Nūhou - He aha ke kumu maikaʻi loa o ka zeaxanthin?

ʻO Zeaxanthin he carotenoid kūlohelohe ia e hoʻokani ana i kahi kuleana koʻikoʻi i ke olakino o ka maka. Hoʻopili nui ʻia ia ma ka ʻāpana macular o ka retina, kahi e kānana pono ai i ka mālamalama polū, hoʻemi i ka pōʻino oxidative, a hoʻohaʻahaʻa i ka pilikia o ka macular degeneration (AMD) a me nā cataracts. ʻOiai ʻaʻole hiki i ke kino kanaka ke synthesize i ka zeaxanthin, pono e loaʻa mai ka meaʻai a i ʻole nā mea hoʻohui. E hāʻawi kēia ʻatikala i kahi hoʻolauna kikoʻī i nā hana o zeaxanthin, kāna mau kumu maikaʻi loa, nā ʻano hoʻohui, a pehea e hoʻomaikaʻi ai i kona omo ʻana, e kōkua iā ʻoe e hoʻohui ʻepekema i kēia meaʻai koʻikoʻi a pale i kou ʻike.

1. He aha ʻo Zeaxanthin a no ke aha he mea nui?

1.1 He aha ka Zeaxanthin?

ʻO ZeaxanthinHe ʻano carotenoid ia a no ka ʻohana pigment macular, me ka lutein. Loaʻa nui ia ma ka ʻāpana macular o ka retina a me ka lens, e kōkua ana i ka mālama ʻana i ka ʻike maka a pale i nā maka mai ke kaumaha oxidative a me ka pōʻino o ka mālamalama polū. ʻAʻole e like me ka beta-carotene, ʻaʻole hoʻololi ka zeaxanthin i ka huaora A i loko o ke kino akā hāʻawi pololei i ke olakino o ka maka. Eia kekahi, hōʻike ka noiʻi e hiki i ka zeaxanthin ke kākoʻo i ke olakino o ka lolo, no ka mea, he nui ia i loko o nā ʻiʻo neural a he kuleana kona i ka mālama ʻana i ka hana cognitive.

1.2 Nā Hana o Zeaxanthin

ʻO ZeaxanthinʻO ka mea nui, hoʻomaikaʻi ia i ke olakino o ka maka ma ke kānana ʻana i ke kukui polū, e hāʻawi ana i ka pale antioxidant, e hōʻemi ana i ka pilikia o ka macular degeneration, e hōʻoluʻolu ana i ka luhi o ka maka, a me ka hoʻomaikaʻi ʻana i ka ʻoi o ka ʻike. Me nā nohona hou e pili ana i ka hoʻolōʻihi ʻana i nā pale kikohoʻe, ua hoʻopilikia nui ʻia nā maka i ke kukui polū ikehu kiʻekiʻe, hiki ke hoʻolalelale i ka hōʻino ʻana o ka ʻike. Kōkua ʻo Zeaxanthin i ka hōʻemi ʻana i ka hōʻino ʻana o ke kukui polū i ka retina, e hōʻemi ana i ka pilikia o ka emi ʻana o ka ʻike. Eia kekahi, kōkua kona mau waiwai antioxidant i ka hoʻopau ʻana i nā radical manuahi, e hoʻohaʻahaʻa i ka mumū, a pale i ka hōʻino ʻana o nā ʻiʻo maka i hoʻoulu ʻia e ka oxidative stress.

2. Pehea e pōmaikaʻi ai ʻo Zeaxanthin i ke olakino o ka maka?

2.1 Kānana i ka Mālamalama Polū a Mālama i ka Retina

He pōkole ka nalu o ke kukui polū a he nui ka ikehu, e ʻae ana iā ia e komo i loko o ka cornea a me ka lens, e hōʻea ana i ka retina a e hōʻino ana i ka ʻāpana macular. ʻO ka lōʻihi o ka ʻike ʻana i ka kukui polū hiki ke hoʻonui i ka luhi o ka maka, a me ka pilikia o ka macular degeneration, a hiki ke alakaʻi i ka nalowale o ka ʻike. Hoʻopili maikaʻi ʻo Zeaxanthin i ka mālamalama polū ma ka pae nalu 400-500nm, e hana ana i kahi "pale pale" kūlohelohe i loko o ka retina e hōʻemi ana i ka pōʻino i hoʻokumu ʻia e ka mālamalama a kōkua i ka hoʻolohi ʻana i ka macular degeneration.

2.2 Ka Palekana Antioxidant e Kūʻē i nā Radicals Free

ʻO nā radical manuahi he mau molekala paʻa ʻole i hana ʻia i ka wā o ka metabolism e hoʻouka ana i nā ʻano cell, e hōʻino ana i nā ʻiʻo a me ka mumū. He palupalu loa nā maka i ka hōʻiliʻili ʻana o nā radical manuahi ma muli o ka ʻike ʻana i nā kukuna ultraviolet, ka haumia, a me ka radiation pale, e hoʻonui ana i ka pilikia o AMD a me nā cataracts. Ma ke ʻano he antioxidant ikaika, kōkua ka zeaxanthin i ka hoʻopau ʻana i nā radical manuahi, e hōʻemi ana i ke kaumaha oxidative a pale i nā ʻiʻo maka mai ka hōʻino ʻia.

