Puas yog cov qe siab hauv lutin thiab zaganthin?

Qe tau pom txog qhov muaj txiaj ntsig zaub mov muaj txiaj ntsig, nplua nuj nyob rau hauv cov protein, vitamins, thiab cov rog zoo. Tab sis dhau ntawm lawv cov txiaj ntsig zoo, lawv kuj muaj Lutein thiab Zeaganthin-ob lub antioxidants tseem ceeb rau kev noj qab haus huv. Coob tus neeg koom nrog cov carotenoids nrog zaub nplooj nplooj ntsuab, tab sis cov nyiaj tau pom nyob hauv cov qe? Cia peb tshawb nrhiav qhov no kom meej txog cov lus nug tseem ceeb.

 

Lutein thiab Zexanththin, thiab vim li cas lawv tseem ceeb?

Puas yog qe muaj lutein thiab zaganthin?

 

Yog, qe muaj ob lub lutein thiab Zeaganthin, feem ntau nyob rau hauv lub yolk. Cov qaib nqus cov carotenoids los ntawm lawv cov khoom noj, thiab lawv yog ib txwm muab tso rau hauv lub qe qe. Tus neeg nplua nuj cov nqaij qaib cov zaub mov noj hauv lutin-nplua nuj cov khoom xyaw (xws li marigold petals lossis pob kws), siab dua lub lutein thiab zaganin cov ntsiab lus hauv nws cov qe.

Ib qho txiaj ntsig zoo ntawm kev siv cov qe rau cov antioxidants yog bioavailability-lub cev muaj peev xwm nqus thiab siv cov as-ham ua tau zoo. Cov tswvyim no tseem ceeb heev vim tias nws txiav txim siab lub cev muaj peev xwm siv tau thiab siv tau cov khoom noj muaj txiaj ntsig zoo hauv cov zaub mov. Bioavailability yog ib qho tseem ceeb rau carlotenoids zoo li Lutein thiab Zeaganthin, uas yog cov roj hmab-soluble zoo. Qhov no txhais tau tias muaj kev noj haus muaj rog yog qhov tseem ceeb rau lub cev kom nqus cov antioxidant kom zoo.

 

Tsis zoo li cov khoom siv nroj tsuag ntawm Lutein thiab Zeaganthin, xws li cov rog nplooj, uas xav tau cov rog ntxiv muaj cov rog muaj txiaj ntsig zoo, feem ntau muaj cov tsiaj muaj kev noj qab nyob zoo. Cov rog no pab txhawb kev zom thiab nqus ntawm Lutein thiab Zeaganthin, kom lub cev tuaj yeem ua rau feem ntau cov tshuaj tiv thaiv kab mob antioxidants. Thaum noj nrog lwm cov rog, xws li hauv zaub xam lav nrog avocado lossis txiv roj roj tuaj yeem muab cov rog uas tsim nyog ntxiv los txhawb cov khoom noj muaj txiaj ntsig zoo los txhawb nqa cov khoom noj muaj txiaj ntsig zoo.

 

Qhov no bioavailability yog cov txiaj ntsig tshwj xeeb tshaj yog rau cov tib neeg saib xyuas lawv cov tshuaj tiv thaiv kab mob tawm tsam yam tsis muaj kev txhawj xeeb txog cov zaub mov ua tib zoo. Cov rog cov ntsiab lus hauv cov qe yeej ua rau nws nqus tau yooj yim rau lub cev kom nqus thiab siv lub lutin thiab zaganthin lawv muab. Raws li qhov tshwm sim, qe ua haujlwm ua qhov zoo thiab yooj yim los txhawb qhov muag kev pheej hmoo ntawm qhov muag mob xws li macular degeneration.

 

Ntxiv rau lub lutin thiab zaganthin, qe kuj muaj lwm yam khoom noj tseem ceeb, vitamins a thiab d, fatty acids, uas ntxiv txhawb nqa tag nrho kev noj qab haus huv. Yog li, sib txuam cov qe rau hauv kev noj zaub mov sib npaug

 

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Npaum li cas Lutein thiab Zeaganthin muv lub qe muab?

