Carotenoids: zomwe ali komanso zakudya zomwe angapezeke

Zamkati

• 1. Beta-carotene
• Zakudya ndi beta-carotene
• 2. Lycopene
• Zakudya za Lycopene
• 3. Lutein ndi Zeaxanthin
• Zakudya ndi lutein ndi zeaxanthin

Carotenoids ndimatumba, ofiira, a lalanje kapena achikasu mwachilengedwe amapezeka mumizu, masamba, mbewu, zipatso ndi maluwa, omwe amathanso kupezeka, ngakhale pang'ono, muzakudya zochokera kuzinyama, monga mazira, nyama ndi nsomba. Ma carotenoid ofunikira kwambiri mthupi komanso omwe amadya kwambiri ndi ma lycopene, beta-carotene, lutein ndi zeaxanthin, omwe amafunika kumeza, chifukwa thupi silingathe kuwatulutsa.

Zinthu izi zimakhala ndi antioxidant, chithunzi-zoteteza komanso zimayanjana ndi ma antioxidants ena, kumalimbitsa chitetezo cha mthupi komanso kuteteza ma cell kuti asawonongeke.

Popeza ma carotenoid alibe chakudya, koma amagwirizana ndi mapuloteni, ulusi ndi polysaccharides, kuti mayamwidwe achitike, kumasulidwa ndikofunikira, komwe kumatha kuchitika mthupi lanu, monga kutafuna kapena hydrolysis m'mimba, komanso panthawi yokonzekera, chifukwa chake kufunikira kwakomwe chakudya chimaphikidwa. Kuphatikiza apo, ma carotenoid ambiri amatha kusungunuka mafuta, chifukwa chake kuyamwa kwawo kumatheka ngati kumalumikizidwa ndi mafuta, monga maolivi, mwachitsanzo.

1. Beta-carotene

Beta-carotene ndi chinthu chomwe chimapatsa lalanje ndi mtundu wofiira zipatso ndi ndiwo zamasamba, pokhala chakudya chochuluka kwambiri. Gawo la carotenoid limasinthidwa kukhala retinol, vitamini wofunikira kwambiri pakugwira bwino ntchito kwa thupi.

Beta-carotene ali ndi anti-oxidant katundu, omwe amaletsa kupezeka kwa kuwonongeka kwa DNA, komanso komwe kumachepetsa chiopsezo cha mitundu ina ya khansa.

Kuphatikiza apo, carotenoid iyi imakhalanso ndi chithunzi choteteza khungu pakamawonekera padzuwa, chifukwa chotenga nawo gawo pazomwe zimachitika mu khungu, kutseka kuwala kwa dzuwa ndi ma anti-oxidants, komanso kuchedwetsa kuwonekera kwa erythema.

Zakudya ndi beta-carotene

Zakudya zina zomwe zili ndi beta-carotene ndi kaloti, sikwashi, sipinachi, kale, mpiru wobiriwira, cantaloupe vwende ndi buriti. Onani mndandanda wathunthu wazakudya zomwe zili ndi beta-carotene.

Njira yabwino yowonjezeretsa kuyamwa kwa beta-carotene pachakudya ndi kumeza karoti kapena dzungu mukaphika, chifukwa ali ndi bioavailability yayikulu kwambiri, yolowetsedwa bwino komanso yochulukirapo.

2. Lycopene

Lycopene ndi carotenoid komanso yokhala ndi antioxidant, yomwe imayang'anira mtundu wofiira wa chakudya. Katunduyu amatetezeranso ku erythema yoyambitsidwa ndi UV ndikuchepetsa ma michere omwe amanyoza collagen, elastin ndi mitochondrial DNA, zomwe zimapangitsa kuti khungu lathanzi lisamayende bwino ndikuchedwetsa ukalamba.

Kuphatikiza apo, zimathandizanso kupewa mitundu ina ya khansa ndikuwongolera magwiridwe antchito, motero kupewa kukula kwa matenda amtima. Phunzirani zambiri za maubwino a lycopene.

Zakudya za Lycopene

Zakudya zina zomwe zimakhala ndi lycopene ndi tomato, gwafa wofiira, papaya, chitumbuwa ndi udzu wam'madzi.

Kukonzekera kwa kutentha kwa zina mwa zakudyazi kumathandizira kuyamwa kwawo. Kuphatikizanso apo, ngati tomato imakonzedwa ndi kutentha ndikuwonjezera mafuta, monga maolivi, kuyamwa kwake kumatha kukwera pafupifupi nthawi ziwiri kapena zitatu, poyerekeza ndi msuzi wa phwetekere watsopano.

3. Lutein ndi Zeaxanthin

Lutein ndi zeaxanthin ndi ma carotenoid omwe amapezeka kwambiri mu diso, m'maso, kuwateteza ku kuwonongeka kwa zithunzi-oxidative ndikuletsa kukula kwa zovuta zowoneka. Ma carotenoid awa amakhala ndi zotsatira zabwino popewa ndikuwonjezeka kwa macular chifukwa cha ukalamba, chomwe chimayambitsa khungu kwambiri kwa anthu azaka zopitilira 65.

Kuphatikiza apo, amathandizanso kupewa mitundu ina ya khansa. Onani zabwino zina za zeaxanthin.

Zakudya ndi lutein ndi zeaxanthin

Zakudya zina zokhala ndi lutein ndi zeaxanthin ndizosamba, sipinachi, parsley, kale, nandolo, broccoli ndi chimanga. Dziwani zambiri za lutein.