Kodi Lutein ndi Zeaxanthin ndi Chiyani, Ubwino Ndi Chiyani, Amapezeka Bwanji?

Lutein ndi zeaxanthinndi ma carotenoids awiri ofunika, ma inki opangidwa ndi zomera omwe amapereka zipatso ndi ndiwo zamasamba mtundu wachikasu ndi wofiira.

Iwo ndi ofanana kwambiri mwamapangidwe, ndi kusiyana pang'ono mu dongosolo la maatomu awo.

Onsewa ndi ma antioxidants amphamvu ndipo ali ndi maubwino osiyanasiyana azaumoyo. Amadziwika kwambiri chifukwa choteteza maso. Amadziwikanso kuti amalimbana ndi matenda osatha.

Kodi Lutein ndi Zeaxanthin ndi chiyani?

Lutein ndi zeaxanthin ndi mitundu iwiri ya carotenoids. Carotenoids ndi mankhwala omwe amapatsa zakudya mtundu wawo. Amakhala ngati ma antioxidants ndipo amagwira ntchito yofunika kwambiri pakugwira ntchito zosiyanasiyana zathupi, kuphatikiza kulimbikitsa thanzi la maso ndi khungu.

Lutein ndi zeaxanthin makamaka imapezeka mu macula a diso la munthu. Ndi ma xanthophyll omwe amagwira ntchito zosiyanasiyana m'zinthu zachilengedwe - monga mamolekyu ofunikira pama cell membranes, monga zosefera zazifupi zazitali, komanso oteteza redox.

Ma antioxidants onsewa ali ndi mawonekedwe ofanana ndipo ali ndi maubwino angapo azaumoyo.

Kodi Ubwino wa Lutein ndi Zeaxanthin Ndi Chiyani?

ndi ma antioxidants ofunikira

Lutein ndi zeaxanthinndi ma antioxidants amphamvu omwe amateteza thupi ku mamolekyu osakhazikika otchedwa ma free radicals.

Pamene ma radicals aulere ali ochulukirapo m'thupi, amatha kuwononga maselo, kumathandizira kukalamba ndikuyambitsa matenda monga matenda a mtima, khansa, mtundu wa 2 shuga ndi matenda a Alzheimer's.

Lutein ndi zeaxanthin imateteza mapuloteni, mafuta ndi DNA m'thupi ku zosokoneza komanso ndi antioxidant ina yofunika m'thupi. glutathioneZimathandiza kubwezeretsa ufa.

Kuphatikiza apo, katundu wawo wa antioxidant amatha kuchepetsa zotsatira za "zoyipa" za LDL cholesterol, potero amachepetsa kuchuluka kwa zolengeza m'mitsempha komanso chiopsezo cha matenda amtima.

Lutein ndi zeaxanthin imagwiranso ntchito kuteteza maso ku kuwonongeka kwakukulu kwaufulu.

Maso athu amafunikira mpweya wambiri, womwe umalimbikitsa kupanga ma radicals owopsa opanda okosijeni. Lutein ndi zeaxanthin Izi zimachotsa ma radicals aulere, kotero kuti sangathenso kuwononga ma cell amaso.

Ma carotenoids awa amagwira ntchito bwino limodzi ndikumenyana ndi ma free radicals mogwira mtima, ngakhale pamlingo womwewo.

Imathandizira thanzi la maso

Lutein ndi zeaxanthin, ndi zakudya zokhazokha za carotenoids zomwe zimawunjikana mu retina, makamaka m'dera la macula kumbuyo kwa diso.

Chifukwa chakuti amapezeka mumtengo wokhazikika mu macula, amadziwika kuti macular pigments.

The macula ndi yofunika masomphenya. Lutein ndi zeaxanthinAmagwira ntchito ngati ma antioxidants ofunikira m'derali, kuteteza maso ku ma free radicals owopsa.

Ma antioxidants awa amachepetsa pakapita nthawi. thanzi la masoimaganiziridwa kuti yawonongeka.

Lutein ndi zeaxanthin Zimagwiranso ntchito ngati zoteteza ku dzuwa mwachilengedwe potengera mphamvu zambiri zowunikira. Makamaka, amalingalira kuti amateteza maso ku kuwala kovulaza kwa buluu.

