Cov khoom noj dab tsi muaj lutein

Txawm hais tias lutein thiab zeaxanthin ua lub luag haujlwm rau cov xim qaim ntawm ntau cov txiv hmab txiv ntoo thiab zaub, lawv tau pom muaj ntau dua hauv cov zaub ntsuab pom.

Qhov ntxim siab, cov chlorophyll hauv cov zaub ntsuab ntsuab yog lub npog qhov ncauj lutein thiab zeaxanthin pigments, yog li cov zaub pom ntsuab hauv cov xim.

Cov khoom tseem ceeb ntawm cov carotenoids suav nrog kale, zaub txhwb qaib, zaub ntsuab, zaub cob pob thiab taum mog. Kale yog ib qho zoo tshaj plaws ntawm lutein nrog 48 with115 mcg rau ib gram ntawm kale. Los ntawm kev sib piv, ib lub zaub ntug hauv paus yuav tsuas muaj 2.5-5.1 mcg ntawm lutein rau ib lub gram.

Cov kua txiv kab ntxwv, honeydew melon, kiwis, kua txob liab, taub thiab txiv quav ntswv nyoos kuj yog qhov zoo ntawm lutein thiab zeaxanthin, thiab koj tuaj yeem nrhiav tus nqi tsim nyog ntawmluteinthiab zeaxanthin hauv durum nplej thiab pob kws.

Tsis tas li ntawd, nkaub qe qe yuav yog qhov tseem ceeb ntawm lutein thiab zeaxanthin, vim tias cov rog cov ntsiab lus ntawm lub nkaub yuav txhim kho kev nqus ntawm cov as-ham no.

Cov rog rog txhim kho kev nqus ntawm lutein thiab zeaxanthin, yog li suav nrog lawv hauv koj cov zaub mov noj, xws li qee cov txiv ntseej roj hauv cov zaub xam lav ntsuab lossis qee cov butter lossis txiv maj phaub roj nrog koj cov zaub ntsuab, yog lub tswv yim zoo.

CAIJ NTUJ NO

Cov zaub tsaus ntsuab, xws li kale, zaub ntsuab, thiab zaub cob pob, yog cov uas muaj lutein thiab zeaxanthin zoo heev. Cov zaub mov zoo li qe ua qe, kua txob thiab txiv hmab yog qhov zoo.

Khoom Noj Khoom Noj Muaj Siab hauv Lutein thiab Zeaxanthin

# 1: Nplooj Ntshuas Qeeb (Hlais nplej)

• Xyoo 19276μg hauv 1 lub khob ntawm Swiss Swiss chard

• 14560μg hauv 1 khob ntawm zaub mustard zaub ntsuab

• 12154μg hauv 1 khob ntawm zaub ntsuab turnip

• 11774μg hauv 1 lub khob ntawm cov khoom sib tsoo

• 6447μg hauv 1 khob ntawm kale siav

# 2: Peas Ntsuab

# 3: Lub Caij Sov

# 4: Taub dag

Qhov # 5: Zaub Pob Kws Loj

# 6: Zaub cob pob

# 7: Asparagus

# 8: Romaine Nqaij Npua

# 9: Carrots

# 10: Pistachios

Cov khoom noj dab tsi muaj cov lutein ntau tshaj plaws

Cov khoom noj ntsuab zoo tshaj plaws ntawm lutein thiab zeaxanthin yog zaub ntsuab pom thiab lwm cov zaub ntsuab lossis daj. Ntawm cov no, kale siav thiab zaub ntsuab spinach yog qhov zoo tshaj plaws, raws li Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA).

Cov tsis yog neeg tsis noj nqaij ntawm lutein thiab zeaxanthin suav nrog qe qe. Tab sis yog tias koj muaj cov roj (cholesterol) siab, koj' tau zoo dua los txais feem ntau ntawm cov khoom noj daj los ntawm cov txiv hmab txiv ntoo thiab zaub.

