Kodi kaloti ndi abwino m'maso mwanu?

Zamkati

• Kaloti ndi thanzi la maso
• Ma antioxidants omwe amapindulitsa thanzi la diso
• Zopindulitsa zina za kaloti
• Njira zina zolimbikitsira thanzi lanu la diso
• Mfundo yofunika

Kaloti ndizotchuka padziko lonse lapansi.

Amanenedwa kawirikawiri kuti maso anu akhale athanzi ndikusintha masomphenya ausiku.

Komabe, mwina mungadzifunse za gwero la lingaliroli komanso ngati limathandizidwa ndi sayansi.

Nkhaniyi ikukuuzani ngati kaloti amapindula ndi maso anu komanso amapereka malangizo ena kuti mukhale ndi thanzi labwino.

Kaloti ndi thanzi la maso

Kuyambira kale anthu amakhulupirira kuti kudya kaloti kumalimbikitsa thanzi la maso ndikuthandizira kuti muwone bwino, makamaka usiku.

Ngakhale izi ndi zoona, kuyanjana pakati pa kaloti ndi kupenya kumachokera ku nthano.

Pankhondo yachiwiri yapadziko lonse, oyendetsa ndege aku Britain Royal Air Force adayamba kugwiritsa ntchito radar kulimbana ndi kuwombera ndege za adani. Pofuna kusunga ukadaulo watsopanowu chinsinsi, kuwunika kwa oyendetsa ndege - makamaka usiku - akuti adadya kaloti.

Izi zidapangitsa kuti pakhale kampeni yakanthawi yayitali yolimbikitsa kaloti kuti athe kuwona bwino. Kulumikizana pakati pa kudya kaloti ndi masomphenya abwino usiku kumakhalabe lero.

Komabe, ngakhale sizinali chakudya chamaso chamatsenga chomwe adagulitsidwa kuti akhale munkhondo yachiwiri yapadziko lonse, kaloti ali ndi zinthu zina zomwe zimakupangirani zabwino.

Ma antioxidants omwe amapindulitsa thanzi la diso

Kaloti ndi gwero lolemera la beta carotene ndi lutein, omwe ndi ma antioxidants omwe angathandize kupewa kuwonongeka kwa diso komwe kumayambitsidwa ndi zopitilira muyeso zaulere.

Ma radicals aulere ndi mankhwala omwe amatha kubweretsa kuwonongeka kwa ma cell, ukalamba, ndi matenda osachiritsika, kuphatikiza matenda amaso, kuchuluka kwawo kukachuluka kwambiri ().

Beta carotene imapatsa mitundu yambiri yofiira, yalanje, ndi yachikaso utoto. Kaloti wa lalanje amakhala ndi beta carotene, yomwe thupi lanu limasandulika kukhala vitamini A. Kuperewera kwa vitamini A kumatha kubweretsa khungu usiku, komwe nthawi zambiri kumasinthidwa ndikuwonjezera (,).

Vitamini A amafunika kupanga rhodopsin, womwe ndi wofiirira, wofiirira, utoto wosawoneka bwino m'maselo anu omwe amakuthandizani kuwona usiku ().

Thupi lanu limatenga komanso limagwiritsa ntchito beta carotene moyenera mukamadya kaloti wophika m'malo mwa zosaphika. Kuphatikiza apo, vitamini A ndi zoyambira zake ndizosungunuka mafuta, chifukwa chake kudya kaloti wokhala ndi mafuta kumathandizira kuyamwa (,,).

Kaloti wachikasu amakhala ndi lutein kwambiri, yomwe ingathandize kupewa kufooka kwa ma macular (AMD), komwe mawonedwe anu amasokonekera kapena kutayika pang'onopang'ono.

Zakudya zolemera mu lutein zitha kukhala zoteteza ku AMD (,,,).

Kaloti ndi magwero abwino a lutein ndi beta carotene, omwe ndi ma antioxidants omwe amapindulitsa thanzi la maso komanso amateteza ku matenda opatsirana okhudzana ndi ukalamba. Thupi lanu limasintha beta carotene kukhala vitamini A, michere yomwe imakuthandizani kuwona mumdima.

Zopindulitsa zina za kaloti

Kaloti amathandiza maso abwino, koma pali zifukwa zambiri zowadyera. Kafukufuku ambiri amayang'ana zomwe zili mu carotenoids, kuphatikiza lutein, lycopene, ndi beta carotene.

