Amavithamini ayi-9 abaluleke kakhulu eMpilweni Yamehlo

-Delile

• 1. Uvithamini A
• 2. Uvithamini E
• 3. Uvithamini C
• 4. Amavithamini B6, B9 kanye no-B12
• 5. URiboflavin
• 6. I-Niacin
• 7.Lutein noZeaxanthin
• 8. I-Omega-3 Fatty Acids
• 9. Thiamine
• Okusemqoka

Amehlo akho ayizitho eziyinkimbinkimbi ezidinga amavithamini amaningi nezakhi zomzimba ukuze zisebenze kahle.

Izimo ezijwayelekile, ezinjenge-retinopathy yesifo sikashukela, ukuwohloka kwe-macular okuhlobene nobudala, i-glaucoma kanye ne-cataract, kungathinta amehlo akho.

Yize izici ezahlukahlukene ezahlukahlukene zidala lezi zimo, ukondleka kubonakala kunethonya kuzo zonke - okungenani ngokwengxenye.

Nawa amavithamini ayisi-9 nezakhi zomzimba ezisiza ukugcina impilo yamehlo.

1. Uvithamini A

UVitamin A udlala indima ebalulekile embonweni ngokugcina i-cornea ecacile, eyisembozo sangaphandle seso lakho.

Le vithamini nayo iyingxenye ye-rhodopsin, iphrotheni emehlweni akho ekuvumela ukuthi ubone ezimweni zokukhanya okuphansi (1).

Ukushoda kukavithamini A akuvamile emazweni athuthukile, kepha uma kungalungiswa kungadala isimo esibi esibizwa nge-xerophthalmia.

I-Xerophthalmia yisifo seso esiqhubekayo esiqala ngobumpumputhe ebusuku. Uma ukuntuleka kukavithamini A kuqhubeka, imibhobho yakho yezinyembezi namehlo akho angoma. Ekugcineni, i-cornea yakho iyathamba, okuholele ebumpumputheni obungalungiseki (1, 2).

IVitamin A ingasiza futhi ekuvikeleni kwezinye izifo zamehlo. Olunye ucwaningo lukhombisa ukuthi ukudla okunamavithamini A amaningi kungahle kuhlotshaniswe nengozi encishisiwe yokhakhayi kanye nokuwohloka kwe-macular okuhlobene nobudala (AMD) (,,,).

Ukuze uthole impilo ejwayelekile yamehlo, kunconywa ukudla okunothe ngo-vitamin-A ngaphezu kwezithasiselo. Ubhatata ungumthombo omuhle kakhulu, njengemifino eluhlaza enamaqabunga, amathanga nopelepele (1).

Isifinyezo Ukushoda kakhulu kukavithamini A kungaholela kwi-xerophthalmia, isimo esibi esingaholela ekungaboni. Kwezinye izifundo, inani eliphakeme levithamini A elithathwayo lihlotshaniswa nengozi encishisiwe yokhakhayi kanye nokuwohloka kwe-macular okuhlobene nobudala.

2. Uvithamini E

Izimo eziningi zamehlo kukholelwa ukuthi zihlotshaniswa nengcindezi ye-oxidative, okungukulingana phakathi kwama-antioxidants kanye nama-radicals mahhala emzimbeni wakho (,).

UVitamin E yi-antioxidant enamandla esiza ukuvikela amaseli akho - kufaka phakathi amaseli akho wamehlo - ekulimaleni ngama-radicals wamahhala, ayingozi, nama-molecule angazinzile.

Ucwaningo olulodwa lweminyaka eyisikhombisa kubantu abangama-3,640 abane-AMD lubonise ukuthi ukuthatha ama-400 IU kavithamini E nezinye izakhi zomzimba kwisengezo sansuku zonke esibizwa nge-AREDS kwehlise ubungozi bokuqhubekela ezigabeni ezithuthukile ngama-25% ().

Ngaphezu kwalokho, ezinye izifundo ziphakamisa ukuthi ukudla okunamavithamini E amaningi kungasiza ekuvikeleni amakhathakhatha ahlobene nobudala. Kodwa-ke, kudingeka olunye ucwaningo njengoba ezinye izifundo zingakhombisi ukuhlangana phakathi kukavithamini E nalesi simo ().

Noma kunjalo, ukudla okubandakanya i-vitamin E eyanele kunconywa ukugcina impilo efanelekile yamehlo. Ezinye izinketho ezicebile ngo-vitamin-E zifaka amantongomane, imbewu kanye namafutha okupheka. I-Salmon, ukwatapheya nemifino eluhlaza eluhlaza nayo iyimithombo emihle.

