Carotenoids: ihe ha bụ na ụdị nri enwere ike ịchọta ha

Ndinaya

• 1. Beta-carotene
• Nri nwere beta-carotene
• 2. Lycopene
• Nri Lycopene
• 3. Lutein na Zeaxanthin
• Nri nwere lutein na zeaxanthin

Carotenoids bụ ụcha, ọbara ọbara, oroma ma ọ bụ acha odo odo dị na mgbọrọgwụ, epupụta, mkpụrụ, mkpụrụ osisi na ifuru, nke nwekwara ike ịchọta, n'agbanyeghị na ha pere mpe, na nri sitere n'ụmụ anụmanụ, dịka àkwá, anụ na azụ. Carotenoids kachasị mkpa maka ahụ na nke kachasị eri nri bụ lycopene, beta-carotene, lutein na zeaxanthin, nke kwesịrị ịmịnye, n'ihi na ahụ enweghị ike ịmịpụta ha.

Ihe ndị a nwere antioxidant, ihe nchedo foto ma soro ndị antioxidants ndị ọzọ na-emekọ ihe, na-eme ka usoro ahụ ji alụso ọrịa ọgụ ma na-echebe mkpụrụ ndụ site na mmebi oxidative.

Dika carotenoids abughi n'efu na nri, ma jikọtara ya na protein, eriri na polysaccharides, maka ịmịkọrọ ihe ga-eme, ntọhapụ ya dị mkpa, nke nwere ike ime n'oge usoro nke ahụ, dị ka ịta nri ma ọ bụ hydrolysis na afọ, kamakwa n'oge nkwadebe, n'ihi ya, ọ dị mkpa ka esi esi nri. Na mgbakwunye, ọtụtụ carotenoids bụ abụba-agbaze, yabụ na-eme ka mmịpụta ha ka mma ma ọ bụrụ na ejikọtara ya na abụba, dị ka mmanụ oliv, dịka ọmụmaatụ.

1. Beta-carotene

Beta-carotene bụ ihe na-enye mkpụrụ osisi na akwụkwọ nri oroma na ọbara ọbara, nke kachasịsị na nri. Otu akụkụ nke carotenoid a gbanwere retinol, vitamin dị ezigbo mkpa maka ịrụ ọrụ kwesịrị ekwesị nke ahụ.

Beta-carotene nwere ihe na-egbochi ọgwụ oxidant, nke na-egbochi omume nke mbibi DNA, na nke na-ebelata ihe ize ndụ nke ụfọdụ ụdị ọrịa kansa.

Na mgbakwunye, carotenoid a nwekwara ihe nchebe foto mgbe akpukpọ ahụ gosipụtara anyanwụ, n'ihi nsonye ya na mmeghachi omume kemịkal na epidermis, na-egbochi ụzarị anyanwụ na mgbochi oxidants, na-egbu oge ọdịdị nke anyanwụ erythema.

Nri nwere beta-carotene

Somefọdụ nri ndị bara ọgaranya na beta-carotene bụ karọt, skwọsh, spinach, kale, akwụkwọ ndụ akwụkwọ ndụ, melon na melon na buriti. Hụ ndepụta nri zuru ezu beta-carotene.

Goodzọ dị mma iji mee ka beta-carotene si na nri bụ ịmịkọtị karọt ma ọ bụ ugu mgbe ha siri nri, ebe ha nwere bioavailability dị elu nke ukwuu, na-etinye uche ha nke ọma karị na n'ọtụtụ bara ụba.

2. Lycopene

Lycopene bụ carotenoid nwekwara ọrụ antioxidant, na-ahụ maka agba agba nri. Ihe a na-echebekwa megide erythema nke UV na-ebelata enzymes nke na-emebi collagen, elastin na mitochondrial DNA, na-enye aka na ndozi nke anụ ahụ dị mma ma na-egbu oge ịka nká.

Na mgbakwunye, ọ na - enye aka igbochi ụfọdụ ụdị ọrịa kansa ma melite ọrụ vascular, si otú a na - egbochi mmepe nke ọrịa obi. Mụta maka uru nke lycopene.

Nri Lycopene

Fọdụ nri nwere lycopene bụ tomato, guava na-acha uhie uhie, pọọpọ, cherị na ahịhịa mmiri.

Nhazi okpomọkụ nke ụfọdụ n'ime nri ndị a na-eme ka mmịpụta ha dịkwuo mma. Na mgbakwunye, n’ihe banyere tomato, ọ bụrụ na a hazie ya n’ọkụ wee tinye mmanụ, dịka mmanụ oliv, dịka ọmụmaatụ, ịmịkọrọ ya nwere ike ịbawanye ihe dịka ugboro abụọ ruo ugboro atọ, ma e jiri ya tụnyere ihe ọ juiceụ tomatoụ tomato ọhụrụ.

3. Lutein na Zeaxanthin

Lutein na zeaxanthin bụ carotenoids dị n'ụba dị ukwuu na retina, na anya, na-echebe ya pụọ ​​na mmebi nke foto-oxidative na igbochi mmepe nke nsogbu ọhụụ. Carotenoids ndị a nwere mmetụta bara uru na igbochi ma na-aga n'ihu n'ihu nke macular nke ịka nká na-akpata, nke bụ isi ihe na-akpata ìsì n'etiti ndị mmadụ karịa afọ 65.

Na mgbakwunye, ha na-enye aka na mgbochi ụfọdụ ụdị ọrịa kansa. Hụ uru ndị ọzọ nke zeaxanthin.

Nri nwere lutein na zeaxanthin

Fọdụ nri bara ụba na lutein na zeaxanthin bụ basil, inine, parsley, kale, peas, broccoli na ọka. Muta ihe banyere lutein.