Tomatillos: Fa'amanuiaga Fa'alesoifua maloloina ma Fa'amatalaga Mea'ai

Mo tagata taʻitoʻatasi o loʻo vaʻavaʻai e faʻaopoopo isi fualaau 'aina ma fualaau faisua i a latou meaʻai, e mafai e le faʻaopoopoina o tomatillo ona maua ai le tele ma meaʻai?

tomatillo

Tomatillos o se fualaau aina e mafai ona aumaia se tofo susulu o le citrus i ipu eseese.

taumafa

O lo'o tu'uina mai e le Matagaluega o Fa'ato'aga a Amerika le fa'amatalaga o lo'o i lalo mo le tasi medium/34g tomatillo. (FoodData Central. US Department of Agriculture. 2018)

• Kaloriia - 11
• Carbohydrates - 2 kalama
• Gaʻo - 0.3 kalama
• Polotini - 0.3 kalama
• Fibre - 0.7 kalama
• Sodium - 0.3 milligrams
• Sugar - 1.3 kalama

Carbohydrates

• Tomatillos e maualalo i carbohydrates, ma na'o le 2 kalama i fuala'au feololo. (FoodData Central. US Department of Agriculture. 2018)
• Mai lea mea, 0.7 kalama e sau mai fiber, ma le 1.3 kalama o suka masani.

gaʻo

• Tomatillo e itiiti ifo i le afa kalama o lo'o i totonu o le tasi tomatillo lapopoa.

porotini

• E itiiti ifo ile afa kalama ole polotini ile tomatillo.

Vitamini ma Minerale

Tomatillo e maua ai:

• vitamini A
• vitamini C
• Potassium
• Ma tu'uina atu isi micronutrients i tui laiti.

faamanuiaga

O faʻamanuiaga faʻalesoifua maloloina a Tomatillo e aofia ai mea nei.

Soifua maloloina Cardiovascular

Tomatillo e maua ai se faʻaopoopoga o meaʻai e maloloina i le fatu. E masani ona maualalo i le sodium ma mauoa i le potassium, lea e mafai ona fesoasoani e faʻatonutonu le toto. Latou te tuʻuina atu vitamini A ma C ma antioxidants e tetee atu ai i faʻamaʻi saoloto.

Ua fautuaina e le American Heart Association le taumafaina o fualaau aina ma fualaau faisua eseese i aso taitasi mo ni faamanuiaga eseese. O se tasi oi latou o lo latou fiber content. O le alava o le vaega e le mafai ona fa'amamaina o ga'o ga'o e mafai ona fesoasoani e fa'aitiitia le cholesterol e ala i le fusifusia ma aveese le cholesterol mai le tino. Tomatillo o loʻo i ai pe tusa ma le tasi le kalama o le fiber, o se faʻaopoopoga fautuaina i se meaʻai e maloloina i le fatu. (American Heart Association. 2023)

E mafai ona fesoasoani i le fa'aitiitia o le lamatiaga o le kanesa

Tomatillos e tele antioxidants ma mea e puipuia ai le kanesa. O latou o se puna o phytochemicals ua taʻua o withanolides. O nei mea fa'alenatura o la'au ua fa'aalia e fa'aosofia ai le apoptosis/selau oti i sela o le kanesa colon. (Peter T. White et al., 2016) O taumafa e maualuga i fuala'au 'aina ma fuala'au 'aina e feso'ota'i ma le maualalo o a'afiaga o le kanesa, o le tomatillo o se fa'aopoopoga fa'afeiloa'i i se fuafuaga fa'ai'ai maualuga-antioxidant e fa'atatau i le puipuia o le kanesa.

Fa'alelei o Fa'ailoga o le Gatu

O le withanolide antioxidants e fa'aanti-inflammatory fo'i. O su'esu'ega ile withanolides o lo'o fa'aalia ai fa'amanuiaga ile fa'aitiitia o fa'ailoga ole osteoarthritis ma le fa'ama'i rūmatoid. (Peter T. White et al., 2016) E mafai ona fesoasoani le Tomatillo e faʻaitiitia ai le mumū, lea e mafai ona faʻafefe ai le gasegase oona.

Puipuiga o le Vaai

Tomatillo e maua ai se puna maloloina o meaʻai autu mo le soifua maloloina o mata. Lutein ma le zeaxanthin o antioxidants e faʻaoga i le retina ma fesoasoani e puipuia mai le faʻaleagaina o le siosiomaga. Tomatillo e maua ai:

• Beta karotene
• vitamini E
• vitamini C
• apamemea
• siniki
• I le tu'ufa'atasiga, o nei vitamini ua fa'aalia ai le malosi e fa'agesegese ai le fa'agasologa o le macular degeneration e fa'atatau i le matua, o se mafua'aga masani o le gau o le va'ai. (National Institutes of Health, Ofisa o Mea'ai Fa'aopoopo. 2023)

