So woasusuw nea ɛma wo tomato sauce wɔ pizza so, wo ketchup a ɛwɔ roll so, anaa wo watermelon slice a ɛyɛ kɔkɔɔ saa da a ɛyɛ hyew no ho pɛn? Nea nnipa pii nnim ne sɛ wɔde abɔde mu aduru a tumi wom a mfaso wɔ so kɛse ma yɛn nipadua ahintaw kɔla kɔkɔɔ yi mu. Wɔfrɛ no ‘lycopene.’ Ɛnnɛ, yɛbɛka aduannuru nwonwaso yi a wɔfrɛ no lycopene ho asɛm.
Sɛ yɛbɛka no tiawa a, dɛn ne lycopene?
Lycopene yɛ nnuru a ɛwɔ nnuaba ne nhabannuru mu fi awosu mu. Nyansahu mu no, ɛyɛ aduru a ɛyɛ aduru a ɛka kuw a wɔfrɛ no ‘carotenoids’ ho. Te sɛ afifide no, nnuaba, ne nhabannuru nya wɔn kɔla soronko fi nneɛma a ɛtete saa a wɔde yɛ nneɛma mu. Esiane sɛ lycopene yɛ carotenoid kɔkɔɔ nti, wɔtaa hu wɔ nnuaba ne nhabannuru a ɛyɛ kɔkɔɔ ne pink te sɛ tomato, akutu, bobe a ɛyɛ pink, ne papaya mu.
Nsonsonoe kɛse a ɛwɔ mu ne sɛ lycopene yɛ abɔde mu nneɛma a ɛko tia ɔyare mmoawa a ano yɛ den sen biara no mu biako . Seesei ebia woresusuw nea ɛyɛ saa antioxidant yi ho.
Fa no sɛ atamfo nketewa bi wɔ yɛn nipadua mu a wɔsɛe nkwammoaa no na wɔma ‘wodi awu’. Yɛfrɛ wɔn ‘free radicals’. Bere a yɛrenyin, na esiane nneɛma te sɛ nneɛma a atwa yɛn ho ahyia a wɔsɛe no ne sigaretnom nti, saa atamfo yi dodow kɔ soro wɔ yɛn nipadua mu. Sɛ ‘free radicals’ yi sɛe nkwammoaa no a, ɛyɛ bere a wobue ɔpon ma nyarewa pii a enni sabea te sɛ kokoram, asikreyare, ne komayare.
Enti ‘antioxidants’ te sɛ yɛn ankasa awɛmfo a wɔkyere saa atamfo a wopira a wɔfrɛ wɔn ‘free radicals’ no na wosiw wɔn kwan sɛ wɔrensɛe yɛn nkwammoaa no. Lycopene yɛ nipadua awɛmfo kɛse a wɔte saa no mu biako.
Akwahosan mu mfaso bɛn na ɛwɔ lycopene so ma yɛn nipadua?
Mfaso titiriw a ɛwɔ lycopene so ne tumi a ɛko tia ɔyare mmoawa a yɛaka ho asɛm seesei ara no, nanso mfaso afoforo pii nso wɔ so.
Ɛboa ma kokoram ho asiane so tew
Ɛwom sɛ nhwehwɛmu da so ara kɔ so de, nanso mprempren nhwehwɛmu kyerɛ sɛ abusuabɔ bi da lycopene a wɔnom ne kokoram a wosiw ano ntam. Wɔahu sɛ mfaso wɔ so titiriw ma ahurututu, nnompe, ne prostate kokoram . Nhwehwɛmu ahorow bi a wɔayɛ wɔ aduruyɛdan mu ada no adi sɛ lycopene tumi ma kokoram nkwammoaa nyin anaasɛ ɛma ɛyɛ brɛoo.
Nyansahufo gye di sɛ eyi fi tumi soronko a lycopene wɔ sɛ ɛko tia ɔyare mmoawa no. Esiane sɛ ɛnsakra nkɔ vitamin A te sɛ carotenoid pii nti, ne tumi a ɛko tia ɔyare mmoawa no yɛ kɛse mpo, na ɛtew nkwammoaa a ɛsɛe a ebetumi ama obi anya kokoram no so.
