Yiziphi I-Lutein ne-Zeaxanthin, Yiziphi Izinzuzo, Zitholakala kuphi?

I-Lutein ne-zeaxanthinkukhona ama-carotenoid amabili abalulekile, izingulube ezikhiqizwa izitshalo ezinikeza izithelo nemifino umbala ophuzi nobomvu.

Ziyafana kakhulu ngesakhiwo, kunomehluko omncane ekuhlelweni kwama-athomu azo.

Zombili zingama-antioxidants anamandla futhi zinezinhlobonhlobo zezinzuzo zezempilo. Aziwa kakhulu ngezakhiwo zawo zokuvikela amehlo. Baziwa nangokulwa nezifo ezingelapheki.

Yini i-Lutein ne-Zeaxanthin?

I-Lutein ne-zeaxanthin izinhlobo ezimbili ze-carotenoids. I-carotenoids yizinhlanganisela ezinikeza ukudla umbala wazo. Asebenza njengama-antioxidants futhi adlala indima ebalulekile emisebenzini ehlukahlukene yomzimba, okuhlanganisa ukukhuthaza impilo yamehlo nesikhumba.

I-Lutein ne-zeaxanthin ikakhulukazi etholakala ku-macula yeso lomuntu. Ama-xanthophyll adlala izindima ezihlukene ezinhlelweni zebhayoloji - njengama-molecule esakhiwo abalulekile kulwelwesi lwamaseli, njengezihlungi zokukhanya kwamaza amafushane, nanjengabagadi bebhalansi ye-redox.

Womabili lawa ma-antioxidants anesakhiwo esifanayo futhi anenani lezinzuzo zezempilo.

Yiziphi Izinzuzo ze-Lutein ne-Zeaxanthin?

ama-antioxidants abalulekile

I-Lutein ne-zeaxanthinama-antioxidants anamandla avikela umzimba kuma-molecule angazinzile abizwa ngokuthi ama-radicals mahhala.

Uma ama-free radicals eqile emzimbeni, angalimaza amangqamuzana, abe nomthelela ekugugeni futhi aholele ekuqhubekeleni phambili kwezifo ezifana nesifo senhliziyo, umdlavuza, uhlobo 2 sikashukela kanye nesifo i-Alzheimer's.

I-Lutein ne-zeaxanthin ivikela amaprotheni omzimba, amafutha kanye ne-DNA ezintweni ezicindezelayo futhi ingenye i-antioxidant ebalulekile emzimbeni. i-glutathioneKuyasiza ukugaywa kabusha kukafulawa.

Ukwengeza, izakhiwo zabo ze-antioxidant zinganciphisa imiphumela ye-cholesterol "embi" ye-LDL, ngaleyo ndlela kunciphise ukwakheka kwama-plaque emithanjeni kanye nobungozi besifo senhliziyo.

I-Lutein ne-zeaxanthin iphinde isebenze ukuvikela amehlo ekulimaleni kwama-radical mahhala.

Amehlo ethu adinga umoya-mpilo omningi, okhuthaza ukukhiqizwa kwama-radicals angenawo umoya-mpilo ayingozi. I-Lutein ne-zeaxanthin Lokhu kukhansela ama-radicals mahhala, ukuze angasakwazi ukulimaza amaseli wamehlo.

Lawa ma-carotenoid asebenza kangcono ngokubambisana futhi alwe nama-radicals mahhala ngempumelelo, ngisho nasekugxilweni okufanayo.

Isekela impilo yamehlo

I-Lutein ne-zeaxanthin, iwukuphela kwe-carotenoid yokudla enqwabelana ku-retina, ikakhulukazi endaweni ye-macula ngemuva kweso.

Ngenxa yokuthi atholakala enanini eligxilile ku-macula, aziwa ngokuthi ama-macular pigments.

I-macula ibalulekile ekuboneni. I-Lutein ne-zeaxanthinAsebenza njengama-antioxidants abalulekile kule ndawo, avikela amehlo kuma-radicals mahhala ayingozi.

Lawa ma-antioxidants ayancipha ngokuhamba kwesikhathi. impilo yamehlokucatshangwa ukuthi yonakele.

I-Lutein ne-zeaxanthin Iphinde isebenze njengesikhuseli selanga semvelo ngokumunca amandla okukhanya okweqile. Ikakhulukazi, kucatshangwa ukuthi zivikela amehlo ekukhanyeni okuluhlaza okulimazayo.

Izimo ezihlobene neso lapho i-lutein ne-zeaxanthin zingasiza zihlanganisa:

ukwehla kwe-macular okuhlobene neminyaka (AMD)

I-Lutein ne-zeaxanthin ukusetshenziswa kungavikela inqubekelaphambili ye-AMD ekungaboni.

