Kodi Msuzi Wa Phwetekere Ndi Wabwino kwa Inu? Ubwino ndi Kutsika

Zamkati

• Wopatsa thanzi kwambiri
• Pamwamba mu Antioxidants
• Mutha Kuchepetsa Matenda Aakulu
• Itha Kukweza Zinthu Zowopsa Zokhudza Matenda a Mtima
• Mutha Kuteteza Kansa Ina
• Zowonongeka
• Kodi Muyenera Kumwa Msuzi Wa Phwetekere?
• Momwe Mungapangire Madzi Anu A Phwetekere
• Mfundo Yofunika Kwambiri

Msuzi wa phwetekere ndi chakumwa chodziwika bwino chomwe chimapatsa mavitamini, michere, ndi ma antioxidants (1) osiyanasiyana.

Ndiwolemera kwambiri mu lycopene, antioxidant wamphamvu wokhala ndi maubwino ochititsa chidwi azaumoyo.

Komabe, ena amakhulupirira kuti madzi a phwetekere sangakhale athanzi ngati tomato wathunthu chifukwa cha kuchuluka kwa sodium komwe kumapezeka m'mitundu ina.

Nkhaniyi ikufotokoza zaubwino wathanzi komanso kuchepa kwa msuzi wa phwetekere.

Wopatsa thanzi kwambiri

Msuzi wa phwetekere ndi chakumwa chotchuka, chopangidwa kuchokera ku msuzi wa tomato watsopano.

Ngakhale mutha kugula msuzi wa phwetekere, zinthu zambiri zotchuka - monga V8 - zimaphatikiza ndi msuzi wa masamba ena monga udzu winawake, kaloti, ndi beets.

Nayi chidziwitso chazakudya cha 1 chikho (240 ml) cha 100% cha msuzi wa phwetekere ():

• Ma calories: 41
• Mapuloteni: 2 magalamu
• CHIKWANGWANI: 2 magalamu
• Vitamini A: 22% ya Daily Value (DV)
• Vitamini C: 74% ya DV
• Vitamini K: 7% ya DV
• Thiamine (vitamini B1): 8% ya DV
• Niacin (vitamini B3): 8% ya DV
• Pyridoxine (vitamini B6): 13% ya DV
• Folate (vitamini B9): 12% ya DV
• Mankhwala enaake a: 7% ya DV
• Potaziyamu: 16% ya DV
• Mkuwa: 7% ya DV
• Manganese: 9% ya DV

Monga mukuwonera, madzi a phwetekere ndiopatsa thanzi kwambiri ndipo amakhala ndi mavitamini ndi michere yambiri.

Mwachitsanzo, kumwa chikho chimodzi (240 ml) cha msuzi wa phwetekere kumakhudza zosowa zanu za tsiku ndi tsiku za vitamini C ndipo amakwaniritsa 22% ya vitamini A yanu monga alpha- ndi beta-carotenoids.

Carotenoids ndi mitundu ya pigments yomwe imasandulika vitamini A mthupi lanu ().

Vitamini uyu ndiwofunikira pakuwona bwino ndi kukonza minofu.

Ma carotenoid otere samangotembenuzidwa kukhala vitamini A komanso amakhala ngati ma antioxidants, oteteza maselo anu kuti asawonongeke ndimamolekyulu osakhazikika otchedwa ma radicals aulere.

Kuwonongeka kwakanthawi kwaulere kumalumikizidwa ndi zovuta zamatenda ngati matenda amtima ndipo amakhulupirira kuti kumathandizira kukalamba (,).

Kuphatikiza apo, msuzi wa phwetekere umadzaza ndi magnesium ndi potaziyamu - michere iwiri yofunikira pa thanzi la mtima (,).

Ndiwonso gwero labwino kwambiri la mavitamini a B, kuphatikiza folate ndi vitamini B6, zomwe ndizofunikira pamatenda anu komanso ntchito zina zambiri (, 9).

