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.
BMI Calculator
Know your body mass index (BMI) and weight classification
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.
No comments yet. Be the first to share your question or experience below.