Carotenoids: seo ba leng sona le hore na ba ka fumana lijo li feng

Litaba

• 1. Beta-carotene
• Lijo tse nang le beta-carotene
• 2. Lycopene
• Lijo tsa Lycopene
• 3. Lutein le Zeaxanthin
• Lijo tse nang le lutein le zeaxanthin

Carotenoids ke 'mala, o mofubelu, o' mala oa lamunu kapa o mosehla ka tlhaho o teng ka metso, makhasi, lipeo, litholoana le lipalesa, tse ka fumanoang, le ha li le nyane haholo lijong tsa liphoofolo, tse kang mahe, nama le tlhapi. Li-carotenoids tsa bohlokoahali 'meleng le tse fumanehang haholo lijong ke lycopene, beta-carotene, lutein le zeaxanthin, tse hlokang ho kenoa, hobane' mele o sitoa ho li hlahisa.

Lintho tsena li na le antioxidant, bohato ba tšireletso ea foto ebile li sebelisana le li-antioxidants tse ling, tse matlafatsang sesole sa 'mele le ho sireletsa lisele ho senyeha ha oxidative.

Kaha li-carotenoid ha li na lijo, empa li amahanngoa le liprotheine, likhoele le polysaccharides, hore monya o etsahale, ho lokolloa hoa hlokahala, ho ka etsahalang nakong ea ts'ebetso ea 'mele, joalo ka ho hlafuna kapa hydrolysis ka mpeng, empa hape le nakong ea boitokiso, ka hona bohlokoa ba hore na lijo li phehoa joang. Ntle le moo, li-carotenoid tse ngata li qhibiliha mafura, ka hona, ho monya ha tsona ho matlafatsoa ha ho amahanngoa le mafura, joalo ka oli ea mohloaare.

1. Beta-carotene

Beta-carotene ke ntho e fanang ka 'mala oa lamunu le o mofubelu ho litholoana le meroho, kaha ke eona e nang le lijo tse ngata. Karolo ea carotenoid ena e fetoloa ho retinol, vithamine ea bohlokoa haholo bakeng sa ts'ebetso e nepahetseng ea 'mele.

Beta-carotene e na le li-anti-oxidant, tse thibelang ketsahalo ea tšenyo ea DNA, le e fokotsang kotsi ea mefuta e meng ea mofets'e.

Ntle le moo, carotenoid ena e boetse e na le tšireletso ea foto ha letlalo le pepesetsoa ke letsatsi, ka lebaka la ho nka karolo ha eona tšebetsong ea lik'hemik'hale ho epidermis, e thibela mahlaseli a letsatsi le li-anti-oxidants, hape e liehisa ponahalo ea erythema ea letsatsi.

Lijo tse nang le beta-carotene

Lijo tse ling tse ruileng beta-carotene ke lihoete, squash, spinach, kale, turnip e tala, mahapu a cantaloupe le buriti. Bona lenane le felletseng la lijo tse nang le beta-carotene.

Mokhoa o motle oa ho eketsa ho monya beta-carotene lijong ke ho noa rantipole kapa mokopu kamora ho pheha, hobane li na le bioavailability e phahameng haholo, li kenella hantle ebile li ngata haholo.

2. Lycopene

Lycopene ke carotenoid hape e nang le ts'ebetso ea antioxidant, e ikarabellang bakeng sa 'mala o mofubelu oa lijo. Motsoako ona o boetse o sireletsa khahlanong le erythema e hlohlellelitsoeng ke UV mme o fokotsa li-enzyme tse nyenyefatsang collagen, elastin le DNA ea mitochondrial, e tlatsetsang tlhokomelong ea letlalo le phetseng hantle le ho liehisa botsofali.

Ntle le moo, e boetse e thusa ho thibela mefuta e meng ea mofets'e mme e ntlafatsa ts'ebetso ea methapo, ka hona e thibela nts'etsopele ea mafu a pelo. Ithute haholoanyane ka melemo ea lycopene.

Lijo tsa Lycopene

Lijo tse ling tse nang le lycopene ke tamati, guava e khubelu, papaya, cheri le limela tsa leoatle.

Ts'ebetso ea mocheso oa tse ling tsa lijo tsena e ntlafatsa ho monya ha tsona. Ntle le moo, ha e le litamati, haeba e sebetsoa ka mocheso ebe e kenyetsoa oli, joalo ka oli ea mohloaare, ho monngoa ha eona ho ka nyoloha ka makhetlo a ka bang 2 ho isa ho a 3, ha ho bapisoa le lero la tamati le lecha.

3. Lutein le Zeaxanthin

Lutein le zeaxanthin ke li-carotenoids tse teng ka bongata ka har'a leihlo, ho li sireletsa ho senya le ho senya foto le ho thibela nts'etsopele ea mathata a pono. Li-carotenoid tsena li na le litlamorao tse ntle ho thibela le ho hatela pele ho senyeha hoa macular ho bakoang ke botsofali, e leng sesosa se seholo sa bofofu ho batho ba ka holimo ho lilemo tse 65.

Ntle le moo, li boetse li kenya letsoho ho thibeleng mefuta e meng ea mofetše. Bona melemo e meng ea zeaxanthin.

Lijo tse nang le lutein le zeaxanthin

Lijo tse ling tse nang le lutein le zeaxanthin ke basil, spinach, parsley, kale, lierekisi, broccoli le poone. Ithute haholoanyane ka lutein.