Ngaba i-beta carotene ayilungile kuwe?

Beta carotenes yenye yezona carotenoids ezaziwa kakhulu, inika i-orenji edlamkileyo kunye nemibala ebomvu ekutyeni okufana neekherothi, ibhatata, kunye namathanga. Njengesandulela sevithamin A (retinol), i-beta carotene idlala indima ebalulekileyo ekugcineni umbono ophilileyo, ukuxhasa amajoni omzimba, kunye nokukhuthaza impilo yolusu.

I-Beta-carotene sisibala sendalo esifumaneka kwiziqhamo ezininzi ezimibalabala nemifuno. Ngezinto ezifanayo ezifana ne-alpha-carotene, i-lutein, i-zeaxanthin okanye i-lycopene, yenza intsapho enkulu ye-carotenoids. Ii-pigments eziluncedo kakhulu kwizityalo: zifunxa amandla agqithisileyo kwi-chlorophyll ukuthintela ukuvela kweentlobo zeoksijini ezisebenzayo ezinokonakalisa igqabi.

Kodwa njengezondlo ezininzi, umbuzo uvela: Ngaba i-beta carotene ayilunganga kuwe? Masicazulule ukuba ithini isayensi malunga nokhuseleko lwayo, iinzuzo, kunye neengozi ezinokubakho.

Yintoni iBeta Carotene?

Beta carotenes yi provitamin A carotenoid, oku kuthetha ukuba umzimba unokuwuguqula ube yivithamin A xa kuyimfuneko. Ngokungafaniyo ne-vitamin A (i-retinol), efumaneka kukutya okusekelwe kwizilwanyana njengesibindi kunye namaqanda, i-beta carotene ivela ikakhulu kwiziqhamo kunye nemifuno.

Ikwasetyenziswa ngokubanzi njenge:

• A I-arhente yombala yokutya yendalo (E160a) kwiziselo, ubisi, izinto ezibhakiweyo, kunye nezongezo.

• A yokutya ukuxhasa i-antioxidant kunye nokutya kwe-vitamin A.

Uninzi lwabantu luyakwazi ukufumana i-vitamin A eyaneleyo ngokutya kwabo - ngokwemvelo ikhona kwiziqhamo ezininzi, imifuno, amaqanda kunye nobisi, kwaye ifumaneka kwiisiriyeli zesidlo sakusasa. Ukusilela kwe-Vitamin A kunqabile e-US, ngokutsho kwamaZiko ezeMpilo eSizwe.

  

Ziziphi iingenelo ze-beta carotene?

Beta carotenes kunokuba yingenelo kwimpilo yethu ngeendlela ezininzi.

1. Umbono wempilo

I-Beta carotene ibalulekile ekugcineni umbono omhle, njengoko iguqulwa ibe yivithamin A, eyimfuneko ekusebenzeni kakuhle kweretina.

2. Ukhuseleko lwe-Antioxidant

I-Beta carotene isebenza njenge-antioxidant, inceda ekunciphiseni i-radicals yamahhala eyingozi emzimbeni, enokunciphisa ingozi yezifo ezingapheliyo, kuquka nezo zihlobene nentliziyo, itsho ingcali.

3. Inkxaso yenkqubo yamajoni omzimba

IBeta carotene inegalelo kukhuselo lomzimba oluluqilima, olufunekayo ukomeleza ukhuseleko lwemizimba yethu kwizifo nakwizifo.

4. Umsebenzi wokuqonda

Kuphando luka-2023 olupapashwe kwijenali yeSayensi yeNzululwazi, izazinzulu zafunda indima ye-beta carotene ekusebenzeni kwengqondo, nokuba yodwa okanye kudityaniswe nezinto ezahlukeneyo zokutya. Kwafunyaniswa ukuba indibaniselwano ye-beta carotene enezondlo ezineempawu eziphezulu ze-antioxidant ezifana ne-vitamin C kunye ne-E, kunye ne-zinc ishiye impembelelo ekusebenzeni kwengqondo, okubandakanya ukufunda, ulwimi, imemori kunye nokunye.

5. Impilo yolusu

Ngelixa i-sunscreen iyimfuneko xa isiza kwindlela yakho yokunyamekela ulusu, i-beta carotene inokukhusela kumonakalo we-UV, ukunciphisa umngcipheko wokutshiswa lilanga. Isenokunika ulusu lwakho ukukhanya okusempilweni kwangaphakathi, into esiyifunayo sonke.

