Umxholo wenqaku
Lutein kunye ne-zeaxanthinzimbini ezibalulekileyo iicarotenoids, ii-pigments eziveliswa zizityalo ezinika iziqhamo nemifuno umbala omthubi nobomvu.
Ziyafana kakhulu ngokwesakhiwo, kunye nomahluko omncinci kulungiselelo lweeathom zazo.
Zombini zi-antioxidants ezinamandla kwaye zineenzuzo ezininzi zempilo. Baziwa kakhulu ngeempawu zabo zokukhusela amehlo. Zikwaziwa ngokulwa nezifo ezingapheliyo.
Yintoni iLutein kunye neZeaxanthin?
Lutein kunye ne-zeaxanthin Zimbini iintlobo ze-carotenoids. I-carotenoids zikhompawundi ezinika ukutya umbala wazo. Zisebenza njenge-antioxidants kwaye zidlala indima ebalulekileyo kwimisebenzi eyahlukeneyo yomzimba, kubandakanya ukukhuthaza impilo yamehlo kunye nolusu.
Lutein kunye ne-zeaxanthin ikakhulu ifumaneka kwimacula yeliso lomntu. Zii-xanthophyll ezidlala indima eyahlukileyo kwiinkqubo zebhayoloji - njengeemolekyuli ezibalulekileyo zolwakhiwo kwimimbrane yeeseli, njengezihluzi zokukhanya ezimfutshane zamaza amaza, nanjengabagadi bebhalansi ye-redox.
Zombini ezi antioxidants zinesakhiwo esifanayo kwaye zinenani leenzuzo zempilo.
Ziziphi iiNzuzo zeLutein kunye neZeaxanthin?
zi-antioxidants ezibalulekileyo
Lutein kunye ne-zeaxanthinzi-antioxidants ezinamandla ezikhusela umzimba kwiimolekyuli ezingazinzanga ezibizwa ngokuba zii-radicals zasimahla.
Xa iiradicals zasimahla zigqithise emzimbeni, zingonakalisa iiseli, zibe negalelo ekwaluphaleni kwaye zikhokelele ekuqhubekeni kwezifo ezifana nesifo sentliziyo, umhlaza, uhlobo lwe-2 seswekile kunye nesifo i-Alzheimer's.
Lutein kunye ne-zeaxanthin ikhusela iiproteni zomzimba, amafutha kunye ne-DNA kuxinzelelo kwaye ikwayenye i-antioxidant ebalulekileyo emzimbeni. iglutathioneInceda ukurisayikilisha umgubo.
Ukongezelela, iipropathi zabo ze-antioxidant zinokunciphisa imiphumo ye-cholesterol "embi" ye-LDL, ngaloo ndlela inciphisa i-plaque buildup kwi-artery kunye nomngcipheko wesifo senhliziyo.
Lutein kunye ne-zeaxanthin ikwasebenza ukukhusela amehlo kumonakalo omkhulu wasimahla.
Amehlo ethu afuna ioksijini eninzi, ekhuthaza ukuveliswa kweeradicals ezingenayo ioksijini eziyingozi. Lutein kunye ne-zeaxanthin Oku kurhoxisa ii-radicals zasimahla, ukuze zingabinako ukonakalisa iiseli zamehlo.
Ezi carotenoids zisebenza ngcono kunye kwaye zilwa neeradicals zamahhala ngokufanelekileyo xa zidityanisiwe, nakwindawo efanayo.
Ixhasa impilo yamehlo
Lutein kunye ne-zeaxanthin, yiyo kuphela i-carotenoids yokutya eqokelela kwi-retina, ngokukodwa kwindawo ye-macula ngasemva kweso.
Ngenxa yokuba zifumaneka kwiimali ezigxininisiweyo kwi-macula, zaziwa njenge-macular pigments.