Madzi a phwetekere ali ndi mavitamini ndi michere yambiri yomwe ndi yofunikira pa thanzi lanu, kuphatikiza vitamini C, vitamini A, vitamini B, potaziyamu, ndi magnesium.

Pamwamba mu Antioxidants

Madzi a phwetekere ndi gwero lokhazikika la ma antioxidants amphamvu ngati lycopene, mtundu wa carotenoid pigment womwe umalumikizidwa ndi maubwino osangalatsa azaumoyo.

M'malo mwake, aku America amatenga 80% yama lycopene awo kuchokera ku tomato ndi zinthu monga madzi a phwetekere ().

Lycopene amateteza maselo anu kuti asawonongeke kwambiri, potero amachepetsa kutupa mthupi lanu (11).

Kafukufuku wochuluka wasonyeza kuti kumwa madzi a phwetekere olemera kwambiri otchedwa lycopene kumakhudza thanzi lanu - makamaka pochepetsa kutupa.

Mwachitsanzo, kafukufuku wa miyezi iwiri mwa amayi 30 adapeza kuti omwe amamwa makapu 1.2 (280 ml) a madzi a phwetekere tsiku lililonse - okhala ndi 32.5 mg ya lycopene - adachepetsa kwambiri m'magazi am'mapuloteni otupa otchedwa adipokines.

Kuphatikiza apo, azimayiwo adakumana ndi kuwonjezeka kwakukulu kwa magazi a lycopene ndikuchepetsa kwakukulu kwa cholesterol ndi chiuno chozungulira (12).

Kafukufuku wina mwa amayi 106 onenepa kwambiri adazindikira kuti kumwa makapu 1.4 (330 ml) a madzi a phwetekere tsiku lililonse kwa masiku 20 kumachepetsa kwambiri zotupa, monga interleukin 8 (IL-8) ndi chotupa necrosis factor alpha (TNF-α), poyerekeza ndi gulu lolamulira (13).

Kuphatikiza apo, kafukufuku wamasabata 5 mwa anthu 15 adawonetsa kuti ophunzira omwe amamwa makapu a 0.6 (150 ml) a madzi a phwetekere patsiku - ofanana ndi 15 mg wa lycopene - adachepetsa kwambiri ma seramu a 8-Oxo-2'-deoxyguanosine (8 -oxodG) mutatha kuchita masewera olimbitsa thupi ().

8-oxodG ndichizindikiro cha kuwonongeka kwa DNA komwe kumachitika chifukwa cha zopitilira muyeso zaulere. Mkulu wa chikhomo ichi walumikizidwa ndi matenda osachiritsika, monga khansa ya m'mawere ndi matenda amtima ().

Kupatula pa lycopene, msuzi wa phwetekere ndiwonso wabwino kwambiri wa vitamini C ndi beta-carotene - ma antioxidants ena awiri okhala ndi mphamvu zotsutsana ndi zotupa (,).

Madzi a phwetekere ndi gwero la lycopene, antioxidant yomwe yawonetsedwa kuti ichepetsa kutupa m'maphunziro ambiri. Mulinso ma antioxidants amphamvu vitamini C ndi beta-carotene.

Mutha Kuchepetsa Matenda Aakulu

Kafukufuku wasonyeza kuti zakudya zopangidwa ndi tomato ndi tomato monga madzi a phwetekere zitha kuchepetsa chiopsezo cha matenda ena osachiritsika.

Itha Kukweza Zinthu Zowopsa Zokhudza Matenda a Mtima

Tomato wakhala akugwirizanitsidwa ndi thanzi labwino la mtima.

Amakhala ndi ma antioxidants amphamvu, monga lycopene ndi beta-carotene, omwe amathandiza kuchepetsa matenda omwe amabwera chifukwa cha kuthamanga kwa magazi, kuthamanga kwa cholesterol, komanso kuchuluka kwamafuta m'mitsempha yanu (atherosclerosis).

Kuwunikiranso kuphatikiza anthu a 584 adazindikira kuti omwe adadya zakudya zopangidwa ndi tomato ndi phwetekere adachepetsa kwambiri matenda amtima poyerekeza ndi omwe samadya tomato ().