Ubwino wina wathanzi wa kaloti ndi monga:

• Thandizani thanzi labwino. Kaloti ali ndi ulusi wambiri, womwe umathandiza kupewa kudzimbidwa. Karoti imodzi imakhala ndi magalamu awiri a fiber, kapena 8% yamtengo watsiku ndi tsiku (DV). Kudya kaloti kumathandizanso m'matumbo anu mabakiteriya (,,).
• Zitha kuchepetsa chiopsezo cha khansa. Zakudya zopatsa mphamvu monga kaloti zitha kuteteza ku khansa yam'matumbo polimbikitsa kugaya chakudya nthawi zonse. Kuphatikiza apo, ma antioxidants ena mu kaloti awonetsedwa kuti ali ndi zotsatira za anticancer (,,,).
• Khazikitsani shuga wamagazi. Kaloti ali ndi index ya glycemic index (GI), kutanthauza kuti samayambitsa kutsetsereka kwakukulu mumwazi wamagazi mukamadya. Zomwe zili ndi fiber zimathandiziranso kukhazikika kwa magazi m'magazi (,).
• Zabwino mtima wanu. Kaloti wofiira ndi lalanje amakhala ndi lycopene yambiri, yoteteza mtima antioxidant. Kaloti amathanso kuchepetsa chiwopsezo cha matenda amtima, monga kuthamanga kwa magazi komanso kuchuluka kwama cholesterol (,,,).
• Tetezani khungu lanu. Ngakhale sagwira ntchito ngati zoteteza ku dzuwa, beta carotene ndi ma lycopene antioxidants amatha kuteteza khungu lanu ku kuwonongeka kwa dzuwa ().
• Tithandizire kuchepa thupi. Kaloti ali ndi ma calories ochepa komanso amakhala ndi michere yambiri. Kudya izi kumawonjezera kukhutira, komwe kumalepheretsa kudya kwambiri ndikuthandizira kuchepa thupi ().

Kupatula pazothandizira paumoyo wamaso, pali zifukwa zambiri zodyera kaloti. Amatha kupindulitsa dongosolo lanu lokugaya chakudya, komanso mtima, khungu, komanso thanzi.

Njira zina zolimbikitsira thanzi lanu la diso

Kudya kaloti si njira yokhayo yopezera maso ndi thanzi. Njira zina zokuthandizani kukhala ndi thanzi labwino ndi:

• Gwiritsani ntchito kuteteza dzuwa. Sankhani magalasi oteteza maso anu ku 99-100% ya cheza cha UVA ndi UVB. Kuwonongeka kwa dzuwa kumatha kubweretsa khungu, kuwonongeka kwa ma macular, ndi pterygium (kukula kwa minofu yoyera m'maso mwa azungu anu) ().
• Lembetsani nthawi yotchinga ndi kuwala kwa buluu. Kuwonjezeka kwapawailesi yakanema, foni, kapena nthawi yamakompyuta kumatha kuyambitsa mavuto m'maso. Usiku, zimitsani zowunikira kapena kuyatsa fyuluta yoyatsa usiku pafoni yanu, chifukwa kuwala kwa buluu kumatha kuwononga matendawo ().
• Chitani masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi nthawi zonse ndikwabwino m'maso mwanu. Kulephera kuchita masewera olimbitsa thupi kumawonjezera chiopsezo cha mtundu wachiwiri wa matenda ashuga komanso matenda a shuga, zomwe zitha kusokoneza masomphenya anu ().
• Osasuta. Utsi wa fodya umalumikizidwa ndi kutayika kwamaso, khungu, komanso kuwonongeka kwa khungu. Kusuta kumathandizanso kuti mukhale ndi diso lowuma (,,,).
• Yesetsani kudya zakudya zopatsa thanzi. Mafuta a EPA ndi DHA omega-3 (mwachitsanzo, nsomba zamafuta, fulakesi), vitamini C (mwachitsanzo, zipatso za malalanje, broccoli), vitamini E (mwachitsanzo, mabotolo a mtedza), ndi zinc (mwachitsanzo, nyama, oyster, ndi nthanga) ndi ndibwino kwa maso anu (,,,).
• Idyani masamba obiriwira obiriwira. Kale, sipinachi, ndi masamba a collard ali okwera kwambiri mu carotenoids lutein ndi zeaxanthin, omwe amathandizira thanzi la maso ().
• Pezani mayeso amaso pafupipafupi. Njira yabwino yodziwira momwe maso anu akuchitira ndikuwayesa pafupipafupi ndi katswiri wazosamalira maso. Kuwona dokotala wamagetsi kapena wamaso ndi njira yabwino yodzitetezera kulowa.

Kudya chakudya chopatsa thanzi, kuchita masewera olimbitsa thupi, kuchepetsa nthawi yophimba, osasuta, kuvala magalasi, ndikuwonetsetsanso masomphenya anu nthawi zonse ndi dokotala wamaso ndizofunikira kuti mukhale ndi thanzi labwino.

Mfundo yofunika

Lingaliro loti kaloti amalimbikitsa maso athanzi ndi masomphenya abwino amachokera ku nthano - koma sizikutanthauza kuti sizowona.

Amakhala okwera kwambiri mu ma antioxidants lutein ndi beta carotene, omwe awonetsedwa kuti amateteza maso anu.

Kaloti amathanso kukupatsani chimbudzi, mtima, khungu, komanso thanzi.

Ngati mukufuna kuti maso anu akhale athanzi, muyeneranso kukhazikitsa zizolowezi zina zoteteza, masomphenya monga kuchita masewera olimbitsa thupi, kuvala magalasi, kuchepetsa nthawi yophimba, kudya zakudya zopatsa thanzi, komanso kusasuta.