Zakudya 8 Zomwe Zidzakuthandizani Kukhala Ndi Thanzi Labwino

Zamkati

• Chidule cha Matenda Omwe Amayambira
• 1. Vitamini A
• 2-3. Lutein ndi Zeaxanthin
• 4. Omega-3 Fatty Acids
• 5. Gamma-Linolenic Acid
• 6. Vitamini C
• 7. Vitamini E
• 8. nthaka
• Mfundo Yofunika Kwambiri

Kuwona kwanu mwina ndikofunikira kwambiri mwamalingaliro anu asanu.

Thanzi la diso limayendera limodzi ndi thanzi labwino, koma michere ingapo ndiyofunika kwambiri m'maso mwanu.

Zakudyazi zimathandizira kuyang'anira magwiridwe antchito amaso, kuteteza maso anu ku kuwala kovulaza, ndikuchepetsa kukula kwa matenda obwera chifukwa chaukalamba.

Nazi zakudya 8 zomwe zimapindulitsa maso anu.

Chidule cha Matenda Omwe Amayambira

Chiwopsezo chokhala ndi matenda amaso chimakula mukamakula. Matenda ofala kwambiri m'maso ndi awa:

• Kupunduka. Mkhalidwe womwe maso anu amakhala mitambo. Matenda okhudzana ndi ukalamba ndi omwe amachititsa kuti anthu asamawone bwino komanso khungu padziko lonse lapansi.
• Matenda a shuga. Ophatikizana ndi matenda ashuga komanso omwe amachititsa kuti anthu asamawone bwino komanso khungu, retinopathy imayamba pomwe shuga wambiri wamagazi akuwononga mitsempha ya m'diso lanu.
• Matenda owuma a diso. Matenda omwe alibe madzi okwanira misozi, omwe amachititsa kuti maso anu awume ndipo zimabweretsa zovuta komanso zovuta zowoneka.
• Glaucoma. Gulu la matenda omwe amadziwika ndi kuchepa kwa mitsempha yanu yamawonedwe, yomwe imasunthira zowonera kuchokera m'maso kupita kuubongo. Glaucoma ingayambitse kusawona bwino kapena khungu.
• Kukula kwa macular. Macula ndiye gawo lalikulu la diso lanu. Matenda okhudzana ndi ukalamba (AMD) ndi chimodzi mwazomwe zimayambitsa khungu m'mayiko otukuka.

Ngakhale kuti chiopsezo chanu chokhala ndi izi chimadalira pamtundu wina wamtundu wanu, zakudya zanu zitha kuthandizanso.

Zinthu zomwe zimafala kwambiri m'maso ndi monga ng'ala, kuchepa kwa ma macular, glaucoma, komanso matenda a shuga. Chiwopsezo chokhala ndi matendawa chimadalira msinkhu wanu, chibadwa chanu, matenda osachiritsika, komanso moyo wanu.

1. Vitamini A

Kulephera kwa Vitamini A ndi chimodzi mwazinthu zomwe zimayambitsa khungu kwambiri padziko lapansi ().

Vitamini iyi ndiyofunikira kuti musunge ma cell anu openyerera, omwe amadziwika kuti photoreceptors.

Ngati simudya vitamini A wokwanira, mutha kukhala ndi khungu usiku, maso owuma, kapena zovuta zina, kutengera kukula kwa kusowa kwanu ().

Vitamini A amapezeka kokha muzakudya zopangidwa ndi nyama.Chakudya cholemera kwambiri chimaphatikizapo chiwindi, mazira a dzira, ndi zinthu zamkaka.

Komabe, mutha kupezanso vitamini A kuchokera kuzomera zopangira antioxidant yotchedwa provitamin A carotenoids, yomwe imapezeka mumitengo yambiri ndi zipatso.

Provitamin A carotenoids imapereka pafupifupi 30% ya mavitamini A a anthu, pafupifupi. Chothandiza kwambiri pa izo ndi beta-carotene, yomwe imapezeka kwambiri mu kale, sipinachi, ndi kaloti ().

Kulephera kwa Vitamini A kumatha kubweretsa khungu usiku ndi maso owuma. Vitamini A imangopezeka mu zakudya zopangidwa ndi nyama, koma thupi lanu limatha kusintha mitundu ina yazomera kukhala vitamini A.

2-3. Lutein ndi Zeaxanthin

Lutein ndi zeaxanthin ndi ma carotenoid antioxidants achikaso otchedwa macular pigments.

Zakhazikika mu macula, gawo lapakati pa diso lanu, lomwe ndi maselo osazindikira kuwala pakhoma lakumbuyo kwa diso lanu.

Lutein ndi zeaxanthin amagwira ntchito yoteteza dzuwa. Amaganiziridwa kuti amatenga gawo lalikulu poteteza maso anu ku kuwala koopsa kwa buluu ().

