I-Lycopene ikhona kwiziqhamo nemifuno emininzi, iitumato kunye neemveliso zetamatato ezicutshungulwayo ziphakathi kwezona mithombo ityebileyo. Olu phononongo lubonisa uxwebhu lwesayensi lwe-lycopene njengeyeza lokunyanga. I-Lycopene inokunciphisa izifo ezingapheliyo ezifana nomhlaza kunye nesifo sentliziyo. I-Lycopene ikwafunyenwe iyasebenza kunyango lwezifo zamehlo, ukungazali kwamadoda, ukudumba, kunye ne-osteoporosis.

Iziseko zeLycopene

ILycopene (ebizwa ngokuba yiLIE-co-peen) sisondlo esikusapho lwe-carotenoid (apho ungafumana khona i-lutein, i-zeaxanthin kunye nezinye ezininzi) esifumaneka ngokwendalo kwezinye izityalo. ILycopene inika umbala onika iziqhamo ezibomvu nezipinki umbala wazo kwaye yaziwa ngokuba neempawu ze-antioxidant. Ixhaphake kakhulu kwiitamati kunye neemveliso zetamatato, eziyimithombo etyebileyo ye-lycopene.

 

 

Ziziphi iiNzuzo zeLycopene?

 

I-Lycopene yaziwa njenge-antioxidant enamandla kwaye inokubonelela ngeenzuzo ezininzi zempilo emzimbeni. Ezinye iingenelo ezibalulekileyo ze-lycopene:

Isiphumo se-Antioxidant: I-Lycopene inokunciphisa uxinzelelo lwe-oxidative ngokulwa nee-free radicals emzimbeni. Oku kunokunceda ukuthintela umonakalo weeseli kunye nokuxhasa impilo iyonke.

Impilo yeNtliziyo neMithambo: Ukutya i-lycopene rhoqo kunokuchaphazela impilo yentliziyo. Inamandla okulawula uxinzelelo lwegazi nokulawula amanqanaba e-cholesterol.

Impilo Yamehlo: I-Lycopene yenye yee-carotenoids ezikhusela impilo yamehlo. Inganciphisa umngcipheko wokuwohloka okunxulumene nokwaluphala kweliso kwaye ixhase impilo yokubona.

Inkxaso yeNkqubo yoKhuseleko loMzimba: Iimpawu zayo ze-antioxidant zibonisa ukuba i-lycopene inomphumo wokukhulisa inkqubo yokuzikhusela komzimba. Oku kunokuxhasa umzimba ekukhuseleni kwiintsholongwane.

Ukunciphisa Umngcipheko Womhlaza: Olunye uphando lubonisa ukuba i-lycopene inokuba luncedo kakhulu ekunciphiseni umngcipheko weentlobo zomhlaza ezifana nomhlaza we-prostate, imiphunga kunye nomhlaza wesisu.

I-Lycopene kunye neMpilo

Indima ephambili yeLycopene kwimpilo yabantu yi-antioxidant. Ii-antioxidants zithintela umsebenzi weekhompawundi ezisabelayo ezibizwa ngokuba zii-free radicals, ezidala uxinzelelo lwe-oxidative emzimbeni wethu. Ngamanye amaxesha uxinzelelo lwe-oxidative lunokuba luncedo emizimbeni yethu (njengaxa kufuneka silungise izicubu ezonakeleyo okanye silwe neeseli zomhlaza), kodwa xa ubungakanani kunye nomsebenzi wee-free radicals ugqitha iziphumo zokukhusela zee-antioxidants, olu xinzelelo lwe-oxidative olungalawulwayo lunokunxulunyaniswa nokukhula kwezifo ezingapheliyo ezifana neentlobo ezithile zomhlaza kunye nesifo sentliziyo. Iimpawu ze-antioxidant zeLycopene zinceda ukugcina ibhalansi yomsebenzi we-free radicals emzimbeni, onokuba sikhusela kwezinye zezi meko.

Obona bungqina bunamandla benzuzo ye-lycopene kwimpilo inxulumene nesiphumo sayo sokunciphisa uxinzelelo lwegazi. Ukusebenzisa ngaphezu kwe-12 milligrams (mg) ye-lycopene ngosuku kuye kwaboniswa ukunciphisa uxinzelelo lwegazi, ngakumbi kubantu abanoxinzelelo lwegazi oluphezulu.

