ʻO kahi carotenoid he meaʻenehana maoli maoli iʻikeʻia ma loko o nā puaʻa mea kanu, me nāʻano mea kanu nui eʻai ana i kēlā me kēia lā. ʻO kaʻoiaʻiʻo,ʻaʻole hoʻokahi hoʻokahi carotenoid, aia he nui aʻe ma mua o 500 mau kolamuʻokoʻa. Hiki i nā caroteno hāʻawi i nāʻulaʻula,ʻulaʻula aiʻole nā'ōniʻoniʻu i nā mea kanu, aʻo kekahi o kēlā mau huahelu i loaʻa iā lākou nā pono maikaʻi no mākou i ka wā eʻai ai mākou.
ʻO kekahi mau meaʻai i nā holoholona e loaʻa i nā carotenoids,ʻo ia hoʻi, e like me nā mollusks, crustaceans, a me nā iʻa. ʻAʻole lākou i lawe i nā carotenoids, akā, ua hānai nui lākou i nā mea kanu i loko o ka lāʻau me kaʻaiʻana i nā mea iʻa'ē aʻe iʻai i ka caroteno. Hiki nō hoʻi i nā'ōmoleʻo kaʻai nā nui o nā huahelu carotenoids, ke hāʻawi nuiʻia i ka hānaiʻana i ka hānai waiwai carotenoid.
ʻO ia paha ka carotenoid kaulana loa he beta-carotene,ʻo ia ka kumu kumu o ka huaʻaʻa A mai nā mea kanu. Akā, ua loaʻa kekahi mau huahelu i loaʻa e loaʻa ai nā pono waiwai maikaʻi, e like me ka lycopene, lutein, zeaxanthin, cryptoxanthin, alpha-carotene a me astaxanthin. Hana lākou a pau e like me nā antioxidants, a ke loaʻa nei lākou i nā meaʻai pono loa.
ʻO Beta-Carotene
ʻO ka beta-carotene kekahi puaʻa i loaʻa i ka nui o nā huaʻalani a me nā hua'ōmaʻomaʻo a me nā momona. Keʻaiʻoe i kēia mau hua a me nā huaʻai, hoʻololi kou kino i ka beta-carotene i ka huama A, he mea nui ia no ka'ōlohelohe ikaika, kaʻike maʻamau, a me kaʻili maikaʻi.
No laila, uaʻikeʻia ka beta-carotene he carotenoid.
ʻO ka beta-carotene he antioxidant ,ʻo ia hoʻi ka mea hiki ke kōkua i ka paleʻana i nā pūnaewele o kou kino mai kaʻinoʻino liʻiliʻi e hiki mai ana mai nā mea e like me ka pollution, ka lā, a me ka puhi. Hiki ke loaʻa ma keʻano he meaʻaiʻai, akā,ʻaʻole maopopo i ka laweʻana i nā pāpona peta-carotene he mea maikaʻi.
Laweʻia ka nui o nā beta-carotene i kahi nui o ka pōʻino o ka maʻi kanesa i nā mea puhi. Ma kekahiʻaoʻao, hiki i nā beta-carotene pāʻani ke kōkua i ka ho'ēmi i ka piʻiʻana o ka hanu macular e pili ana i ka makahiki, i ka manawa i laweʻia ma keʻano heʻano antioxidant (ʻoi aʻe ma kēlā hope aku).
Lycopene
ʻO Lycopene he'ōmaʻomaʻaʻulaʻula i loaʻa ma mua o nā'ōmato, akā i nā'āpana'ā'ī hoʻi, nā mīmakai, a me kaʻulu huaʻopa. ʻO kekahi mau noiʻi noiʻi mua e pili ana i kahi nui o ka waihona lycopene me ka emi iho o ka maʻi lapaʻau, akā,ʻaʻole iʻikeʻia ma nā haʻawina hope aku, no laila,ʻaʻole i maopopo inā ka hopena o ka hana mua ma muli o lycopene a iʻole kekahi mea'ē aʻe. Hoʻokomo pūʻiaʻo Lycopene ma keʻano hou, akā,ʻaʻole nui nā hōʻike no ka pōmaikaʻi.
Lutein
ʻO Lutein kekahi melemele i ka carotenoid mauka i loaʻa i loko o nā lauʻeleʻele uliuli'ōuli e like me ka'ōniwi a kale, ka'ōmaʻa kōmaʻa, nā yolks egg, ka squash, a me nā kāloka. Lutein i ka nānāʻana i nā pale o kou mau maka, no laila, manaʻoʻia he pono no kaʻike. ʻO Lutein kekahi o nā antioxidants e kūpono ana i mea hoʻonui. ʻO kahi haʻawina i kapaʻia ka hoʻohanaʻana i ka maʻi o ka Makahiki Makahiki i hoʻohanaʻia i ka'Ocuvite a Twin Lab a hōʻike i ka huiʻana o ka zinc, nā huamani C a me E, beta-carotene, keleawe, a me lutein e hiki ke kōkua i ka emiʻana o ka piʻiʻana o ka macular.
