Iwo 9 Akanyanya Kukosha Mavhithamini eYemaziso Hutano

Zvemukati

• 1. Vitamin A
• 2. Vitamin E
• 3. Vitamin C
• 4. Mavhitamini B6, B9 uye B12
• 5. Riboflavin
• 6. Niacin
• 7. Lutein naZeaxanthin
• 8. Omega-3 Mafuta Acidi
• 9. Thiamine
• Icho Chinokosha

Maziso ako inhengo dzakaomarara dzinoda mavitamini akasiyana siyana uye zvinovaka muviri kuti zvishande nemazvo.

Zvakajairika mamiriro, senge chirwere cheshuga retinopathy, zera-rakabatana macular degeneration, glaucoma uye cataract, zvinogona kukanganisa maziso ako.

Kunyangwe hazvo zvinhu zvakasiyana zvakasiyana zvichikonzera aya mamiriro, chikafu chinoratidzika kunge chine simba kune ese - zvirinani muchikamu.

Heano mapfumbamwe mavhitamini akakosha uye zvinovaka muviri zvinobatsira kuchengetedza hutano hwemaziso.

1. Vitamin A

Vitamin A inoita basa rakakosha mukuona nekuchengetedza yakajeka cornea, inova yekunze yekuvhara kweziso rako.

Vitamini iyi zvakare chikamu cheRhodopsin, puroteni mumaziso ako inokutendera kuti uone mumamiriro ekuderera (1).

Kushomeka kweVitamin A hakuwanzoitika munyika dzakabudirira, asi kana kusadzvanywa kunogona kutungamira kune yakakomba mamiriro anonzi xerophthalmia.

Xerophthalmia chirwere cheziso chinofambira mberi chinotanga nehusiku husiku. Kana kushayikwa kwevhitamini A kukaenderera mberi, ako misodzi misodzi uye maziso anogona kuoma. Pakupedzisira, yako cornea inopfava, zvichikonzeresa muhunze isingadzoreke (1, 2).

Vitamin A inogona zvakare kubatsira kudzivirira kubva kune mamwe matambudziko eziso. Dzimwe ongororo dzinoratidza kuti kudya kwakanyanya muvhitamini A kunogona kusanganisirwa nenjodzi yakadzikiswa yemakata uye zera-rakabatana macular degeneration (AMD) (,,,).

Kune hutano hwakawanda hwemaziso, zvekudya zvine vitamini-A-zvakapfuma zvinokurudzirwa pamusoro pekuwedzera. Mbatatisi sosi yakanaka, senge miriwo yakasvibira ine mashizha, manhanga uye mhiripiri (1).

Pfupiso Kushayikwa kwakanyanya kwevhitamini A kunogona kutungamira ku xerophthalmia, mamiriro akakomba anogona kukonzeresa hupofu. Mune zvimwe zvidzidzo, huwandu hwakawanda hwevhitamini A kudya hwaibatanidzwa nenjodzi yakadzikiswa yemakata uye kushomeka kwemazera-zvine chekuita nezera.

2. Vitamin E

Mamiriro ezvinhu mazhinji eziso anotendwa kuti anofambidzana nekushushikana kweiyo oxidative, kunova kusaenzana pakati pe antioxidants uye mahara radical mumuviri wako (,).

Vitamin E ine antioxidant ine simba inobatsira kudzivirira maseru ako - kusanganisira ako maseru eziso - kubva kukuvara nemahara radicals, anokuvadza, asina kugadzikana mamorekuru.

Imwe ongororo yemakore manomwe mu3, 340 vanhu vane AMD yakaratidza kuti kutora 400 IU yevhitamini E uye nezvimwe zvinovaka muviri mukuwedzera kwezuva nezuva kunonzi AREDS kwakaderedza njodzi yekufambira mberi kusvika kumatanho epamberi ne25% ().

Pamusoro pezvo, zvimwe zvidzidzo zvinoratidza kuti kudya kwakanyanya muvhitamini E kunogona kubatsira kudzivirira makati ane hukama nezera. Zvisinei, kumwe kutsvagurudza kunodiwa sezvo zvimwe zvidzidzo zvichiratidza kusabatana pakati pevhitamini E nemamiriro aya ().

