Tiyeni tiphunzire za Lycopene: mphamvu yamphamvu yobisika mu tomato ndi mavwende

Kodi munayamba mwadzifunsapo kuti n’chiyani chimapatsa msuzi wa phwetekere pa pizza, ketchup yanu pa roll, kapena chidutswa cha vwende lanu chomwe chimakhala chofiira kwambiri tsiku lotentha? Chomwe anthu ambiri sadziwa ndi chakuti chobisika mkati mwa mtundu wofiira uwu muli mankhwala amphamvu achilengedwe omwe ndi othandiza kwambiri m’thupi lathu. Amatchedwa 'lycopene.' Lero, tikambirana za michere yodabwitsa iyi yotchedwa lycopene.

Mwachidule, kodi lycopene ndi chiyani?

Lycopene ndi mankhwala omwe amapezeka mwachilengedwe mu zipatso ndi ndiwo zamasamba. Malinga ndi sayansi, ndi utoto womwe uli m'gulu lotchedwa 'carotenoids'. Monga zomera, zipatso, ndi ndiwo zamasamba, mitundu yawo yapadera imapeza kuchokera ku utoto woterewu. Popeza lycopene ndi carotenoid wofiira, imapezeka kwambiri mu zipatso ndi ndiwo zamasamba zofiira ndi pinki monga tomato, chivwende, mphesa zapinki, ndi papaya.

Kusiyana kwakukulu ndichakuti lycopene ndi imodzi mwa ma antioxidants amphamvu kwambiri m'chilengedwe . Tsopano mwina mukudabwa kuti antioxidant iyi ndi chiyani.

Tangoganizani kuti pali adani ang'onoang'ono m'thupi mwathu omwe amawononga maselo ndikuwapangitsa 'kudya akufa'. Timawatcha kuti 'free radicals'. Pamene tikukalamba, komanso chifukwa cha zinthu monga kuipitsidwa kwa chilengedwe ndi kusuta fodya, chiwerengero cha adani amenewa chimawonjezeka m'thupi mwathu. Pamene 'free radicals' izi zikuwononga maselo, ndi pamene zimatsegula chitseko cha matenda ambiri osatha monga khansa, matenda a shuga, ndi matenda a mtima.

Kodi ubwino wa lycopene pa thanzi lathu ndi wotani?

Phindu lalikulu la lycopene ndi mphamvu zake zotsutsana ndi ma antioxidants zomwe takambirana kumene, koma palinso maubwino ena ambiri.

Zimathandiza kuchepetsa chiopsezo cha khansa

Ngakhale kafukufuku akadali kupitilira, kafukufuku wapano akusonyeza kuti pali kugwirizana pakati pa kudya lycopene ndi kupewa khansa. Zapezeka kuti ndizothandiza kwambiri pa khansa ya m'mapapo, mafupa, ndi prostate . Kafukufuku wina wa m'ma laboratories wasonyeza kuti lycopene imatha kuyimitsa kapena kuchepetsa kukula kwa maselo a khansa.

Asayansi amakhulupirira kuti izi zimachitika chifukwa cha mphamvu yapadera ya lycopene yolimbana ndi ma antioxidants. Chifukwa chakuti siisintha kukhala vitamini A monga ma carotenoid ambiri, mphamvu zake zotsutsana ndi ma antioxidants zimakhala zazikulu kwambiri, zomwe zimachepetsa kuwonongeka kwa maselo komwe kungayambitse khansa.

Zabwino kwambiri pa thanzi la mtima!

Pali mitundu iwiri ya cholesterol m'magazi mwathu: cholesterol yabwino ndi cholesterol yoyipa.

• Cholesterol yoipa (LDL)Ndi mtundu umene umakhazikika pamakoma a mitsempha yathu yamagazi, pang'onopang'ono n'kutseka, ndipo pakapita nthawi zimayambitsa matenda a mtima ndi sitiroko.
• Cholesterol yabwino (HDL) ndi mtundu womwe umathandiza kuchotsa cholesterol yoyipa yomwe yasonkhanitsidwa ndikusunga mitsempha yamagazi kukhala yoyera.

Kafukufuku waposachedwapa wapeza kuti lycopene imathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa (LDL) ndikuwonjezera cholesterol yabwino (HDL) . Kuphatikiza apo, lycopene imathandizanso kusunga kuthamanga kwa magazi kwabwino. Zonsezi pamodzi zimathandiza kuti mtima ukhale wathanzi.

