Ezona 9 iivithamini ezibaluleke kakhulu kwimpilo yamehlo

Umxholo

• 1. Vitamin A
• 2. Vitamin E
• 3. UVitamin C
• 4. Iivithamini B6, B9 kunye neB12
• 5. URiboflavin
• 6. INiacin
• 7. ILutein kunye neZeaxanthin
• 8. I-Omega-3 Fatty Acids
• 9. Thiamine
• Umgca osezantsi

Amehlo akho ngamalungu antsonkothileyo afuna iivithamini ezahlukeneyo kunye nezondlo ukuze zisebenze ngokufanelekileyo.

Iimeko eziqhelekileyo, ezinje ngesifo seswekile, ukuphinda-phinda okuhambelana nobudala be-macular, i-glaucoma kunye ne-cataract, kunokuchaphazela amehlo akho.

Nangona izinto ezahlukeneyo zibangela ezi meko, ukutya okunesondlo kubonakala kunempembelelo kubo bonke - ubuncinci kwinxalenye.

Nazi iivithamini eziphambili ze-9 kunye nezakha-mzimba ezinceda ukugcina impilo yamehlo.

1. Vitamin A

UVitamin A udlala indima ebalulekileyo embonweni ngokugcina i-cornea ecacileyo, nesigqubuthelo sangaphandle seliso lakho.

Le vithamini ikwalicandelo le-rhodopsin, iprotein emehlweni akho ekuvumela ukuba ubone kwiimeko eziphantsi zokukhanya (1).

Ukunqongophala kukaVitamin A kunqabile kumazwe aphuhlileyo, kodwa ukuba ukungangqinelwanga kungakhokelela kwisimo esibi esibizwa ngokuba yi-xerophthalmia.

IXerophthalmia sisifo esiqhubela phambili ngamehlo esiqala ngobumfama ebusuku. Ukuba ukusilela kwe vithamin A kuyaqhubeka, iinyembezi zakho zamehlo kunye namehlo anokuma. Okokugqibela, i-cornea yakho ithamba, ikhokelela kubumfama obungenakuguqulwa (1, 2).

I-Vitamin A inokukunceda ukukhusela kwezinye izifo zamehlo. Olunye uphononongo lubonisa ukuba ukutya okuphezulu kwi-vitamin A kunokunxulunyaniswa nomngcipheko wokuncipha kwamehlo kunye nokuhla kwe-macular degeneration (AMD) (,,,).

Kwimpilo yamehlo ngokubanzi, ukutya okune-vitamin-A-rich kuyacetyiswa ngaphezulu kwezongezo. Iibhatata ngumthombo ogqwesileyo, njengemifuno eluhlaza, amathanga kunye neentsimbi (1).

Isishwankathelo Ukunqongophala kakhulu kukavithamini A kunokukhokelela kwi-xerophthalmia, imeko enokubangela ubumfama. Kwezinye izifundo, inani elininzi leevithamini A lokutya linxulunyaniswa nomngcipheko wokuncipha kwamehlo kunye nokuwohloka okuhambelana nobudala be-macular.

2. Vitamin E

Iimeko ezininzi zamehlo kukholelwa ukuba zinxulunyaniswa noxinzelelo lwe-oxidative, nokungalingani phakathi kwee-antioxidants kunye neeradicals simahla emzimbeni wakho (,).

I-Vitamin E yi-antioxidant enamandla enceda ukukhusela iiseli zakho-kubandakanya iiseli zamehlo-kumonakalo owenziwe simahla, eziyingozi, iimolekyuli ezingazinzanga.

Isifundo seminyaka esixhenxe kubantu abangama-3,640 abane-AMD babonisa ukuba ukuthatha i-400 IU ye-vitamin E kunye nezinye izakhamzimba kwisongezelelo semihla ngemihla esibizwa ngokuba yi-AREDS kunciphise umngcipheko wokuqhubela phambili kwizigaba eziphambili ngama-25% ().

Ukongeza, olunye uphononongo lubonisa ukuba ukutya okuphezulu ku-vitamin E kunokunceda ekuthinteleni i-cataract ezinxulumene nobudala. Nangona kunjalo, uphando oluthe kratya luyafuneka njengoko ezinye izifundo zingabonisi unxibelelwano phakathi kukavithamini E nale meko ().

Nangona kunjalo, ukutya okubandakanya i-vitamin E eyaneleyo kuyacetyiswa ukugcina impilo efanelekileyo yamehlo. Olunye ukhetho lwe-vitamin-E-rich lubandakanya amandongomane, imbewu kunye neeoyile zokupheka. Isalmon, iavokhado kunye nemifuno eluhlaza iluhlobo lwemithombo elungileyo.

