ʻO 9 nā mea pono loa o ka wikamina no ke olakino maka

Anter

• 1. ʻO Wikamina A
• 2. ʻO Wikamina E
• 3. ʻO Wikamina C
• 4. Nā wikamina B6, B9 a me B12
• 5. Riboflavin
• 6. Niacin
• 7. ʻO Lutein lāua ʻo Zeaxanthin
• 8. ʻO ka Omega-3 Fatty Acids
• 9. ʻO Thiamine
• Ka Laina Lalo

ʻO kou mau maka he ʻōnaehana paʻakikī e pono i nā wikamina a me nā huaola like ʻole e hana pono.

ʻO nā kūlana maʻamau, e like me retinopathy diabetic, degeneration macular e pili ana i ka makahiki, glaucoma a me nā cataract, hiki ke hoʻopili i kou mau maka.

ʻOiai he mau ʻano ʻokoʻa like ʻole ke kumu o kēia mau ʻano, he mana ko kaʻai ma luna o lākou āpau - ma ka liʻiliʻi i kekahi hapa.

Eia he 9 mau wikamina koʻikoʻi a me nā mea kōkua e kōkua i ka mālama ʻana i ke olakino o ka maka.

1. ʻO Wikamina A

He mea nui ka wikamina A i ka hihiʻo ma ka mālama ʻana i kahi kolea maopopo, ʻo ia ka uhi waho o kou maka.

ʻO kēia wikamina kekahi mea o ka rhodopsin, kahi protein i kou mau maka e ʻae iā ʻoe e ʻike i nā ʻano māmā liʻiliʻi (1).

Kākaʻikahi ka hemahema o ka wikamina A i nā ʻāina kūkulu, akā inā ʻaʻohe hiki i ka lole ke alakaʻi i kahi kūlana koʻikoʻi i kapa ʻia xerophthalmia.

ʻO Xerophthalmia kahi maʻi maka holomua e hoʻomaka me ka makapō o ka pō. Inā hoʻomau ka hemahema o ka wikamina A, hiki i kou mau waimaka a me nā maka ke hoʻomaloʻo. ʻO ka hopena, palupalu kāu kornea, ka hopena i ka makapō hiki ʻole ke hoʻoliʻiliʻi (1, 2).

Hiki paha i ka Wikamina A ke kōkua i ka pale ʻana i nā maka maka ʻē aʻe. Hōʻike kekahi mau noiʻi e pili ana nā papaʻai kiʻekiʻe i ka wikamina A me ka hoʻemi ʻia ʻana o nā cataract a me nā degeneration macular e pili ana i ka makahiki (AMD) (,,,).

No ke olakino olakino maka, koi ʻia nā meaʻai vitamin-A-waiwai ma luna o nā mea hoʻopili. ʻO kahi ʻuala kahi kumu maikaʻi loa, e like me nā lau lau ʻōmaʻomaʻo, nāʻuala a me nā pepelu (1).

Hōʻuluʻulu Manaʻo Hiki i ka hemahema vitamona A ke alakaʻi i ka xerophthalmia, kahi kūlana koʻikoʻi i hiki ke hopena i ka makapō. I kekahi mau haʻawina, ua pili ka nui o ka lawe ʻana i ka wikamina A me ka hoʻēmi ʻia o ka cataract a me ka hoʻoliʻiliʻi macular e pili ana i ka makahiki.

2. ʻO Wikamina E

Manaʻo ʻia nā ʻano maka he nui e pili pū ana me ka stress oxidative, kahi palekana ʻole ma waena o nā antioxidant a me nā radical free i kou kino (,).

ʻO ka Wikamina E kahi antioxidant ikaika e kōkua i ka pale ʻana i kāu mau hunaola - e like me kou mau huna maka - mai ka hōʻino ʻia e nā radical free, nā mea ʻinoʻino, nā mole kūpaʻa ʻole.

