Mavitamini 9 Ofunika Kwambiri pa Thanzi Labwino

Zamkati

• 1. Vitamini A
• 2. Vitamini E
• 3. Vitamini C
• 4. Mavitamini B6, B9 ndi B12
• 5. Riboflavin
• 6. Niacin
• 7. Lutein ndi Zeaxanthin
• 8. Omega-3 Fatty Acids
• 9. Thiamine
• Mfundo Yofunika Kwambiri

Maso anu ndi ziwalo zovuta kumvetsa zomwe zimafunikira mavitamini ndi michere yambiri kuti igwire bwino ntchito.

Zinthu zodziwika bwino, monga matenda ashuga retinopathy, kuchepa kwa macular okalamba, glaucoma ndi ng'ala, zimatha kukhudza maso anu.

Ngakhale zinthu zosiyanasiyana zimayambitsa izi, zakudya zikuwoneka kuti zimakhudza zonsezi - mwanjira ina.

Nawa mavitamini 9 ofunikira ndi michere yomwe imathandizira kukhalabe ndi thanzi lamaso.

1. Vitamini A

Vitamini A imagwira gawo lofunikira m'masomphenya pokhala ndi khungu loyera, lomwe ndi chophimba chakunja cha diso lanu.

Vitamini uyu alinso gawo la rhodopsin, puloteni m'maso mwanu yomwe imakupatsani mwayi wowona m'malo otsika pang'ono (1).

Kuperewera kwa Vitamini A ndikosowa m'maiko otukuka, koma ngati osakhudzidwa atha kubweretsa vuto lalikulu lotchedwa xerophthalmia.

Xerophthalmia ndi matenda amaso opita patsogolo omwe amayamba ndi khungu usiku. Ngati kuperewera kwa vitamini A kukupitilira, mabowo anu amaso ndi maso amatha. Potsirizira pake, diso lanu limafewa, ndikupangitsa khungu losasinthika (1, 2).

Vitamini A amathanso kuthandizira kuteteza ku zovuta zina zamaso. Kafukufuku wina akuwonetsa kuti zakudya zomwe zili ndi vitamini A wambiri zitha kuphatikizidwa ndi kuchepa kwa nthenda yamatenda komanso kuchepa kwa makulidwe azaka (AMD) (,,,).

Kwa thanzi la maso, zakudya zopatsa vitamini A zimalimbikitsidwa kuposa zowonjezera. Mbatata ndi gwero labwino kwambiri, monganso masamba obiriwira obiriwira, maungu ndi tsabola (1).

Chidule Kulephera kwakukulu kwa vitamini A kumatha kubweretsa xerophthalmia, vuto lalikulu lomwe lingayambitse khungu. M'maphunziro ena, kuchuluka kwa vitamini A kudya kumalumikizidwa ndi kuchepa kwa nthenda yamatenda komanso kuchepa kwa makulidwe okhudzana ndi ukalamba.

2. Vitamini E

Zinthu zambiri zamaso zimakhulupirira kuti zimakhudzana ndi kupsinjika kwa oxidative, komwe ndiko kusiyana pakati pa antioxidants ndi zopitilira muyeso mthupi lanu (,).

Vitamini E ndi antioxidant wamphamvu yemwe amateteza ma cell anu - kuphatikiza ndi maso anu am'maso - kuti asawonongeke ndi zopitilira muyeso zaulere, zomwe ndizovulaza, mamolekyulu osakhazikika.

Kafukufuku wina wazaka zisanu ndi ziwiri mwa anthu 3,640 omwe ali ndi AMD adawonetsa kuti kutenga 400 IU ya vitamini E ndi michere yambiri yazowonjezera tsiku ndi tsiku yotchedwa AREDS kunachepetsa chiopsezo chopita patsogolo mpaka 25% ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti zakudya zomwe zili ndi vitamini E wambiri zingathandize kupewa mikangano yokhudzana ndi ukalamba. Komabe, kafukufuku wina amafunika chifukwa kafukufuku wina samawonetsa kuyanjana pakati pa vitamini E ndi vutoli ().

Komabe, zakudya zomwe zimaphatikizapo vitamini E wokwanira tikulimbikitsidwa kuti tikhale ndi thanzi labwino. Zina mwa mavitamini E-olemera ndi monga mtedza, mbewu ndi mafuta ophika. Salimoni, peyala ndi masamba obiriwira obiriwira nawonso ndi magwero abwino.

