Limatlafatsi tse 8 tse tla ntlafatsa bophelo ba mahlo a hao

Litaba

• Kakaretso ea Maloetse a Tloaelehileng a Mahlo
• 1. Vithamine A
• 2-3. Lutein le Zeaxanthin
• 4. Omega-3 Fatty Acids
• 5. Gamma-Linolenic Acid
• 6. Vithamine C
• 7. Vithamine E
• 8. Zinki
• Ntlha ea Bohlokoa

Mahlo a hao a mahlo mohlomong ke a bohlokoahali linthong tsa kutlo tse hlano.

Bophelo ba mahlo bo tsamaisana le bophelo bo botle ka kakaretso, empa limatlafatsi tse 'maloa li bohlokoa haholo ho mahlo a hau.

Limatlafatsi tsena li thusa ho boloka tšebetso ea mahlo, li sireletsa mahlo a hau khahlanong le leseli le kotsi, hape li fokotsa kholo ea mafu a amanang le botsofali.

Mona ke limatlafatsi tse 8 tse thusang mahlo a hau.

Kakaretso ea Maloetse a Tloaelehileng a Mahlo

Kotsi ea ho ba le lefu la mahlo ea eketseha ha u ntse u tsofala. Maloetse a mahlo a atileng haholo a kenyelletsa:

• Likotsi. Boemo boo mahlo a hao a fifalang. Likarakate tse amanang le lilemo ke sesosa se ka sehloohong sa ho holofala ha pono le bofofu ho potoloha le lefatše.
• Retinopathy ea lefu la tsoekere. Ho amahanngoa le lefu la tsoekere le sesosa se ka sehloohong sa ho holofala ha pono le bofofu, retinopathy e ba teng ha tsoekere e phahameng ea mali e senya methapo ea mali ho retina ea hau.
• Lefu la mahlo a omileng. Boemo bo tšoailoeng ke mokelikeli o sa lekanang oa meokho, o etsang hore mahlo a hao a omelle ebe o lebisa ho sa thabiseng le ho ba le mathata a pono.
• Glaucoma. Sehlopha sa mafu se khetholloang ke ho senyeha ho tsoelang pele ha methapo ea hau ea mahlo, e fetisang leseli la pono ho tloha mahlo ho ea bokong. Glaucoma e ka baka ho se bone hantle kapa bofofu.
• Ho senyeha ha Macular. Macula ke karolo e bohareng ea "retina" ea hau. Ho senyeha ha macular e amanang le lilemo (AMD) ke se seng sa lisosa tsa mantlha tsa bofofu linaheng tse tsoetseng pele.

Le ha kotsi ea ho fumana maemo ana e ipapisitse le liphatsa tsa hau tsa lefutso, lijo tsa hau le tsona li ka bapala karolo e kholo.

Maemo a mahlo a atileng haholo a kenyelletsa lera la mahlo, ho fokola ha macular, glaucoma le lefu la ts'oaetso la lefu la tsoekere. Kotsi ea hau ea ho ba le mafu ana e latela lilemo tsa hau, liphatsa tsa lefutso, mafu a sa foleng le mokhoa oa bophelo.

1. Vithamine A

Ho haella ha vithamine A ke e 'ngoe ea lisosa tse tloaelehileng tsa bofofu lefatšeng ().

Vithamine ena e bohlokoa bakeng sa ho boloka lisele tsa mahlo a hau a utloisisang leseli, tse tsejoang hape e le li-photoreceptor.

Haeba u sa sebelise vithamine A e lekaneng, u ka ba le bofofu bosiu, mahlo a omeletseng, kapa maemo a tebileng le ho feta, ho latela boholo ba khaello ea hau ().

Vithamine A e fumanoa feela lijong tse tsoang liphoofolong.Mehloli e ruileng ka ho fetisisa ea lijo e kenyelletsa sebete, mahe a mahe le lihlahisoa tsa lebese.