Ua hōʻike ʻia hoʻokahi makahiki he ʻehiku mau makahiki ma 3,640 mau kānaka me AMD i ka lawe ʻana i 400 IU o ka wikamina E a me kekahi mau meaola ʻē aʻe i loko o kahi waihona i kēlā me kēia lā i kapa ʻia ʻo AREDS e hoʻemi ana i ka makaʻu o ka holomua i nā pae holomua e 25% ().

Hoʻohui ʻia, hōʻike kekahi mau noiʻi i nā papaʻai kiʻekiʻe i ka wikamina E hiki ke kōkua i ka pale ʻana i nā cataract pili i ka makahiki. Eia nō naʻe, pono hou ʻia kahi noiʻi e like me ka hōʻike ʻana o kekahi mau noiʻi i ka pili ʻole ma waena o ka wikamina E a me kēia ʻano ().

Eia nō naʻe, koi ʻia kahi papaʻai e hoʻopili ana i ka wikamina E kūpono e mālama pono i ke olakino maka. ʻO kekahi mau koho vitamin-E-waiwai e komo pū me nā nati, nā hua a me nā aila kuke. ʻO nā Salmon, nā avocado a me nā lau lau ʻōmaʻomaʻo maikaʻi nā kumuwaiwai maikaʻi.

Hōʻuluʻulu Manaʻo Wikamina E, he antioxidant, hiki ke pale aku i kou mau maka mai ka hōʻino ʻana i nā radical free. Hoʻohana ʻia ia i loko o kahi waihona i kēlā me kēia lā i kapa ʻia ʻo AREDS ma ke ʻano he lapaʻau kūpono no AMD, a pili paha nā mea kiʻekiʻe i kāu papaʻai me ka hoʻemi ʻia o ka cataract.

3. ʻO Wikamina C

E like me ka wikamina E, ʻo ka wikamina C kahi antioxidant ikaika i pale aku i kou mau maka i ka hōʻino ʻana i nā radical free (11).

Hoʻohana ʻia ka wikamina C a me kekahi mau meaʻai ʻē aʻe i ka AREDS supplement, i hiki ke pōmaikaʻi i ka poʻe me ka AMD. Ke lawe ʻia i kēlā me kēia lā, hōʻike kahi noiʻi e hiki i ka AREDS ke hoʻēmi i ka makaʻu o kēia kūlana e 25% ().

Eia hou, koi ʻia ka wikamina C e hana i collagen, kahi protein e hāʻawi i ka hanana i kou maka, ʻo ia hoʻi i ka ʻāʻī a me ka sclera ().

Hōʻike kekahi mau noiʻi nānā i hiki i ka wikamina C ke kōkua i ka hoʻohaʻahaʻa i kou makaʻu o ka hoʻomohala ʻana i nā cataract, kahi ʻano e hoʻolilo i kou maka i ʻōpua a hoʻopōʻino i ka ʻike ().

ʻO kahi laʻana, ua hōʻike hoʻokahi kahi noiʻi nānā i kahi 75% hoʻemi i ka makaʻu o ka hoʻomohala ʻana i nā cataract ke piʻi ka huaola C i kēlā me kēia lā ma luna o 490 mg, i hoʻohālikelike ʻia me 125 mg a i ʻole emi ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe e hōʻemi paha ka hopena o nā cataract i ka 45% () i nā mea kōkua wikamina C maʻamau.

ʻO nā hua citrus a me nā tropical tropical, bele pepa, broccoli a me kale kekahi i loaʻa ka nui o nā wikamina C, e hana ana iā lākou i nā koho maikaʻi loa e hoʻonui ai i kāu ʻai i kēlā me kēia lā.

Hōʻuluʻulu Manaʻo Hana ka Vitamin C i ka collagen, kahi protein e hāʻawi i ka hanana i kou mau maka. Hōʻike nā noiʻi nūhou i ka pale ʻana o kēia wikamina i nā cataract a kōkua i ka pale ʻana i ka holomua o ka AMD.

4. Nā wikamina B6, B9 a me B12

Ua aʻo pū kekahi nā kānaka noiʻi i nā huaʻai B no ko lākou hopena i ke olakino o ka maka, ʻo ia hoʻi nā huaora B6, B9 a me B12.