Zokhudzana ndi maso komwe lutein ndi zeaxanthin zingathandize ndi izi:

zaka zokhudzana ndi macular degeneration (AMD)

Lutein ndi zeaxanthin Kugwiritsa ntchito kumatha kuteteza AMD kupita patsogolo kukhungu.

mathithi

Cataracts ndi zigamba za mitambo kutsogolo kwa diso. Lutein ndi zeaxanthin Zakudya zokhala ndi michere yambiri zimatha kuchepetsa kupangika kwa chakudya.

 matenda ashuga retinopathy

M'maphunziro a shuga a nyama, lutein ndi zeaxanthin Zowonjezera zawonetsedwa kuti zichepetse zolembera za kupsinjika kwa okosijeni zomwe zimawononga maso.

kuwonongeka kwa retina

Makoswe okhala ndi retinal detachment opatsidwa jakisoni wa lutein anali ndi 54% kufa kwa maselo kuposa omwe amabadwira ndi mafuta a chimanga.

uveitis

Ichi ndi chikhalidwe chotupa chapakati pa diso. Lutein ndi zeaxanthinzingathandize kuchepetsa kutupa.

kwa thanzi la maso lutein ndi zeaxanthinNgakhale kuti kafukufuku wothandizira akulonjeza, si maphunziro onse omwe amasonyeza ubwino.

Mwachitsanzo, m'maphunziro ena lutein ndi zeaxanthin Palibe mgwirizano womwe wapezeka pakati pa kudya ndi chiopsezo cha kuwonongeka kwa macular koyambirira kokhudzana ndi zaka.

Ngakhale pali zinthu zambiri zokhudzana ndi thanzi la maso, sikokwanira kuti thanzi la maso likhale lokwanira. lutein ndi zeaxanthinKuchipeza n’kofunika kwambiri.

Amateteza khungu

Mzaka zaposachedwa lutein ndi zeaxanthinZopindulitsa pakhungu zapezeka. Mphamvu yake yoteteza antioxidant imateteza khungu ku kuwala kwa dzuwa koyipa kwa ultraviolet (UV).

Kafukufuku wa milungu iwiri ya nyama, 0.4% lutein ndi zeaxanthin adawonetsa kuti makoswe omwe adalandira chakudya chokhala ndi ayodini anali ndi dermatitis yocheperako ya UVB kuposa omwe adalandira 0.04% yokha ya carotenoids.

Kafukufuku wina mwa anthu 46 omwe ali ndi khungu lofatsa mpaka louma bwino adapeza kuti omwe adatenga 10 mg ya lutein ndi 2 mg ya zeaxanthin adasintha kwambiri khungu lawo poyerekeza ndi gulu lolamulira.

komanso lutein ndi zeaxanthin Ikhoza kuteteza maselo a khungu ku kukalamba msanga ndi zotupa zoyambitsidwa ndi UVB.

Zakudya Zomwe Zili ndi Lutein ndi Zeaxanthin

Mtundu wowala wa zipatso ndi ndiwo zamasamba zambiri lutein ndi zeaxanthin ngakhale amapereka masamba obiriwiranawonso amapezeka mochuluka.

Chochititsa chidwi, chlorophyll mu masamba obiriwira lutein ndi zeaxanthin imaphimba inki yake, kotero masamba amawoneka obiriwira.

Magwero akuluakulu a carotenoids awa ndi kale, parsley, sipinachi, broccoli, ndi nandolo. 

Madzi a lalanje, vwende, kiwi, paprika, zukini ndi mphesa nawonso lutein ndi zeaxanthinNdi magwero abwino a michere komanso kuchuluka kwa tirigu wa durum ndi chimanga. lutein ndi zeaxanthin amapezeka.

Komanso, dzira yolk ndi yofunika lutein ndi zeaxanthin gwero la zakudya izi chifukwa kuchuluka kwa mafuta mu yolk kumawonjezera kuyamwa kwa michere iyi.

Mafuta amawonjezera kuyamwa kwa lutein ndi zeaxanthin, choncho ndi bwino kugwiritsa ntchito mafuta a azitona mu saladi yobiriwira.

Pansipa pali mndandanda wa zakudya zokhala ndi ma antioxidants awa.

Lutein ndi Zeaxanthin Zowonjezera

Lutein ndi zeaxanthinNthawi zambiri amagwiritsidwa ntchito ngati zakudya zowonjezera zakudya kuti ateteze masomphenya kapena matenda a maso.

Nthawi zambiri amapangidwa kuchokera ku maluwa a marigold ndikusakanikirana ndi sera, koma amathanso kupanga.