I-macula ibalulekile kumbono. Lutein kunye ne-zeaxanthinBasebenza njenge-antioxidants ebalulekileyo kule ndawo, ukukhusela amehlo kwi-radicals yamahhala eyingozi.
Ezi antioxidants ziyancipha ngokuhamba kwexesha. impilo yamehlokucingelwa ukuba yonakele.
Lutein kunye ne-zeaxanthin Ikwasebenza njenge-sunscreen yendalo ngokufunxa amandla okukhanya angaphezulu. Ngokukodwa, zicingelwa ukuba zikhusela amehlo ekukhanyeni okuluhlaza okuyingozi.
Iimeko ezinxulumene neliso apho ilutein kunye ne-zeaxanthin zinokunceda ziquka:
ukuwohloka kwe-macular ezinxulumene neminyaka (AMD)
Lutein kunye ne-zeaxanthin ukusetyenziswa kunokukhusela inkqubela ye-AMD kubumfama.
abanale
Urhatyazo ziindawo ezisibekeleyo ngaphambili kwiliso. Lutein kunye ne-zeaxanthin Ukutya okutyebileyo ngezondlo kunokucothisa ukwakheka kokutya.
isifo seswekile retinopathy
Kwizifundo zesifo seswekile sezilwanyana, lutein kunye ne-zeaxanthin Ukongezwa kuye kwaboniswa ukunciphisa iimpawu zoxinzelelo lwe-oxidative ezonakalisa amehlo.
i-retinal detachment
Iimpuku ezine-retinal detachment ezinikwe inaliti ye-lutein zine-54% yokufa kweeseli ezingaphantsi kunezo zitofwe ngeoli yombona.
uveitis
Le yimeko yokuvuvukala kumbindi weliso. Lutein kunye ne-zeaxanthininokunceda ukunciphisa inkqubo yokuvuvukala.
ngenxa yempilo yamehlo lutein kunye ne-zeaxanthinNgelixa uphando oluxhasayo luthembisa, ayizizo zonke izifundo ezibonisa inzuzo.
Ngokomzekelo, kwezinye izifundo lutein kunye ne-zeaxanthin Akukho nxulumano lufunyenweyo phakathi kokuthatha kunye nomngcipheko wokuqalisa kwangaphambili kwe-macular degeneration enxulumene nobudala.
Nangona kukho izinto ezininzi ezinxulumene nempilo yamehlo, akukho okwaneleyo kwimpilo yamehlo ngokubanzi. lutein kunye ne-zeaxanthinUkuyifumana kubaluleke kakhulu.
Ikhusela ulusu
Kule minyaka yangoku lutein kunye ne-zeaxanthinIziphumo eziluncedo eluswini zifunyenwe. Iziphumo zayo ze-antioxidant zikhusela ulusu kwimitha yelanga eyingozi ye-ultraviolet (UV).
Uphononongo lwezilwanyana zeeveki ezimbini, i-0.4% lutein kunye ne-zeaxanthin yabonisa ukuba iigundane ezifumene ukutya okutyetyiswe nge-iodine zine-dermatitis encinci ye-UVB kunezo zafumana kuphela i-0.04% yale carotenoids.
Olunye uphononongo kubantu abangama-46 abanesikhumba esomileyo esithambileyo esinobulali bafumanisa ukuba abo bathatha i-10 mg ye-lutein kunye ne-2 mg ye-zeaxanthin baphucula kakhulu ithoni yesikhumba xa kuthelekiswa neqela lokulawula.
nayo lutein kunye ne-zeaxanthin Inokukhusela iiseli zolusu ekugugeni ngaphambi kwexesha kunye namathumba abangelwa yi-UVB.
Ukutya okuqulethe iLutein kunye neZeaxanthin
Umbala oqaqambileyo weziqhamo ezininzi kunye nemifuno lutein kunye ne-zeaxanthin nangona ibonelela imifuno enamagqabi aluhlazazikwakho ngobuninzi.