Hiki i kēia hui pū ʻana o nā wikamina ke hoʻohaʻahaʻa i nā pae o ka homocysteine, kahi protein i loko o kou kino e pili pū ana me ka mumū a me ka hoʻonui ʻana o ka makaʻi o ka hoʻomōhala ʻana iā AMD ().

Ua hōʻike kahi noiʻi olakino i nā wahine i kahi 34% hoʻemi i ka makaʻu o ka hoʻomohala ʻana i ka AMD ʻoiai e lawe ana i ka 1000 mcg o ka huaʻai B12 me nā huaʻai B6 a me B9 ().

Eia nō naʻe, pono hou ʻia kahi noiʻi hou e hōʻoia i nā pono o kēia mau mea hoʻopili. Eia hou, maopopo ʻole inā e hoʻonui ka nui o kāu lawe ʻana i nā meaʻai waiwai vitamina-B i nā hopena like.

Hōʻuluʻulu Manaʻo Hiki ke kōkua i ka hui pū ʻana o nā huaola B6, B9 a me B12 e hōʻemi i kou makaʻu o ka hoʻomohala ʻana i ka AMD ma ka hoʻohaʻahaʻa ʻana i kāu pae homocysteine.

5. Riboflavin

ʻO kekahi huaʻai B i hoʻopaʻa ʻia e pili ana i ke olakino o ka maka ʻo riboflavin (vitamin B2). Ma ke ʻano he antioxidant, hiki i ka riboflavin ke hoʻoliʻiliʻi i ke koʻikoʻi oxidative i kou kino, me kou mau maka (18).

Eia kekahi, ke aʻo nei nā ʻepekema i ka hiki o riboflavin ke pale aku i nā cataract, no ka mea ʻo ka lōʻihi o ka lawa ʻana o riboflavin e alakaʻi ai i kēia ʻano. ʻO ka mea hoihoi, nui ʻole nā ​​kānaka me nā cataract i loko o kēia antioxidant (19,).

Hoʻokahi o nā noiʻi i loaʻa i kahi 31-51% i hoʻemi i ka makaʻi o ka hoʻomōhala cataract ke komo pū nā papaʻai o ka poʻe me 1.6-2.2 mg o riboflavin i kēlā me kēia lā, hoʻohālikelike ʻia me .08 mg i kēlā me kēia lā ().

Paipai nā luna olakino i ka ʻai ʻana i ka 1.1-1.3 mg o riboflavin i kēlā me kēia lā. Maʻalahi maʻalahi e hoʻokō i kēia nui, no ka mea, he nui nā meaʻai i kiʻekiʻe i ka riboflavin. ʻO kekahi mau laʻana e laʻa me ka oats, ka waiū, ka yogurt, ka bipi a me nā cereal paʻa. (19).

Hōʻuluʻulu Manaʻo Ma ke ʻano he antioxidant, pale ka riboflavin i ka hōʻino ʻana i nā radical free i kou mau maka. Pili nā papaʻaina kiʻekiʻe i ka riboflavin me ka hoʻemi hoʻemi o ka hoʻomōhala cataract.

6. Niacin

ʻO ka hana nui o ka niacin (wikamina B3) i kou kino e kōkua i ka hoʻohuli i ka meaʻai i ka ikehu. Hiki iā ia ke hana ma ke ʻano he antioxidant (22).

I kēia mau lā, ua hōʻike ʻia kahi noiʻi e hiki i ka niacin ke hana i ka pale ʻana i ka glaucoma, kahi ʻano e ʻino ai ke aʻalolo optic o kou maka (23).

ʻO kahi laʻana, kahi noiʻi nānā e pili ana i kaʻai ʻana o nā mākua Kōlea a me ko lākou pilikia no ka glaucoma i loaʻa kahi hui ma waena o ka ʻai haʻahaʻa o ka niacin a me kēia ʻano ().

Hoʻohui ʻia, ua hōʻike ʻia kahi noiʻi holoholona i nā koʻo kiʻekiʻe o nā niacin supplement i kūpono i ka pale ʻana i ka glaucoma ().

