Carotenoids: menene su kuma a cikin waɗanne irin abinci za'a iya samun su

Wadatacce

• 1. Beta-carotene
• Abinci tare da beta-carotene
• 2. Lycopene
• Abincin Lycopene
• 3. Lutein da Zeaxanthin
• Abinci tare da lutein da zeaxanthin

Carotenoids launuka ne masu launi, ja, lemu ko launin rawaya a ɗabi'a a cikin saiwoyi, ganye, iri, 'ya'yan itatuwa da furanni, waɗanda kuma ana iya samun su, duk da cewa ba su da yawa, a cikin abincin asalin dabbobi, kamar ƙwai, nama da kifi. Carotenoids mafi mahimmanci ga jiki kuma sunfi yawa a cikin abinci sune lycopene, beta-carotene, lutein da zeaxanthin, waɗanda suke buƙatar sha, saboda jiki baya iya samar dasu.

Wadannan abubuwa suna da maganin antioxidant, aikin kariya na hoto da kuma mu'amala da sauran antioxidants, suna inganta garkuwar jiki da kare kwayoyin daga lahani.

Kamar yadda carotenoids ba su da kyauta a cikin abinci, amma suna haɗuwa da sunadarai, zare da polysaccharides, don sha don faruwa, sakinsa ya zama dole, wanda zai iya faruwa yayin aiwatarwar jiki, kamar tauna ko hydrolysis a ciki, amma kuma yayin shiri, saboda haka mahimmancin yadda ake dafa abinci. Bugu da ƙari, yawancin carotenoids suna narkewa mai ƙima, saboda haka haɓaka su yana haɓaka idan an haɗu da mai, kamar su zaitun, misali.

1. Beta-carotene

Beta-carotene wani abu ne wanda ke ba da lemu da jan launi ga 'ya'yan itatuwa da kayan marmari, kasancewar sun fi yawa a abinci. Wani sashi na wannan karontenoid ya canza zuwa retinol, muhimmin bitamin don aikin jiki da kyau.

Beta-carotene yana da sinadarin anti-oxidant, wanda ke hana aukuwar lalacewar DNA, kuma wanda ke rage haɗarin wasu nau'in cutar kansa.

Bugu da kari, wannan carotenoid din shima yana da aikin kare hoto lokacin da fatar ta shiga rana, saboda sa hannu cikin halayen sinadarai a cikin epidermis, yana toshe hasken rana da anti-oxidants, shima yana jinkirta bayyanar erythema na rana.

Abinci tare da beta-carotene

Wasu abincin da suke da wadataccen beta-carotene sune karas, squash, alayyaho, kale, koren cinya, kankana da buriti. Duba cikakken jerin kayan abinci masu wadataccen beta-carotene.

Hanya mai kyau don kara shakar beta-carotene daga abinci ita ce shayar da karas ko kabewa bayan dafa abinci, tunda suna da haɓakar bioavailability da yawa, suna cikin nutsuwa sosai kuma suna da yawa.

2. Lycopene

Lycopene carotenoid ne kuma tare da aikin antioxidant, wanda ke da alhakin jan launi na abinci. Wannan sinadarin yana kuma kariya daga cutar yoyon fitsari da rage enzymes wadanda suke lalata collagen, elastin da mitochondrial DNA, suna taimakawa wajen kiyaye lafiyar fata da kuma jinkirta tsufa.

Bugu da kari, shima yana taimakawa wajen hana wasu nau'ikan cutar kansa da inganta aikin jijiyoyin jini, don haka hana ci gaban cututtukan zuciya da jijiyoyin jini. Ara koyo game da fa'idar sinadarin lycopene.

Abincin Lycopene

Wasu abincin da ke dauke da sinadarin lycopene sune tumatir, jan guava, gwanda, ceri da ciyawar teku.

Aikin zafin rana na wasu daga waɗannan abincin yana inganta shayar dasu. Bugu da kari, a yanayin tumatir, idan ana sarrafa shi da zafin rana an kuma kara mai, kamar su man zaitun, alal misali, shan shi na iya karuwa da kimanin sau 2 zuwa 3, idan aka kwatanta shi da ruwan lemon tumatir.

3. Lutein da Zeaxanthin

Lutein da zeaxanthin sune carotenoids da suke da yawa a cikin kwayar ido, a ido, suna kare shi daga lalacewar hoto da hana hana ci gaban cututtukan gani. Waɗannan carotenoids suna da fa'idodi masu amfani wajen hanawa da ci gaban lalacewar macular da tsufa ya haifar, wanda shine babban dalilin makanta ga mutane sama da shekaru 65.

Bugu da kari, suna kuma ba da gudummawa ga rigakafin wasu nau'ikan cutar kansa. Duba wasu fa'idodi na zeaxanthin.

Abinci tare da lutein da zeaxanthin

Wasu abinci masu wadatar lutein da zeaxanthin sune basil, alayyafo, faski, kale, peas, broccoli da masara. Learnara koyo game da lutein.