1 - Kodi Lycopene Ndichifukwa Chiyani Ndikufunikira Icho?
Lycopene ndi mtundu wa pigment umene umapatsa zakudya monga tomato, mphesa, ndi mavwende awo mitundu yofiira ndi pinki. Izi ndizozizira. Koma ndi bwino kuti lycopene ndi mankhwala ophera antioxidant omwe angathe kuthana ndi kuwonongeka kwakukulu kwa maselo mu thupi lanu ndipo mwina kuthandizira kuchepetsa chiopsezo cha matenda ena.
Mankhwalawa amapezeka m'gulu la carotenoid, yomwe ndi gulu la mankhwala okhudzana ndi vitamini A. Zina zofunika za carotenoids zikuphatikizapo alpha-carotene, beta-carotene , beta-cryptoxanthin, lutein, zeaxanthin, ndi lycopene.
Kafukufuku wina wasonyeza kuti kudya chakudya chokwanira mu zakudya zopangidwa ndi lycopene kumakhala ndi chiopsezo chochepa cha khansa, matenda a mtima, ndi matenda a maso okalamba monga macular degeneration. Koma, ndikufuna kuti ndiwoneke bwino - ndikuganiza kuti ndikofunika kudziwa kuti maphunzirowa amachokera kuwona osati machitidwe a zachipatala. Choncho n'zotheka kuti chinthu china chosiyana ndi lycopene ndi chifukwa cha phindu. Zakudya zomwe zili pamwamba pa lycopene zimakhalanso ndi vitamini C, mavitamini, ndi potassium.
Ichi ndi chifukwa chake ndikuganiza kuti ndifunika kuti mukhale ndi zakudya zamapulogalamu m'malo mwa mapiritsi. Zedi, mungathe kupeza zambiri zamakina zowonjezereka, koma ndiye kuti mumasowa zakudya zina zonse.
Pendetsani muwonetsero wowonetseramo zithunzi kuti muwone njira zisanu zokondweretsa zowonjezera chakudya chanu tsiku lililonse.
2 - Msuzi wa Spaghetti
Zakudya zatsopano zimakhala bwino kwa thanzi lanu. Koma, pankhani ya lycopene, mumakhala bwino ndi zakudya zowonongeka - zowonjezera bwino kuchokera ku tomato yophika kapena yosakanizidwa.
Msuzi wa spaghetti (kapena msuzi wofiira wopangidwa kuchokera ku tomato) ndi wolemera mu lycopene ndi mavitamini ena ndi mchere. Yesani kupanga msuzi wa spaghetti kapena kuyang'ana mankhwala omwe ali otsika mu sodium ndipo amapangidwa ndi zowonongeka monga Eden Organic Spaghetti Sauce. Pangani chakudya chopatsa thanzi pomanga pasitala yense ali ndi saladi kumbali.
3 - Msuzi wa phwetekere
Kumwa madzi a phwetekere monga chakumwa ndi njira ina yokoma yopangira lycopene. Chikho chimodzi cha madzi a phwetekere ali ndi lycopene, ndi ochepa kwambiri ndipo amakhala ndi vitamini A ndi vitamini C. ambiri Fufuzani mankhwala monga RW Knudsen Msuzi Wambiri wa Veggie - ndi wobiriwira komanso wochepa mu sodium kuposa zinthu zina zamagolosa. Onjezerani dash kapena msuzi wofiira wofiira pazingwe zina zingapo.
4 - Chigawo chachikulu cha mavwende
Tengani chivwende ndikuchidula mu zidutswa zingapo. Mudzakhala ndi lycopene pang'ono. Mavwende ndi gwero lokoma la potaziyamu, vitamini C, ndi vitamini A. Plus ndizochepa m'makilogalamu. Mavwende angatumikire okha kapena saladi yabwino.
5 - Salsa
Kugwiritsira ntchito salsa monga kuvikira kapena kukwapula ndi njira ina yabwino yopezeramo nthawi yambiri. Pangani salsa yanu kapena mugule salsa wathanzi wokonzekera monga Muir Glen Organic Salsa. Chakudya choterechi - salsa ndi chachilengedwe ndi chiwotchi chophika, koma chimakondwera kwambiri ndi mazira , kapena pamwamba pa mbatata.
6 - Mphesa Zamphesa Zamtengo Wapatali kapena Mphukira Yakupsa
Zipatso zamtengo wapatali za piritsi sizikhala ndi lycopene zambiri monga zakudya zina muwonetseroli, koma akadali abwino. Zipatso zamtengo wapatali za piritsi ndizochepa kwambiri ndipo zimakhala zowonjezera mavitamini A ndi C. Mukhozanso kusangalala ndi madzi a pinki a pinki kuti mupeze zakudya zowonjezera, penyani shuga wina uliwonse.
Zotsatira:
American Cancer Society. "Bukuli." http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/dietandnutrition/chikwama
Mankhwala Achilengedwe. "Bukuli." https://machimachiyama.therapeuticresearch.com/
Dipatimenti ya Ulimi Yowunikira ku United States, Research National Agricultural Research, National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search