Carotenoid isiri yemakemikari inowanika inowanika mumaruva emiti, kusanganisira mbeu dzakawanda dzinotapira tinodya zuva rega rega. Kutaura zvazviri, hakusi chete carotenoid, kune mazana mashanu emiti yemarotoriro muhuwandu. Iti carotenoids inopa mavara matsvuku, maaramondi kana machizha kudyara, uye mamwe ezvo carotenoids angave ane utano hwakanaka kwatiri patinoadya.
Zvimwe zvipenyu zvezvipfuwo zvine carotenoids, zvakare, zvakadai semamollusk, crustaceans, uye hove. Mhuka idzi dzegungwa hadziiti ma carotenoids ivo pachavo, asi dzinogona kudyisa zvakanyanya pamiti inenge ine algae kana kuti inodya zvimwe zvisikwa zvegungwa zvakadya zvakawanda zve carotenoids. Egg yolks inewo zviyero zvakakura zvearotoriyusi, kunyanya kana hens inopiwa feed ye carotenoid-yakawanda.
Zvichida carotenoid inonyanya kuzivikanwa ndeye beta-carotene, iyo inotangira vitamini A kubva kunezvirimwa. Asi pane zvimwe zvishoma zvinyorwa zvecarotenoids zvakawanikwa zvichikwanisa kubatsirwe hutano, kusanganisira lycopene, lutein, zeaxanthin, cryptoxanthin, alpha-carotene uye astaxanthin. Zvose zvinoshanda semasikironi, uye zvinowanzoitika kuti zvinowanikwa muzvokudya zvinovaka muviri.
Beta-Carotene
Beta-carotene inonzi pigment inowanikwa muhomwe yakawanda mumuchero uye muchero michero uye miviri. Apo iwe unodya michero iyi nemiriwo, muviri wako unotenderera beta-carotene ku vitamini A, iyo inofanirwa kune simba rakasimba rekudzivirira muviri, zviratidzo zvakasikwa, uye ganda rakanaka.
Saka, beta-carotene inozivikanwa seprotamin A carotenoid.
Beta-carotene is antioxidant , zvinoreva kuti inogona kubatsira kudzivirira masero emumuviri wako kubva mukusununguka kwakanyanya kwezvinhu zvakadai sezvinhu zvakasvibiswa, kusviba kwezuva, uye kusvuta. Inowanikwawo sekuwedzera kwezvokudya, asi hazvisi pachena kana kutora beta-carotene kuwedzera kune chinhu chakanaka.
Kutora beta-carotene yakawanda kwakabatanidzwa nehuwandu huwandu hwekenza yemapapu mumasvuta. Kune rumwe rutivi, beta-carotene zvinowedzera zvingabatsira kuderedza kufambira mberi kwehupenyu hunosangana nehuwandu hwemvura, iyo inotorwa sechikamu cheimwe antioxidant formula (zvimwe pane izvo gare gare).
Lycopene
Lycopene iyo yakatsvukuruka pigment inowanikwa zvikuru mumatata, asiwo ma apricot, mavhenekeri, uye mapapiro emupiniki. Zvimwe zvidzidzo zvekare zvekare zvakaratidza kushandiswa kwepamusoro kwe lycopene nehuwandu hwekenza yeprotate, asi hauna kuonekwa mune zvidzidzo zvekare, saka hazvisi pachena kana kuderedzwa kwepabatsiro mune zvidzidzo zvepakutanga kwakakonzerwa neLycopene kana chimwe chinhu. Lycopene inowanikwawo muwedzere fomu, asi hapana humwe uchapupu hunobatsira.
Lutein
Lutein chimwe chikamu chemarotinari chinonzi orange, chinowanikwa mumasvikiro mashizha mashizha semasipinashi uye kare, majeu ega, mazai yolk, squash, uye karoti. Lutein inogadziriswa muma retinas emaziso ako, saka inofungidzirwa kuti inobatsira pane zvakaratidzwa. Lutein zvakare inomumwe wea antioxidants inoita seinobatsira sekuwedzera. Chidzidzo chinonzi Test-Eye Related Eye Disease study yakashandiswa Twin Lab's Ocuvite uye yakaratidza kuti kusanganiswa kwezinc, vitamini C uye E, beta-carotene, mhangura, uye lutein zvinogona kubatsira kuderedza kufambira mberi kwekushaya kwema macular.
