Carotenoid ndi mankhwala a chilengedwe omwe amapezeka makamaka m'mitengo ya zomera, kuphatikizapo zomera zambiri zomwe timadya tsiku ndi tsiku. Kwenikweni, palibe carotenoid imodzi yokha, pali zoposa 500 zomera za carotenoids zokwanira. Carotenoids imapanga mitundu yofiira, yalanje kapena yachikasu, ndipo zina za carotenoids zimakhala ndi ubwino wathanzi kwa ife tikamadya.
Zakudya zina za nyama zimakhala ndi carotenoids, komanso monga mollusks, crustaceans, ndi nsomba. Zinyama zimenezi sizimapanga carotenoids okha, koma zimadyetsa zomera zomwe zili ndi algae kapena zimadya zamoyo zina zomwe zidya zidutswa zambiri za carotenoids. Mazira a nkhuku amakhalanso ndi ma carotenoids ambiri, makamaka pamene nkhuku zimapatsidwa chakudya cha carotenoid.
Mwina wotchuka kwambiri carotenoid ndi beta-carotene, yemwe amachokera ku vitamini A kuchokera ku zomera. Koma palinso ena ochepa omwe amapezeka kuti ali ndi ubwino wathanzi, kuphatikizapo lycopene, lutein, zeaxanthin, cryptoxanthin, alpha-carotene ndi astaxanthin. Zonse zimagwira ntchito monga antioxidants, ndipo zimapezeka kuti zimapezeka zakudya zopatsa thanzi.
Beta-Carotene
Beta-carotene ndi nkhumba zomwe zimapezekanso mu zipatso za lalanje ndi zachikasu ndi zowawa. Mukamadya zipatso ndi ndiwo zamasamba, thupi lanu limatembenuza beta-carotene kuti ikhale ndi vitamini A, yomwe ndi yofunika kwambiri kuti chitetezo cha mthupi chitetezeke, masomphenya, komanso khungu labwino.
Choncho beta-carotene imadziwika kuti provitamin A carotenoid.
Beta-carotene ndi antioxidant , yomwe imatanthawuza kuti ikhoza kuteteza maselo a thupi lanu kuwonongeka kwakukulu kochokera ku zinthu monga kuwonongeka kwa dzuwa, kutentha kwa dzuwa, ndi kusuta. Ziliponso kupezeka monga zakudya zowonjezera zakudya, koma sizili bwino ngati kutenga beta-carotene zowonjezereka ndi chinthu chabwino.
Kutenga beta-carotene yowonjezera yakhala ikugwirizanitsa ndi chiopsezo chowonjezeka cha khansara yamapapo mu fodya. Komanso, beta-carotene zowonjezera zingathandize kuchepetsa kupitirira kwa zaka zowonongeka kwa macular, pamene zimatengedwa monga gawo la antioxidant formula (zambiri pazomwezo).
Lopopeni
Lycopene ndi yofiira kwambiri yomwe imapezeka makamaka tomato, komanso apricots, mavwende, ndi zipatso za pinki. Kafukufuku wina wam'mbuyomo wakale adagwirizanitsa kudya kosavuta kwambiri kwa kansalu ya prostate, koma sichikuwoneka m'maphunziro apambuyo, choncho sizikuwonekeratu ngati kuchepetsa chiopsezo m'maphunziro oyambirira kunali chifukwa cha lycopene kapena chinthu china. Lopopeni imapezekanso mu mawonekedwe owonjezera, koma palibe umboni wochuluka wopindulitsa.
Lutein
Lutein ndi mtundu wina wachikasu ku carotenoid wa masamba a masamba obiriwira monga sipinachi ndi kale, chimanga chachikasu, mazira a dzira, sikwashi, ndi kaloti. Lutein imayambira mu retinas m'maso mwanu, kotero zimalingalira kuti ndi zopindulitsa pa masomphenya. Lutein ndi amodzi mwa antioxidants omwe amawoneka ngati othandiza monga chowonjezera. Kafukufuku wotchedwa Study-Related Eye Disease Study omwe amagwiritsa ntchito Twin Lab's Ocuvite ndipo anasonyeza kuti kuphatikizapo zinc, vitamini C ndi E, beta-carotene, mkuwa, ndi lutein zingathandize kuchepetsa kukula kwa macular.
