I-Lutein iyi-pigment enemibala ephuzi kuya e-orange ehlobene ne-vitamin A. I-Lutein igxile kuma-retinas akho amehlo, ngakho-ke iyisici esibalulekile sembonweni enempilo. Iphinde isebenze njenge-antioxidant ukunciphisa umonakalo owenziwe ngama-radicals mahhala futhi ingase isekele imithwalo yegazi enempilo.
Uma udla ukudla okunomuthi okwanele wezithelo nemifino enemibala, kufanele uthole amanani amaningi we-lutein, kodwa nangu okungu-15 kokudla kwethu okuthandayo oku-lutein.
1 - Kale
I-Kale iphezulu kakhulu emanzini amaningi. Ngaphandle kwe-lutein, i-kale i-calcium, i-vitamin C, i-beta-carotene, i-vitamin A, i-vitamin K ne-fiber, iphinde ibe nama-calories-enye indebe yama-eluhlaza ayi-calories ayisishiyagalombili kuphela.
2 - i- Winter Squash
I-squash yasebusika, ehlanganisa izinhlobo ezinjenge-butternut, i-Hubbard, ne-squash e-acorn, ziphakeme kakhulu ku-lutein ne-vitamin A. Zine-rich potassium futhi ziqukethe amanani amaningi amavithamini namaminerali amaningi. Enye indebe ye-squash ephekwe ngamakhomu ine-gramu ayisithupha amagremu nama-khalori angama-90.
3 - ama- Collards
Njengemifino eminingi, ama-collards anamavithamini namaminerali athile. Ngaphandle kwalokho, i-lutein, i-beta-carotene ne-vitamin A, i-collards ikakhulukazi i-calcium ne-magnesium. Zine-vitamin K eningi kakhulu futhi zinevithamini C.
4 - Ummbila omnandi ophuzi
Ummbila omnandi ophuzi uphakeme e-lutein nase-potassium, futhi unamanye ama-fiber nama-vithamini B. I-Popcorn iphinde ibe ne-lutein ne-fiber. Empeleni, i-popcorn ibhekwa njengokusanhlamvu okuphelele, uma nje ingenwe ebhotela, i-popcorn ingaba isiphuzo esinempilo.
5 - isipinashi
Isipinashi singenye yemifino eluhlaza okwesibhakabhaka okuhle kakhulu kuwe. Icebile i-lutein, kodwa futhi inezinsimbi eziningi, i-calcium, ne-potassium, i-vitamin, A, C, ne-K, kanye ne-fiber. Kubuye kube ngaphansi kwamakholori-kuphela amakhilogremu ayisikhombisa indebe ngayinye yamahlamvu esipinashi eluhlaza.
6 - Chard Swiss
I-Swiss chard iyimifino enamagatsha eneziqu ezinemibala ecebile eLutein. Enye indebe ye-chard ephekiwe eqoshiwe ine-calories engama-35, kodwa i-calcium, insimbi, i-potassium, amavithamini A, C, no-K. Swiss chard ayidingi imizamo eminingi yokulungiselela-ingabiliswa noma ihanjiswe amafutha omnqumo amancane neviniga elimhlophe.
7 - Ama- Peas ahlaza
Ama-peas akuzona okuthakazelisayo kakhulu kuzo zonke imifino, kodwa kukuhle kuwe. Akuzona nje ukuthi ziphakeme e-lutein, nazo zinikeza i-magnesium, i-iron, i-potassium, i-zinc, i-vitamini e-B eyinkimbinkimbi kanye ne-vitamin A.
8 - Arugula
I-Arugula (eyaziwa nangokuthi i-rocket) ingenye yemifino eluhlaza okwesibhakabhaka ephezulu e-lutein, futhi cishe onke amavithamini namaminerali. I-Arugula iyi-calories ephansi kakhulu futhi iphelele ngesisekelo sesaladi noma ifakwe emanzini amancane omnqumo negaliki futhi isetshenziswe njengesitsha sokudla.
