Wakambozvibvunza here kuti chii chinopa muto wematomatisi papizza, ketchup yako paroll, kana chidimbu chewatermelon chako chitsvuku zvakanyanya pazuva rinopisa? Chisingazivikanwe nevanhu vazhinji ndechekuti chakavanzika mukati meruvara rutsvuku urwu mune chinhu chechisikigo chine simba chinobatsira miviri yedu. Chinonzi 'lycopene.' Nhasi, tichataura nezvechikafu ichi chinoshamisa chinonzi lycopene.
Zvichitaurwa zviri nyore, chii chinonzi lycopene?
Lycopene ikemikari inowanikwa mumichero nemiriwo. Mukutaura kwesainzi, ipendi iri muboka rinonzi 'carotenoids'. Kufanana nemiti, michero, nemiriwo zvinowana mavara azvo akasiyana kubva mupendi dzakadaro. Sezvo lycopene iri carotenoid tsvuku, inowanikwa zvakanyanya mumichero nemiriwo mitsvuku nepingi zvakaita sematomatisi, watermelon, mazambiringa epingi, nepapaya.
Musiyano mukuru ndewekuti lycopene ndeimwe yeantioxidants ine simba kwazvo muzvisikwa . Iye zvino ungangove uchishamisika kuti antioxidant iyi chii.
Fungidzira kuti kune vavengi vadiki mumuviri wedu vanokuvadza masero uye vanoaita kuti 'adye akafa'. Tinoati 'free radicals'. Sezvatinokura, uye nekuda kwezvinhu zvakaita sekusvibiswa kwezvakatipoteredza nekusvuta, huwandu hwevavengi ava hunowedzera mumuviri wedu. Kana 'free radicals' idzi dzichikuvadza masero, ndipo padzinovhura mukana wezvirwere zvakawanda zvisingaperi zvakaita sekenza, chirwere cheshuga, uye chirwere chemwoyo.
Saka 'ma antioxidants' akafanana nevarindi vedu vanobata vavengi vane njodzi vanonzi 'free radicals' vovadzivisa kukuvadza masero edu. Lycopene ndeimwe yevarindi vane simba kudaro.
Ndezvipi zvakanakira lycopene pahutano hwemiviri yedu?
Kubatsira kukuru kwe lycopene ndiko kugona kwe antioxidant kwatakurukura, asi kune zvimwe zvakawanda zvakanakirawo.
Inobatsira kuderedza njodzi yekubatwa negomarara
Kunyangwe tsvakiridzo ichiri kuenderera mberi, tsvakiridzo iripo inoratidza hukama huripo pakati pekudya lycopene nekudzivirira kenza. Yakawanikwa ichibatsira zvikuru kenza yemapapu, mapfupa, uye prostate . Dzimwe ongororo dzemurabhoritari dzakaratidza kuti lycopene inogona kumisa kana kunonotsa kukura kwemasero ekenza.
Masayendisiti anotenda kuti izvi zvinokonzerwa nesimba reLycopene rekudzivirira muviri. Nekuti haishanduki kuita vhitamini A sezvakaita macarotenoids mazhinji, hunhu hwayo hwekudzivirira muviri hwakatokura, zvichideredza kukuvara kwemasero kunogona kukonzera kenza.
Yakanakira hutano hwemwoyo!
Kune mhando mbiri dzecholesterol muropa redu: cholesterol yakanaka necholesterol yakaipa.
- Cholesterol yakaipa (LDL)Ndirwo rudzi runoisa pamadziro etsinga dzedu dzeropa, zvichidzivhara zvishoma nezvishoma, uye nekufamba kwenguva zvinozokonzera kurwara nemwoyo nekurohwa nesitiroko.
- Cholesterol yakanaka (HDL) ndiyo inobatsira kubvisa cholesterol yakaipa yakaungana uye kuchengetedza tsinga dzeropa dzakachena.
Ongororo ichangobva kuitwa yakawana kuti lycopene inobatsira kuderedza cholesterol yakaipa (LDL) uye kuwedzera cholesterol yakanaka (HDL) . Pamusoro pezvo, lycopene inobatsirawo kuchengetedza BP yakanaka. Zvese izvi pamwe chete zvinobatsira pahutano hwemwoyo.
Inochengetedza ganda rakachena uye rine hutano
Kudya lycopene kwenguva refu kunogona kubatsira kudzivirira ganda kubva kumwaranzi inokuvadza yeUV. Imwe ongororo yakaratidza kuti vanhu vaiwedzera domasi paste mukudya kwavo zuva nezuva vaive nekukuvara kushoma ne40% pazuva pane avo vasina.
Asi izvi hazvirevi kuti haudi sunblock/sunscreen. Unofanira kuishandisa zvechokwadi. Asi lycopene inopa dziviriro yakawedzerwa uye inogara iripo kuganda. Zvakare, lycopene inowedzera kugadzirwa kwechinhu chinonzi 'procollagen', chinodzivirira ganda kubva pakukwegura. Izvi zvinoreva kuti inogona kutodzosera kumwe kukuvara kunoitika paganda sezvatinokwegura.
