Kodi lycopene ndi chiyani, ndi chiyani komanso magwero azakudya zazikulu

Zamkati

• Kodi lycopene ndi chiyani?
• Zakudya zazikulu zomwe zili ndi lycopene

Lycopene ndi mtundu wa carotenoid womwe umayambitsa mtundu wofiirira-lalanje wazakudya zina, monga tomato, papaya, guava ndi chivwende, mwachitsanzo. Katunduyu ali ndi zida za antioxidant, zoteteza ma cell ku zovuta zaulere, chifukwa chake, zitha kuletsa kukula kwa mitundu ina ya khansa, makamaka prostate, bere ndi kapamba, mwachitsanzo.

Kuphatikiza popewa kuyambika kwa khansa, lycopene imaletsanso makutidwe ndi okosijeni a LDL cholesterol, amachepetsa chiopsezo cha atherosclerosis ndipo, chifukwa cha matenda amtima.

Kodi lycopene ndi chiyani?

Lycopene ndi chinthu chokhala ndi mphamvu yambiri ya antioxidant, kuyanjanitsa kuchuluka kwa zopitilira muyeso mthupi ndikuletsa kupsinjika kwa oxidative. Kuphatikiza apo, ma lycopene amateteza mamolekyulu ena, monga lipids, cholesterol ya LDL, mapuloteni ndi DNA motsutsana ndi njira zowononga zomwe zitha kuchitika chifukwa cha kuchuluka kwa zinthu zopitilira muyeso zomwe zimafalikira ndikupangitsa kuti pakhale matenda ena, monga khansa, matenda ashuga ndi mtima matenda. Chifukwa chake, lycopene ili ndi maubwino angapo azaumoyo ndipo imagwira ntchito m'malo osiyanasiyana, yayikulu ndiyo:

• Pewani khansa, kuphatikiza mawere, mapapo, ovarian, impso, chikhodzodzo, kapamba ndi khansa ya prostate, chifukwa imalepheretsa DNA ya ma cell kuti isasinthe chifukwa chopezeka mopanda malire, kuteteza kupezeka kwa kusintha kwakupha ndi kuchuluka kwa maselo a khansa. Kafukufuku wa mu vitro adapeza kuti lycopene imatha kuchepetsa kukula kwa zotupa za m'mawere ndi prostate. Kafukufuku wowunikira omwe adachitika ndi anthu adawonetsanso kuti kumwa ma carotenoids, kuphatikiza ma lycopenes, adatha kuchepetsa chiopsezo chokhala ndi khansa yam'mapapo ndi prostate mpaka 50%;
• Tetezani thupi ku zinthu zowopsa: zinawonetsedwa pofufuza kuti kumwa pafupipafupi komanso kuchuluka kwa ma lycopene kumatha kuteteza zamoyo motsutsana ndi mankhwala ophera tizilombo ndi herbicides, mwachitsanzo;
• Kuchepetsa chiopsezo cha matenda amtima, chifukwa imaletsa makutidwe ndi okosijeni a LDL, omwe amachititsa kuti mapangidwe a atherosclerosis apange, omwe ndi amodzi mwazomwe zimayambitsa chiwopsezo cha matenda amtima. Kuphatikiza apo, lycopene imatha kukulitsa kuchuluka kwa HDL, komwe kumadziwika kuti cholesterol yabwino komanso komwe kumalimbikitsa thanzi la mtima, motero kumatha kuwongolera kuchuluka kwama cholesterol;
• Tetezani thupi ku zotsatira za radiation ya dzuwa: Kafukufuku adachitika pomwe gulu lowerengera lidagawika awiri, m'modzi yemwe adadya 16 mg ya lycopene, ndipo inayo yomwe idadya malowa idawonekera padzuwa. Pambuyo pa masabata 12, zidapezeka kuti gulu lomwe lidadya ma lycopene linali ndi zotupa zochepa pakhungu kuposa omwe amagwiritsa ntchito malowa. Kuchita kwa lycopene kumatha kukhala kothandiza kwambiri ngati kumwa kwake kumalumikizidwa ndi kumwa kwa beta-carotenes ndi mavitamini E ndi C;
• Pewani ukalamba wa khungu, popeza chimodzi mwazinthu zomwe zimakhudza ukalamba ndi kuchuluka kwa zinthu zopitilira muyeso zomwe zimazungulira mthupi, zomwe zimayendetsedwa ndikulimbana ndi lycopene;
• Pewani kukula kwa matenda amaso: zafotokozedwa m'maphunziro omwe ma lycopene adathandizira kupewa kukula kwa matenda amaso, monga kupindika kwa maso ndi kuwonongeka kwa macular, kupewa khungu ndi kusintha masomphenya.

Kuphatikiza apo, kafukufuku wina wasonyeza kuti lycopene idathandizanso kupewa matenda a Alzheimer's, chifukwa ali ndi zida za antioxidant, kuteteza kupezeka kwa khunyu ndi kukumbukira kukumbukira, mwachitsanzo. Lycopene imachepetsanso kuchuluka kwa mafupa am'thupi, kumalepheretsa kukula kwa kufooka kwa mafupa.

Zakudya zazikulu zomwe zili ndi lycopene

Tebulo lotsatirali likuwonetsa zakudya zomwe zili ndi lycopene zambiri zomwe zitha kuphatikizidwa pazakudya zatsiku ndi tsiku:

Kuphatikiza pakupezeka pachakudya, ma lycopene amathanso kugwiritsidwa ntchito ngati chowonjezera, komabe ndikofunikira kuti chiwonetsedwe ndi katswiri wazakudya ndikugwiritsa ntchito molingana ndi malangizo ake.