Lutein: chii icho, chii chaicho uye kupi kuti uzviwane

Zvemukati

• Chii ichochi
• 1. Hutano hwemaziso
• 2. Utano hweganda
• 3. Kudzivirira zvirwere
• Chikafu chine lutein
• Lutein kuwedzera

Lutein yero pigmented carotenoid, yakakosha pakushanda kwakakodzera kwemuviri, sezvo isingakwanise kuigadzira, inogona kuwanikwa muzvikafu zvakaita sechibage, kabichi, arugula, sipinashi, broccoli kana zai.

Lutein inobatsira pakuona zvakanaka, inodzivirira kukwegura kweganda risati rasvika uye inobatsira kudzivirira meso uye ganda kubva kune mahara radicals, UV mwenje uye bhuruu mwenje, ndosaka zvichikosha kwazvo kudya kudya kwakaringana kwakazara mune chikafu. Nechinhu ichi.

Mune zvimwe zviitiko, uko kudya kwacho kusingakwanise kutsiva lutein kana muzviitiko apo izvo zvinodiwa zvikawedzerwa, kushandiswa kwezvokuwedzera kunogona kupembedzwa.

Chii ichochi

Lutein yakakosha carotenoid yehutano hwemaziso, dziviriro yeDNA, hutano hweganda, hutachiona, kupokana nekukwegura uye kugara zvakanaka:

1. Hutano hwemaziso

Lutein yakakosha kwazvo pakuona, sezvo chiri icho chikamu chikuru cheiyo macula pigment, inova chikamu chetina yeziso.

Uye zvakare, lutein inobatsira pakuvandudza maonero muvanhu vane cataract uye inobatsira pa AMD (Macular Degeneration Inokonzerwa neKukwegura), chinova chirwere chinofambira mberi chinokanganisa macula, nzvimbo yepakati yetina, inoenderana nepakati chiratidzo, nekuti inochengetedza iyo retina kubva kukuvadzwa kubva pachiedza uye nekuvandudzwa kwekusarongeka kwekuona, nekusefa mwenje webhuruu uye kutapudza inoshanda yeoksijeni marudzi, nekuda kweayo anti-oxidant chiito.

2. Utano hweganda

Nekuda kweayo anti-oxidant chiito, lutein inoderedza kukuvara kweiyo oxidative muzvikamu zvepamusoro zveganda, zvinokonzerwa nemwaranzi yeultraviolet, utsi hwefodya uye kusvibiswa, kudzivirira kukwegura kwayo isati yakwana.

3. Kudzivirira zvirwere

Kutenda kune yayo yakasimba anti-oxidant zvivakwa, lutein zvakare inobatsira mukudzivirira kweDNA, inomutsa immune system, nokudaro ichipa mukudzivirira kwezvirwere zvisingaperi uye mamwe marudzi ekenza.

Uye zvakare, iyi carotenoid inobatsirawo kudzikisa kuzvimba, nekuda kwekugona kwayo kudzora mamakisi ekuputira.

Tsvaga mabhenefiti emamwe carotenoid akakosha kumuviri.

Chikafu chine lutein

Iwo akanakisa masosi masosi e lutein ndeyegirini mashizha emuriwo, senge kare, chibage, arugula, watercress, mustard, broccoli, sipinashi, chicory, celery uye lettuce.

Kunyangwe mune zvishoma zvishoma, lutein inogona kuwanikwawo mutsvuku-orenji machubhu, matsva mahebhu uye zai yolk.

Iyi tafura inotevera inonyora zvimwe zvekudya zvine lutein uye zvirimo pa100 g:

Lutein kuwedzera

Lutein zvinowedzera zvinogona kupa zvakakosha hutano mabhenefiti, kana ikashandiswa sekurairwa nachiremba wako. Mimwe mienzaniso ndiFloraglo lutein, Lavitan Mais Visão, Vielut, Totavit neNeovite, semuenzaniso.

Zvidzidzo zvekiriniki mune varwere vane chirwere cheziso zvinoratidza kuti lutein zvinowedzera zvinogona kuzadza lutein muziso uye kubatsira kuvandudza kuona.

Kazhinji, iyo inokurudzirwa dosi ye lutein ndeye 15 mg pazuva, izvo zvinogona kubatsira kuwedzera kuwanda kwe macular pigment, kudzivirira zera zvine chekuita nezera, kugadzirisa husiku nemasikati kuona, uye kugadzirisa basa rekuona kune varwere vane cataract uye DMI.