Ko Makarotsi Akanakira Maziso Ako Here?

Zvemukati

• Makarotsi uye hutano hwemaziso
• Yakakwirira muma antioxidants ayo anobatsira hutano hwemaziso
• Dzimwe hutano hunobatsira hwerotsi
• Dzimwe nzira dzekuwedzera hutano hweziso rako
• Chinokosha

Inozivikanwa kutenderera pasirese, makarotsi anotsemuka uye ane hutano hwakanyanya midzi miriwo.

Ivo vanowanzo taurwa kuti vachengete maziso ako akagwinya uye kugadzirisa usiku kuona.

Zvisinei, unogona kushamisika nezvekwakabva pfungwa iyi uye kana inotsigirwa nesainzi.

Ichi chinyorwa chinokuudza iwe kana macarrots achibatsira maziso ako uye inopa mamwe matipi ekuchengetedza chiratidzo chako chine hutano.

Makarotsi uye hutano hwemaziso

Yakagara ichitendwa kuti kudya makarotsi kunosimudzira hutano hwemaziso uye kunatsiridza kuona kwako, kunyanya husiku.

Kunyangwe paine chokwadi kune izvi, kusangana pakati pemakarotsi nekuona kwakatangira kubva mungano.

Munguva yeHondo Yenyika II, vatyairi veBritish Royal Air Force vakatanga kushandisa radar kunongedza nekupfura pasi ndege dzevavengi. Mukuyedza kuchengetedza tekinoroji nyowani chakavanzika, iko kutaridzika kwevatyairi - kunyanya husiku - kwainzi kunodya makarotsi.

Izvi zvakatungamira kumushandirapamwe wenguva refu wekusimudzira makaroti ekuona kwakanaka. Izvi zvakashongedzwa chinongedzo pakati pekudya makarotsi uye nekuvandudza husiku chiratidzo chinoramba chiri nhasi.

Nekudaro, kunyangwe ivo vasiri chaiwo mashiripiti ezvekudya zvemaziso zvavakashambadzirwa kuve munguva yeHondo Yenyika II, makarotsi ane mamwe macomputer akanakira maziso ako.

Yakakwirira muma antioxidants ayo anobatsira hutano hwemaziso

Karoti ipfuma sosi ye beta carotene uye lutein, ayo ari antioxidants ayo anogona kubatsira kudzivirira kukuvara kwemaziso kunokonzerwa nemahara radicals.

Mahara radicals macomputer anogona kutungamira mukukuvara kwemaseru, kukwegura, uye chirwere chisingaperi, kusanganisira zvirwere zvemaziso, kana huwandu hwadzo hukanyanya kukwirisa ().

Beta carotene inopa akawanda matsvuku, orenji, uye yero michero yavo yekupenda. Orange macarrots zvakanyanya zvakanyanya mu beta carotene, iyo muviri wako unoshanduka kuita vhitamini A. Kushomeka kwevhitamini A kunogona kutungamira kuhusiku husiku, izvo zvinowanzogadziriswa nekuwedzera (,).

Vitamin A inodiwa kuumba rhodopsin, inova iyo tsvuku-yepepuru, yakajeka-inonzwisisika pigment mumaziso ako emaziso ayo anokubatsira iwe kuona husiku ().

Muviri wako unotora uye unoshandisa beta carotene zvakanyanya kana uchidya karoti dzakabikwa pane dzakasvibira. Uyezve, vhitamini A uye ayo epamberi ane mafuta-akanyungudika, saka kudya makarotsi ane mafuta sosi kunovandudza kunwa (,,).

Yeroti makarotsi ane iyo lutein yakanyanya, iyo inogona kubatsira kudzivirira zvine chekuita nezera macular degeneration (AMD), mamiriro ekuti chiratidzo chako chinodzikira zvishoma nezvishoma kana kurasikirwa.

Kudya kwakapfuma mu lutein kunogona kunyanya kudzivirirwa ku AMD (,,,,).

Makarotsi ndiwo manyuko akanaka e lutein uye beta carotene, ayo ari antioxidants ayo anobatsira hutano hwemaziso uye anodzivirira kubva kuzvirwere zvine chekuita nezera zvine chekuita nezera. Muviri wako unoshandura beta carotene kuita vhitamini A, chikafu chinokubatsira kuona murima.

Dzimwe hutano hunobatsira hwerotsi

Karoti inotsigira maziso ane hutano, asi kune zvimwe zvikonzero zvakawanda zvekudya. Yakawanda kutsvagisa inotarisa pane avo zvemukati carotenoids, kusanganisira lutein, lycopene, uye beta carotene.

