlavuza, kodwa izakhamzimba zikatamatisi zingasiza uma kuyingxenye yokudla okusekelwe ezitshalweni. Ukudla utamatisi onamafutha anempilo njengamafutha omnqumo kukhulisa ukumuncwa kwe-lycopene. Gwema inyama ecutshunguliwe kanye noshukela omningi, njengoba kungaqeda lezi zinzuzo. Njengoba amacala omdlavuza emhlabeni jikelele kulindeleke ukuthi akhuphuke, ukukhetha ukudla okunothe ngotamatisi kungaba yindlela elula yokuthuthukisa impilo yesikhathi eside.

Indlela Utamatisi Osekela Ngayo Impilo Yesikhumba Nokulwa Nokuguga

Utamatisi awugcini nje ngokuba yinto efakwe esaladini. Ugcwele i-lycopene ne-vitamin C, evikela futhi ivuselele isikhumba sakho. Ukudla utamatisi njalo kuqinisa i-collagen, iphrotheni egcina isikhumba sakho siqinile futhi inciphise imibimbi. Utamatisi uqukethe i-vitamin C eningi, ebalulekile ku-collagen.

Ucwaningo lwango-2006 luthole ukuthi ukudla i-tomato paste namafutha omnqumo nsuku zonke amasonto ayi-10 kunciphisa ukuzwela kwe-UV ngo-40%. I-Lycopene isebenza njengesithako sokuvikela ilanga sangaphakathi, ivikela amangqamuzana esikhumba ekulimaleni kwelanga. Iphinde ilwe nama-free radicals abangela ukuguga kusenesikhathi. Utamatisi unamavithamini e-B afana ne-B-1 ne-B-3, asiza ukugcina isikhumba simanzi futhi anganciphisa amabala okuguga. I-Potassium kumatamatisi igcina isikhumba simanzi, ivimbela ukoma okubonakala kulabo abane-dermatitis.

Ukwanda kwe-collagen: I-Vitamin C kumatamatisi iqinisa ukuqina kwesikhumba.
Ukuvikela i-UV: I-Lycopene inciphisa ingozi yokushiswa yilanga uma idliwa namafutha anempilo njengamafutha omnqumo.
Ingxube yokulwa nokuguga: Ama-antioxidants anciphisa ukwakheka kwemibimbi futhi athuthukise ithoni yesikhumba.

Ukuze unakekele ukuguga, zama imaski yobuso ye-DIY enotamatisi oxutshwe noma uwafake ekudleni nsuku zonke. Nakuba iningi lizuza, abanye bangase babe nokubomvu noma ukulunywa ngenxa ye-asidi. Ukuhlanganisa ukudla utamatisi ne-sunscreen kunikeza isivikelo se-UV esiphindwe kabili. Kungakhathaliseki ukuthi kudliwa kungavuthiwe, kuphekiwe, noma kuhlanganiswe nemaski, izakhamzimba zikatamatisi zondla isikhumba kusukela ngaphakathi kuya ngaphandle.

Izinzuzo Zempilo Yokugaya Ukudla Utamatisi

Utamatisi usiza empilweni yokugaya ukudla ngenxa yefayibha yawo. Utamatisi ophakathi une-fiber engamagremu angu-1.5. Iningi lalo liyifayibha enganyibiliki, njenge-hemicellulose ne-cellulose.

Lolu hlobo lwefayibha lwenza indle ibe nzima kakhulu. Lusiza ekuthuthweni njalo futhi luvimbele ukuqunjelwa. Ingxenye esele yefayibha yondla amabhaktheriya amahle emathunjini, okuthuthukisa impilo yamathumbu.

Ucwaningo lubonisa ukuthi utamatisi ulungele amathumbu. Ucwaningo e-Ohio State University luthole ukuthi impuphu katamatisi yandisa amabhaktheriya amahle amathumbu ezingulubeni ezincane. Lokhu kusikisela ukuthi utamatisi ungasiza ekudaleni indawo enempilo yamathumbu.

Yidla utamatisi uluhlaza noma uphekiwe ukuze uthole i-fiber enganyibiliki kanye ne-prebiotics.
Zihlanganise nokudla okucebile ngama-probiotic njenge-yogurt ukuze uthole izinzuzo ezengeziwe zamathumbu.
I-fibre katamatisi iyasiza nasekugayweni kokudla kwabaningi, kodwa labo abane-acid reflux kufanele baqaphele ukudla kwabo.

