1 - Yini i-Lycopene futhi Kungani Ngidinga?
I-Lycopene yimibala ye-pigment eyenza ukudla okunjengotamatisi, i-grapefruit, kanye ne-ikhadini imibala yabo ebomvu nebomvana. Lokho kungcono okupholile. Kodwa yini engcono kakhulu ukuthi i-lycopene iyinhlanganisela e-antioxidant engakwazi ukulwa nomonakalo omkhulu emangqamuzaneni emzimbeni wakho futhi mhlawumbe kungasiza ukunciphisa ingozi yezifo ezithile.
I-Lycopene iyingxenye yomndeni we-carotenoid, okuyinto yezinhlanganisela ezihlobene ne-vitamin A. Ezinye i-carotenoids ebalulekile ihlanganisa i-alpha-carotene, i- beta-carotene , i-beta-cryptoxanthin, i-lutein, i-zeaxanthin, ne-lycopene.
Ucwaningo oluthile luye lwasikisela ukuthi ukudla ukudla okunomsoco wokudla nge-lycopene kuhlotshaniswa nenengozi enciphise yomdlavuza, isifo senhliziyo, kanye nokukhathazeka kwamehlo okudala okunjenge-macular degeneration. Kodwa, ngifuna ukucaca - ngicabanga ukuthi kubalulekile ukwazi ukuthi lezi zifundo zisekelwe ekuqaphelisweni hhayi ekuhlolweni kwemitholampilo. Ngakho kungenzeka ukuthi into engeyona i-lycopene ingenxa yezinzuzo. Ukudla okuphakeme kakhulu kwe-lycopene nakho kuvame ukuba ne-vitamin C ephakeme, i-folate, ne-potassium.
Yingakho ngicabanga ukuthi kubalulekile ukuthola i-lycopene yakho ekudleni kunokudla amaphilisi. Ngokuqinisekile, ungathola okuningi kwe-lycopene kusuka ezakhiweni, kodwa-ke uzolahlekelwa kuzo zonke izakhi ezengeziwe.
Flip ngokusebenzisa umbukiso wesilayidi ukuze ubone izindlela ezinhlanu ezijabulisayo zokuthola okuningi kokudla kokudla kwakho ngosuku ngalunye.
2 - isoso se-Spaghetti
Ukudla okusha ngokuvamile kungcono empilweni yakho. Kodwa, uma kuziwa ku-lycopene, ungcono kakhulu nokudla okusetshenzisiwe - empeleni kufakwe kahle kunamatamatisi okuphekwe noma acutshungulwa.
I-spaghetti sauce (noma noma iyiphi i-sauce ebomvu eyenziwe kusuka utamatisi) icebile ku-lycopene namanye amavithamini namaminerali. Zama ukwenza umsizi wakho we-spaghetti noma ubuke imikhiqizo engaphansi kwe-sodium futhi enziwe ngezithako ezinempilo, njenge-Saudi Organic Spaghetti Sauce. Yenza isidlo esinempilo ngokukhonza kukho konke okusanhlamvu okusanhlamvu ngesaladi engadini.
3 - Utamatisi Juice
Ukuphuza ijusi yetamatisi njengesiphuzo kungenye indlela enhle yokuthola i-lycopene. Enye indebe ye-tomato ijusi ine-lycopene, iphinde ikholori futhi iphinde ine- vitamin A kanye nevithamini C. Hlola imikhiqizo efana ne-RW Knudsen Very Juice Veggie - iyimvelo futhi iphansi kune-sodium kunamanye amabhizinisi esitolo. Engeza i-dash noma amabili we-sauce ebomvu pepper ngezingoma ezimbalwa ezingaphezulu.
4 - Ingxenye enkulu yevangeloni
Thatha ikhabe bese uyisika zibe izingcezu eziningana. Uzothola i-lycopene kancane kuwo wonke ama-bite. I-Watermelon nayo iyimithombo enhle kakhulu ye-potassium, i-vitamin C, ne-vitamin A. Plus iphansi e-calories. I-Watermelon ingakhonzwa yedwa noma isaladi elimangalisayo.
5 - Salsa
Ukusebenzisa i-salsa njengokucwilisa noma ukugaya kungenye indlela enhle yokuthola inqwaba ye-lycopene. Yenza i-salsa yakho noma uthenge i-salsa ekulungele ukukhonza njenge-Muir Glen Organic Salsa. Kuyinto yokudla okunempilo eningi-salsa kuyinto engokwemvelo nge-chicken tortilla, kepha iyakuthanda kakhulu amaqanda , noma ngaphezulu kwamazambane.
6 - I-Pink Grapefruit noma iJira Pink Grapefruit Juice
I-grapefruit yama-pink ayinayo i-lycopene eningi njengokunye ukudla kule slideshow, kodwa kusengumthombo omuhle. I-pink grapefruit iphinde ibe yi-calories ezincane futhi imthombo omuhle wamavithamini A no-C. Ungabuye ujabulele ijusi ye-grapefruit juice ukuze uthole i-lycopene ekudleni kwakho, nje uqaphele noma yimuphi ushukela owengeziwe.
Imithombo:
I-American Cancer Society. "I-Lycopene." http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/dietandnutrition/lycopene
Imithi yemvelo. "I-Lycopene." https://naturalmedicines.therapeuticresearch.com/
UMnyango Wezokulima wezolimo we-United States, uMnyango Wezolimo wezoLimo lwezolimo, i-National Nutrient Database ye-Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search