2.3 Kāohi i ka Macular Degeneration e pili ana i ka Makahiki (AMD)

ʻO ka macular degeneration kahi maʻi retinal e pili ana i ka makahiki a he kumu nui o ka makapō i ka poʻe ʻelemakule. Ua ʻike ʻia nā haʻawina e pili ana nā pae kiʻekiʻe o ka zeaxanthin ma ka ʻāpana macular me ka emi ʻana o ka pilikia o AMD. Ua ʻike ʻia ka haʻawina AREDS2 i mālama ʻia e ka US National Eye Institute (NEI) ʻo ka lawe ʻana i kēlā me kēia lā he 10 mg o ka lutein + 2 mg o ka zeaxanthin i hōʻemi nui i ka pilikia o ka holomua o ka AMD waena a holomua. No laila, ʻo ka hoʻonui ʻana i ka lawe ʻana i ka zeaxanthin he mea nui ia no ka pale ʻana i ka AMD.

2.4 Hoʻēmi i ka luhi o ka maka a hoʻonui i ka maopopo o ka ʻike

Me ka hoʻohana lōʻihi ʻana i ka pale maka, ʻike ka nui o ka poʻe i nā hōʻailona o ke kaumaha o ka maka, me ka maloʻo, ka ʻeha, a me ka ʻike pohihihi. ʻAʻole wale ka Zeaxanthin e hōʻemi i ke kaumaha o ka hoʻoulu ʻana o ka mālamalama ma nā maka akā hoʻonui pū i ka ʻokoʻa o ka ʻike, e ʻike maopopo ʻia ai nā kiʻi. Kōkua kēia i ka hōʻemi ʻana i ka ʻoluʻolu ʻole o ka ʻike a hoʻomaikaʻi i ka ʻoluʻolu o ka ʻike i ka wā lōʻihi o ka hana a i ʻole ka hoʻohana ʻana i ka pale.

3. Nā Kumu Kūlohelohe o Zeaxanthin: ʻO wai nā meaʻai i loaʻa ka hapa nui?

3.1 Nā Lau ʻŌmaʻomaʻo Lau (Kumuwaiwai Mea Kanu Maikaʻi Loa)

ʻO nā lau ʻōmaʻomaʻo kekahi o nā kumu maikaʻi loa o ka zeaxanthin a me ka lutein, ʻoiai ke kale, spinach, collard greens, a me nā turnip greens. Loaʻa i ka Kale ma kahi o 3,555 mcg o ka zeaxanthin no 100g, ʻoiai ʻo ka spinach e hāʻawi ana ma kahi o 3,310 mcg. He waiwai nui kēia mau mea kanu i ka fiber dietary, ka huaora C, a me nā antioxidants ʻē aʻe e kōkua ai i ke olakino holoʻokoʻa. No ka mea he momona ka zeaxanthin, ʻo ka ʻai ʻana me nā momona olakino (e like me ka ʻaila ʻoliva) hiki ke hoʻonui i ka omo ʻana.

3.2 Nā Huaʻai a me nā Mea Kanu ʻAlani a me Melemele (Waiwai i ka Zeaxanthin)

Nui nā huaʻai a me nā mea kanu ʻalani a melemele i waiwai i ka zeaxanthin, me ka kulina momona, nā pepa bele ʻulaʻula, ka paukena, a me nā ʻalani. I waena o kēia mau mea, ʻo ka kulina momona kekahi o nā kumu mea kanu lau ʻole kiʻekiʻe loa, e hāʻawi ana ma kahi o 2,020 mcg o ka zeaxanthin no 100g. Eia kekahi, loaʻa i nā pepa bele ʻulaʻula a me nā paukena nā nui he nui, me nā kala hohonu e hōʻike ana i nā ʻano kiʻekiʻe o ka zeaxanthin.

3.3 Hua Manu (Kumu Maikaʻi Loa Mai nā Holoholona)

ʻO nā hua manu, ʻoiai nā yolks hua manu, he kumu maikaʻi loa ia o ka zeaxanthin a me ka lutein. ʻOiai ʻo nā yolks hua manu he haʻahaʻa loa ka nui o ka zeaxanthin ma mua o kekahi mau mea kanu, ʻoi aku ka kiʻekiʻe o ko lākou bioavailability. Hōʻike nā haʻawina e omo ke kino i ka zeaxanthin mai nā hua manu he 3-4 mau manawa ʻoi aku ka maikaʻi ma mua o nā kumu mea kanu ma muli o ke alo o nā momona kūlohelohe i loko o nā hua manu, e kōkua ana i ka omo ʻana o ka carotenoid. No laila, ʻo ka ʻai mau ʻana i nā hua manu he ala maikaʻi ia e hoʻonui ai i nā pae zeaxanthin.

4. Nā mea hoʻohui Zeaxanthin: He mea pono anei lākou?

Hopena: ʻO ke ala maikaʻi loa e loaʻa ai ka Zeaxanthin lawa

I mea e hōʻoia ai i ka lawazeaxanthini ka lawe ʻana, ua ʻōlelo ʻia e hoʻokomo i nā lau ʻōmaʻomaʻo lau, kulina momona, pepa bele ʻulaʻula, a me nā yolks hua manu i kāu papaʻai i kēlā me kēia lā me ka hoʻohui ʻana iā lākou me nā momona olakino a me nā antioxidants no ka hoʻomaikaʻi ʻana i ka omo ʻana. No nā pākeke, nā mea hoʻohana pale kikohoʻe, a i ʻole nā kānaka i pilikia i nā maʻi maka, hiki i ka hoʻohui ke koho pono. Ma ka hoʻokomo ʻepekema ʻana i ka zeaxanthin i kāu papaʻai, hiki iā ʻoe ke pale i kou ʻike a mālama i ke olakino maka lōʻihi!