7 Zvakanakisa Kudya Kwehutano Hwemaziso

Zvemukati

• 1. Hove
• 2. Mazai
• 3. Maarumondi
• 4. Dairy
• 5. Makarotsi
• 6. Kale
• 7. Maorange
• Outlook
• Matipi ehutano hwemaziso
• Hutano hweziso: Q&A
• Mubvunzo:
• A:

Mhedziso

Kuchengetedza chikafu chakaringana, chine hutano chinhu chakakosha kuti maziso ako ave noutano, uye zvinogona kubatsira kudzikisa njodzi yako yekukudziridza mamiriro eziso. Mamiriro ezvinhu akakomba eziso anogona kudzivirirwa kana iwe ukasanganisa chikafu chine huwandu hwakawanda hwevhitamini, zvinovaka muviri, uye mamineral, anozivikanwa se antioxidants. Mamiriro eziso aungakwanise kudzivirira nezvikafu zvine hutano zvinosanganisira:

• cataract, iyo inokonzeresa kuona kwemakore
• zera-rinoenderana macular kudzikira, izvo zvinogona kudzikisira maziso ako
• glaucoma
• maziso akaoma
• husiku husiku kuona

Aya antioxidants anodzivirira maokisheni ayo anogona kukanganisa hutano hwako munzira dzisina kunaka.

Maziso ako anoda mhando zhinji dze antioxidants kuti ugare uine hutano. Izvi zvinosanganisira:

• lutein
• zeaxanthin
• mavhitaminzi A, C, E
• beta-carotene
• omega-3 mafuta acids
• zinc

Kudya kwakaringana kunogadzirwa nemhando dzakasiyana dzemapuroteni, dairy, michero, uye miriwo. Edza kudya muraraungu mukati mezuva rako, uchibatanidza mhando dzakawanda dzezvikafu mumarudzi mazhinji akasiyana. Iwe unofanirwa kudzora kudyiwa kwezvikafu zvisina hutano zvinogadziriswa, zvine mafuta akazara, kana ane shuga yakawanda.

Heano manomwe echikafu chakanakisa cheziso rako. Mazhinji anowanzo kuwanikwa gore rese uye pamutengo unonzwisisika. Unogona kunakidzwa navo vega kana mune mamwe mapapiro akaomarara.

1. Hove

Hove, kunyanya salmon, inogona kunge iri chikafu chikuru chekushandisa kune hutano hwemaziso. Salmon nedzimwe hove dzine omega-3 fatty acids. Aya "mafuta" ane mafuta. Omega-3 fatty acids inogona kubatsira mukusimudzira kuona uye hutano hweiyo retina kumashure kweziso. Ivo vanogona zvakare kubatsira kudzivirira kuoma maziso.

Funga kuisa hove muchirongwa chako chekudya mazuva mashoma pasvondo. Paunenge uchitenga salmoni, sarudza iyo yemusango-yakabatwa vhezheni panzvimbo yesarimoni-yakasimudza salmoni. Izvi zvinodaro nekuti salmoni yakasimudzwa papurazi ine uye omega-3s mashoma pane salmon yakabatwa yemusango.

Salmon, uye hove dzakawanda, dzinogona kukangwa kana kubikwa. Edza kuimesa nemishonga mitsva, mandimu, uye munyu uye mhiripiri yechikafu chisina kujeka uye chinonaka.

2. Mazai

Mazai chikafu chikuru chekudya kune hutano hwemaziso. Mataundi ane vhitamini A, lutein, zeaxanthin, uye zinc, izvo zvese zvakakosha kune hutano hwemaziso. Vitamin A inochengetedza iyo cornea. Iyo cornea ndiyo yepamusoro peziso. Lutein uye zeaxanthin yekutora yakakomba mamiriro eziso senge zera-rakabatana macular kudzikira uye cataract. Zinc inobatsira kuhutano hwetina. Iyo retina ndiyo kumashure kweziso. Zinc inobatsirawo maziso kuona husiku.