Ma ke ʻano holoʻokoʻa, pono e noiʻi hou aʻe e pili ana i ka loulou kūpono ma waena o ka niacin a me ka glaucoma.

Pono e hoʻohana i nā mea hoʻohui me ke akahele. Ke hoʻopau ʻia i nā nui he 1.5-5 mau lika i kēlā me kēia lā, hiki i ka niacin ke hopena i nā hopena maikaʻi ʻole i nā maka, e like me ka hihi o ka maka, ka pōʻino macular a me ka mumū o ke kornea (,).

Eia nō naʻe, ʻaʻohe hōʻike e pili ana i ka ʻai ʻana i nā meaʻai kūlohelohe kiʻekiʻe i ka niacin i nā hopena maikaʻi ʻole. ʻO kekahi mau kumuwaiwai nā pipi, nā moa, nā iʻa, nā pulapulu, nā peanuts a me nā legume.

Hōʻuluʻulu Manaʻo Hōʻike nā noiʻi e hiki i ka niacin ke pale i ka ulu ʻana o ka glaucoma, akā pono e hoʻohana ʻia me nā akaʻi me ke akahele.

7. ʻO Lutein lāua ʻo Zeaxanthin

ʻO Lutein a me zeaxanthin kekahi ʻāpana o ka ʻohana carotenoid, kahi hui o nā mea hoʻohui pono i synthesize ʻia e nā mea kanu.

Hiki ke loaʻa nā carotenoids ʻelua i ka macula a me ka retina o kou mau maka, kahi e kōkua ai i ka kānana ʻana i ke kukui polū e hoʻopōʻino ai, a pēlā e pale ai i kou mau maka mai ka pōʻino ().

Hōʻike kekahi mau noiʻi e hiki i kēia mau mea kanu ke pale i nā cataract a pale a lohi paha i ka holomua o AMD (,).

Ua loaʻa i kahi noiʻi randomized, kāohi ʻia i nā pono kūpono o ka lutein no nā poʻe me ka cataract. Ma mua o ʻelua mau makahiki, ʻo kēlā mau mea e lawe ana i nā mea hoʻopihapiha i loaʻa ka 15 mg o ka lutein ʻekolu mau manawa i kēlā me kēia pule i hoʻomaikaʻi ʻia i ka hihi ().

Paipai ʻia nā ʻai ʻana i kēlā me kēia lā a ʻaʻole i hoʻokumu ʻia nā kōmike kōkua palekana no kēia mau hui. Eia nō naʻe, hiki i ka 20 mg o ka lutein i kēlā me kēia lā no 6 mau mahina i hoʻohana ʻia i loko o nā noiʻi me ka ʻole o nā hopena maikaʻi ʻole (32).

Eia nō naʻe, ʻaʻole pono ka hoʻopili ʻana. Ma ka liʻiliʻi o 6 mg o ka lutein a me ka zeaxanthin e hiki ke hoʻohua i nā pono, a me kahi papaʻai i waiwai i nā hua a me nā mea kanu i hāʻawi maoli i kēia nui. ʻO nā spinach kuke, kale a me nā greens collard he kiʻekiʻe kiʻekiʻe i kēia mau carotenoids (32).

Hōʻuluʻulu Manaʻo ʻO ka Lutein a me ka zeaxanthin nā mea kanu mea pono i hiki ke pale aku iā AMD a me nā cataract. ʻAʻole i hoʻokumu ʻia nā ʻai i kēlā me kēia lā, akā ʻo ka papaʻai i kiʻekiʻe i nā hua a me nā mea kanu hiki ke hāʻawi i ka nui o kēia mau meaola.

8. ʻO ka Omega-3 Fatty Acids

ʻO ka Omega-3 fatty acid kahi ʻano o ka momona polyunsaturated. Loaʻa i nā membrane pūnaewele o kāu retina kahi kiʻekiʻena kiʻekiʻe o DHA, kahi ʻano omega-3 ().

Ma waho o ke kōkua ʻana i ka hana ʻana i nā hunaola o kou maka, aia nā omega-3 momona i nā waiwai anti-inflammatory i komo i loko o ka pale ʻana i ka retinopathy diabetic (DR).