Ukwengeza utamatisi ekudleni kwakho kuyindlela elula yokusekela impilo yokugaya ukudla. I-fiber yabo isebenza nokugaya ukudla kwemvelo komzimba wakho. Jabulela ngamasaladi, ama-salsa, noma izitsha ezibhakiwe ukuze ugcine ukugaya ukudla kubushelelezi ngaphandle kokulahlekelwa ukunambitheka.

Utamatisi Wokulawula Isisindo kanye Nempilo Yokugaya Ukudla

Utamatisi muhle kakhulu ekulawuleni isisindo. Unamakhalori angu-18 kuphela ku-100g. Ugcwele izakhamzimba kodwa unamakhalori aphansi. Lokhu kuwenza anelise kakhulu.

I-fibre namanzi kutamatisi kukusiza uzizwe usuthi isikhathi eside. Lokhu kungasiza ekulawuleni indlala. Ucwaningo luphinde luveze ukuthi utamatisi ungasiza ekushiseni amafutha nasekukhipheni ubuthi emzimbeni.

Ucwaningo olwenziwe ezinganeni ezingu-61 ezikhuluphele lubonise ukuthi utamatisi ungasiza kakhulu. Izingane eziphuze ujusi katamatisi zehle ngo-4kg ngaphezu kwezinye. Zazinempilo engcono yesibindi futhi zinokuvuvukala okuncane.

Lokhu kukhombisa ukuthi utamatisi ungathuthukisa indlela umzimba osebenza ngayo futhi usize ekufinyeleleni imigomo yesisindo.

Utamatisi we-cherry uqukethe amakhalori angu-31 nge-1/2 yendebe, okwenza kube ukudla okunamakhalori aphansi.
Okuqukethwe kwefayibha katamatisi kusiza ukusutha, kunciphise ukudla ngokweqile.
Ukwengezwa kwejusi likatamatisi kuhlotshaniswa nokuncipha kokuvuvukala kanye nokuthuthukiswa kwe-metabolism ezifundweni.

Faka utamatisi ekudleni kwakho ukuze uthole impilo engcono ye-metabolism. Bakugcina usuthi futhi behambisana kahle nezinhlelo zokulawula isisindo. Utamatisi uqinisa i-metabolism futhi unikeza amavithamini abalulekile, okukusiza ukuthi ufinyelele imigomo yakho yesisindo.

Gxumisa utamatisi obomvu ngemifino eluhlaza ngaphansi kokukhanya okuthambile okufudumele endaweni ezolile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Impilo Yamehlo kanye Nezinzuzo Zokubona Ezivela Kutamatisi

Utamatisi ulungele amehlo akho ngoba une-lutein ne-zeaxanthin. Lezi zakhamzimba zisiza ekuvikeleni i-retina. Zivimba nokukhanya okuluhlaza okwesibhakabhaka okuyingozi futhi zilwa nomonakalo we-oxidative ongabangela ukulahlekelwa umbono.

Izifundo zibonisa ukuthi ukudla utamatisi njalo kunganciphisa ingozi yokuwohloka kwe-macular okuhlobene nokuguga. Lena yimbangela ehamba phambili yobumpumputhe kubantu abadala. Kunganciphisa ingozi efinyelela ku-35%.

I-Lutein ne-zeaxanthin zilwa nama-free radical futhi zinciphisa ukuvuvukala kwamehlo. Zihlotshaniswa nengozi ephansi ngo-25% yezinkinga zokubona ezihlobene nokuguga. Lezi zinhlanganisela zisiza futhi ekunciphiseni ukucindezeleka kwamehlo okuvela ezikrinini, okungabangela ikhanda elibuhlungu nokukhathala.

Utamatisi ungumthombo wevithamini A, obalulekile ekugcineni umbono ucacile.
I-Vitamin C kumatamatisi inciphisa ingozi ye-cataract ngo-30% ngokuqinisa izicubu zamehlo.
Uma kuhlanganiswa namanye ama-carotenoid, i-lutein ne-zeaxanthin kukhulisa amandla e-antioxidant ngaphezu kwemiphumela yomuntu ngamunye.