Isishwankathelo I-Vitamin E, i-antioxidant, inokunceda ukukhusela amehlo akho ekonakaliseni iiradicals zasimahla. Isetyenziswa kwisongezo semihla ngemihla esibizwa ngokuba yi-AREDS njengonyango olunokubakho lwe-AMD, kwaye izixa eziphezulu ekutyeni kwakho zinokudityaniswa nomngcipheko omncinci wecataract.

3. UVitamin C

Njengevithamini E, ivithamin C yintsholongwane enamandla enokukhusela amehlo akho ekonakaliseni iiradicals zasimahla (11).

I-Vitamin C kunye nezinye izakha mzimba zisetyenziswa kwi-AREDS yokuncedisa, enokunceda abo bane-AMD. Xa luthathwa yonke imihla, olunye uphando lubonisa ukuba i-AREDS inokuwunciphisa umngcipheko wale meko uqhubela phambili ngama-25% ().

Ukongeza, ivithamin C iyadingeka ukwenza i-collagen, iprotheyini ebonelela ngolwakho iso, ngakumbi kwi-cornea kunye ne-sclera ().

Izifundo ezininzi zokujonga zibonisa ukuba ivithamin C inokukunceda ukunciphisa umngcipheko wokukhula kwe-cataract, imeko ebangela ukuba iliso lakho libe lilifu kwaye lonakalise umbono ().

Umzekelo, uphononongo olunye lokujonga lubonakalise i-75% yokunciphisa umngcipheko wokuphuhlisa i-cataract xa i-vitamin C yemihla ngemihla ibingaphezulu kwe-490 mg, xa kuthelekiswa ne-125 mg okanye ngaphantsi ().

Olunye uphononongo lufumanise ukuba izongezo zevithamini C eziqhelekileyo zinokunciphisa umngcipheko we-cataract nge-45% ().

Izitrasi kunye neziqhamo ezikweleenjiko, i-bell pepper, i-broccoli kunye ne-kale ziqulathe izixa eziphezulu zevithamini C, ezenza ukuba zibe ziindlela ezintle zokunyusa ukutya kwakho kwemihla ngemihla.

Isishwankathelo I-Vitamin C yenza i-collagen, iprotein ebonelela ngamehlo akho. Uphononongo lokujonga lubonisa ukuba le vithamini inokuzikhusela ngokuchasene nengqele kunye nokunceda ukuthintela ukuqhubela phambili kwe-AMD.

4. Iivithamini B6, B9 kunye neB12

Abaphandi bafundile iivithamini ezininzi ze-B ngefuthe labo kwimpilo yamehlo, ngakumbi iivithamini B6, B9 kunye neB12.

Olu dibana lweevithamini lunokwehlisa amanqanaba e-homocysteine, iprotein emzimbeni wakho enokuthi inxulunyaniswe nokudumba kunye nomngcipheko owandayo wokuphuhlisa i-AMD ().

Isifundo seklinikhi kwabasetyhini sibonakalise i-34% yokunciphisa umngcipheko wokuphuhlisa i-AMD ngelixa uthatha i-1,000 mcg ye-vitamin B12 kunye neevithamini B6 kunye ne-B9 ().

Nangona kunjalo, uphando oluninzi luyafuneka ukuqinisekisa izibonelelo zezi zongezelelo. Ukongeza, akucaci ukuba ukonyusa ukutya kwakho iivithamini-B kukutya okunotyebileyo kuya kuba neziphumo ezifanayo.

Isishwankathelo Ukudityaniswa kweevithamini B6, B9 kunye neB12 kunokunceda ukunciphisa umngcipheko wokuphuhlisa i-AMD ngokunciphisa amanqanaba akho e-homocysteine.

5. URiboflavin

Enye i-Vitamin B efundwe ngokunxulumene nempilo yamehlo yi-riboflavin (ivithamini B2). Njenge-antioxidant, i-riboflavin inamandla okunciphisa uxinzelelo lwe-oxidative emzimbeni wakho, kubandakanya namehlo akho (18).

Ngokukodwa, oososayensi bafunda ubuchule be riboflavin yokuthintela i-cataract, njengoko ukusilela kwe-riboflavin ixesha elide kunokubangela le meko. Into enomdla kukuba, abantu abaninzi abaneekati ezibukhali nabo bayasilela kule antioxidant (19,).

