Menene Lutein da Zeaxanthin, Menene Fa'idodin, Menene ake samu a ciki?

Lutein da zeaxanthinwasu carotenoids ne masu muhimmanci guda biyu, pigments da tsire-tsire ke samarwa da ke ba da 'ya'yan itatuwa da kayan marmari launin rawaya da ja.

Suna kama da tsari sosai, tare da ɗan bambanci a tsarin tsarin kwayoyin halittarsu.

Dukansu suna da ƙarfi antioxidants kuma suna da kewayon fa'idodin kiwon lafiya. An fi sanin su da kayan kare ido. An kuma san su da yaki da cututtuka masu tsanani.

Menene Lutein da Zeaxanthin?

Lutein da zeaxanthin iri biyu ne na carotenoids. Carotenoids mahadi ne da ke ba wa abinci launin halayensu. Suna aiki azaman antioxidants kuma suna taka muhimmiyar rawa a cikin ayyuka daban-daban na jiki, gami da inganta lafiyar ido da fata.

Lutein da zeaxanthin akasari ana samunsa a cikin macula na idon ɗan adam. Su xanthophylls ne waɗanda ke taka rawa daban-daban a cikin tsarin ilimin halitta - a matsayin mahimman ƙwayoyin tsarin tsarin a cikin membranes tantanin halitta, azaman gajeriyar matattarar haske, kuma a matsayin masu kula da ma'aunin redox.

Duk waɗannan antioxidants suna da tsari iri ɗaya kuma suna da fa'idodin kiwon lafiya da yawa.

Menene fa'idodin Lutein da Zeaxanthin?

sune mahimman antioxidants

Lutein da zeaxanthinsune antioxidants masu ƙarfi waɗanda ke kare jiki daga ƙwayoyin marasa ƙarfi da ake kira free radicals.

Lokacin da radicals ya wuce kima a cikin jiki, suna iya lalata kwayoyin halitta, suna taimakawa wajen tsufa da kuma haifar da ci gaban cututtuka irin su cututtukan zuciya, ciwon daji, nau'in ciwon sukari na 2 da cutar Alzheimer.

Lutein da zeaxanthin yana kare sunadaran jiki, kitse da DNA daga damuwa har ma wani muhimmin antioxidant ne a cikin jiki. glutathioneYana taimakawa sake amfani da gari.

Bugu da ƙari, kaddarorin antioxidant nasu na iya rage tasirin "mummunan" LDL cholesterol, ta yadda za a rage plaque ginawa a cikin arteries da kuma hadarin cututtukan zuciya.

Lutein da zeaxanthin Hakanan yana aiki don kare idanu daga lalacewa mai lalacewa.

Idanuwanmu suna buƙatar iskar oxygen mai yawa, wanda ke ƙarfafa samar da radicals marasa lahani. Lutein da zeaxanthin Wannan yana kawar da radicals na kyauta, don haka ba za su iya lalata ƙwayoyin ido ba.

Wadannan carotenoids suna aiki mafi kyau tare kuma suna yaki da radicals kyauta yadda ya kamata idan aka haɗa su, ko da a cikin taro ɗaya.

Yana goyan bayan lafiyar ido

Lutein da zeaxanthin, sune kawai carotenoids na abinci waɗanda ke taruwa a cikin retina, musamman a yankin macula a bayan ido.

Saboda ana samun su a cikin adadi mai yawa a cikin macula, an san su da macular pigments.

Macula yana da mahimmanci ga hangen nesa. Lutein da zeaxanthinSuna aiki azaman antioxidants masu mahimmanci a cikin wannan yanki, suna kare idanu daga radicals masu cutarwa.

Wadannan antioxidants suna raguwa akan lokaci. lafiyar idoana tunanin ya lalace.

Lutein da zeaxanthin Hakanan yana aiki azaman kare lafiyar rana ta hanyar ɗaukar ƙarfin haske mai yawa. Musamman, ana tsammanin suna kare idanu daga hasken shuɗi mai cutarwa.

