Lutein ndi mtundu wachikasu wa mtundu wachikasu ndi wachikasu womwe umagwirizana ndi vitamini A. Lutein imayikidwa mu retinas m'maso mwako, choncho ndi gawo lofunikira la masomphenya abwino. Amagwiranso ntchito monga antioxidant kuti achepetse kuwonongeka kochitidwa ndi ufulu wotsutsa komanso kungathandize mitsempha yathanzi.
Ngati mudya chakudya chokwanira ndi zipatso zokwanira ndi ndiwo zamasamba, muyenera kupeza lutein, koma apa pali 15 zakudya zomwe timakonda kwambiri ku lutein.
1 - Kale
Kale ndipamwamba kwambiri mu zakudya zambiri. Kuwonjezera pa lutein, kale ali ndi calcium, vitamini C, beta-carotene, vitamini A, vitamini K ndi fiber, komanso zimakhala zochepa kwambiri.
2 - Chikopa cha Zima
Mbalame yakuda, yomwe imaphatikizapo mitundu monga butternut, Hubbard, ndi squash, imakhala yaikulu mu lutein ndi vitamini A. Zili ndi potassium ndipo zimakhala ndi mavitamini ambiri. Chikho chimodzi cha sikwashi yophika chokhala ndi cubia zisanu ndi zinayi ndi makilogalamu 90.
3 - Collards
Mofanana ndi masamba ambiri, timagulu timene timakhala ndi mavitamini ndi mchere. Kuphatikiza apo, lutein, beta-carotene ndi vitamini A, collards zimakhala kwambiri pa calcium ndi magnesium. Ali ndi vitamini K omwe ali ndi mavitamini K ndipo amakhala ndi vitamini C. wambiri.
4 - Chimanga Chokoma Chokoma
Chimanga chokoma cham'mimba chimakhala chachikulu mu lutein ndi potaziyamu, kuphatikizapo mavitamini a B ndi B. Mipunikiti imakhalanso ndi lutein komanso fiber. Ndipotu, popcorn imatengedwa ngati tirigu wonse, bola ngati siyikidwa mu mafuta, popcorn akhoza kukhala wathanzi wathanzi.
5 - sipinachi
Sipinachi ndi masamba ena obiriwira obiriwira omwe ndi abwino kwambiri kwa inu. Ali ndi lutein, koma ali ndi chitsulo chambiri, calcium, ndi potaziyamu, vitamini, A, C, ndi K, kuphatikizapo zitsulo. Ndizomwe zimakhala zochepa m'makilogalamu-zokha makilogalamu asanu ndi awiri pa chikho cha masamba osapsa opaka.
6 - Chisilamu cha Swiss
Swiss chard ndi masamba obiriwira okhala ndi zimayambiriro zokongola kwambiri zomwe zimapezeka mu lutein. Chikho chimodzi cha chophika chophika chodulidwa chakhala ndi makilogalamu 35, koma ali ndi calcium, chitsulo, potaziyamu, mavitamini A, C, ndi K. Swiss chard sizimafuna khama lalikulu kuti likonzeke - likhoza kuphika kapena kutsekedwa ndi mafuta a azitona pang'ono ndi vinyo wosasa woyera.
7 - Nkhumba Zobiriwira
Nandolo sizamasangalatsa kwambiri masamba onse, koma zimakukomerani. Sikuti ali ndi lutein okha, amaperekanso magnesium, iron, potassium, zinki, vitamini B komanso mavitamini A.
8 - Arugula
Arugula (yemwenso amadziwika kuti rocket) ndi masamba ena a masamba obiriwira omwe ali pamwamba pa lutein, ndipo pafupifupi vitamini ndi mineral iliyonse. Arugula ndi yamtengo wapatali kwambiri ndipo ndi yabwino kwambiri pa saladi kapena amawotcha pang'ono mafuta a maolivi ndi adyo ndipo amakhala ngati mbale.
