Maikaʻi ka wai inu kamato? Nā Pōmaikaʻi a me nā Downsides

Anter

• Nutritious kiʻekiʻe loa
• ʻOi i nā Antioxidant
• Hiki ke hōʻemi i ka maʻi maʻi maʻi maʻi
• Hiki ke hoʻomaikaʻi i nā kumu pilikia o ka maʻi puʻuwai
• Pale aku ʻo Mei i kekahi mau maʻi kōkō
• Nā Downsides kūpono
• Pono ʻoe e inu i ka wai Tomato?
• Pehea e hana ai i kāu wai Tomato Ponoʻī
• Ka Laina Lalo

ʻO ka wai Tomato kahi mea inu kaulana e hāʻawi i nā ʻano huaola, nā minelala, a me nā antioxidant ikaika (1).

He waiwai nui ia i ka lycopene, kahi antioxidant mana me nā pono olakino maikaʻi.

Eia nō naʻe, manaʻo kekahi poʻe ʻaʻole maikaʻi ke olakino o ka wai kōmato e like me ke kōmato holoʻokoʻa ma muli o ke kiʻekiʻe o ka sodium i loaʻa i kekahi mau lama.

Kūkākūkā kēia ʻatikala i nā pono olakino hiki ke loaʻa a me nā downsides o ka wai kōmato.

Nutritious kiʻekiʻe loa

ʻO ka wai Tomato kahi mea inu e makemake nui ʻia, i hana ʻia mai ka wai o nā ʻōmato hou.

ʻOiai hiki iā ʻoe ke kūʻai i ka wai kōmato maʻemaʻe, nā huahana i makemake nui ʻia - e like me V8 - hui me ia me ka wai o nā mea kanu ʻē aʻe e like me ke keleka, nā kāloti, a me nā beets.

Eia ka ʻike hānai no 1 kīʻaha (240 ml) o 100% wai wai kōmake kēkū ():

• Kalepona: 41
• Kumuʻiʻo: 2 gram
• Puluniu: 2 gram
• Wikamina A: 22% o ka Daily Value (DV)
• ʻO Vitamin C: 74% o ka DV
• ʻO Vitamin K: 7% o ka DV
• Thiamine (wikamina B1): 8% o ka DV
• Niacin (wikamina B3): 8% o ka DV
• Pyridoxine (wikamina B6): 13% o ka DV
• Folate (wikamina B9): 12% o ka DV
• Makanekiuma: 7% o ka DV
• Pālima: 16% o ka DV
• Keleawe: 7% o ka DV
• Manganese: 9% o ka DV

E like me kāu e ʻike ai, nui ka momona o ka wai kōmato a ʻūlū ʻia i loko o nā wikamina a me nā minelala nui.

ʻO kahi laʻana, ʻo ka inu ʻana he 1 cup (240 ml) wale nō o ka wai kōmato kokoke e uhi i kāu mau pono no ka lāʻau C a hoʻokō i ka 22% o kāu mau huaora A i ke ʻano o alpha- a me beta-carotenoids.

ʻO Carotenoids nā pigment i hoʻohuli ʻia i vitamina A i kou kino ().

Pono kēia wikamina no ka ʻike olakino a me ka mālama ʻana i ka ʻaʻa.

ʻAʻole hoʻololi wale ʻia kēia mau carotenoids i vitamina A akā hana pū kekahi me he mau antioxidant ikaika, e pale ana i kāu mau hunaola mai ka poino i hoʻokumu ʻia e nā mole kūpaʻa i kapa ʻia he radical free.

Ua hoʻopili ʻia ka hōʻino radical manuahi i nā kūlana mau e like me ka maʻi puʻuwai a manaʻo ʻia he mea nui i ka hana ʻelemakule (,).

Hoʻohui ʻia, hoʻouka ʻia ka wai kōmato me ka magnesium a me ka potassium - ʻelua mau minelala e pono ai ke olakino puʻuwai (,).

He kumu maikaʻi loa ia o nā huaora B, me folate a me ka huaʻai B6, he mea nui ia no kāu metabolism a me nā hana ʻē aʻe he nui (, 9).

He kiʻekiʻe ka wai o Tomato i loko o nā wikamina a me nā minelala e pono ai no kou olakino, e like me ka wikamina C, ka wikamina A, nā huaʻai B, ka potassium, a me ka magnesium.

ʻOi i nā Antioxidant

ʻO ka wai Tomato kahi kumu paʻa o nā antioxidant ikaika e like me lycopene, kahi pigment kanu carotenoid i pili i nā pono olakino maikaʻi.