Abubuwan da ke da alaƙa da ido inda lutein da zeaxanthin na iya taimakawa sun haɗa da:

Macular degeneration na shekaru (AMD)

Lutein da zeaxanthin amfani zai iya kare ci gaban AMD daga makanta.

cataract

Cataracts faci ne mai hazo a gaban ido. Lutein da zeaxanthin Abincin da ke cike da abubuwan gina jiki na iya rage saurin samuwar abinci.

 ciwon sukari retinopathy

A cikin nazarin ciwon sukari na dabba, lutein da zeaxanthin An nuna ƙarin don rage alamomin damuwa na oxidative wanda ke lalata idanu.

cirewar ido

Berayen da ke fama da ciwon ido da aka yi musu allurar lutein suna da ƙarancin mutuwar tantanin halitta da kashi 54% fiye da waɗanda aka yi musu da man masara.

uveitis

Wannan wani yanayi ne mai kumburi a tsakiyar Layer na ido. Lutein da zeaxanthinzai iya taimakawa rage tsarin kumburi.

domin lafiyar ido lutein da zeaxanthinDuk da yake bincike mai goyan baya yana da ban sha'awa, ba duk binciken yana nuna fa'idodi ba.

Misali, a wasu nazarin lutein da zeaxanthin Ba a sami wata ƙungiya ba tsakanin ci da kuma haɗarin ɓarkewar macular degeneration na farkon farkon shekaru.

Duk da yake akwai abubuwa da yawa da suka shafi lafiyar ido, babu wadatar lafiyar ido gaba ɗaya. lutein da zeaxanthinGano shi yana da matukar muhimmanci.

Yana kare fata

A cikin 'yan shekarun nan lutein da zeaxanthinAn gano tasiri mai amfani akan fata. Tasirinsa na antioxidant yana kare fata daga haskoki na ultraviolet (UV).

Nazarin dabba na mako biyu, 0.4% lutein da zeaxanthin ya nuna cewa berayen da suka sami wadatar abinci da berayen suna da ƙarancin dermatitis da ke haifar da UVB fiye da waɗanda suka karɓi kashi 0.04% na waɗannan carotenoids.

Wani bincike a cikin mutane 46 masu laushi zuwa bushewar fata sun gano cewa waɗanda suka ɗauki 10 MG na lutein da 2 MG na zeaxanthin sun inganta yanayin fatar jikinsu sosai idan aka kwatanta da ƙungiyar kulawa.

kuma lutein da zeaxanthin Yana iya kare ƙwayoyin fata daga tsufa da kuma ciwace-ciwacen da ke haifar da UVB.

Abincin da Ya ƙunshi Lutein da Zeaxanthin

Launi mai haske na 'ya'yan itatuwa da kayan marmari masu yawa lutein da zeaxanthin ko da yake yana bayarwa kore kayan lambusuna kuma da yawa.

Abin sha'awa, chlorophyll a cikin kayan lambu masu duhu kore lutein da zeaxanthin masks da pigments, don haka kayan lambu bayyana kore.

Manyan tushen waɗannan carotenoids sun haɗa da Kale, faski, alayyahu, broccoli, da Peas. 

Ruwan lemu, guna, kiwi, paprika, zucchini da inabi ma lutein da zeaxanthinSu ne tushen sinadirai masu kyau sannan kuma suna da yawa a cikin alkama durum da masara. lutein da zeaxanthin located.

Bugu da ƙari, kwai gwaiduwa yana da mahimmanci lutein da zeaxanthin tushen wadannan sinadirai saboda yawan kitse na gwaiduwa yana kara sha wadannan sinadaran.

Fats suna ƙara sha na lutein da zeaxanthin, don haka yana da kyau a yi amfani da man zaitun a cikin koren salatin.

Da ke ƙasa akwai jerin abinci masu wadata a cikin waɗannan antioxidants.

Lutein da Zeaxanthin kari

Lutein da zeaxanthinAn fi amfani da shi ta hanyar abinci mai gina jiki don hana asarar gani ko cutar ido.

