Carotenoids: lawv yog dab tsi thiab hauv cov zaub mov lawv tuaj yeem pom

Zoo Siab

• 1. Beta-carotene
• Cov zaub mov noj nrog beta-carotene
• 2. Lycopene
• Lycopene zaub mov
• 3. Lutein thiab Zeaxanthin
• Cov khoom noj muaj lutein thiab zeaxanthin

Cov carotenoids yog cov xim, xim liab, txiv kab ntxwv lossis daj daj uas muaj nyob hauv cov hauv paus hniav, nplooj, noob, txiv hmab txiv ntoo thiab paj, uas kuj tuaj yeem pom, txawm hais tias tsawg dua, nyob hauv cov zaub mov ntawm tsiaj keeb kwm, xws li qe, nqaij thiab ntses. Cov carotenoids tseem ceeb tshaj plaws rau lub cev thiab ntau ntau ntawm kev noj haus yog lycopene, beta-carotene, lutein thiab zeaxanthin, uas yuav tsum tau noj, vim hais tias lub cev tsis tuaj yeem tsim lawv.

Cov tshuaj no muaj cov tshuaj tua kab mob, tiv thaiv kev yees duab thiab cuam tshuam nrog lwm cov tshuaj tua kab mob antioxidant, ua kom lub cev muaj zog tiv thaiv kab mob thiab tiv thaiv cov hlwb los ntawm kev puas tsuaj oxidative.

Raws li cov carotenoids tsis pub dawb hauv cov zaub mov, tab sis txuam nrog cov protein, fiber thiab polysaccharides, rau kev nqus kom tshwm sim, nws tso tawm yog qhov tsim nyog, uas tuaj yeem tshwm sim thaum lub cev ua haujlwm, xws li zom lossis hydrolysis hauv plab, tab sis kuj thaum npaj, chaw pib qhov tseem ceeb ntawm cov zaub mov ua noj li cas. Tsis tas li ntawd, feem ntau cov carotenoids yog cov roj ua kom tsis taus, vim li ntawd lawv qhov kev nqus tseem muaj zog yog tias cuam tshuam nrog cov rog, xws li txiv roj roj, piv txwv.

1. Beta-carotene

Beta-carotene yog ib qho tshuaj uas muab cov txiv kab ntxwv thiab xim liab rau cov txiv hmab txiv ntoo thiab zaub, yog cov muaj ntau tshaj nyob hauv cov zaub mov. Ib feem ntawm cov carotenoid no tau hloov mus rau retinol, ib qho tseem ceeb heev vitamin rau kev ua haujlwm ntawm lub cev.

Beta-carotene muaj cov khoom siv los tiv thaiv oxidant, uas tiv thaiv qhov tshwm sim ntawm DNA puas, thiab uas txo qee yam kev pheej hmoo ntawm qog ntshav.

Tsis tas li ntawd, cov carotenoid no tseem muaj kev tiv thaiv kev tiv thaiv kev tiv thaiv thaum daim tawv nqaij raug tshav, vim nws koom nrog tshuaj lom neeg hauv thaj av, thaiv lub hnub lub tshav thiab tiv thaiv tawm tsam, tseem ua kom lub hnub ci erythema tshwm sim.

Cov zaub mov noj nrog beta-carotene

Qee cov khoom noj uas muaj nplua nuj hauv beta-carotene yog cov zaub ntug hauv paus, cov taub, zaub ntsuab, kale, ntsuab turnip, cantaloupe melon thiab buriti. Saib daim ntawv teev cov khoom noj muaj txiaj ntsig beta-carotene.

Ib txoj hauv kev zoo los txhawm rau ntxiv qhov nqus ntawm beta-carotene los ntawm cov khoom noj yog los noj lub zaub ntug hauv paus lossis taub dag tom qab ua noj, vim tias lawv muaj ntau dua ntawm kev siv bioavailability, tau zoo dua nqus thiab ntau dua.

2. Lycopene

Lycopene yog carotenoid kuj muaj cov antioxidant kev ua, lub luag haujlwm rau liab xim ntawm cov khoom noj. Cov khoom no tseem tiv thaiv tiv thaiv UV-educed erythema thiab txo cov enzymes uas cuam tshuam collagen, elastin thiab mitochondrial DNA, pab txhawb kev saib xyuas ntawm daim tawv nqaij noj qab haus huv thiab ncua kev laus.

Ntxiv rau, nws tseem yuav pab tiv thaiv qee hom mob qog noj ntshav thiab txhim kho kev ua haujlwm vascular, yog li tiv thaiv kev txhim kho ntawm cov kab mob plawv. Xav paub ntau ntxiv txog cov txiaj ntsig ntawm lycopene.

Lycopene zaub mov

Qee cov khoom noj uas muaj cov lycopene yog txiv lws suav, liab liab, txiv ntaub ntoo, txiv lws suav thiab seaweed.

Kev ua cua sov ntawm qee cov zaub mov no txhim kho lawv qhov nqus. Tsis tas li ntawd, nyob rau hauv rooj plaub ntawm txiv lws suav, yog tias nws ua tiav los ntawm tshav kub thiab ntxiv roj, xws li txiv roj roj, piv txwv li, nws txoj kev nqus tuaj yeem nce ntxiv li 2 txog 3 zaug, piv rau kua txiv lws suav tshiab.

3. Lutein thiab Zeaxanthin

Lutein thiab zeaxanthin yog carotenoids tam sim no muaj kev nplua mias hauv retina, hauv qhov muag, tiv thaiv nws los ntawm cov duab-oxidative kev puas tsuaj thiab tiv thaiv kev txhim kho ntawm cov teeb meem kev pom. Cov carotenoids muaj txiaj ntsig zoo hauv kev tiv thaiv thiab ua kom cov kab mob macular degeneration los ntawm kev laus, uas yog qhov ua kom pom kev tsis zoo ntawm cov neeg laus dua 65 xyoo.

Ntxiv rau, lawv kuj tseem pab txhawb nqa qee hom mob qog noj ntshav. Saib lwm cov txiaj ntsig ntawm zeaxanthin.

Cov khoom noj muaj lutein thiab zeaxanthin

Qee cov khoom noj muaj nyob rau hauv lutein thiab zeaxanthin yog zaub basil, zaub ntsuab, zaub txhwb qaib, kale, taum pauv, zaub paj ntsuab thiab pob kws. Xav paub ntau ntxiv txog lutein.