8 Nutrients Iyo Inogonesa Yako Hutano Hutano

Zvemukati

• Kuongorora kweZvakajairika Ziso Zvirwere
• 1. Vitamin A
• 2-3. Lutein uye Zeaxanthin
• 4. Omega-3 Mafuta Acidi
• 5. Gamma-Linolenic Acid
• 6. Vitamin C
• 7. Vitamin E
• 8. Zingi
• Icho Chinokosha

Kuona kwako kwemaziso pamwe ndiko kwakanyanya kukosha kwepfungwa dzako shanu.

Hutano hweziso hunoenda-pamwe-nehutano huzhinji, asi mashoma zvinovaka muviri zvakanyanya kukosha kumeso ako.

Izvi zvinovaka muviri zvinobatsira kuchengetedza mashandiro eziso, chengetedza maziso ako pachiedza chinokuvadza, uye kudzikisira kukura kwezvirwere zvinoenderana nezera.

Heano zvisungo zvisere zvinobatsira maziso ako.

Kuongorora kweZvakajairika Ziso Zvirwere

Ngozi yako yekuvandudza chirwere cheziso inowedzera paunenge uchikura. Zvirwere zvemaziso zvakanyanya zvinosanganisira:

• Kurwara. Mamiriro ezvinhu ayo maziso ako akasviba. Makore-ane hukama nezera ndiwo anonyanya kukonzera kusaona uye kupofomara kutenderera pasirese.
• Chirwere cheshuga retinopathy. Yakabatana nechirwere cheshuga uye chikonzero chikuru chekusaona uye kupofomara, retinopathy inokura kana huwandu hweshuga yeropa hukanganisa tsinga dzeropa mu retina yako.
• Chirwere cheziso rakaoma. Mamiriro akaratidzirwa nekusakwana kwemisodzi yemvura, izvo zvinoita kuti maziso ako aome uye zvinotungamira mukusagadzikana uye zvingangoita matambudziko ekuona.
• Glaucoma. Boka rezvirwere rinoratidzwa nekufambira mberi kushomeka kwetsinga dzako dzemaziso, dzinoendesa ruzivo rwekuona kubva pameso kuenda kuuropi. Glaucoma inogona kukonzera kusaona zvakanaka kana kupofomara.
• Macular kudzikira. Iyo macula ndiyo yepakati chikamu cheyourina. Zera-rakabatana macular degeneration (AMD) ndechimwe chezvikonzero zvikuru zvehupofu munyika dzakabudirira.

Kunyangwe njodzi yako yekuwana aya mamiriro inoenderana kune imwe nhanho pamajene ako, chikafu chako chinogona zvakare kuita basa rakakura.

Mamiriro ezvinhu akajairika eziso anosanganisira maziso, macular degeneration, glaucoma, uye chirwere cheshuga retinopathy. Ngozi yako yekuvandudza zvirwere izvi zvinoenderana nezera rako, genetics, chirwere chisingaperi, uye mararamiro.

1. Vitamin A

Kushomeka kweVitamin A ndechimwe chezvikonzero zvakanyanya zvehupofu munyika ().

Vitamin iyi yakakosha kuti uchengetedze maziso ako 'maseru-ekuona-maseru, anozivikanwawo se photoreceptors.

Ukasadya vhitamini A yakakwana, unogona kusangana nehusiku hupofu, maziso akaoma, kana akatonyanya mamiriro ezvinhu, zvichienderana nekushomeka kwekushomeka kwako ().

Vitamin A inongowanikwa muzvikafu zvinotorwa nemhuka.Kudya kwakapfuma kunosanganisira chiropa, mazai emazai, uye zvigadzirwa zvemukaka.

Nekudaro, iwe unogona zvakare kuwana vhitamini A kubva kune antioxidant chirimwa makemikari anonzi provitamin A carotenoids, anowanikwa muhuwandu hwakawanda mune mimwe michero nemiriwo.

Provitamin A carotenoids inopa kwakatenderedza 30% yevhitamini A yezvinodiwa nevanhu, paavhareji. Inonyanya kushanda ndeye beta-carotene, iyo inowanikwa muhuwandu hwakawanda mukare, sipinashi, uye karoti ().

Vitamin A kushomeka kunogona kutungamira kuhusiku hupofu uye maziso akaoma. Vitamini A inongowanikwa mune zvekudya-zvinobva mumhuka, asi muviri wako unogona kushandura imwe chirimwa-based carotenoids kuita vhitamini A.

2-3. Lutein uye Zeaxanthin

Lutein uye zeaxanthin yero carotenoid antioxidants inozivikanwa se macular pigments.

Iwo akadzika mukati memacula, iyo yepakati chikamu cheyourina, inova nhete yemaseru-anononoka maseru pamadziro ekumashure eziso rako.

Lutein uye zeaxanthin inoshanda seyakavanzika zuva. Ivo vanofungidzirwa kutamba yepakati basa mukudzivirira maziso ako kubva kune inokuvadza bhuruu mwenje ().