I ka ʻoiaʻiʻo, loaʻa i nā ʻAmelika he 80% o kā lākou lycopene mai nā ʻōmato a me nā huahana e like me ka wai kōmato ().

Pale aku ʻo Lycopene i kou mau hunaula mai ka hōʻino kūpikipiki manuahi, a laila e hōʻemi ana i ka mumū i kou kino (11).

Ua hōʻike ʻia nā noiʻi he nui ka hopena o ka inu ʻana i ka wai kōmato waiwai waiwai i kou olakino - kikoʻī ma ka hōʻemi ʻana i ka lī.

Eia kekahi laʻana, ua aʻo ʻia he 2 mau mahina ma 30 mau wahine i kēlā mau mea i inu i ka 1.2 kīʻaha (280 ml) o ka wai kōmato i kēlā me kēia lā - nona ka 32.5 mg o ka lycopene - he mau hoʻoliʻiliʻi koʻikoʻi i nā kiʻekiʻe o ke koko o nā proteins inflammatory i kapa ʻia adipokines.

ʻO ka mea hou aku, ua ʻike nā wahine i ka piʻi nui o ke kiʻekiʻe o ka lycopene a me nā hoʻoliʻiliʻi koʻikoʻi i ka kolesterol a me ke kaʻe o ka pūhaka (12).

ʻO kahi noi ʻē aʻe ma 106 mau wahine nui kaupaona i ʻōlelo ʻia ʻo ka inu ʻana i nā kīʻaha 1.40 (330 ml) o ka wai kōmato i kēlā me kēia lā no 20 mau lā e hoʻoliʻiliʻi loa i nā marker inflammatory, e like me interleukin 8 (IL-8) a me nā tumz necrosis factor alpha (TNF-α), hoʻohālikelike ʻia i ka pūʻulu mālama (13).

Hoʻohui ʻia, ua hōʻike ʻia kahi noiʻi he 5 mau pule ma 15 mau kānaka i ka poʻe i inu i ka 0.6 kīʻaha (150 ml) o ka wai kōmato i kēlā me kēia lā - e like me 15 mg o lycopene - ua hoʻoliʻiliʻi nui i nā pae serum o 8-Oxo-2′-deoxyguanosine (8 -oxodG) ma hope o ka hoʻoikaika kino hoʻoikaika kino ().

ʻO 8-oxodG kahi māka o ka hōʻino ʻana o DNA ma o nā radical manuahi. Ua pili nā pae kiʻekiʻe o kēia māka i nā maʻi maʻi mau, e like me ka maʻi ʻaʻai umauma a me nā maʻi puʻuwai ().

Ma waho aʻe o ka lycopene, ʻo ka wai kōmato kahi kumu maikaʻi loa o ka huaora C a me beta-carotene - ʻelua mau antioxidant ʻē aʻe me nā mana anti-inflammatory ikaika (,).

ʻO ka wai Tomato kahi kumu paʻa o ka lycopene, kahi antioxidant i hōʻike ʻia e hōʻemi i ka mumū i nā noiʻi he nui. Loaʻa iā ia nā antioxidants ikaika C a me beta-carotene.

Hiki ke hōʻemi i ka maʻi maʻi maʻi maʻi

Ua hōʻike ʻia kahi noiʻi e hiki i nā papaʻai momona i loko o nā ʻōmato a me nā huahana kōmato e like me ka wai kōmato ke hoʻoliʻiliʻi i kou makaʻi ʻana i kekahi mau maʻi maʻi mau.

Hiki ke hoʻomaikaʻi i nā kumu pilikia o ka maʻi puʻuwai

Ua pili lōʻihi ʻo Tomato me ka maikaʻi o ka olakino puʻuwai.

Loaʻa iā lākou nā antioxidants ikaika, e like me lycopene a me beta-carotene, e kōkua ai i ka hōʻemi ʻana i nā maʻi puʻuwai e like me ke kiʻekiʻe o ke koko, ke kiʻekiʻe o ke kolesterol, a me ka momona momona i loko o kāu mau aʻa (atherosclerosis).

ʻO kahi loiloi me 584 mau kānaka i ʻike ʻo ka poʻe i ʻai kaʻai me nā ʻōmato a me nā huahana ʻōmato ua hoʻoliʻiliʻi nui i ka maʻi puʻuwai ke hoʻohālikelike ʻia i ka poʻe i loaʻa ka ʻai liʻiliʻi o nā ʻōmato ().