Cov txiaj ntsig Lutein

1. Lutein rau qhov muag: Tiv thaiv tawm tsam qhov muag cuam tshuam zoo li Macular Degeneration

Dab tsi yog qhov zoo tshaj plaws qhov muag vitamin rau macular degeneration? Lutein vitamin tau suav hais tias yog kev kho mob ntuj rau cov tsos mob macular degeneration (AMD), uas pom tias yog qhov ua rau muaj kev dig muag ntawm cov neeg laus. Cov kev kwv yees pom tau hais tias ntau dua 25 lab cov neeg thoob ntiaj teb cuam tshuam los ntawm kev muaj hnub nyoog los ntawm kev puas tsuaj lossis mob cataracts, tshwj xeeb tshaj yog cov neeg hnub nyoog 55 thiab laus dua nyob hauv cov teb chaws Western. Tu siab ntau, qhov tshwm sim ntawm AMD yog xav tias yuav tsum nce txog peb zaug hauv 2025, raws li American Optometric Association.

Lutein tiv thaiv lub qhov muag los ntawm kev lim tawm ib feem pua ​​ntawm kev puas tsuaj luv luv wavelength UV teeb uas cuam tshuam rau qhov muag tsis pom kev ntawm lub qhov muag, xws li retina (lub macula). Cov kws tshawb nrhiav ntawm Harvard University tau pom tias ntxiv nrog lutein txhua hnub tuaj yeem txo qis kev pheej hmoo rau macular degeneration.

Zoo sib xws, lwm cov kev tshawb fawb qhia tias kev noj zaub mov ntau dua ntawm zeaxanthin thiab lutein nrog rau lwm cov tshuaj antioxidant, suav nrog vitamin C, beta-carotene thiab vitamin E, cuam tshuam nrog kev pheej hmoo txo ​​cov kev pheej hmoo ntawm cataract tsim. Thaum txoj kev tshawb fawb tseem nyob rau hauv nws pib thaum ntxov, noj lutein peb zaug ib asthiv txog li ob xyoos tau pom tias muaj kev txhim kho kev pom kev hauv cov neeg laus uas twb muaj mob cataracts.

Thaum hais txog kev noj qab haus huv qhov muag, txhua tus neeg sib txawv hauv kev hais lus ntau npaum li cas lutein tau txais txiaj ntsig zoo tshaj. Nws muaj peev xwm ua tau rau qee tus neeg, txawm tias muaj ntau cov khoom noj muaj antioxidant ntau, lawv cov ntshav yuav muaj ntau yam txaus rau cov as-ham zoo li lutein, tab sis kev sim cov ntaub so ntswg hauv lawv qhov muag yuav qhia tias lawv cov qib retinal tseem qis heev. Hmoov zoo, cov kws kho mob tam sim no muaj peev xwm ntsuas macular xim muaj xim ntau ntau ntawm lutein hauv ib tus neeg lub qhov muag txhawm rau txhawm rau txiav txim siab seb tus neeg ntawd puas muaj feem raug tus kab mob no. Los ntawm ua qhov kev ntsuas macular xim ceev qhov muag tsis pom (MPOD), cov kws kho mob tuaj yeem muab cov lus qhia tshwj xeeb rau kev noj haus kom tiv thaiv cov khoom noj muaj txiaj ntsig raws li cov lus teb ntawm ib tus neeg, kev mob caj ces thiab kev ua neej.

2. Pab tiv thaiv daim tawv nqaij kom noj qab haus huv

Ntxiv rau qhov pom nyob hauv cov xim ntawm peb lub qhov muag, carotenoids kuj tseem muaj nyob hauv daim tawv nqaij. Txhawm rau khaws cia kev noj qab haus huv ntawm daim tawv nqaij thiab tua kab mob tawv nqaij, lutein pab lim lub zog siab ntawm lub teeb pom kev, uas ua rau qeeb tus nqi ntawm oxidative kev nyuaj siab. Qee qhov kev tshawb fawb tsiaj pom cov pov thawj pom tau tias lutein muaj kev tiv thaiv zoo tiv thaiv kev puas tsuaj rau daim tawv nqaij, xws li cov cim ntawm kev laus thiab ua rau tawv nqaij tawv.