Kunyange zvakadaro, chikafu chinosanganisira zvakakwana vitamini E chinokurudzirwa kuchengetedza hutano hwakanaka hwemaziso. Dzimwe sarudzo dzevitamin-E-dzakapfuma dzinosanganisira nzungu, mbeu nemafuta ekubikisa. Salmon, avocado nemashizha miriwo miriwo zvakare zviwanikwa zvakanaka.

Pfupiso Vitamin E, antioxidant, inogona kubatsira kudzivirira maziso ako kubva kukuvadza mahara radicals. Iyo inoshandiswa mune yekuwedzera yezuva nezuva inonzi AREDS seinogona kurapwa ye AMD, uye huwandu hwakawanda mukudya kwako hunogona kunge huchibatanidzwa nenjodzi yakadzikira yemakata.

3. Vitamin C

Kunge vhitamini E, vhitamini C ine simba antioxidant inogona kudzivirira maziso ako kubva kukuvadza mahara radicals (11).

Vitamin C uye zvimwe zvinovaka muviri zvinoshandiswa mukuwedzera AREDS, iyo inogona kubatsira avo vane AMD. Kana ikatorwa zuva rega rega, kumwe kuongorora kunoratidza kuti AREDS inogona kudzora njodzi yemamiriro aya ichienderera mberi ne25% ().

Uye zvakare, vhitamini C inodikanwa kugadzira collagen, puroteni inopa chimiro kune rako ziso, kunyanya mu cornea uye sclera ().

Ongororo dzinoverengeka dzekucherechedza dzinoratidza kuti vhitamini C inogona kubatsira kudzikisa njodzi yako yekukuvara kwemaziso, mamiriro anoita kuti ziso rako rive nemakore uye rinotadzisa kuona ().

Semuenzaniso, kumwe kuongorora kwakaratidza 75% yakaderedza njodzi yekukura kwemaziso apo kudya kwezuva nezuva kwevhitamini C kwaive pamusoro pe 490 mg, zvichienzaniswa ne125 mg kana zvishoma ().

Kumwe kuongorora kwakaratidza kuti kugara uchiwedzera vhitamini C kunogona kudzora njodzi yemakata ne45% ().

Citrus nemichero yetropiki, bhero mhiripiri, broccoli uye kare zvine huwandu hwakanyanya hwevitamin C, zvichivaita sarudzo huru dzekuwedzera kudya kwako kwezuva nezuva.

Pfupiso Vitamin C inoumba collagen, puroteni inopa mamiriro kumeso ako. Ongororo dzekuongorora dzinoratidza kuti vhitamini iyi inogona kudzivirira kubva kumakona uye kubatsira kudzivirira kufambira mberi kwe AMD.

4. Mavhitamini B6, B9 uye B12

Vatsvaguriri zvakare vakadzidza akati wandei B mavitamini kune avo maitiro pahutano hwemaziso, kunyanya mavitamini B6, B9 uye B12.

Iko kusanganiswa kwemavitamini kunogona kudzikisa huwandu hwehomocysteine, puroteni mumuviri wako inogona kusangana nekuzvimba uye nenjodzi yakawedzera yekuvandudza AMD ().

Chidzidzo chekiriniki mumadzimai chakaratidza 34% yakaderedza njodzi yekuvandudza AMD uchitora chiuru mcg chevhitamini B12 pamwe nemavitamini B6 uye B9 ().

Nekudaro, kumwe kutsvagurudza kunodiwa kusimbisa mabhenefiti eaya ekuwedzera. Mukuwedzera, hazvina kujeka kana kuwedzera kudya kwako kwevhitamini-B-zvakapfuma zvekudya kungave nemhedzisiro yakafanana.

Pfupiso Iko kusanganiswa kwevhitamini B6, B9 uye B12 kunogona kubatsira kudzikisa njodzi yako yekuvandudza AMD nekudzikisa yako homocysteine ​​mazinga.

5. Riboflavin

Imwe B vhitamini yakadzidzwa maererano nehutano hwemaziso ndeye riboflavin (vhitamini B2). Se antioxidant, riboflavin ine mukana wekudzora kushushikana kweiyo oxidative mumuviri wako, kusanganisira maziso ako (18).

Kunyanya, masayendisiti ari kudzidza kugona kwe riboflavin yekudzivirira cataract, sezvo kushayikwa kwenguva refu kwe riboflavin kunogona kutungamira kune ino mamiriro. Sezvineiwo, vanhu vazhinji vane cataract zvakare vanoshomeka mune ino antioxidant (19,).