Zeaxanthin
Zeaxanthin nthawi zambiri amagululidwa ndi lutein, mwinamwake chifukwa imayikidwanso mu retina la diso lanu. Zimapezekanso mu zakudya zomwezo, ndizomwe zimakhala mu zakudya za lalanje. Mazira a mazira, tsabola wa lalanje, madzi a lalanje, ndi mango onse ali pamwamba pa zeaxanthin.
Cryptoxanthin ndi Alpha Carotene
Cryptoxanthin imapezedwanso mu zipatso za lalanje ndi zachikasu ndi zophika. Koma ndizofanana ndi beta-carotene momwe angathenso kukhala vitamini A ngati kuli kofunikira.
Alpha-carotene nayenso ndi provitamin A carotenoid, koma imatenga pafupifupi kawiri alpha-carotene (kapena cryptoxanthin) poyerekeza ndi beta-carotene kuti ikhale ndi vitamini A.
Alpha-carotene ikhoza kukhala ndi ubwino wa thanzi, koma kafukufuku wamakono sanawonetsere chilichonse chotheka kuti sangathe kutembenuzidwa ku vitamini Ndipo akhoza kutembenuzidwa kukhala vitamini A.
Astaxanthin
Astaxanthin ndi carotenoid ya mtundu wa salimoni yomwe imapezeka mu nsomba, ndowa, shrimp, ndi mitundu ina ya algae. Zitha kukhala ndi mphamvu zoteteza antioxidant komanso zotsutsa kutupa, komabe kafukufuku akadali pamayambiriro oyambirira kotero sizikuwoneka ngati kutenga astaxanthin zowonjezereka sizidzachita kalikonse. Choncho ndibwino kuti mupeze astaxanthin anu zakudya. Salmoni ndiyo yabwino kwambiri chifukwa imakhala yaikulu mu astaxanthin ndi omega-3 fatty acids.
Kuwonjezera Kulowa kwa Carotenoids
Njira yabwino kwambiri yopezera zakudya zambiri m'thupi lanu ndiyo kudya zipatso ndi ndiwo zamasamba. Popeza kuti carotenoids ndi yosungunula mafuta, mungathe kusintha mavitamini a carotenoids mwa kuwonjezera mafuta ena abwino pa chakudya chanu. Nawa malingaliro ena:
- Pangani saladi wamkulu wobiriwira ndi magawo ambiri a kaloti ndi tomato pamwamba ndi mafuta odzola ndi viniga.
- Sakani sipinachi yanu kapena kale mu mafuta a maolivi ndipo mutumikire ndi mtedza wodulidwa.
- Pangani chipatso smoothie ndi blueberries, kale, nthochi ndi mapuloteni ena.
- Sakani kaloti zong'onong'onong'onong'onong'ono kuti mukhale ndi zakudya zopatsa thanzi.
- Tumikirani nsomba m'malo mwa nyama zofiira kamodzi kapena kawiri sabata iliyonse.
- Kuphika mbatata ndikuwatsitsa ndi batala, mchere, ndi tsabola.
Kuphika ndi kusakaniza zakudya kungapangitse kuchuluka kwa carotenoids. Mwachitsanzo, tomato ali pamwamba pa lycopene, koma mumakhala ndi lycopene zambiri mukamadya phwetekere, msuzi kapena madzi.
Chonde dziwani kuti zambiri za carotenoids zilipo monga zakudya zowonjezerapo. Amakhala ngati otetezeka kuti akhale otetezeka, koma lankhulani ndi dokotala musanatenge iliyonse ya carotenoids ngati zowonjezera, makamaka ngati muli ndi thanzi lililonse. Ndipo chonde werengani mauthenga apadera kupatula ngati wothandizira zaumoyo wanu wakupatsani malangizo osiyana.
> Zotsatira:
> Hussein G, Sankawa U, Goto H, Matsumoto K, Watanabe H. "Astaxanthin, carotenoid yomwe imatha kukhala ndi thanzi labwino komanso chakudya." J Nat Prod. 2006 Mar; 69 (3): 443-9.
> Maoka, T. "Carotenoids m'madzi a m'nyanja." Mankhwala a Mar. 2011; 9 (2): 278-293.
> Micronutrient Information Center. "Carotenoids." http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids.
> University of Maryland Medical Center. "Beta-carotene." http://umm.edu/health/medical/altmed/supplement/betacarotene. Kusinthidwa 3/23/2015.