Nhau - Ndechipi chitubu chakanakisa che zeaxanthin?

Zeaxanthin i carotenoid yechisikigo inoita basa rakakosha muhutano hwemaziso. Inonyanya kuzara munzvimbo ye macular ye retina, uko inosefa chiedza chebhuruu zvinobudirira, inoderedza kukuvara kwe oxidative, uye inoderedza njodzi yekuora kwe macular (AMD) uye cataracts. Sezvo muviri wemunhu usingakwanise kugadzira zeaxanthin, inofanira kuwanikwa kubva muchikafu kana mune zvekudya. Chinyorwa chino chichapa sumo yakadzama yemabasa e zeaxanthin, manyuko ayo akanakisa, nzira dzekuwedzera, uye maitiro ekuvandudza kunyudzwa kwayo, ichikubatsira nesainzi kuwedzera ichi chinovaka muviri chakakosha uye kuchengetedza kuona kwako.

1. Chii chinonzi Zeaxanthin uye Nei Ichikosha?

1.1 Chii chinonzi Zeaxanthin?

Zeaxanthinrudzi rwe carotenoid uye iri mumhuri ye macular pigment, pamwe chete ne lutein. Inonyanya kuwanikwa munzvimbo ye macular ye retina ne lens, ichibatsira kuchengetedza kuona kwakanaka uye kudzivirira maziso kubva mukushushikana kwe oxidative uye kukuvara kwechiedza chebhuruu. Kusiyana ne beta-carotene, zeaxanthin haishanduke kuita vhitamini A mumuviri asi inobatsira zvakananga kuhutano hwemaziso. Pamusoro pezvo, tsvakiridzo inoratidza kuti zeaxanthin inogonawo kutsigira hutano hwehuropi, sezvo yakawanda mutsinga dzetsinga uye inoita basa rekuchengetedza mashandiro epfungwa.

1.2 Mabasa eZeaxanthin

ZeaxanthinInonyanya kubatsira hutano hwemaziso nekusefa chiedza chebhuruu, ichipa dziviriro yeantioxidant, ichideredza njodzi yekuora kwemaziso, ichideredza kuneta kwemaziso, uye ichivandudza kupenya kwemaziso. Nemararamiro emazuva ano anosanganisira kugara uchitarisa skrini dzedhijitari kwenguva refu, maziso ari kuwedzera kuratidzwa chiedza chebhuruu chine simba rakawanda, izvo zvinogona kukurumidzisa kuora kwekuona. Zeaxanthin inobatsira kuderedza kukuvara kwechiedza chebhuruu ku retina, ichideredza njodzi yekudzikira kwekuona. Pamusoro pezvo, hunhu hwayo hweantioxidant hunobatsira kuderedza ma free radicals, kuderedza kuzvimba, uye kudzivirira kuora kwemaziso kunokonzerwa ne oxidative stress.

2. Zeaxanthin Inobatsira Sei Hutano Hwemaziso?

2.1 Inosefa Ruvara rwebhuruu uye Inodzivirira Retina

Chiedza chebhuruu chine urefu hupfupi hwenguva uye simba rakawanda, zvichichibvumira kupinda mu cornea ne lens, kusvika ku retina zvichikonzera kukuvara kwe oxidative kunzvimbo ye macular. Kugara uchitarisa chiedza chebhuruu kwenguva refu kunogona kuwedzera kuneta kwemaziso, uye njodzi yekuora kwe macular, uye kutokonzera kurasikirwa nekuona. Zeaxanthin inonyatso tora chiedza chebhuruu muhukuru hwe 400-500nm, ichigadzira "chinodzivirira" chechisikigo mu retina chinoderedza kukuvara kunokonzerwa nechiedza uye chinobatsira kuderedza kuora kwe macular.

2.2 Dziviriro yeAntioxidant kubva kuFree Radicals

Mafree radicals mamorekuru asina kugadzikana anogadzirwa panguva yekushandiswa kwemetabolism anorwisa magadzirirwo emasero, zvichikonzera kukuvara kwematishu uye kuzvimba. Maziso anonyanya kukanganiswa nekuunganidzwa kwemafree radicals nekuda kwekusangana nemwaranzi ye ultraviolet, kusvibiswa, uye mwaranzi yescreen, zvichiwedzera njodzi ye AMD uye cataracts. Se antioxidant ine simba, zeaxanthin inobatsira kuderedza mafree radicals, kuderedza oxidative stress uye kudzivirira matishu emaziso kubva mukukuvadzwa.

