Tomatoes are rich in nutrition and have many functions, and are called the magical fruit of vegetables. Organic acids such as malic acid and citric acid in tomatoes can also increase the acidity of gastric juice, help digestion and regulate gastrointestinal function. Tomatoes contain fruit acid, which can reduce the content of cholesterol and is very beneficial to hyperlipidemia. Tomatoes contain "lycopene", which has the function of inhibiting bacteria; Contains malic acid, citric acid and sugar, which helps digestion.
According to the determination, every 100g tomato contains1kcal of nutrients, B0.06 mg of vitamin B, 0.9 g of protein, 0.2 g of fat, 3.3 g of carbohydrates, 5.6 g of folic acid, 1.9 g of dietary fiber and 63g. Nicotinic acid 0.49 mg, vitamin C 14 mg, vitamin E0.42 mg, calcium 4 mg, phosphorus 24 mg, potassium 179 mg, sodium 9.7 mg, iodine 2.5 mg, magnesium 12 mg, iron 0.2 mg and zinc 0./kloc-0.
Nutritional ranking of tomato eating methods
First, tomato and egg soup.
Lycopene is essentially a fat-soluble vitamin, the same as carotene. After heating and cooking, it can give full play to its health care effect. But it is easy to decompose when exposed to light and heat, so it is not suitable for long-term cooking. Tomato and egg soup has a short heating time, which can preserve lycopene to the maximum extent and avoid the loss of trace elements.
Ingredients: egg, tomato, cucumber, coriander, sesame oil, chopped green onion and Jiang Mo.
Second, scrambled eggs with tomatoes
Scrambled eggs with tomatoes are dubbed as "national dishes". Compared with tomato and egg soup, frying is not healthy enough, and it is easy to lose some lycopene during heating. You can scramble eggs first and then put tomatoes to minimize the heating time of tomatoes.
Ingredients: tomatoes, eggs, onions, salt, cooking oil.
Third, stir-fry broccoli with tomatoes.
A study by the University of Illinois found that broccoli contains natural antioxidants such as flavonoids and anthocyanins, which can inhibit cancer cells. The combination of tomatoes and broccoli not only doubles the nutritional value, but also tastes very good. Broccoli can be blanched in advance, which is easier to fry.
Ingredients: tomatoes, broccoli, salt, chicken essence, cooking oil.
Fourth, stewed beef brisket with tomatoes.
Beef is rich in heme iron, which is easier to absorb and can increase blood oxygen content. Beef fiber is thick and difficult to digest and absorb, while tomatoes can stimulate gastrointestinal peristalsis and promote digestion. But stewing may lead to the loss of some vitamins. It is suggested to stew the brisket first, and then put the tomatoes for 5 minutes before taking out the pot.
Ingredients: burdock, celery, tomato, salt, onion, ginger, garlic, star anise, pepper, cooking wine, fennel, sugar and pepper.
Five, sugar mixed with tomatoes
Cold salad can best avoid the loss of vitamin C, but the absorption effect of lycopene is relatively poor, and it may also increase the intake of sugar. You can squeeze tomato juice if you can, with lower calories and less nutritional loss.
Ingredients: tomatoes, sugar
Experts remind: the lycopene content in tomato skin is very high, and it is also rich in dietary fiber. Under the condition of ensuring cleanliness, it is best not to cook without peeling. In addition, processed foods such as tomato sauce may have high sodium content, so it is necessary to minimize consumption.
References:
Baidu encyclopedia-tomato