1 - Chii chinonzi Lycopene uye Nei Ndinochida?
Lycopene isirimi yeganda inopa zvokudya zvakadai semamate, marapfruit, uye mavhenekeri mavara avo matsvuku uye mapinki. Izvozvo zvine mutsa. Asi zvakanyanya kunaka ndezvokuti lycopene inhengo ye antioxidant iyo inogona kurwisa pasina-kukanganisa kukanganisa kumasero omuviri wako uye zvichida kubatsira kuderedza ngozi yako yeimwe zvirwere.
Lycopene chikamu chemhuri ye carotenoid, iyo iboka remakemikari ane chokuita ne vitamini A. Zvimwe zvinokonzerwa necarotenoids zvinosanganisira alpha-carotene, beta-carotene , beta-cryptoxanthin, lutein, zeaxanthin, uye lycopene.
Kutsvakurudza kwakasiyana-siyana kwakaratidza kuti kudya kudya kunowanikwa muLycopene-ine zvokudya kunobatanidza nehuwandu huripo hwekenza, chirwere chepfungwa, uye kushungurudzika kwemaziso ane makore akadai se macular degeneration. Asi, ndinoda kuva akajeka - ndinofunga kuti zvakakosha kuzive kuti izvi zvidzidzo zvinobva pakucherechedza uye kwete kuchipatara miedzo. Saka zvinogoneka kuti chimwe chinhu kunze kwekuti lycopene ndeye nekuda kwezvibatsiro. Zvokudya zvakakwirira muLycopene zvinowanzove zvine mavitamini C, folate, uye potasium.
Ndicho chikonzero nei ndichifunga kuti zvakakosha kuwana lycopene yako kubva pane zvekudya panzvimbo pemapiritsi. Zvechokwadi, unogona kuwana zvakawanda zvekuchikoro kubva kune zvinowedzera, asi iwe unosuwa pane zvose zvinowedzera mishonga.
Flip par slideshow kuti uone nzira shanu dzakanaka dzekuwana lycopene yakawandisa kubva pakudya kwako zuva rimwe nerimwe.
2 - Muchero weSpaghetti
Zvokudya zvitsva zvinowanzova nani pane utano hwako. Asi, kana paine kuuya kwekuchikoro, iwe uri nani kunze kwezvokudya zvakagadziriswa - zvakanyatsonaka zvakanakira kubva pakubika kana kutorwa tomate.
Spaghetti sauce (kana chero muto mutsvuku wakagadzirwa kubva kumamatata) yakazara muLycopene uye mamwe mavitamini nemaminerari. Edza kugadzira muto wako wepaghetti kana kutarisa michina yakaderera mu sodium uye yakaitwa nemishonga ine utano, seEdene Organic Spaghetti Sauce. Itai kuti ive chikafu chakaisvonaka nekushandira patafura yose yezviyo ine bindu rejira kune rumwe rutivi.
3 - Tomato Juice
Kunwa jirasi yemuchuwa sechinwa ndedzimwe nzira inofadza yekuwana lycopene. Imwe mukombe wejusi wejumusi ine lycopene, yakaderera mumakori uye inewo mavitamini A akawanda uye vitamini C. Tsvaga marongerwo akaita RW RWudsen Very Veggie Juice - yakasikwa uye yakaderera mune sodium kupfuura mamwe mabhuku ezvitoro. Wedzera dash kana maviri epepuru sauce zvishoma zvingowedzera.
4 - Chikamu chikuru chevhuta
Tora watermelon uidye muzvidimbu zvakasiyana. Iwe uchawana zvinyorwa zve lycopene mumaromo ose. Watermelon isiriwo chinotapira che potassium, vitamini C, uye vitamini A. Zvakare zvakaderera mumakori. Watermelon inogona kushandiswa yose yoga kana kuti yehudhi yakaisvonaka.
5 - Salsa
Kushandisa salsa sechidimbu kana chechi kune imwe nzira yakanakisisa yekutora lycopene yakawanda. Ita yako salsa kana utengese wakagadzirira-kushumira salsa saMuir Glen Organic Salsa. Izvozvo zvokudya zvakashandura - salsa ndeyezvakagadzirwa nekacheka tortilla chips, asi inonakidza zvikuru nemazai , kana pamusoro pezhu.
6 - Mapapiro emucheka wepiniki kana mapira emukati mazambiringa
Muchero wepiniki hauna huwandu hwakawanda hwechikafu sezvimwe zvekudya mune iri slideshow, asi zvichiri zvakanaka. Muchero wepiniki unowedzerawo mumakirori uye inonaka inobva kune mavhitamini A uye C. Unogonawo kunakidzwa nemuchero wepinirofruit jisi kuti uwane lycopene mukudya kwako, kungotarisa chero chero shuga yakawedzerwa.
Sources:
American Cancer Society. "Lycopene." http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/dietandnutrition/lycopene
Mishonga yemasikirwo. "Lycopene." https://naturalmedicines.therapeuticresearch.com/
United States Dhipatimendi Rezvekurima Rezvekutsvakurudza Kwekurima, National Nutrient Database ye Standard Standard Release 28. https://ndb.nal.usda.gov/ndb/search