Ɔkɛseɛ ma koma akwahosan!
Cholesterol ahorow abien na ɛwɔ yɛn mogya mu: srade pa ne srade bɔne.
- Cholesterol bɔne (LDL) .Ɛyɛ ɔkwan a ɛkɔ yɛn mogya ntini no afasu so, na ɛde nkakrankakra siw ano, na bere kɔ so no ɛde komayare ne akisikuru ba.
- Cholesterol pa (HDL) ne nea ɛboa ma woyi srade bɔne a aboaboa ano na ɛma mogya ntini mu tew.
Nhwehwɛmu bi a wɔyɛe nnansa yi daa no adi sɛ lycopene boa ma srade bɔne (LDL) dodow so tew na ɛma srade pa (HDL) kɔ soro . Nea ɛka ho no, lycopene nso boa ma mogya mmoroso yɛ nea ɛfata. Eyi nyinaa bom boa ma koma no nya akwahosan pa.
Ɛma honam ani tew na ɛyɛ den
Lycopene a wɔde bere tenten di dwuma no betumi aboa ma wɔabɔ honam ani ho ban afi UV mframa a epira ho. Nhwehwɛmu bi kyerɛe sɛ nnipa a wɔde tomato a wɔayam ka wɔn aduan ho da biara no, owia a wɔsɛee no no so tew bɛyɛ 40% sen wɔn a wɔamfa amma no.
Nanso eyi nkyerɛ sɛ wunhia nnuru a wɔde siw owia ano/aduru a wɔde bɔ wo ho ban fi owia ho. Akyinnye biara nni ho sɛ ɛsɛ sɛ wode di dwuma. Nanso lycopene ma honam ani ahobammɔ foforo a ɛkɔ so daa. Afei nso, lycopene ma aduru bi a wɔfrɛ no ‘procollagen’ a ɛbɔ honam ani hwɛbea ho ban fi onyin ho no yɛ kɛse. Eyi kyerɛ sɛ ebetumi asan asɛe nneɛma a ɛba honam ani bere a yɛrenyin no bi mpo.
Mmarima awo a wɔbɛma atu mpɔn
Nnansa yi nhwehwɛmu bi kyerɛe sɛ mmerante a wɔwɔ apɔwmuden a wɔnom lycopene bɛyɛ miligram 14 da biara no betumi ama wɔn awo atu mpɔn bɛyɛ 40%.
Ɛyaw ano aduru
Wɔahu nso sɛ lycopene wɔ tumi a ɛma ɛyaw ano brɛ ase. Nhwehwɛmu ahorow bi kyerɛ sɛ lycopene tumi ma ɛyaw ano brɛ ase te sɛ nnuru te sɛ ibuprofen a wɔde sa ntini mu ɛyaw no.
So asiane wɔ hɔ sɛ wobɛnom lycopene pii?
Mpɛn pii no, lycopene yɛ aduannuru a ahobammɔ wom yiye , na wɔmfa nni dwuma kɛse biara a wɔkamfo kyerɛ sɛ wɔmfa nni dwuma da biara da.
Nanso, ɛntaa nsi koraa sɛ lycopene a wɔnom boro so no betumi ama honam ani kɔla asesa kakra. Amanneɛbɔ bi ka sɛ ɔbea bi a ɔnom tomato nsu bɛyɛ lita 2 da biara mfe pii no nyaa honam ani kɔla a ɛyɛ borɔdɔma. Nanso mma ɛnhaw wo, eyi yɛ bere tiaa mu de koraa . Bere a ɔtew tomato nsu a ɔnom so no, ne honam ani san yɛɛ sɛnea na ɛte kan no wɔ adapɛn kakraa bi mu.
