Zvikafu zvakapfuma beta-carotene
Zvemukati
Chikafu chakapfuma mu beta-carotene chine mavambo emuriwo, kazhinji orenji uye yero yeruvara, senge makarotsi, apricots, mango, squashes kana cantaloupe mavise.
Beta-carotene is antioxidant iyo inobatsira mukusimbisa immune system, ichinyanya kukosha mukudzivirira zvirwere. Uye zvakare, inobatsirawo kune hutano uye hwakanaka ganda, sezvo zvichibatsira kuchengetedza ganda rako kubva kuzuva nekuvandudza yako tan.
Iyi tafura inotevera inoratidza zvimwe zvekudya zvakapfuma mu beta-carotene uye huwandu hwakaringana:
| Zvikafu zvakapfuma beta-carotene | Beta carotene (mcg) | Simba mu100 g |
| Acerola | 2600 | 33 macalorie |
| Tommy ruoko | 1400 | 51 macalorie |
| Muvungu | 2200 | 29 macalorie |
| manwiwa | 470 | 33 macalorie |
| Mupapaya wakanaka | 610 | 45 macalorie |
| Peach | 330 | 51.5 macalori |
| Guava | 420 | 54 macalorie |
| Chibereko chekushuva | 610 | 64 macalorie |
| Broccoli | 1600 | 37 macalorie |
| Nhanga | 2200 | 48 macalorie |
| Karoti | 2900 | Makori makumi matatu |
| Kale bota | 3800 | 90 macalorie |
| Tomato muto | 540 | 11 macalorie |
| Tomato yakabviswa | 1100 | 61 macalorie |
| Sipinachi | 2400 | 22 macalorie |
Kunze kwekuve uripo mukudya, beta-carotene inogona zvakare kuwanikwa mumafamasi kana muzvitoro zvezvisikwa, muchimiro chekuwedzera, mumacapsule.
Chii chiri hukama pakati pe beta-carotene uye tan
Chikafu chakapfuma mu beta-carotene chinobatsira ganda kuti riite riine hutano uye rinogara kwenguva refu bronze nekuti, pamusoro pekupa toni paganda, nekuda kweruvara rwavanopa, zvinobatsirawo kuchengetedza ganda kubva kukuvara kunokonzerwa nemwaranzi ye UV , Kudzivirira kuputika uye kukwegura kusati kwasvika kweganda.
Kuti unzwe kuita uku kwe beta-carotene pane yako tan, iwe unofanirwa kudya, ingangoita ka2 kana katatu pazuva, chikafu chakapfuma mu beta-carotene, mazuva manomwe asati atanga kubuda kuzuva, uye nemazuva apo pane kusvikirwa nezuva.
Pamusoro pezvo, beta-carotene capsules anobatsira kuwedzera kudya uye kuchengetedza ganda, zvisinei, anofanirwa kushandiswa chete nemazano echiremba kana anoona nezvezvakanaka uye haatomboparadzanisa nekuzorwa kwezuva.
Onawo zvehutano zvinobatsira zveimwe carotenoids.
Chii chinogona kukonzera kuwandisa beta-carotene
Kunyanya kudyiwa kwe beta-carotene, ese ari mumacapsule uye mune chikafu, kunogona kushandura ganda reorenji, iri zvakare mamiriro anozivikanwa se carotenemia, iyo isingakuvadzi uye inodzokera kune yakajairwa nekuderedzwa kwekudyiwa kwezvikafu izvi.
Ona kamukira yakapfuma muzvikafu zvine beta-carotene muvhidhiyo inotevera:
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