Carotenoid yog ib qho tshuaj lom neeg muaj feem xyuam uas pom muaj nyob rau hauv cov ntoo pigments, nrog rau ntau yam muaj tsob ntoo uas peb noj txhua hnub. Ua tau, tsis yog ib hom kab carotenoid, muaj ntau tshaj 500 cog carotenoids hauv tag nrho. Cov carotenoids muab cov xim liab, xim txiv kab ntxwv lossis daj tuaj rau cov nroj tsuag, thiab qee cov carotenoids yuav muaj kev noj qab haus huv rau peb thaum peb noj.
Qee cov khoom noj tsiaj muaj carotenoids, xws li mollusks, crustaceans, thiab ntses. Cov tsiaj nyeg marine tsis tsim carotenoids rau lawv tus kheej, tab sis lawv yog noj zaub mov ntau rau cov nroj tsuag uas muaj algae los yog lawv noj lwm cov hiav txwv creatures uas tau noj ntau carotenoids. Qe qe kuj muaj cov carotenoids tseem ceeb, tshwj xeeb tshaj yog thaum hens tau muab cov carotenoid-nplua nuj.
Tej zaum qhov zoo tshaj plaws-paub carotenoid yog beta-carotene, qhov pib qhov chaw ntawm vitamin A los ntawm cov nroj tsuag. Tab sis muaj ntau ntau hom carotenoids uas tau pom tias muaj txiaj ntsim zoo rau kev noj qab haus huv, xws li lycopene, lutein, zeaxanthin, cryptoxanthin, alpha-carotene thiab astaxanthin. Txhua tus ua haujlwm ua antioxidants, thiab lawv cia li tshwm sim hauv cov zaub mov zoo noj.
Beta-Carotene
Beta-carotene yog ib tug pigment pom nyob rau hauv loj nyiaj nyob rau hauv txiv kab ntxwv thiab daj txiv hmab txiv ntoo thiab veggies. Thaum koj noj cov txiv hmab txiv ntoo thiab zaub no, koj lub cev hloov beta-carotene mus rau vitamin A, uas yog qhov tseem ceeb rau lub cev tsis muaj zog, qhov tsis pom kev, thiab tawv nqaij.
Yog li, beta-carotene yog hu ua provitamin A carotenoid.
Beta-carotene yog antioxidant , uas txhais tau tias nws yuav pab tiv thaiv tau koj lub cev lub hlwb los ntawm dawb radical puas tsuaj los ntawm tej yam xws li cov pa phem, hnub raug, thiab haus luam yeeb. Nws kuj muaj li kev noj haus ntxiv, tab sis nws tsis tseeb yog tias noj cov tshuaj beta-carotene yog ib qho zoo tshaj plaws.
Noj ntau dhau beta-carotene tau txuas rau qhov kev pheej hmoo siab ntawm mob ntsws cancer hauv cov neeg haus luam yeeb. Ntawm qhov tod tes, cov tshuaj beta-carotene tuaj yeem pab kom qeeb tau qhov kev mob ntawm lub hnub nyoog txog kev ua rau lub cev, thaum noj raws li ib qho antioxidant formula (ntau tshaj qhov ntawd).
Lycopene
Lycopene yog ib qho reddish pigment pom feem ntau nyob rau hauv cov txiv lws suav, tab sis kuj qoob loo, watermelons, thiab liab txiv kab ntxwv qaub. Qee cov kev tshawb nrhiav yav dhau los muaj feem txuam nrog cov mob qog nqaij hlav cancer tsawg, tabsis nws tsis tau pom nyob tom qab kawm ntawv, yog li nws tsis meej yog tias qhov kev txo qis ntawm kev tshawb fawb yav dhau los yog vim lycopene lossis lwm yam. Lycopene kuj muaj nyob hauv daim ntawv ntxiv, tab sis tsis muaj ntau cov pov thawj rau kev pab.
Lutein
Lutein yog lwm hom daj rau txiv kab ntxwv carotenoid pom nyob rau hauv cov nplooj ntsuab tsaus ntsuab xws li zaub ntsuab thiab lwm yam, pob kws daj, qe qe, taub, thiab carrots. Lutein muaj concentrated nyob rau hauv retinas ntawm koj lub qhov muag, ces nws xav tias yuav lig rau lub zeem muag. Lutein kuj yog ib qho ntawm cov antioxidants uas tshwm sim los pab tau raws li qhov ntxiv. Kev tshawb nrhiav hu ua Age-Related Eye Disease txoj kev tshawb nrhiav Twin Lab's Ocuvite thiab pom tau hais tias kev sib xyaw ntawm zinc, vitamins C thiab E, beta-carotene, tooj liab, thiab lutein yuav pab qeeb qeeb ntawm cov tsos mob macular degeneration.
