Lokhu kudla kuqeda ukuvuvukala

Lokhu kudla kuqeda ukuvuvukala

Ongoti bokudla okunempilo bahlale beluleka ngokudla ukudla okumibalabala nokuhlukahlukene okunothe ngemisoco. Vele, ukudla kuthola umbala wakho ezingxenyeni ezisebenza njengama-antioxidants afana ne-polyphenols nama-flavonoids, ngaphezu kwesinye sezinhlanganisela eziyinhloko zombala okufanele wazi ngazo yi-carotenoids, okuphuzi okuncibilika ngamafutha, okuwolintshi noma okubomvu okutholakala ezithelweni nemifino. asebenza njengama-antioxidants anamandla kanye nama-anti-inflammatory agents emzimbeni womuntu, ngokombiko oshicilelwe yi-Well+Good.

Isifo senhliziyo nomdlavuza

I-Lycopene iwuhlobo lwe-carotenoid, enikeza ezinye izithelo nemifino okubomvu okugqamile kuya kumbala obomvana ogqamile, njengotamatisi kanye nekhabe. Isazi sezokudla uLaura Io sithi: “I-Lycopene iyi-antioxidant ehlotshaniswa nokuthuthukisa umfutho wegazi, impilo yenhliziyo nemithambo yegazi, ukunciphisa i-cholesterol, nokulwa nezinhlobo ezihlukahlukene zomdlavuza. Isifo senhliziyo nomdlavuza yizona zimbangela eziyinhloko zokufa, futhi ukufaka ukudla okucebile nge-lycopene kungaba uhlobo lokuvimbela izifo.Ngokuka-Ayo, amamiligremu ayisishiyagalombili kuya kwangu-21 e-lycopene ngosuku ayindlela enhle yokuthola izinzuzo ezinhle.

Izinzuzo zeLycopene

Phakathi nenqubo ye-metabolism, imizimba yethu ngokwemvelo ikhiqiza ama-molecule angazinzile abizwa ngokuthi ama-radicals mahhala. “Lapho la ma-radicals wamahhala akha emzimbeni, angabangela ukulimala kwamangqamuzana,” kuchaza u-Ayo. Ngakho ngokudla ukudla okune-lycopene, kuyasiza ekulweni nama-radicals mahhala futhi kuvimbele ukulimala okwengeziwe kumangqamuzana anempilo,” ngaleyo ndlela kulwe nezimpawu zokuvuvukala okungapheli okuhambisana nemiphumela yezempilo yesikhathi eside, njengesifo senhliziyo nemithambo yegazi nesifo i-Alzheimer’s.

izithelo nemifino

Izithelo nemifino emisha, ekheniwe, neyomisiwe ingaba umthombo omkhulu we-lycopene. "Izindlela ezihlukene zokucubungula empeleni zingathuthukisa i-bioavailability ye-lycopene ekudleni okuthile ngokudiliza izindonga zamaseli, ngakho-ke ngisho noma umuntu engakwazi ukuthola umkhiqizo omusha, ezinye izinketho zingase zinikeze imithombo ephakeme ye-lycopene kunokucabanga," kusho u-Ayo.

Ukudla okucebile nge-lycopene

U-Ayo uncoma ukudla amafutha anempilo angagcwele unsaturated kanye nokudla okuyisishiyagalombili okuyimithombo emihle ye-lycopene, ukuze amunce kahle imisoco:

1. utamatisi

Utamatisi kanye nemikhiqizo ye-tomato egayiwe iyimithombo emihle ye-lycopene, kodwa ngokumangalisayo, imikhiqizo ye-tomato egayiwe ine-bioavailability ephezulu kunotamatisi omusha. U-Ayo uthi ukudla amagremu ayi-100 wezinketho ezilandelayo kuqukethe amanani alandelayo e-lycopene:

• Utamatisi omiswe elangeni: 45.9 milligrams

I-tomato puree: 21.8 milligrams

Utamatisi omusha: 3.0 milligrams

• Utamatisi osemathinini unikeza amamiligremu angu-2.7.

2. ubhatata

Ubhatata waziwa ngokuba umthombo omuhle kakhulu kavithamini A, i-fiber kanye nesikhumba esikhazimulayo, kodwa futhi ungumthombo omkhulu we-lycopene.

3. I-Grapefruit e-Pink

Ingxenye yegrapefruit iqukethe cishe i-milligram ye-lycopene futhi ingumthombo omkhulu kavithamini C.

4. Igazi eliwolintshi

Ngokungafani namawolintshi avamile, amawolintshi egazi anokunambitheka kwezimbali noma okusawolintshi kanye nombala omnyama ngenxa yokuqukethwe kwawo kwe-lycopene.

5. Ikhabe

Amakhabe aqukethe i-lycopene eningi noma eningi kunotamatisi oluhlaza, kuye ngezinhlobonhlobo nezimo zokukhula. Inkomishi eyodwa nengxenye yekhabe iqukethe amamiligremu ayisishiyagalolunye kuya kwangu-13 e-lycopene.

6. Upopaya

Ukudla i-papaya kunikeza umzimba inani elanele le-lycopene, ngaphezu kokukhulula ukuqunjelwa nokuqunjelwa.

7. Igwava

I-100 grams ngayinye yegwava iqukethe amamiligremu angaphezu kwamahlanu e-lycopene, kanye namavithamini C, A kanye ne-omega-3s.

8. Upelepele Obomvu

Upelepele obomvu unamanzi angama-92%, futhi ngaphezu kukavithamini C, ucebile nge-lycopene. Iguquguquka futhi ingengezwa cishe kunoma yisiphi isidlo.