I-carotenoid iyinhlanganisela yemvelo yamakhemikhali etholakala ikakhulukazi ezinhlobonhlobo zezitshalo, kuhlanganise nezitshalo eziningi ezimibalabala esizidla nsuku zonke. Eqinisweni, akukhona kuphela i-carotenoid eyodwa, kunezinhlobo ezingaphezu kuka-500 ze-carotenoids esiphelele. I-carotenoids inikeza imibala ebomvu, e-orange noma ephuzi, kanti ezinye zalawo ma-carotenoids zingase zibe nezinzuzo zempilo kithi uma sizidla.
Ezinye izilwane ezisezilwaneni ziqukethe i-carotenoids, futhi, njengama-mollusks, ama-crustaceans, nezinhlanzi. Lezi zilwane zasolwandle azikhiqizi i-carotenoids ngokwazo, kodwa zidla kakhulu ezitshalweni eziqukethe ama-algae noma zidla ezinye izidalwa zasolwandle eziye zadliwa eziningi ze-carotenoids. Amaqanda e-egg anezibalo eziphawulekayo ze-carotenoids, ikakhulukazi uma izinkukhu zinikezwa ukudla okucebile kwe-carotenoid.
Cishe i-carotenoid eyaziwa kakhulu i-beta-carotene, umthombo oyinhloko kavithamini A ezivela ezitshalweni. Kodwa kunezinto ezimbalwa ze-carotenoids ezitholakale zinezinzuzo zezempilo ezinokwenzeka, kuhlanganise ne-lycopene, i-lutein, i-zeaxanthin, i-cryptoxanthin, i-alpha-carotene ne-astaxanthin. Zonke zisebenza njengama-antioxidants, futhi zivele zitholakala ekudleni okunomsoco kakhulu.
I-Beta-Carotene
I-Beta-carotene i-pigment etholakalayo ngokwezindleko ezinkulu ezitsheni ze-orange neziphuzi nemifino. Uma udla lezi zithelo nemifino, umzimba wakho uguqula i-beta-carotene ku-vitamin A, ebaluleke kakhulu esimisweni somzimba sokuzivikela esiqinile, umbono ovamile, nesikhumba esinempilo.
Ngakho, i-beta-carotene iyaziwa njenge-provitamin A carotenoid.
I-Beta-carotene i- antioxidant , okusho ukuthi ingasiza ukuvikela amangqamuzana omzimba wakho kusuka ekulimaleni okukhulu okuvela ezintweni ezifana nokungcola, ukushiswa kwelanga nokubhema. Ibuye itholakale njengesengezo sokudla, kodwa akucaci ukuthi ukuthatha izithako ze-beta-carotene kuyinto enhle.
Ukuthatha i-beta-carotene kakhulu kuye kwaxhunyaniswa nengozi eyengeziwe yemdlavuza wamaphaphu kulabo ababhemayo. Ngakolunye uhlangothi, izithako ze-beta-carotene zingasiza ekunciphiseni ukuqhuma kokukhubazeka kwe-macular ubudala, lapho kuthathwe njengengxenye yefomula ethile ye-antioxidant (ngaphezulu kwalokho kamuva).
I-Lycopene
I-Lycopene iyi-pigment ebomvu etholakala ngokuyinhloko kumatamatisi, kodwa futhi nama-apricot, amakhabe, ne-pink grapefruit. Ucwaningo olwenziwe ngaphambili luhlobanise ukungena kwe-lycopene ephakeme ngenengozi encane yomdlavuza wesifo sofuba, kepha akuzange kubonwe kwizifundo zakamuva, ngakho-ke akucaci ukuthi ukunciphisa izinhlekelele ezifundweni zangaphambili kwakungenxa ye-lycopene noma enye into. I-Lycopene itholakale kufomu elongeziwe, kodwa abukho ubufakazi obuningi bokuzuzisa.
Lutein
I-Lutein enye i-carotenoid ephuzi e-orange etholakala emifino eluhlaza emifino eluhlaza njengopinashi no-kale, ummbila ophuzi, amaqanda amaqanda, u-squash, ne-izaqathe. I-Lutein igxile kuma-retinas akho amehlo, ngakho-ke kucatshangwa ukuthi inenzuzo embonweni. I-Lutein nayo ingenye ye-antioxidants ebonakala ewusizo njengokwengeza. Ucwaningo olubizwa ngokuthi i-Age-Related Eye Disease study lusetshenziselwa i-Twin Lab's Ocuvite futhi lwabonisa ukuthi inhlanganisela ye-zinc, amavithamini C no-E, i-beta-carotene, ithusi, ne-lutein ingasiza ekunciphiseni ukuqhubekela phambili kwe-macular degeneration.