Kuwunikanso kwina kwamaphunziro a 13 kwapeza kuti lycopene yochokera kuzinthu zopangidwa ndi phwetekere zomwe zimamwa muyezo wopitilira 25 mg patsiku zimatsitsa "cholesterol" choyipa cha LDL pafupifupi 10% ndikuchepetsa kwambiri kuthamanga kwa magazi (19).

Kuti muwone, chikho chimodzi (240 ml) cha madzi a phwetekere chimapatsa pafupifupi 22 mg ya lycopene (20).

Kuphatikiza apo, kuwunikanso maphunziro a 21 okhudzana ndi kuwonjezera ndi zinthu za phwetekere zomwe zimachepetsa kwambiri "cholesterol" choyipa cha LDL, chikhomo chotupa IL-6, ndikuwongolera kosangalatsa kwa magazi (21).

Mutha Kuteteza Kansa Ina

Chifukwa cha michere yake yopatsa thanzi komanso ma antioxidants, madzi a phwetekere awonetsedwa kuti ali ndi zotsatirapo za anticancer m'maphunziro angapo.

Kuwunikanso kwamaphunziro a 24 komwe kumakhudzana ndi kudya kwambiri tomato ndi mankhwala a phwetekere omwe ali ndi chiopsezo chocheperako kwambiri cha khansa ya prostate ().

Pakafukufuku woyesa-chubu, chotulutsa cha lycopene chotengedwa kuchokera kuzinthu za phwetekere chinalepheretsa kukula kwa maselo a khansa ya Prostate komanso kupangitsa apoptosis, kapena kufa kwa cell ().

Kafukufuku wazinyama akuwonanso kuti zipatso za phwetekere zitha kuteteza khansa yapakhungu.

Mbewa zomwe zidapatsidwa ufa wofiira wa phwetekere kwa masabata 35 zidali ndi vuto locheperako khansa pakhungu zitayatsidwa kuwala kwa UV kuposa mbewa pa zakudya zowongolera ().

Ngakhale zotsatirazi zikulonjeza, kafukufuku wina amafunika kuti mumvetsetse momwe tomato ndi zinthu monga msuzi wa phwetekere zingakhudzire kukula kwa khansa mwa anthu.

Msuzi wa phwetekere ndi zinthu zina za phwetekere zingachepetse chiopsezo chanu cha mitundu ina ya khansa. Komabe, kufufuza kwina m'derali ndikofunikira.

Zowonongeka

Ngakhale msuzi wa phwetekere ndi wopatsa thanzi kwambiri ndipo atha kupindulitsa thanzi, umakhala ndi zovuta zina.

Chovuta chake chachikulu ndichakuti mitundu yambiri ili ndi sodium wochuluka. Mitengo yambiri yamadzi a phwetekere imakhala ndi mchere wowonjezera - womwe umaphukitsa zomwe zili ndi sodium.

Mwachitsanzo, chikho cha 1.4 (340-ml) chotulutsa msuzi wa phwetekere 100% wa Campbell uli ndi 980 mg ya sodium - yomwe ndi 43% ya DV (25).

Zakudya zokhala ndi sodium wochulukirapo zimatha kukhala zovuta, makamaka kwa anthu omwe amaonedwa kuti samvera mchere.

Magulu ena a anthu, monga African American, atha kukhudzidwa kwambiri ndi zakudya zamchere wa sodium ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti zakudya zomwe zili ndi sodium wochuluka zimathandizira kuthamanga kwa magazi (27).

Kugwa kwinanso kwa madzi a phwetekere ndikuti imakhala yocheperako pang'ono kuposa tomato wathunthu. Izi zati, msuzi wa phwetekere akadali ndi fiber kuposa zakumwa zina zambiri zamapatso monga msuzi wa apulo ndi msuzi wopanda lalanje ().