Zeaxanthin
Hoʻokomo pinepineʻia ka Zeaxanthin me ka lutein, no ka mea, ua kau pūʻia hoʻi ia ma ka peni o kou maka. Loaʻaʻia ma nāʻanoʻai likeʻole, me nā mea kiʻekiʻe loa i loko o nā meaʻalani. Hiki i nā yolks, nā hua alani, ka waiʻalani, a he kiʻekiʻe ka mango i zeaxanthin.
ʻO Cryptoxanthin lāuaʻo Alpha Carotene
Loaʻaʻia ka Cryptoxanthin ma kaʻalani a me ka hua melemele a me nā pua. Akā, uaʻano like ia me ka beta-carotene i hiki ke hoʻohuliʻia i ka huaʻai A inā pono.
ʻO ka Alpha-carotene he mea hoʻonāukiuki he carotenoid, akāʻelua paha ka nui o ka alpha-carotene (aiʻole cryptoxanthin) e hoʻohālikelikeʻia me ka beta-carotene e hana ai i ka nui o ka huaʻai A.
Hiki paha iā Alpha-carotene ke loaʻa i ka maikaʻi o ka maikaʻi, akā,ʻaʻole i hōʻikeʻia e kaʻimi noiʻi kekahi mea ma waho o kona hiki ke hoʻololiʻia i ka huaʻona A he hiki ke hoʻohuliʻia i ka huaʻaʻa A.
Astaxanthin
ʻO Astaxanthin he carotenoid kaiaka i ka salmon i loaʻa i ka waikaona, ke kalo, kaʻolo, a me kekahiʻano algae. Hiki paha iā ia ke hoʻokūkū ikaika a me ka ponoʻole i kaʻeha, akā, e hoʻomaka ana ke noiʻi i ka wā mua i maopopoʻole i ka hanaʻana i nā mea hoʻopihapihi astaxanthin. No laila, maikaʻi ka loaʻaʻana o kāu mea kilo mai i nā meaʻai. ʻO Salmon ka puna maikaʻi loa no ka mea he kiʻekiʻe ia i nā'āpana momona astaxanthin a me omega-3.
Hoʻonui i ka Waiteno Waiwai
ʻO ke ala maikaʻi loa e loaʻa ai nā kāpona kalo i loko o kāu meaʻai,ʻo ia ka hoʻonui i kou laweʻana i nā hua a me nā huaʻai. No ka mea, he momona ka momona o ka caroteno, hiki iāʻoe ke hoʻonui i ka absorption o ka carotenoids ma ka hoʻouluʻana i kahi momona o ka momona maikaʻi i kāuʻai. Eia kekahi mau manaʻo:
- E hana i kahi sālemu'ōmaʻomaʻo nui me nā kāleka'alala nui a me nā'ōmato me kaʻailaʻaila a me ka vīnega.
- E kīʻaha i kāu'ōkiʻona aiʻole paʻiʻia i loko o kaʻailaʻaila a lawelawe me nā mea kohi.
- E hana i ka momona me ka blueberries, kale, ka maiʻa, a me kekahi avocado.
- Hoʻopiliʻia nā kāpena paʻipaʻi i hummus no kahi meaʻai maikaʻi.
- E lawelawe i ka makana ma kahi o ka meaʻulaʻula i hoʻokahi aʻelua paha o kēlā me kēia pule.
- Eʻoki i kaʻualaʻala ma luna o ka wai iki, ka paʻakai, a me ka pepa.
ʻO kaʻai a me ka lawelaweʻana i nā meaʻai hiki ke hoʻonui i ka hoʻokumuʻia o nā carotenoids. Eia kekahi laʻana, he kiʻekiʻe nā'ōmato i lycopene, akā e loaʻa ana iāʻoe nā lycopene nui aʻe inā eʻaiʻoe i ka paila tōmato, ka hulu a me ka wai.
Eʻoluʻolu eʻikeʻia ka hapa nui o kēia mau caroteno e loaʻa i nā pāpīʻai meaʻai ma luna o ka pākeke. Manaʻoʻia lākou he palekana, akā, e kamaʻilio me kāu kauka ma mua o ka laweʻana i kekahi o kēia mau caroteno a i mea hoʻonui, keʻoleʻoe i kahi olakino. A eʻoluʻolu e heluhelu i nāʻaina lepili ke loaʻaʻole iāʻoe nā kuhikuhi'ē aʻe i kāu mea mālama mālama ola.
> Kālā:
> Hussein G, Sankawa U, Goto H, Matsumoto K, Watanabe H. "Astaxanthin, he kanaka mahuka i loaʻa i ke olakino a me ka meaʻai." J Nat Prod. 2006 Mar, 69 (3): 443-9.
> Maoka, T. "Carotenoids ma na mea ola." ʻO ka lāʻauʻona. 2011; 9 (2): 278-293.
> Pūnaewele Pūnaewele Pūnaewele. "Carotenoids." http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids.
> Ke Kula Nui o Mary University. "Beta-carotene." http://umm.edu/health/medical/altmed/supplement/betacarotene. Hoʻohou i ka 3/23/2015.