Carotenoids: zvavari uye mune izvo zvekudya zvavanogona kuwanikwa

Zvemukati

• 1. Beta-carotene
• Zvikafu zvine beta-carotene
• 2. Lycopene
• Zvokudya zveLycopene
• 3. Lutein naZeaxanthin
• Chikafu chine lutein uye zeaxanthin

Carotenoid pigments, tsvuku, orenji kana yero zvakasarudzika zviripo mumidzi, mashizha, mhodzi, michero uye maruva, ayo anogona kuwanikwawo, kunyangwe mune zvishoma zvishoma, muzvikafu zvemhuka, senge mazai, nyama nehove. Inonyanya kukosha carotenoids yemuviri uye yakawanda kwazvo mukudya ndeye lycopene, beta-carotene, lutein uye zeaxanthin, izvo zvinofanirwa kuiswa, nekuti muviri haugone kuzvigadzira.

Izvi zvinhu zvine antioxidant, foto-inodzivirira chiito uye inosangana nemamwe antioxidants, inosimudzira immune system uye inochengetedza maseru kubva kukuvara kweiyo oxidative.

Sezvo carotenoids isina mahara muchikafu, asi ichibatanidzwa nemapuroteni, mafibhi uye polysaccharides, kuitira kuti kunyoro kuitike, kuburitswa kwayo kunokosha, kunogona kuitika mukati mekuita kwemuviri, sekutsenga kana hydrolysis mudumbu, asi zvakare panguva yekugadzirira, nokudaro kukosha kwekubikwa kwechikafu. Uye zvakare, mazhinji carotenoids ane mafuta-akanyungudika, nekudaro kunwa kwavo kunowedzerwa kana kuchisanganiswa nemafuta, senge mafuta omuorivhi, semuenzaniso.

1. Beta-carotene

Beta-carotene chinhu chinopa orenji uye tsvuku ruvara kune michero nemiriwo, ichive chakanyanya kuwanda muchikafu. Chikamu cheiyi carotenoid chinoshandurwa kuita retinol, yakakosha vhitamini yekushanda chaiko kwemuviri.

Beta-carotene ine anti-oxidant zvivakwa, izvo zvinodzivirira kuitika kweDNA kukuvara, uye izvo zvinoderedza njodzi yemamwe marudzi ekenza.

Uye zvakare, iyi carotenoid zvakare ine pikicha yekudzivirira kana ganda richionekwa nezuva, nekuda kwekutora chikamu kwaro mukuita kwemakemikari muepidermis, ichivharira mwaranzi yezuva uye anti-oxidants, zvakare kunonoka kuoneka kwezuva erythema.

Zvikafu zvine beta-carotene

Kumwe kudya kwakapfuma mu beta-carotene makarotsi, squash, sipinashi, kare, green turnip, cantaloupe mavise uye buriti. Ona runyorwa rwakakwana rwezvikafu zvakapfuma mu beta-carotene.

Nzira yakanaka yekuwedzera kunwa kwe beta-carotene kubva muchikafu ndeyekumedza karoti kana manhanga mushure mekubika, nekuti vane bioavailability yakakwira kwazvo, kunyura zviri nani uye muhuwandu hwakawanda.

2. Lycopene

Lycopene ndeye carotenoid zvakare ine antioxidant chiito, inoitisa iyo yakatsvuka coloring yechikafu. Ichi chinhu chinodzivirirawo kune UV-inosimudzira erythema uye inoderedza maenzymes ayo anoshatisa collagen, elastin uye mitochondrial DNA, zvinobatsira mukuchengetedza ganda rine hutano uye kunonoka kuchembera.

Uye zvakare, inobatsirawo kudzivirira mamwe marudzi ekenza uye nekuvandudza kushanda kwevascular, nekudaro ichidzivirira kukura kwezvirwere zvemoyo. Dzidza zvakawanda nezve mabhenefiti e lycopene.

Zvokudya zveLycopene

Zvimwe zvekudya zvine lycopene madomasi, gwavha tsvuku, papaya, Cherry negungwa.

Iko kupisa kupisa kweimwe yeichi chikafu kunovandudza kutora kwavo. Uye zvakare, kana iri matomatisi, kana ikagadziriswa nekupisa uye ikawedzera oiri, senge mafuta omuorivhi, semuenzaniso, kunwiwa kwayo kunogona kuwedzera nekanenge ka2 kana katatu, zvichienzaniswa nemuto wedomasi mutsva.

3. Lutein naZeaxanthin

Lutein uye zeaxanthin ma carotenoid aripo akawandisa muiyo diso, muziso, achidzivirira kubva kukuvadzwa kwemufananidzo-oxidative uye kudzivirira kukura kwekusagadzikana kwekuona. Aya ma carotenoid ane mhedzisiro inobatsira mukudzivirira uye kufambira mberi kwema macular degeneration inokonzerwa nekukwegura, chinova chikonzero chikuru chekupofomadza muvanhu vanopfuura makore makumi matanhatu nemashanu.

Uye zvakare, ivo zvakare vanobatsira mukudzivirira kwemamwe marudzi ekenza. Ona zvimwe zvakanaka zve zeaxanthin.

Chikafu chine lutein uye zeaxanthin

Zvimwe zvekudya zvakapfuma mu lutein uye zeaxanthin ndeye basil, sipinashi, parsley, kare, pizi, broccoli uye chibage. Dzidza zvakawanda nezve lutein.