I-cataract

Ungwengwezi amabala aguqubele ngaphambili esweni. I-Lutein ne-zeaxanthin Ukudla okunothe ngemisoco kunganciphisa ukwakheka kokudla.

 I-retinopathy yesifo sikashukela

Ezifundweni zesifo sikashukela sezilwane, i-lutein ne-zeaxanthin Ukwengeza kuye kwaboniswa ukunciphisa izimpawu zengcindezi ye-oxidative elimaza amehlo.

ukuhlukaniswa kwe-retina

Amagundane ane-retinal detachment anikezwe imijovo ye-lutein abe nokufa kwamaseli okungaphansi ngo-54% kunalawo ajovwe ngamafutha ommbila.

Uveitis

Lesi yisimo sokuvuvukala engxenyeni ephakathi yeso. I-Lutein ne-zeaxanthinkungasiza ukunciphisa inqubo yokuvuvukala.

okwempilo yamehlo i-lutein ne-zeaxanthinNakuba ucwaningo olusekelayo luthembisa, akuzona zonke izifundo ezibonisa izinzuzo.

Ngokwesibonelo, kwezinye izifundo i-lutein ne-zeaxanthin Akukho ukuhlobana okutholakele phakathi kotshwala kanye nengcuphe yokuwohloka kwe-macular okuhlobene nokufika kwangaphambi kwesikhathi.

Nakuba kunezici eziningi ezihlobene nempilo yamehlo, akwanele empilweni yamehlo ngokujwayelekile. i-lutein ne-zeaxanthinUkuyithola kubaluleke kakhulu.

Ivikela isikhumba

Eminyakeni yakamuva i-lutein ne-zeaxanthinKutholwe imiphumela emihle esikhumbeni. Imiphumela yayo ye-antioxidant ivikela isikhumba emisebeni yelanga eyingozi ye-ultraviolet (UV).

Ucwaningo lwezilwane lwamasonto amabili, 0.4% i-lutein ne-zeaxanthin wabonisa ukuthi amagundane athola ukudla okunothiswe nge-iodine ayene-dermatitis encane eyenziwa yi-UVB kunalawo athola kuphela i-0.04% yale carotenoid.

Olunye ucwaningo kubantu abangu-46 abanesikhumba esomile esithambile kuya esilinganisweni sathola ukuthi labo abathatha i-10 mg ye-lutein ne-2 mg ye-zeaxanthin bathuthukisa kakhulu ithoni yesikhumba sabo uma kuqhathaniswa neqembu lokulawula.

futhi i-lutein ne-zeaxanthin Ingavikela amangqamuzana esikhumba ekugugeni ngaphambi kwesikhathi kanye nezimila ezibangelwa yi-UVB.

Ukudla Okuqukethe i-Lutein ne-Zeaxanthin

Umbala ogqamile wezithelo nemifino eminingi i-lutein ne-zeaxanthin nakuba inikeza imifino enamahlamvu aluhlazaakhona futhi ngobuningi.

Kuyathakazelisa ukuthi i-chlorophyll emifino eluhlaza emnyama i-lutein ne-zeaxanthin ifihla izingulube zayo, ngakho imifino ibonakala iluhlaza.

Imithombo emikhulu yale carotenoid ihlanganisa i-kale, i-parsley, isipinashi, i-broccoli, nophizi. 

Ijusi yewolintshi, ikhabe, i-kiwi, i-paprika, i-zucchini namagilebhisi futhi i-lutein ne-zeaxanthinZiyimithombo emihle yezakhamzimba kanye nenani elihle likakolweni we-durum kanye nommbila. i-lutein ne-zeaxanthin elise.

Ngaphezu kwalokho, isikhuphasha seqanda sibalulekile i-lutein ne-zeaxanthin umthombo walezi zakhi zomsoco ngenxa yokuthi amafutha amaningi e-yolk kwandisa ukumuncwa kwalezi zakhi.

Amafutha akhulisa ukumuncwa kwe-lutein ne-zeaxanthin, ngakho-ke kuwumqondo omuhle ukusebenzisa amafutha omnqumo esaladini eliluhlaza.

Ngezansi kunohlu lokudla okunothe kulawa ma-antioxidants.

I-Lutein ne-Zeaxanthin Supplements

I-Lutein ne-zeaxanthinKuvame ukusetshenziswa ngendlela yezithako zokudla okunomsoco ukuvimbela ukulahlekelwa umbono noma isifo samehlo.

Ivame ukukhiqizwa ezimbalini ze-marigold futhi ihlanganiswe nama-wax, kodwa futhi ingenziwa ngokwenziwa.