Olunye uphononongo lokuqwalasela lubonise unxulumano phakathi kokutya okutyebileyo kwi-lycopene kunye nokunciphisa umngcipheko wezinye iintlobo zomhlaza, kubandakanya ibele, idlala lengqula kunye nomhlaza wemiphunga. Nangona kunjalo, uphando aluhambelani kule mimandla kwaye izilingo ezilawulwa ngokungahleliwe azizange zibonise inzuzo ehambelanayo yokutya i-lycopene ekudleni okanye izongezo zokukhusela umhlaza okanye unyango.

Nangona uphando lulinganiselwe, i-lycopene ibonisa isithembiso sokukhusela kwimiphumo eyingozi yokutshiswa lilanga eluswini lwethu. Nangona kunjalo, ayithathi indawo ye-sunscreen, ekufuneka isetyenziswe nokuba umntu utya ukutya okutyebileyo kwe-lycopene.

 

Ungeniso olucetyiswayo

Akukamiselwanga mfuneko yokuba umntu athathe i-lycopene imihla ngemihla kuba akukho phando lwaneleyo malunga nemiphumo yayo kwimpilo. Ukutya ubuncinci i-12 mg ngosuku ye-lycopene kubonakalise impembelelo yokunciphisa uxinzelelo lwegazi kubantu abanoxinzelelo lwegazi oluphezulu. Ukutya i-lycopene ngokwenene kubantu abaninzi baseMelika kumalunga ne-2 mg ngosuku, okanye malunga nobungakanani obukwi-½ indebe yeetumato zecherry, oko kuthetha ukuba uninzi lwethu kufuneka sijolise ekwandiseni ukutya okutyebileyo kwi-lycopene.

Igunya loKhuseleko loKutya laseYurophu liye laseka ukutya okwamkelekileyo kwansuku zonke kwe-0.5 mg lycopene / kilogram ubunzima bomzimba ngosuku ukusuka kuyo yonke imithombo, kubandakanywa ukutya kunye nezongezelelo. Iintlobo ezininzi ze-lycopene, kubandakanywa izicatshulwa kunye ne-lycopene eveliswa ngokwenziwa, zibonwa ngokubanzi njengekhuselekile (GRAS) nguLawulo lokuTya kunye neDrugs. Oku kuthetha ukuba abavelisi bokutya banokuzisebenzisa njengezongezo.

I-Lycopene ithathwa njengekhuselekileyo kakhulu ukuyitya kwaye umngcipheko wokutya kakhulu ekutyeni uphantsi kakhulu. Ukuphakama kombala wesikhumba, apho umbala wolusu lomntu ubonakala utyheli okanye u-orenji, kuye kwenzeka kubantu abatye i-lycopene eninzi. Le meko - ngamanye amaxesha ebizwa ngokuba yi-lycopenemia - inokuguqulwa ngokulandela ukutya okune-lycopene encinci kangangeeveki ezimbalwa.

 

 

Imithombo yokutya yeLycopene

 

I-Lycopene ifumaneka kwiziqhamo ezinombala obomvu nopinki ezifana neetumato, i-watermelon, iigrapefruit ezipinki, i-guava kunye ne-papaya. EMantla Melika, uninzi lwe-lycopene yokutya luvela kwiimveliso zetamatato ezifana ne-ketchup, ijusi yetumato, isosi okanye i-paste. Iitumato ezomisiweyo elangeni, eziye zaphelelwa ngamanzi ukuze kususwe amanzi azo, zezinye zezona mithombo yokutya i-lycopene ixineneyo. Ukupheka iitumato, okwenziwa xa kusenziwa ijusi yetumato, i-paste kunye ne-ketchup, kwenza i-lycopene ibe lula kwimizimba yethu ukufunxa xa kuthelekiswa ne-lycopene efumaneka kwiitumato eziluhlaza. Ii-carotenoids ezifana ne-lycopene ziyanyibilika kumafutha, oko kuthetha ukuba zifunxwa ngcono xa zityiwa nohlobo oluthile lwamafutha, njengeoyile yomnquma okanye ibhotolo.

