1 - Lycopene ke Hobane'ng ha ke e Hloka?
Lycopene ke limela tse nang le limela tse fanang ka lijo tse kang tamati, morara oa litholoana le mahapu tsa mebala e khubelu le e pinki. Ke mofuta o pholileng. Empa ho molemo le ho feta ke hore lycopene ke metsoako ea antioxidant e ka loantšang lits'enyeho tse feteletseng ho lisele tsa 'mele oa hau' me mohlomong ho thusa ho fokotsa kotsi ea mafu a itseng.
Li-Lycopene ke karolo ea lelapa la carotenoid, e leng sehlopha sa metsoako e amanang le vithamine A. Lintho tse ling tsa bohlokoa tsa carotenoids li akarelletsa li-alpha-carotene, beta-carotene , beta-cryptoxanthin, lutein, zeaxanthin le lycopene.
Liphuputso tse fapa-fapaneng li bontšitse hore ho ja lijo tse nang le lijo tse nang le lycopene ho amana le kotsi e fokotsehileng ea kankere, lefu la pelo, le mathata a mahlo a amanang le lilemo tse kang macular degeneration. Empa, ke batla ho hlaka-ke nahana hore ke habohlokoa ho tseba hore liphuputso tsena li thehiloe ka ho shebella le eseng liteko tsa kliniki. Kahoo ho ka etsahala hore ntho e 'ngoe ntle le lycopene ke ka lebaka la melemo. Lijo tse phahameng tsa lycopene li atisa ho ba le vithamine C e ngata, folate le potassium.
Hape ke ka lebaka leo ke nahanang hore ke habohlokoa ho fumana lycopene ea hau lijong ho e-na le lipilisi. Ha e le hantle, o ka fumana li-lycopene tse ngata ho tsoa lithong tse ling tsa phepo, empa joale u hloloheloa ke limatlafatsi tsohle tse eketsehileng.
Flip ka setšoantšo sa li-slideshow ho bona mekhoa e mehlano e monate ea ho fumana li-lycopene tse ngata lijong tsa hau letsatsi ka leng.
2 - Sauce ea Spaghetti
Lijo tse ncha li atlehile bakeng sa bophelo bo botle ba hau. Empa, ha ho tluoa tabeng ea lycopene, u phela hantle le lijo tse sebelisitsoeng - ha e le hantle li kenngoa hantle ho tloha litamati tse phehiloeng kapa tse nkiloeng.
Moea oa spaghetti (kapa moriana ofe kapa ofe o bofubelu o entsoeng ka tomate) o ruile ka lycopene le li-vithamine tse ling le liminerale. Leka ho etsa moriana oa spaghetti kapa ho sheba lihlahisoa tse fokolang tsa sodium le tse entsoeng ka lisebelisoa tse phelisang hantle, joaloka Sauce Organic Spaghetti Sauce. Etsa lijo tse phetseng hantle ka ho sebeletsa pasta e feletseng ea lijo-thollo le salate ea serapeng ka lehlakore.
3 - lero la tamati
Ho noa lero la tamati e le seno ke tsela e 'ngoe e monate ea ho fumana lycopene. Senoelo se seng sa lero la tomate se na le lycopene, e na le lik'hilojule tse fokolang hape e na le vithamine A e ngata le vithamine ea C. Batla lihlahisoa tse kang RW Knudsen Sefate sa Veggie haholo - se na le manyolo le tlaase ho sodium ho feta lihlahisoa tse ling tsa mabenkele. Kenya lesela kapa tse peli tsa meroho e khubelu ea pepere bakeng sa li-zing tse ling tse eketsehileng.
4 - Karolo e kholo ea mahapu
Nka mahepu 'me ue khaole likotoana tse' maloa. U tla fumana lycopene hanyane ho hong le ho hong. Watermelon hape e na le mohloli o monate oa potasiamo, vithamine C le vithamine A. Hona ho na le lik'hilojule tse tlaase. Watermelone e ka sebeletsa e le mong kapa bakeng sa salate e babatsehang.
5 - Salsa
Ho sebelisa salsa e le ho pata kapa ho roala ke tsela e 'ngoe e kholo ea ho fumana li-lycopene tse ngata. Etsa salsa ea hao kapa u reke salsa e loketseng ho sebeletsa salsa e kang Muir Glen Organic Salsa. Ke lijo tse nang le mekhoa e metle - salsa ke ea tlhaho le li-chips tsa tortilla tse baketsoeng, empa hape li rata haholo ka mahe , kapa ka holim'a litapole.
6 - Palesa ea litholoana tsa palema kapa Pink ea litholoana tsa morara oa litholoana
Lipalesa tsa litholoana tsa palema ha li na li-lycopene tse ngata joaloka lijo tse ling tse slide, empa e ntse e le mohloli o motle. Lipalesa tsa litholoana tsa palema li boetse li na le lik'hilojule 'me ke mohloli o monate oa livithamine A le C. U ka boela ua thabela lero la litholoana tsa litholoana tsa morara hore u fumane li-lycopene lijong tsa hau, feela u shebele tsoekere efe kapa efe.
Lisebelisoa:
Mokhatlo oa Kankere oa Amerika. "Lycopene." http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/dietandnutrition/socopene
Meriana ea Tlhaho. "Lycopene." https://helenabelle.therapeuticresearch.com/
Lefapha la Temo la United States Lefapha la Lipatlisiso tsa Temo, National Nutrient Database bakeng sa Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search