“保温杯里泡枸杞”是暴殄天物？Nutrients：每天吃28g干枸杞，可以保护视力！

2022-03-06 Swagpp MedSci原创

梅斯头条

企业/

人到中年不由己，保温杯里泡枸杞。随着“养生主义”的深入人心，越来越多的中年人甚至年轻人都加入了“保温杯里泡枸杞”的日常养生大军中。

人到中年不由己，保温杯里泡枸杞。随着“养生主义”的深入人心，越来越多的中年人甚至年轻人都加入了“保温杯里泡枸杞”的日常养生大军中。

在中国人的传统观念里，“枸杞”便和“养生”画上了等号。早在明代，李时珍便在《本草纲目》中描述枸杞子为“枸杞久服坚筋骨，健身不老，明目安神，令人长寿”。虽然“健身不老、令人长寿”看起来有些玄学，但枸杞“明目”的功效近日被证实。

宁夏枸杞（图源：摄图网）

来自美国加州大学戴维斯分校的研究学者发现，每周5次服用28g干枸杞，90天后可以监测到眼睛中的保护性色素密度及皮肤中类胡罗卜素含量显著增加，有助于预防年龄性相关黄斑变性（Age-related Macular Degeneration，AMD），且直接服用干枸杞的效果比保健品更好。该研究结果发表在Nutrients上。

文章标题（图源：Nutrients）

视网膜黄斑位于人眼光学中心区，是视力轴线的投影点，其中央的凹陷是视力最敏锐的地方。黄斑的“黄”源自两种类胡萝卜素——叶黄素和玉米黄质，它们可以过滤有害蓝光，为黄斑提供氧化防御功能。“叶黄素和玉米黄质就像眼睛的‘防晒霜’。视网膜中黄斑色素含量越高，对眼睛的保护也越多。”本论文第一作者Xiang Li如此描述。

人类眼球解剖图（图源：摄图网）

年龄性相关黄斑变性（AMD）是全球第三大失明原因，仅次于未矫正的屈光不正（我们熟知的远视、近视及散光）和白内障，在全球范围内影响着超1.7亿人。

由于该疾病多发生于50岁及以上的人群，随着老龄化进程的加速以及长时间使用电子产品带来的蓝光伤害，使得我国AMD的患者日益增多。“AMD会影响中心视野，降低患者阅读及识别人脸的能力。”本文第三作者、眼科和视觉科学博士Glenn Yiu介绍道。

AMD的分类（图源：知乎）

本研究纳入31名年龄在45-65岁间的受试者，平均年龄56岁，随机分配于枸杞组和补充剂组。在经过纳入排查标准筛查后，最终有13人分在枸杞组，每周5天服用28g（单人份）产自宁夏的干枸杞；另有14人分在补充剂组，该膳食补充剂购买于Source Naturals公司，每份补充剂含有6mg叶黄素和4mg玉米黄质。

在本次试验中，研究学者选用的是宁夏枸杞。组成测定显示，28g枸杞中含28.8mg的玉米黄质，远高于补充剂中的4mg。由于无法从本次枸杞中充分提取叶黄素，研究学者综合此前研究信息，预估在本次的28g枸杞中含0.15mg叶黄素。

枸杞营养成分含量表

在基线水平相近的情况下，第45天和第90天的测量结果显示，三个月的枸杞摄入可以显著增加受试者的黄斑色素光密度（MPOD）水平。MPOD，即视网膜中叶黄素类胡萝卜素的相对含量，是判断AMD的标志物。人眼中MPOD的水平越低，患AMD的风险越高。但该情况并未发生于补充剂组。

不同参数下测量都显示吃枸杞可以提升MPOD

类似的现象也发生在皮肤类胡萝卜素水平上。45天和90天后，枸杞组与基线相比，皮肤类胡罗卜素含量显著上升（p=0.025和p=0.006），但补充剂组没有显著变化。

枸杞组中皮肤类胡萝卜水平升高显著

综上所述，连续3个月（90天）每周5次摄入28g枸杞可以显著增加健康成年人的光学生物标注物MPOD的水平，改善眼睛健康情况。相对于叶黄素，提高玉米黄质的摄入量在降低AMD风险方面效果更好。

随着电子设备使用率的增加，人们往往会觉得眼睛酸涩，每天吃一小把枸杞不失为保护眼睛的好方法。但如果仅在一大杯温水中泡一两颗枸杞，或喝完枸杞水后将剩下的大半杯枸杞倒掉，的确有些“暴殄天物”了，也难怪枸杞无法发挥其“明目”或“养生”的功效。这么多年，你吃对枸杞了吗？

参考文献：

Li X, Holt RR, Keen CL, Morse LS, Yiu G, Hackman RM. Goji Berry Intake Increases Macular Pigment Optical Density in Healthy Adults: A Randomized Pilot Trial. Nutrients. 2021; 13(12):4409. https://doi.org/10.3390/nu13124409

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2022-03-27 yoyolx

每日枸杞28g

70 0
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2022-03-26 ms7000000893139592

养生这么多年～竟然还是吃错了枸杞～～今天开始重新养生😂😂😂😂

80 0
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2022-03-26 石头儿(石展)

涨姿势了。干枸杞吃起来比叶黄素片要经济得多🌸🌸

77 0
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2022-03-22 ms8000002131411968

养生

81 0
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2022-03-18 ms9000001250433256

干吃

65 0
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2022-03-13 monson1011

吃点就吃点，

109 0
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2022-03-13 1581f80970m

学习了

106 0
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2022-03-12 Midas

吃起来吃起来，枸杞不能停

99 0
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2022-03-10 ms4000001811269183

学习学习

90 0
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2022-03-09 赵小喏

一周28 g？

86 0