AmaCarotenoids: ayini nokuthi angatholakala kuphi ekudleni

-Delile

• 1. I-Beta-carotene
• Ukudla okune-beta-carotene
• 2. ILycopene
• Ukudla kweLycopene
• 3. ULutein noZeaxanthin
• Ukudla okune-lutein ne-zeaxanthin

AmaCarotenoids anemibala, ebomvu, esawolintshi noma ephuzi ngokwemvelo ekhona ezimpandeni, emaqabungeni, ezimbewini, ezithelweni nasezimbali, ezingatholakala, noma ngabe zincane, ekudleni okuvela ezilwaneni, njengamaqanda, inyama nenhlanzi. Ama-carotenoid abaluleke kakhulu emzimbeni futhi amaningi kakhulu ekudleni yi-lycopene, i-beta-carotene, i-lutein ne-zeaxanthin, okudingeka ukuthi ingeniswe, ngoba umzimba awukwazi ukukhiqiza.

Lezi zinto zine-antioxidant, isenzo sokuvikela isithombe futhi ihlangana namanye ama-antioxidants, ikhulisa amasosha omzimba futhi ivikele amaseli ekulimaleni okwenziwe nge-oxidative.

Njengoba i-carotenoids ingekho mahhala ekudleni, kepha ihlotshaniswa namaprotheni, imicu kanye ne-polysaccharides, ukuze kumunceke, ukukhishwa kwayo kuyadingeka, okungenzeka ngesikhathi somzimba, njengokuhlafuna noma i-hydrolysis esiswini, kepha futhi ngesikhathi sokulungiselela, yingakho ukubaluleka kokuthi kuphekwa kanjani ukudla. Ngaphezu kwalokho, ama-carotenoid amaningi ancibilika emafutheni, yingakho ukumuncwa kwawo kuthuthukiswa uma kuhlotshaniswa namafutha, njengamafutha omnqumo, ngokwesibonelo.

1. I-Beta-carotene

I-Beta-carotene yinto enika umbala wewolintshi nobomvu kwizithelo nemifino, okudla kakhulu. Ingxenye yale carotenoid iguqulwa ibe yi-retinol, ivithamini ebaluleke kakhulu ekusebenzeni kahle komzimba.

I-beta-carotene inezinto ezilwa ne-oxidant, ezivimbela ukuvela kokulimala kwe-DNA, nokwehlisa ubungozi bezinhlobo ezithile zomdlavuza.

Ngaphezu kwalokho, le carotenoid nayo inesenzo sokuvikela isithombe lapho isikhumba sivezwa yilanga, ngenxa yokubamba iqhaza kwaso ekuphendukeni kwamakhemikhali ku-epidermis, ukuvimbela imisebe yelanga nama-anti-oxidants, futhi kubambezele ukubonakala kwe-erythema yelanga.

Ukudla okune-beta-carotene

Okunye ukudla okunothe ku-beta-carotene yizinqathe, isikwashi, isipinashi, i-kale, itheniphu eluhlaza, ikhabe le-cantaloupe ne-buriti. Bona uhlu oluphelele lokudla okunothe ku-beta-carotene.

Indlela enhle yokwandisa ukumuncwa kwe-beta-carotene ekudleni ukufaka isanqante noma ithanga ngemuva kokupheka, ngoba kunokutholakala okuphezulu kakhulu, kungenziwa kangcono futhi ngobuningi obukhulu.

2. ILycopene

I-Lycopene iyi-carotenoid futhi enesenzo se-antioxidant, esibhekele umbala obomvu wokudla. Le nto futhi ivikela i-erythema eyenziwe nge-UV futhi inciphisa ama-enzyme alulaza i-collagen, i-elastin ne-mitochondrial DNA, enikela ekugcineni isikhumba esinempilo nokubambezela ukuguga.

Ngaphezu kwalokho, kuyasiza nokuvikela ezinye izinhlobo zomdlavuza futhi kuthuthukise ukusebenza kwemithambo yegazi, ngaleyo ndlela kuvimbele ukukhula kwezifo zenhliziyo. Funda kabanzi mayelana nezinzuzo ze-lycopene.

Ukudla kweLycopene

Okunye ukudla okuqukethe i-lycopene ngotamatisi, ugwava obomvu, upopoya, i-cherry nokhula lolwandle.

Ukucubungula ukushisa kokunye kwalokhu kudla kuthuthukisa ukumuncwa kwawo. Ngaphezu kwalokho, esimweni sotamatisi, uma kusetshenzwa ngokushisa bese kufakwa uwoyela, njengowoyela womnqumo, ngokwesibonelo, ukumuncwa kwawo kungakhula cishe izikhathi ezi-2 kuye kwezi-3, uma kuqhathaniswa nejusi le-tomato elisha.

3. ULutein noZeaxanthin

I-Lutein ne-zeaxanthin ngama-carotenoid akhona ngobuningi ku-retina, esweni, ayivikela ekulimaleni kwesithombe-oxidative futhi avimbele ukukhula kwezifo ezibukwayo. Lawa ma-carotenoid anemiphumela ezuzisayo ekuvimbeleni nasekuqhubekeni kokuwohloka kwama-macular okubangelwa ukuguga, okuyimbangela enkulu yobumpumputhe kubantu abangaphezu kweminyaka engama-65.

Ngaphezu kwalokho, banegalelo nasekuvikeleni ezinye izinhlobo zomdlavuza. Bona ezinye izinzuzo ze-zeaxanthin.

Ukudla okune-lutein ne-zeaxanthin

Okunye ukudla okunothe nge-lutein ne-zeaxanthin yi-basil, isipinashi, iparsley, i-kale, uphizi, i-broccoli nommbila. Funda kabanzi mayelana ne-lutein.