Chimwe chidzidzo chakawana 31-51% yakadzikira njodzi yekukura kwemakatsi apo zvikafu zvevatori vechikamu zvaisanganisira 1.6-2.2 mg ye riboflavin pazuva, zvichienzaniswa .08 mg pazuva ().

Hutano zviremera zvinokurudzira kushandisa 1.1-1.3 mg ye riboflavin pazuva. Zvinowanzova nyore kuwana huwandu uhwu, sezvo chikafu chakawanda chiri muRiboflavin. Mimwe mienzaniso inosanganisira oats, mukaka, yogati, nyama yemombe uye zviyo zvakasimbiswa (19).

Pfupiso Seye antioxidant, riboflavin inogona kudzivirira kubva kukuvadza mahara radicals mumaziso ako. Kudya kwakanyanya muRiboflavin kwave kuchisanganiswa nenjodzi yakadzikira yekuvhiya katsi.

6. Niacin

Basa guru reNiacin (vhitamini B3) mumuviri wako kubatsira kushandura chikafu kuita simba. Inogona zvakare kuita se antioxidant (22).

Munguva pfupi yapfuura, ongororo dzakaratidza kuti niacin inogona kutora chinzvimbo mukudzivirira glaucoma, mamiriro ayo mutsipa weziso weziso rako unokuvara (23).

Semuenzaniso, ongororo yekuongorora pamusoro pekudya kunovaka muviri kwevakuru veKorea uye njodzi yavo yeglaucoma yakawana kusangana pakati pekudya kwakaderera kudya niacin nemamiriro aya ().

Uye zvakare, chidzidzo chemhuka chakaratidza kuti mwero yakakwira yeiacin yekuwedzera yaishanda mukudzivirira glaucoma ().

Pakazara, kumwe kutsvagurudza pamusoro pekugona kubatana pakati pe niacin uye glaucoma kunodiwa.

Zvokuwedzera zvinofanirwa kushandiswa nekuchenjerera. Kana ikadyiwa muhuwandu hwakawanda hwe 1.5-5 gramu pazuva, niacin inogona kuunza migumisiro yakaipa kumeso, kusanganisira kuona kwakakanganiswa, kukuvara kwemacular uye kuzvimba kwekornea (,).

Nekudaro, hapana humbowo hwekuti kudya chikafu zvakasikwa zvine niacin kune chero zvakashata mhedzisiro. Zvimwe zvekudya zvinosanganisira nyama yemombe, huku, hove, howa, nzungu uye bhinzi.

Pfupiso Zvidzidzo zvinoratidza kuti niacin inogona kudzivirira kukura kweglaucoma, asi zvinowedzera zvinofanirwa kushandiswa nekuchenjerera.

7. Lutein naZeaxanthin

Lutein uye zeaxanthin chikamu chemhuri yecarotenoid, boka remakomputa anobatsira akagadzirwa nemiti.

Ose maviri ma carotenoid aya anogona kuwanikwa mune macula uye retina yemaziso ako, kwaanobatsira kusefa mwenje webhuruu unogona kukuvadza, nekudaro kudzivirira maziso ako kubva kukuvara ().

Ongororo dzinoverengeka dzinoratidza kuti aya makomputa emiti anogona kudzivirira kuona kwemaziso uye kudzivirira kana kunonoka kufambira mberi kwe AMD (,).

Ongororo yakasarudzika, inodzorwa yakawana mabhenefiti e lutein kune vanhu vane cataract. Anopfuura makore maviri, avo vanotora zvinowedzera zvine 15 mg ye lutein katatu pavhiki vakaona kuvandudzwa muchiono ().

Yakakurudzirwa kudya kwezuva nezuva uye yakachengeteka yekuwedzera dosi haina kugadzirirwa aya makomponi. Nekudaro, inosvika makumi maviri emamiriyoni e lutein pazuva kwemwedzi mitanhatu yakashandiswa muzvidzidzo pasina zvinokanganisa (32).

Kunyange zvakadaro, zvinowedzera zvinogona kunge zvisina kudikanwa. Zvishoma se6 mg ye lutein uye zeaxanthin inogona kuburitsa mabhenefiti, uye chikafu chine michero nemiriwo zvinopa huwandu uhwu. Sipinachi yakabikwa, kare uye collard magidhi anonyanya kukwirira mune aya macarotenoid (32).