Khungu limasunga loyera komanso lathanzi

Kudya lycopene kwa nthawi yayitali kungathandize kuteteza khungu ku kuwala koopsa kwa UV. Kafukufuku wina adawonetsa kuti anthu omwe amawonjezera phala la phwetekere muzakudya zawo tsiku lililonse anali ndi kuwonongeka kochepa ndi dzuwa ndi pafupifupi 40% poyerekeza ndi omwe sanawonjezere.

Koma izi sizikutanthauza kuti simukufunika kutetezedwa ku dzuwa/kuteteza ku dzuwa. Muyeneradi kuigwiritsa ntchito. Koma lycopene imapereka chitetezo chowonjezera komanso chokhazikika pakhungu. Komanso, lycopene imawonjezera kupanga mankhwala otchedwa 'procollagen', omwe amateteza khungu kuti lisakalamba. Izi zikutanthauza kuti imatha kusintha kuwonongeka komwe kumachitika pakhungu pamene tikukalamba.

Kukweza kubereka kwa amuna

Kafukufuku waposachedwapa adapeza kuti anyamata athanzi omwe amadya pafupifupi mamiligalamu 14 a lycopene patsiku amatha kuwonjezera mphamvu zawo zobereka ndi pafupifupi 40%.

Mpumulo wa ululu

Lycopene yapezekanso kuti ili ndi mphamvu zochepetsera ululu. Kafukufuku wina akusonyeza kuti lycopene imatha kuchepetsa ululu mofanana ndi mankhwala monga ibuprofen pa ululu wa mitsempha.

Kodi pali chiopsezo chotenga lycopene yambiri?

Lycopene nthawi zambiri ndi michere yotetezeka kwambiri , ndipo palibe chakudya chokwanira chomwe chimalimbikitsidwa kudya tsiku lililonse.

Komabe, nthawi zambiri, kumwa kwambiri lycopene kungayambitse kusintha pang'ono kwa mtundu wa khungu. Lipoti lina linati mayi wina amene ankamwa pafupifupi malita awiri a madzi a phwetekere patsiku kwa zaka zingapo anayamba kukhala ndi khungu la lalanje. Koma musadandaule, izi ndi zakanthawi kochepa . Atachepetsa kumwa madzi a phwetekere, khungu lake linabwerera mwakale mkati mwa milungu ingapo.

Anthu otsatirawa ayenera kulankhula ndi dokotala wawo asanawonjezere lycopene yambiri muzakudya zawo:

• Anthu omwe ali ndi kuthamanga kwa magazi kotsika
• Anthu omwe ali ndi zilonda zam'mimba
• Amayi oyembekezera kapena oyamwitsa
• Anthu omwe akumwa mankhwala a matenda a mtima, khansa, kapena matenda a khungu
• Anthu omwe akutenga mankhwala a mahomoni

Ndiye kodi timapeza bwanji lycopene?

Ngakhale kuti palibe milandu yodziwika ya kusowa kwa lycopene, madokotala amalimbikitsa kudya pafupifupi mamiligalamu 10 (10mg) a lycopene patsiku ngati gawo la zakudya zabwino.

Chofunika kwambiri ndikupeza lycopene iyi kuchokera ku zakudya zachilengedwe m'malo motenga zowonjezera, chifukwa ubwino wake umakhala waukulu pamene lycopene yomwe ili mu zakudya ikuphatikizidwa ndi zakudya zina.

Nazi zakudya zina zomwe zili ndi lycopene yambiri.

Nayi chinsinsi china! Kafukufuku wasonyeza kuti lycopene imayamwa bwino m'thupi lathu ikatenthedwa ndikuphatikizidwa ndi mafuta abwino, monga mafuta a kokonati kapena mafuta a azitona . Chifukwa chake, mutha kupeza phindu lalikulu podya tomato wophikidwa mu msuzi kapena msuzi kuposa kudya wosaphika.

• Mukapanga msuzi wa nyemba, nyama, kapena nsomba, onjezerani tomato wokhwima pang'ono.
• Gwiritsani ntchito msuzi wa phwetekere wopangidwa kunyumba popanga pasitala kapena spaghetti.
• Phikani (kuwotcha) zinthu monga tomato, nsomba, ndi tsabola ndi mafuta pang'ono a kokonati ndipo muzidye.
• Pangani supu ya phwetekere kunyumba.

Mukhoza kuwonjezera lycopene mosavuta muzakudya zanu za tsiku ndi tsiku pogwiritsa ntchito zinthu zosavuta monga izi.