ʻO kekahi loiloi hou o nā noiʻi 13 i loaʻa i ka lycopene mai nā huahana kōmato i lawe ʻia i nā kaha ma luna o 25 mg i kēlā me kēia lā e hoʻohaʻahaʻa i nā pae o ka "maikaʻi" LDL kolokolo ma kahi o 10% a hoʻoliʻiliʻi nui i ke kahe o ke koko (19).

No ke kuhikuhi, hāʻawi ke kīʻaha 1 (240 ml) o ka wai kōmato ma kahi o 22 mg o lycopene (20).

He aha hou aʻe, kahi loiloi o 21 mau noiʻi e pili ana i ka hoʻopili ʻana me nā huahana kōmato me nā hoʻoliʻiliʻi nui i nā pae o "maikaʻi" LDL-kolesterol, ka marker inflammatory IL-6, a me nā hoʻomaikaʻi koʻikoʻi i ke kahe o ke koko (21).

Pale aku ʻo Mei i kekahi mau maʻi kōkō

Ma muli o ke kūlana kiʻekiʻe o nā meaola pono a me nā antioxidant, ua hōʻike ʻia ka wai kōmato i nā hopena anticancer i loko o kekahi mau noiʻi.

ʻO kahi loiloi o 24 mau noiʻi e pili ana i kahi kiʻekiʻe o nā ʻōmato a me nā huahana ʻōmato me ka hoʻoliʻiliʻi nui ʻia o ka maʻi ʻaʻai prostate ().

I loko o kahi hoʻokolohua ʻōpala hoʻāʻo, lawe ʻia ka lycopene i lawe ʻia mai nā huahana ʻōmato i ka ulu ʻana o nā hunaola maʻi ʻaʻai prostate a i hoʻokomo ʻia i ka apoptosis, a i ʻole ka make cell ().

Nānā nā haʻawina holoholona i ka hopena o nā huahana kōmato i kahi hopena pale e kūʻē i ka maʻi ʻaʻai ʻili.

ʻO nāʻiole i hānai ʻia i ka pauka kōmato ʻulaʻula no 35 mau pule, ua emi iki ka ulu ʻana o ka maʻi ʻaʻai ʻili ma hope o ka hōʻike ʻia ʻana i ke kukui UV ma mua o nāʻiole i ka papaʻai mālama ().

ʻOiai ke hoʻohiki nei kēia mau hopena, pono ʻia kahi noiʻi hou aʻe e maopopo ai i ka hopena o nā ʻōmato a me nā huahana e like me ka wai kōmato i ka ulu ʻana o ka maʻi ʻaʻai i nā kānaka.

Hiki i ka wai Tomato a me nā huahana ʻōmato ke hōʻemi i kou makaʻi i kekahi ʻano maʻi ʻaʻai. Eia naʻe, pono hou aku ka noiʻi ʻana i kēia wahi.

Nā Downsides kūpono

ʻOiai momona ka wai kōmato a hāʻawi paha i nā pōmaikaʻi olakino olakino, loaʻa kekahi mau downsides.

ʻO kāna drawback nui paha he nui ka nui o nā ʻano i ka sodium. Nui nā huahana wai kōmato i loko o ka paʻakai i hoʻohui ʻia - ka mea nāna e hū i ka maʻi paʻakai.

ʻO kahi laʻana, he 1.4-kīʻaha (340-ml) e lawelawe ana i ka wai kāmato 100% o Campbell i loko o 980 mg o ka sodium - ʻo ia ka 43% o ka DV (25).

ʻO nā papaʻai kiʻekiʻe i ka sodium he pilikia paha, no ka poʻe i manaʻo ʻia he paʻakai.

ʻO kekahi mau hui o ka poʻe, e like me ʻAmelika ʻApelika, ʻoi aku ka hopena maikaʻi ʻole e nā meaʻai sodium kiʻekiʻe ().

Hoʻohui, hōʻike i ka noiʻi e hiki i nā papaʻai kiʻekiʻe i ka sodium ke kōkua i ke kahe kiʻekiʻe (27).

ʻO kahi hāʻule hou o ka wai kōmato ʻo ia ka haʻahaʻa o ka fiber ma mua o nā ʻōmato holoʻokoʻa. ʻO ka mea i ʻōlelo ʻia, ʻoi aku ka kiʻekiʻe o ka wai kōmato i ka fiber ma mua o nā mea inu hua ʻē aʻe e like me ka wai ʻāpala a me ka wai ʻalani ʻaʻohe pulp ().

E hoʻomaopopo he nui nā mea inu Tomato i nā hua ʻē aʻe i hoʻohui ʻia iā lākou, kahi e hiki ai ke hoʻonui i ka nui o ka calorie a me ke kō. Loaʻa i kekahi mana i nā sugars i hoʻohui ʻia.