Zeaxanthin
Zeaxanthin feem ntau yog pab pawg hauv lutein, tej zaum vim nws tseem muaj concentrated nyob rau hauv retina ntawm koj lub qhov muag. Nws kuj muaj nyob rau hauv tib yam khoom noj, nrog rau ntau tshaj theem nyob hauv cov khoom noj txiv kab ntxwv. Qe qe, txiv kab ntxwv kua txob, kua txiv kab ntxwv, thiab txiv nkhaus taw yog txhua yam nyob hauv zeaxanthin.
Cryptoxanthin thiab Alpha Carotene
Cryptoxanthin kuj muaj nyob hauv txiv kab ntxwv thiab txiv hmab txiv ntoo thiab cov txiv veggies. Tab sis nws yog me ntsis zoo li beta-carotene nyob rau hauv tias nws yuav raug hloov mus rau vitamin A yog tias tsim nyog.
Alpha-carotene kuj yog ib qho provitamin A carotenoid, tab sis nws yuav siv li ob zaug ntau npaum li alpha-carotene (los yog cryptoxanthin) piv rau beta-carotene kom zoo npaum li cov vitamin A.
Alpha-carotene tej zaum yuav muaj cov txiaj ntsim kev noj qab haus huv, tab sis tam sim no kev tshawb fawb tsis tau pom muaj dab tsi tshaj qhov nws muaj peev xwm hloov siab los hloov rau cov vitamin Thiab nws muaj peev xwm hloov dua siab tshiab rau vitamin A.
Astaxanthin
Astaxanthin yog ib qho ntses liab-xim carotenoid uas pom nyob rau hauv cov ntses dej, ntses dej, cw, thiab qee yam hom algae. Tej zaum nws yuav muaj cov tshuaj tua kab mob ua kom muaj zog txaus, tab sis kev tshawb fawb tseem yog nyob rau theem ntxov li ntawd nws tsis tseeb yog tias kev siv tshuaj pab astaxanthin yuav ua txhua yam. Yog li, nws yog qhov zoo tshaj kom tau txais koj cov kab mob astaxanthin los ntawm cov khoom noj. Salmon yog qhov zoo tshaj plaws vim hais tias nws siab nyob rau hauv ob qho tib si astaxanthin thiab omega-3 fatty acids.
Ntxiv Carotenoids Intake
Qhov zoo tshaj plaws kom tau txais ntau carotenoids rau hauv koj cov khoom noj yog kom koj noj cov txiv hmab txiv ntoo thiab zaub. Vim cov carotenoids yog cov roj-soluble, koj tuaj yeem txhim kho qhov kev nqus ntawm carotenoids los ntawm kev ntxiv me ntsis noj qab haus huv rau koj noj. Nov yog ib co tswv yim:
- Ua ib qho loj ntsuab nyias nrog ntau sliced carrots thiab txiv lws suav saum nrog ib tug drizzle ntawm txiv roj roj thiab vinegar.
- Sau koj cov zaub ntsuab los yog lwm yam roj txiv roj roj thiab pab nrog tawb neeg.
- Ua ib lub txiv hmab txiv ntoo smoothie nrog blueberries, kale, txiv tsawb thiab ib co avocado.
- Hlauv cov txiv lauj kaub rau hauv hummus kom muaj khoom noj txom ncauj zoo.
- Pab salmon nyob rau hauv qhov chaw ntawm cov nqaij liab ib zaug lossis ob zaug txhua lub lim tiam.
- Ci qos qos yaj ywm thiab sab saum toj lawv nrog me ntsis butter, ntsev, thiab kua txob.
Ua noj thiab ua cov zaub mov tuaj yeem ua rau cov concentration ntawm carotenoids. Piv txwv li, txiv lws suav muaj siab nyob hauv lycopene, tab sis koj yuav tau txais ntau yam khoom noj ntau dua yog tias koj haus cov kua txiv lws suav, kua zaub los yog kua txiv.
Thov nco ntsoov tias feem ntau ntawm cov carotenoids no muaj nyob rau ntawm cov khoom noj uas muaj ntau tshaj tawm. Lawv feem ntau pom tias muaj kev nyab xeeb, tab sis nrog koj tus kws kho mob tham ua ntej koj noj cov tshuaj carotenoids li tshuaj, tshwj xeeb tshaj yog tias koj muaj mob. Thiab thov nyeem cov lus qhia qhia tshwj tsis yog koj tus kws kho mob tau muab cov lus qhia txawv rau koj.
> Qhov chaw:
> Hussein G, Sankawa U, Goto H, Matsumoto K, Watanabe H. "Astaxanthin, carotenoid nrog cov neeg noj qab haus huv thiab khoom noj khoom haus." J Teb zoo! 2006 Mar; 69 (3): 443-9.
> Maoka, T. "Carotenoids nyob rau hauv cov tsiaj marine." Mar Tshuaj. 2011; 9 (2): 278-293.
> Micronutrient Information Center. "Carotenoids." http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids.
> Tsev Kawm Ntawv ntawm Chaw Kho Mob hauv Maryland. "Beta-carotene." http://umm.edu/health/medical/altmed/supplement/betacarotene. Kho tshiab 3/23/2015.