Chidule Vitamini E, antioxidant, itha kuteteza maso anu kuti asawononge zopitilira muyeso zaulere. Amagwiritsidwa ntchito pothandizira tsiku ndi tsiku lotchedwa AREDS ngati chithandizo cha AMD, ndipo kuchuluka kwa zakudya zanu kumatha kukhala ndi chiopsezo chocheperako nthenda.

3. Vitamini C

Monga vitamini E, vitamini C ndi antioxidant wamphamvu yemwe angateteze maso anu kuti asawononge zopitilira muyeso zaulere (11).

Vitamini C ndi michere ingapo imagwiritsidwa ntchito mu AREDS yowonjezerapo, yomwe ingapindulitse omwe ali ndi AMD. Akatengedwa tsiku ndi tsiku, kafukufuku wina akuwonetsa kuti AREDS ingachepetse chiopsezo cha vutoli kupitilira ndi 25% ().

Kuphatikiza apo, vitamini C imafunika kupanga collagen, puloteni yomwe imapanga diso lanu, makamaka mu cornea ndi sclera ().

Kafukufuku wowerengeka akuwonetsa kuti vitamini C imathandizira kuchepetsa chiopsezo chanu chokhala ndi ng'ala, zomwe zimapangitsa diso lanu kukhala mitambo komanso kusokoneza masomphenya ().

Mwachitsanzo, kafukufuku wina wowonetsa kuti 75% yachepetsa chiopsezo chotenga matenda amaso pomwe kudya kwa vitamini C tsiku lililonse kunali pamwamba pa 490 mg, poyerekeza ndi 125 mg kapena zochepa ().

Kafukufuku wina adapeza kuti zowonjezera mavitamini C zimachepetsa chiopsezo cha ng'ala ndi 45% ().

Zipatso za citrus ndi zotentha, tsabola wa belu, broccoli ndi kale zimakhala ndi vitamini C wambiri, zomwe zimawapangitsa kukhala njira zabwino zopezera chakudya chanu cha tsiku ndi tsiku.

Chidule Vitamini C amapanga collagen, protein yomwe imakupatsani mawonekedwe m'maso mwanu. Kafukufuku wowunikira akuwonetsa kuti vitamini iyi itha kuteteza ku mathithi ndikuthandizira kupewa kupita patsogolo kwa AMD.

4. Mavitamini B6, B9 ndi B12

Ofufuza aphunziranso mavitamini angapo a B pazomwe zimakhudza thanzi la maso, makamaka mavitamini B6, B9 ndi B12.

Mavitamini awa akhoza kutsitsa homocysteine, protein m'thupi lanu yomwe imatha kuphatikizidwa ndi kutupa komanso chiopsezo chowonjezeka chokhala ndi AMD ().

Kafukufuku wamankhwala azimayi adawonetsa kuchepa kwa 34% kotenga mwayi wokhala ndi AMD potenga 1,000 mcg wa vitamini B12 limodzi ndi mavitamini B6 ndi B9 ().

Komabe, kafukufuku wambiri amafunika kuti atsimikizire zabwino za zowonjezera izi. Kuphatikiza apo, sizikudziwika ngati kuwonjezera kudya kwanu zakudya zopatsa vitamini-B kungakhale ndi zotsatira zofananira.

Chidule Kuphatikiza kwa mavitamini B6, B9 ndi B12 kungathandize kuchepetsa chiopsezo chokhala ndi AMD pochepetsa magawo anu a homocysteine.

5. Riboflavin

Vitamini B ina yophunziridwa pokhudzana ndi thanzi la maso ndi riboflavin (vitamini B2). Monga antioxidant, riboflavin imatha kuchepetsa kupsinjika kwa oxidative mthupi lanu, kuphatikiza maso anu (18).

Makamaka, asayansi akuphunzira kuthekera kwa riboflavin popewa matenda amaso, chifukwa kusowa kwa riboflavin kwa nthawi yayitali kumatha kubweretsa vutoli. Chosangalatsa ndichakuti, anthu ambiri omwe ali ndi cataract nawonso ali ndi vuto la antioxidant (19,).