Kuvandudza kubereka kwevarume
Ongororo yakaitwa munguva pfupi yapfuura yakawana kuti varume vechidiki vane hutano vakadya mamirigiramu angangoita 14 elycopene pazuva vanogona kuwedzera kubereka kwavo ne40%.
Kurerutsira marwadzo
Lycopene yakawanikwawo ine hunyanzvi hwekunyaradza marwadzo. Dzimwe ongororo dzinoratidza kuti lycopene inogona kuderedza marwadzo semishonga yakaita seibuprofen yekurwadziwa kwetsinga.
Pane njodzi here yekutora lycopene yakawandisa?
Lycopene inowanzova chikafu chakachengeteka , uye hapana huwandu hwepamusoro hunokurudzirwa hwekudya zuva nezuva.
Zvisinei, kashoma, kunwa lycopene zvakanyanya kunogona kukonzera shanduko diki muruvara rweganda. Mumwe mushumo unoti mukadzi akanwa marita maviri emuto wematomatisi pazuva kwemakore akati wandei akatanga kuva neganda rakaita seorenji. Asi musazvidya moyo, izvi ndezvenguva pfupi . Paakaderedza kunwa kwake muto wematomatisi, ganda rake rakadzokera kune zvaraive mukati memavhiki mashoma.
Zvisinei, vamwe vanhu vangasakwanisa kudya lycopene yakawanda. Kungoti chimwe chinhu chakanaka hazvirevi kuti chakakodzera munhu wese.
Vanhu vanotevera vanofanira kutaura nachiremba wavo vasati vawedzera huwandu hwakawanda hwe lycopene mukudya kwavo:
- Vanhu vane BP yakaderera
- Vanhu vane maronda emudumbu
- Madzimai ane pamuviri kana kuti anoyamwisa
- Vanhu vari kutora mishonga yezvirwere zvemwoyo, kenza, kana zvirwere zveganda
- Vanhu vari kutora hormone therapy
Saka tingawana sei lycopene?
Kunyangwe pasina nyaya dzakataurwa dzekushomeka kwe lycopene, vanachiremba vanokurudzira kudya anenge mamirigiramu gumi (10mg) e lycopene pazuva sechikamu chekudya kune hutano.
Chinhu chinonyanya kukosha kuwana lycopene iyi kubva muzvikafu zvechisikigo pane kutora mishonga yekuwedzera, nekuti mabhenefiti acho akawanda kana lycopene iri muzvikafu ikasanganiswa nezvimwe zvinovaka muviri.
Heano mamwe ezvekudya zvine lycopene yakawanda.
| Chikafu | Zviri muLycopene (inenge) |
|---|---|
| 1 kapu yemuto wematomatisi wakagadzirwa | 37 mg (37 mg) |
| Chidimbu chewatermelon mbishi (yakajairika) | 13 mamirigiramu (13mg) |
| Chipunu chedomasi yakagadzirwa | 3 mamirigiramu (3mg) |
| Chipunu che ketchup | 2.5 mamirigiramu (2.5mg) |
Heino chimwe chakavanzika! Tsvagiridzo yakaratidza kuti lycopene inonyudzwa zvakanyanya nemiviri yedu kana ichidziiswa uye ichisanganiswa nemafuta akanaka, akadai semafuta ekokonati kana mafuta emuorivhi . Saka, unogona kuwana mabhenefiti akawanda kubva mukudya madomasi akabikwa mumuto kana muto pane kuadya asina kubikwa.
- Paunenge uchibika muto wenyemba, nyama, kana hove, wedzera madomasi mashoma akaibva.
- Shandisa muto wematomatisi wakagadzirwa kumba paunenge uchibika pasta kana spaghetti.
- Bika (gocha) zvinhu zvakaita sematomatisi, hove, uye mhiripiri nemafuta ekokonati mashoma wozvidya.
- Bika soup yemadomasi kumba.
Unogona kuwedzera lycopene nyore nyore pakudya kwako kwezuva nezuva nezvinhu zviri nyore zvakaita seizvi.
Mharidzo Yekuenda Nayo Kumba
- Lycopene iantioxidant ine simba inowanikwa muzvikafu zvitsvuku/zvitsvuku zvakaita sematomatisi newatermelon.
- Izvi zvinobatsira kuderedza njodzi yezvirwere zvisingaperi zvakaita sekenza nezvirwere zvemwoyo, uye zvinochengetedza hutano hweganda.
- Zviri nani kuwana lycopene kubva muzvikafu zvechisikigo pane kutora mapiritsi.
- Kana chikafu chine lycopene chikapiswa uye chikabikwa nemafuta akanaka, kunyudzwa kwacho nemuviri kunowedzera.
- Kana uine chirwere, une pamuviri, kana kuti uri kutora mishonga, iva nechokwadi chekubvunza chiremba wako usati waita chero shanduko huru pakudya kwako.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga