Lutein ke pigment e 'mala o mosehla-o-orange o amanang le vithamine A. Lutein e tsepamisitsoe mahlo a mahlo a hao, kahoo ke karolo e hlokahalang ea pono e nepahetseng. E boetse e sebetsa e le antioxidant ho fokotsa tšenyo e entsoeng ke li-radicals tsa mahala ebile e ka tšehetsa methapo ea mali e phetseng hantle.
Haeba u ja lijo tse nang le mefuta e mengata e mebala-bala, u lokela ho fumana lutein tse ngata, empa mona ke tse 15 tsa lijo tse ratoang haholo tsa lutein.
1 - Kale
Khale e phahame haholo ka limatlafatsi tse ngata haholo. Ntle ho lutein, khale e na le calcium e ngata, vithamine C, beta-carotene, vithamine A, vithamine K le fiber, e boetse e na le lik'hilojule tse seng kae-e leng senoelo se le seng sa Kale se nang le lik'hilojule tse robeli feela.
2 - Squash ea mariha
Li-squash tsa mariha, tse kenyelletsang mefuta e sa tšoaneng e kang butternut, Hubbard le squash e hlabang, li phahame haholo lutein le vithamine A. Li boetse li na le potassium 'me li na le livithamine le liminerale tse' maloa. Senoelo se seng sa sopho e entsoeng ka sopash e phehiloeng e na le ligrama tse tšeletseng tse nang le lik'hilograma tse 90.
3 - Collards
Joaloka meroho e mengata, li-collards li na le divithamini le liminerale tse ruileng. Ntle ho moo, lutein, beta-carotene le vithamine A, li-collards haholo li phahame ka khalsiamo le magnesium. Ba boetse ba na le vitamin K e ngata haholo 'me ba na le vithamine e ngata.
4 - Yellow Corn e ntle
Poone e monate e khubelu e phahame ka lutein le potassium, hammoho le eona e nang le li-fiber le li-vithamine tsa B. Popcorn e boetse e phahame lutein le fiber. Ha e le hantle, li-popcorn li nkoa e le lijo-thollo kaofela, hafeela li sa tšeloe ka botoro, popcorn e ka ba lijo tse hahang hantle.
5 - Sipinake
Sipinake ke semela se seng se makhasi a makhasi a monate haholo ho uena. E ruile ka lutein, empa e boetse e na le tse ngata tsa tšepe, calcium, le potasiamo, vithamine, A, C, le K, hammoho le fiber. E boetse e na le lik'hilojule tse fokolang feela-lik'hilojule tse supileng ka senoelo sa makhasi a silika a tala.
6 - Mokotla oa Switzerland
Swiss chard ke meroho e makhasi a nang le limela tse mebala-bala tse nang le lutein. Senoelo se seng sa mokotla o phehiloeng o na le lik'hilojule tse 35, empa li na le calcium, tšepe, potasiamo, vithamine A, C le K. Swiss chard ha e hloke boiteko bo bongata ho itokisetsa-e ka pheha oli e nyenyane ea mohloaare le veine e tšoeu ea balsame.
7 - Lierekisi tse tala
Lierekisi hase tsona tse thabisang ka ho fetisisa tsa meroho, empa li u tsoela molemo. Hase feela hore li phahame lutein, li boetse li fana ka magnesium, tšepe, potasiamo, zinki, livithamine tse ngata B le vithamine A.
8 - Arugula
Arugula (eo hape e tsejoang e le rocket) ke semela se seng se makhasi a makhasi a phahameng a lutein, 'me hoo e batlang e le vithamine le diminerale. Arugula e kholo haholo ka lik'halori 'me e phethahetse bakeng sa motheo oa salate kapa o phunyeletse ka hanyane ka oli ea mohloaare le konofolo mme e sebelisoa e le sejana se lehlakoreng.
