Iindaba - Ngowuphi umthombo ongcono we-zeaxanthin?

I-Zeaxanthin yi-carotenoid yendalo edlala indima ebalulekileyo kwimpilo yamehlo. Igxile kakhulu kummandla we-macular we-retina, apho ihluza khona ukukhanya okuluhlaza okwesibhakabhaka, inciphisa umonakalo we-oxidative, kwaye inciphisa umngcipheko we-macular degeneration (AMD) kunye ne-cataracts. Ekubeni umzimba womntu ungakwazi ukuvelisa i-zeaxanthin, kufuneka ifunyanwe kukutya okanye kwizongezo. Eli nqaku liza kubonelela ngentshayelelo eneenkcukacha ngemisebenzi ye-zeaxanthin, imithombo yayo engcono, iindlela zokongeza, kunye nendlela yokuphucula ukufunxwa kwayo, ikuncede ngokwesayensi ukongezelela esi sondlo sibalulekileyo kwaye ukhusele umbono wakho.

1. Yintoni iZeaxanthin kwaye Kutheni Ibalulekile?

1.1 Yintoni iZeaxanthin?

I-Zeaxanthinluhlobo lwe-carotenoid kwaye luyinxalenye yosapho lwe-macular pigment, kunye ne-lutein. Ifumaneka ikakhulu kwindawo ye-macular ye-retina kunye nelensi, inceda ukugcina ubuchule bokubona nokukhusela amehlo kuxinzelelo lwe-oxidative kunye nomonakalo wokukhanya okuluhlaza okwesibhakabhaka. Ngokungafaniyo ne-beta-carotene, i-zeaxanthin ayiguquki ibe yi-vitamin A emzimbeni kodwa inegalelo ngokuthe ngqo kwimpilo yamehlo. Ukongeza, uphando lubonisa ukuba i-zeaxanthin inokuxhasa impilo yengqondo, njengoko ininzi kwizicubu ze-neural kwaye idlala indima ekugcineni ukusebenza kwengqondo.

1.2 Imisebenzi yeZeaxanthin

I-ZeaxanthinNgokuyintloko inceda impilo yamehlo ngokucoca ukukhanya okuluhlaza okwesibhakabhaka, ukubonelela ngokhuseleko lwe-antioxidant, ukunciphisa umngcipheko wokubola kwe-macular, ukunciphisa ukudinwa kwamehlo, kunye nokuphucula ukuqaqamba kokubona. Ngeendlela zokuphila zanamhlanje ezibandakanya ukuvezwa ixesha elide kwizikrini zedijithali, amehlo afumana ukukhanya okuluhlaza okwesibhakabhaka okunamandla aphezulu, okunokukhawulezisa ukubola kokubona. I-Zeaxanthin inceda ekunciphiseni umonakalo wokukhanya okuluhlaza okwesibhakabhaka kwi-retina, inciphisa umngcipheko wokubola kokubona. Ukongeza, iipropati zayo ze-antioxidant zinceda ekunciphiseni ii-free radicals, ukunciphisa ukudumba, kunye nokuthintela ukubola kwezicubu zamehlo okubangelwa luxinzelelo lwe-oxidative.

2. Inceda Njani I-Zeaxanthin Kwimpilo Yamehlo?

2.1 Ihluza Ukukhanya Okuluhlaza okwesibhakabhaka kwaye Ikhusela iRetina

Ukukhanya okuluhlaza okwesibhakabhaka kunobude obufutshane kunye namandla aphezulu, okuvumela ukuba kungene kwi-cornea kunye nelensi, kufike kwi-retina kwaye kubangele umonakalo we-oxidative kummandla we-macular. Ukuvezwa kukukhanya okuluhlaza ixesha elide kunokunyusa ukudinwa kwamehlo, kunye nomngcipheko wokuwohloka kwe-macular, kwaye kukhokelela nasekulahlekelweni kokubona. I-Zeaxanthin ifunxa ngempumelelo ukukhanya okuluhlaza okwesibhakabhaka kuluhlu lwamaza angama-400-500nm, yenza "umqobo wokukhusela" wendalo kwi-retina onciphisa umonakalo obangelwa kukukhanya kwaye uncede ekunciphiseni ukuwohloka kwe-macular.

2.2 Ukhuseleko lwe-Antioxidant kwi-Free Radicals

Ii-free radicals zii-molecules ezingazinzanga eziveliswa ngexesha le-metabolism ezihlasela izakhiwo zeeseli, zibangela umonakalo kunye nokudumba kwezicubu. Amehlo asengozini enkulu yokuqokelelana kwee-free radicals ngenxa yokuchatshazelwa yimitha ye-ultraviolet, ungcoliseko, kunye nemitha yesikrini, okwandisa umngcipheko we-AMD kunye ne-cataracts. Njenge-antioxidant enamandla, i-zeaxanthin inceda ekunciphiseni ii-free radicals, ukunciphisa uxinzelelo lwe-oxidative kunye nokukhusela izicubu zamehlo ekonakaleni.

