Carotenoids: he aha lākou a ma nā mea ʻai hiki ke loaʻa

Anter

• 1. Beta-carotene
• Nā meaʻai me ka beta-carotene
• 2. Lycopene
• Mea ʻai Lycopene
• 3. ʻO Lutein lāua ʻo Zeaxanthin
• Nā meaʻai me ka lutein a me ka zeaxanthin

ʻO Carotenoids nā pigment, ʻulaʻula, ʻalani a me melemele kūlohelohe i nā aʻa, nā lau, nā ʻanoʻano, nā hua a me nā pua, a hiki ke loaʻa pū kekahi, ʻoiai i nā mea liʻiliʻi, i nā meaʻai o nā holoholona, ​​e like me nā hua manu, kaʻiʻo a me nā iʻa. ʻO nā carotenoids nui loa no ke kino a ʻoi aku ka nui i ka papaʻai he lycopene, beta-carotene, lutein a me zeaxanthin, e pono ai e ʻai, no ka mea ʻaʻole hiki i ke kino ke hoʻohua iā lākou.

Loaʻa i kēia mau mea i kahi antioxidant, hana-pale a me ka launa pū ʻana me nā antioxidants ʻē aʻe, e hoʻonui ana i ka ʻōnaehana pale a me ka pale ʻana i nā hunaola mai ka ʻino oxidative.

ʻOiai ʻaʻole manuahi nā carotenoids i ka meaʻai, akā pili pū me nā protein, nā olonā a me nā polysaccharides, no ka loaʻa ʻana o ka omo, pono ka hoʻokuʻu ʻia ʻana, i hiki ke hana ʻia i ka wā o ke kino ponoʻī, e like me ka nau ʻana a hydrolysis paha i loko o ka ʻōpū, akā i ka wā hoʻomākaukau hoʻi. no laila ka mea nui o ka kuke ʻana o ka meaʻai. Eia kekahi, ʻo ka hapa nui o nā carotenoids he mea hiki ke hoʻonā ʻia i ka momona, no laila e hoʻonui ʻia kā lākou omo inā pili ʻia me nā momona, e like me ka aila ʻoliva, no ka laʻana.

1. Beta-carotene

ʻO ka Beta-carotene kahi mea e hāʻawi i ka ʻalani a me ka ʻulaʻula i nā hua a me nā mea kanu, ʻoi aku ka nui o nā meaʻai. Hoʻohuli ʻia kahi ʻāpana o kēia carotenoid i retinol, kahi wikamina nui loa no ka hana kūpono ʻana o ke kino.

He waiwai anti-oxidant ka Beta-carotene, ka mea e pale ai i ka hanana ʻana o DNA, a e hōʻemi ana i ka hopena o kekahi ʻano maʻi ʻaʻai.

Eia hou, he kiʻi pale kā kēia carotenoid ke hōʻike ʻia ka ʻili i ka lā, ma muli o ke komo ʻana i nā hopena kemika i loko o ka epidermis, ka pale ʻana i nā kukuna o ka lā a me nā anti-oxidants, ke hoʻopaneʻe nei hoʻi i ka helehelena o ka erythema o ka lā.

Nā meaʻai me ka beta-carotene

ʻO kekahi mau meaʻai e waiwai i ka beta-carotene nā kāloti, kaʻi, ka milo, kale, ke keʻakeʻa ʻōmaʻomaʻo, ka melon cantaloupe a me ka buriti. E ʻike i kahi papa inoa o nā meaʻai piha i ka beta-carotene.

ʻO kahi ala maikaʻi e hoʻonui ai i ka lawe ʻana o beta-carotene mai ka meaʻai ka mea e ʻai ai i ke kāloti a i ʻole ka paukena ma hope o ka kuke ʻana, no ka mea he ʻoi aku ko lākou bioavailability kiʻekiʻe, ʻoi aku ka maikaʻi o ke komo a me ka nui.

2. Lycopene

ʻO Lycopene kahi carotenoid pū kekahi me ka hana antioxidant, kuleana no ka pena ʻulaʻula o ka meaʻai. Pale pū kēia mea i ka erythema i hoʻokomo ʻia e UV a hoʻoliʻiliʻi i nā enzymes e hoʻohaʻahaʻa i ka collagen, elastin a me mitochondrial DNA, e kōkua ana i ka mālama ʻana i ka ʻili olakino a hoʻolohi i ka ʻelemakule.

Hoʻohui ʻia, kōkua ia i ka pale ʻana i kekahi ʻano maʻi ʻaʻai a hoʻomaikaʻi i ka hana vascular, a pēlā e pale aku ai i ka ulu ʻana o nā maʻi maʻi ʻōpū. E aʻo hou aʻe e pili ana i nā pono o ka lycopene.

Mea ʻai Lycopene

ʻO kekahi mau meaʻai i loko o ka lycopene, ʻo ia nā ʻōmato, ka ʻulaʻula, ka pepaya, ka cherry a me ka limu.

Hoʻomaikaʻi ka hana wela o kekahi o kēia mau meaʻai i kā lākou omo. Eia hou, i ka hihia o nā ʻōmato, inā e hana ʻia e ka wela a hoʻohui ʻia i kahi aila, e like me ka aila ʻoliva, no ka laʻana, hiki ke hoʻonui ʻia kona omo ʻana ma kahi o 2 a 3 mau manawa, hoʻohālikelike ʻia me ka wai kōmato hou.

3. ʻO Lutein lāua ʻo Zeaxanthin

ʻO Lutein a me zeaxanthin nā carotenoids i loaʻa i ka retina, i ka maka, e pale ana iā ia mai ka hōʻino ʻana o ka photo-oxidative a me ka pale ʻana i ka ulu ʻana o nā maʻi ʻike. Loaʻa nā hopena maikaʻi i kēia mau carotenoids i ka pale ʻana a me ka holomua ʻana o ka macular degeneration i hoʻokumu ʻia e ka ʻelemakule, kahi kumu nui o ka makapō i nā poʻe ma luna o 65 mau makahiki.

Eia hou, hāʻawi lākou i ka pale i kekahi ʻano maʻi ʻaʻai. E ʻike i nā pono ʻē aʻe o zeaxanthin.

Nā meaʻai me ka lutein a me ka zeaxanthin

ʻO kekahi mau meaʻai e waiwai i ka lutein a me ka zeaxanthin he basil, spinach, parsley, kale, peas, broccoli a me ka palaoa. E aʻo hou e pili ana i ka lutein.