Ua hōʻike ʻia kahi loiloi o 31 mau noiʻi e ʻai kiʻekiʻe i nā iʻa aila - e like me ka papa kuʻuna Mediterranean - pale paha iā DR. ʻOiai pono e hoʻopili ʻia kēia mau hopena me ka noiʻi hou aku, manaʻo lākou he kuleana ko nā waikawa momona ().

Hiki i nā momona Omega-3 ke pōmaikaʻi i kēlā me kēia kanaka me nā maʻi maka maloʻo ma ke kōkua ʻana iā lākou e hana i nā waimaka hou aku. Me kēia ʻano, ka nele o ka waimaka e hoʻomoe ai i ka maloʻo, ʻoluʻolu ʻole a me ka ʻike maka blurry (,, 36).

E hoʻonui i ka omega-3 fatty acid i kāu papaʻai, e hoʻopili i nā kumuwaiwai waiwai e like me ka iʻa, flaxseed, chia seed, soy a me nā hua hua. Hiki pū ke loaʻa nā Omega-3 i nā aila kuke e like me canola a me ka aila ʻoliva.

Hōʻuluʻulu Manaʻo ʻO ka Omega-3 mau momona momona nā waiwai anti-inflammatory a hiki ke kōkua i ka pale ʻana i ka retinopathy diabetic (DR) ke hoʻopili ʻia i kāu papaʻai. Hiki i kēia mau momona ke kōkua i ka poʻe me ka maʻi maka maloʻo.

9. ʻO Thiamine

ʻO Thiamine, a i ʻole ka wikamina B1, he mea nui i ka hana pūnaewele pono a hoʻololi i ka meaʻai i ka ikehu (37).

He kūpono paha ia i ka hōʻemi ʻana i ka makaʻi o nā cataract (,).

Kuhi kahi nānā ninaninau ma 2,900 poʻe ma Australia e hōʻike ana i kahi papaʻai kiʻekiʻe i ka thiamine e hoʻemi ana i kou makaʻu i ka hoʻomohala ʻana i nā cataract e 40%. Kuhi pū kēia noiʻi i ka protein, ka wikamina A, ka niacin a me ka riboflavin i pale aku i nā cataract ().

ʻO ka mea hou aʻe, ua noi ʻia ʻo thiamine ma ke ʻano he lapaʻau kūpono no nā pae mua o DR.

Ua ʻike ʻia kahi noiʻi hoʻokolohua he 100 mg o ka thiamine i lawe ʻia ʻekolu mau manawa i kēlā me kēia lā e hōʻemi i ka nui o ka albumin i ka mimi - kahi hōʻailona o DR i ka maʻi diabetes type 2 ().

ʻO nā kumuwaiwai meaʻai o ka thiamine me nā hua nui, kaʻiʻo a me nā iʻa. Hoʻohui ʻia, hoʻohui pinepine ʻia ka thiamine i nā meaʻai e like me ka palaoa kakahiaka, ka berena a me ka pasta (37).

Hōʻuluʻulu Manaʻo ʻO nā papaʻai kiʻekiʻe i ka thiamine e pili pū me ka hoʻemi hoʻemi o ka hoʻomōhala cataract. Ua hāpai ʻia kekahi mau mea hoʻohui i kahi ala e mālama ai iā DR.

Ka Laina Lalo

Hōʻike ka noiʻi e hiki i kekahi mau wikamina a me nā mea momona ke kōkua i ka pale a hoʻolohi paha i ka holomua o nā ʻano maka ʻokoʻa.

He mea pōmaikaʻi paha nā mea hoʻopili inā manaʻo ʻoe e nalowale ana ʻoe i kekahi o kēia mau huaora i kāu papaʻai.

Eia nō naʻe, ʻo ka ʻai ʻana i ka papaʻai kaulike i waiwai i nā huaʻai, nā lau, nā kīʻaha holoʻokoʻa, ka protein a me nā momona momona e hāʻawi iā ʻoe i nā mea momona āpau a kou maka - a me ke koena o kou kino - pono no ke olakino maikaʻi.