Kuyathakazelisa ukuba i-chlorophyll kwimifuno eluhlaza emnyama lutein kunye ne-zeaxanthin imaski ii-pigments zayo, ngoko imifuno ibonakala iluhlaza.
Imithombo emikhulu yale carotenoids ibandakanya i-kale, i-parsley, isipinashi, i-broccoli, kunye nee-ertyisi.
Ijusi ye-orange, imelon, i-kiwi, i-paprika, i-zucchini kunye neediliya nazo lutein kunye ne-zeaxanthinZiyimithombo elungileyo yezondlo kunye nezixa ezilungileyo kwingqolowa yedurum nombona. lutein kunye ne-zeaxanthin ibekwe.
Ukongezelela, i-yolk yeqanda ibalulekile lutein kunye ne-zeaxanthin umthombo wezi zondlo ngenxa yokuba umthamo ophezulu wamafutha omthubi unyusa ukufunxwa kwezi zondlo.
Amafutha anyusa ukufunxwa kwe-lutein kunye ne-zeaxanthin, ngoko luluvo oluhle ukusebenzisa ioyile yomnquma kwisaladi eluhlaza.
Ngezantsi uluhlu lokutya okutyebileyo kwezi antioxidants.
| Ukutya | Lutein & Zeaxanthin Isixa kwi-100 grams |
| Ikhaphetshu (iphekiwe) | 19.7 mg |
| Isikwashi sasebusika (siphekiwe) | 1.42 mg |
| Umbona oswiti omthubi (onkonkxiweyo) | 1,05 mg |
| Isipinatshi (siphekiwe) | 11.31 mg |
| IChard (iphekiwe) | 11.01 mg |
| Iiertyisi eziluhlaza (ziphekwe) | 2.59 mg |
| IArugula (eluhlaza) | 3,55 mg |
| Amagqabi eBrussels (aphekiweyo) | 1.29 mg |
| iBrokholi (iphekiwe) | 1.68 mg |
| Zucchini (iphekwe) | 1.01 mg |
| Iqanda leqanda litsha (elikrwada) | 1.1 mg |
| Ibhatata (ibhakiwe) | 2,63 mg |
| Umnqathe (ekrwada) | 0.36 mg |
| I-asparagus (iphekwe) | 0.77 mg |
| Iibhithi eziluhlaza (ziphekwe) | 1.82 mg |
| Idandelion (iphekwe) | 3.40 mg |
| Ikrisi (iphekiwe) | 8.40 mg |
| Itheniphu (iphekiwe) | 8.44 mg |
Lutein kunye neZeaxanthin Supplements
Lutein kunye ne-zeaxanthinNgokuqhelekileyo isetyenziswe ngendlela yezongezo zokutya ukukhusela ukulahleka kombono okanye isifo samehlo.
Ngokuqhelekileyo iveliswa kwiintyatyambo ze-marigold kwaye ixutywe kunye ne-wax, kodwa inokwenziwa ngokuzenzekelayo.
Ezi zongezo zisetyenziswa kakhulu, ngakumbi phakathi kwabantu abadala abaxhalabileyo malunga nempilo yamehlo engalunganga.
emehlweni lutein kunye ne-zeaxanthin Ngenxa yamanqanaba asezantsi ukuwohloka kwe-macular ezinxulumene neminyaka (AMD) kunye ne-cataracts zihamba kunye, kunye namazinga aphezulu egazi ezi carotenoids ezidityaniswe ukuya kuma-57% umngcipheko oncitshisiweyo we-AMD.
Lutein kunye ne-zeaxanthin Ukongezwa kwakhona kuphucula isimo esipheleleyo se-antioxidant, esinokunika ukhuseleko olukhulu kuxinzelelo loxinzelelo.
Ingakanani iLutein kunye neZeaxanthin onokuthi uyithathe yonke imihla?