9 - amahlumela aseBrussels
Ngaphandle kokuba ne-lutein eminingi, amahlumela aseBrussels aphezulu kumavithamini amaningi kanye namaminerali ambalwa, futhi aphezulu e-fiber yokudla. Amahlumela aseBrussels nawo aphelele ekudleni kwesisindo kanye nama-khalori angu-56 kuphela indebe ngayinye.
10 - I-Broccoli Rabe
I-broccoli rabe iphezulu e-lutein, i-vitamin A, i-folate, i-potassium, i-calcium, i-magnesium, ne-vitamin K. Yimthombo omuhle we-fiber futhi ayikho e-calories eliphezulu-cishe ama-khalori angu-28 ngokukhonza.
11 - ithanga
Inyama ye-orange ecebile yesikhumba iphezulu kakhulu e-lutein. Ibuye iphinde i-potassium. Iphunga alikho e-calories ngaphandle uma ufaka amathani we-ushukela-indebe eyodwa ye-ithanga elifihliwe linama-khalori angama-50.
12 - Ama- egg Yolks
Esikhathini esiningi uzothola i-lutein yakho emithonjeni yezitshalo, kodwa isilwane esisodwa esitholiwe ukudlala inothi yilesi isikhupha samaqanda-yilokho okunikeza i-yolk ukuthi umbala ophuzi. Amaqanda nawo angumthombo omuhle wamaprotheni.
13 - Amazambane amazambane
Amazambane amazambane acebile ku-lutein, i-vitamin A, i-beta-carotene, i-potassium, i-manganese, i-vitamin C, ne-fiber. Bangabantu abathandekayo nabanandi futhi abadlayo abathandekayo abanjengazo. Amazambane ama-sweet is a ngaphezu kwalokho kunoma iyiphi ukudla okunempilo.
14 - izaqathe
Ama-karoti aphezulu e-lutein, i-beta-carotene, amavithamini A, no-C, futhi ahlanganisa nomthombo omuhle wamavithamini amaningi, i-potassium, ne-manganese. Ziyakulungela nokudla kwakho-indebe eyodwa yezinqathe ezicutshiwe inezinhlamvu eziyi-50.
15 - I- Asparagus
I-Asparagus iphakeme e-lutein kanye nezinye izakhi eziningi ezifaka i-calcium ne-magnesium. Futhi umthombo omuhle kakhulu wamavithamini A, K, no-C. I-Asparagus iphansi kuma-khalori futhi-enye inkomishi ye-asparagusi ephekiwe inama-khalori angu-40.
16 - I-Lutein Supplements
Abacwaningi abafunda i-lutein njengengxenye yefomula yokufaka isicelo esetshenziselwa ukuhlola isifo se-Eye-Related Eye Ease-Age, esebenzisa i-Ovivite ye-Twin Lab, bathola amanani amaningi e-lutein, ahlangene ne-zinc mineral zinc, i-vitamin C, i-vitamin E, i-beta-carotene, ne-copper kungasiza ekunciphiseni ukuqhuma kwe-macular degeneration (MD) nokugcina umbono kubantu abane MD.
Ngeshwa, i-lutein ayibonakali inomthelela ekuvinjeni noma ekuqhubekeleni kwe-cataracts, okuyinto isimo lapho ilensi eyodwa noma kokubili amehlo iba khona.
Imithombo:
UDwyer JH, uPaul-Labrador MJ, Fan J, uShircore AM, uMerz CN, uDwyer KM. "Ukuqhubekela phambili kwe-carotid intima-media ukushuba nama-anti-antioxidants: i-Los Angeles Atherosclerosis Study." I-Arterioscler Thromb Vasc Biol. 2004 Feb; 24 (2): 313-9.
Izikhungo Zempilo Zikazwelonke, National Eye Institute. Ucwaningo lwe-Eye-Related Study Disease - Imiphumela. " v.
UMnyango Wezolimo Wezolimo we-United States, uMnyango Wezolimo Wezolimo we-United States, i-National Nutrient Database ye-Standard Reference Release 28.