Dziwani kuti zakumwa zambiri za phwetekere zili ndi zipatso zina zomwe zimawonjezeredwa, zomwe zimatha kuwonjezera kalori ndi shuga. Mabaibulo ena atha kukhala ndi shuga wowonjezera.

Mukasaka mitundu yabwinobwino, sankhani msuzi wa phwetekere 100% wopanda mchere kapena shuga wowonjezeredwa.

Kuphatikiza apo, anthu omwe ali ndi matenda a reflux a gastroesophageal (GERD) angafune kupewa madzi a phwetekere chifukwa amatha kukulitsa zizindikilo ().

Mitundu ina yamadzi a phwetekere imatha kukhala ndi sodium wochulukirapo ndipo imatha kukhala ndi shuga wowonjezera. Madzi awa amathanso kukulitsa zizindikiritso kwa anthu omwe ali ndi GERD.

Kodi Muyenera Kumwa Msuzi Wa Phwetekere?

Msuzi wa phwetekere ungakhale chakumwa chabwino kwa anthu ambiri.

Madzi a phwetekere okhala ndi michere yambiri imapanga chisankho chabwino kwa iwo omwe ali ndi zosowa zowonjezereka, monga achikulire ndi omwe amasuta.

Mwachitsanzo, anthu omwe amasuta ndudu amafunikira vitamini C wambiri kuposa omwe satero. Popeza madzi a phwetekere amakhala ndi michere yambiri, mwina ndi chisankho chabwino mukasuta (29).

Okalamba ambiri alibe chakudya chokwanira ndipo amakonda kudya zakudya zopatsa thanzi zochepa. Madzi a phwetekere akhoza kukhala njira yabwino komanso yokoma yokuthandizani kukwaniritsa zofunikira zanu pazakudya zambiri ().

Kuphatikiza apo, kuchotsa zakumwa zosapatsa thanzi, monga nkhonya ya zipatso, soda, ndi zakumwa zina zotsekemera, ndi msuzi wa phwetekere ndi njira yathanzi kwa aliyense kuti azidya bwino.

Kumwa msuzi wa phwetekere 100% wopanda mchere wowonjezera kapena shuga ndi njira yabwino kwambiri yopezera zakudya zomwe mumadya.

Momwe Mungapangire Madzi Anu A Phwetekere

Kwa iwo omwe amapanga kukhitchini, msuzi wokometsera wokometsera amatha kupangidwa mosavuta ndi zopangira zingapo zopatsa thanzi.

Ingophikani tomato watsopano kwa mphindi 30 pa kutentha kwapakati. Mukakhazikika, ponyani tomato mumagetsi opangira mafuta kapena pulogalamu ya chakudya mpaka mutagwirizana.

Mutha kusakaniza chisakanizo cha phwetekere mpaka kapangidwe kake kamene kadzafike kapena kusiya kambiri kuti kakhale msuzi.

Tomato amatha kuphatikizidwa ndi nyama zina zamasamba ndi zitsamba, monga udzu winawake, tsabola wofiira, ndi oregano, kuti zipititse patsogolo zakudya zopatsa thanzi komanso kukoma.

Malangizo othandiza ndikuwonjezera mafuta mukamaphika tomato. Chifukwa lycopene ndi mafuta osungunuka, kudya kapena kumwa tomato ndi mafuta pang'ono kumawonjezera kupezeka kwa thupi lanu ().

Kusintha zakumwa zotsekemera monga soda ndi madzi a phwetekere kumatha kukupatsani thanzi. Pangani madzi anu a phwetekere kunyumba pokonza tomato wophika mu blender.

Mfundo Yofunika Kwambiri

Madzi a phwetekere ali ndi michere yambiri monga vitamini C, mavitamini B, ndi potaziyamu.

Ndiwonso gwero labwino kwambiri la ma antioxidants, monga lycopene, omwe amachepetsa kutupa komanso chiwopsezo cha matenda amtima ndi khansa zina.

Onetsetsani kuti mumagula msuzi wa phwetekere 100% popanda mchere wowonjezera kapena shuga - kapena pangani nokha kunyumba.