Zakudya izi ndi anti-inflammatory

Zakudya izi ndi anti-inflammatory

Nutritionists nthawi zonse amalangiza kudya zakudya zokongola komanso zosiyanasiyana zokhala ndi michere yambiri. Zachidziwikire, zakudya zimapeza mtundu wawo kuchokera kuzinthu zomwe zimakhala ngati antioxidants monga ma polyphenols ndi flavonoids, kuphatikiza chimodzi mwazinthu zazikulu zamitundu zomwe muyenera kuzidziwa ndi carotenoids, zomwe zimakhala zosungunuka zachikasu, lalanje kapena zofiira zomwe zimapezeka mu zipatso ndi ndiwo zamasamba. zomwe zimakhala ngati ma antioxidants amphamvu komanso odana ndi kutupa mthupi la munthu, malinga ndi lipoti lofalitsidwa ndi Well + Good.

Matenda a mtima ndi khansa

Lycopene ndi mtundu wa carotenoid, womwe umapangitsa zipatso ndi ndiwo zamasamba kukhala zofiira mpaka zowala zapinki, monga tomato ndi mavwende. “Lycopene ndi mankhwala ophera antioxidant omwe agwirizanitsidwa ndi kuwongolera kuthamanga kwa magazi, thanzi la mtima, kuchepetsa mafuta m’thupi, ndi kulimbana ndi mitundu yosiyanasiyana ya khansa,” anatero katswiri wa za kadyedwe Laura Io. Matenda a mtima ndi khansa ndizomwe zimayambitsa imfa, ndipo kuphatikiza zakudya zamtundu wa lycopene kungakhale njira yopewera matenda.

Ubwino wa Lycopene

Panthawi ya metabolism, matupi athu mwachibadwa amapanga mamolekyu osakhazikika omwe amatchedwa ma free radicals. Ayo akufotokoza kuti: “Ma radical aulerewa akachuluka m’thupi, amatha kuwononga maselo. Chifukwa chake, podya zakudya zomwe zili ndi lycopene, zimathandiza kulimbana ndi ma free radicals ndikupewa kuwonongeka kwina kwa maselo athanzi, "potero amalimbana ndi zizindikiro za kutupa kosatha komwe kumakhudzana ndi zotsatira za thanzi lanthawi yayitali, monga matenda amtima ndi matenda a Alzheimer's.

zipatso ndi ndiwo zamasamba

Zipatso ndi ndiwo zamasamba zatsopano, zamzitini, ndi zouma zingakhale magwero amphamvu a lycopene. "Njira zosiyanasiyana zogwirira ntchito zimatha kupititsa patsogolo kupezeka kwa lycopene muzakudya zina mwa kuphwanya makoma a maselo, kotero ngakhale munthu sangathe kupeza zokolola zatsopano, zosankha zina zingapereke magwero apamwamba a lycopene kuposa momwe amaganizira," akutero Ayo.

Zakudya zokhala ndi lycopene

Ayo amalimbikitsa kudya mafuta athanzi opanda unsaturated pamodzi ndi zakudya zisanu ndi zitatu zomwe ndi magwero abwino a lycopene, kuti muzitha kuyamwa bwino zakudya:

1. phwetekere

Tomato ndi zinthu za phwetekere zokonzedwa ndizochokera ku lycopene, koma chodabwitsa n'chakuti, zinthu za phwetekere zokonzedwa zimakhala ndi bioavailability yapamwamba kuposa tomato watsopano. Ayo akuti kudya magalamu 100 azinthu zotsatirazi kumakhala ndi lycopene:

• Tomato wouma dzuwa: 45.9 milligrams

Tomato puree: 21.8 milligrams

Tomato watsopano: 3.0 milligrams

• Tomato wam'zitini amapereka 2.7 milligrams.

2. mbatata

Mbatata amadziwika kuti ndi gwero labwino kwambiri la vitamini A, ulusi komanso khungu lonyezimira, komanso ndi magwero abwino a lycopene.

3. Pinki mphesa

Theka la mphesa lili ndi pafupifupi milligram ya lycopene komanso ndi gwero lalikulu la vitamini C.

4. Malalanje a magazi

Mosiyana ndi malalanje wamba, malalanje amagazi amakhala ndi kukoma kwamaluwa kapena zipatso za citrus komanso mtundu wakuda chifukwa cha lycopene.

5. Chivwende

Mavwende ali ndi lycopene wochuluka kapena wochuluka kuposa tomato yaiwisi, kutengera mitundu ndi kukula kwake. Makapu amodzi ndi theka a chivwende ali ndi mamiligalamu asanu ndi anayi mpaka 13 a lycopene.

6. Papaya

Kudya mapapaya kumapangitsa thupi kukhala ndi lycopene yokwanira, kuwonjezera pa kuthetsa kusagaya m'mimba ndi kudzimbidwa.

7. Gwava

Pa magalamu 100 aliwonse a guava amakhala ndi ma milligrams opitilira asanu a lycopene, komanso mavitamini C, A ndi omega-3s.

8. Tsabola wofiira

Tsabola wofiira ali ndi madzi 92%, ndipo kuwonjezera pa vitamini C, ali wolemera mu lycopene. Ndizosunthika ndipo zitha kuwonjezeredwa pafupifupi mbale iliyonse.