Zeaxanthin
I-Zeaxanthin ijwayele ukuhlanganiswa ne-lutein, mhlawumbe ngenxa yokuthi ibuye igxile kwi-retina iso lakho. Itholakala futhi ekudleni okufanayo, namazinga aphakeme kakhulu ekudleni kwe-orange. Izikhumba ze-egg, pepper e-orange, ijusi le-orange, kanye nemango zonke ziphakeme e-zeaxanthin.
I-Cryptoxanthin ne-Alpha Carotene
I-Cryptoxanthin itholakala nasezitsheni ze-orange neziphuzi nemifino. Kodwa-ke kufana ne-beta-carotene ngoba ingaguqukela ku-vitamin A uma kunesidingo.
I-Alpha-carotene iphinde ibe ne-provitamin A carotenoid, kodwa kuthatha cishe u-alpha-carotene kabili (noma cryptoxanthin) uma kuqhathaniswa ne-beta-carotene ukwenza inani elifanayo levithamini A.
U-Alpha-carotene angase abe nezinzuzo zezempilo, kodwa okwamanje ucwaningo alubonisanga lutho olungaphezu kwamandla akhe okuguqulwa ku-vithamini Futhi likwazi ukuguqulwa ku-vitamin A.
Astaxanthin
I-Astaxanthin i-carotenoid enemibala e-salmonome etholakala ku-saumon, imfucumfucu, ama-shrimp nezinye izinhlobo ze-algae. Kungaba namandla amakhulu okulwa ne-antioxidant nokulwa nokuvuvukala, kepha ucwaningo lusesezinyathelo zokuqala ngakho akucaci ukuthi ukuthatha izithako ze-astaxanthin kuzokwenza noma yini. Ngakho-ke kungcono ukuthola i-astaxanthin yakho ekudleni. I-Salmon ingumthombo omuhle kakhulu ngoba iphezulu kokubili i-astaxanthin ne-omega-3 fatty acids.
Ukwandisa ukungena kwe-Carotenoids
Indlela engcono yokuthola i-carotenoids engaphezulu ekudleni kwakho ukukhulisa izithelo nemifino. Njengoba i-carotenoids yonke inomswakama-fat, ungathuthukisa ukumuncwa kwe-carotenoids ngokungeza amafutha enempilo ekudleni kwakho. Nazi ezinye imibono:
- Yenza isaladi esikhulu eluhlaza okweqotjhe namatamatisi amanengi aphezulu nge-drizzle yamafutha omnqumo neviniga.
- Saute isipinashi sakho noma u-kale emafutheni omnqumo bese ukhonza ngamantongomane aqoshiwe.
- Yenza izithelo ze-smoothie nge-blueberries, i-kale, ibhanana kanye ne-avocado ethile.
- I-dirothi edikiweyo elinezinyosi zibe yi-hummus ye-snack enempilo.
- Khonza i-salmon esikhundleni senyama ebomvu kanye noma kabili ngesonto ngalinye.
- Bhaka amazambane bese uwaphakamisa ngebhotela elincane, usawoti kanye nopelepele.
Ukupheka nokucubungula ukudla kungandisa ukwanda kwe-carotenoids. Isibonelo, utamatisi akhuphuka kakhulu ku-lycopene, kodwa uzothola i-lycopene okuningi uma udla utamatisi unamathela, isobho noma ijusi.
Sicela uqaphele ukuthi iningi lala ma-carotenoids atholakalayo njengamaphilisi amaningi angaphezu kokudla. Ngokuvamile kubhekwa njengokuphephile, kodwa khuluma nodokotela wakho ngaphambi kokuthatha noma iyiphi yalezi carotenoids njengezithako, ikakhulukazi uma unemibandela yezempilo. Futhi sicela ufunde izikhombisi-ndlela zelebula ngaphandle kokuthi umnikezeli wakho wokunakekelwa kwezempilo akunike imiyalelo ehlukene.
> Imithombo:
> Hussein G, uSankawa U, Goto H, Matsumoto K, Watanabe H. "I-Astaxanthin, i-carotenoid enokuphila komuntu kanye nokudla okunomsoco." J Nat Prod. 2006 Mar; 69 (3): 443-9.
> Maoka, T. "I-Carotenoids ezilwaneni zasolwandle." Izidakamizwa zikaMar. 2011; 9 (2): 278-293.
> Isikhungo Sokwaziswa Sezinkampani. "I-Carotenoids." http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids.
> I-University of Maryland Medical Centre. "I-Beta-carotene." http://umm.edu/health/medical/altmed/supplement/betacarotene. Kubuyekezwe 3/23/2015.