Lezi zithako zisetshenziswa kakhulu, ikakhulukazi kubantu abadala asebekhulile abakhathazekile ngempilo yamehlo ekhubazekile.

emehlweni i-lutein ne-zeaxanthin Ngenxa yamazinga aphansi we ukuwohloka kwe-macular okuhlobene neminyaka (AMD) kanye ne-cataract kuyahambisana, namazinga aphezulu egazi alawa ma-carotenoid axhunywe kufika ku-57% encishisiwe ingozi ye-AMD.

I-Lutein ne-zeaxanthin Ukwengeza futhi kuthuthukisa isimo esiphelele se-antioxidant, esinganikeza ukuvikeleka okukhulu ekudambiseni ukucindezeleka.

Ingakanani I-Lutein ne-Zeaxanthin Okufanele Uyithathe Nsuku Zonke?

Khona manje i-lutein ne-zeaxanthin Akukho ukudla okunconyiwe okudliwayo

Ngaphezu kwalokho, umzimba udinga i-lutein ne-zeaxanthin Inani lokucindezeleka lingancika emalini yokucindezeleka okukuyo. Isibonelo, ababhemayo bavame ukuba namazinga aphansi e-carotenoid kunabangabhemi, njengoba bevame ukuba nokuningi. i-lutein ne-zeaxanthinangase adinge a.

Labo abasebenzisa izithasiselo isilinganiso 1-3 mg ngosuku. i-lutein ne-zeaxanthin kucatshangwa ukuthi banayo. Kodwa-ke, okungaphezu kwalokho kungadingeka ukuze kuncishiswe ingozi yokuwohloka kwe-macular ehlobene neminyaka (AMD).

Kutholwe ukuthi i-10 mg ye-lutein kanye ne-2 mg ye-zeaxanthin ibangele ukuncipha okukhulu ekuqhubekeleni phambili ekuwohlokeni kwe-macular okuhlobene nobudala.

Ngokufanayo, ukugcwalisa nge-10 mg ye-lutein no-2 mg we-zeaxanthin kuthuthukisa ithoni yesikhumba jikelele.

I-Lutein ne-Zeaxanthin Side Effects

Izithako ze-Lutein ne-zeaxanthin Kubonakala kunemiphumela emibi embalwa kakhulu ehlotshaniswa nayo.

Ocwaningweni lwamehlo olukhulu, i-lutein ne-zeaxanthin supplementsIminyaka emihlanu ayizange ibe nemiphumela emibi. Okuwukuphela komphumela ongaseceleni ochazwe kwaba ukuphuzi kwesikhumba, okwakungabhekwa njengokuyingozi.

Kodwa-ke, ucwaningo olulodwa lwathola ukukhula kwekristalu esweni lowesifazane osekhulile owafaka i-20 mg ye-lutein ngosuku futhi walandela ukudla okuphezulu kwe-lutein iminyaka eyisishiyagalombili.

Ngemva kokuyeka ukuthatha amandla, amakristalu anyamalala kwelinye iso kodwa ahlala kwelinye.

I-Lutein ne-zeaxanthininephrofayili yokuphepha enhle kakhulu.

Ucwaningo lulinganisela ukuthi i-1 mg ye-lutein ngekhilogremu yesisindo somzimba kanye ne-zeaxanthin engu-0.75 mg ngekhilogremu yesisindo somzimba nsuku zonke iphephile. Kumuntu ongu-70kg lokhu kulingana no-70mg we-lutein no-53mg we-zeaxanthin.

Ocwaningweni lwamagundane, imithamo yansuku zonke efika ku-4,000 mg/kg isisindo somzimba, isilinganiso esiphezulu esihloliwe. i-lutein noma i-zeaxanthin Ayikho imiphumela emibi etholakele

I-Lutein ne-zeaxanthin Nakuba izithasiselo zinemiphumela emibi embalwa kakhulu ebikiwe, ucwaningo olwengeziwe luyadingeka mayelana nokuthi ukudla okuphezulu kakhulu kungaba nemiphumela engemihle engaba khona yini.

Ngenxa yalokho;

I-Lutein ne-zeaxanthinama-antioxidant carotenoid anamandla atholakala ngamanani aphezulu emifino eluhlaza okumnyama futhi angabuye athathwe njengesengezo.

Imithamo yansuku zonke ye-10 mg ye-lutein kanye ne-2 mg ye-zeaxanthin ingathuthukisa ithoni yesikhumba, ivikele isikhumba elangeni, futhi yehlise ukuqhubeka kokuwohloka kwe-macular okuhlobene nobudala kanye namakhathakhatha.

Iningi lezinye izinzuzo zalawa ma-antioxidants zisacwaningwa.