ILocopene ikhona kwiziqhamo ezininzi kunye nemifuno, kunye neetumato kunye neemveliso zetumato ezigayiweyo ziphakathi kwemithombo etyebileyo. Olu hlaziyo lugxininisa amaxwebhu enzululwazi e-lycopene njenge-arhente yonyango. I-Lycopene inokunciphisa izifo ezingapheliyo ezifana nomhlaza kunye nesifo senhliziyo. I-Lycopene ikwafunyanwe isebenzayo kunyango lwezifo zamehlo, ukungazali kwamadoda, ukudumba, kunye ne-osteoporosis.

Iziseko zeLycopene

ILocopene (ibizwa ngokuba yi-LIE-co-peen) sisondlo sosapho lwe-carotenoid (apho unokufumana khona ilutein, i-zeaxanthin kunye nezinye ezininzi) esifumaneka ngokwendalo kwezinye izityalo. I-Lycopene inika i-pigment enika umbala obomvu kunye nopinki kwaye iyaziwa ngokuba neempawu ze-antioxidant. Ngokuqhelekileyo inxulumene neetumato kunye neemveliso zetamatato, eziyimithombo ecebileyo ye-lycopene.

 

 

Ziziphi iiNzuzo zeLycopene?

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

Impembelelo yeAntioxidant: I-Lycopene inokunciphisa uxinzelelo lwe-oxidative ngokulwa neeradicals zamahhala emzimbeni. Oku kunokunceda ukukhusela umonakalo weselula kunye nokuxhasa impilo yonke.

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

Impilo yamehlo: I-Lycopene yenye ye-carotenoids ekhusela impilo yamehlo. Inokunciphisa umngcipheko wokuguga okunxulumene nobudala kwiso kunye nokuxhasa impilo ebonakalayo.

Inkxaso yesixokelelwano samajoni omzimba: Iimpawu zayo ze-antioxidant zibonisa ukuba i-lycopene ine-immune system boosting effect. Oku kunokuxhasa umzimba ekukhuseleni kusulelo.

Ukunciphisa uMngcipheko woMhlaza: Olunye uphando lubonisa ukuba i-lycopene inokusebenza ngokukodwa ekunciphiseni umngcipheko weentlobo zomhlaza ezifana ne-prostate, imiphunga kunye nomhlaza wesisu.

I-Lycopene kunye neMpilo

I-LycopeneIndima ephambili kwimpilo yabantu njenge-antioxidant. Ii-Antioxidants zinciphisa umsebenzi weekhompawundi ezisebenzayo ezibizwa ngokuba zii-radicals zasimahla, ezidala uxinzelelo lwe-oxidative ngaphakathi emzimbeni wethu. Ngamanye amaxesha uxinzelelo lwe-oxidative lunokuba luncedo kumzimba wethu (njengaxa sifuna ukulungisa izicubu ezonakalisiweyo okanye ukulwa neeseli zomhlaza), kodwa xa isixa kunye nomsebenzi we-radicals wamahhala ugqithisa imiphumo yokukhusela ye-antioxidants, olu xinzelelo lwe-oxidative olungalawulwayo lunokudityaniswa nokuphuhlisa izifo ezingapheliyo ezifana neentlobo ezithile zomhlaza kunye nesifo senhliziyo. Iipropathi zeLycopene ze-antioxidant zinceda ukugcina ulungelelwaniso lomsebenzi we-radical wasimahla emzimbeni, onokuthi ukhuseleke 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

Igosa elicetyiswayo lokuthatha yonke imihla I-lycopene akusetwanga ngenxa yokuba khange kubekho uphando olwaneleyo kwiziphumo zalo zempilo. Ukutya ubuncinane i-12 mg ngosuku lwe-lycopene ibonise umphumo wokunciphisa uxinzelelo lwegazi kubantu abanoxinzelelo lwegazi oluphezulu. Ukuthathwa okwenyani kwe-lycopene kuninzi lwabantu baseMelika malunga ne-2 mg / ngosuku, okanye malunga nesixa kwi-½ indebe yeetumato zecherry, okuthetha ukuba uninzi lwethu kufuneka lujolise ekunyuseni ukutya kwethu okutyebileyo kwe-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.