Olunye uphononongo lufumene i-31-51% yehle umngcipheko wokuphuhliswa kwamehlo xa izidlo zabathathi-nxaxheba zibandakanya i-1.6-2.2 mg ye-riboflavin ngosuku, xa kuthelekiswa .08 mg ngosuku ().

Abasemagunyeni kwezempilo bacebisa ukuba basebenzise i-1.1-1.3 mg ye-riboflavin ngosuku. Ngokuqhelekileyo kulula ukufezekisa le mali, njengoko ukutya okuninzi kuphezulu kwi-riboflavin. Eminye yemizekelo ibandakanya i-oats, ubisi, iyogathi, inyama yenkomo kunye neenkozo eziqinileyo (19).

Isishwankathelo Njenge-antioxidant, i-riboflavin inokuzikhusela ekonakaliseni ii-radicals zasimahla emehlweni akho. Ukutya okuphezulu kwi-riboflavin kunxulunyaniswe nomngcipheko ophunguliweyo wokuphuhlisa i-cataract.

6. INiacin

Owona msebenzi uphambili we-niacin (ivithamini B3) emzimbeni wakho kukunceda ukuguqula ukutya kube ngamandla. Inokusebenza njenge-antioxidant (22).

Kutshanje, uphononongo lucebise ukuba i-niacin inokudlala indima kuthintelo lwe-glaucoma, imeko apho imithambo-luvo yamehlo akho yonakele (23).

Umzekelo, uphononongo lokujonga ukutya kwezondlo kwabantu abadala baseKorea kunye nomngcipheko we-glaucoma bafumanisa unxibelelwano phakathi kokutya okuncinci kwe-niacin kunye nale meko ().

Ukongeza, isifundo sezilwanyana sabonisa ukuba iidosi eziphezulu zezongezo ze-niacin zazisebenza ngokuthintela i-glaucoma ().

Ngokubanzi, uphando oluninzi malunga nonxibelelwano olunokubakho phakathi kwe-niacin kunye ne-glaucoma luyafuneka.

Izibonelelo kufuneka zisetyenziswe ngononophelo. Xa isetyenziswe kwimilinganiselo ephezulu ye-1.5-5 gram ngosuku, i-niacin inokubangela iziphumo ezibi emehlweni, kubandakanya ukungaboni kakuhle, umonakalo we-macular kunye nokudumba kwe-cornea (,).

Nangona kunjalo, abukho bungqina bokuba ukutya ukutya ngokwendalo okuphezulu kwi-niacin kuneziphumo ezibi. Eminye imithombo yokutya ibandakanya inyama yenkomo, inkukhu, intlanzi, amakhowa, amandongomane kunye nemidumba.

Isishwankathelo Izifundo zibonisa ukuba i-niacin inokuthintela ukukhula kwe-glaucoma, kodwa izongezo kufuneka zisetyenziswe ngononophelo.

7. ILutein kunye neZeaxanthin

I-Lutein kunye ne-zeaxanthin bayinxalenye yosapho lwe-carotenoid, iqela lezinto eziluncedo ezihlanganiswe zizityalo.

Zombini ezi carotenoids zinokufumaneka kwi-macula kunye ne-retina yamehlo akho, apho zinceda ukucoca ukukhanya okunokuba yingozi okwesibhakabhaka, ngaloo ndlela kukhusela amehlo akho kumonakalo ().

Izifundo ezininzi zicebisa ukuba ezi zixhobo zinokuthintela ukungaboni ngamehlo kunye nokuthintela okanye ukucothisa ukuqhubela phambili kwe-AMD (,).

Uphononongo olungenamkhethe, olulawulwayo lufumene izibonelelo ezinokubakho ze-lutein kubantu abaneekati. Ngaphezulu kweminyaka emibini, abo bathatha izongezo eziqukethe i-15 mg ye-lutein kathathu ngeveki bafumana ukuphuculwa kombono ().

Ukungeniswa okucetyiswayo kwemihla ngemihla kunye needosi ezongezelelweyo ezikhuselekileyo azisekelwanga kwezi khompawundi. Nangona kunjalo, ukuya kuthi ga kwi-20 mg ye-lutein ngosuku kangangeenyanga ezi-6 isetyenzisiwe kwizifundo ngaphandle kweziphumo ezibi (32).

Nangona kunjalo, izongezo zisenokungabikho mfuneko. Kancinci nje nge-6 mg ye-lutein kunye ne-zeaxanthin inokuvelisa izibonelelo, kunye nokutya okunotye iziqhamo kunye nemifuno ngokwendalo kunika le mali. Isipinatshi esiphekiweyo, i-kale kunye nemifuno ye-collard iphezulu kakhulu kwezi carotenoids (32).