Kafukufuku wina adapeza kuti 31-51% yachepetsa chiopsezo chakukula kwa ng'ala pomwe zakudya za omwe akutenga nawo mbali zimaphatikizapo 1.6-2.2 mg ya riboflavin patsiku, poyerekeza ndi .08 mg patsiku ().

Akuluakulu azaumoyo amalimbikitsa kuti azidya 1.1-1.3 mg ya riboflavin patsiku. Nthawi zambiri zimakhala zosavuta kukwaniritsa ndalamazi, chifukwa zakudya zambiri zimakhala ndi riboflavin. Zitsanzo zina ndi monga oat, mkaka, yogati, ng'ombe ndi tirigu wolimba (19).

Chidule Monga antioxidant, riboflavin imatha kudziteteza pakuwononga zopitilira muyeso m'maso mwanu. Zakudya zomwe zili ndi riboflavin zakhala zikuchepetsedwa ndi chiopsezo chotenga nthenda.

6. Niacin

Ntchito yayikulu ya niacin (vitamini B3) mthupi lanu ndikuthandizira kusintha chakudya kukhala mphamvu. Itha kukhala ngati antioxidant (22).

Posachedwa, kafukufuku wasonyeza kuti niacin itha kutenga nawo gawo popewa glaucoma, vuto lomwe minyewa yamaso anu imawonongeka (23).

Mwachitsanzo, kafukufuku wowonera zakudya kwa anthu akuluakulu aku Korea komanso chiopsezo chawo cha glaucoma adapeza mgwirizano pakati pa kudya zakudya zochepa za niacin ndi vutoli ().

Kuphatikiza apo, kafukufuku wazinyama adawonetsa kuti kuchuluka kwambiri kwa mankhwala a niacin anali othandiza popewera glaucoma ().

Ponseponse, kafukufuku wambiri wokhudzana ndi kulumikizana pakati pa niacin ndi glaucoma ndikofunikira.

Zowonjezera ziyenera kugwiritsidwa ntchito mosamala. Mukamadya magalamu 1.5-5 patsiku, niacin imatha kubweretsa mavuto m'maso, kuphatikiza kuwona m'maso, kuwonongeka kwa macular ndi kutupa kwa diso (,).

Komabe, palibe umboni wosonyeza kuti kudya zakudya zachilengedwe zomwe zili ndi mankhwala a niacin kumakhala ndi zovuta zina. Zakudya zina zimaphatikizapo ng'ombe, nkhuku, nsomba, bowa, mtedza ndi nyemba.

Chidule Kafukufuku akuwonetsa kuti niacin imatha kuletsa kukula kwa glaucoma, koma zowonjezera ziyenera kugwiritsidwa ntchito mosamala.

7. Lutein ndi Zeaxanthin

Lutein ndi zeaxanthin ndi gawo la banja la carotenoid, gulu lazinthu zopindulitsa zopangidwa ndi zomera.

Ma carotenoids onsewa amatha kupezeka mu macula ndi diso la maso anu, momwe amathandizira kusefa kuwala kowala kwa buluu, poteteza maso anu kuti asawonongeke ().

Kafukufuku wochuluka akusonyeza kuti mankhwalawa amatha kuteteza khungu ndi kuteteza kapena kuchepetsa kukula kwa AMD (,).

Kafukufuku wosasinthika, wowongoleredwa adapeza zabwino za lutein kwa anthu omwe ali ndi ng'ala. Kwa zaka zopitilira ziwiri, omwe amamwa zowonjezera 15 mg ya lutein katatu pamlungu adasintha masomphenya ().

Kulimbikitsidwa kwa kudya tsiku ndi tsiku ndi mlingo wowonjezera wowonjezera sikunakhazikitsidwe pazinthu izi. Komabe, mpaka 20 mg ya lutein patsiku kwa miyezi 6 yakhala ikugwiritsidwa ntchito m'maphunziro opanda zovuta (32).

Komabe, zowonjezera sizingakhale zofunikira. Kuchuluka kwa 6 mg ya lutein ndi zeaxanthin kumatha kupindulitsanso, ndipo zakudya zokhala ndi zipatso ndi ndiwo zamasamba mwachilengedwe zimapereka ndalamazi. Sipinachi yophika, amadyera kale ndi ma kolala amakhala okwera kwambiri mu ma carotenoids (32).

