Ngaba wakha wazibuza ukuba yintoni enika isosi yakho yetumato kwipizza, iketchup yakho kwiroll, okanye isilayi sakho sevatala esibomvu kakhulu ngemini eshushu? Into abantu abaninzi abangaziyo kukuba ngaphakathi kolu mbala ubomvu kukho ikhemikhali yendalo enamandla eluncedo kakhulu emizimbeni yethu. Ibizwa ngokuba yi-'lycopene.' Namhlanje, siza kuthetha ngesi sondlo simangalisayo esibizwa ngokuba yi-lycopene.
Ngamafutshane, yintoni i-lycopene?
I-Lycopene yikhemikhali efumaneka ngokwendalo kwiziqhamo nemifuno. Ngokwesayensi, yi-pigment ekwiqela elibizwa ngokuba yi-'carotenoids'. Njengezityalo, iziqhamo, nemifuno zifumana imibala yazo eyahlukileyo kwi-pigment enjalo. Ekubeni i-lycopene iyi-carotenoid ebomvu, ifumaneka kakhulu kwiziqhamo ezibomvu nezipinki kunye nemifuno efana neetumato, i-watermelon, iidiliya ezipinki kunye ne-papaya.
Umahluko omkhulu kukuba i-lycopene yenye yezona antioxidants zinamandla kakhulu kwindalo . Ngoku mhlawumbi uyazibuza ukuba yintoni le antioxidant.
Khawucinge ukuba kukho iintshaba ezincinci emizimbeni yethu ezonakalisa iiseli kwaye zizenze 'zidle zifile'. Sizibiza ngokuba 'zii-free radicals'. Njengoko sikhula, kwaye ngenxa yezinto ezifana nongcoliseko lokusingqongileyo kunye nokutshaya, inani lezi ntshaba liyanda emizimbeni yethu. Xa ezi 'free radicals' zonakalisa iiseli, kulapho zivula khona ucango lwezifo ezininzi ezingapheliyo ezifana nomhlaza, isifo seswekile, kunye nesifo sentliziyo.
Ngoko ke 'ii-antioxidants' zifana nabagcini bethu ababamba ezo ntshaba ziyingozi ezibizwa ngokuba 'zii-free radicals' kwaye bazithintele ekonakaliseni iiseli zethu. I-Lycopene yenye yezo nogada zibalaseleyo.
Zithini iingenelo ze-lycopene kwimpilo yethu?
Inzuzo ephambili ye-lycopene ziimpawu ze-antioxidant esisandula ukuthetha ngazo, kodwa kukho nezinye izibonelelo ezininzi.
Inceda ukunciphisa umngcipheko womhlaza
Nangona uphando lusaqhubeka, uphando lwangoku lubonisa unxibelelwano phakathi kokutya i-lycopene kunye nokuthintela umhlaza. Kufunyenwe ukuba iluncedo kakhulu kumhlaza wemiphunga, amathambo kunye ne-prostate . Ezinye izifundo zelebhu zibonise ukuba i-lycopene inokuthintela okanye inciphise ukukhula kweeseli zomhlaza.
Izazinzulu zikholelwa ukuba oku kungenxa yamandla awodwa e-lycopene e-antioxidant. Ngenxa yokuba ayiguquki ibe yi-vitamin A njengee-carotenoids ezininzi, iipropati zayo ze-antioxidant zinkulu nangakumbi, nto leyo enciphisa umonakalo weeseli onokubangela umhlaza.
Ilungele impilo yentliziyo!
Kukho iintlobo ezimbini ze-cholesterol egazini lethu: i-cholesterol elungileyo kunye ne-cholesterol embi.
- I-cholesterol embi (LDL)Luhlobo oluhlala eludongeni lwemithambo yegazi yethu, luyivalela kancinci kancinci, kwaye ekuhambeni kwexesha lukhokelela ekuhlaselweni yintliziyo kunye nokubetha.
- I-cholesterol elungileyo (i-HDL) luhlobo olunceda ukususa i-cholesterol embi eqokelelweyo kunye nokugcina imithambo yegazi icocekile.
Uphando lwakutshanje lufumanise ukuba i-lycopene inceda ekunciphiseni amanqanaba e-cholesterol embi (LDL) kwaye yonyusa i-cholesterol elungileyo (HDL) . Ukongeza, i-lycopene ikwanceda ukugcina uxinzelelo lwegazi olusempilweni. Konke oku kudibene negalelo kwimpilo yentliziyo.
Igcina ulusu lucocekile kwaye lusempilweni
Ukusetyenziswa kwexesha elide kwe-lycopene kunokunceda ukukhusela ulusu kwimitha ye-UV eyingozi. Olunye uphando lubonise ukuba abantu abongeza i-tomato paste ekutyeni kwabo imihla ngemihla banomonakalo ongaphantsi ngama-40% elangeni kunabo bangenayo.
Kodwa oku akuthethi ukuba awudingi sunblock/sunscreen. Ngokuqinisekileyo kuya kufuneka uyisebenzise. Kodwa i-lycopene inika ukhuseleko olongezelelweyo noluqhubekayo kulusu. Kwakhona, i-lycopene inyusa imveliso yekhompawundi ebizwa ngokuba yi-'procollagen', ekhusela ulusu ekwaluphaleni. Oku kuthetha ukuba inokubuyisela umonakalo othile owenzeka kulusu njengoko sikhula.
