Shin ka taɓa yin mamakin abin da ke ba miyar tumatir ɗinka a kan pizza, ketchup ɗinka a kan biredi, ko kuma yanki na kankana da ke da ja sosai a rana mai zafi? Abin da mutane da yawa ba su sani ba shi ne cewa ɓoye a cikin wannan launin ja wani abu ne mai ƙarfi na halitta wanda ke da amfani sosai ga jikinmu. Ana kiransa 'lycopene.' A yau, za mu yi magana game da wannan sinadari mai ban mamaki da ake kira lycopene.
A taƙaice dai, menene lycopene?
Lycopene wani sinadari ne da ake samu a dabi'ance a cikin 'ya'yan itatuwa da kayan lambu. A fannin kimiyya, launinsa na cikin rukunin da ake kira 'carotenoids'. Kamar yadda tsire-tsire, 'ya'yan itatuwa, da kayan lambu ke samun launuka na musamman daga irin waɗannan launukan. Tunda lycopene jan carotenoid ne, ana samunsa a cikin 'ya'yan itatuwa da kayan lambu ja da ruwan hoda kamar tumatir, kankana, inabi mai ruwan hoda, da gwanda.
Babban bambanci shine lycopene yana ɗaya daga cikin mafi ƙarfin antioxidants a cikin yanayi . Yanzu wataƙila kuna mamakin menene wannan antioxidant.
Ka yi tunanin akwai ƙananan maƙiya a jikinmu waɗanda ke lalata ƙwayoyin halitta kuma suna sa su 'ci matattu'. Muna kiransu 'free radicals'. Yayin da muke tsufa, kuma saboda abubuwa kamar gurɓatar muhalli da shan taba, adadin waɗannan maƙiyan yana ƙaruwa a jikinmu. Lokacin da waɗannan 'free radicals' ke lalata ƙwayoyin halitta, to lokacin ne suke buɗe ƙofa ga cututtuka da yawa na yau da kullun kamar ciwon daji, ciwon suga, da cututtukan zuciya.
Don haka 'antioxidants' kamar masu tsaron lafiyarmu ne waɗanda ke kama waɗannan maƙiyan da ke cutar da mu waɗanda ake kira 'free radicals' kuma suna hana su lalata ƙwayoyin halittarmu. Lycopene yana ɗaya daga cikin irin waɗannan masu tsaron lafiyar.
Menene amfanin lycopene ga lafiyar jikinmu?
Babban fa'idar lycopene shine kaddarorin antioxidant da muka tattauna, amma akwai wasu fa'idodi da yawa.
Yana taimakawa rage haɗarin kamuwa da cutar kansa
Duk da cewa har yanzu ana ci gaba da bincike, binciken da ake yi a yanzu ya nuna alaƙa tsakanin shan lycopene da kuma rigakafin cutar kansa. An gano cewa yana da amfani musamman ga cutar kansar huhu, ƙashi, da kuma ta prostate . Wasu nazarin dakin gwaje-gwaje sun nuna cewa lycopene na iya dakatar ko rage girman ƙwayoyin cutar kansa.
Masana kimiyya sun yi imanin cewa wannan ya faru ne saboda ƙarfin antioxidant na musamman na lycopene. Saboda baya canzawa zuwa bitamin A kamar yawancin carotenoids, kaddarorin antioxidant ɗinsa sun fi girma, wanda ke rage lalacewar ƙwayoyin halitta da ka iya haifar da cutar kansa.
Mai kyau ga lafiyar zuciya!
Akwai nau'ikan cholesterol guda biyu a cikin jininmu: cholesterol mai kyau da cholesterol mara kyau.
- Mummunan cholesterol (LDL)Nau'in da ke zuba a bangon jijiyoyin jininmu, yana toshe su a hankali, kuma akan lokaci yana haifar da bugun zuciya da bugun jini.
- Cholesterol mai kyau (HDL) nau'in cholesterol ne wanda ke taimakawa wajen cire tarin cholesterol mara kyau da kuma tsaftace tasoshin jini.
Wani bincike da aka yi kwanan nan ya gano cewa lycopene yana taimakawa wajen rage yawan cholesterol mara kyau (LDL) da kuma ƙara yawan cholesterol mai kyau (HDL) . Bugu da ƙari, lycopene yana taimakawa wajen kiyaye hawan jini mai kyau. Duk waɗannan tare suna taimakawa ga lafiyar zuciya.
Yana sa fata ta yi haske kuma ta yi kyau
Shan lycopene na dogon lokaci na iya taimakawa wajen kare fata daga haskoki masu cutarwa na UV. Wani bincike ya nuna cewa mutanen da ke ƙara man tumatir a cikin abincinsu kowace rana sun sami ƙarancin lalacewar rana da kashi 40% idan aka kwatanta da waɗanda ba su yi ba.
