IiCarotenoids: ziyintoni kwaye ziziphi ukutya ezinokufumaneka kuzo

Umxholo

• 1. IBeta-carotene
• Ukutya okune-beta-carotene
• 2. ILycopene
• Ukutya kweLycopene
• 3. ILutein kunye neZeaxanthin
• Ukutya kunye ne-lutein kunye ne-zeaxanthin

IiCarotenoids zii-pigment, zibomvu, orenji okanye tyheli ngokwemvelo zikhona ezingcanjini, amagqabi, iimbewu, iziqhamo kunye neentyatyambo, ezinokufumaneka, nangona zincinci, kukutya okuvela kwizilwanyana, njengamaqanda, inyama kunye nentlanzi. Ezona carotenoids zibaluleke kakhulu emzimbeni kwaye ezona zininzi ekutyeni zii-lycopene, i-beta-carotene, i-lutein kunye ne-zeaxanthin, efuna ukungeniswa, kuba umzimba awukwazi ukuvelisa.

Ezi zinto zine-antioxidant, isenzo sokukhusela ifoto kunye nokunxibelelana nezinye i-antioxidants, ukonyusa amajoni omzimba kunye nokukhusela iiseli kumonakalo we-oxidative.

Njengoko ii-carotenoids azikhululekanga ekutyeni, kodwa zinxulunyaniswa neeproteni, imicu kunye neepolysaccharides, ukwenzela ukuba ukufunxa kwenzeke, ukukhutshwa kwayo kubalulekile, okunokwenzeka ngexesha lomzimba, njengokuhlafuna okanye i-hydrolysis esiswini, kodwa nangexesha lokulungiselela, kungoko ukubaluleka kwendlela okuphekwe ngayo ukutya. Ukongeza, uninzi lwee-carotenoids zinamafutha anyibilikayo, kungoko ukufunxwa kwawo kuyaphuculwa ukuba kunxulunyaniswa namafutha, anje ngeoyile yomnquma, umzekelo.

1. IBeta-carotene

I-Beta-carotene yinto enika iorenji kunye nombala obomvu kwiziqhamo kunye nemifuno, ibe yeyona nto ininzi ekutyeni. Inxalenye yale carotenoid iguqulelwa kwi-retinol, ivithamin ebaluleke kakhulu ekusebenzeni kakuhle komzimba.

I-Beta-carotene inezixhobo ezichasene ne-oxidant, ezithintela ukwenzeka komonakalo we-DNA, kunye nokwehlisa umngcipheko kwezinye iintlobo zomhlaza.

Ukongeza, le carotenoid ikwanayo nefoto yokukhusela xa ulusu luvezwa elangeni, ngenxa yokuthatha inxaxheba ekuphenduleni kwimichiza kwi-epidermis, kuthintela imitha yelanga kunye ne-anti-oxidants, kunye nokulibazisa ukubonakala kwe-erythema yelanga.

Ukutya okune-beta-carotene

Okunye ukutya okunotye kwi-beta-carotene zii-carrot, isikwashi, isipinatshi, i-kale, itheniphu eluhlaza, i-cantaloupe melon kunye ne-buriti. Jonga uluhlu olupheleleyo lokutya okunotye kwi-beta-carotene.

Indlela elungileyo yokunyusa ukufunxwa kwe-beta-carotene kukutya kukufaka isanqante okanye ithanga emva kokupheka, kuba zinokufumaneka okuphezulu kakhulu, ukufunxeka ngcono kunye nobungakanani obukhulu.

2. ILycopene

I-Lycopene yi-carotenoid nayo enesenzo sokulwa ne-antioxidant, ejongene nombala obomvu wokutya. Le nto ikhusela i-erythema ebangelwe yi-UV kwaye inciphise ii-enzymes ezonakalisa i-collagen, i-elastin kunye ne-mitochondrial DNA, enegalelo ekugcineni ulusu olusempilweni kunye nokulibazisa ukuguga.

Ukongeza, iyanceda ekuthinteleni ezinye iintlobo zomhlaza kwaye iphucula ukusebenza kwemithambo yegazi, oko ke kuthintela ukukhula kwezifo zentliziyo. Funda ngakumbi ngezibonelelo ze-lycopene.

Ukutya kweLycopene

Okunye ukutya okune-lycopene ziitumato, iguava ebomvu, ipapaya, itsheri kunye nolwandle.

Ukulungiswa kobushushu kwezinye zezi zinto zokutya kuphucula ukufakwa kwazo. Ukongeza, kwimeko yeetumato, ukuba iqhutywa bubushushu kwaye yongezwa ioyile, enje ngeoyile yomnquma, umzekelo, ukufunxeka kwayo kungonyuka malunga namaxesha ama-2 ukuya kwayi-3, xa kuthelekiswa nejusi yetumato entsha.

3. ILutein kunye neZeaxanthin

I-Lutein kunye ne-zeaxanthin zii-carotenoids ezikhoyo ngobuninzi kwi-retina, esweni, ziyikhusela kumonakalo we-photo-oxidative kunye nokuthintela ukukhula kweengxaki ezibonakalayo. Ezi carotenoids zineempembelelo eziluncedo ekuthinteleni nasekuqhubekeni kokuwohloka okubonakalayo okubangelwa kukuguga, esona sizathu siphambili sobumfama kubantu abangaphezulu kweminyaka engama-65.

Ukongeza, banegalelo kuthintelo lweentlobo ezithile zomhlaza. Bona ezinye izibonelelo ze zeaxanthin.

Ukutya kunye ne-lutein kunye ne-zeaxanthin

Okunye ukutya okunotye kwi-lutein kunye ne-zeaxanthin yi-basil, isipinashi, iparsley, i-kale, ii-ertyisi, i-broccoli kunye nombona. Funda ngakumbi malunga ne-lutein.