Tus nqi ntawmlub lutyinthiabzeaganthinHauv cov qe tuaj yeem sib txawv nyob ntawm ntau yam, suav nrog Hen cov zaub mov noj, yug menyuam, thiab yuav ua li cas cov qe. Piv txwv li, hens uas tau muab kev noj haus nplua nuj nyob hauv carotenoid-muaj cov khoom xyaw, pob kws, yuav tsim cov qe nrog lub qe thiab zaganthin. Qhov nruab nrab, txawm li cas los xij, kev tshawb fawb qhia tias ib lub qe qe loj muaj kwv yees li 200 txog 300 micrograms (McG) ntawm Lutein thiab Zeaganthin ua ke. Tus nqi no yog qhov hloov kho thaum piv rau qee qhov chaw noj zaub, xws li spinach lossis kale, uas tuaj yeem muaj ntau dua cov tshuaj antioxidants ntau dua.

 

Piv txwv li, spinach tuaj yeem muaj txog li 12, 000 mcg ntawm lutin thiab zaganthin ib 100 grams, thaum kale} mcg ib 100 grams. Thaum xub thawj siab ib muag, qhov no ua rau zaub zoo li zoo tshaj qhov chaw ntawm cov carotenoids. Txawm li cas los xij, thaum nws los txog rau Bioavailability-lub peev xwm ntawm lub cev nqus thiab siv cov khoom noj no muaj cov txiaj ntsig zoo.

 

Cov kev tshawb fawb tau pom tias Lutein thiab Zeaganthin pom hauv cov qe yog peb mus rau hauv cov khoom lag luam zoo li cov zaub ntsuab, kale, lossis lwm yam zaub ntsuab nplooj. Qhov no txhais tau tias txawm hais tias qe yuav muaj tsawg tus nqi ntawm cov carotenoids, lub cev tuaj yeem nqus tau thiab ua rau lawv zoo dua. Qhov tseem ceeb tshaj plaws rau qhov no yog cov rog nyob hauv cov qe qe, uas txhim kho qhov nqus ntawm cov roj muaj roj zoo li lub lutein thiab zaganthin. Hauv kev sib piv, cov khoom cog ntoo uas feem ntau yuav tsum tau muaj cov rog ntxiv (xws li txiv roj, avocado, lossis cov txiv ntoo) los txhawb kev nqus.

 

Qhov no siab dua Bioavailabere ua rau cov qe xaiv tau zoo heev rau cov neeg muaj kev txhawj xeeb ntawm kev sib txuas nrog lwm cov khoom noj rog. Vim tias lawv txoj kev ua tau zoo nyob rau hauv cov khoom noj muaj txiaj ntsig, cov qe muab qhov khoom noj qab zib zoo thiab ua tau zoo rau cov neeg tua neeg tau yooj yim, tshwj xeeb rau cov neeg muaj cov zaub ntsuab uas tsis muaj peev xwm noj ntau cov zaub ntsuab lossis zaub loj.

 

Yog li, thaum tus nqi ntawm Lutein thiab Zeaganthin hauv cov qe yuav zoo li yog cov khoom noj ntau tshaj plaws rau cov khoom noj muaj txiaj ntsig zoo dua rau ntawm kev noj qab haus huv. Los ntawm kev ua ntu zus mus rau cov qe noj, cov tib neeg tseem tuaj yeem tau txais cov qe tseem ceeb ntxiv rau kev sib tw noj mov, kev noj qab haus huv.

 

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Yuav ua li cas qe piv rau lwm cov zaub mov nplua lutin-nplua nuj?

 

Kom nkag siab zoo dua lub luag haujlwm ntawm cov qe hauv Lutin-nplua nuj noj, peb muab piv rau lwm qhov chaw:

 

Thaum Kale thiab Spinach yog nplua nuj nyob hauv lub lutein thiab Zeaganthin, lawv muab cov carotenoids no piv rau cov qe ua vim lawv cov ntsiab lus rog. Qhov sib txawv ntawm kev nqus tau efficiency tau hais txog ntau cov kev tshawb fawb ntawm Lutein thiab Zeaganthin los ntawm cov qe yog qhov ntau ntawm cov carotenoids yog qis hauv qe.

 

Ib qho tseem ceeb ua rau muaj kev nqus cov kev nqus zoo tshaj plaws los ntawm cov qe yog lawv cov ntsiab lus rog. Raws li Lutein thiab Zeaganthin yog ob qho tib si cov roj pleev xim, lawv yuav tsum tau muaj roj ua kom lub cev kom raug. Cov rog hauv qe qe qe qe-feem ntau muaj cov rog uas tsis muaj txiaj ntsig zoo rau lub plab zom mov kom nqus cov carotenoids rau hauv cov hlab ntshav. Nyob rau hauv kev sib piv, thaum nplooj nplooj zaub ntsuab xws li Kale thiab Speavanthin hauv cov carotenoids feem ntau yuav tsum tau ntxiv ntawm cov rog noj zaub mov ntxiv rau kev nqus.