Isifinyezo UVitamin E, i-antioxidant, angasiza ukuvikela amehlo akho ekulimaleni ama-radicals wamahhala. Isetshenziswa ekwengezelweni kwansuku zonke okubizwa nge-AREDS njengokwelashwa okungenzeka kube yi-AMD, futhi amanani aphezulu ekudleni kwakho angahle ahlotshaniswe nengozi encishisiwe yamakhathakhatha.

3. Uvithamini C

Njengovithamini E, uvithamini C yi-antioxidant enamandla engavikela amehlo akho ekulimaleni ama-radicals wamahhala (11).

Uvithamini C kanye nezinye izakhi zomzimba kusetshenziswa i-AREDS yokwengeza, engasiza labo abane-AMD. Uma kuthathwa nsuku zonke, ucwaningo olulodwa lukhombisa ukuthi i-AREDS inganciphisa ubungozi balesi simo ukuqhubeka ngo-25% ().

Ngaphezu kwalokho, uvithamini C uyadingeka ukwenza i-collagen, iphrotheni enikezela ukwakheka esweni lakho, ikakhulukazi ku-cornea naku-sclera ().

Ucwaningo oluningi lokuhlola lubonisa ukuthi uvithamini C angasiza ekwehliseni ubungozi bokuhlaselwa ngamehlo, isimo esibangela iso lakho ukuba liguqubele futhi lonakalise umbono ().

Isibonelo, isifundo esisodwa sokubheka sikhombise ingozi encishisiwe engama-75% yokuthola ukwanda kwamehlo lapho ukudla kwansuku zonke kukavithamini C kwakungaphezu kuka-490 mg, uma kuqhathaniswa no-125 mg noma ngaphansi ().

Olunye ucwaningo luthole ukuthi izithasiselo ezivamile zikavithamini C zinganciphisa ubungozi benkalaza ngo-45% ().

Izithelo nezithelo ezishisayo, upelepele wensimbi, i-broccoli ne-kale ziqukethe inani eliphakeme kakhulu likavithamini C, okwenza kube izindlela ezinhle zokukhulisa ukudla kwakho kwansuku zonke.

Isifinyezo UVitamin C wakha i-collagen, iphrotheni enikezela ukwakheka emehlweni akho. Ucwaningo lokuhlola lukhombisa ukuthi le vithamini ingavikela ekhathakheni futhi isize ukuvimbela ukuqhubeka kwe-AMD.

4. Amavithamini B6, B9 kanye no-B12

Abaphenyi baphinde bafunda amavithamini e-B amaningi ngomthelela wabo empilweni yamehlo, ikakhulukazi amavithamini B6, B9 kanye ne-B12.

Le nhlanganisela yamavithamini ingehlisa amazinga e-homocysteine, iphrotheni emzimbeni wakho engahlotshaniswa nokuvuvukala kanye nengozi eyengeziwe yokuthuthukisa i-AMD ().

Ucwaningo lomtholampilo kwabesifazane lukhombise ingozi encishisiwe engama-34% yokuthuthukisa i-AMD ngenkathi ithatha i-1,000 mcg kavithamini B12 kanye namavithamini B6 neB9 ().

Kodwa-ke, kudingeka olunye ucwaningo ukuqinisekisa izinzuzo zalezi zithasiselo. Ngaphezu kwalokho, akucaci uma ukwandisa ukudla kwakho ukudla okunothe amavithamini-B kuzoba nemiphumela efanayo.

Isifinyezo Ukuhlanganiswa kwamavithamini B6, B9 kanye ne-B12 kungasiza ekunciphiseni ubungozi bokuthuthukisa i-AMD ngokwehlisa amazinga akho e-homocysteine.

5. URiboflavin

Enye i-vitamin B efundwe maqondana nempilo yamehlo yi-riboflavin (uvithamini B2). Njenge-antioxidant, i-riboflavin inamandla okunciphisa ukucindezeleka kwe-oxidative emzimbeni wakho, kufaka phakathi amehlo akho (18).

Ikakhulu, ososayensi bacwaninga ikhono le-riboflavin lokuvimbela i-cataract, njengoba ukuntuleka kwe-riboflavin isikhathi eside kungaholela kulesi simo. Kuyathakazelisa ukuthi abantu abaningi abane-cataract nabo bayantula kule antioxidant (19,).

