ʻO Lutein kahi puaʻa kalaʻula-a-ʻalani e pili ana i ka huaora A. Lutein kahi i kaupaʻiʻia i loko o nā pale o kou mau maka, no laila he mea kūpono ia o kaʻikeʻike. Hanaʻia hoʻiʻo ia ma keʻano he antioxidant e ho'ēmi ai i ka hanaʻino i hanaʻia e nā radical free a hiki ke kākoʻo i nā kīʻaha koko olakino.
Ināʻoe eʻai i kaʻai me ka nui o nā huaʻaina a me nā huaʻaiʻeleʻele, pono iāʻoe ke loaʻa i ka nui o ka lutein, eia naʻe he 15 mau o kā mākou punahele lutein waiwai nui loa.
1 - Kale
Kūlana kiʻekiʻeʻo Kale i nā meaʻai he nui. Ma waho o ka lutein, waiwai nuiʻo Kale i ka calcium, ka huamaʻa C, ka beta-carotene, ka huaʻaina A, ka hua malo K a me ka fiber, Ua emi iho hoʻi i nā calories-hoʻokahi kīʻaha o ka'ōpala kala heʻewalu wale nō kalo.
2 - Winter Squash
ʻO ka'ōmaʻomaʻo pinepine,ʻo ia hoʻi nāʻanoʻano likeʻole me ke kahu hānai, Hubbard, a me ka squash acon, ua kiʻekiʻe loa i loko o ka melike a me ka huamini A. He waiwai nui nō hoʻi lākou i loko o ka pāhare potassium a he nui ka nui o nā huaora a me nā minera. Hoʻokahi kīʻaha o ka'ōpū i kīkaʻiʻia heʻeono kahe fila a ma kahi o 90 mau calo.
3 - Collards
E like me ka nui o nā greens, he waiwai nui ka poʻe pili i nā huaora a me nā minela. Ma waho aʻe, ka lutein, ka beta-carotene a me ka huaʻa A, he kiʻekiʻe loa nā kālepa i ka calcium a me ka magnesium. Loaʻa lākou i ka waiwai nui i nā huaʻalemu K a ua loaʻa iā lākou ka nui o nā huaora C.
4 - Ka Hulu Hua
He nui nā'ōponaʻono i loko o ka lutein a me ka pālolo pālolo, a me kekahi mau huaʻai B a me B. ʻO ka popcorn kekahi kiʻekiʻe i ka lutein a me ka fiber. ʻO kaʻoiaʻiʻo,ʻo ka popcorn ka huapalapala piha, no ka lōʻihiʻole o ka wai pīpī, hiki i ka popcorn ke hōʻoluʻolu maikaʻi.
5 - Pāniʻi
ʻO ka'ōnihi kekahi mea kanu lau naheleʻeleʻele iʻoi aku ka maikaʻi iāʻoe. He waiwai nui i loko o ka lutein, akā, he nui ka hao, ka calcium, a me ka pālolo, ka mea kanu, A, C, a me K, me ka fiber. ʻO ke kaumaha loa ia i nā calories-ʻehiku wale nōʻela i kēlā me kēlā me kēia kīʻaha o nā lauʻohi.
6 - Swiss Chard
ʻO ka chard Swiss he'ōlaʻi lau nahele ia me nā koʻiʻeleʻele i waiwai nui i ka lutein. Hoʻokahi kīʻahaʻo ke kīʻaha kohua i 35 mau calorie, akā,ʻo ia ka waiwai i ka calcium, ka hao, ka potassium, nā kāmaʻa A, C, a me K. Swiss ka mea e ponoʻole ai ka hoʻolālāʻana. kaʻailaʻoliva liʻiliʻi a me ka balsamic keokeo.
7 - Peʻa
ʻAʻole ka momona o nā huaʻai a pau, akā maikaʻi lākou noʻoe. ʻAʻole wale lākou kiʻekiʻe i ka lutein, hāʻawi lākou i ka magnesium, ka hao, potassium, zinc, B-complex vitamins a me ka huaʻa A.
8 - Arugula
ʻO'Arugula (ka mea iʻikeʻia he hōʻalo) kekahi huaʻai lauʻole'ōmaʻomaʻo iʻoi aku ma luna o ka lutein, a me nā meaʻai a pau me nā mineral. ʻO ka Arugula nui loa i nā calories a maikaʻiʻo ia no ka saladi base a iʻeliʻia i loko o kahiʻailaʻaila a me ke kāleka a lawelaweʻia e like me kaʻaoʻaoʻaoʻao.