2.3 Inodzivirira Kuora Kwemacular Kunokonzerwa Nezera (AMD)

Kuora kwemaziso chirwere che retina chinokonzerwa nekukwegura uye ndicho chikonzero chikuru cheupofu muvanhu vakuru. Zvidzidzo zvakawana kuti huwandu hwakawanda hwe zeaxanthin munzvimbo yemaziso hune chekuita nenjodzi shoma ye AMD. Chidzidzo che AREDS2 chakaitwa ne US National Eye Institute (NEI) chakaona kuti kunwa 10 mg ye lutein + 2 mg ye zeaxanthin zuva nezuva kwakaderedza zvakanyanya njodzi yekufambira mberi kwe AMD iri pakati nepakati kusvika padanho repamusoro. Nokudaro, kuwedzera kunwa kwe zeaxanthin kwakakosha pakudzivirira AMD.

2.4 Inoderedza Kuneta Kwemaziso uye Inowedzera Kujeka Kwemaziso

Nekushandisa sikirini kwenguva refu, vanhu vazhinji vanowana zviratidzo zvekuneta kwemaziso, kusanganisira kuoma, kurwadziwa, uye kusaona zvakanaka. Zeaxanthin haingoderedzi chete mutoro wekukurudzira chiedza pamaziso asiwo inowedzera kusiyanisa kwemaziso, zvichiita kuti mifananidzo ionekwe zvakajeka. Izvi zvinobatsira kuderedza kusagadzikana kwemaziso uye zvinovandudza kugadzikana kwemaziso panguva yakareba yebasa kana kushandisa sikirini.

3. Zvitubu zveZeaxanthin: Ndezvipi Zvikafu Zvine Zvakawanda?

3.1 Muriwo wegirini une mashizha (Nzvimbo Yakanakisisa Inobva Muzvirimwa)

Miriwo ine mashizha ndiwo mamwe emanyuko akanakisa e zeaxanthin ne lutein, kunyanya kale, sipinachi, collard greens, uye turnip greens. Kale ine inenge 3,555 mcg ye zeaxanthin pa 100g, nepo sipinachi ichipa inenge 3,310 mcg. Muriwo uyu wakapfumawo mune fiber, vhitamini C, uye mamwe ma antioxidants anobatsira pahutano hwese. Sezvo zeaxanthin ichinyungudika mumafuta, kuidya nemafuta ane hutano (akadai semafuta emuorivhi) kunogona kuwedzera kunyudzwa kwemafuta.

3.2 Michero neMiriwo zveOrenji neYero (Zvine Zeaxanthin Yakawanda)

Michero nemiriwo yakawanda yeorenji neyero yakapfuma mu zeaxanthin, kusanganisira chibage chinotapira, mhiripiri tsvuku, manhanga, uye maranjisi. Pakati peizvi, chibage chinotapira ndechimwe chezvirimwa zvisina mashizha akawanda, zvichipa inenge 2,020 mcg ye zeaxanthin pa 100g. Pamusoro pezvo, mhiripiri tsvuku nemanhanga zvine huwandu hwakawanda, nemavara akadzika anoratidza huwandu hwakawanda hwe zeaxanthin.

Mazai 3.3 (Mazai Akanakisisa Anobva Kumhuka)

Mazai, kunyanya ma yolks emazai, ndiwo manyuko akanaka e zeaxanthin ne lutein. Kunyangwe ma yolks emazai aine huwandu hwakaderera hwe zeaxanthin pane mimwe miriwo, kuwanikwa kwawo kwakakwira zvakanyanya. Zvidzidzo zvinoratidza kuti muviri unotora zeaxanthin kubva mumazai ka3-4 zvinobudirira kupfuura zvinobva mumiti nekuda kwekuvapo kwemafuta echisikigo mumazai, anobatsira kunwa carotenoids. Nokudaro, kudya mazai nguva dzose inzira inoshanda yekuwedzera huwandu hwe zeaxanthin.

4. Zvekuwedzera zveZeaxanthin: Zvinodiwa Here?

Mhedziso: Nzira Yakanakisisa Yokuwana Zeaxanthin Yakakwana

Kuve nechokwadi chekuti zvakakwanazeaxanthinKudya, zvinokurudzirwa kuisa miriwo yakawanda ine mashizha, chibage chinotapira, mhiripiri tsvuku, uye yolk dzemazai mukudya kwako kwezuva nezuva uku uchibatanidza nemafuta ane hutano uye ma antioxidants kuti unyatsopinza. Kune vakuru, vashandisi vema digital screen, kana vanhu vari panjodzi yezvirwere zvemaziso, kuwedzerwa kwemvura kunogona kuva sarudzo inobatsira. Nekuisa zeaxanthin mune zvekudya zvako nesainzi, unogona kuchengetedza kuona kwako uye kuchengetedza hutano hwemaziso kwenguva refu!