Lutein inonzi yellow-to-orange-orange pigment iyo inobatana ne vitamin A. Lutein inowanikwa mukati me retinas maziso ako, saka inhengo inofanirwa yehutano hwakanaka. Inoshandawo se antioxidant kuderedza kukanganisa kwakaitwa nemahara ekudzivirira uye inogona kutsigira mishonga inopa utano hwakanaka.
Kana iwe ukadya kudya kune zvakawanda zvakakwana zvemichero nemiriwo, unofanirwa kuwana mazana akawanda eLutein, asi apa pane 15 yezvatinoda zvikuru lutein-rich foods.
1 - Kare
Kale inoshamisa zvikuru muzvizhinji zvakawanda. Kunze kweLutein, kare yakazara mu calcium, vitamini C, beta-carotene, vitamini A, vitamini K uye fiber, Ichowo chakanyanya mumakoriyori-imwe kapu yekare yakare ine makirire masere chete.
2 - Winter Squash
Chikoro chechando, chinosanganisira marudzi akadai sebutternut, Hubbard, uye acorn squash, yakakwirira zvikuru muLutein uye vitamini A. Vanewo mu potassium uye vane zvakawanda zvakakwana zvevhitamini uye minerals. Imwe kapu ye cubed yakagadzirwa yakagadzirwa ine magiramu matanhatu fiber uye anenge 90 makoriyori.
3 - Collards
Kungofanana nemafuta akawanda, makorlards ane mavitamini uye mineral yakawanda. Kunze kwekuti, lutein, beta-carotene uye vitamini A, makollards anonyanya kukwirira mu calcium uye magnesium. Vanewo vane pfuma yakawanda mu vitamini K uye vane mavitamini C. akawanda.
4 - Gorosi Yakanaka Chibage
Chibage chine tsvuku chinopinza muLutein uye potassium, pamwe uye ine zvimwe fiber uye mavitamini B. Popcorn inowedzerawo muLutein uye fiber. Mukati, mapikoni anoonekwa sehomwe yose, saka chero bedzi isina kuiswa muhututi, popcorn inogona kunge yakagwinya.
5 - Sipinaki
Sipinachi chimwe chikamu chemavara mashizha chakakunakira iwe. Yakapfuma muLutein, asi inewo yakawanda yesimbi, calcium, uye potassium, vitamini, A, C, uye K, pamwe nefiber. Ichowo chakaderera mumakorikori-chete mairi makorikori pamukombe wemashizha emashizha epinashi.
6 - Swiss Chard
Swiss chard inomera yemashizha ine mavara ane mavara akazara muLutein. Imwe kapu yekacheka yakabikwa yakagadzirwa ine makoriki makumi matatu, asi yakazara mu calcium, iron, potasium, vitamini A, C, uye K. Swiss chard hazvidi kuedza zvakawanda kugadzirira-inogona kubikwa kana kuiswa maorivhi mashoma nemafuta ebharisamu.
7 - Green Peas
Pea haisi iyo inonakidza yemiti yose, asi yakakunakira. Haisi ivo chete vakakwirira muLutein, vanopawo magnesium, iron, potasium, zinc, B-complex vitamini uye vitamini A.
8 - Arugula
Arugula (inozivikanwawo se rocket) ndeimwe yemashizha mashizha ane miti yakakwirira muLutein, uye anenge anenge mavitamini nemaminetsi. Arugula yakakura mumakirori uye yakakosha sevhesi yakagadzirwa kana yakasvibiswa mune zvishoma zvamafuta omuorivhi uye garlic uye yakashanda sechidimbu chekudya.
9 - Burrussels Mitsva
Kunze kwekuwanda kwekutein, kuBrussels kunomera kune mavhithamini akawanda uye nemaminerari akawanda, pamwe chete ari akakwirira mune fiber fiber. Zvikamu zveBrussels zvinokwanawo zvakakwana pakurasikirwa kwekurema uye nema 56 koriori pamukombe.
10 - Broccoli Rabe
Broccoli rabe yakakwirira muLutein, vitamini A, folate, potasium, calcium, magnesium, uye vitamini K. Ichowo chitubu chakanaka chefiber uye hachikwanisi mumakoriyori-anenge makori makumi mana ekushanda.
11 - Pumpkin
Nhengo yepumpkin yakawanda yemuchena yenyama yakakwirira mu lutein. Iyo yakanyanyawo mu potassium. Denge harisi yakakura mumakorikori kunze kwekuti iwe uwedzere matani e shuga-imwe kapu yepukisi yakasvika ine anenge makori 50.
12 - Mazai Eki
Nguva yakawanda iwe uchatora lutein yako kubva kumiti yemichero, asi imwe mhuka yakagadzirirwa kudya kwemashoko ndiyo yai yolk-ndizvo zvinoita kuti yolk iite jira. Mazai maitiro akanakawo emaprotheni.
13 - Sweet Potato
Miti yakatapira yakazara muLutein, vitamini A, beta-carotene, potassium, manganese, vitamini C, uye fiber. Zvinotapira uye zvinonaka uye zvinokanganisa vanodya sazvo. Zvokudya zvinotapira zvinotyisa kune chero chekudya kunovaka muviri.
14 - Karoti
Makaroti akareba muLutein, beta-carotene, mavitamini A, uye C, pamwe chete iwo maitiro akanaka emuviri B mavitamini, potasium, uye manganese. Izvo zvakanakawo zvekudya kwako-imwe kapu yemakaroti akatemwa ane 50 makori.
15 - Aspagi
Asparagus yakakwirira muLutein pamwe nemamwe mimwe michina yakawanda inosanganisira calcium uye magnesium. Ihwowo unhu hwakanaka hwevhitamini A, K, uye C. Asparagus yakaderera mumakoriyori zvakare-imwe kapu yeaspirate yakagadzirwa inenge inenge makumi mashanu emakori.
16 - Lutein Supplements
Vatsvakurudzi vakadzidza lutein sechikamu chemugadziro wokuwedzera wokushandiswa unoshandiswa muChidzidzo cheHeri-Related Eye Disease, achishandisa Twin Lab's Ocuvite, akawana maitiro makuru eLutein, akabatanidzwa nezvokudya zvemineral zinc, vitamini C, vitamini E, beta-carotene, uye mhangura zvinogona kubatsira kuderedza kufambira mberi kwemaitiro macular (MD) uye kuchengetedza maonero kune vanhu vane vekutanga MD.
Zvinosuruvarisa, lutein inoratidzika seine simba chero ripi zvaro pakudzivirira kana kuenderera mberi kwehutachiona, iyo ndiyo mamiriro apo lenzi yemumwe kana maziso ose anova madenga.
Sources:
Dwyer JH, Paul-Labrador MJ, Fan J, Shircore AM, Merz CN, Dwyer KM. "Kufambira mberi kwecarotid intima-media thickness uye plasma antioxidants: Los Angeles Atherosclerosis Study." Arterioscler Thromb Vasc Biol. 2004 Feb; 24 (2): 313-9.
National Institutes of Health, National Eye Institute. "Matambudziko Anokonzerwa Nezera Rekudzidza Chidzidzo - Zvawanikwa." v.
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Zvekurima, National Nutrient Database ye Standard Reference Release 28.