Izindaba - Yimuphi umthombo ongcono kakhulu we-zeaxanthin?

I-Zeaxanthin iyi-carotenoid yemvelo edlala indima ebalulekile empilweni yamehlo. Igxile kakhulu esifundeni se-macular se-retina, lapho ihlunga khona kahle ukukhanya okuluhlaza okwesibhakabhaka, inciphise umonakalo we-oxidative, futhi yehlisa ingozi yokuwohloka kwe-macular (AMD) kanye ne-cataracts. Njengoba umzimba womuntu ungakwazi ukukhiqiza i-zeaxanthin, kumele itholakale ekudleni noma ezithasiselweni. Lesi sihloko sizonikeza isingeniso esiningiliziwe ngemisebenzi ye-zeaxanthin, imithombo yayo engcono kakhulu, izindlela zokwengeza, kanye nendlela yokuthuthukisa ukumuncwa kwayo, ikusize ngokwesayensi ukwengeza lesi sakhi esibalulekile futhi uvikele umbono wakho.

1. Iyini i-Zeaxanthin Futhi Kungani Ibalulekile?

1.1 Kuyini i-Zeaxanthin?

I-Zeaxanthinuhlobo lwe-carotenoid futhi lungowomndeni we-macular pigment, kanye ne-lutein. Itholakala kakhulu esifundeni se-macular se-retina kanye nelensi, okusiza ukugcina ubukhali bokubona nokuvikela amehlo ekucindezelekeni kwe-oxidative kanye nomonakalo wokukhanya okuluhlaza okwesibhakabhaka. Ngokungafani ne-beta-carotene, i-zeaxanthin ayiguquki ibe yi-vitamin A emzimbeni kodwa inegalelo ngqo empilweni yamehlo. Ngaphezu kwalokho, ucwaningo luphakamisa ukuthi i-zeaxanthin ingasekela impilo yobuchopho, njengoba itholakala kakhulu ezicutshini zemizwa futhi idlala indima ekugcineni ukusebenza kwengqondo.

1.2 Imisebenzi ye-Zeaxanthin

I-Zeaxanthinngokuyinhloko izuzisa impilo yamehlo ngokuhlunga ukukhanya okuluhlaza okwesibhakabhaka, ukuhlinzeka ngokuvikelwa kwe-antioxidant, ukunciphisa ingozi yokuwohloka kwe-macular, ukunciphisa ukukhathala kwamehlo, nokuthuthukisa ukukhalipha kokubona. Ngezindlela zokuphila zesimanje ezihilela ukuchayeka isikhathi eside ezikrinini zedijithali, amehlo abhekene nokukhanya okuluhlaza okwesibhakabhaka okunamandla aphezulu, okungasheshisa ukuwohloka kokubona. I-Zeaxanthin isiza ekunciphiseni ukulimala kokukhanya okuluhlaza okwesibhakabhaka ku-retina, inciphise ingozi yokwehla kokubona. Ngaphezu kwalokho, izakhiwo zayo ze-antioxidant zisiza ekunciphiseni ama-free radicals, ukwehlisa ukuvuvukala, nokuvimbela ukuwohloka kwezicubu zamehlo okubangelwa ukucindezeleka kwe-oxidative.

2. I-Zeaxanthin Izuzisa Kanjani Impilo Yamehlo?

2.1 Ihlunga Ukukhanya Okuluhlaza okwesibhakabhaka futhi Ivikela i-Retina

Ukukhanya okuluhlaza okwesibhakabhaka kunobude obufushane kanye namandla aphezulu, okuvumela ukuthi kungene ku-cornea kanye nelensi, kufinyelele ku-retina futhi kubangele umonakalo we-oxidative esifundeni se-macular. Ukuchayeka isikhathi eside ekukhanyeni okuluhlaza okwesibhakabhaka kungandisa ukukhathala kwamehlo, kanye nengozi yokuwohloka kwe-macular, futhi kuholele nasekulahlekelweni kokubona. I-Zeaxanthin imunca ngempumelelo ukukhanya okuluhlaza okwesibhakabhaka ebangeni lama-wavelength angu-400-500nm, yakha "isithiyo esivikelayo" semvelo ku-retina esinciphisa umonakalo obangelwa ukukhanya futhi sisize ekunciphiseni ukuwohloka kwe-macular.

2.2 Ukuvikelwa Kwe-Antioxidant Kuma-Free Radicals

Ama-free radicals angama-molecule angazinzile akhiqizwa ngesikhathi sokusebenza komzimba ahlasela izakhiwo zamaseli, okubangela ukulimala kwezicubu nokuvuvukala. Amehlo asengozini enkulu yokuqongelela ama-free radical ngenxa yokuchayeka emisebeni ye-ultraviolet, ukungcola, kanye nemisebe yesikrini, okwandisa ingozi ye-AMD kanye ne-cataracts. Njenge-antioxidant enamandla, i-zeaxanthin isiza ekunciphiseni ama-free radicals, inciphise ukucindezeleka kwe-oxidative futhi ivikele izicubu zamehlo ekulimaleni.