Weight Maliu

Tomatillo ose mea'ai atoa e maualalo-kalori. Ona o le maualuga o le vai, e mafai ona faʻatumu e aunoa ma le faʻaopopoina o kalori tele. O le salsa fou e faia i tamato poʻo tomatillo o se filifiliga maloloina, tofo e toetoe a leai ni suka faaopoopo. (Le National Kidney Foundation. 2014)

Aafiaga Leaga

Tomatillos o se vaega o le aiga nightshade. E ui e leai se faʻamaoniga mautinoa e faʻamaonia ai soʻo se aʻafiaga leaga, o nisi tagata taʻitoʻatasi o loʻo lipotia mai o loʻo aʻafia i latou. (Falemai Cleveland. 2019) O tagata taʻitoʻatasi e talitonu atonu latou te maʻaleʻale i tomatillo e tatau ona faʻafesoʻotaʻi se fomaʻi resitaraina o meaʻai e iloa ai le mafuaʻaga ma auala e faʻaleleia ai le faapalepale.

afaina gofie

• E ui lava e seasea, fa'alavelave matuia, e aofia ai le anaphylaxis, e mafai lava e tusa lava pe leai ni fa'ailoga o le allergy tamato.
• O tagata ta'ito'atasi e le mautinoa e uiga i se allergy i tomatillo e tatau ona va'ai se foma'i fa'ama'i mo le su'ega.

ituaiga

• O ituaiga eseese e aofia ai samasama, lanumeamata, ma le lanu viole. (MacKenzie J. 2018)
• Rendidora o se ituaiga lanu meamata e tupu saʻo ma maualuga fua.
• Gulliver Hybrid, Tamayo, Gigante, ma Toma Verde e lanu meamata foi ae ola i se mamanu lautele.
• O nisi ituaiga lanu viole e aofia ai Purple Hybrid, De Milpa, ma Coban. (Drost D, Pedersen K. 2020)

Filifilia o

• Filifili tomati e malo ma lanu meamata ae lava lapoʻa e faʻatumu ai paʻu.
• Pe a umi tele ona matua, o le a avea lo latou tofo e le lelei. (MacKenzie J. 2018)

Teuina ma le Saogalemu

• Tomatillos e mafai ona tumau masina i totonu o latou paʻu, faʻasalalau i se nofoaga faʻafefe lelei. (MacKenzie J. 2018)
• Taofi i totonu o se taga pepa i totonu o le pusaaisa mo le le sili atu i le 2 vaiaso pe a faʻaaoga vave.
• Aua le teuina i totonu o palasitisi, aua e mafai ona pala.
• Mo le teuina umi, e mafai ona fa'aisa pe tu'ina tomati.
• Aveese le pa'u, fufulu, ma fa'agogo a'o le'i 'ai pe saunia mo se taimi umi e teu ai.

Sauniuniga

Tomatillos e ese lona tofo ma mautu. E mafai ona 'aina atoa e aunoa ma se mana'oga e fatu pe fa'a'au. (Drost D, Pedersen K. 2020) Fa'aaogā tomati mo:

• mata
• Sosi lanumeamata
• e avea o se toso
• Sandwiches
• Sala
• Soup
• Stews
• Falai
• Tu'u
• Tu'u mo se mea'ai itu
• Fa'aopoopo i smoothies

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Ole Mea'ai Fa'amalologa: Fa'asagatau i le Fua, Fa'amalie le Soifua Maloloina

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mau faasino

FoodData Central. US Department of Agriculture. (2018). Tomatillo, mata. Toe maua mai fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients

American Heart Association. (2023). Fa'afefea ona 'A'ai Fa'atele Fua'au Fua'au ma Fua'ai (Olaga Soifua Maloloina, Fa'amatalaga. www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables

White, PT, Subramanian, C., Motiwala, HF, & Cohen, MS (2016). Withanolides Faanatura i Togafitiga o Fa'ama'i Fa'ama'i. Faʻalauiloa i vailaʻau faʻataʻitaʻi ma le biology, 928, 329–373. doi.org/10.1007/978-3-319-41334-1_14

National Institutes of Health, Ofisa o Mea'ai Fa'aopoopo. (2023). Vitamini A: Pepa Fa'amatalaga mo Tomai Fa'alesoifua maloloina. Toe maua mai ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

Le National Kidney Foundation. (2014). 6 o mea'ai sili ma sili ona leaga mo le soifua maloloina (Fa'avae Fatugao, Fa'amatalaga. www.kidney.org/news/ekidney/july14/7_Best_and_Worst_Condiments_for_Health

Falemai Cleveland. (2019). O le a le mea e fai i le Nightshade Vegetable? (healthessentials, lomiga. health.clevelandclinic.org/whats-the-deal-with-nightshade-vegetables/

Jill, M. (2018). Totoina Tomatillos ma Sieli Ground i Togalaau Aiga. extension.umn.edu/vegetables/growing-tomatillos-and-ground-cherries#harvest-and-storage-570315

Drost D, PK (2020). Tomatillos i le Fa'ato'aga (Fa'ato'aga, Fa'amatalaga. digitalcommons.usu.edu/cgi/viewcontent.cgi?article=2658&context=extension_curall