Zviri muChinyorwa
Lutein uye zeaxanthinmacarotenoid maviri anokosha, mavara anogadzirwa nemiti anopa michero nemiriwo ruvara rweyero uye dzvuku.
Iwo akafanana zvakanyanya muchimiro, aine musiyano mudiki mukurongeka kwemaatomu awo.
Ose ari maviri ane simba antioxidants uye ane huwandu hwehutano hwakanaka. Ivo vanozivikanwa zvakanyanya nemaitiro avo ekudzivirira maziso. Ivo vanozivikanwa zvakare kurwisa zvirwere zvisingaperi.
Chii chinonzi Lutein uye Zeaxanthin?
Lutein uye zeaxanthin mhando mbiri dze carotenoids. Carotenoids zviumbwa zvinopa chikafu ruvara rwazvo. Ivo vanoita se antioxidants uye vanoita basa rakakosha muakasiyana emabasa emuviri, kusanganisira kusimudzira hutano hwemaziso uye ganda.
Lutein uye zeaxanthin inonyanya kuwanikwa mu macula yeziso remunhu. Iwo ma xanthophyll anotamba mabasa akasiyana mumasisitimu ebhayoloji - seakakosha masisitimu mamorekuru mumasero membranes, sepfupi wavelength mwenje mafirita, uye sevanochengeta redox chiyero.
Ose maviri aya ma antioxidants ane chimiro chakafanana uye ane akati wandei ehutano mabhenefiti.
Ndezvipi Zvakanakira Lutein uye Zeaxanthin?
zvakakosha antioxidants
Lutein uye zeaxanthinane antioxidants ane simba anodzivirira muviri kubva kumamorekuru asina kugadzikana anonzi mahara radicals.
Kana mahara radicals akawandisa mumuviri, anogona kukuvadza maseru, anobatsira mukukwegura uye zvinotungamira mukufambira mberi kwezvirwere zvakaita sechirwere chemoyo, kenza, rudzi rwechipiri chirwere cheshuga uye chirwere cheAlzheimer.
Lutein uye zeaxanthin inodzivirira mapuroteni emuviri, mafuta uye DNA kubva kune zvinoshungurudza uye kunyange imwe yakakosha antioxidant mumuviri. glutathioneInobatsira kudzoreredza hupfu.
Pamusoro pezvo, yavo antioxidant zvimiro zvinogona kuderedza mhedzisiro ye "yakaipa" LDL cholesterol, nekudaro ichidzikisa plaque buildup mutsinga uye njodzi yechirwere chemoyo.
Lutein uye zeaxanthin inoshandawo kudzivirira maziso kubva pakukuvadzwa kwemahara.
Maziso edu anoda yakawandisa okisijeni, iyo inokurudzira kugadzirwa kweanokuvadza-isina radicals. Lutein uye zeaxanthin Izvi zvinodzima mahara radicals, saka haakwanise kukuvadza masero eziso.
Aya ma carotenoids anoshanda pamwe chete zvirinani uye anorwisa mahara radicals zvakanyanya kana asanganiswa, kunyangwe panguva imwechete.
Inotsigira hutano hwemaziso
Lutein uye zeaxanthin, ndiyo chete yezvokudya carotenoids inoungana mu retina, kunyanya munzvimbo ye macula kuseri kweziso.
Nemhaka yokuti anowanikwa muhuwandu hwakawanda mu macula, anozivikanwa se macular pigments.
Iyo macula yakakosha pakuona. Lutein uye zeaxanthinVanoshanda seakakosha antioxidants munzvimbo ino, kudzivirira maziso kubva kune anokuvadza emahara radicals.
Aya ma antioxidants anoderera nekufamba kwenguva. utano hwemazisoinofungidzirwa kuti yakaora.
Lutein uye zeaxanthin Inoshandawo sechisikigo chezuva nekutora simba rakawandisa rechiedza. Kunyanya, ivo vanofungidzirwa kuchengetedza maziso kubva kune zvinokuvadza chiedza chebhuruu.
Mamiriro ane hukama nemeso apo lutein uye zeaxanthin inogona kubatsira inosanganisira:
zera-related macular degeneration (AMD)
Lutein uye zeaxanthin kushandiswa kunogona kuchengetedza AMD kufambira mberi kubva pakupofumadza.
Cataract
Cataract zvigamba zvine makore pamberi peziso. Lutein uye zeaxanthin Zvokudya zvakapfuma muzvokudya zvinogona kuderedza kuumbwa kwezvokudya.
chirwere cheshuga retinopathy
Muchidzidzo chechirwere cheshuga chemhuka, lutein uye zeaxanthin Supplementation yakaratidzwa kuderedza zviratidzo zveoxidative stress inokuvadza maziso.
retinal detachment
Makonzo ane retinal detachment akapihwa majekiseni elutein aive ne54% kushomeka kwesero kufa pane aya akabayiwa nemafuta echibage.