Mazai anonyanya kuita mabasa akawanda uye anogona kushandira kudya kwemangwanani, masikati uye kudya kwemanheru. Nzira yakapusa yekunakirwa nemazai nekuomesa-kuvira. Edzai ivo mumasadhi uye sandwiches. Iwe unogona kunyange kudya zai rakaomeswa zai rechikafu.

3. Maarumondi

Maamondi, seimwe nzungu uye mhodzi, zvinowanzo kuve zvakanaka kune hutano hwemaziso. Maamondi ane vhitamini E. Iyi vhitamini inochengetedza mamorekuru asina kugadzikana ayo anotarisa nyama yakanaka. Kudya zvakajairika vhitamini E kunogona kubatsira kudzivirira zera-zvine hukama nezera macular kuora pamwe nekati. Iwe unofanirwa kunangana nezve makumi maviri neshanu epasi rose mauniti (IU), kana 15 mg yevhitamini E pazuva. Imwe yekupa maarumondi anenge makumi maviri nemaviri nzungu, kana ¼ mukombe, uye ine gumi nemana IU. Dzimwe nzungu nembeu zvine vhitamini E zvinosanganisira mbeu yezuva yezuva, nzungu, nenzungu.

Iwe unogona kunakidzwa nemaarumondi sechikafu pane chero nguva. Izvo zvakare zvinonaka mukudya kwako kwekuseni, yogati, kana mumasadhi. Ingo rangarira kuchengeta ziso pakushumira saizi. Maarumondi akakwira macalorie, saka edza kudzikisira kudya kwako kune imwe kana maviri servings pazuva.

4. Dairy

Zvigadzirwa zvemukaka zvakaita semukaka uye yogati zvinogona kuve zvakanaka kumeso. Izvo zvine vhitamini A pamwe neiyo zinc zinc. Vitamin A inodzivirira iyo cornea nepo zinc inobatsira kuunza iyo vhitamini kumeso kubva kuchiropa. Zinc inowanikwa mukati meziso, kunyanya iro retina uye choroid, inova iyo nyama yevascular iyo iri pasi peiyo retina. Ichi chakakosha chicherwa chinobatsira nehusiku kuona pamwe nekudzivirira kwemaziso. Dairi kubva kumombe dzakakangwa nehuswa inopa zvakanakira.

Dairy inogona kudyiwa mukati mezuva rako rese. Unogona kunwa girazi nekudya kana kunakirwa naro mukofi netii, kana sadza remangwanani. Yogati isarudzo ine hutano yekudya kwemangwanani kana seinonaka.

5. Makarotsi

Makarotsi anozivikanwa kuve akanaka kune hutano hwemaziso. Kufanana nemazai ezai, karoti ane vhitamini A uye zvakare beta carotene. Vitamin A uye beta carotene zvinobatsira pamusoro peziso uye zvinogona kubatsira kudzivirira hutachiona hwemaziso uye mamwe mamiriro eziso akakomba.

Karoti zviri nyore kudya paunenge uchienda. Julianne makarotsi akazara kana chengeta bhegi remacheche karoti rinobatsira kwemasikati kana manheru echikafu. Uzvikanda mumasadhi uye masobho ezvimwe zvinowedzerwa zvinovaka muviri, kana kuzvisanganisa uye kuwedzera kune muffin kana pancake batter.

6. Kale

Kale inozivikanwa sechikafu chepamusoro nevazhinji nekuti iine mavitamini akakosha, zvinovaka muviri, uye zvicherwa. Izvo zvakanyanya kunaka kune hutano hwemaziso. Kale ine antioxidants lutein uye zeaxanthin, inowanikwawo mumazai nezvimwe zvekudya. Izvi zvinovaka muviri zvinogona kubatsira kudzivirira mamiriro akasimba eziso senge zera-rakabatana macular kudzikira uye cataract. Lutein uye zeaxanthin hazvina kugadzirwa mumuviri, saka unofanirwa kuvapinza mukudya kwako. 100 gramu inoshumirwa kare, iyo ingangoita 1 ½ makapu, ine 11.4 mg ye lutein, uye zvinokurudzirwa kuti uwane 10 mg pazuva. Mimwe miriwo yakakwira mu lutein itsvuku mhiripiri nesipinashi.