9 - Lihlahla tsa Brussels
Ntle le ho ba le li-lutein tse ngata, limela tsa Brussels li phahame ka li-vithamine tse ngata le liminerale tse seng kae, hammoho le li phahame lijong tsa lijo. Litholoana tsa Brussels li boetse li phethahetse bakeng sa lijo tse fokolang boima ba 'mele tse nang le lik'hilojule tse 56 ka kopi.
10 - Broccoli Rabe
Broccoli e bela haholo lutein, vithamine A, folate, potassium, calcium, magnesium, le vithamine K. Hape ke mohloli o motle oa fiber mme ha o na lik'hilojule tse phahameng-hoo e ka bang lik'hilojule tse 28 ka ho sebetsa.
11 - Mokopu
Nama ea lamunu e ruileng ea mokopu e phahame haholo ka lutein. E boetse e phahame ka potassium. Mokopu ha o na lik'hilojule tse ngata ntle le haeba u eketsa lithane tsa tsoekere-senoelo se le seng sa mokopu o mashed o na le lik'hilojule tse ka bang 50.
12 - Lijo tsa Mahe
Boholo ba nako u tla fumana lutein ea hau ho tsoa lihlahisoa tsa semela, empa phoofolo e le 'ngoe e kentse lijo tsa note ke lehe yolk-ke sona se fanang ka yolk' mala oa mosehla. Mahe a boetse ke mohloli o motle oa liprotheine.
13 - Litapole tse monate
Litapole tse monate li ruile ka lutein, vithamine A, beta-carotene, potasiamo, manganese, vithamine C le fiber. Li monate ebile li monate ebile li ja lijo tse tšoanang le tsona. Litapole tse monate ke phaello e matla ea lijo leha e le life tse matlafatsang.
14 - Lihoete
Lihoete li phahame ka lutein, beta-carotene, livithamine A, le C, hammoho le mohloli o motle oa li-vithamine tse ngata tsa B, potasiamo le manganese. Li boetse li ntle bakeng sa lijo tsa hau-senoelo se le seng sa lihoete tse nang le lintšitsoeng li na le lik'hilojule tse ka bang 50.
15 - Serosa
Asparagus e phahame lutein hammoho le limatlafatsi tse ling tse ngata tse akarelletsang khalsiamo le magnesium. Hape ke mohloli o babatsehang oa livithamine A, K, le C. Asparagus e na le lik'hilojule hape-senoelo se seng sa asparagus e phehiloeng se na le lik'hilojule tse ka bang 40.
16 - Lutein Supplements
Bafuputsi ba ileng ba ithuta lutein e le karolo ea mochine oa tlatsetso o sebelisitsoeng thupelong ea Mafu a Mahlo a Amanang le Lilemo, o sebelisa Ocuvite ea Twin Lab, o fumane boholo ba lutein, o kopantsoe le lincinene tsa mineral, vithamine C, vithamine E, beta-carotene le koporo e ka thusa ho fokotsa tsoelo-pele ea maqhubu a macular le ho boloka pono ho batho ba nang le MD.
Ka bomalimabe, lutein ha e bonahale eka e na le phello ea ho thibela kapa ho tsoela pele ha li-cataract, e leng boemo boo lense ea leihlo kapa mahlo a mabeli a nang le marulelo.
Lisebelisoa:
Dwyer JH, Paul-Labrador MJ, Fan J, Shircore AM, Merz CN, Dwyer KM. "Ts'ebetso ea li-carotid intima-media le li-anti-antioxidants: thuto ea Los Angeles Atherosclerosis." Arterioscler Thromb Vasc Biol. 2004 Feb; 24 (2): 313-9.
Mekhatlo ea Sechaba ea Bophelo, National Eye Institute. "Matšoao a Mahlo a Amanang le Lefu Thuto - Liphello." v.
Lefapha la Temo la United States Lefapha la Phuputso ea Temo, National Nutrient Database bakeng sa Standard Reference Release 28.