3. tuaj yeem Pab Txo Cov Mob Ntshav Qab Zib Qis

Raws li qee cov tsiaj kev tshawb fawb, cov qib carotenoids ntau dua hauv cov ntshav tau cuam tshuam nrog tsawg cov teeb meem tswj ntshav qab zib thiab muaj kev pheej hmoo tsawg dua rau cov ntshav qab zib lossis cov teeb meem cuam tshuam. Ib txoj kev tshawb nrhiav 2009 ua rau cov nas tsuag tau pom tias ntxiv nrog lutein thiab DHA (ib hom tseem ceeb ntawm omega-3 fatty acid) pab ua kom txhua tus muaj ntshav qab zib hloov txoj kev hloov biochemical hloov kho.

Piv rau pab pawg tswj hwm, cov nas cov ntshav qab zib noj cov tshuaj tiv thaiv tau muaj kev nyuaj siab ntau dua oxidative kev nyuaj siab thiab tsawg dua kev puas tsuaj rau retina ntawm lub qhov muag, txawm hais tias nyob hauv kev mob siab.

4. Tej zaum yuav pab txo qhov uas yuav muaj Cancer

Qee cov ntaub ntawv pov thawj pom tau tias cov neeg uas tau txais ntau lutein los ntawm lawv cov zaub mov noj tau muaj qis dua ntawm mis, mob hnyuv, ncauj tsev menyuam thiab mob qog nqaij hlav cancer. Txawm hais tias peb tsis paub xyov ua li cas lutein thiab kev tsim mob qog nqaij hlav tuaj txog rau tam sim no, kev tshawb fawb sib txheeb pom tias cov neeg laus uas muaj lutein ntau dua hauv cov ntshav tau txo qis kev pheej hmoo ntawm kev tsim ntau hom mob khees xaws. Qhov no suav nrog kev tshawb nrhiav xyoo 2018 uas cov kws tshawb nrhiav xaus lus: "Kev noj haus lutein ntau ntxiv tuaj yeem yog ib txoj kev cog lus zoo thiab / lossis pab txhawb tus kws kho mob tiv thaiv mob cancer mis."

Lutein tuaj yeem ua raws li kev kho mob cancer vim yog qhov tseeb tias cov zaub mov muaj ntau nyob rau hauv lutein (zoo li cov zaub ntsuab thiab cov txiv hmab txiv ntoo) kuj tseem muaj lwm cov txiaj ntsig zoo antioxidant thiab cov as-ham uas txo qis kev mob tshwm sim thiab oxidative kev nyuaj siab. Txawm li cas los xij, lub sijhawm no, tseem muaj cov kev tshawb fawb ntxiv tseem xav tau los pab peb nkag siab txog cov teebmeem ntawm carotenoids rau mob qog noj ntshav, nrog rau kev tiv thaiv kabmob, kev noj qab haus huv thiab lub plawv kev noj qab haus huv, tsis muaj lwm yam khoom noj uas muaj nyob hauv cov txiv hmab txiv ntoo thiab zaub.

5. tuaj yeem pab tswj Lub Plawv

Qee qhov kev tshawb fawb pom tau hais tias xanthophyll carotenoids, suav nrog lutein, tuaj yeem pab txo qis kev pheej hmoo ntawm kev mob plawv thiab mob stroke. Ib yam li nrog cov kev tshawb fawb yav dhau los uas qhia tias muaj peev xwm tiv thaiv qog noj ntshav ntawm cov carotenoid, peb tsis tau paub meej tias nws txhim kho kev mob plawv li cas. Vim tias nws muaj cov khoom tiv thaiv kev tiv thaiv thiab cov antioxidant, nws zoo li tias nws yuav muaj txiaj ntsig zoo rau lub siab los ntawm kev txo qis o, uas yog qhov pib ua rau mob plawv lub plawv.