Leha ho le joalo, o ka fumana vithamine A ho tsoa ho metsoako ea limela tsa antioxidant e bitsoang provitamin A carotenoids, e fumanoang ka bongata ho litholoana le meroho e meng.

Provitamin A carotenoids e fana ka 30% ea litlhoko tsa batho tsa vithamine A, ka karolelano. E sebetsang ka ho fetisisa ho tsona ke beta-carotene, e fumanoang ka bongata ba khale, spinach le lihoete ().

Ho haella ha vithamine A ho ka lebisa bofofu bosiu le mahlo a omileng. Vithamine A e fumanoa feela lijong tse tsoang liphoofolong, empa 'mele oa hau o ka fetola li-carotenoid tse itseng tse thehiloeng semeleng hore e be vithamine A.

2-3. Lutein le Zeaxanthin

Lutein le zeaxanthin ke li-antioxidants tse mosehla tsa carotenoid tse tsejoang e le macular pigments.

Li tsepame ka har'a macula, e leng karolo e bohareng ea leihlo la hao, e leng lera la lisele tse sa utloisiseng khanya leboteng le ka morao la leihlo la hao.

Lutein le zeaxanthin li sebetsa joalo ka tšireletso ea letsatsi ea tlhaho. Ho nahanoa hore li bapala karolo ea mantlha ho sirelleng mahlo a hau khahlano le khanya e putsoa e putsoa ().

Boithuto bo laoloang bo bonts'a hore ho ja lutein le zeaxanthin ho lekana le maemo a tsona ho retina ea hau.

Phuputso e 'ngoe e shebiloeng ho batho ba baholo le ba baholo e hlokometse hore ho sebelisa 6 mg ea lutein le / kapa zeaxanthin ka letsatsi ho fokolitse kotsi ea AMD haholo.

Bafuputsi ba boetse ba fumane hore ba nang le ts'ebeliso e phahameng ea lutein le zeaxanthin ba na le kotsi e tlase ea 43% ea ho senyeha ha macular, ha ba bapisoa le ba nang le ts'ebeliso e tlase haholo ().

Leha ho le joalo, bopaki ha bo lumellane ka botlalo. Tlhatlhobo e le 'ngoe ea lithuto tse tšeletseng tsa ho shebella e bontša hore lutein le zeaxanthin li sireletsa feela khahlanong le AMD ea morao-rao - eseng mekhahlelo ea eona ea pele ea nts'etsopele ().

Lutein le zeaxanthin hangata li hlaha hammoho lijong. Sipinake, chard ea chisi, khale, parsley, pistachios le lierekisi tse tala ke tse ling tsa mehloli e metle ka ho fetisisa ().

Ho feta moo, li-yolk tsa mahe, poone e tsoekere le morara o mofubelu le tsona li kanna tsa ba holimo ho lutein le zeaxanthin ().

Ebile, li-yolk tsa mahe li nkuoa e le o mong oa mehloli e metle ka ho fetisisa ka lebaka la mafura a tsona a mangata. Li-carotenoids li kenella hamolemo ha li jeoa ka mafura, ka hona ho molemo ho eketsa avocado kapa lioli tse phetseng hantle ho salate ea hau ea meroho e makhasi (,,).

Ho ja haholo lutein le zeaxanthin ho ka fokotsa menyetla ea mafu a mahlo, joalo ka ho senyeha ha macular le lera la mahlo.

4. Omega-3 Fatty Acids

Omega-3 fatty acids EPA le DHA li bohlokoa bakeng sa bophelo bo botle ba mahlo.

DHA e fumanoa e le ngata haholo ho retina, moo e ka thusang ho boloka tšebetso ea mahlo. Ho bohlokoa hape bakeng sa nts'etsopele ea boko le mahlo nakong ea bongoana. Kahoo, khaello ea DHA e ka senya pono, haholo ho bana (,,,).

