Wake wazibuza ukuthi yini enikeza isosi yakho katamatisi ku-pizza, i-ketchup yakho ku-roll, noma ucezu lwakho lwekhabe elibomvu kakhulu ngosuku olushisayo? Abantu abaningi abangakwazi ukuthi ngaphakathi kwalombala obomvu kukhona inhlanganisela yemvelo enamandla ezuzisa kakhulu imizimba yethu. Ibizwa ngokuthi 'i-lycopene.' Namuhla, sizokhuluma ngalesi sakhi esimangalisayo esibizwa ngokuthi i-lycopene.
Kalula nje, iyini i-lycopene?
I-Lycopene iyinhlanganisela yamakhemikhali etholakala ngokwemvelo ezithelweni nasemifino. Ngokwesayensi, iyi-pigment eyingxenye yeqembu elibizwa ngokuthi 'ama-carotenoid'. Njengezitshalo, izithelo nemifino zithola imibala yazo ehlukile kuleyo mibala. Njengoba i-lycopene iyi-carotenoid ebomvu, ivame ukutholakala ezithelweni nasemifinoni ebomvu nepinki njengotamatisi, ikhabe, amagilebhisi apinki, kanye ne-papaya.
Umehluko omkhulu ukuthi i-lycopene ingenye yama-antioxidants anamandla kakhulu emvelo . Manje kungenzeka ukuthi uyazibuza ukuthi iyini le-antioxidant.
Cabanga ukuthi kunezitha ezincane emzimbeni wethu ezilimaza amangqamuzana futhi ziwenze 'adle afile'. Siwabiza ngokuthi 'ama-free radical'. Njengoba siguga, futhi ngenxa yezinto ezifana nokungcoliswa kwemvelo nokubhema, inani lalezi zitha liyakhula emizimbeni yethu. Lapho la 'ma-free radical' elimaza amangqamuzana, yilapho evula khona umnyango wezifo eziningi ezingamahlalakhona njengomdlavuza, isifo sikashukela, nesifo senhliziyo.
Ngakho-ke 'ama-antioxidants' afana nabaqaphi bethu ababamba lezo zitha eziyingozi ezibizwa ngokuthi 'ama-free radicals' futhi bawavimbele ekulimazeni amangqamuzana ethu. I-Lycopene ingenye yabaqaphi abahle kakhulu.
Yiziphi izinzuzo ze-lycopene empilweni yethu?
Inzuzo eyinhloko ye-lycopene yizakhiwo ze-antioxidant esisanda kuxoxa ngazo, kodwa kunezinye izinzuzo eziningi.
Kusiza ukunciphisa ingozi yomdlavuza
Nakuba ucwaningo lusaqhubeka, ucwaningo lwamanje luphakamisa ukuxhumana phakathi kokungenisa i-lycopene nokuvimbela umdlavuza. Kutholakale ukuthi inenzuzo ikakhulukazi kumdlavuza wamaphaphu, amathambo, kanye ne-prostate . Ezinye izifundo zaselabhorethri zibonise ukuthi i-lycopene ingamisa noma inciphise ukukhula kwamangqamuzana omdlavuza.
Ososayensi bakholelwa ukuthi lokhu kungenxa yamandla ayingqayizivele e-lycopene okulwa nokuvuvukala. Ngenxa yokuthi ayiguquki ibe yi-vitamin A njengama-carotenoid amaningi, izakhiwo zayo zokuvimbela ukuvuvukala zikhulu nakakhulu, okunciphisa umonakalo wamangqamuzana ongaholela kumdlavuza.
Kuhle kakhulu empilweni yenhliziyo!
Kunezinhlobo ezimbili ze-cholesterol egazini lethu: i-cholesterol enhle ne-cholesterol embi.
- I-cholesterol embi (LDL)Lolu uhlobo oluhlala ezindongeni zemithambo yegazi yethu, luyivale kancane kancane, futhi ngokuhamba kwesikhathi luholela ekuhlaselweni yinhliziyo kanye nohlangothi.
- I-cholesterol enhle (i-HDL) uhlobo olusiza ukususa i-cholesterol embi eqongelelekile nokugcina imithambo yegazi ihlanzekile.
Ucwaningo lwamuva nje luthole ukuthi i-lycopene iyasiza ukwehlisa amazinga e-cholesterol embi (LDL) futhi inyuse i-cholesterol enhle (HDL) . Ngaphezu kwalokho, i-lycopene iyasiza nasekugcineni umfutho wegazi onempilo. Konke lokhu kuhlangene kunegalelo empilweni yenhliziyo.
Kugcina isikhumba sicacile futhi sinempilo
Ukusetshenziswa isikhathi eside kwe-lycopene kungasiza ekuvikeleni isikhumba emisebeni ye-UV eyingozi. Ucwaningo olulodwa lubonise ukuthi abantu abafaka utamatisi we-tomato ekudleni kwabo nsuku zonke babenomonakalo ongaphansi ngo-40% elangeni kunalabo abangazange bafake.
Kodwa lokhu akusho ukuthi awudingi ukuvikelwa yilanga/isivikelo selanga. Ngokuqinisekile udinga ukusisebenzisa. Kodwa i-lycopene inikeza isivikelo esengeziwe nesihlala njalo esikhumbeni. Futhi, i-lycopene yandisa ukukhiqizwa kwento ebizwa ngokuthi 'i-procollagen', evikela isikhumba ekugugeni. Lokhu kusho ukuthi ingalungisa ngisho nomonakalo othile owenzeka esikhumbeni njengoba siguga.