9 - Brussels Sprouts
Ma waho o ka nui o ka lutein, ua kiʻekiʻe ka uluʻana o nā huaʻo Brussels ma ka nui o nā huaora a me nā alumina, aʻoi aku ka nui i ke kiko meaʻai. Hoʻopihaʻia nā'ōpiopioʻo Brussels no kaʻai paʻakikī kaumaha me 56 mau calorie ma ke kīʻaha.
10 - Broccoli Rabe
He kiʻekiʻe ka'āpana Broccoli i loko o ka lutein, ka mea kanu A, ka paila, ka pālolo, ka konupūmā, ka magnesium, a me ka huaʻima K. He kumu maikaʻi hoʻi ia o ka fiber aʻaʻole kiʻekiʻe loa i nā calorie-e pili ana i nā calo he 28 i kēlā me kēia lawelawe.
11 - Pauʻa
ʻO ka momona momona momona o ka'ōpū ka mea kiʻekiʻe ma lutein. He kiʻekiʻe hoʻi ia i loko o ka pāhare potassium. ʻAʻole ka nui o ka paʻakai i nā calorie keʻoleʻoe e hoʻonui i ke kī o ke kō-hoʻokahi kīʻaha o ka'aloka i hoʻokipaʻia he 50 mau calories.
12 - Egg Yolks
ʻO ka hapanui o ka manawa e loaʻa ai iāʻoe kou lutein mai nā kumu lāʻau, akā hoʻokahi holoholona meaʻaiʻoi aku i ka mea kākau he hua manu-ʻo ia ka mea e hāʻawi ai i ka'ōmole i keʻano melemele. ʻO nā namu kekahi kumu maikaʻi o ka protein.
13 - Pīpī
Hoʻopihaʻia kaʻuala i nā lutein, ka huaʻa A, ka beta-carotene, ka potassium, ka manganese, ka huaʻa C, a me ka fiber. He meaʻono aʻono a he meaʻono hoʻi nā meaʻai e like me lākou. ʻO ka meaʻuala he mea nui loa i ka meaʻai maikaʻi.
14 - Kaloka
Ke kiʻekiʻe nei nā kāloti i loko o ka lutein, ka beta-carotene, nā huaʻa A, a me C, a he kumu maikaʻi lākou o nā hua B a me ka potassium manganese. He maikaʻi nō hoʻi kāu meaʻai-hoʻokahi kīʻaha o kāloti sliced e pili ana i 50 calories.
15 - Asparagus
He kiʻekiʻe ka'enera me ka lutein a me nā kumuʻai'ē aʻe e pili ana i ka calcium a me ka magnesium. He kumu maikaʻiʻo ia o nā huaʻa A, K, a me C. Heʻuʻuku nāʻano meaʻai i nā mea kanu he hoʻokahi me ka pīpī a me ka calorie.
16 - Lutein Hoʻohui
ʻO nā mea noiʻi i aʻo i ka lutein e like me keʻano o ka hoʻopili hou i hoʻohanaʻia i loko o ke aʻoʻana o ka maʻi o ka makahiki, me ka hoʻohanaʻana i ka Ocuvite Twin Lab, loaʻa i nāʻokoʻa nui o ka lutein, me ka'enela mineral zinc, ka huaora C, ka huaʻa E, beta-carotene, a me ke keleawe hiki ke kōkua i ka ho'ēmi i ka piʻiʻana o ke kaulike Macular a mālama i ka hihiʻo i nā poʻe i loaʻa ka MD.
Akā,ʻaʻole maopopo ka lutein i ka hopena a iʻole ka piʻiʻana o ka palapala hōʻailona,ʻo ia keʻano kahi e lilo ai ka lelo o kekahi aʻelua paha mau maka i ke ao.
Nā kumuhana:
ʻO Dwyer JH, Paul-Labrador MJ, Fan J, Shircore AM, Merz CN, Dwyer KM. "Ka piʻiʻana o ka pākuhi intima-media a me nā antioxidants plasma: ke aʻoʻo Los Angeles Atherosclerosis." ʻO Arterioscler Thromb Vasc Biol. 2004 Feb, 24 (2): 313-9.
Nā Papa Hana Hoʻonaʻauao o ka Moku'āina, National Eye Institute. "Ke Kaʻina Aʻo Makaʻi Makahiki Makahiki - Hualoaʻa." v.
ʻOihanaʻAmelika Hui Hana'Aihana Hanaʻai, Kālā Nutrition Database no ke Kūlana Kūlana Kūlana 28.