ILocopene ithathwa njengekhuselekile kakhulu ekutyeni kwaye umngcipheko wokutya kakhulu ekutyeni uphantsi kakhulu. I-hyperpigmentation yesikhumba, apho ithoni yesikhumba somntu ibonakala ityheli okanye i-orenji, yenzeke kubantu abasebenzisa ubuninzi be-lycopene. Le meko - ngamanye amaxesha ibizwa ngokuba yi-lycopenemia - inokuguqulwa ngokulandela ukutya okuphantsi kwe-lycopene kwiiveki ezimbalwa.

 

 

Imithombo yokutya yeLycopene

ILocopene ifumaneka kwiziqhamo ezinombala obomvu nopinki ezifana neetumato, ivatala, iigrapefruits ezipinki, igwava kunye nepapaya. Emantla Melika, uninzi lwe-lycopene yokutya luvela kwiimveliso zetumato ezifana neketchup, ijusi yetamatato, isosi okanye intlama. Iitumato ezomiswe ngelanga, eziye zaphelelwa ngamanzi emzimbeni ukuze zisuse isiqulatho samanzi, yenye yezona zinto zixineneyo ekutyeni kwe-lycopene. Ukupheka iitumato, okwenziwa xa kusenziwa ijusi yetumata, intlama kunye neketchup, yenza i-lycopene ibe lula ukuba imizimba yethu ifunxe xa ithelekiswa ne-lycopene efumaneka kwiitumato ezikrwada. I-Carotenoids efana ne-lycopene i-fat-soluble, nto leyo ethetha ukuba ifunxa kakuhle xa ityiwe nohlobo oluthile lwamafutha, njengeoli 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

ILocopene yi-antioxidant enamandla enokukhusela kwaye ilungise umzimba kumonakalo owenziwe zizifo ezininzi. Unokufumana into eninzi ekutyeni kwakho ngokutya iitumato, ivatala, kunye nezinye iziqhamo eziqhelekileyo kunye nemifuno. Enye yeendlela ezilungileyo zokuqinisekisa ukuba umzimba wakho ufunxa eyona nto iphezulu ye-lycopene kukongeza ubushushu kunye namafutha anempilo kwiitumato, ezifana nokwenza i-tomato sauce yasekhaya yepasta. Utshintsho kwiimolekyuli ze-lycopene oku kubangela (ukusuka kumgca ukuya kugobe) akunakufumaneka kwisosi yepasta eveliswa ngokurhweba.

Ucaphulo

Abushita AA et al. "Utshintsho kwi-carotenoids kunye neevithamini ze-antioxidant kwi-tomato njengomsebenzi wezinto ezahlukeneyo kunye nezobuchwepheshe." J Agric Ukutya Chem., 2000, https://pubmed.ncbi.nlm.nih.gov/10888501/

Fraser GE et al. "Ukusetyenziswa kwetamatato kunye nokutya kwe-lycopene njengezibikezelo zesiganeko somhlaza wesifo seprotate: i-Adventist Health Study-2." Umhlaza Ubangela Ulawulo, Epreli 2020, https://pubmed.ncbi.nlm.nih.gov/32100191/

Gärtner C et al. "I-Lycopene ifumaneka kakhulu kwintlama yetamatato kuneetumato ezintsha." NdinguJ Clin Nutr., Julayi 1997, https://pubmed.ncbi.nlm.nih.gov/9209178/

Hirsh, uSteven P et al. "IiNzuzo zokuzivavanya ngokuqulunqwa kweMpilo ye-Prostate kwi-Nocturia kuMadoda aPheleleyo aneempawu zephecana elisezantsi lokuchama: iSifundo seLeyibhile evulekileyo." Inkqubela phambili yehlabathi kwezempilo kunye namayeza, Novemba2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7705803/

Imran, Muhammad et al. "I-Lycopene njenge-Antioxidant yeNdalo esetyenziselwa ukuthintela ukuphazamiseka kweMpilo yabantu." Antioxidants, Agasti 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7464847/