Ukuthuthukisa ukuzala kwabesilisa
Ucwaningo lwamuva nje luthole ukuthi abesilisa abasebasha abaphilile abadla cishe ama-milligram angu-14 e-lycopene ngosuku bangathuthukisa ukuzala kwabo cishe ngo-40%.
Ukuqeda ubuhlungu
I-Lycopene nayo itholakale inezakhiwo zokunciphisa ubuhlungu. Ezinye izifundo zibonisa ukuthi i-lycopene inganikeza ukukhululeka ebuhlungwini okufana nokwemithi efana ne-ibuprofen yobuhlungu bemizwa.
Ingabe kukhona ingozi yokuthatha i-lycopene eningi kakhulu?
I-Lycopene ngokuvamile iyisakhi esiphephile kakhulu , futhi akukho ukudla okuphezulu okunconywayo kwansuku zonke.
Kodwa-ke, akuvamile kakhulu, ukuphuza i-lycopene ngokweqile kungabangela ushintsho oluncane embala wesikhumba. Omunye umbiko uthi owesifazane ophuze cishe amalitha ama-2 ejusi likatamatisi ngosuku iminyaka eminingana waba nesikhumba esinombala we-orange. Kodwa ungakhathazeki, lokhu kungokwesikhashana ngokuphelele . Lapho enciphisa ukuphuza kwakhe ijusi likatamatisi, isikhumba sakhe sabuyela esimweni esijwayelekile phakathi namasonto ambalwa.
Kodwa-ke, abanye abantu bangase bangakwazi ukudla inani elikhulu le-lycopene. Ukuthi nje into ethile ilungile akusho ukuthi ilungele wonke umuntu.
Abantu abalandelayo kufanele nakanjani bakhulume nodokotela wabo ngaphambi kokufaka inani elikhulu le-lycopene ekudleni kwabo:
- Abantu abanomfutho wegazi ophansi
- Abantu abanezilonda zesisu
- Omama abakhulelwe noma abancelisayo
- Abantu abaphuza imithi yesifo senhliziyo, umdlavuza, noma izifo zesikhumba
- Abantu abathatha ukwelashwa ngama-hormone
Ngakho-ke siyithola kanjani i-lycopene?
Nakuba kungekho zimo ezibikiwe zokuntuleka kwe-lycopene, odokotela batusa ukudla cishe ama-milligram ayi-10 (10mg) e-lycopene ngosuku njengengxenye yokudla okunempilo.
Into ebaluleke kakhulu ukuthola le lycopene ekudleni kwemvelo kunokuthatha izithasiselo, ngoba izinzuzo ziba zinkulu uma i-lycopene ekudleni ihlanganiswa nezinye izakhamzimba.
Nazi ezinye zokudla eziqukethe i-lycopene eningi.
| Ukudla | Okuqukethwe kwe-Lycopene (cishe) |
|---|---|
| 1 inkomishi yesoso likatamatisi elilungisiwe | Ama-milligram angu-37 (37mg) |
| Ucezu lwekhabe eluhlaza (olujwayelekile) | Ama-milligram angu-13 (13mg) |
| Isipuni se-tomato paste elungisiwe | Ama-milligram angu-3 (3mg) |
| Isipuni se-ketchup | Amamililitha angu-2.5 (2.5mg) |
Nansi enye imfihlo! Ucwaningo lukhombisile ukuthi i-lycopene imuncwa kangcono yimizimba yethu uma ifudunyezwa futhi ihlanganiswe nohlobo oluhle lwamafutha, njengamafutha kakhukhunathi noma amafutha omnqumo . Ngakho-ke, ungathola izinzuzo eziningi ngokudla utamatisi ophekwe emhluzini noma kusosi kunokuwadla eluhlaza.
- Uma wenza i-lentil, inyama, noma umhluzi wenhlanzi, engeza utamatisi abambalwa abavuthiwe.
- Sebenzisa isosi katamatisi eyenziwe ekhaya uma upheka i-pasta noma i-spaghetti.
- Pheka (roast) izinto ezifana notamatisi, inhlanzi, nopelepele ngamafutha kakhukhunathi amancane bese uzidla.
- Pheka isobho likatamatisi ekhaya.
Ungangeza kalula i-lycopene ekudleni kwakho kwansuku zonke ngezinto ezilula ezifana nalezi.
Umlayezo Wokuya Nawe Ekhaya
- I-Lycopene iyi-antioxidant enamandla etholakala ekudleni okubomvu/opinki njengotamatisi ne-watermelon.
- Lokhu kusiza ukunciphisa ingozi yezifo ezingamahlalakhona ezifana nomdlavuza nesifo senhliziyo, futhi kugcina impilo yesikhumba.
- Kungcono ukuthola i-lycopene ekudleni kwemvelo kunakumaphilisi.
- Uma ukudla okuqukethe i-lycopene kushiswa futhi kuphekwa ngohlobo oluhle lwamafutha, ukumuncwa kwawo ngumzimba kuyanda.
- Uma unesifo esithile, ukhulelwe, noma uphuza noma yimiphi imithi, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho.
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