Uveitis
Ichi chirwere chinoputika mukati mechikamu chepakati cheziso. Lutein uye zeaxanthininogona kubatsira kuderedza nzira yekuzvimba.
nokuda kwehutano hwemaziso lutein uye zeaxanthinNepo tsvakiridzo inotsigira ichivimbisa, hazvisi zvese zvidzidzo zvinoratidza mabhenefiti.
Somuenzaniso, mune zvimwe zvidzidzo lutein uye zeaxanthin Hapana kushamwaridzana kwakawanikwa pakati pekutora uye njodzi yekutanga-yekutanga-yakabatana nezera remacular degeneration.
Kunyange zvazvo pane zvinhu zvakawanda zvine chokuita nehutano hwemaziso, hapana zvakakwana kune hutano hwemaziso muhuwandu. lutein uye zeaxanthinKuiwana kwakakosha zvikuru.
Inodzivirira ganda
Mumakore achangopfuura lutein uye zeaxanthinZvinobatsira paganda zvakawanikwa. Iyo antioxidant mhedzisiro inodzivirira ganda kubva kune inokuvadza yezuva ultraviolet (UV) mwaranzi.
Chidzidzo chemhuka chemavhiki maviri, 0.4% lutein uye zeaxanthin yakaratidza kuti makonzo akagamuchira zvokudya zvakagadziridzwa neodini akanga ane zvishoma UVB-induced dermatitis pane iyo yakagamuchira chete 0.04% yeiyi carotenoids.
Chimwe chidzidzo muvanhu makumi mana nevatanhatu vane hunyoro kusvika pakati nepakati ganda rakaoma vakawana kuti avo vakatora 46 mg ye lutein uye 10 mg ye zeaxanthin zvakanyanya kunatsiridza ganda ravo tone zvichienzaniswa neboka rinodzora.
zvakare lutein uye zeaxanthin Inogona kudzivirira masero eganda kubva mukuchembera nguva isati yakwana uye UVB-induced tumors.
Zvokudya Zvine Lutein uye Zeaxanthin
Ruvara rwakajeka rwemichero yakawanda nemiriwo lutein uye zeaxanthin kunyange zvazvo inopa miriwo yemashizha yakasvibiriravaripowo muhuwandu hukuru.
Sezvineiwo, chlorophyll mune yakasviba miriwo miriwo lutein uye zeaxanthin inovhara mavara ayo, saka miriwo inoita seyakasvibirira.
Makuru masosi eiyi carotenoids anosanganisira kare, parsley, sipinachi, broccoli, uye pizi.
Orange juice, melon, kiwi, paprika, zucchini uye mazambiringa zvakare lutein uye zeaxanthinNdiwo masosi akanaka ekudya kunovaka muviri uyewo huwandu hwakanaka mudurum gorosi nechibage. lutein uye zeaxanthin inowanikwa.
Mukuwedzera, mazai yolk inokosha lutein uye zeaxanthin tsime rezvikafu izvi nekuti mafuta akawandisa eyolk anowedzera kutorwa kwezvikafu izvi.
Mafuta anowedzera kunyura kwe lutein uye zeaxanthin, saka ipfungwa yakanaka kushandisa mafuta emuorivhi mune green salad.
Pazasi pane rondedzero yezvikafu zvakapfuma mune izvi antioxidants.
| Zvokudya | Lutein & Zeaxanthin Nhamba mu 100 gramu |
| Kabichi (yakabikwa) | 19.7 mg |
| Winter Squash (yakabikwa) | 1.42 mg |
| Chibage cheyero chinotapira (chemumagaba) | 1,05 mg |
| Sipinachi (yakabikwa) | 11.31 mg |
| Chard (yakabikwa) | 11.01 mg |
| Green peas (yakabikwa) | 2.59 mg |
| Arugula (raw) | 3,55 mg |
| Brussels inomera (yakabikwa) | 1.29 mg |
| Broccoli (yakabikwa) | 1.68 mg |
| Zucchini (yakabikwa) | 1.01 mg |
| Zai yolk nyowani (raw) | 1.1 mg |
| Sweet potato (yakabikwa) | 2,63 mg |
| Karoti (mbishi) | 0.36 mg |
| Asparagus (yakabikwa) | 0.77 mg |
| Green beet (yakabikwa) | 1.82 mg |
| Dandelion (yakabikwa) | 3.40 mg |
| Cress (yakabikwa) | 8.40 mg |
| Turnip (yakabikwa) | 8.44 mg |
Lutein uye Zeaxanthin Supplements
Lutein uye zeaxanthinInowanzoshandiswa nenzira yezvokudya zvinovaka muviri kudzivirira kurasikirwa kwemaonero kana chirwere chemaziso.
