Carotenoids chimwe chikonzero vanachiremba vanokurudzira kuwana mavara akasiyana-siyana mukudya kwako. Izvi zvinovaka muviri zvinopa pigment dzakapfuma kumichero nemiriwo uye zvinodiwa pakudya kwakaringana.
Kune marudzi anopfuura 600 e<em>carotenoid anowanikwa mumiti nezvikafu, uye ndiwo anokonzera yero, orenji, uye mavara matsvuku mumichero nemiriwo. Sechikafu chekudya, vanoita se antioxidants uye mazhinji acho anoshandurwa kuita vhitamini A panguva yekugaya. .
Carotenoids mafuta soluble, izvo zvinoreva kuti muviri unotora chikafu chavo zviri nani nemafuta. Mabhenefiti avo anotowedzerwa patinocheka nekubika michero nemiriwo zvavanouya nazvo.
Chii chinonzi carotenoids?
Carotenoids iboka remafuta-anonyungudika pigments anowanikwa muyero, orenji, uye dzvuku zvirimwa zvakaita semakarotsi, squash, nemimwe miriwo yemashizha yakasvibira. Imwe fomu yakadaro yatinowanzonzwa nezvayo ndeye beta-carotene, iyo inoshandurwa kuita vhitamini A mumuviri. Mamwe marudzi e carotenoids aripo kunze kwe beta-carotene, kusanganisira α-carotene, β-carotene, uye β-cryptoxanthin, iyo yose ine zvinhu zvakafanana. Kune mamwe matatu: lutein, zeaxanthin uye lycopene.
Ziva kuti izvi hazvina kunyorwa pamazita echikafu, saka kunyangwe isu tichigona kuona Vitamin A yakanyorwa pane chigadzirwa uye inogona kunge iine carotenoids, chikafu chinogona kunge chisiri checarotenoid yakavakirwa uye Hazvizivikanwe kuti yakawanda sei chigadzirwa.
Chikafu chakazara mu carotenoids
Tsvuku, yero, orenji uye girini yakasvibira ndiwo mavara anonyanya kuratidza huwandu hwecarotenoids. Miriwo ine starchy, senge squash, mbatatisi, squash, makarotsi, nemimwe midzi yemidzi inowanzova pamusoro pepfungwa kana uchifunga nezvekudya zvine starchy, sezvo zviri zvimwe zvezvakasimba zvebeta-carotene. Zvisinei, kune zvimwe zvekudya zvecarotenoid-packed zvakakodzera kufunga.
Yams
Zvikafu zvishoma zvinopa carotenoids yakawanda sembatatisi. Mbatatisi imwe yakabikwa zviri pakati nepakati, yakabikwa paganda, inopa zvinopfuura 400 muzana zvemunhu mukuru anopihwa vhitamini A zuva nezuva.
Mbatatisi inotapira inopawo zvinovaka muviri kune zvakakora-mafuta, zvishoma-zvinovaka muviri, zvakadai sebhekoni fries uye cheese "stuffed" yakabikwa mbatatisi.
Makarotsi
Carotenoids inobatsira kupa miriwo yeorenji ruvara rwavo, kusanganisira makarotsi. Makarotsi ndiwo anonyanya kukonzera beta-carotene.
A 1/2-kapu inopihwa yemakarotsi mbishi inopa 184 muzana yezvinokurudzirwa zuva nezuva kudya kwevhitamini A kuvanhu vakuru. Mumuto wekaroti wemumagaba takawana 451 muzana. Makarotsi akabikwa, muto mutsva wekaroti, uye muto wekaroti zvimwe zvakakosha.
Miti yakasvibira yemashizha
Carotenoids inokurudzirawo ruvara rwakajeka rwemiriwo yakasvibirira. Nokuda kwechikonzero ichi, miriwo yemashizha yakasvibirira, yakadai sekare, sipinashi, turnip greens, uye mustard greens, zvinokosha zvecarotenoids.
Imwe kapu yepinashi itsva inopa zvikamu makumi mashanu nenhanhatu kubva muzana zvevakuru vanokurudzirwa kupihwa vhitamini A. Kuti tiwane carotenoid yakawanda kubva kumagidhi, tichaisa mhando dzakaomeswa kana dzakabikwa mundiro. Sezvo kutonhora uye kubika kunogadzirisa miriwo, izvo zvakagadzirirwa nenzira iyi zvinopa zvakawanda zvinovaka muviri pakushumira. 56/1-kapu yepinashi yakaomeswa nechando inopa zvinopfuura 2 muzana yemubhadharo wezuva nezuva wevhitamini A kuvanhu vakuru.
Dzungu
Ichi chibereko chinoita yakanakisa yekudonha mwaka hydrator, uye imwe inoshumira ichipa anenge 87 muzana mvura. Yakanakira kuwedzera kusadzivirirwa kwezvirwere uye kunatsiridza kugaya.
Kufanana nemimwe miriwo yeorenji uye michero, nhanga ine beta-carotene yakawanda ine kapu imwe yenhanga yakabikwa. Iine 9369 mcg, kana 87 muzana yekurudziro yezuva nezuva.
Cantaloupe vise
Zvimwe zvidzidzo zvakaratidza kuti carotene irimo mucantaloupe ingangoita 30 zvakapetwa kupfuura zviri mumaorenji matsva.