Zeaxanthin
Zeaxanthin inowanzobatanidzwa ne lutein, zvichida nokuti inowanzoiswa mu retina yeziso rako. Inowanikwawo muzvokudya zvakafanana, uye zvikamu zvakakwirira zviri muzvokudya zvearangi. Mazai mazai, pepper pearangi, jisi rearangi, uye mango zvose zvakakwirira mu zeaxanthin.
Cryptoxanthin uye Alpha Carotene
Cryptoxanthin inowanikwawo mumaruva emarangi uye ejecha nemagetsi. Asi zvakangofanana ne beta-carotene mune kuti inogona kushandurwa kuva vitamini A kana zvichidiwa.
Alpha-carotene inosanganisira proitamin A carotenoid, asi inotora kaviri alpha-carotene (kana cryptoxanthin) yakaenzaniswa ne beta-carotene kuita yakafanana yemavamini A.
Alpha-carotene inogona kuva nehutano huripo, asi iye zvino kutsvakurudza hakuna kuratidza chero chinhu chakakwana kunze kwekukwanisa kuchinjwa kuva vitamini uye kukwanisa kuchinjwa kuva vitamini A.
Astaxanthin
Astaxanthin i carotenoid ine salmon yakawanikwa mune saumoni, mutsva, shrimp, uye mamwe marudzi e algae. Iyo inogona kuva yakasimba antioxidant uye inopesana-kupisa simba, asi kutsvakurudza kuri kuchiri mumatanho ekutanga saka hazvisi pachena kana kutora astaxanthin zvinowedzera zvingaita chero zvachose. Saka zvakanakisisa kuwana astaxanthin kubva kune zvokudya. Salmoni ndiyo yakanakisisa inokonzerwa nokuti yakakwirira mune zvose astaxanthin uye omega-3 fatty acids.
Kuwedzera Carotenoids Intake
Nzira yakanakisisa yekuwana mamwe carotenoids mukudya kwako ndeyokuwedzera kudya kwako kwezvibereko nemiriwo. Sezvo carotenoids yose yakasvibiswa-mafuta, unogona kuvandudza kudya kwecarotenoid nekuwedzera mafuta ane utano kune zvokudya zvako. Heano mamwe mazano:
- Ita guru rehodhi yakawanda nemakaka akawanda echeroti uye tomate kumusoro necheriri yemafuta emuorivhi newaini.
- Shandisa sipinashi yako kana kare mumafuta emuorivhi uye ushande nemiti yakakangwa.
- Itai michero smoothie ne blueberries, kare, bhananisi uye mamwe avocado.
- Dhavha yakakanyiwa makaroti mumumero wekudya kwakanaka.
- Shumira saumoni panzvimbo yemhuka tsvuku kamwechete kana kaviri vhiki imwe neimwe.
- Bika mbatata uye uise pamusoro pavo nehotela duku, munyu, uye pepper.
Kubika nekugadzira zvokudya zvinogona kuwedzera kuisa kwema carotenoids. Semuenzaniso, tomato yakakwirira muLycopene, asi iwe uchawana zvakawanda zvekuchikoro kana iwe ukadya nyanya, soup kana juice.
Ndapota cherechedza kuti dzakawanda zvei carotenoids zvinowanikwa se-over-the-counter dietary inowedzera. Vanowanzofunga kuti vakachengeteka kuti vakachengeteka, asi taurai nachiremba wenyu musati matora chero ipi yeiyo carotenoids sezvidimbu, kunyanya kana mune hutano hwakanaka. Uye ndapota verenga mazano kunze kwekunge mutapi wako wehutano akakupa mirayiridzo yakasiyana.
> Sources:
> Hussein G, Sankawa U, Goto H, Matsumoto K, Watanabe H. "Astaxanthin, carotenoid ine simba rehutano hwevanhu uye chikafu." J Nat Prod. 2006 Mar; 69 (3): 443-9.
> Maoka, T. "Carotenoids mumhuka dzegungwa." Mar Drugs. 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. Yakavandudzwa 3/23/2015.