Nanso, ebia nnipa binom rentumi nnom lycopene pii. Esiane sɛ biribi ye nti, ɛnkyerɛ sɛ ɛfata obiara.
Akyinnye biara nni ho sɛ ɛsɛ sɛ nnipa a wodi so yi ne wɔn duruyɛfo kasa ansa na wɔde lycopene pii aka wɔn aduan ho:
- Nnipa a wɔn mogya so tew
- Nnipa a wɔwɔ yafunu mu akisikuru
- Ɛnanom a wɔyem anaa wɔma nufu
- Nnipa a wɔnom nnuru a wɔde sa komayare, kokoram, anaa honam ani nyarewa
- Nnipa a wɔnom hormone therapy
Enti yɛbɛyɛ dɛn ankasa anya lycopene?
Ɛwom sɛ wɔammɔ amanneɛ biara sɛ lycopene nnim de, nanso nnuruyɛfo kamfo kyerɛ sɛ ɛsɛ sɛ obi di bɛyɛ miligram 10 (10mg) da biara sɛ aduan pa ho.
Ade a ɛho hia sen biara ne sɛ wubenya saa lycopene yi afi abɔde mu nnuan mu sen sɛ wobɛnom nnuru a wɔde ka aduan ho, efisɛ mfaso a ɛwɔ so no yɛ kɛse bere a wɔde lycopene a ɛwɔ nnuan mu no ka aduannuru afoforo ho no.
Nnuan bi a lycopene pii wom ni.
| Aduane | Lycopene dodow (bɛyɛ sɛ) . |
|---|---|
| Tomato a wɔasiesie no kuruwa 1 | miligram 37 (37mg) na ɛwɔ hɔ. |
| Nsuo a wɔayam no slice (daa) . | 13 miligram (13mg) na ɛwɔ hɔ. |
| Tomato a wɔasiesie no tablespoon biako | 3 miligram (3mg) na ɛwɔ hɔ. |
| Ketchup tablespoon biako a wɔde ahyɛ mu | 2.5 miligram (2.5mg) na ɛwɔ hɔ. |
Ahintasɛm foforo ni! Nhwehwɛmu ada no adi sɛ lycopene twetwe yɛn nipadua yiye bere a wɔayɛ no hyew na wɔde ka ngo pa te sɛ akutu ngo anaa ngodua ngo ho no . Enti, wubetumi anya mfaso pii afi tomato a wɔanoa wɔ broth anaa sauce mu a wubedi mu sen sɛ wubedi no a wɔannoa.
- Sɛ woreyɛ atoko, nam, anaa mpataa nsu a, fa tomato a abere kakraa bi ka ho.
- Fa tomato a wɔde ayɛ wɔ fie di dwuma bere a woreyɛ pasta anaa spaghetti no.
- Fa akutu ngo kakra noa (roast) nneɛma te sɛ tomato, mpataa, ne akutu na di.
- Yɛ tomato soup wɔ fie.
Ɛnyɛ den sɛ wubetumi de lycopene aka w’aduan da biara da denam nneɛma a ɛnyɛ den te sɛ eyinom so.
Nkrasɛm a Wɔde Kɔ Fie
- Lycopene yɛ aduru a ano yɛ den a ɛko tia ɔyare mmoawa a ɛwɔ nnuan kɔkɔɔ/pink te sɛ tomato ne nsuo mu.
- Eyi boa ma asiane a ɛwɔ hɔ sɛ wobenya nyarewa a enni sabea te sɛ kokoram ne komayare so tew, na ɛma honam ani akwahosan kɔ so tra hɔ.
- Ɛyɛ papa sɛ wubenya lycopene afi abɔde mu nnuan mu sen sɛ wubenya nnuru a wɔde sa yare mu.
- Sɛ wɔma nnuan a lycopene wom yɛ hyew na wɔde ngo pa bi noa a, sɛnea nipadua no twetwe no kɔ soro.
- Sɛ wowɔ aduruyɛ mu tebea bi, woanyinsɛn, anaasɛ worenom nnuru biara a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu.
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