 

Kev tshawb fawb tau pom tias siv ib lub qe tuaj yeem nce cov ntshav Lutein ntau ntau dua li kev siv cov khoom Lutein tib yam li zaub ntsuab xws li spinach lossis kale. Nov yog qhov kev tshawb pom tseem ceeb, raws li nws tau qhia tias cov qe tuaj yeem ua txoj hauv kev zoo dua thiab muaj txiaj ntsig zoo rau qib ntshav, uas yog qhov tseem ceeb rau kev noj qab haus huv. Lub cev muaj peev xwm nqus cov antioxidants yooj yim dua los ntawm cov qe tau yooj yim uas yuav tsum tau ua tiav cov khoom noj tib yam lossis zoo dua thaum piv rau cov khoom cog.

 

Tsis tas li ntawd, cov siab bioavailability ntawm Lutein thiab Zeaganthin hauv cov qe ua ntej rau cov antioxidant hauv macule, qhov chaw tseem ceeb ntawm lub qhov muag. Ntau lub Lutein thiab ZeXanthther qib hauv Retina tuaj yeem pab tiv thaiv cov hnub nyoog colular cuam tshuam nrog oxidative kev puas tsuaj thiab ua rau muaj kev phom sij ci ntsa iab.

 

Qhov kev nce ntxiv ntawm kev nqus los ntawm cov qe kuj tau siv cov khoom siv ntau ntawm cov zaub kom loj thiab cov zaub mov noj kom loj. Rau cov tib neeg no, qe muab ib qho yooj yim, muaj txiaj ntsig zoo ntawm lub lutein thiab Zeaganthin, txhawb kev ua noj ua mov lossis ua khub nrog cov rog ntxiv.

 

Hauv cov ntsiab lus, thaum kale thiab spinach muab ntau dua cov lutein thiab zaganthin, lub ntsiab lus uas lub cev tuaj yeem nqus thiab siv lawv ntau dua. Cov kev tshawb fawb qhia tau tias kev noj qe tuaj yeem ua rau muaj kev txhawb nqa ntshav thiab tiv thaiv qhov muag muaj hnub nyoog muaj feem xyuam.

 

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Tau noj qe txhim kho qhov muag taus?

 

Ntau cov kev tshawb fawb tau kuaj xyuas qhov cuam tshuam ntawm qe noj ntawm lub lutein thiab zaganthth ntau qib, raws li lawv cov txiaj ntsig zoo rau kev noj qab haus huv. Cov kev tshawb fawb no tau muab cov kev pom muaj nuj nqis muaj txiaj ntsig rau cov qe tuaj yeem txhim kho cov antioxidants 'muaj nyob hauv ntau yam kev pom, tshwj xeeb yog peb hnub nyoog.

 

Piv txwv li, kev kawm luam tawm hauv phau ntawv ceev xwm txheej ntawm cov khoom noj khoom haus hauv kev noj haus ntawm tsib lub lis piam ntawm cov neeg muaj ntshav thiab zaganthin rau cov tib neeg noj qab nyob zoo. Cov txiaj ntsig tau tawm tsam, qhia tias kev noj qe niaj hnub nce ntau nce cov ntshav thiab zavleththin, tsis muaj ib qho kev cuam tshuam rau cov roj cholesterol ntau qib. Nov yog ib qho tseem ceeb uas nrhiav tau vim tias cov qe tsis to taub vim tias noj cov qe, txawm li cas los xij, tsis tas yuav muaj kev pheej hmoo cholesterol thaum muab cov tshuaj tiv thaiv lub cev tseem ceeb. Qhov tseem ceeb no cov kev noj haus tshwj xeeb ntawm cov qe, muab txoj hauv kev zoo thiab ua tau zoo los txhawb qhov kev cuam tshuam rau lwm cov kev saib xyuas kev noj qab haus huv.

 

Ib qho ntxiv, kev kawm luam tawm hauv kev noj haus huv tsom rau cov laus thiab kev noj qe. Cov kev tshawb fawb pom tias cov tib neeg uas tau noj qe tsis tu ncua tau ntau dua macular kev tiv thaiv tawm tsam macular degeneration, kev ua rau pom kev ploj hauv cov neeg laus. Macular xim, feem ntau tsim ntawm Lutein thiab Zeaganthin, ua lub luag haujlwm tseem ceeb hauv kev lim dej xiav xiav lub teeb xiav thiab tiv thaiv cov retina los ntawm oxidative kev ntxhov siab. Ntau dua macular paus xim ntom ntom yog txuam nrog kev pheej hmoo tsawg dua ntawm cov hnub nyoog muaj kev txhawj xeeb (AMD) thiab muaj kev txhawj xeeb ntau dua nrog cov neeg laus khaws cia lawv lub zeem muag.