Kafukufuku wowongoleredwa akuwonetsa kuti kudya kwa lutein ndi zeaxanthin ndikofanana ndi magawo awo mu diso lanu ().

Kafukufuku wina wazaka zapakati komanso achikulire adazindikira kuti kumwa 6 mg ya lutein ndi / kapena zeaxanthin patsiku kumachepetsa chiopsezo cha AMD.

Ofufuzawo apezanso kuti omwe amadya kwambiri lutein ndi zeaxanthin anali ndi chiwopsezo chotsika cha 43% cha kuchepa kwa macular, poyerekeza ndi omwe amadya kwambiri ().

Komabe, umboniwo sugwirizana kwathunthu. Kufufuza meta kamodzi kwamaphunziro asanu ndi limodzi owonera kukuwonetsa kuti lutein ndi zeaxanthin zimangoteteza ku AMD - osati magawo ake oyambilira ().

Lutein ndi zeaxanthin nthawi zambiri zimachitika limodzi mu zakudya. Sipinachi, swiss chard, kale, parsley, pistachios, ndi nandolo wobiriwira ndi zina mwazinthu zabwino kwambiri ().

Komanso, mazira a dzira, chimanga chotsekemera, ndi mphesa zofiira zitha kukhalanso ndi lutein ndi zeaxanthin ().

M'malo mwake, mazira a dzira amawerengedwa kuti ndi imodzi mwazinthu zabwino kwambiri chifukwa cha mafuta ambiri. Ma carotenoids amatengeka bwino mukamadya ndi mafuta, choncho ndibwino kuwonjezera peyala kapena mafuta athanzi ku saladi wanu wamasamba (,,).

Kudya kwambiri lutein ndi zeaxanthin kumachepetsa chiopsezo cha matenda amaso, monga kuchepa kwa macular ndi ng'ala.

4. Omega-3 Fatty Acids

Mafuta amtundu wa omega-3 fatty acids EPA ndi DHA ndi ofunikira paumoyo wamaso.

DHA imapezeka kwambiri mu diso lanu, momwe ingathandizire kukhalabe ndi diso. Ndikofunikanso pakukula kwaubongo ndi maso akadali akhanda. Chifukwa chake, kuchepa kwa DHA kumatha kusokoneza masomphenya, makamaka kwa ana (,,,).

Umboni umawonetsanso kuti kumwa omega-3 zowonjezera kumatha kupindulitsa iwo omwe ali ndi matenda amaso owuma (,,,).

Kafukufuku wina mwa anthu omwe ali ndi maso owuma adawonetsa kuti kumwa EPA ndi DHA kumawonjezera tsiku lililonse kwa miyezi itatu kumachepetsa kwambiri mawonekedwe amaso owuma powonjezera mapangidwe amadzimadzi amisozi ().

Omega-3 fatty acids amathanso kuthandizira kupewa matenda ena amaso. Kafukufuku wina wazaka zapakati komanso achikulire omwe ali ndi matenda ashuga apeza kuti kumwa osachepera 500 mg wa omega-3s unyolo wautali tsiku lililonse kumachepetsa chiopsezo cha matenda a shuga (retinopathy).

Mosiyana ndi izi, omega-3 fatty acids si mankhwala othandiza a AMD (22).

Chakudya chabwino kwambiri cha EPA ndi DHA ndi nsomba zamafuta. Kuphatikiza apo, omega-3 zowonjezera zowonjezera zochokera ku nsomba kapena microalgae zimapezeka kwambiri.

Kupeza mafuta okwanira omega-3 chain acids EPA ndi DHA kuchokera ku nsomba zamafuta kapena zowonjezera kumachepetsa chiopsezo chanu cha matenda amaso angapo - makamaka maso owuma.

5. Gamma-Linolenic Acid

Gamma-linolenic acid (GLA) ndi omega-6 fatty acid omwe amapezeka pang'ono pang'ono pazakudya zamakono.

Mosiyana ndi omega-6 fatty acids, GLA ikuwoneka kuti ili ndi zotsutsana ndi zotupa (,).

Olemera kwambiri a GLA ndi mafuta oyambira madzulo ndi mafuta a nyenyezi.

Umboni wina ukusonyeza kuti kutenga mafuta oyambira madzulo kumachepetsa zizindikilo za matenda owuma m'maso.

Kafukufuku wina wopangidwa mosasamala adapatsa azimayi omwe ali ndi maso owuma tsiku lililonse mafuta a Primrose mafuta ndi 300 mg ya GLA. Kafukufukuyu adawonetsa kuti zizindikilo zawo zidakula patadutsa miyezi 6 ().

GLA, yomwe imapezeka nthawi yayitali mafuta oyambira, amatha kuchepetsa zizindikilo za matenda owuma m'maso.

6. Vitamini C

Maso anu amafunika ma antioxidants ambiri - kuposa ziwalo zina zambiri.

