If you want to get high-quality nutrition, you must choose fresh seasonal tomatoes;
Eating tomatoes as fruit can supplement vitamin C well, clear away heat and relieve summer heat, and it is better to eat them raw. Vitamin C in tomatoes is not easily oxidized and decomposed.
Carotene lycopene in tomato is an ester-soluble vitamin, which is generally combined with macromolecules. Cooked food is more conducive to absorbing and exerting its physiological functions.
Tomatoes+orange juice: sweet and sour, carbohydrates, organic acids, potassium, vitamins, etc. Fruits are more easily absorbed, and more probiotics C and dietary fiber can be ingested.
Scrambled eggs with edible tomatoes: the nutrients are complementary, and the lycopene contained in tomatoes is more easily absorbed and utilized by the human body after heating. Therefore, to maximize the absorption of lycopene, tomatoes should be fried, boiled and stewed.
Tomato+vegetable salad: It can supplement essential vitamins, trace elements and dietary fiber, increase intestinal peristalsis, prevent constipation, and help to reduce fat and weight.
According to the principle of balanced diet for China residents, it is suggested that it is better to take about100g per day, with a maximum of 250g; It is recommended to eat fresh tomatoes in season, and the nutrition of tomatoes will be greatly reduced if they are kept for a long time.
How to eat tomatoes is more nutritious?
1, nutrients
Energy 20 kcal, protein 0.9 g, fat 0.2 g, carbohydrate 4.0 g, dietary fiber 0.5 g, carotene 550 g, vitamin A92 μ g equivalent, vitamin B 0.65 mg, vitamin C 19 mg, vitamin E0.57 mg, calcium 10 mg, phosphorus 23 mg and potassium 60 mg.
2. Cooked food works best.
Although raw tomatoes can get vitamin C, in order to give full play to the role of tomatoes, they should be cooked before eating, because lycopene in tomatoes can only be well absorbed by the human body after being heated at high temperature. This is because the cell wall of tomato is destroyed after frying, and tomato clock element can be released. If you want to prevent cancer by eating tomatoes, you'd better fry them before eating, and add some vegetable oil to help them absorb.
The redder the color, the better.
The variety, color and maturity of tomato will determine the content of lycopene. For example, the lycopene content of yellow varieties and pink varieties of tomatoes is not as high as that of red varieties. Therefore, if you want to choose tomatoes with higher lycopene, of course, choose bright red tomatoes and avoid buying immature and semi-mature green tomatoes.
Four delicious foods double the nutrition of tomatoes!
Are you tired of scrambled eggs with tomatoes? In fact, many dishes are accompanied by tomatoes.
1, fried tomatoes
This dish is very suitable for the elderly and is an appetizer. Tomatoes have the effects of invigorating stomach, promoting digestion, nourishing yin and promoting fluid production. Cauliflower contains a lot of potassium, calcium, folic acid and selenium, and it is also an excellent source of cellulose, which can help digestion, enhance appetite and relieve constipation.
2. tomatoes and potato chips
This dish helps to relieve hypertension, because tomatoes and potatoes are rich in potassium, which can promote the discharge of sodium from the blood, lower blood pressure, promote diuresis and reduce swelling, and have a good auxiliary treatment effect on hypertension and kidney diseases.
3. Fried shrimps with tomatoes
Shrimp meat is soft and easy to digest, and it is rich in protein. Stir-fried with eggs and tomatoes, the shrimp is white, the eggs are light yellow, the tomatoes are bright red, the color is gorgeous, the nutrition is balanced, and the taste is delicious, which is helpful for strengthening the spleen and appetizing.
4.stewed beef brisket with tomato
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 tomato 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.