I-Lycopene ivunywe yi-FDA ukuba isetyenziswe njengesongezo ekutyeni nakwiziselo. Inokufunyanwa kwakhona kwifom egxininisiweyo kunye neyodwa kwizongezo zokutya. Nangona kunjalo, izongezo ze-lycopene akufanele zisetyenziswe kubantu abathatha i-blood thinners okanye amayeza okunciphisa uxinzelelo lwegazi kuba i-lycopene inokutshintsha ukusebenza kwabo. Abasetyhini abakhulelweyo kufuneka bakuphephe ukusebenzisa izongezelelo ze-lycopene kuba kuphononongo olunye, ukuzithatha kwakunxulunyaniswa nokusebenza kwangaphambi kwexesha kunye nobunzima bokuzalwa obuphantsi. Ukusebenzisa i-lycopene ekutyeni, nangona kunjalo, kucingelwa ukuba kukhuselekile kwiqela ngalinye kula maqela abantu.

ukutya	Uhlobo lo kukhonza	Umxholo weLycopene (mg)
I-tomato puree enkonkxiweyo	Yekhamera ye1	54.4
Utamatisi omisiwe ngelanga	Yekhamera ye1	24.8
Ijusi yetamatisi	Yekhamera ye1	22.0
guava	1 indebe, iityhubhu	8.59
Ujodo	1 ikomityi, diced	6.89
Itumato ebomvu, eluhlaza	1 indebe, inqunyulwe	4.63
Unamathisele utamatisi	I-1 isipuni	4.60
I-pink kunye ne-grapefruit ebomvu	1 indebe, amacandelo	3.26
Ipapaya	1 indebe, iityhubhu	2.65
isoso	I-1 isipuni	2.05

* Ulwazi oluvela kwi-USDA yeDatha yoKuqulunqwa kokutya

isiphelo

I-Lycopene yi-antioxidant enamandla enokukhusela nokulungisa umzimba kumonakalo obangelwa zizifo ezininzi. Ungayifumana eninzi ekutyeni kwakho ngokutya iitumato, i-watermelon, kunye nezinye iziqhamo kunye nemifuno eqhelekileyo. Enye yezona ndlela zibalaseleyo zokuqinisekisa ukuba umzimba wakho ufunxa umxholo ophezulu we-lycopene kukongeza ubushushu kunye namafutha asempilweni kwiitumato, njengokwenza isosi yetumato eyenziwe ekhaya kwipasta. Utshintsho kwiimolekyuli ze-lycopene ezibangelwa yile nto (ukusuka kwi-linear ukuya kwi-bent) alufumaneki rhoqo kwisosi yepasta ethengiswayo.

Ucaphulo

U-Abushita AA nabanye. “Utshintsho kwi-carotenoids kunye neevithamini ze-antioxidant kwitamatisi ngenxa yezinto ezahlukeneyo kunye nezobuchwepheshe.” J Agric Food Chem ., 2000, https://pubmed.ncbi.nlm.nih.gov/10888501/

UFraser GE nabanye. “Ukutyiwa kwetamatisi kunye nokutya i-lycopene njengezinto ezibonisa ukuba kukho umhlaza weprostate: i-Adventist Health Study-2.” Ulawulo lweeMpembelelo zoMhlaza , ngo-Epreli 2020, https://pubmed.ncbi.nlm.nih.gov/32100191/

UGärtner C nabanye. “I-Lycopene ifumaneka ngakumbi kwi-tomato paste kunee-fresh tomato.” Am J Clin Nutr ., Julayi 1997, https://pubmed.ncbi.nlm.nih.gov/9209178/

Hirsh, Steven P et al. “Iingenelo zokuzivavanya zeProstate Health Formulation kwiNocturia kumadoda aphilileyo aneempawu ezincinci zendlela yomchamo esezantsi: Uphononongo oluvulekileyo lweleyibhile.” Inkqubela phambili kwihlabathi liphela kwimpilo namayeza , ngoNovemba 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7705803/

U-Imran, uMuhammad nabanye. “I-Lycopene njenge-Antioxidant yendalo esetyenziselwa ukuthintela iingxaki zempilo yoluntu.” Ii-Antioxidants , Agasti 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7464847/