Pfupiso Lutein uye zeaxanthin zvinobatsira zvinomera zvinomera zvinogona kubatsira kudzivirira AMD uye cataract. Hapana zvinokurudzirwa kuwedzerwa kwezuva nezuva zvakagadzwa, asi chikafu chakakwira mumichero nemiriwo chinogona kupa zvakawanda izvi zvinovaka muviri.

8. Omega-3 Mafuta Acidi

Omega-3 fatty acids imhando yemafuta anonzi polyunsaturated. Nhengo dzesero dzetina yako dzine huwandu hwakanyanya hweDHA, imwe mhando yeomega-3 ().

Kunze kwekubatsira kuumba maseru eziso rako, omega-3 mafuta ane anti-kupisa zvinhu izvo zvinogona kutora chinzvimbo mukudzivirira chirwere cheshuga retinopathy (DR).

Kuongororwa kweongororo makumi matatu neshanu kwakaratidza kuti chikafu chakakwira muhove dzine mafuta - senge chinyakare chikafu cheMediterranean - chinogona kudzivirira kurwisa DR. Kunyangwe izvi zviwanikwa zvichida kuratidzwa nekumwe kutsvagisa, zvinoreva kuti mafuta acids anogona kuve nemhosva ().

Mafuta eOmega-3 anogona zvakare kubatsira vanhu vane chirwere cheziso chakaoma nekuvabatsira kuburitsa mimwe misodzi. Nemamiriro aya, kushomeka kwemisodzi kunokonzeresa kuoma, kusagadzikana uye dzimwe nguva kuona kwakashata (,, 36).

Kuti uwedzere omega-3 fatty acids mukudya kwako, sanganisira zvakapfuma senge hove, flaxseed, chia mbeu, soy uye nzungu. Omega-3s inogona kuwanikwa mumafuta ekubikisa akadai secanola uye maorivhi.

Pfupiso Omega-3 fatty acids ane anti-anogumbura ehupfumi uye anogona kubatsira kudzivirira chirwere cheshuga retinopathy (DR) kana ichiiswa mukudya kwako. Aya mafuta anogona zvakare kubatsira avo vane yakaoma maziso maziso.

9. Thiamine

Thiamine, kana vhitamini B1, inoita chinzvimbo chakakodzera musero mashandiro uye kushandura chikafu kuita simba (37).

Inogona kunge inoshanda pakuderedza njodzi yemakata (,).

Chidzidzo chekucherechedza mune vanhu mazana maviri nemazana mapfumbamwe muAustralia chinoratidza kuti kudya kwakanyanya mu thiamine kunoderedza njodzi yako yekukuvara kwemaziso ne40%. Ichi chidzidzo zvakare chinoratidza kuti protein, vhitamini A, niacin uye riboflavin inogona kudzivirira kubva kumaziso ().

Uyezve, thiamine yakagadziriswa senge inogona kurapwa kwekutanga nhanho dzeDR.

Chidzidzo chekiriniki chakawana kuti 100 mg yethaiamine yakatorwa katatu zuva nezuva yakaderedza huwandu hwealbumin mumurini - chiratidzo cheDR murudzi rwechipiri chirwere cheshuga ().

Zvekudya zvinyorwa zve thiamine zvinosanganisira zviyo zvizere, nyama nehove. Uye zvakare, thiamine inowanzo kuwedzerwa kuzvikafu senge zviyo zvemangwanani, chingwa uye pasita (37).

Pfupiso Kudya kwakanyanya mu thiamine kwave kuchisanganisirwa nenjodzi yakadzikira yekuvamba katsi. Zvekuwedzera zvave zvakare kurongwa senzira yekurapa DR.

Icho Chinokosha

Tsvagiridzo inoratidza kuti mamwe mavhitaminzi uye zvinovaka muviri zvinogona kubatsira kudzivirira kana kunonoka kufambira mberi kwenzvimbo dzakasiyana dzemaziso.

Zvekuwedzera zvinogona kubatsira kana iwe uchifungidzira kuti urikushaya chero eaya mavitamini mune chako chikafu.

Nekudaro, kudya chikafu chakaringana chine michero, miriwo, zviyo zvese, mapuroteni uye mafuta ane hutano zvinokupa iwe zvese zvinovaka muviri maziso ako - uye nemuviri wako wese - unoda hutano hwakakwana.