Zvimwe zvehutano makarotsi anosanganisira:

• Tsigira hutano hwekugaya. Makarotsi ane fiber yakawanda, izvo zvinobatsira kudzivirira kupatira. Imwe karoti ine yakatenderedza magiramu maviri efaera, kana 8% yehuwandu hwezuva nezuva (DV). Kudya makarotsi kunogona zvakare kugadzirisa ako gut mabhakitiriya (,,).
• Inogona kudzora kenza njodzi. Fibhi-yakapfuma chikafu senge makarotsi anogona kubatsira kudzivirira kubva kumukenza wekoloni nekusimudzira kugara uchidya. Uyezve, mamwe ma antioxidants mumakarotsi akaratidzirwa kuve neanacticancer mhedzisiro (,,,).
• Simbisa shuga yeropa. Makarotsi ane yakaderera glycemic index (GI), zvichireva kuti hazvikonzere spike hombe muropa shuga kana uchidya. Fibre yavo yezvinyorwa zvakare inobatsira kudzikamisa huwandu hweshuga yeropa (,).
• Yakanakira moyo wako. Tsvuku uye orenji karoti zvakakwirira mu lycopene, moyo-unodzivirira antioxidant. Karoti inogona zvakare kudzikisira chirwere chemoyo njodzi, senge yakakwira BP uye cholesterol mazinga (,,,).
• Dzivirira ganda rako. Kunyangwe isinga shande seyakavhara zuva, beta carotene uye lycopene antioxidants inogona kubatsira kuchengetedza ganda rako kubva kukuvara kwezuva ().
• Inogona kutsigira kuonda. Karoti yakaderera mumacalorie uye yakakwira mu fiber. Kudya kwavo kunowedzera manzwiro ekuzara, ayo anogona kudzivirira kudya zvakanyanya uye kubatsira kurasikirwa nekurema ().

Kunze kwemipiro yavo kuhutano hwemaziso, pane zvikonzero zvakawanda zvekudya makarotsi. Vanogona kubatsira yako yekugaya system, pamwe nemoyo, ganda, uye hutano hwakazara.

Dzimwe nzira dzekuwedzera hutano hweziso rako

Kudya karoti haisi iyo chete nzira yekuchengetedza maziso ako ane hutano uye chiono chako chakapinza. Dzimwe nzira dzekuvandudza hutano hwako hwemaziso dzinosanganisira:

• Shandisa kudzivirira kwezuva. Sarudza magirazi ezuva anochengetedza maziso ako kubva pa99-100% yeUVA uye UVB mwaranzi. Kukuvara kwezuva kunogona kutungamira kumakata, macular degeneration, uye pterygium (kukura kwetishu pamusoro pevachena vemaziso ako) ().
• Limit screen nguva uye bhuruu mwenje. Yakawedzerwa terevhizheni, foni, kana nguva yekomputa inogona kukonzera kumeso kwemaziso. Husiku, dzima masikirini kana kubatidza firita-yehusiku pafoni yako, sezvo mwenje webhuruu unogona kukonzeresa kukuvara kwemaziso ().
• Rovedza muviri. Kuita chiitiko chemuviri wenguva dzose kwakanaka kumeso ako uye muchiuno. Kushaikwa kwekurovedza muviri kunowedzera njodzi yako yerudzi rwechipiri chirwere cheshuga uye chirwere cheshuga retinopathy, mamiriro anogona kukanganisa kuona kwako ().
• Usapute. Utsi hwefodya hwave hwakabatanidzwa nekuratidzwa kwekuona, kupenya, uye macular degeneration. Kusvuta kunogona zvakare kuwedzera njodzi yako yeziso rakaoma (,,,).
• Edza kudya kwakaringana. EPA uye DHA omega-3 mafuta (semuenzaniso, hove dzakakora, furakisi), vhitamini C (semuenzaniso, michero yemicrus, broccoli), vhitamini E (semuenzaniso, nut butters), uye zinc (semuenzaniso, nyama, maoysters, uye manhanga mbeu) ndiwo zvakare yakanaka kumeso ako (,,,).
• Idya miriwo yakasvibira ine mashizha. Kale, sipinashi, uye collard magidhi akakwirira mu carotenoids lutein uye zeaxanthin, inotsigira hutano hwemaziso ().
• Wana bvunzo dzemaziso nguva dzose. Nzira yakanakisa yekuziva kuti maziso ako ari kuita sei kuita kuti vagare vachiongororwa nenyanzvi yekuchengetedza maziso. Kuona chiremba wezvemaziso kana ophthalmologist ndiyo yakanaka inodzivirira tsika tsika kupinda mukati.

Kudya kudya kunovaka muviri, kurovedza muviri, kudzikamisa nguva yekuvhara, kusasvuta, kupfeka magirazi ezuva, uye kuona chiratidzo chako nguva dzose nachiremba weziso miitiro yakakosha yehutano hwakanaka hwemaziso.

Chinokosha

Pfungwa yekuti makarotsi anosimudzira maziso ane hutano uye kuona kwakanaka kunobva mungano - asi hazvireve kuti hachisi chokwadi.

Ivo vakanyanya kukwirira muma antioxidants lutein uye beta carotene, ayo akaratidzirwa kuchengetedza maziso ako.

Karoti inogona kubatsirawo kugaya kwako, moyo, ganda, uye hutano hwakazara.

Kana iwe uchida kuchengeta maziso ako akagwinya, iwe unofanirwa zvakare kumisikidza imwe hutano, yekuona-inodzivirira tsika senge kuita maekisesaizi, kupfeka magirazi ezuva, kudzikamisa nguva yekuvhara, kudya kudya kwakaringana, uye kusasvuta.