Bopaki bo boetse bo bonts'a hore ho noa li-supplement tsa omega-3 ho ka thusa ba nang le lefu la mahlo le omileng (,,,).

Phuputso e 'ngoe ho batho ba nang le mahlo a omeletseng e senotse hore ho nka li-EPA le DHA ho tlatselletsa letsatsi le letsatsi ka likhoeli tse tharo ho fokolitse matšoao a mahlo a omileng haholo ka ho eketsa sebopeho sa mokelikeli oa meokho ().

Omega-3 fatty acids le eona e ka thusa ho thibela maloetse a mang a mahlo. Phuputso e entsoeng ho batho ba baholo le ba baholo ba nang le lefu la tsoekere e fumane hore ho nka bonyane 500 mg ea omega-3s ea ketane e telele letsatsi le letsatsi ho ka fokotsa kotsi ea lefu la tsoekere la retinopathy ().

Ka lehlakoreng le leng, omega-3 fatty acids ha se kalafo e sebetsang ea AMD (22).

Mohloli o motle ka ho fetisisa oa phepo ea EPA le DHA ke litlhapi tse nang le oli. Ntle le moo, li-supplement tsa omega-3 tse tsoang tlhaping kapa microalgae li fumaneha haholo.

Ho fumana palo e lekaneng ea omega-3 fatty acids EPA le DHA ho tsoa ho litlhapi tse nang le mafura kapa li-supplements ho ka fokotsa menyetla ea mafu a 'maloa a mahlo - haholo mahlo a omileng.

5. Gamma-Linolenic Acid

Gamma-linolenic acid (GLA) ke omega-6 fatty acid e fumanehang ka bongata lijong tsa sejoale-joale.

Ho fapana le tse ling tse ngata tsa omega-6 fatty acids, GLA e bonahala e na le li-anti-inflammatory properties (,).

Mehloli e ruileng ka ho fetisisa ea GLA ke oli ea primrose ea mantsiboea le oli ea linaleli.

Bopaki bo bong bo fana ka maikutlo a hore ho nka oli ea mantsiboea ea primrose ho ka fokotsa matšoao a lefu la mahlo a omileng.

Phuputso e 'ngoe e laoloang ka nako e telele e file basali ba nang le mahlo a omileng tekanyetso ea letsatsi le letsatsi ea oli ea mantsiboea ea primrose e nang le 300 mg ea GLA. Phuputso e hlokometse hore matšoao a bona a ntlafetse nakong ea likhoeli tse 6 ().

GLA, e fumanoang ka bongata bo boholo ka oli ea mantsiboea ea primrose, e ka fokotsa matšoao a lefu la mahlo a omileng.

6. Vithamine C

Mahlo a hau a hloka li-antioxidants tse ngata - ho feta litho tse ling tse ngata.

Vitamin C ea antioxidant e bonahala e le ea bohlokoa haholo, leha lithuto tse laoloang mabapi le karolo ea eona bophelong bo botle ba mahlo li haella.

Khaphatseho ea vithamine ea C e phahame ka har'a metlae e metsi ea leihlo ho feta mokelikeli o fe kapa o fe oa 'mele. Metsi a qabolang ke mokelikeli o tlalang karolong e kantle ea leihlo la hau.

Litekanyo tsa vithamine C metlae e nang le metsi li lekana ka kotloloho le phepo ea eona. Ka mantsoe a mang, o ka eketsa mohopolo oa eona ka ho nka li-supplement kapa ho ja lijo tse nang le vithamine C (,) e ngata.

Liphuputso tse shebiloeng li bontša hore batho ba nang le lera la leihlo ba na le boemo bo tlase ba antioxidant. Li boetse li supa hore batho ba noang li-supplements tsa vithamine C ha ba na monyetla oa ho fumana lera la mahlo (,).

Le ha vithamine C e bonahala e bapala karolo ea ts'ireletso mahlong a hau, ha ho hlake hore na litlatsetso li fana ka melemo e meng ho ba sa haelloeng.