Utamatisi ophekiwe une-lycopene eningi, kodwa uma uluhlaza noma uphekiwe, ulungele amehlo akho. Ukwengeza utamatisi kumasaladi, amasosi, noma ukudla okulula kungasiza impilo yamehlo akho. Vikela umbono wakho ngokwemvelo ngalokhu kwengeza okulula, okucebile ngezakhamzimba ekudleni.

Izindlela Ezihlukene Zokufaka Utamatisi Owengeziwe Ekudleni Kwakho

Utamatisi usetshenziswa ngezindlela eziningi ekhishini, wengeza ukunambitheka kanye nokudla okunempilo ekudleni. Wasebenzise kuma-omelet noma ku-avocado toast ukuze uthole i-vitamin C. Ngesikhathi sasemini, zama amasaladi e-caprese noma i-salsa eyenziwe ekhaya yama-tacos. Ngesikhathi sakusihlwa, wosa ku-pasta noma kuma-sandwich.

Gcina utamatisi ukuze uwujabulele unyaka wonke. Faka utamatisi ophelele noma oqoshiwe efrijini ukuze uthole amasobho. Womise ukuze uthole ama-chips noma amasoso ahlafunwayo. Isosi katamatisi ekheniwe ilungele ubusuku obubandayo. Utamatisi we-cherry umnandi njengokudla okulula, ofakwe usawoti omncane noma onama-herbs.

Hlanganisa nama-smoothie ukuze uthole iphunga elimnandi
I-bruschetta ephezulu ene-basil entsha negalikhi
I-roast negalikhi ukuze kube yi-topper ye-pasta
Faka ungqimba kuma-frittata noma ama-quiches
Hlanganisa namasaladi e-tuna noma enkukhu
Grill bese ukhonza ne-mozzarella ukuze uthole i-appetizer esheshayo

Ukupheka notamatisi kuveza okuhle kakhulu. Hlanganisa namafutha omnqumo ukuze umunce i-lycopene kangcono. Zama i-Turkish ezme noma i-Spanish gazpacho ukuze uthole ukunambitheka okuhlukile. Ngisho notamatisi oswidiwe wengeza ubumnandi kumasaladi. Kunezindlela ezingenamkhawulo zokujabulela ukunambitheka kwawo okucebile.

Ukuvala utamatisi obomvu ovuthiwe namazolo endaweni yasengadini ekhanyiswe yilanga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinto Ezingaba Khona Ezikhathazayo: Ukungezwani Nokuzwela Kukatamatisi

Utamatisi ugcwele izakhamzimba, kodwa abanye abantu bangase babe nokusabela okubi. Ukungezwani notamatisi akuvamile kodwa kungabangela izinkinga zesimiso somzimba, ikakhulukazi kulabo abanokungezwani nokhula lwempova. Lezi zinkinga zivame ukuholela ekulumeni komlomo noma ekuqineni komphimbo.

Abantu abanokuzwela kwe-nightshade bangase basabele ekudleni okufana ne-eggplant noma upelepele. I-asidi katamatisi ingenza i-acid reflux ibe yimbi kakhulu kwabanye. Izimpawu zokuzwela kokudla zifaka phakathi ubuhlungu besisu noma ukuqubuka kwesikhumba, okuhlukile kokungezwani komzimba kwangempela.

I-Oral allergy syndrome: Umlomo obuhlungu noma ovuvukile
Ukuzwela kwe-Nightshade: Ubuhlungu noma ukuvuvukala kwamalunga
Ukubuyela emuva kwe-asidi: Ukushisa kwenhliziyo noma ukungagayi kahle ukudla

Uma ubona izimpawu, bona udokotela wezifo zokungezwani komzimba ukuze ahlolwe. Labo abane-latex allergies nabo bangase basabele. Nakuba ukungezwani komzimba notamatisi kuthinta u-1.7-9.3% kwabanye, izimo eziningi zincane. Zama utamatisi one-asidi ephansi noma ophekiwe ukuze unciphise ukucasuka. Thola njalo iseluleko sezokwelapha uma usabela kakhulu.

Utamatisi Ongokwemvelo vs. Ovamile: Ingabe Ukhona Umehluko Wokudla Okunomsoco?