Amma wannan ba yana nufin ba kwa buƙatar kariya daga rana/rana ba. Tabbas kuna buƙatar amfani da shi. Amma lycopene yana ba da ƙarin kariya mai ɗorewa ga fata. Haka kuma, lycopene yana ƙara samar da wani sinadari mai suna 'procollagen', wanda ke kare fata daga tsufa. Wannan yana nufin cewa yana iya ma mayar da wasu lalacewar da ke faruwa ga fata yayin da muke tsufa.
Inganta haihuwa ga maza
Wani bincike da aka yi kwanan nan ya gano cewa samari masu lafiya waɗanda suka sha kimanin milligrams 14 na lycopene a kowace rana na iya inganta haihuwarsu da kusan kashi 40%.
Maganin ciwo
An kuma gano cewa Lycopene yana da tasirin rage radadi. Wasu bincike sun nuna cewa lycopene na iya rage radadi kamar na magunguna kamar ibuprofen don rage radadi a jijiyoyi.
Akwai haɗarin shan lycopene da yawa?
Lycopene gabaɗaya sinadari ne mai aminci , kuma babu shawarar shan shi a kowace rana.
Duk da haka, ba kasafai ake samun ɗan canji a launin fata ba. Wani rahoto ya bayyana cewa wata mata da ta sha kimanin lita 2 na ruwan tumatir a rana tsawon shekaru da dama ta fara samun fata mai launin lemu. Amma kada ku damu, wannan na ɗan lokaci ne kawai . Lokacin da ta rage shan ruwan tumatir, fatar jikinta ta dawo daidai cikin 'yan makonni.
Duk da haka, wasu mutane ba za su iya shan lycopene mai yawa ba. Kawai saboda wani abu yana da kyau ba yana nufin ya dace da kowa ba.
Ya kamata waɗannan mutane su yi magana da likitansu kafin su ƙara yawan sinadarin lycopene a cikin abincinsu:
- Mutane masu ƙarancin hawan jini
- Mutane masu fama da ulcer na ciki
- Uwa masu juna biyu ko masu shayarwa
- Mutane suna shan magani don cututtukan zuciya, ciwon daji, ko cututtukan fata
- Mutane da ke shan maganin hormone
To ta yaya muke samun sinadarin lycopene?
Duk da cewa babu rahoton rashin sinadarin lycopene, likitoci sun ba da shawarar shan kimanin milligram 10 (10mg) na lycopene kowace rana a matsayin wani ɓangare na abinci mai kyau.
Abu mafi mahimmanci shine a sami wannan lycopene daga abinci na halitta maimakon shan kari, domin fa'idodin sun fi yawa idan aka haɗa lycopene a cikin abinci tare da wasu abubuwan gina jiki.
Ga wasu abinci da ke ɗauke da sinadarin lycopene.
| Abinci | Yawan sinadarin Lycopene (kimanin) |
|---|---|
| Kofi 1 na miyar tumatir da aka shirya | 37 milligrams (37mg) |
| Yanka kankana danye (na yau da kullun) | 13 milligrams (13mg) |
| Cokali ɗaya na manna tumatir da aka shirya | 3 milligrams (3mg) |
| Cokali ɗaya na ketchup | 2.5 milligrams (2.5mg) |
Ga wani sirri! Bincike ya nuna cewa jikinmu yana shan lycopene idan aka dumama shi aka haɗa shi da mai mai kyau, kamar man kwakwa ko man zaitun . Don haka, za ku iya samun ƙarin fa'idodi daga cin tumatur da aka dafa a cikin miya fiye da cin su danye.
- Lokacin yin miyar lentil, nama, ko kifi, sai a zuba tumatir da suka nuna kaɗan.
- Yi amfani da miyar tumatir da aka yi da gida yayin yin taliya ko spaghetti.
- A dafa (gasasshen) abubuwa kamar tumatir, kifi, da barkono da ɗan man kwakwa sannan a ci su.
- Yi miyar tumatir a gida.
Za ka iya ƙara lycopene cikin abincinka na yau da kullum cikin sauƙi ta hanyar amfani da abubuwa masu sauƙi kamar waɗannan.
Saƙon Ɗauka Gida
- Lycopene wani sinadari ne mai ƙarfi da ke hana tsufa, wanda ake samu a cikin abinci ja/ruwan hoda kamar tumatir da kankana.
- Wannan yana taimakawa wajen rage haɗarin kamuwa da cututtuka masu tsanani kamar ciwon daji da cututtukan zuciya, da kuma kula da lafiyar fata.
- Ya fi kyau a sami lycopene daga abinci na halitta fiye da a sha daga ƙwayoyi.
- Idan aka dumama abincin da ke ɗauke da lycopene aka dafa shi da mai mai kyau, shaye-shayen su yana ƙaruwa.
- Idan kina da wata matsala ta lafiya, ko kina da juna biyu, ko kuma kina shan wasu magunguna, ki tabbatar kin tuntubi likitanki kafin ki yi wasu manyan canje-canje a abincinki.
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