Vithamine C e ngata e fumaneha litholoana le meroho e mengata, ho kenyeletsoa pelepele ea tšepe, litholoana tsa lilamunu, li-guava, khale le broccoli (30).

Vithamine C ea hlokahala bakeng sa bophelo bo botle ba mahlo a hau, 'me ho fumana antioxidant ena e lekaneng ho ka u sireletsa khahlanong le lera la mahlo.

7. Vithamine E

Vithamine E ke sehlopha sa li-antioxidants tse qhibilihang mafura tse sireletsang mafura a acid ho tsoa ho oxidation e kotsi.

Kaha retina ea hau e na le mafura a mangata, ho noa vithamine E ho bohlokoa bakeng sa bophelo bo botle ba mahlo ().

Le ha khaello e matla ea vithamine E e ka lebisa ho senyeha ha leihlo le bofofu, ha ho hlake hore na litlatsetso li fana ka melemo e meng haeba u se u ntse u fumana tse lekaneng lijong tsa hau (,).

Tlhahlobo e 'ngoe e fana ka maikutlo a hore ho ja vithamine E e fetang 7 mg ka letsatsi ho ka fokotsa menyetla ea hau ea lefu la mokokotlo ka lilemo tse 6% ().

Ka lehlakoreng le leng, lithuto tse laoloang ka linako tsohle li bontša hore vithamine E e tlatsetsang ha e liehise kapa e thibele tsoelo-pele ea lera la mahlo (34).

Mehloli ea phepo e nepahetseng ea vithamine E e kenyelletsa lialmonde, lipeo tsa soneblomo le lioli tsa meroho tse kang oli ea folaxe (35).

Ho haella ha vithamine E ho ka lebisa ho senyeheng ha pono le bofofu. Bakeng sa ba sa haelloeng, litlatsetso mohlomong li ke ke tsa fana ka molemo o mong.

8. Zinki

Mahlo a hau a na le zinki () e phahameng.

Zinc ke karolo ea li-enzyme tse ngata tsa bohlokoa, ho kenyeletsoa superoxide dismutase, e sebetsang joalo ka antioxidant.

Ho bonahala hape e le karolo ea ho theha mebala e bonang ka har'a retina ea hau. Ka lebaka lena, khaello ea zinki e ka lebisa bofofu ba bosiu ().

Phuputsong e 'ngoe, batho ba baholo ba nang le ts'oaetso ea "macular" ba ile ba fuoa litlatsetso tsa zinki. Ho senyeha ha 'mele oa bona ho fokotsehile,' me ba boloka mahlo a bona a le chatsi hantle ho feta ba fumaneng placebo ().

Leha ho le joalo, lithuto tse ling lia hlokahala pele ho ka fihleloa liqeto tse matla.

Mehloli ea tlhaho ea zinc e kenyelletsa li-oyster, nama, peo ea mokopu le matokomane (39).

Zinki e bapala karolo ea bohlokoa ts'ebetsong ea mahlo. Phuputso e 'ngoe e fana ka maikutlo a hore li-supplement li ka liehisa kholo ea pele ea ho senyeha ha macular ho batho ba baholo.

Ntlha ea Bohlokoa

Mekhoa e metle ea bophelo, joalo ka phepo e nepahetseng le ho ikoetlisa khafetsa, e ka thusa ho thibela maloetse a mangata a sa foleng - ho kenyeletsoa le maemo a mahlo.

Ho fumana limatlafatsi tse lekaneng tse thathamisitsoeng kaholimo ho ka thusa ho fokotsa kotsi ea hau. Li-vithamine tse ling le tsona li ka bapala karolo ea bophelo bo botle ba mahlo.

Leha ho le joalo, u se ke ua hlokomoloha 'mele oa hao kaofela. Lijo tse bolokang 'mele oa hau o phetse hantle li kanna tsa boloka mahlo a hau a phetse hantle.