Vitamini C wa antioxidant amawoneka kuti ndi wofunikira kwambiri, ngakhale maphunziro owongoleredwa pokhudzana ndi thanzi la diso akusowa.

Vitamini C wambiri amakhala wokwera kwambiri ndikosangalatsa m'madzi kuposa madzi amthupi aliwonse. Zosangalatsa zamadzimadzi ndimadzi omwe amadzaza mbali yakumaso kwa diso lanu.

Mavitamini a vitamini C mu kuseka kwamadzimadzi amafanana molingana ndi momwe amadyera. Mwanjira ina, mutha kukulitsa chidwi chake potenga zowonjezera kapena kudya zakudya zokhala ndi vitamini C (,).

Kafukufuku wowonetsa akuwonetsa kuti anthu omwe ali ndi cataract amakonda kukhala ochepa antioxidant. Amanenanso kuti anthu omwe amatenga zowonjezera mavitamini C sangakhale ndi cataract (,).

Ngakhale kuti vitamini C ikuwoneka kuti ikuteteza m'maso mwanu, sizikudziwika ngati zowonjezera zowonjezera zimapindulitsanso omwe alibe.

Mavitamini C ochuluka amapezeka zipatso ndi ndiwo zamasamba zambiri, kuphatikiza tsabola belu, zipatso za citrus, magwafa, kale, ndi broccoli (30).

Vitamini C ndiyofunikira kuti thanzi lanu likhale ndi thanzi labwino, ndipo kupeza mankhwala okwanira a antioxidant kungateteze ku mathithi.

7. Vitamini E

Vitamini E ndi gulu lamafuta osungunuka omwe amateteza mafuta ku asidi ku makutidwe ndi okosijeni owopsa.

Popeza diso lanu limakhala ndi mafuta ochulukirapo, kudya mavitamini E kofunikira ndikofunikira kuti mukhale ndi thanzi labwino ().

Ngakhale kusowa kwakukulu kwa vitamini E kumatha kubweretsa kufooka kwa khungu m'maso ndi khungu, sizikudziwika ngati zowonjezera zimapindulitsanso ngati mukupeza zokwanira kuchokera pazakudya zanu (,).

Kafukufuku wina akuwonetsa kuti kumwa mopitilira 7 mg wa vitamini E tsiku lililonse kumachepetsa chiopsezo cha matenda obwera chifukwa cha ukalamba ndi 6% ().

Mosiyana ndi izi, kafukufuku wowongoleredwa mwachisawawa akuwonetsa kuti mavitamini E othandizira samachedwetsa kapena kulepheretsa kupitilira kwa mathithi [34].

Zakudya zabwino kwambiri za vitamini E zimaphatikizapo maamondi, nthangala za mpendadzuwa, ndi mafuta a masamba ngati mafuta a fulakesi (35).

Kulephera kwa Vitamini E kumatha kubweretsa kuwonongeka kwamaso ndi khungu. Kwa iwo omwe alibe vuto, zowonjezera mwina sizingakupatseni phindu lina.

8. nthaka

Maso anu ali ndi nthaka yambiri ().

Zinc ndi gawo la michere yambiri, kuphatikiza superoxide dismutase, yomwe imagwira ntchito ngati antioxidant.

Zikuwonekeranso kuti zikukhudzidwa pakupanga utoto wowoneka bwino mu diso lanu. Pachifukwa ichi, kuchepa kwa zinc kumatha kubweretsa khungu usiku ().

Pakafukufuku wina, achikulire omwe ali ndi vuto lakuthwa koyambirira kwa macular adapatsidwa zowonjezera ma zinc. Kuwonongeka kwawo kwa macular kudachepa, ndipo adakhalabe owoneka bwino kuposa omwe adalandira malowa ().

Komabe, maphunziro owonjezera amafunikira asanapeze mfundo zomveka bwino.

Zakudya zachilengedwe za zinc zimaphatikizapo oyster, nyama, nthanga, ndi mtedza (39).

Nthaka imagwira gawo lofunikira pantchito yamaso. Kafukufuku wina akuwonetsa kuti zowonjezeretsa zimachepetsa kukula kwa kuchepa kwa macular kwa okalamba.

Mfundo Yofunika Kwambiri

Zizolowezi za moyo wathanzi, monga kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi pafupipafupi, zitha kuthandiza kupewa matenda ambiri osachiritsika - kuphatikiza maso.

Kupeza michere yokwanira yomwe yatchulidwa pamwambapa kungathandize kuchepetsa ngozi. Mavitamini ena amathanso kuthandizira kukhala ndi thanzi lamaso.

Komabe, musanyalanyaze thupi lanu lonse. Zakudya zomwe zimapangitsa kuti thupi lanu likhale ndi thanzi labwino zimathandizanso kuti maso anu akhale athanzi.