2.3 Kuvimbela Ukonakala Kwe-Macular Okuhlobene Nobudala (i-AMD)

Ukuwohloka kwe-macular kuyisifo se-retina esihlobene nokuguga futhi kuyimbangela ehamba phambili yobumpumputhe kubantu abadala. Izifundo zithole ukuthi amazinga aphezulu e-zeaxanthin esifundeni se-macular ahlotshaniswa nengozi ephansi ye-AMD. Ucwaningo lwe-AREDS2 olwenziwe yi-US National Eye Institute (NEI) luthole ukuthi ukudla nsuku zonke okungu-10 mg we-lutein + 2 mg we-zeaxanthin kunciphisa kakhulu ingozi yokuqhubekela phambili kwe-AMD ephakathi kuya kwethuthukile. Ngakho-ke, ukwandisa ukudla kwe-zeaxanthin kubalulekile ekuvimbeleni i-AMD.

2.4 Kunciphisa Ukukhathala Kwamehlo Futhi Kuthuthukisa Ukucaca Kokubona

Ngokusebenzisa isikrini isikhathi eside, abantu abaningi babhekana nezimpawu zokucindezeleka kwamehlo, okuhlanganisa ukoma, ubuhlungu, kanye nokungaboni kahle. I-Zeaxanthin ayigcini nje ngokunciphisa umthwalo wokukhuthaza ukukhanya emehlweni kodwa futhi ithuthukisa ukuhluka kokubona, okwenza izithombe zibonakale zicacile. Lokhu kusiza ukunciphisa ukungakhululeki kokukhanya futhi kuthuthukise induduzo yokubona ngesikhathi sokusebenza isikhathi eside noma ukusebenzisa isikrini.

3. Imithombo Yemvelo Ye-Zeaxanthin: Yikuphi Ukudla Okuqukethe Kakhulu?

3.1 Imifino Eluhlaza Enamahlamvu (Umthombo Ongcono Kakhulu Osekelwe Ezitshalweni)

Imifino eluhlaza enamaqabunga iphakathi kwemithombo engcono kakhulu ye-zeaxanthin ne-lutein, ikakhulukazi i-kale, isipinashi, imifino eluhlaza ye-collard, kanye nemifino eluhlaza ye-turnip. I-Kale iqukethe cishe ama-mcg angu-3,555 e-zeaxanthin ngo-100g, kanti isipinashi sinikeza cishe ama-mcg angu-3,310. Le mifino icebile nge-fiber yokudla, i-vitamin C, kanye namanye ama-antioxidants afaka isandla empilweni iyonke. Njengoba i-zeaxanthin incibilika emafutheni, ukuyidla ngamafutha anempilo (njengamafutha omnqumo) kungathuthukisa ukumuncwa.

3.2 Izithelo Nemifino Ephuzi Nephuzi (Ecebile nge-Zeaxanthin)

Izithelo nemifino eminingi e-orange nephuzi icebile nge-zeaxanthin, okuhlanganisa ummbila omnandi, upelepele obomvu, ithanga, nama-orenji. Phakathi kwalokhu, ummbila omnandi ungomunye wemithombo yemifino engenamaqabunga ephezulu kakhulu, ohlinzeka cishe ngama-mcg angu-2,020 e-zeaxanthin ngo-100g. Ngaphezu kwalokho, upelepele obomvu namathanga aqukethe amanani amaningi, anemibala ejulile ekhombisa ukugcwala okuphezulu kwe-zeaxanthin.

Amaqanda angu-3.3 (Umthombo Ongcono Kakhulu Osekelwe Ezilwaneni)

Amaqanda, ikakhulukazi amaqanda aphuzi, angumthombo omuhle kakhulu we-zeaxanthin ne-lutein. Nakuba amaqanda aphuzi aqukethe inani eliphansi kakhulu le-zeaxanthin kuneminye imifino, ukutholakala kwawo kuphezulu kakhulu. Izifundo ziphakamisa ukuthi umzimba umunca i-zeaxanthin emaqandeni ngokusebenza kahle izikhathi ezi-3-4 kunemithombo esekelwe ezitshalweni ngenxa yokuba khona kwamafutha emvelo emaqandeni, okusiza ukumuncwa kwe-carotenoid. Ngakho-ke, ukudla amaqanda njalo kuyindlela ephumelelayo yokukhulisa amazinga e-zeaxanthin.

4. Izithasiselo ze-Zeaxanthin: Ingabe Ziyadingeka?

Isiphetho: Indlela Engcono Kakhulu Yokuthola I-Zeaxanthin Eyanele

Ukuqinisekisa ukuthi okwanelei-zeaxanthinUkudla okunempilo, kunconywa ukuthi ufake imifino eningi enamaqabunga, ummbila omnandi, upelepele obomvu, kanye namaqanda omisiwe ekudleni kwakho kwansuku zonke ngenkathi uwahlanganisa namafutha anempilo kanye nama-antioxidants ukuze kufakwe kangcono. Kubantu abadala, abasebenzisi besikrini sedijithali, noma abantu abasengozini yezifo zamehlo, ukwengeza kungaba yindlela enenzuzo. Ngokufaka i-zeaxanthin ngokwesayensi ekudleni kwakho, ungavikela umbono wakho futhi ulondoloze impilo yamehlo yesikhathi eside!