Ke ʻimi nei i kahi ʻano olakino, koho i 100% wai wai kōmato me ka paʻakai ʻole a me nā kō i hoʻohui ʻia.

Hoʻohui ʻia, makemake paha ka poʻe me ka maʻi reflux gastroesophageal (GERD) e hōʻalo i ka wai kōmato ke hiki ke hoʻonui i nā hōʻailona ().

Hiki i kekahi ʻano o ka wai kōmato ke kiʻekiʻe i ka sodium a loaʻa paha i nā kō i hoʻohui ʻia. Hiki paha i kēia wai ke hoʻopōʻino i nā hōʻailona no ka poʻe me GERD.

Pono ʻoe e inu i ka wai Tomato?

Hiki i ka wai Tomato ke lilo i mea inu inu olakino no nā poʻe he nui.

ʻO ke kō wai kōmato momona kahi koho maikaʻi loa no ka poʻe me ka pono o nā pono momona, e like me nā mākua a me nā mea puhipaka.

ʻO kahi laʻana, pono ka poʻe puhipaka i nā wikamina C ma mua o ka poʻe ʻaʻole. Ma muli o ke kiʻekiʻe o ka wai kōmato i loko o kēia nutrient, he koho akamai paha inā puhū ʻoe (29).

Nui ka poʻe ʻelemakule i kaupalena ʻia ke komo ʻana o ka meaʻai a makemake e ʻai i nā meaʻai momona. Hiki i ka wai Tomato ke ala maʻalahi a ʻono hoʻi e kōkua iā ʻoe e hoʻokō i kāu mau koi no nā meaola he nui ().

ʻO ka mea hou aku, ʻo ka hoʻololi ʻana i nā mea inu maikaʻi ʻole, e like me ka punch hua, soda, a me nā mea inu ʻono ʻē aʻe, me ka wai kōmato kahi ala olakino no kēlā me kēia e hoʻomaikaʻi ai i kā lākou papaʻai.

ʻO ka inu ʻana i ka wai kōmato 100% me ka paʻakai ʻole a me ke kō i hoʻohui ʻia he ala maikaʻi loa ia e hoʻonui ai i ka lawe ʻana o ka momona.

Pehea e hana ai i kāu wai Tomato Ponoʻī

No ka poʻe noʻeau i ka lumi kuke, hiki ke hoʻomākaukau maʻalahi ʻia ka wai kōmato homemade me kahi mau mea momona.

Hoʻomaʻa wale i kāhi i nā ʻōmato hou no 30 mau minuke ma kahi wela wela. Ke hoʻomaʻalili ʻia, e hoʻolei i nā ʻōmato i loko o ka blender ikaika a i ʻole ka mīkini meaʻai a me ka pulse a hiki i ka loaʻa ʻana o ke kūlike i makemake ʻia.

Hiki iā ʻoe ke kāwili i ka hui kōmato a hiki i ka hiki ʻana o kahi ʻano inu e waiho a waiho ʻia paha e mānoanoa e hoʻohana ʻia me kahi mea ʻono.

Hiki ke hoʻohui ʻia nā ʻōmato me nā mea kanu a me nā mea kanu ʻē aʻe, e like me ke keleka, nā pepa ʻulaʻula, a me nā oregano, e hoʻonui ai i ka ʻike hānai a me ka ʻono i ʻoi aku.

ʻO kahi kihi kōkua e hoʻohui i kahi aila ʻoliva ke kuke ʻana i kāu ʻōmato. Ma muli o ka lycopene kahi hui momona-momona, ʻo ka ʻai ʻana a inu paha i nā ʻōmato me kahi momona e hoʻonui ai i ka loaʻa i kou kino ().

ʻO ka pani ʻana i nā mea inu momona e like me ka soda me ka wai kōmato hiki ke pōmaikaʻi i kou olakino. Hana i kāu wai kōmato ponoʻī ma ka home e ka hana ʻana i nā ʻōmato moa i loko o ka blender.

Ka Laina Lalo

ʻO ka wai Tomato ka mea waiwai i nā meaola e like me ka wikamina C, nā wikamina B, a me ka potassium.

ʻO ia kahi kumu maikaʻi loa o nā antioxidant, e like me ka lycopene, kahi e hōʻemi ai i ka mumū a me kou makaʻi i ka maʻi puʻuwai a me kekahi mau maʻi maʻi maʻi.

E kūʻai pono i 100% wai wai kōmato me ka ʻole o ka paʻakai a kō paha - a i ʻole hana i kāu ponoʻī ma ka home.