Lutein: yintoni, yeyantoni kwaye ungayifumana phi

Umxholo

• Yenzelwe ntoni
• 1. Impilo yamehlo
• 2. Impilo yolusu
• 3. Ukuthintela izifo
• Ukutya kunye ne-lutein
• Ukongezwa kweLutein

ILutein yicarotenoid enombala omthubi, ibalulekile ekusebenzeni kakuhle komzimba, kuba ayinako ukuyihlanganisa, enokufumaneka kukutya okunjengombona, ikhaphetshu, iarugula, isipinatshi, ibroccoli okanye iqanda.

I-Lutein inegalelo ekuboneni okunempilo, kuthintela ukwaluphala ngaphambi kwexesha kunye negalelo ekukhuseleni amehlo nolusu ngokuchasene ne-radicals yasimahla, imitha ye-UV kunye nokukhanya okuluhlaza okwesibhakabhaka, yiyo loo nto kubaluleke kakhulu ukutya ukutya okunesondlo okunotye ngokutya.

Kwezinye iimeko, apho ukutya kungonelanga ukubuyisela i-lutein okanye kwimeko apho iimfuno zandisiwe, ukusetyenziswa kwezixhasi kungalungiswa.

Yenzelwe ntoni

I-Lutein ibaluleke kakhulu kwi-carotenoid kwimpilo yamehlo, ukukhuselwa kwe-DNA, impilo yolusu, ukhuseleko, ukulwa ukuguga kunye nokuba sempilweni:

1. Impilo yamehlo

I-Lutein ibaluleke kakhulu kumbono, kuba yeyona nto iphambili kumbala we-macula, eyinxalenye yeretina yeliso.

Ukongeza, i-lutein inegalelo ekuphuculeni umbono kubantu abane-cataract kwaye inefuthe elihle kwi-AMD (iMacular Degeneration ebangelwa kukwaluphala), esisifo esiqhubela phambili esichaphazela i-macula, umbindi we-retina, enxulumene nombono ophakathi, kuba ikhusela i-retina ekonakaleni ekukhanyeni nasekuphuhlisweni kokuphazamiseka okubonakalayo, ngokucoca ukukhanya okuluhlaza okwesibhakabhaka kunye nokuthomalalisa iintlobo zeoksijini ezisebenzayo, ngenxa yesenzo sayo sokulwa ne-oxidant.

2. Impilo yolusu

Ngenxa yesenzo sayo sokuchasana ne-oxidant, i-lutein inciphisa ukonakala kwe-oxidative kumaleko aphezulu elusu, okubangelwa yimitha ye-ultraviolet, umsi wecuba kunye nongcoliseko, kuthintela ukuguga kwayo ngaphambi kwexesha.

3. Ukuthintela izifo

Ngombulelo kwiipropathi zayo ezinamandla ezichasene ne-oxidant, i-lutein ikwan negalelo ekukhuseleni i-DNA, ivuselele amajoni omzimba, yiyo loo nto inegalelo kuthintelo lwezifo ezinganyangekiyo kunye nezinye iintlobo zomhlaza.

Ukongeza, le carotenoid ikwanceda ukunciphisa ukudumba, ngenxa yesakhono sayo sokumakisha amanqaku okumakisha.

Fumanisa izibonelelo zezinye iicarotenoids ezibalulekileyo emzimbeni.

Ukutya kunye ne-lutein

Eyona mithombo ilungileyo yendalo ye-lutein yimifuno eluhlaza enamagqabi, njenge-kale, umbona, i-arugula, i-watercress, i-mustard, i-broccoli, isipinashi, i-chicory, iseleri kunye neletisi.

Nangona kumanani amancinci, i-lutein inokufumaneka kwizilimo eziyizigaxa ezibomvu-orenji, amayeza amatsha kunye neqanda leqanda.

Le theyibhile ilandelayo idwelisa ukutya kunye ne-lutein kunye nomxholo wazo nge-100 g

Ukongezwa kweLutein

Izongezo zeLutein zinokubonelela ngezibonelelo ezibonakalayo zempilo, ukuba zisetyenziswa njengokuyalelwa ngugqirha wakho. Eminye yemizekelo yiFloraglo lutein, iLavitan Mais Visão, iVielut, iTotavit neNeovite, umzekelo.

Izifundo zonyango kwizigulana ezinezifo zamehlo zingqina ukuba izongezo ze-lutein zinokuyizalisa i-lutein esweni zize zincede ekuphuculeni umbono.

Ngokubanzi, idosi ekhuthazwayo ye-lutein imalunga ne-15 mg ngosuku, enokunceda ukwandisa uxinano lwe-macular pigment, ukuthintela izifo ezinxulumene nobudala, ukuphucula umbono wemini nobusuku, kunye nokuphucula ukubonwa kwezigulana ezinekati kunye ne-DMI.