Kale inogona kugadzirwa kuita tudonho twep. Kutanga wasuka mashizha, wozobvarura kuita zvidimbu zvidiki; uikandire mumafuta emuorivhi, uye ubike iyo maminetsi makumi maviri kana zvakadaro, kusvikira kare yawana crispy. Unogona kuvarongedza nemwenje wakasaswa wemunyu. Iwe unogona zvakare kusvira kare kune imwe divi dhishi kana kuishandira mune saradhi.

7. Maorange

Maorenji uye zvimwe zvibereko zvemucitrus zvine vhitamini C, inova kiyi yehutano hwemaziso. Vitamini, inowanikwa kunyanya mumichero mitsva nemiriwo, inobatsira kune tsinga dzeropa dzakanaka mumaziso ako. Iyo inogona kurwisa kukura kwecataract, uye mukubatana nemamwe mavitamini uye zvinovaka muviri, zera zvine chekuita nezera macular degeneration.

Kuti unakirwe nemaorenji, unogona kunwa jisi reorenji, wosvuura imwe sechikafu, kana kuwedzera kune saladhi yemichero.

Outlook

Kudya kwakanaka kunokosha kune hutano hwemaziso. Kuchengetedza chikafu chakazara muma antioxidants kunodzivirira kuvandudzwa kwemamiriro eziso akakomba uye kuona kuti maziso ako anoshanda zvakanyanya. Edza kudya zvakasiyana siyana zvizere, zvisina kugadzirwa zvekudya zuva nezuva. Ona chiremba wako kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinetseka nazvo nemaziso ako, sezvo kupindira kwekutanga kuchidzivirira mamiriro akakomba kubva mukukura

Matipi ehutano hwemaziso

Izvo zvakakosha kuti iwe utarisire maziso ako nguva nenguva kuchengetedza hutano hwemaziso. Kudya zvekudya zvine utano ziso handiyo chete nzira yekudzivirira maziso ako. Dzimwe nzira dzaungaite kuti maziso ako ave noutano anosanganisira:

• kushanyira chiremba weziso gore rega rega kana makore maviri
• kupfeka magirazi ezuva kana uri panze
• kudzivisa kusvuta
• kuchengetedza huremu hune hutano
• kupfeka ziso rekuchengetedza maziso paunenge uchiita zvemitambo, zvekuzvivaraidza nazvo, mabasa epamba, kana zviitiko zvine chekuita nebasa
• kutarisira shuga yeropa

Hutano hweziso: Q&A

Mubvunzo:

Ini parizvino ndinopfeka magirazi. Pane here zvikafu zvandinogona kudya kunatsiridza chiono changu zvekuti handichadi magirazi?

A:

Kugona kwekuona kwekuona kuburikidza nekudya kunobva pane zvinoonekwa nemamiriro ezvinhu eziso. Macular degeneration uye husiku hupofu mienzaniso yemamiriro ezvinhu anogona kuvandudzwa, kana kufambira mberi kunononoka, nekudya kwezvikafu zvakapfuma muvitamin A, antioxidants lutein, zeathanxin, uye omega-3 fatty acids. Pedyo-kuona uye kuona kure kure hazvingadzokere nekudya kwakanaka. Nekudaro, chikafu chine hutano chakapfuma mune zvinovaka muviri zvakanyorwa muchinyorwa chino zvinogona kubatsira kudzivirira maziso kubva pakurasikirwa kwekutanga kuona.