Dzidzo dzinodzorwa dzinoratidza kuti kunwa kwe lutein uye zeaxanthin kunoenderana nematanho avo mu retina yako).

Kumwe kuongorora kwekutarisa kune vane makore ari pakati nepakati uye vakuru vakacherekedza kuti kudya 6 mg ye lutein uye / kana zeaxanthin pazuva kwakadzora zvakanyanya njodzi ye AMD.

Vatsvakurudzi vakaona zvakare kuti avo vane yakanyanya kudyiwa lutein uye zeaxanthin vane 43% njodzi yakaderera yekuora macular, zvichienzaniswa nevaya vane yakaderera kudya ().

Zvisinei, humbowo hahuenderani zvachose. Imwe meta-ongororo yezvitanhatu zvidzidzo zvekucherechedza zvinoratidza kuti lutein uye zeaxanthin zvinodzivirira chete kunonoka-nhanho AMD - kwete ayo ekutanga matanho ekuvandudza ().

Lutein uye zeaxanthin zvinowanzoitika pamwechete muzvikafu. Sipinachi, swiss chard, kare, parsley, pistachios, uye pizi dzakasvibirira zviri pakati pezvakanyanya kunaka masosi ().

Uyezve, mazai emazai, chibage chinotapira, uye mazambiringa matsvuku anogona zvakare kuve akakwirira mu lutein uye zeaxanthin ().

Muchokwadi, mazai emazai anoonekwa seimwe yeakanakisa sosi nekuda kwemafuta avo akawandisa. Carotenoids inosvirwa zviri nani kana ichidyiwa nemafuta, saka zviri nani kuwedzera imwe avocado kana mafuta ane hutano kune yako yemashizha yemashizha saladhi (,,).

Kudya kwakanyanya kwe lutein uye zeaxanthin kunogona kudzora njodzi yako yezvirwere zvemaziso, senge macular degeneration uye cataract.

4. Omega-3 Mafuta Acidi

Iyo refu-cheni omega-3 fatty acids EPA uye DHA zvakakosha kune hutano hwemaziso.

DHA inowanikwa muhuwandu hwakawanda mu retina yako, uko inogona kubatsira kuchengetedza ziso kushanda. Izvo zvakakoshawo kune huropi uye kukura kwemaziso panguva yehucheche. Nekudaro, kushomeka kweDHA kunogona kukanganisa kuona, kunyanya muvana (,,,).

Uchapupu hunoratidza zvakare kuti kutora omega-3 zvinowedzera zvinogona kubatsira avo vane chirwere cheziso rakaoma (,,,).

Kumwe kuongorora muvanhu vane maziso akaoma kwakaratidza kuti kutora EPA uye DHA zvinowedzera zuva nezuva kwemwedzi mitatu zvakanyanya kudzikisira kuoma kwemaziso eziso nekuwedzera kuumbwa kwemisodzi yemvura ().

Omega-3 fatty acids inogona kubatsira kudzivirira zvimwe zvirwere zvemaziso. Chidzidzo chevakuru vepakati nepakati uye vakuru vane chirwere cheshuga chakawana kuti kutora kanokwana mazana mashanu emamirioni emaketani marefu omega-3 zuva nezuva kunogona kudzora njodzi yeshuga retinopathy ().

Mukupesana, omega-3 fatty acids haisi mushonga unoshanda we AMD (22).

Chakanakisa chikafu chinodyiwa cheEPA uye DHA hove ine oiri. Pamusoro pezvo, omega-3 zvinowedzera zvinobva muhove kana microalgae zvinowanikwa zvakanyanya.

Kuwana huwandu hwakakwana hwetani refu omega-3 fatty acids EPA uye DHA kubva kuhove ine oiri kana zvinowedzera zvinogona kudzora njodzi yako yezvirwere zvemaziso zvakati wandei - kunyanya maziso akaoma.

5. Gamma-Linolenic Acid

Gamma-linolenic acid (GLA) ndeye omega-6 fatty acid inowanikwa mune zvidiki zvidiki mukudya kwazvino.

Kusiyana nemamwe akawanda omega-6 fatty acids, GLA inoita kunge ine anti-kupisa zvinhu (,).

Iwo akapfuma masosi eGLA ndiwo manheru emafuta epera uye oiri yemafuta.

Humwe humbowo hunoratidza kuti kutora manheru primrose mafuta kunogona kudzikisa zviratidzo zvechirwere cheziso rakaoma.

Imwe ongororo yakarongedzwa yakarongedzwa yakapa vakadzi vane maziso akaoma dhosi rezuva nezuva remanheru eprimrose mafuta ane 300 mg yeGLA. Chidzidzo ichi chakaratidza kuti zviratidzo zvavo zvakavandudzwa pamusoro pemwedzi mitanhatu ().

GLA, iyo inowanikwa muhuwandu hwakawanda mumanheru emafuta ekutanga, inogona kudzikisa zviratidzo zvechirwere cheziso rakaoma.

