吃蕃茄[西紅柿]的5大好處 5 Reasons to Eat More Tomatoes

tomato

1. 增加茄紅素 Load up on lycopene

茄紅素的抗氧化性能保護我們的免疫細胞免受破壞性自由基的傷害。大部份茄紅素都儲存在蕃茄皮上,而蕃茄的紅色就是從茄紅素而來。煮蕃茄時加一點點橄欖油或菜籽油有助將茄紅素帶到血液中。
The antioxidant properties of lycopene may protect our immune cells from destructive free radicals, molecules that can harm cells and damage DNA. The best way to get lycopene—which is in the skin, and gives red tomatoes their rich colour—is through cooked or processed tomatoes (juice, sauce and paste). Cook tomatoes with a little healthy oil (e.g., olive or canola), which helps carry the lycopene into the bloodstream.

2. 照顧心臟 Care for your heart

蕃茄含有豐富的維生素C,跟茄紅素一樣,能有效降低心臟疾病的風險,而大部份的維生素C都是濃縮在那包著種子的果凍狀物質。蕃茄中的水楊酸有抗凝血作用,對心臟疾病也有好處。坊間許多食譜建議煮食時取出種子,以防止味道苦澀。若不想吃苦澀味,又不想浪費蕃茄的營養,可以車厘茄取代。
Tomatoes are rich in vitamin C, which, like lycopene, is linked to reducing the risk of heart disease. Most of the vitamin C is concentrated in the jelly-like substance that encases the seeds. Tomatoes are also high in salicylates, which have an anti-clotting effect on the blood, and may be partially responsible for tomatoes’ protective effect against heart disease. Many recipes advise removing the seeds to prevent a bitter flavour. But to conserve nutrients, use plum tomatoes, which have less-bitter seeds.

3. 幫助控制哮喘 Help control asthma

澳洲一項最新的研究發現,攝入足夠的茄紅素和維生素A有助於減少運動誘發的哮喘症狀。
A new Australian study found that adequate intake of lycopene and vitamin A helped reduce exercise-induced asthma symptoms.

4. 強化骨骼 Feed your bones

蕃茄中的維生素K對於凝血和保持骨骼強壯發揮了關鍵作用。波士頓大學的研究發現,缺乏維生素K的人,其手和膝關節炎發病率亦較高。
Tomatoes contain vitamin K, which plays a key role in clotting blood and maintaining strong bones. And, research from Boston University found that vitamin K deficiency is linked to a higher prevalence of hand and knee osteoarthritis.

5. 補充維生素A Add vitamin A

維生素A有助於維持健康的皮膚、頭髮、骨骼和牙齒。一杯(2約50毫升)切碎的蕃茄能為婦女提供超過一半每日建議的維生素A攝取量。
Vitamin A helps maintain healthy skin, hair, bones and teeth. One cup (250 mL) of chopped tomatoes provides over half of the recommended daily amount of vitamin A for women.

Source: Best Health Magazine

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紅運當頭﹣新年自家種小蕃茄[西紅杮] Grow Your Tomatoes in CNY

tomatoes
番茄是家居種植的熱門選擇,紅潤飽滿的果實看得人特別高興,而且不難種,最常令新手挫敗的原因是沒有配合適時耕作,大熱天種番茄是自討苦吃,曾聽農夫戲言:「你可以試下開冷氣比佢歎嘅。」屬於秋春季節的番茄最遲二月播種,想種?好好把握這個多月的最後時機!

Tips
•  忌高溫,宜放於濕潤環境,及選排水力較佳的砂壤土。
•  日照不足開花結果會出現不良情況,也容易造成落花枯萎的現象。
•  開花後每周在泥土表面灑上少量熟石灰,以防果實缺鈣而變黑。
•  番茄可長至一米多的高度,要因應種植空間慎選品種,空間較小的宜選高度有限的盆栽番茄品種。
•  鮮紅的番茄十分受雀鳥歡迎,可用網袋套著果實,免被偷食。

Steps
1. 可直接購買番茄苗,或自行培苗:將種子泡水6小時,在未有肥料的泥土中分散地置入種子,並覆土2cm和澆水至泥土濕透。
2. 培苗可於小花盆進行,待成功發芽的幼苗長到6至7片葉時再移到種植箱內繼續種植(定植)。
3. 移苗前先在種植箱施適量基肥,建議用花生麩和骨粉。幼苗之間保持約20cm以上距離。
4. 番茄苗長至15cm高時,最好立支架扶植,並用麻繩綁於支架上,避免被風吹倒。大約20天後開始施肥,之後每7至10天再追肥次。
5. 番茄生長約40天後開始開花,定植後75至85天會有收成,收成期約有2個月;小番茄則快一點,65至75天,收成期約有3個月。

Tomato is one of the most popular home-grown food. It looks lovely, tastes good, rich in nutritions and easy to grow! The most important tip is to sow the seed during the appropriate season. Never sow the seed in hot summer. If you are doing this in SE monsoon climate region, like HK, it will be the best to seed before late February.

Steps
1. You can either sow tomato seeds from a packet bought at the nursery or buy seedlings from the nursery. I’d do the latter if you haven’t grown tomatoes before.[nursery:  place the seeds inside water for 6 hours, then cover them by 2cm think non-fertilised soil, add water till the soil is wetted. ]
2. Nurse the plant in small plot and transplant to a larger container when there are about 6-7 news leaves can be found.
3. Preparing to transplant. Fertilise the soil with Make sure to space each hole at least 20 cm away from each other in all directions. Tomatoes need space to grow! Transplanting is a stressful process for plants.
4. It is the time to add the stake when the tomatoes grow to about 15 cm tall. Bamboo or wooden ones are best. As your tomatoes grow, keep tying. Use a soft twine (strips of old stockings are good) and tie around your stake first, then the plant, so it won’t slip as it grows. Start fertilising the plant after another 20 days, then fertilise in every 7-10 days.
5.Iin 40 days you shall see the flowers grow. Leave your tomatoes on the plant until they’re really red – this way they’ll have the best flavour. After about 2-3 months they should be fully grown and ready to eat.

資料來源: Go.Asia

預防乳癌的蔬菜 Breast Cancer PreventionVeggies

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