Chidule Lutein ndi zeaxanthin ndi mankhwala opindulitsa omwe angathandize kupewa AMD ndi ng'ala. Palibe zolimbikitsidwa tsiku lililonse zomwe zakhazikitsidwa, koma kudya zipatso ndi ndiwo zamasamba zambiri kumatha kupereka michere yambiri.

8. Omega-3 Fatty Acids

Omega-3 fatty acids ndi mtundu wa mafuta a polyunsaturated. M'maselo a diso lanu muli DHA yambiri, mtundu wina wa omega-3 ().

Kuwonjezera pa kuthandiza kupanga maselo a diso lanu, mafuta a omega-3 ali ndi mphamvu zotsutsana ndi zotupa zomwe zingathandize popewera matenda a shuga retinopathy (DR).

Kuwunika kwamaphunziro a 31 kunawonetsa kuti zakudya zomwe zili ndi nsomba zochuluka - monga zakudya zaku Mediterranean - zitha kuteteza ku DR. Ngakhale zotsatirazi zikuyenera kutsimikiziridwa ndi kafukufuku wina, amatanthauza kuti mafuta acids amatha kukhala ndi udindo ().

Mafuta a Omega-3 amathanso kupindulitsa anthu omwe ali ndi matenda amaso owuma powathandiza kutulutsa misozi yambiri. Ndi vutoli, kusowa kwa misozi kumayambitsa kuuma, kusapeza bwino komanso kusawona bwino nthawi zina (,, 36).

Kuti muwonjezere omega-3 fatty acids mu zakudya zanu, phatikizani zinthu zolemera monga nsomba, fulakesi, mbewu za chia, soya ndi mtedza. Omega-3s amathanso kupezeka m'mafuta ophikira monga canola ndi maolivi.

Chidule Omega-3 fatty acids ali ndi zinthu zotsutsana ndi zotupa ndipo zitha kuthandiza kupewa matenda ashuga retinopathy (DR) mukaphatikizidwa muzakudya zanu. Mafutawa amathanso kuthandiza omwe ali ndi matenda amaso owuma.

9. Thiamine

Thiamine, kapena vitamini B1, amatenga gawo pama cell oyenera ndikugwiritsanso ntchito chakudya kukhala mphamvu (37).

Zingakhale zothandiza kuchepetsa chiopsezo cha ng'ala (,).

Kafukufuku wowunika mwa anthu 2,900 ku Australia akuwonetsa kuti kudya zakudya zamtundu wa thiamine kumachepetsa chiopsezo chanu chotenga nthendayi ndi 40%. Kafukufukuyu akuwonetsanso kuti protein, vitamini A, niacin ndi riboflavin zitha kuteteza ku mathithi ().

Kuphatikiza apo, thiamine yakhala ikufunsidwa ngati njira yothandizila magawo oyamba a DR.

Kafukufuku wamankhwala adapeza kuti 100 mg ya thiamine yotengedwa katatu patsiku imachepetsa kuchuluka kwa albin mumkodzo - chisonyezo cha DR mumtundu wa 2 shuga ().

Zakudya za thiamine zimaphatikiza mbewu zonse, nyama ndi nsomba. Kuphatikiza apo, thiamine nthawi zambiri imawonjezeredwa kuzakudya monga chimanga cham'mawa, mkate ndi pasitala (37).

Chidule Zakudya zomwe zili ndi thiamine zambiri zimachepetsa chiopsezo chotenga nthenda m'maso. Zowonjezeranso zakambidwa ngati njira yochizira DR.

Mfundo Yofunika Kwambiri

Kafukufuku akuwonetsa kuti mavitamini ndi michere ingathandize kupewa kapena kuchepetsa kukula kwa mawonekedwe angapo amaso.

Zowonjezera zingakhale zothandiza ngati mukuganiza kuti mukusowa mavitamini awa pazakudya zanu.

Komabe, kudya zakudya zopatsa thanzi zokhala ndi zipatso, ndiwo zamasamba, mbewu zonse, mapuloteni ndi mafuta athanzi kumakupatsani zakudya zonse zomwe maso anu - ndi thupi lanu lonse - amafunikira kuti mukhale ndi thanzi labwino.