Cov khoom noj no yog tshuaj tiv thaiv

Cov khoom noj no yog tshuaj tiv thaiv

Nutritionists yeej ib txwm qhia noj ntau yam xim ntawm cov zaub mov uas muaj cov as-ham. Tau kawg, cov zaub mov tau txais lawv cov xim los ntawm cov tebchaw uas ua raws li cov tshuaj antioxidants xws li polyphenols thiab flavonoids, ntxiv rau ib qho ntawm cov xim tseem ceeb uas yuav tsum paub txog yog carotenoids, uas yog fat-soluble daj, txiv kab ntxwv lossis liab pigments pom hauv txiv hmab txiv ntoo thiab zaub. uas ua raws li cov muaj zog antioxidants thiab cov tshuaj tiv thaiv kab mob hauv tib neeg lub cev, raws li tsab ntawv ceeb toom luam tawm los ntawm Well + Good.

Kab mob plawv thiab mob qog noj ntshav

Lycopene yog ib daim ntawv ntawm cov carotenoid, uas muab qee cov txiv hmab txiv ntoo thiab zaub lawv cov xim liab rau ci liab, xws li txiv lws suav thiab txiv kab ntxwv. "Lycopene yog ib qho antioxidant uas tau txuas rau kev txhim kho ntshav siab, mob plawv, txo cov roj cholesterol, thiab tawm tsam ntau yam mob qog noj ntshav," hais tias Laura Io kws noj zaub mov. Kab mob plawv thiab mob qog noj ntshav yog qhov ua rau tuag taus, thiab koom nrog cov khoom noj uas muaj lycopene muaj peev xwm tiv thaiv kab mob. Raws li Ayo, yim txog 21 milligrams lycopene ib hnub twg yog qhov zoo rau cov txiaj ntsig zoo.

Cov txiaj ntsig Lycopene

Thaum lub sij hawm cov txheej txheem metabolism, peb lub cev ib txwm tsim tsis ruaj tsis khov molecules hu ua dawb radicals. "Thaum cov dawb radicals tsim nyob rau hauv lub cev, lawv tuaj yeem ua rau cov cell puas," Ayo piav qhia. Yog li los ntawm kev noj cov zaub mov uas muaj lycopene, nws pab tua cov dawb radicals thiab tiv thaiv kev puas tsuaj ntxiv rau cov hlwb noj qab haus huv, "yog li kev tawm tsam cov tsos mob ntawm kev mob ntev uas cuam tshuam nrog kev noj qab haus huv mus ntev, xws li kab mob plawv thiab Alzheimer's disease.

txiv hmab txiv ntoo thiab zaub

Cov txiv hmab txiv ntoo tshiab, cov kaus poom, thiab cov txiv hmab txiv ntoo qhuav tuaj yeem yog qhov zoo ntawm lycopene. "Txoj kev ua haujlwm sib txawv tuaj yeem txhim kho bioavailability ntawm lycopene hauv qee yam khoom noj los ntawm kev rhuav tshem cov phab ntsa ntawm tes, yog li txawm tias ib tus neeg tsis tuaj yeem nkag mus rau cov khoom tshiab, lwm cov kev xaiv yuav muab cov lycopene ntau dua li qhov kev xav," Ayo hais.

Cov khoom noj uas muaj lycopene

Ayo pom zoo kom noj zaub mov tsis zoo nrog rau yim yam khoom noj uas yog qhov zoo ntawm lycopene, kom pom kev zoo ntawm cov as-ham:

1. txiv lws suav

Txiv lws suav thiab cov txiv lws suav ua tiav yog qhov zoo ntawm lycopene, tab sis kuj ceeb tias, cov txiv lws suav ua tiav muaj bioavailability ntau dua li txiv lws suav tshiab. Ayo hais tias noj 100 grams ntawm cov kev xaiv hauv qab no muaj cov lej hauv qab no ntawm lycopene:

• Txiv lws suav Sun-dried: 45.9 milligrams

Txiv lws suav puree: 21.8 milligrams

Txiv lws suav tshiab: 3.0 milligrams

• Cov txiv lws suav muab 2.7 milligrams.

2. qos yaj ywm

Cov qos yaj ywm qab zib tau paub tias yog qhov zoo tshaj plaws ntawm cov vitamin A, fiber ntau thiab glowing tawv nqaij, tab sis lawv kuj yog qhov zoo ntawm lycopene.

3. liab txiv kab ntxwv

Ib nrab ntawm ib tug txiv kab ntxwv muaj li ntawm ib milligram ntawm lycopene thiab kuj yog ib qhov zoo ntawm vitamin C.

4. Ntshav txiv kab ntxwv

Tsis zoo li txiv kab ntxwv li niaj zaus, ntshav txiv kab ntxwv muaj paj lossis citrus tsw thiab xim tsaus dua vim lawv cov ntsiab lus lycopene.

5. Txiv lws suav

Watermelons muaj ntau li ntau los yog ntau tshaj lycopene tshaj li txiv lws suav nyoos, nyob ntawm seb muaj ntau yam thiab loj hlob tej yam kev mob. Ib-thiab-ib-ib khob ntawm cov txiv lws suav muaj cuaj mus rau 13 milligrams ntawm lycopene.

6. Papaya

Noj papaya muab lub cev kom txaus ntawm lycopene, ntxiv rau kev txo cov plab zom mov thiab cem quav.

7. Qav

Txhua 100 grams ntawm guava muaj ntau tshaj tsib milligrams ntawm lycopene, nrog rau cov vitamins C, A thiab omega-3s.

8. kua txob liab

Cov kua txob liab muaj cov ntsiab lus dej ntawm 92%, thiab ntxiv rau vitamin C, nws yog nplua nuj nyob rau hauv lycopene. Nws yog ntau yam thiab tuaj yeem ntxiv rau yuav luag txhua lub tais.