Kua whakaaro koe he aha te mea e hoatu ana ki tō ranu tōmato ki runga i te pīta, ki tō ketchup ki runga i te rōra, ki tō poro merengi whero rānei i te rā wera? Ko te mea kāore i te mōhiotia e te tini o te tangata, kei roto i tēnei tae whero he matūkai taiao kaha e tino whai hua ana mō ō tātou tinana. Ko te ingoa ko 'lycopene.' I tēnei rā, ka kōrero tātou mō tēnei matūkai whakamiharo e kiia nei ko te lycopene.
He aha te lycopene?
He matū te lycopene e kitea ana i roto i ngā hua me ngā huawhenua. E ai ki te pūtaiao, he tae tēnei nō te rōpū e kiia nei ko ngā 'carotenoids'. Pērā i ngā tipu, ka whiwhi ngā hua me ngā huawhenua i ō rātou tae ahurei mai i ēnei tae. Nā te mea he carotenoid whero te lycopene, ka kitea nuitia i roto i ngā hua me ngā huawhenua whero me te māwhero pērā i te tōmato, te merengi, te karepe māwhero, me te papaya.
Ko te rerekētanga nui ko te lycopene tētahi o ngā antioxidants tino kaha o te taiao . Tērā pea kei te whakaaro koe he aha tēnei antioxidant.
Whakaarohia kei roto i tō tātou tinana ētahi hoariri ririki e kino ana i ngā pūtau, e 'kai mate ai'. Ka kiia rātou he 'raruraru kore utu'. I a tātou e pakeke haere ana, ā, nā ngā mea pēnei i te parahanga taiao me te momi hikareti, ka piki haere te maha o ēnei hoariri i roto i tō tātou tinana. Ina kino ēnei 'raruraru kore utu' i ngā pūtau, ko te wā tēnei e whakatuwhera ana i te kuaha ki ngā mate pūmau maha pēnei i te mate pukupuku, te mate huka, me te mate manawa.
Nō reira, he rite ngā 'antioxidants' ki ō tātou ake kaitiaki e hopu ana i aua hoariri kino e kiia nei ko ngā 'free radicals' me te aukati i a rātou kei kino i ō tātou pūtau. Ko te Lycopene tētahi o aua kaitiaki tino kaha.
He aha ngā painga o te lycopene ki te tinana?
Ko te painga matua o te lycopene ko ngā āhuatanga antioxidant i kōrerotia ake nei e tātou, engari he maha atu anō hoki ngā painga.
Āwhina ki te whakaiti i te mōrearea o te mate pukupuku
Ahakoa kei te haere tonu ngā rangahau, e whakaatu ana ngā rangahau o nāianei i te hononga i waenga i te kai lycopene me te ārai i te mate pukupuku. Kua kitea he tino whai hua mō ngā mate pukupuku o te pūkahukahu, te wheua, me te repeure . Kua whakaatuhia e ētahi rangahau taiwhanga ka taea e te lycopene te aukati, te whakaroa rānei i te tipu o ngā pūtau mate pukupuku.
E whakapono ana ngā kaipūtaiao nā te mana ahurei o te lycopene hei ārai mate. Nā te mea kāore e huri hei huaora A pērā i te nuinga o ngā carotenoids, he nui ake ōna āhuatanga ārai mate, ka whakaiti i te kino o ngā pūtau ka arahi pea ki te mate pukupuku.
He tino pai mō te hauora o te ngākau!
E rua ngā momo cholesterol i roto i ō tātou toto: te cholesterol pai me te cholesterol kino.
- Korekore kino (LDL)Koinei te momo e putunga ana ki ngā pakitara o ō tātou uaua toto, ka āta ārai haere i a rātou, ā, i roto i te wā ka arahi atu ki ngā mate manawa me ngā whiu.
- Ko te cholesterol pai (HDL) te momo e āwhina ana ki te tango i te cholesterol kino kua kohia, me te pupuri i ngā oko toto kia ma.
I kitea i roto i tētahi rangahau tata nei ka āwhina te lycopene ki te whakaheke i ngā taumata o te cholesterol kino (LDL) me te whakanui ake i te cholesterol pai (HDL) . Hei tāpiri, ka āwhina hoki te lycopene ki te pupuri i te toto toto hauora. Ka whai wāhi katoa ēnei ki te hauora o te ngākau.
Ka noho mārama, ka ora hoki te kiri
Mā te kai roa i te lycopene ka āwhina i te tiaki i te kiri mai i ngā hihi UV kino. I whakaatuhia e tētahi rangahau ko te hunga i tāpiri i te whakapiri tōmato ki ā rātou kai i ia rā , tata ki te 40% te iti iho o te kino o te rā i te hunga kāore i pērā.
Engari, ehara tēnei i te kī kāore koe e hiahia ki te ārai rā/te ārai rā. Me whakamahi tonu koe. Engari ka whakaratohia e te lycopene he tiaki tāpiri, he tiaki pumau ki te kiri. Waihoki, ka whakanui ake te lycopene i te hanga o tētahi matū e kiia nei ko te 'procollagen', e tiaki ana i te kiri mai i te koroheketanga. Ko te tikanga ka taea e ia te whakakore i ētahi o ngā kino e pā ana ki te kiri i a tātou e pakeke haere ana.