2.3 Ithintela ukonakala kwe-macular okunxulumene nobudala (AMD)

Ukuwohloka kwe-macular sisifo se-retina esinxulumene nokukhula kwaye sisizathu esiphambili sokungaboni kubantu abadala. Izifundo zifumanise ukuba amanqanaba aphezulu e-zeaxanthin kwindawo ye-macular anxulunyaniswa nomngcipheko ophantsi we-AMD. Uphononongo lwe-AREDS2 olwenziwe yi-US National Eye Institute (NEI) lufumanise ukuba ukutya i-10 mg ye-lutein + 2 mg ye-zeaxanthin imihla ngemihla kunciphisa kakhulu umngcipheko wokuqhubela phambili kwe-AMD ephakathi ukuya kwephambili. Ke ngoko, ukwandisa ukutya i-zeaxanthin kubalulekile ekuthinteleni i-AMD.

2.4 Yehlisa Ukudinwa Kwamehlo kwaye Yonyusa Ukucaca Kwamehlo

Ngokusebenzisa isikrini ixesha elide, abantu abaninzi bafumana iimpawu zoxinzelelo lwamehlo, kuquka ukoma, ukuqaqamba, kunye nokungaboni kakuhle. I-Zeaxanthin ayinciphisi nje kuphela umthwalo wokukhuthaza ukukhanya emehlweni kodwa ikwaphucula umahluko wokubona, yenza imifanekiso ibonakale icacile. Oku kunceda ukunciphisa ukungakhululeki kokukhanya kwaye kuphucule intuthuzelo yokubona ngexesha elide lomsebenzi okanye lokusebenzisa isikrini.

3. Imithombo yendalo yeZeaxanthin: Ziziphi ukutya eziqulathe uninzi lwazo?

3.1 Imifuno eluhlaza enamagqabi (Eyona ndawo ilungileyo esekwe kwizityalo)

Imifuno eluhlaza enamagqabi iphakathi kwemithombo emihle ye-zeaxanthin kunye ne-lutein, ngakumbi i-kale, ispinatshi, i-collard greens, kunye ne-turnip greens. I-Kale iqulethe malunga ne-3,555 mcg ye-zeaxanthin kwi-100g nganye, ngelixa ispinatshi inika malunga ne-3,310 mcg. Le mifuno ikwatyebile kwi-fiber yokutya, i-vitamin C, kunye nezinye ii-antioxidants ezinegalelo kwimpilo iyonke. Ekubeni i-zeaxanthin inyibilika kumafutha, ukuyitya namafutha asempilweni (njengeoyile yomnquma) kunokuphucula ukufunxwa.

3.2 Iziqhamo kunye nemifuno yeorenji netyheli (Etyebile kwiZeaxanthin)

Iziqhamo nemifuno emininzi yeorenji nemthubi ityebile kwi-zeaxanthin, kuquka umbona omnandi, iipepile ezibomvu, ithanga, kunye neeorenji. Phakathi kwezi, umbona omnandi ngomnye wemithombo ephezulu yemifuno engenamagqabi, enika malunga ne-2,020 mcg ye-zeaxanthin kwi-100g nganye. Ukongeza, iipepile ezibomvu kunye neethanga ziqulathe ubungakanani obukhulu, kunye nemibala enzulu ebonisa ubuninzi be-zeaxanthin.

Amaqanda angama-3.3 (Eyona ndawo ilungileyo esekwe kwizilwanyana)

Amaqanda, ingakumbi amaqanda, angumthombo obalaseleyo we-zeaxanthin kunye ne-lutein. Nangona amaqanda ane-zeaxanthin ephantsi kuneminye imifuno, ukufumaneka kwawo kuphezulu kakhulu. Izifundo zibonisa ukuba umzimba ufunxa i-zeaxanthin kumaqanda ngokusebenza kakuhle amaxesha ama-3-4 kunakwimithombo esekelwe kwizityalo ngenxa yokubakho kwamafutha endalo kumaqanda, anceda ukufunxwa kwe-carotenoid. Ke ngoko, ukutya amaqanda rhoqo yindlela esebenzayo yokunyusa amanqanaba e-zeaxanthin.

4. Izongezo zeZeaxanthin: Ngaba Ziyimfuneko?

Isiphelo: Eyona ndlela ilungileyo yokufumana iZeaxanthin eyaneleyo

Ukuqinisekisa ukuba kufanelekilei-zeaxanthinUkutya okunemifuno emininzi, kuyacetyiswa ukuba ufake imifuno enemibala etyebileyo, umbona omnandi, iipepile ezibomvu, kunye neengqayi zamaqanda ekutyeni kwakho kwemihla ngemihla ngelixa uzidibanisa namafutha asempilweni kunye nee-antioxidants ukuze ufunxe ngcono. Kwabadala abadala, abasebenzisi besikrini sedijithali, okanye abantu abasengozini yezifo zamehlo, ukongezwa kunokuba lukhetho oluluncedo. Ngokufaka i-zeaxanthin ngokwesayensi ekutyeni kwakho, unokukhusela umbono wakho kwaye ugcine impilo yamehlo ixesha elide!