6. Vitamin C

Maziso ako anoda huwandu hwakawanda hweantioxidants - zvakanyanya kupfuura dzimwe nhengo zhinji.

Iyo antioxidant vhitamini C inoita kunge yakanyanya kukosha, kunyangwe yakadzorwa zvidzidzo pamusoro pebasa rayo muhutano hwemaziso kushomeka.

Iko kusunganidzwa kwevhitamini C kwakakwirira mune inosetsa kuseka kweziso kupfuura mune chero imwe yemuviri mvura. Iyo inosetsa kuseka ndiyo mvura inozadza chikamu chekunze kweziso rako.

Iwo mazinga evitamini C mune aqueous kuseka zvakaringana zvakaenzana kune ayo ekudya kudya. Mune mamwe mazwi, iwe unogona kuwedzera kuwanda kwayo nekutora zvinowedzera kana kudya chikafu chakafuma muvhitamini C (,).

Ongororo dzekucherechedza dzinoratidza kuti vanhu vane cataract vanowanzove vane yakaderera antioxidant chinzvimbo. Ivo zvakare vanoratidza kuti vanhu vanotora vhitamini C ekuwedzera vane kashoma kuti vawane cataract (,).

Kunyange vhitamini C ichiita senge inoita basa rekudzivirira mumaziso ako, hazvina kujeka kana zvinowedzera zvinowedzera mabhenefiti kune avo vasina kukwana.

Huwandu hwakawanda hwevhitamini C hunowanikwa mumichero yakawanda nemiriwo, kusanganisira bhero mhiripiri, michero yemicrus, magwavha, kare, uye broccoli (30).

Vitamin C inodikanwa kune hutano hweziso rako, uye kuwana zvakakwana zveiyi antioxidant kunogona kudzivirira kubva kumaziso.

7. Vitamin E

Vitamin E iboka remafuta-akanyungudika antioxidants ayo anochengetedza mafuta acids kubva kukuvadza oxidation.

Sezvo yako retina ine yakanyanya kuwanda kwemafuta acids, yakakwana vhitamini E kudya kwakakosha kune hutano hwakanaka hwemaziso ().

Kunyangwe kushomeka kwakanyanya kwevhitamini E kunogona kutungamira kukundikana kweziso uye kupofomara, hazvina kujeka kana zvinowedzera zvinopa chero bhenefiti yekuwedzera kana iwe uri kutowana zvakakwana kubva pane zvaunodya (,).

Imwe ongororo inoratidza kuti kudya zvinopfuura 7 mg yevhitamini E zuva nezuva kunogona kudzora njodzi yako yemakata ane hukama nezera ne6% ().

Kusiyana neizvi, kuongororwa kwakaitwa nemaitiro kunoratidza kuti vhitamini E zvinowedzera hazvinonoke kana kudzivirira kufambira mberi kwemaziso (34).

Zvakanakisa zvekudya zvevhitamini E zvinosanganisira maamondi, mbeu yezuva, nemafuta emiriwo akafanana nemafuta eflakisi (35).

Vitamin E kushomeka kunogona kutungamira mukuona kushomeka uye kupofu. Kune avo vasina kushomeka, zvinowedzeredza zvimwe hazvizopa imwe bhenefiti.

8. Zingi

Maziso ako ane mazinga epamusoro e zinc ().

Zinc chikamu chemakemikari akawanda akakosha, anosanganisira superoxide dismutase, inoshanda se antioxidant.

Izvo zvinoita sekunge iri kubatanidzwa mukuumbwa kwemavara ekuona mu retina yako. Neichi chikonzero, kushomeka kwe zinc kunogona kutungamira kuhusiku husiku ().

Mune kumwe kuongorora, vakuru vakura vane macular degeneration vakapihwa zinc zvinowedzera. Kuora kwavo kwema macular kwakadzikira, uye ivo vakaramba vachiona kupenya kwavo zviri nani kupfuura avo vakagamuchira placebo ().

Nekudaro, zvimwe zvidzidzo zvinodiwa pasati pasvika mhedziso dzakasimba.

Zvekudya zvakasikwa masosi ezinc anosanganisira oysters, nyama, manhanga mbeu, uye nzungu (39).

Zinc inoita basa rakakosha mukushanda kwemaziso. Imwe ongororo inoratidza kuti zvinowedzera zvinogona kudzora kukura kwekutanga kwe macular degeneration kune vakuru vakuru.

Icho Chinokosha

Maitiro ehupenyu ane hutano, senge kudya kunovaka uye kugara uchirovedza muviri, zvinogona kubatsira kudzivirira akawanda zvirwere zvisingaperi - kusanganisira mamiriro eziso.

Kuwana zvakakwana zvemuviri wakanyorwa pamusoro zvinogona kubatsira kudzikisa njodzi yako. Mamwe mavitamini anogona zvakare kutora chinzvimbo muhutano hwemaziso.

Zvisinei, usakanganwa muviri wako wose wakasara. Kudya kunochengeta muviri wako wese uine hutano kunogona kuita kuti maziso ako ave noutano, futi.