Ngoku lutein kunye ne-zeaxanthin Akukho ukutya okucetyiswayo
Ngaphezu koko, umzimba udinga lutein kunye ne-zeaxanthin Ubungakanani boxinzelelo lunokuxhomekeka kubungakanani boxinzelelo olukulo. Umzekelo, abantu abatshayayo badla ngokuba namanqanaba asezantsi e-carotenoids kunabangatshayiyo, njengoko bethanda ukuba nezinto ezininzi. lutein kunye ne-zeaxanthininokufuna i.
Abo basebenzisa izongezo zomndilili we-1-3 mg ngosuku. lutein kunye ne-zeaxanthin kucingelwa ukuba banayo. Nangona kunjalo, ngaphezu koko kunokufuneka ukunciphisa umngcipheko we-age-related macular degeneration (AMD).
Kwafunyaniswa ukuba i-10 mg ye-lutein kunye ne-2 mg ye-zeaxanthin ibangele ukuncipha okubonakalayo kwinkqubela phambili ukuya kwi-macular degeneration enxulumene nobudala.
Ngokufanayo, ukuncedisa nge-10 mg ye-lutein kunye ne-2 mg ye-zeaxanthin iphucula ithoni yesikhumba ngokubanzi.
Lutein kunye neZeaxanthin iziphumo ezisecaleni
I-Lutein kunye ne-zeaxanthin izongezo Kubonakala kukho iziphumo ebezingalindelekanga ezimbalwa kakhulu ezinxulumene nayo.
Kuphononongo lwamehlo olukhulu, lutein kunye ne-zeaxanthin izongezoAkuzange kubekho ziziphumo ebezingalindelekanga iminyaka emihlanu. Ekuphela kwesiphumo esichaziweyo yayilusu oluthile olutyheli, olwalungagqalwa njengeliyingozi.
Nangona kunjalo, uphando oluthile lufumene ukukhula kwekristale kwiliso lomfazi osekhulile oye wongezelela i-20 mg ye-lutein ngosuku kwaye walandela ukutya okuphezulu kwe-lutein iminyaka esibhozo.
Emva kokuba ndiyekile ukuthatha amandla, iikristale zanyamalala kwelinye iliso kodwa zahlala kwelinye.
Lutein kunye ne-zeaxanthinineprofayile yokhuseleko ebalaseleyo.
Uphando luqikelela ukuba i-1 mg ngekhilogram yobunzima bomzimba we-lutein kunye ne-0.75 mg ye-zeaxanthin ngekhilogram yobunzima bomzimba imihla ngemihla ikhuselekile. Kumntu ongama-70kg oku kulingana ne-70mg ye-lutein kunye ne-53mg ye-zeaxanthin.
Kuphononongo kwiimpuku, iidosi zemihla ngemihla ukuya kuthi ga kwi-4,000 mg/kg ubunzima bomzimba, idosi ephezulu ivavanyiwe. lutein okanye zeaxanthin Akukho ziphumo zibi zifunyenweyo
Lutein kunye ne-zeaxanthin Nangona izongezo zineziphumo ebezingalindelekanga ezimbalwa ezichaziweyo, uphando olongezelelweyo luyafuneka malunga nokuba ukuthathwa okuphezulu kakhulu kunokuba neziphumo ebezingalindelekanga.
Ngenxa yoko;
Lutein kunye ne-zeaxanthinzinamandla i-antioxidant carotenoids ezifumaneka kwixabiso eliphezulu kwimifuno eluhlaza emnyama kwaye zinokuthathwa njengezongezelelo.
Imilinganiselo yemihla ngemihla ye-10 mg ye-lutein kunye ne-2 mg ye-zeaxanthin inokuphucula ithoni yesikhumba, ikhusele ulusu elangeni, kwaye inciphise ukuqhubela phambili kwe-macular degeneration kunye ne-cataracts ezinxulumene neminyaka.
Uninzi lwezinye izibonelelo zezi antioxidants zisaphandwa.
Amanqaku ekufanele uwafunde