lutein phiv

Thaum noj ntawm qhov ncauj: Lutein yog LIKELY SAFE thaum noj ntawm qhov ncauj. Kev siv li 20 mg ntawm lutein txhua hnub raws li ib feem ntawm kev noj zaub mov noj lossis ntxiv raws li cov khoom noj zoo ib yam muaj kev nyab xeeb.

lutein muaj txiaj ntsig rau tawv nqaij

Daim tawv nqaij yog lub cev ua haujlwm loj tshaj plaws. Tus yuam sij rau cov tawv nqaij zoo nkauj yog cov tawv nqaij noj qab haus huv, thiab lutein yog tus ntaus cim tseem ceeb. Lutein pab tiv thaiv cov tawv nqaij ntawm lub teeb pom kev phem. Hnub ci tuaj yeem hnyav heev rau ntawm daim tawv nqaij thiab nws yog qhov ua rau ua rau lub hnub nyoog tsis ntev. Lutein ua haujlwm los lim tawm lub teeb muaj zog xiav lub teeb. Lub teeb xiav tsis yog nkag mus rau txheej txheej sab nrauv ntawm daim tawv nqaij (raws li UV lub teeb ua), tab sis nws tseem mus ntxaum ntxiv, mus txog qhov tob ntawm daim tawv nqaij tag nrho. Nrog kev puas tsuaj muaj peev xwm rau txhua daim tawv nqaij, nws tsis muaj qhov xav tias wrinkles, reddening, muaj hnub nyoog me ntsis, dryness thiab sagging tej zaum yuav tshwm sim. Thaum lutein yuav tsum tsis txhob hloov cov tshuaj pleev thaiv hnub tsis tu ncua, nws tuaj yeem ntxiv lwm qib ntawm kev tiv thaiv hnub tiv thaiv los ntawm kev tiv thaiv daim tawv nqaij ntawm sab hauv.

lutein ntau npaum

BY MOUTH:

Txog kev mob qhov muag uas ua rau pom kev tsis pom kev hauv cov neeg laus (muaj hnub nyoog txog macular degeneration lossis AMD): Rau kev tiv thaiv AMD, kwv yees li 6-12 mg ntawm lutein txhua hnub, tsis hais los ntawm kev noj zaub mov noj lossis siv tshuaj ntxiv. Txog kev txo cov tsos mob ntawm AMD, 10-20 mg txhua hnub tau siv. Rau kev txo cov tsos mob, 10-12 mg ntawm lutein txhua hnub tau siv.

Txog rau mob cataracts: Rau kev tiv thaiv kab mob cataracts, txog 6-12 mg ntawm lutein txhua hnub, txawm yog los ntawm kev noj zaub mov noj lossis siv tshuaj ntxiv. Rau kev txo cov tsos mob, 15 mg ntawm lutein peb zaug ib lub lim tiam lossis 10 mg ntawm lutein ntxiv rau 2 mg ntawm zeaxanthin txhua hnub tau siv.

Muaj 44 mg ntawm lutein rau ib khob ntawm kale siav, 26 mg rau ib khob ntawm zaub ntsuab spinach, thiab 3 mg rau ib khob zaub cob pob.

Rau bulklutein hmoov, thov hu rau peb ntawm email:herbext@undersun.com.cn

Cov lus qhia: https: //www.healthline.com/ khoom noj khoom haus tsis zoo / lutein-and-zeaxanthin #sources

https://www.myfooddata.com/articles/high-lutein-and-zeaxanthin-foods.php

https://www.webmd.com/vitamins/ai/ingredientmono-754/lutein

https://www.cooperaerobics.com/Health-Tips/Vitamin-Aisle/Improve-Skin,-Eye-and-Brain-Health-with-Lutein.aspx

https://www.consumerlab.com/answers/what-is-a-safe-dosage-of-lutein/lutein-dose/