Kazhinji inogadzirwa kubva kumaruva emarigold uye yakasanganiswa newax, asi inogonawo kugadzirwa.
Izvi zvinowedzera zvinonyanya kushandiswa, kunyanya pakati pevakuru vakwegura vane hanya nehutano hwemaziso.
mumaziso lutein uye zeaxanthin Nekuda kwemazinga akaderera e kuderera kwemacular degeneration (AMD) uye cataracts zvinoenda pamwe chete, nepamusoro mazinga eropa eiyi carotenoids akabatana kusvika ku57% yakaderedzwa njodzi ye AMD.
Lutein uye zeaxanthin Supplementation zvakare inovandudza yakazara antioxidant mamiriro, ayo anogona kupa kudzivirirwa kukuru kubva kune zvinoderedza kushushikana.
Yakawanda Sei Lutein uye Zeaxanthin Unofanira Kutora Zuva Nezuva?
Pari zvino lutein uye zeaxanthin Hapana inokurudzirwa kudya kwekudya kwe
Uyezve, muviri unoda lutein uye zeaxanthin Kuwanda kwekunetseka kunogona kuenderana nehuwandu hwekushushikana huri mairi. Semuenzaniso, vanosvuta vanowanzove vane mazinga akaderera ecarotenoids pane vasiri kuputa, sezvo ivo vanowanzova nezvakawanda. lutein uye zeaxanthinzvingada a.
Avo vanoshandisa ma supplements avhareji 1-3 mg pazuva. lutein uye zeaxanthin Zvinofungidzirwa kuti vakagamuchira. Nekudaro, zvinopfuura izvo zvinogona kudikanwa kuderedza njodzi yezera-yakabatana macular degeneration (AMD).
Yakawanikwa kuti 10 mg ye lutein uye 2 mg ye zeaxanthin yakakonzera kuderera kukuru mukufambira mberi kwekukura kwezera-ane hukama hwemacular degeneration.
Saizvozvo, kuwedzera ne10 mg ye lutein uye 2 mg ye zeaxanthin inovandudza yakazara ganda toni.
Lutein uye Zeaxanthin Side Effects
Lutein uye zeaxanthin zvinowedzera Panoratidzika kuva nemigumisiro shoma shoma ine chokuita nazvo.
Muchidzidzo chikuru chemaziso, lutein uye zeaxanthin zvinowedzeraKwakange kusina maside effects kwemakore mashanu. Iyo chete mhedzisiro inotsanangurwa yaive imwe yero yeganda, iyo yaisanzi inokuvadza.
Zvisinei, imwe nyaya yekuongorora yakawana kukura kwekristal muziso remukadzi akwegura uyo akawedzera ne 20 mg ye lutein pazuva uye akateverawo kudya kwepamusoro-lutein kwemakore masere.
Mushure mekunge ndarega kutora kuwedzera, makristasi akanyangarika mune rimwe ziso asi akaramba ari mune rimwe.
Lutein uye zeaxanthinine yakanakisa kuchengetedza nhoroondo.
Tsvagiridzo inofungidzira kuti 1 mg ye lutein pakirogiramu yehuremu hwemuviri uye zeaxanthin 0.75 mg pakirogiramu yehuremu hwemuviri zuva nezuva yakachengeteka. Kumunhu ane 70kg izvi zvakaenzana ne70mg yelutein ne53mg yezeaxanthin.
Muchidzidzo mumakonzo, madhasi ezuva nezuva anosvika 4,000 mg/kg uremu hwemuviri, muyero wepamusoro wakaedzwa. lutein kana zeaxanthin Hapana mhedzisiro yakaipa yakawanikwa
Lutein uye zeaxanthin Kunyange zvazvo ma supplements ane mashoma akataurwa mhedzisiro, kumwe kutsvagisa kunodiwa kuti kudyiwa kwakanyanya kunogona kuve nemhedzisiro.
Semagumo;
Lutein uye zeaxanthinane simba antioxidant carotenoids anowanikwa muhuwandu hwakawanda murima girinhi miriwo uye anogona zvakare kutorwa mune yekuwedzera fomu.
Mazuva ese e10 mg ye lutein uye 2 mg yeaxanthin inogona kuvandudza ganda, kudzivirira ganda kubva kuzuva, uye kuderedza kufambira mberi kwezera-ane hukama macular degeneration uye cataracts.
Mazhinji emamwe mabhenefiti eaya antioxidants achiri kuongororwa.
Zvinyorwa Zvaunofanirwa Kuverenga