Ukuphucula ukuzala kwamadoda
Uphononongo lwakutshanje lufumanise ukuba amadoda aselula asempilweni atya malunga ne-14 milligrams ye-lycopene ngosuku anokuphucula ukuzala kwawo malunga ne-40%.
Ukuphelisa iintlungu
Kufunyenwe ukuba iLycopene ineempawu zokuthomalalisa iintlungu. Ezinye izifundo zibonisa ukuba ilycopene inokubonelela ngokunciphisa iintlungu ezifana nezo zisetyenziswa ngamayeza afana ne-ibuprofen kwiintlungu zemithambo-luvo.
Ngaba kukho umngcipheko wokuthatha i-lycopene eninzi?
I-Lycopene ngokubanzi sisondlo esikhuselekileyo kakhulu , kwaye akukho mfuneko yokuba umntu atye yonke imihla.
Nangona kunjalo, kunqabile kakhulu, ukusela i-lycopene kakhulu kunokubangela utshintsho oluncinci kumbala wolusu. Ingxelo enye ithi umfazi owayesela malunga neelitha ezi-2 zejusi yetumato ngosuku kangangeminyaka eliqela waba nolusu olunombala weorenji. Kodwa ungakhathazeki, oku kungokwexeshana nje . Xa wayenciphisa ukusela ijusi yetumato, ulusu lwakhe lwabuyela kwisiqhelo kwiiveki ezimbalwa.
Nangona kunjalo, abanye abantu basenokungakwazi ukutya i-lycopene eninzi. Ukuba into ilungile akuthethi ukuba ilungele wonke umntu.
Abantu abalandelayo ngokuqinisekileyo kufuneka bathethe nogqirha wabo ngaphambi kokuba bongeze i-lycopene eninzi ekutyeni kwabo:
- Abantu abanoxinzelelo lwegazi oluphantsi
- Abantu abanezilonda zesisu
- Oomama abakhulelweyo okanye abancancisayo
- Abantu abasebenzisa amayeza esifo sentliziyo, umhlaza, okanye izifo zolusu
- Abantu abathatha unyango lwe-hormone
Ngoko ke siyifumana njani i-lycopene?
Nangona kungekho zimo zixeliweyo zokunqongophala kwe-lycopene, oogqirha bacebisa ukutya malunga ne-10 milligrams (10mg) ye-lycopene ngosuku njengenxalenye yokutya okunempilo.
Eyona nto ibalulekileyo kukufumana le lycopene ekutyeni kwendalo endaweni yokuthatha izongezo, kuba iingenelo zinkulu xa i-lycopene ekutyeni idityaniswe nezinye izondlo.
Nazi ezinye zokutya eziqulethe i-lycopene eninzi.
| Ukutya | Umxholo weLycopene (uqikelelo) |
|---|---|
| 1 indebe yesosi yetamatato elungisiweyo | Iimiligram ezingama-37 (37mg) |
| Isilayi sevatala eluhlaza (eqhelekileyo) | Iimiligram ezili-13 (13mg) |
| Ithisipuni yentlama yetumato elungisiweyo | Iimiligram ezi-3 (3mg) |
| Icephe le ketchup | Iimiligrama ezi-2.5 (2.5mg) |
Nantsi enye imfihlo! Uphando lubonise ukuba i-lycopene ifunxwa ngcono yimizimba yethu xa ifudunyezwa kwaye idityaniswe nohlobo oluhle lweoyile, njengeoyile yekhokhonathi okanye ioyile yomnquma . Ngoko ke, ungafumana iingenelo ezingaphezulu ngokutya iitumato eziphekiweyo kumhluzi okanye isosi kunokutya zona ziluhlaza.
- Xa usenza i-lentil, inyama, okanye umhluzi weentlanzi, yongeza iitumato ezimbalwa ezivuthiweyo.
- Sebenzisa isosi yetumato eyenziwe ekhaya xa usenza ipasta okanye ispaghetti.
- Pheka (roast) izinto ezifana neetumato, intlanzi, kunye neetshili ngeoyile yekhokhonathi encinci uze uzitye.
- Pheka isuphu yetumato ekhaya.
Ungongeza ngokulula i-lycopene ekutyeni kwakho kwemihla ngemihla ngezinto ezilula ezifana nezi.
Umyalezo Wokuya Ekhaya
- I-Lycopene yi-antioxidant enamandla efumaneka ekutyeni okubomvu/okupinki okufana neetumato kunye ne-watermelon.
- Oku kunceda ekunciphiseni umngcipheko wezifo ezingapheliyo ezifana nomhlaza nesifo sentliziyo, kwaye kugcina impilo yolusu.
- Kungcono ukufumana i-lycopene ekutyeni kwendalo kunokusela iipilisi.
- Xa ukutya okuqulethe i-lycopene kufudunyezwa kwaye kuphekwa ngohlobo olufanelekileyo lweoyile, ukufunxwa kwako ngumzimba kuyanda.
- Ukuba unesifo esithile, ukhulelwe, okanye usela amayeza, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo.
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