Ucwaningo olulodwa lwathola ukuthi kwehle ubungozi obungu-31-51% bokuthuthuka kwamehlo lapho izidlo zabahlanganyeli zifaka phakathi u-1.6-2.2 mg we-riboflavin ngosuku, uma kuqhathaniswa no-.08 mg ngosuku ().

Iziphathimandla zezempilo zincoma ukuthi kudliwe u-1.1-1.3 mg we-riboflavin ngosuku. Ngokuvamile kulula ukufeza leli nani, njengoba ukudla okuningi kuphezulu ku-riboflavin. Ezinye izibonelo zifaka i-oats, ubisi, iyogathi, inyama yenkomo nezinhlamvu eziqinile (19).

Isifinyezo Njenge-antioxidant, i-riboflavin ingavikela ekulimaleni ama-radicals wamahhala emehlweni akho. Ukudla okuphezulu ku-riboflavin kuhlotshaniswe nengozi encishisiwe yokuthola ukonakala.

6. I-Niacin

Umsebenzi omkhulu we-niacin (uvithamini B3) emzimbeni wakho ukusiza ukuguqula ukudla kube ngamandla. Ingasebenza futhi njenge-antioxidant (22).

Muva nje, ucwaningo luye lwasikisela ukuthi i-niacin ingadlala indima ekuvikeleni i-glaucoma, isimo lapho inzwa ye-optic yeso lakho ilimala khona (23).

Isibonelo, ucwaningo lokubuka ekusetshenzisweni komsoco kwabantu abadala baseKorea kanye nengozi yabo ye-glaucoma ithole ukuhlangana phakathi kokudla okuncane kwe-niacin nalesi simo ().

Ngaphezu kwalokho, ucwaningo lwesilwane lubonise ukuthi imithamo ephezulu yezithasiselo ze-niacin ibisebenza ngempumelelo ekuvikeleni i-glaucoma ().

Kukonke, kudingeka olunye ucwaningo ngesixhumanisi esikhona phakathi kwe-niacin ne-glaucoma.

Izithasiselo kufanele zisetshenziswe ngokuqapha. Uma idliwe ngamanani aphezulu we-1.5-5 amagremu ngosuku, i-niacin ingadala imiphumela emibi emehlweni, kufaka phakathi ukubona okungacacile, ukulimala kwe-macular nokuvuvukala kwe-cornea (,).

Kodwa-ke, abukho ubufakazi bokuthi ukudla ukudla ngokwemvelo okuphezulu ku-niacin kunemiphumela emibi. Eminye imithombo yokudla ifaka inyama yenkomo, inkukhu, inhlanzi, amakhowe, amakinati nemidumba.

Isifinyezo Ucwaningo lukhombisa ukuthi i-niacin ingavimbela ukuthuthukiswa kwe-glaucoma, kepha izithako kufanele zisetshenziswe ngokuqapha.

7.Lutein noZeaxanthin

I-Lutein ne-zeaxanthin bayingxenye yomndeni we-carotenoid, iqembu lamakhemikhali anenzuzo ahlanganiswe yizitshalo.

Womabili la ma-carotenoid angatholakala ku-macula naku-retina yamehlo akho, lapho asiza khona ukuhlunga ukukhanya okuluhlaza okwesibhakabhaka okungaba yingozi, ngaleyo ndlela kuvikele amehlo akho ekulimaleni ().

Ucwaningo oluningi lubonisa ukuthi lezi zinhlanganisela zezitshalo zingavimbela i-cataract futhi zivimbele noma zinciphise ukuqhubeka kwe-AMD (,).

Isifundo esingahleliwe, esilawulwayo sathola izinzuzo ezingaba khona ze-lutein kubantu abane-cataract. Ngaphezu kweminyaka emibili, labo abathatha izithasiselo eziqukethe u-15 mg we-lutein kathathu ngesonto babone ukuthuthuka embonweni ().

Ukudla okunconyiwe kwansuku zonke nemithamo yokwengeza ephephile akukasungulelwa la makhemikhali. Kodwa-ke, kuze kufike ku-20 mg we-lutein ngosuku izinyanga eziyisithupha kusetshenziswe ezifundweni ngaphandle kwemiphumela emibi (32).

Noma kunjalo, izithasiselo kungenzeka zingadingeki. Okuncane okungaba ngu-6 mg we-lutein ne-zeaxanthin kungaveza izinzuzo, futhi ukudla okunothe ngezithelo nemifino ngokwemvelo kunikela ngaleli nani. Isipinashi esiphekiwe, imifino ye-kale ne-collard iphezulu kakhulu kulezi carotenoids (32).

Isifinyezo I-Lutein ne-zeaxanthin yizakhi zezitshalo ezizuzisayo ezingasiza ukuvimbela i-AMD kanye ne-cataract. Akukho ukutholwa kwansuku zonke okunconyiwe okusunguliwe, kepha ukudla okunezithelo nemifino okuningi kunganikeza lezi zinongo eziningi.

8. I-Omega-3 Fatty Acids

I-Omega-3 fatty acids uhlobo lwamafutha we-polyunsaturated. Ulwelwesi lweseli lwe-retina yakho luqukethe ukuminyana okuphezulu kwe-DHA, uhlobo oluthile lwe-omega-3 ().

Ngaphandle kokusiza ukwakha amaseli eso lakho, amafutha e-omega-3 anezinto ezilwa nokuvuvukala ezingadlala indima ekuvikeleni i-retinopathy yesifo sikashukela (i-DR).

Ukubuyekezwa kwezifundo ezingama-31 kuphakanyise ukuthi ukudla okunenhlanzi enamafutha amaningi - njengokudla kwendabuko kwaseMedithera - kungavikela i-DR. Yize lokhu okutholakele kudinga ukuqinisekiswa ngocwaningo oluthe xaxa, kusikisela ukuthi ama-fatty acids angabophezeleka ().

Amafutha e-Omega-3 nawo angazuzisa abantu abanesifo samehlo esomile ngokubasiza ukuthi bakhiphe izinyembezi eziningi. Ngalesi simo, ukungabikho kwezinyembezi kubangela ukoma, ukungakhululeki kanye nokubona okufiphele kwesinye isikhathi (,, 36).

Ukwengeza i-omega-3 fatty acids ekudleni kwakho, faka imithombo ecebile efana nenhlanzi, ifilakisi, imbewu ye-chia, isoya namantongomane. Ama-Omega-3s angatholakala nakumafutha okupheka afana ne-canola namafutha omnqumo.

Isifinyezo Ama-omega-3 fatty acids anezinto ezilwa nokuvuvukala futhi angasiza ekuvimbeleni i-retinopathy yesifo sikashukela (i-DR) uma ifakiwe ekudleni kwakho. La mafutha angasiza nalabo abanezifo zamehlo ezomile.

9. Thiamine

I-Thiamine, noma i-vitamin B1, idlala indima ekusebenzeni kahle kwamaseli nokuguqula ukudla kube ngamandla (37).

Kungenzeka ukuthi isebenze ekunciphiseni ubungozi be-cataract (,).

Ucwaningo olwenziwe kubantu abangu-2 900 e-Australia lukhombisa ukuthi ukudla okunesifo se-thiamine kunciphisa ubungozi bokuhlaselwa ngunembe ngo-40%. Lolu cwaningo lukhombisa nokuthi amaprotheni, uvithamini A, i-niacin kanye ne-riboflavin kungavikela ekubhekaneni nolwelwesi ().

Ngaphezu kwalokho, i-thiamine iphakanyisiwe njengokwelapha okungaba khona kwezigaba zokuqala ze-DR.

Ucwaningo lomtholampilo luthole ukuthi i-100 mg ye-thiamine ethathwe kathathu nsuku zonke yehlise inani le-albhamuin emchameni - okuyinkomba ye-DR kuhlobo lwesibili sikashukela ().

Imithombo yokudla ye-thiamine ifaka okusanhlamvu okuphelele, inyama nenhlanzi. Ngaphezu kwalokho, i-thiamine ivame ukungezwa ekudleni okufana nezinhlamvu zasekuseni, isinkwa ne-pasta (37).

Isifinyezo Ukudla okuphezulu kwe-thiamine kuhlotshaniswe nengozi encishisiwe yokuthola ukonakala. Kuphakanyiswe nezengezo njengendlela yokwelapha i-DR.

Okusemqoka

Ucwaningo luphakamisa ukuthi amavithamini nezakhi ezithile zomzimba zingasiza ekuvimbeleni noma ekunciphiseni ukuqhubeka kwezimo ezahlukahlukene zamehlo.

Izithasiselo zingasiza uma usola ukuthi ulahlekelwe yilawa mavithamini ekudleni kwakho.

Kodwa-ke, ukudla ukudla okunomsoco ocebile ngezithelo, imifino, okusanhlamvu okuphelele, amaprotheni namafutha anempilo kuzokunikeza zonke izakhamzimba amehlo akho - nawo wonke umzimba wakho - odinga impilo enhle.