9 - Zipatso za Brussels
Kuwonjezera pa kukhala ndi lutein zambiri, ziphuphu za Brussels zili ndi mavitamini ambiri ndi miyala yambiri, kuphatikizapo ali ndi zakudya zamakono. Zipatso za Brussels zimakhalanso zoperekera chakudya cholemetsa chokhala ndi makilogalamu 56 okha pa chikho.
10 - Broccoli Rabe
Broccoli amapwetekedwa kwambiri mu lutein, vitamini A, folate, potassium, calcium, magnesium, ndi vitamini K. Iyenso ndi gwero lazitsulo osati ma calories-pafupifupi 28 calories potumikira.
11 - Dzungu
Mtundu wambiri wa mzungu wa mandulu ndi wapamwamba kwambiri ku lutein. Ndipamwamba kwambiri mu potaziyamu. Dzungu sizingafike padera pokhapokha ngati muwonjeza matani a shuga-chikho chimodzi cha dzungu lotsekemera liri ndi makilogalamu pafupifupi 50.
12 - Mazira a Mazira
Nthawi zambiri mumatenga lutein yanu kuchokera kumalowo, koma nyama imodzi idakudya chakudya chodziwika ndi dzira yolk-ndicho chimene chimapangitsa kuti yolk ndi mtundu wachikasu. Mazira ndi amenenso amapanga mapuloteni abwino.
13 - Chophika Chokoma
Mbatata zowonjezera zili ndi lutein, vitamini A, beta-carotene, potassium, manganese, vitamini C, ndi fibre. Iwo ndi okoma ndi okoma ndipo ngakhale odyetsa odya monga iwo. Mbatata ya mbatata ndi yowonjezereka kwambiri ku zakudya zathanzi.
14 - kaloti
Kaloti ali pamwamba pa lutein, beta-carotene, mavitamini A, ndi C, kuphatikizapo ali ndi mabwino ambiri a mavitamini a B, potassium, ndi manganese. Ndibwino kuti muzidya chakudya chimodzi-kapu imodzi ya kaloti yomwe ili ndi magawo pafupifupi 50.
15 - Katsitsumzukwa
Katsitsumzukwa kamakhala kambiri mu lutein komanso zakudya zina zambiri kuphatikizapo calcium ndi magnesium. Ndicho chitsimikizo chabwino kwambiri cha mavitamini A, K, ndi C. Katsitsumzukwa kamakhala kotsika kwambiri-chikho chimodzi cha katsitsumzukwa kophika kakhala ndi makilogalamu pafupifupi 40.
16 - Lutein Supplements
Ochita kafukufuku amene anaphunzira lutein monga njira yowonjezereka yogwiritsidwa ntchito m'nthaŵi yofufuza za matenda a m'maso, pogwiritsira ntchito Twin Lab's Ocuvite, anapeza zazikulu za lutein, kuphatikizapo zakudya zamchere, vitamini C, vitamini E, beta-carotene, ndi zamkuwa zingathandize kuchepetsa kupitirira kwa mavenda a macular ndi kusunga masomphenya mwa anthu omwe ali ndi MD.
Tsoka ilo, lutein sawoneka kuti ilibe zotsatirapo pa kupewa kapena kupitirira kwa matenda a cataract, omwe ndi chikhalidwe chomwe diso la limodzi kapena onse awiri likukhala mitambo.
Zotsatira:
Dwyer JH, Paul-Labrador MJ, Fan J, Shircore AM, Merz CN, Dwyer KM. "Kuwonjezeka kwa carotid mutima-media makulidwe ndi plasma antioxidants: Los Angeles Atherosclerosis Phunziro." Arterioscler Thromb Vasc Biol. 2004 Feb; 24 (2): 313-9.
National Institutes of Health, National Eye Institute. "Maphunziro a Zilonda Zokhudzana ndi Zakale - Zotsatira." v.
Dipatimenti ya Ulimi ya United States, Research Research, National Nutrient Database ya Standard Reference Release 28.