Yawancin lokaci ana samar da shi daga furanni na marigold kuma a haɗe shi da kakin zuma, amma kuma ana iya yin ta ta hanyar roba.

An fi amfani da waɗannan abubuwan kari, musamman a tsakanin tsofaffi waɗanda ke damuwa da rashin lafiyar ido.

a cikin idanu lutein da zeaxanthin Saboda ƙananan matakan Macular degeneration mai alaka da shekaru (AMD) da cataracts suna tafiya tare, tare da matakan jini mafi girma na waɗannan carotenoids waɗanda ke da alaƙa zuwa 57% rage haɗarin AMD.

Lutein da zeaxanthin Bugu da ƙari kuma yana inganta matsayin antioxidant gaba ɗaya, wanda zai iya ba da kariya mafi girma daga masu rage damuwa.

Nawa Lutein da Zeaxanthin Ya Kamata Ku Sha Kullum?

A yanzu haka lutein da zeaxanthin Babu shawarar cin abinci don

Bugu da ƙari, jiki yana buƙatar lutein da zeaxanthin Yawan damuwa na iya dogara da yawan damuwa da yake ciki. Alal misali, masu shan taba suna da ƙananan matakan carotenoids fiye da masu shan taba, saboda suna da yawa lutein da zeaxanthinna iya buƙatar a.

Wadanda suke amfani da kari suna matsakaita 1-3 MG kowace rana. lutein da zeaxanthin ana zaton suna da. Duk da haka, ana iya buƙatar fiye da haka don rage haɗarin macular degeneration (AMD) masu alaka da shekaru.

An gano cewa 10 MG na lutein da 2 MG na zeaxanthin sun haifar da raguwa mai yawa a cikin ci gaba zuwa ci gaban macular degeneration na tsufa.

Hakazalika, haɓakawa tare da 10 MG na lutein da 2 MG na zeaxanthin yana inganta sautin fata gaba ɗaya.

Lutein da Zeaxanthin Side Effects

Lutein da zeaxanthin kari Akwai alamun illolin da ke tattare da shi kaɗan kaɗan.

A cikin babban binciken ido, lutein da zeaxanthin kariBabu illa har tsawon shekaru biyar. Iyakar illar da aka kwatanta shine wasu launin rawaya na fata, wanda ba a yi la'akari da cutarwa ba.

Duk da haka, wani bincike na shari'a ya sami ci gaba mai girma a cikin idon wata tsohuwa wadda ta kara da 20 MG na lutein a kowace rana kuma ya bi abinci mai girma na lutein tsawon shekaru takwas.

Bayan na daina ɗaukar haɓaka, lu'ulu'u sun ɓace a cikin ido ɗaya amma sun kasance a ɗayan.

Lutein da zeaxanthinyana da kyakkyawan bayanin tsaro.

Bincike ya kiyasta cewa 1 MG a kowace kilogiram na nauyin jiki na lutein da 0.75 MG na zeaxanthin kowace kilogiram na nauyin jiki kullum yana da lafiya. Ga mutum 70kg wannan yayi daidai da 70mg na lutein da 53mg na zeaxanthin.

A cikin binciken a cikin berayen, allurai na yau da kullun har zuwa 4,000 mg / kg nauyin jiki, mafi girman adadin da aka gwada. lutein ko zeaxanthin Ba a sami sakamako mara kyau ba

Lutein da zeaxanthin Ko da yake kari da sosai 'yan rahoton sakamako masu illa, ana bukatar ƙarin bincike game da ko sosai high ci na iya samun m illa.

A sakamakon haka;

Lutein da zeaxanthinsune carotenoids masu ƙarfi masu ƙarfi waɗanda aka samu a cikin adadi mai yawa a cikin kayan lambu masu duhu kore kuma ana iya ɗaukar su a cikin kari.

Hanyoyin yau da kullun na 10 MG na lutein da 2 MG na zeaxanthin na iya inganta sautin fata, kare fata daga rana, da rage ci gaban macular degeneration da cataracts masu alaka da shekaru.

Yawancin sauran fa'idodin waɗannan antioxidants ana ci gaba da bincike.