 

Ntxiv rau kev tiv thaiv macular degeneration, lutin thiab zaganthin tau pom tias tau txhim kho lwm yam kev pom kev zoo li. Kev tshawb fawb qhia tias cov tshuaj antioxidant no tuaj yeem pab txo cov kev pom zoo rau cov tib neeg kom pom hauv lub teeb pom kev zoo lossis qis. Lawv tseem ua rau kom zoo sib xws rhiab rhiab, uas yog qhov tseem ceeb rau cov haujlwm xws li kev tsav tsheb hmo ntuj thiab tshuaj ntsuam siv. Cov kev txhim kho no tuaj yeem ua qhov sib txawv hauv cov dej num txhua hnub, tshwj xeeb tshaj yog rau cov neeg laus lossis cov neeg uas siv lub sijhawm tseem ceeb ntawm cov ntxaij vab tshaus digital.

 

Los ntawm suav nrog cov qe ua ib feem ntawm kev ua tsis tu ncua, cov tib neeg yuav tau txais txiaj ntsig tsuas yog los ntawm cov txiaj ntsig siab dua ntawm lub zeem muag. Kev noj qe qe tsis tu ncua, txuas nrog lwm cov khoom noj muaj txiaj ntsig zoo rau kev tsim nyog qhov muag kev muaj mob thoob plaws lub qhov muag muaj mob xws li AMD. Muab qhov yooj yim, them taus, thiab cov as-assient cov ntsiab lus ntawm cov qe, tshwj xeeb yog ib feem ntawm kev ua tau lub zeem muag, tshwj xeeb yog muaj kev tawm dag zog, kev tawm dag zog, thiab kev ua haujlwm saib xyuas qhov muag.

 

Zuag qhia tag nrho, cov kev tshawb fawb no underscore qhov tseem ceeb ntawm Lutein thiab Zeaganthin hauv kev txhawb nqa qhov muag kev ua si hauv kev txhim kho thiab kev nyab xeeb. Txawm hais tias tau siv los txhawb nqa macular xim xim ceev, lossis txo cov glare, cov qe muab cov tshuaj tiv thaiv kev noj qab haus huv thiab yooj yim uas tuaj yeem pab txhawb kom lub zeem muag noj qab haus huv no.

 

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Koj yuav tsum tau noj pes tsawg lub qe rau lub lutein thiab zaganthin cov txiaj ntsig?

 

Thaum lub qe yog qhov chaw zoo ntawm Lutein thiab Zeaganthin, lawv yuav tsum tau noj ua ib feem ntawm cov zaub mov muaj ntau yam uas muaj cov zaub mov carotenoid-nplua nuj.

Noj ib qho rau ob lub qe ib hnub twg tuaj yeem nce ntxivlub lutyinthiabzeaganthinqib.

Rau cov txiaj ntsig siab tshaj plaws, ua ke cov qe nrog cov zaub nplooj, xws li scrambled qe nrog spinach lossis zaub xam lav topped nrog boiled qe.

Ua noj qe nrog tsawg tshaj ua (boiled, poached, lossis maj mam scrambled) pab khaws lawv lub lutein thiab zaganin cov ntsiab lus.

Yog tias cov roj cholesterol yog kev txhawj xeeb, cov tib neeg tuaj yeem sab laj nrog lawv tus kws kho mob tham yuav ua li cas sib npaug qe ua haujlwm.

 

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Yog, qe yog ib tug bioavailable qhov ntawm lutin thiab Zeaganthin, txawm tias lawv muaj tus nqi qis dua qee cov zaub. Ua tsaug rau lawv cov ntsiab lus rog, cov qe tso cai rau kev nqus khoom zoo dua qub, ua rau lawv muaj txiaj ntsig zoo ntxiv rau kev tswj hwm lub qhov muag zoo thiab txo qis kev pheej hmoo ntawm lub qhov mob muaj hnub nyoog.

Rau kev saib xyuas qhov muag zoo tshaj plaws, xav txog cov qe ua ke nrog lwm cov zaub mov Lutin-nplua nuj thiab tswj hwm kev noj haus muaj txiaj ntsig, muaj txiaj ntsig zoo.

 

 

 

Txog ruiwo

 

 

 

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