Te whakapai ake i te momonatanga o te tāne
I kitea i roto i tētahi rangahau tata nei, ko ngā tāne taitamariki hauora e kai ana i te 14 mirigramu o te lycopene ia rā ka taea te whakapai ake i tō rātou momonatanga mā te 40%.
Whakamamae mamae
Kua kitea hoki he āhuatanga whakamamae mamae tō te lycopene. E whakaatu ana ētahi rangahau ka taea e te lycopene te whakaora i te mamae, he rite ki ngā rongoā pēnei i te ibuprofen mō te mamae o ngā io.
He mōrearea kei nui rawa te lycopene e kainga ana?
He matūkai tino haumaru te lycopene, ā, kāore he taumata mōrahi e taunakitia ana mō ia rā.
Heoi, he tino onge te nui o te lycopene ka huri te tae o te kiri. E ai ki tētahi pūrongo, i puta he kiri karaka i tētahi wahine i inu i te 2 rita wai tōmato i te rā mō ētahi tau. Kaua e manukanuka, he rangitahi noa iho tēnei . I tana whakaiti i tana inu wai tōmato, i hoki tōna kiri ki te āhua noa i roto i ētahi wiki.
Heoi, kāore pea ētahi tāngata e kaha ki te tango i ngā horopeta nui o te lycopene. Ahakoa he pai tetahi mea, ehara i te mea he pai mō te katoa.
Me kōrero ngā tāngata e whai ake nei ki tā rātou tākuta i mua i te tāpiri i te nui o te lycopene ki ā rātou kai:
- Ngā tāngata he iti te toto toto
- Ngā tāngata whai mate puku
- Ngā whaea hapū, ngā whaea whāngai u rānei
- Ngā tāngata e tango ana i ngā rongoā mō te mate manawa, te mate pukupuku, ngā mate kiri rānei
- Ngā tāngata e tango ana i te rongoā homoni
Nā, me pēhea rā te whiwhi i te lycopene?
Ahakoa kāore he pūrongo mō te korenga o te lycopene, e kī ana ngā tākuta kia kainga te 10 mirikaramu (10mg) o te lycopene ia rā hei wāhanga o te kai hauora.
Ko te mea nui ko te tiki i tēnei lycopene mai i ngā kai tūturu kaua e tango i ngā tāpiringa, nā te mea he nui ake ngā painga ina whakakotahihia te lycopene i roto i ngā kai me ētahi atu matūkai.
Anei ētahi kai he nui te lycopene.
| Kai | Te nui o te lycopene (tata) |
|---|---|
| 1 kapu o te ranu tōmato kua oti te whakarite | 37 mirikaramu (37mg) |
| He poro merengi mata (noa) | 13 mirikaramu (13mg) |
| He punetēpu o te whakapiri tōmato kua rite | 3 mirikaramu (3mg) |
| He punetēpu o te ketchup | 2.5 mirikaramu (2.5mg) |
Anei tētahi atu mea ngaro! Kua whakaatuhia e ngā rangahau he pai ake te mimiti o te lycopene e te tinana ina whakamahanahia, ā, ka konatunatua ki tētahi momo hinu pai, pērā i te hinu kokonati, te hinu oriwa rānei . Nō reira, he nui ake ngā painga ka puta mai i te kai i ngā tōmato i tunua ki te hupa, i te ranu rānei, i te kai mata.
- Mēnā he hupa pīni, mīti, ika rānei, tāpirihia ētahi tōmato pakari.
- Whakamahia he ranu tōmato i hangaia i te kāinga ina hanga rimurapa, spaghetti rānei.
- Tunua (tunua) ngā mea pēnei i te tōmato, te ika, me te tiri me te iti hinu kokonati, kātahi ka kainga.
- Hangaia he hupa tōmato ki te kāinga.
Ka taea e koe te tāpiri ngāwari i te lycopene ki tō kai o ia rā mā te whakamahi i ēnei mea māmā noa iho.
Karere Tangohia ki te Kāinga
- He antioxidant kaha te lycopene e kitea ana i roto i ngā kai whero/māwhero pērā i te tōmato me te merengi.
- Ka āwhina tēnei ki te whakaiti i te mōrearea o ngā mate pūmau pērā i te mate pukupuku me te mate manawa, ā, ka pupuri hoki i te hauora o te kiri.
- He pai ake te tiki i te lycopene mai i ngā kai tūturu i te tango pire.
- Ina whakamahanatia, ka tunua hoki ngā kai kei roto te lycopene ki tētahi momo hinu pai, ka piki ake te mimiti o aua mea e te tinana.
- Mena he mate tōu, kei te hapu koe, kei te tango rongoā rānei koe, me kōrero koe ki tō tākuta i mua i te hanga i tētahi huringa nui ki tō kai.
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