Tomatillos: Faa'iidooyinka Caafimaadka iyo Xaqiiqooyinka Nafaqada

Shakhsiyaadka raadinaya inay ku daraan khudaar kale cuntadooda, ku darista tomatillos ma siin karaan noocyo iyo nafaqo?

tomatillo

Tomatillos waa miro keeni kara dhadhan liin dhalaal ah suxuunta kala duwan.

Nafaqada

Waaxda Beeraha ee Maraykanka ayaa bixisa macluumaadka soo socda hal dhexdhexaad/34g tomatillo ah. (FoodData Central. Waaxda Beeraha ee Maraykanka. 2018)

• Kalori - 11
• Carbohydrates - 2 garaam
• Dufan - 0.3 garaam
• Protein - 0.3 garaam
• Fiber - 0.7 garaam
• Sodium - 0.3 milligram
• Sonkorta - 1.3 garaam

Karbo

• Tomatillos waxaa ku yar karbohaydraytyada, oo leh 2 garaam oo keliya midhaha dhexdhexaadka ah. (FoodData Central. Waaxda Beeraha ee Maraykanka. 2018)
• Tan, 0.7 garaam ayaa ka yimid fiber, 1.3 garaam waa sonkor dabiici ah.

Subagga

• Tomatillos waxay ka kooban yihiin wax ka yar nus garaam hal tomatillo oo dhexdhexaad ah.

protein

• Waxaa jira in ka yar nus garaam oo borotiin ah halkii tomatillo.

Fiitamiinada iyo Macdanta

Tomatillos ayaa bixiya:

• Vitamin A
• Vitamin C
• potassium
• Waxaadna siisaa dhowr nafaqeeyayaal kale oo yar yar.

Faa'iidooyinka

Faa'iidooyinka caafimaad ee Tomatillo waxaa ka mid ah kuwan soo socda.

Caafimaadka Wadnaha

Tomatillos waxay bixisaa cunto dheeri ah oo caafimaad leh. Waxay si dabiici ah ugu hooseeyaan sodium waxayna qani ku yihiin potassium, taas oo gacan ka geysan karta nidaaminta cadaadiska dhiigga. Waxay bixiyaan fiitamiinada A iyo C iyo antioxidant-ka ka hortagga xagjirka xorta ah.

Ururka Wadnaha ee Maraykanka ayaa ku talinaya isticmaalka noocyada kala duwan ee miraha iyo khudaarta maalin kasta faa'iidooyin kala duwan. Mid iyaga ka mid ah waa maadada fiber-ka. Fiber waa qaybta aan dheefshiidka lahayn ee karbohaydraytyada taas oo kaa caawin karta hoos u dhigista kolestaroolka iyada oo la isku xidho oo ka saarta kolestaroolka jirka. Tomatillos waxaa ku jira qiyaastii hal garaam oo fiber ah, oo lagu taliyey in lagu daro cunto caafimaad leh oo wadnaha ah. (Ururka Wadnaha ee Maraykanka. 2023)

Suuragal ahaan Caawinta Yaraynta Khatarta Kansarka

Tomatillos ayaa leh dhowr antioxidants oo leh sifooyin ka-hortagga kansarka. Waxay yihiin isha phytochemicals loo yaqaan withanolides. Iskudhisyadan dhirta dabiiciga ah ayaa la muujiyay inay keenaan apoptosis/ dhimashada unugyada unugyada kansarka mindhicirka. (Peter T. White iyo al., 2016Cuntooyinka ay ku badan yihiin miraha iyo khudaarta ayaa lala xiriiriyay khataro yar oo kansar ah, taasoo ka dhigaysa tomatillos soo dhawayn soo dhawayn leh oo ah qorshe nafaqo oo-antioxidant-sare ah oo diiradda lagu saarayo ka hortagga kansarka.

Horumarinta Calaamadaha Arthritis

The withanolide antioxidants sidoo kale waa anti-bararka. Cilmi-baarista withanolides waxay muujinaysaa faa'iidooyinka caafimaad ee yaraynta calaamadaha osteoarthritis iyo rheumatoid arthritis-ka. (Peter T. White iyo al., 2016) Tomatillos ayaa laga yaabaa inay caawiso dhimista bararka, taas oo ka dhigi karta arthritis-ka mid la maarayn karo.

Kahortagga luminta aragga

Tomatillos ayaa bixiya il caafimaad leh oo nafaqooyinka muhiimka u ah caafimaadka indhaha. Lutein iyo zeaxanthin waa antioxidants kuwaas oo xooga saaraya xuubka xuubka xuubka xuubka xuubka xuubka xuubka xuubka xuubka xuubka xuubka xuubka. Tomatillos ayaa bixiya:

• Beta-carotene
• Vitamin E
• Vitamin C
• copper
• Zinc
• Marka la isku daro, fiitamiinadani waxay muujiyeen awoodda ay u leeyihiin inay hoos u dhigaan horumarka da'da ee la xidhiidha macular degeneration, oo ah sababta caadiga ah ee lumista aragga. (Machadyada Qaranka ee Caafimaadka, Xafiiska Kaabayaasha Cuntada. 2023)

Lumid Miisaan

Tomatillos waa cunto dhan kaloriin yar. Biyo badan oo ay ku jiraan awgeed, waa suurtogal in la buuxiyo iyada oo aan lagu darin kalooriyo dheeraad ah. Salsa cusub oo lagu sameeyay yaanyada ama tomatillos waa doorasho caafimaad leh, dhadhan fiican leh oo aan lahayn sonkor lagu daray. (Aasaaska Kelyaha Qaranka. 2014)