Kunyangwe ichi hupfumi hwecantaloupe huchiri kuhuisa mubeta-carotene mhando yemakarotsi matsva (anosvika 8,300 micrograms), ichiri chikamu chemuchero unonaka uyu unowanzo furatirwa. Mukuwedzera, haifaniri kutengwa nechena-fleshed melon, sezvo ichange iine chikamu chakaderera.
Tsvuku tsvuku
Tsvuku bhero mhiripiri ndeimwe yakanaka sosi yecarotenes. Kapu imwe chete yakabikwa tsvuku mhiripiri mitsetse inopa 2058 mcg, kana 19 muzana yezvinodiwa zuva nezuva. Mhiripiri mhiripiri yakapfumawo mune folate, vhitamini C, uye vhitamini B6, iyo inobatsira muviri kurwisa mahara radicals uye kudzivirira oxidative kusagadzikana kunogona kukonzera kukuvara kwesero.
Kutaura zvazviri, mhiripiri tsvuku ine beta-carotene kakapetwa ka11, mavhitamini A, A akapetwa ka8, uye vhitamini C inopetwa ka1,5 pane mhiripiri yegirini. Mhiripiri tsvuku inewo quercetin, yakakosha antioxidant ine anti-kuzvimba mhedzisiro inogona kubatsira kudzivirira chirwere chemoyo, kudzora mazinga eglucose muropa, uye kuuraya maseru egomarara.
Maapurikoti
Apricots ane mazinga epamusoro uye akasiyana-siyana e carotenoids (beta carotene, beta cryptoxanthin, lutein, zeaxanthin, alpha carotene). Izvi hazvingope muchero uyu ruvara rweorenji chete, asiwo kuita se antioxidants, iwo mazinga anowedzera sezvo muchero unoibva.
Maapricots akaomeswa ndiwo akanakisa manyuko ezvakati wandei zvakakosha zvinovaka muviri, kusanganisira fiber, potassium, uye antioxidant carotenoids. Kunyange zvazvo kuomeswa kwemuchero kunoderedza uwandu hwevhitamini isinganyungudike mumvura uye isinganzwi kupisa, yakadai sevhitamini C, zvimwe zvinovaka muviri zvinova zvakanyanyowanda. Nekuda kweizvozvo, maapricots akaomeswa anopa mazinga epamusoro ezvikafu zvakawanda kupfuura zvinyorwa zvitsva.
Madomasi
Carotenoids inowedzerawo ruvara kune kutsvuka kwekudya kwezvirimwa, kusanganisira madomasi. Zvigadzirwa zvematomatisi, zvinosanganisira majusi uye sosi, ndizvo zvinonyanya kukonzeresa lycopene.
Tomato uye zvigadzirwa zvematomatisi zvinopawo beta-carotene. Imwe kapu yemuto wemadomasi yemumagaba inopa 22 muzana yekubvumidzwa kwezuva nezuva kwevhitamini A kune vanhu vakuru. Kuti uwedzere carotenoids uye kuderedza mafuta uye makorikori mundiro dzepasita, zvinokurudzirwa kuchinjana sosi dzakakora kune marinara sosi kana kuwedzera diced nyowani kana matomatisi emumagaba.
Mangos
Mango dzakapfuma mu carotene, pigment inokonzera yellow-orange ruvara rwemuchero. Beta-carotene ndeye antioxidant, imwe chete yeakawanda anowanikwa mumango. Iyo antioxidants mumango yakaratidzwa kurwisa mahara radicals, ayo anogona kukuvadza maseru uye kutungamirira kugomarara.
Iyo beta-carotene yemiti yemango inotangira kubva ku33% kusvika ku103% yehuwandu hunokurudzirwa zuva nezuva hweprovitamin A, zvichiita kuti mango ive yakanaka kwazvo yevhitamini A. Michero yakawanda ine beta-carotene ine 1 kusvika 3 micrograms pa gramu ye carotenoid ( kunze zvinosanganisira cantaloupe, ine 20 mcg/g, inoteverwa nenhanga).
Maorenji
Oranges uye 100% muto weorenji ndeimwe yevanonyanya kupa provitamin A carotenoid, inonzi beta-cryptoxanthin. Nhamba yakawanda yeprovitamin A carotenoids inogona kuwanikwa mumatatata, squash, uye cantaloupe, zvichiita kuti zvokudya izvi zvive mutsvuku-orange.
Muto weOrange ndiyo yakakosha sosi yecarotenoids, iyo, pamwe chete nekukosha kwayo kwekudya kwepasi rose, yakakurudzira kugadzirwa kweakasiyana nzira dzekuongorora dzekuongorora idzi isoprenoid makomponi.
Manwiwa
Watermelon ine lycopene, red carotenoid pigment ine yakasimba antioxidant properties. Iyo lycopene yemukati mewatermelon yakakura, inopa 8 kusvika 20 mg pa180-giramu inoshumira. Iko hakuna humbowo hwekuchinja kwecarotenoid muwatermelon yese panguva yekuchengetedza.
Watermelon ndechimwe chezvokudya zvishoma zvakapfuma mu lycopene, isiri-provitamin A carotenoid iyo inosvika kaviri antioxidant simba re β-carotene in vitro. Dhata kubva kune epidemiological zvidzidzo zvinoratidza kuti lycopene inogona kuva nekudzivirira kune mamwe marudzi egomarara uye chirwere chemoyo.