 

Ngaba iBeta Carotene ayilunganga kuwe? Imbono yoKhuseleko

 

1. UKhuseleko ngokubanzi

Kubantu abaninzi abasempilweni, ukutya beta-carotene ukusuka ekutyeni kukhuselekile kwaye kunenzuzo. Umzimba ulawula ukuguqulwa kwi-vitamin A, ukuthintela ukutya okugqithisileyo kwimithombo yokutya yendalo.

2. I-Carotenodermia (Ukuguqulwa koLusu)

Enye yezona ziphumo zixhaphakileyo zokuthatha i-beta-carotene kakhulu (ehlala isuka kwizongezo okanye ukutya okuphezulu kakhulu) iqeqeshana. Le meko ingenabungozi ibangela ukuba ulusu, ngakumbi iintende neenyawo, luvelise i-yellow-orange tint. Ngokuqhelekileyo iyasombulula xa ukuthathwa kuncitshisiwe.

3. Abatshayayo kunye nezongezo zedosi ephezulu

Kulapho i-beta carotene inokuba yingozi kuwe.

• Izifundo ezinkulu (i-ATBC Study kunye ne-CARET Trial) yafumanisa ukuba i-dose ephezulu ye-beta carotene izongezelelo (20-30 mg / ngosuku) yandisa ingozi yomhlaza wemiphunga kubantu abatshayayo kunye nabasebenzi be-asbestos.

• Indlela echanekileyo isaxoxwa ngayo, kodwa inokudityaniswa nendlela i-carotenoids edibana ngayo noxinzelelo lwe-oxidative kwizicubu zemiphunga ezisengozini.

Ngenxa yoku, abantu abatshayayo kunye nabakade betshaya kakhulu kufuneka baphephe idosi ephezulu ye-beta carotene izongezo.

4. Ukuqwalaselwa kokukhulelwa

• Beta carotenes ukusuka kwimithombo yokutya ikhuselekile ngexesha lokukhulelwa, ngokungafaniyo ne-vitamin A esele yenziwe ngaphambili, enokubangela ukukhubazeka kokuzalwa kumanqanaba aphezulu.

• Nangona kunjalo, ukongezwa okugqithisileyo kufuneka kusafuneka kugwenywe ngaphandle kokuba kumiselwe.

5. Ukusebenzisana naMayeza

Iidosi eziphezulu zinokuphazamisana namayeza athile (umzekelo, iziyobisi zokunciphisa i-cholesterol, unyango lwe-retinoid). Soloko udibana nomboneleli wezempilo phambi kokudibanisa izongezo.​​​​​​​

Ingakanani iBeta Carotene eKhuselekileyo?

Akukho mda uphezulu osemthethweni we beta-carotene ukungenisa ekutyeni. Nangona kunjalo, kwizongezelelo:

• Iidosi eziqhelekileyo: 3-6 mg ngosuku.

• Amanani aphezulu (20-30 mg yonke imihla): Inxulunyaniswe nomngcipheko womhlaza wemiphunga kubantu abatshayayo.

• Uluhlu olukhuselekileyo kubantu abadala abaninzi: Ngaphantsi kwe-15 mg ngosuku, ngakumbi xa kuthathwa ngokumodareyitha kwaye kunye nokutya okutyebileyo kwiziqhamo kunye nemifuno.

isiphelo.

Ukuqukumbela, i-beta carotene ayi "mbi" kuwe xa isetyenziswe ngokufanelekileyo.  I-Beta-carotene liqabane elixabisekileyo lomzimba. Emva kokufunda eli nqaku, ngoku unokulidibanisa ngokukhuselekileyo kubomi bakho bemihla ngemihla ukuze ungenelwe kwiingenelo zalo ezininzi, enoba ngokuthanda ukutya okutyebileyo kwimifuno neziqhamo ezimibalabala okanye ngokukhetha izongezo zokutya ezisemgangathweni. Njengezondlo ezininzi, isitshixo silele ekulinganiseni kunye nomthombo-beka phambili ukutya okupheleleyo, kwaye usebenzise izongezo ngobulumko.