Ukukhetha phakathi kotamatisi wemvelo nowendabuko kungaphezu nje kokunambitha. Ucwaningo luphakamisa ukuthi utamatisi wemvelo ungase ube nezakhamzimba ezengeziwe. Ucwaningo olwenziwe yi-University of Barcelona luthole ukuthi utamatisi wemvelo we-Daniela wawunezakhi ze-phenolic ezingu-34. Lezi zakhi ziyasiza ekulweni nezifo futhi zivame ukutholakala ngobuningi obukhulu kutamatisi wemvelo.

Izibulala-zinambuzane: Ukulima okungokwemvelo kwenqabela izibulala-zinambuzane zokwenziwa, kuyilapho izinhlelo ezivamile zivumela ukusetshenziswa kwazo.
Okuqukethwe kwezakhamzimba: Izindlela ze-organic zingase zithuthukise ama-polyphenols kanye ne-vitamin C ngenxa yokuphathwa kwenhlabathi yemvelo.
Ezolimo ezisimeme: Imikhuba yemvelo igxila empilweni yenhlabathi ngomquba kanye nokushintshaniswa kwezitshalo, okunciphisa umthelela emvelweni.

Ukulima okuvamile kusebenzisa igesi ye-ethylene yokwenziwa ukusheshisa ukuvuthwa, okungashintsha ukunambitheka. Utamatisi otholakala endaweni, noma ngabe awukhiqizwe ngendlela yemvelo, ungase unambitheke kangcono ngoba uvuthwa ngokwemvelo. Uma izindleko ziyinkinga, ukuthenga ngesikhathi sonyaka noma ukuzitshala ngokwakho kuyindlela enhle.

Utamatisi wemvelo oqinisekiswe yi-USDA kumele ulandele izindinganiso eziqinile, okuhlanganisa nokungabikho komanyolo wokwenziwa. Nakuba zombili izinhlobo zinomsoco, izinketho zemvelo zisekela ezolimo eziqhubekayo kanye nokunciphisa ukuchayeka kwezibulala-zinambuzane. Cabanga ngalokho okubaluleke kakhulu kuwe: impilo, ukunambitheka, noma indawo lapho unquma.

Isitshalo sikatamatisi we-organic esinezithelo ezibomvu ezigqamile siqhathanisa nesitshalo esivamile esibuthuntu endaweni ehlukene. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isiphetho: Ukwenza Utamatisi Ube Ingxenye Ejwayelekile Yokudla Kwakho Okunempilo

Utamatisi ugcwele izakhamzimba, okwenza ube muhle kakhulu ekudleni okunempilo. Usiza ekuvikeleni inhliziyo yakho futhi ulwe nomdlavuza. Njengoba utamatisi ophakathi unama-calories angu-22 kuphela, ulungele ukudla kwansuku zonke.

Utamatisi ugcwele i-lycopene, i-potassium, kanye ne-fiber. Lezi zakhamzimba zikusiza ukuthi uhlale uphilile. Ukuzidla zingaphekiwe kumasaladi noma ziphekwe kuma-sauce kuyisinyathelo esihlakaniphile.

Izifundo zibonisa ukuthi ukupheka utamatisi kwandisa i-lycopene yawo. Lokhu kusiza ukwehlisa izingozi zesifo senhliziyo. Utamatisi une-potassium efana nobhanana, okusiza ekucindezelekeni kwegazi. I-fiber yawo isiza ekugayweni kokudla futhi isiza ekulawuleni isisindo.

Jabulela utamatisi onamabele aphelele noma amaprotheni angenamafutha ukuze uthole ukudla okulinganiselayo. Angabizi futhi ayatholakala unyaka wonke. Khetha utamatisi wemvelo ukuze ugweme izibulala-zinambuzane, kodwa nowodwa ongewona owemvelo nawo unempilo.

Utamatisi uyinto ebalulekile ekudleni okunempilo. Unama-calories aphansi kodwa unama-antioxidants amaningi. Wasebenzise kumasangweji noma esobho ukuze uthuthukise impilo yakho. Ukwengeza utamatisi ekudleni kwakho kungenza umehluko omkhulu enhlalakahleni yakho.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso: