Carotenoid ke lik'hemik'hale tsa tlhaho tsa lik'hemik'hale tse fumanehang boholo ba limela tsa limela, ho kopanyelletsa limela tse ngata tse mebala-bala tseo re li jang letsatsi le leng le le leng. Ha e le hantle, ha ho na carotenoid e le 'ngoe feela, ho na le limela tse fetang 500 tsa carotenoids ka kakaretso. Li-carotenoids li fana ka limela tse khubelu, tsa lehlabula kapa tse mosehla, 'me tse ling tsa li-carotenoids li ka ba le melemo ea bophelo bo botle ha re li ja.
Liphoofolo tse ling tse nang le liphoofolo li na le li-carotenoids, hape, tse kang mollusks, crustaceans le tlhapi. Liphoofolo tsena tsa leoatle ha li hlahise li-carotenoids, empa li ja haholo limela tse nang le algae kapa li ja libōpuoa tse ling tsa leoatle tse jeleng li-carotenoids tse ngata. Mahe a linotši a boetse a na le likarolo tse ngata tsa carotenoids, haholo-holo ha likhoho li fuoa lijo tse nang le carotenoid.
Mohlomong carotenoid e tummeng haholo ke beta-carotene, mohloli o ka sehloohong oa vithamine A ho limela. Empa ho na le li-carotenoids tse 'maloa tse fumanoeng li na le melemo ea bophelo bo botle, ho akarelletsa le lycopene, lutein, zeaxanthin, cryptoxanthin, alpha-carotene le astaxanthin. Bohle ba sebetsa e le li-antioxidants, 'me li etsahala feela hore li fumanoe lijong tse nang le phepo e nepahetseng haholo.
Beta-Carotene
Beta-carotene ke pigment e fumanehang ka bongata ka litholoana tsa lamunu le tsa mosehla le li-veggies. Ha u ja litholoana le meroho ena, 'mele oa hao o fetola beta-carotene ho vithamine A, e leng ea bohlokoa bakeng sa matla a' mele ea ho itšireletsa mafung, pono e tloaelehileng le letlalo le phetseng hantle.
Kahoo, beta-carotene e tsejoa e le provitamin A carotenoid.
Beta-carotene ke antioxidant , e bolelang hore e ka thusa ho sireletsa lisele tsa 'mele ea hao ho tsoa tšenyo e khōlō e tsoang linthong tse kang ts'ilafalo, ts'oaetso ea letsatsi le tsuba. E boetse e fumaneha e le tlatsetso ea lijo, empa ha e hlake haeba ho noa beta-carotene ke ntho e ntle.
Ho nka beta-carotene haholo ho amantsoe le kotsi e eketsehileng ea kankere ea matšoafo ho tsuba. Ka lehlakoreng le leng, methapo ea beta-carotene e ka thusa ho fokotsa tsoelo-pele ea mali e bakoang ke lilemo, ha e nkoa e le karolo ea mokhoa o itseng oa antioxidant (ho feta ka mor'a moo).
Likopi
Lycopene ke bofubelu bo bofubelu bo fumanoang haholo litamati, empa hape le li-apricot, mahapu le lipalesa tsa pinene. Liphuputso tse ling tsa pejana tsa lipatlisiso li amana le phekolo e phahameng ea lycopene ka kotsi e ka tlaase ea kankere ea tšoelesa ea prostate, empa ha e e-s'o bonoe lithutong tsa morao-rao, ka hona ha ho hlake hore ho fokotsa kotsi likolong tsa pele ho ne ho bakoa ke lycopene kapa ntho e 'ngoe. Likopiana li boetse li fumaneha ka foromo ea tlatsetso, empa ha ho na bopaki bo bongata bo ka thusang.
Lutein
Lutein ke e 'ngoe e' mala o mosehla o motala o motala oa orange o fumanoang meroho e tala e nang le makhasi a kang spinach le Kale, poone e mosehla, mahe a linotši, squash le lihoete. Lutein e tsepamisitsoe liphatsimong tsa mahlo a hao, kahoo ho nahanoa hore e molemo bakeng sa pono. Lutein e boetse ke e 'ngoe ea li-antioxidants tse bonahalang li le thuso e le tlatsetso. Phuputso e bitsoang Sehlopha sa Mahlo a Mahlo a Amanang le Lihlopha se sebelisang Ocuvite ea Twin Lab 'me e bontšitse hore motsoako oa zinc, vithamine C le E, beta-carotene, koporo le lutein li ka thusa ho fokotsa tsoelo-pele ea ho bolaoa ha macular.
Zeaxanthin
Hangata Zeaxanthin e arohanngoa le lutein, mohlomong hobane e boetse e tsepamisitsoe ho retina ea leihlo la hao. E boetse e fumanoa lijong tse tšoanang, tse nang le litekanyetso tse phahameng ka ho fetisisa tse lijong tsa Orange. Mahe a linotši, pelepele a lamunu, lero la lamunu le mango kaofela li phahame ka zeaxanthin.
Cryptoxanthin le Alpha Carotene
Cryptoxanthin e boetse e fumanoa ka litholoana tsa lehlabula le tse mosehla. Empa ho batla ho tšoana le beta-carotene ka hore e ka fetoloa vithamine A ha ho hlokahala.
Alpha-carotene e boetse ke provitamin A carotenoid, empa e nka alpha-carotene (kapa Cryptoxanthin) ka makhetlo a mabeli ho bapisoa le beta-carotene ho etsa vithamine A.
Alpha-carotene e ka 'na ea e-ba le melemo ea bophelo bo botle, empa hona joale lipatlisiso ha li bontše letho le ka fetisisang ho fetoloa ho vithamine Le ho khona ho fetoloa ho vithamine A.
Astaxanthin
Astaxanthin ke carotenoid e nang le mebala ea salmon e fumanehang ka saalmon, trout, shrimp le mefuta e meng ea algae. E ka 'na ea e-ba le matla a mangata a antioxidant le a khahlanong le ho ruruha, empa lipatlisiso e ntse e le mekhahlelo ea pele kahoo ha ho hlake hore na ho noa li-astaxanthin li tla etsa eng ho hang. Kahoo ho molemo ho fumana astaxanthin ea hao lijong. Salmon ke mohloli o motle ka ho fetisisa hobane o phahame ka ho fetisisa astaxanthin le omega-3 fatty acids.
Eketsa Koetliso ea Carotenoids
Tsela e molemo ka ho fetisisa ea ho fumana li-carotenoids tse ngata lijong tsa hau ke ho eketsa ho ja ha litholoana le meroho. Kaha li-carotenoids kaofela li qhibiliha ka mafura, u ka ntlafatsa monya oa carotenoids ka ho eketsa mafura a phetseng hantle lijong tsa hau. Mona ke likhopolo tse ling:
- Etsa salate e kholo e tala ka lihoete le litamati tse ngata tse nang le lithōle tse nang le oli ea mohloaare le asene.
- Etsa sapolein sa hao kapa khale ka oli ea mohloaare 'me u sebetse ka linate tse khethiloeng.
- Etsa litholoana smoothie ka blueberries, kare, banana le li-avocado.
- Li-cartots tse nang le likotoana tse nang le li-sliced tse ling tse nang le bohobe bo monate.
- Sebeletsa saalmon sebakeng sa nama e khubelu hang kapa habeli ka beke.
- Litapole tse halikiloeng 'me u li phahamise ka botoroana, letsoai le pepere.
Lijo tsa ho pheha le tsa ho pheha li ka eketsa mahlaseli a carotenoids. Ka mohlala, tomate e phahame ka lycopene, empa u tla fumana lycopene e ngata ha u ja peō ea tamati, sopho kapa lero.
Ka kopo hlokomela hore bongata ba li-carotenoids li fumaneha ha li ja lijo tse fetang li-counter. Hangata ba nkoa ba bolokehile, empa bua le ngaka pele u nka leha e le efe ea li-carotenoids e le li-supplement, haholo-holo haeba u na le maemo a bophelo bo botle. Ka kopo, bala litlhaku tsa litaelo ntle le haeba mofani oa hao oa tlhokomelo ea bophelo a u file litaelo tse fapaneng.
> Mehloli:
> Hussein G, Sankawa U, Goto H, Matsumoto K, Watanabe H. "Astaxanthin, carotenoid e nang le menyetla ea ho phela hantle le phepo e nepahetseng." J Nat Prod. 2006 Mar; 69 (3): 443-9.
> Maoka, T. "Carotenoids ka liphoofolo tsa leoatle." Lithethefatsi tsa Mar. 2011; 9 (2): 278-293.
> Setsi sa Boitsebiso ba Micronutrient. "Carotenoids." http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids.
> Mokhatlo oa Bongaka oa Maryland oa Maryland. "Beta-carotene." http://umm.edu/health/medical/altmed/supplement/betacarotene. E ntlafalitsoe ka 3/23/2015.