Isishwankathelo I-Lutein kunye ne-zeaxanthin zizibonelelo ezinenzuzo zezityalo ezinokuthi zincede ekuthinteleni i-AMD kunye ne-cataract. Akukho kucetyiswa kokungeniswa kwemihla ngemihla okusekwe, kodwa ukutya okuphezulu kwiziqhamo kunye nemifuno kunokunika uninzi lwezondlo.

8. I-Omega-3 Fatty Acids

I-Omega-3 fatty acids luhlobo lwamafutha e-polyunsaturated. Inwebu yeseli yeretina yakho inezinga eliphezulu le-DHA, uhlobo oluthile lwe-omega-3 ().

Ngaphandle kokunceda ukwenza iiseli zelihlo lakho, i-omega-3 fats ineepropathi ezichasene nokudumba ezinokuthi zidlale indima kuthintelo lwesifo seswekile (i-DR).

Uphengululo lwezifundo ezingama-31 zacebisa ukuba ukutya okuphezulu kwintlanzi enamafutha-njengokutya kwendabuko kweMeditera-kunokukhusela kwi-DR. Nangona ezi zinto zifunyanisiweyo kufuneka ziqinisekiswe nophando oluthe kratya, zithetha ukuba ii-acid ezinamafutha zinokuba noxanduva ().

Amafutha e-Omega-3 anokunceda abantu abanezifo zamehlo ezomileyo ngokubanceda bavelise iinyembezi ngakumbi. Ngale meko, ukunqongophala kweenyembezi kubangela ukoma, ukungonwabi kunye nokubona ngamanye amaxesha (,, 36).

Ukonyusa i-omega-3 fatty acids kwisidlo sakho, kubandakanya imithombo etyebileyo efana nentlanzi, iflakisi, imbewu ye-chia, isoya kunye namandongomane. I-Omega-3s ikwafumaneka kwioyile zokupheka ezinjenge-canola kunye neoyile ye-olive.

Isishwankathelo I-Omega-3 fatty acids inezinto ezichasayo kwaye inokunceda ekuthinteleni i-retinopathy yeswekile (i-DR) xa ibandakanyiwe kukutya kwakho. La mafutha anokunceda abo banezifo zamehlo ezomileyo.

9. Thiamine

I-Thiamine, okanye ivithamini B1, idlala indima ekusebenzeni kakuhle kweseli kunye nokuguqula ukutya kube ngamandla (37).

Kungenzeka ukuba isebenze ekunciphiseni umngcipheko we-cataract (,).

Uphononongo lokujonga kubantu abangama-2,900 e-Australia lubonisa ukuba ukutya okuphezulu kwi-thiamine kunciphisa umngcipheko wokuba ne-cataract nge-40%. Olu pho nonongo lubonisa ukuba iprotheni, i-vitamin A, i-niacin kunye ne-riboflavin inokukhusela kwi-cataract ().

Ngaphezu koko, i-thiamine icetyisiwe njengonyango olunokubakho kumanqanaba okuqala e-DR.

Isifundo seklinikhi sifumanise ukuba i-100 mg ye-thiamine ithathe amaxesha amathathu yonke imihla kunciphisa inani le-albin kumchamo-isibonakaliso se-DR kuhlobo lweswekile 2 ().

Imithombo yokutya ye-thiamine ibandakanya iinkozo ezipheleleyo, inyama kunye nentlanzi. Ukongeza, i-thiamine ihlala idityaniswa nokutya okufana neenkozo zesidlo sakusasa, isonka kunye ne-pasta (37).

Isishwankathelo Ukutya okuphezulu kwi-thiamine kunxulunyaniswe nomngcipheko ophunguliweyo wokuphuhliswa kwamehlo. Izincedisi zikwacetyisiwe njengendlela yokunyanga iDR.

Umgca osezantsi

Uphando lubonisa ukuba iivithamini ezithile kunye nezakha mzimba zinokunceda ukuthintela okanye zinciphise ukuqhubela phambili kweemeko ezahlukeneyo zamehlo.

Izongezo zinokuba luncedo ukuba ukrokrela ukuba ulahlekile kwezi vithamini kwisondlo sakho.

Nangona kunjalo, ukutya ukutya okunezakha-mzimba ezityebile kwiziqhamo, imifuno, ukutya okuziinkozo, iprotein kunye namafutha asempilweni kuya kukubonelela ngazo zonke izondlo amehlo akho-kunye nomzimba wakho wonke-ufuna impilo efanelekileyo.