Zowonjezera izi zimagwiritsidwa ntchito kwambiri, makamaka pakati pa akuluakulu omwe ali ndi nkhawa zokhudzana ndi thanzi la maso.

m'maso lutein ndi zeaxanthin Chifukwa cha otsika misinkhu kuchepa kwa macular okhudzana ndi zaka (AMD) ndi ng'ala zimayendera limodzi, ndi kuchuluka kwa magazi a carotenoids olumikizidwa mpaka 57% amachepetsa chiopsezo cha AMD.

Lutein ndi zeaxanthin Kuphatikizikako kumawonjezeranso mawonekedwe onse a antioxidant, omwe angapereke chitetezo chokulirapo ku zochepetsa nkhawa.

Kodi Lutein ndi Zeaxanthin Muyenera Kutenga Bwanji Tsiku ndi Tsiku?

Pompano lutein ndi zeaxanthin Palibe zakudya zovomerezeka za

Komanso, thupi limafunikira lutein ndi zeaxanthin Kuchuluka kwa nkhawa kungadalire kuchuluka kwa kupsinjika komwe kumakhalamo. Mwachitsanzo, osuta amakhala ndi ma carotenoids otsika kuposa omwe sasuta, chifukwa amakhala ndi zambiri. lutein ndi zeaxanthinangafunike a.

Omwe amagwiritsa ntchito zowonjezera amakhala 1-3 mg patsiku. lutein ndi zeaxanthin amaganiziridwa kukhala nazo. Komabe, zochulukirapo kuposa izi zitha kufunikira kuti muchepetse chiopsezo cha matenda obwera chifukwa cha ukalamba (AMD).

Zinapezeka kuti 10 mg ya lutein ndi 2 mg ya zeaxanthin inachititsa kuchepa kwakukulu kwa kupita patsogolo kwa kukalamba kwakukulu kwa macular degeneration.

Mofananamo, kuwonjezera ndi 10 mg ya lutein ndi 2 mg ya zeaxanthin kumapangitsa khungu lonse.

Lutein ndi Zeaxanthin Side Effects

Lutein ndi zeaxanthin zowonjezera Zikuwoneka kuti pali zovuta zochepa zomwe zimagwirizanitsidwa nazo.

Mu phunziro lalikulu la maso, lutein ndi zeaxanthin zowonjezeraPanalibe zotsatirapo kwa zaka zisanu. Chokhacho chomwe chinafotokozedwa chinali chikasu cha khungu, chomwe sichinali chovulaza.

Komabe, kafukufuku wina adapeza kukula kwa kristalo m'maso mwa mayi wina wachikulire yemwe adawonjezera 20 mg ya lutein patsiku komanso kutsatira zakudya zamtundu wa lutein kwa zaka zisanu ndi zitatu.

Nditasiya kulimbikitsa, makhiristo adasowa m'diso limodzi koma adatsalira m'diso lina.

Lutein ndi zeaxanthinali ndi mbiri yabwino kwambiri yachitetezo.

Kafukufuku akuyerekeza kuti 1 mg wa lutein pa kilogalamu ya kulemera kwa thupi ndi zeaxanthin 0.75 mg pa kilogalamu ya kulemera kwa thupi tsiku ndi tsiku ndi otetezeka. Kwa munthu wa 70kg izi ndizofanana ndi 70mg ya lutein ndi 53mg ya zeaxanthin.

Mu kafukufuku wa makoswe, mlingo wa tsiku ndi tsiku mpaka 4,000 mg / kg kulemera kwa thupi, mlingo wapamwamba kwambiri woyesedwa. lutein kapena zeaxanthin Palibe zotsatira zoyipa zomwe zidapezeka

Lutein ndi zeaxanthin Ngakhale kuti zowonjezera zimakhala ndi zotsatira zochepa zomwe zimanenedwa, kufufuza kwina kumafunika ngati kudya kwambiri kungakhale ndi zotsatirapo.

Chifukwa;

Lutein ndi zeaxanthinndi amphamvu antioxidant carotenoids omwe amapezeka muzambiri zamasamba obiriwira obiriwira ndipo amathanso kutengedwa ngati chowonjezera.

Mlingo watsiku ndi tsiku wa 10 mg wa lutein ndi 2 mg wa zeaxanthin ukhoza kusintha kamvekedwe ka khungu, kuteteza khungu ku dzuwa, komanso kuchepetsa kufalikira kwa macular ndi ng'ala chifukwa cha ukalamba.

Zambiri mwazabwino za ma antioxidants awa zikufufuzidwabe.