Waxyeellada xun

Tomatillos waa qayb ka mid ah qoyska nightshade. In kasta oo aysan jirin caddayn dhammaystiran oo xaqiijinaysa waxyeellooyin waxyeello leh, shakhsiyaadka qaarkood waxay soo sheegaan inay la kulmaan dareenkooda. (Cleveland Clinic. 2019Shakhsiyaadka aaminsan inay u nugul yihiin tomatillos waa inay la tashadaan cunto-yaqaan diiwaangashan si loo go'aamiyo sababta asaasiga ah iyo siyaabaha lagu hagaajinayo dulqaadka.

Xasaasiyad

• Inkasta oo ay naadir tahay, falcelinno halis ah, oo ay ku jiraan anaphylaxis, ay suurtagal tahay xitaa haddii aanu qofku muujinin calaamadaha xasaasiyadda yaanyada.
• Shakhsiyaadka aan hubin xasaasiyadda tomatillos waa in ay u arkaan dhakhtarka xasaasiyadda si loo baaro.

Noocyo

• Noocyada kala duwan waxaa ka mid ah jaalle, cagaar, iyo guduud. (MacKenzie J. 2018)
• Rendidora waa noocyo cagaar ah oo si toos ah u koraya oo leh waxsoosaar sare.
• Gulliver Hybrid, Tamayo, Gigante, iyo Toma Verde sidoo kale waa cagaar laakiin waxay ku koraan qaab fidsan.
• Qaar ka mid ah noocyada guduudan waxaa ka mid ah Purple Hybrid, De Milpa, iyo Coban. (Drost D, Pedersen K. 2020)

Doorashada

• Dooro tomatillos adag oo cagaar ah laakiin weyn oo ku filan inay buuxiyaan buunshahooda.
• Marka ay aad u dheereeyaan, dhadhankoodu wuu jilicsan yahay. (MacKenzie J. 2018)

Kaydinta iyo Badbaadada

• Tomatillos waxay ku sii jiri karaan bilo ay qolofkooda ku jiraan, waxayna ku fidsan yihiin meel hawo fiican leh. (MacKenzie J. 2018)
• Ku hay bacda warqadda qaboojiyaha wax aan ka badnayn 2 toddobaad haddii aad si dhakhso ah u isticmaasho.
• Ha ku kaydin baco, sababtoo ah tani waxay sababi kartaa burbur.
• Kaydinta dheer, tomatillos waxaa laga yaabaa in la barafeeyo ama la qasacadeeyo.
• Ka saar qolofyada, dhaq, oo qalaji ka hor intaadan cunin ama u diyaarin kaydinta muddada dheer.

Diyaarinta

Tomatillos waxay leeyihiin dhadhan gaar ah iyo muuqaal adag. Waa la cuni karaa gebi ahaanba iyada oo aan loo baahnayn in la abuuro ama la soo saaro. (Drost D, Pedersen K. 2020U isticmaal tomatillos:

• qaydhiin
• Salsa Verde
• Sida dusha sare
• ismaris
• Salladh
• maraqa
• Hilibka
• Diido
• Karsan
• Lagu dubay saxan dhinaca
• Lagu daray smoothies

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Cunnada Bogsiinta: La Dagaallanka Caabuqa, Ladnaanta Caafimaadka

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tixraacyada

FoodData Central. Waaxda Beeraha ee Maraykanka. (2018). Tomatillos, ceeriin. Laga soo celiyay fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients

Ururka Wadnaha ee Maraykanka. (2023). Sida loo Cuno Khudaar badan iyo Khudaar (Nolol caafimaad leh, arrin. www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables

Caddaan, PT, Subramanian, C., Motiwala, HF, & Cohen, MS (2016). Withanolides Dabiiciga ah ee Daawaynta Cudurada Joogtada ah. Horumarka daawada tijaabada ah iyo bayoolaji, 928, 329-373. doi.org/10.1007/978-3-319-41334-1_14

Machadyada Qaranka ee Caafimaadka, Xafiiska Kaabayaasha Cuntada. (2023). Vitamin A: Xaashida Xaqiiqda ee Xirfadlayaasha Caafimaadka. Laga soo celiyay ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

Aasaaska Kelyaha Qaranka. (2014). 6 ka mid ah kuwa ugu Wanaagsan uguna Wanagsan Caafimaadka (Aasaaska Kelyaha, Arrinta. www.kidney.org/news/ekedney/july14/7_Best_and_Worst_Condiments_for_Health

Cleveland Clinic. (2019). Waa maxay Heshiiska Khudaarta Nightshade? (caafimaadka lagama maarmaanka ah, Arrin. health.clevelandclinic.org/whats-the-deal-with-nightshade-vegetables/

Jill, M. (2018). Ku Koritaanka Tomatillos iyo Cherries Dhulka ee Jardiinooyinka Guriga. extension.umn.edu/vegetables/koritaanka-tomatillos-iyo-dhul-cherries#goosashada-iyo-kaydinta-570315

Drost D, PK (2020). Tomatillos ee Beerta dhexdeeda (Horticulture, Arrin. digitalcommons.usu.edu/cgi/viewcontent.cgi?article=2658&context=extension_curall