Zakudya zabwino kwambiri za 7 za Maso Aumoyo

Zamkati

• 1. Nsomba
• 2. Mazira
• 3. Maamondi
• 4. Mkaka
• 5. Kaloti
• 6. Kale
• 7. Malalanje
• Chiwonetsero
• Malangizo a thanzi la diso
• Thanzi lamaso: Q&A
• Funso:
• Yankho:

Chidule

Kukhala ndi chakudya chopatsa thanzi, ndikofunikira kuti maso anu akhale athanzi, ndipo kungathandize kuchepetsa chiopsezo chokhala ndi maso. Mavuto akulu amaso amatha kupewa ngati muphatikiza zakudya zomwe zili ndi mavitamini, michere, ndi michere, yotchedwa antioxidants. Mikhalidwe yamaso yomwe mutha kupewa ndi zakudya zopatsa thanzi ndi monga:

• ng'ala, zomwe zimayambitsa mitambo
• kuchepa kwa macular, komwe kumatha kuchepetsa kuwona kwanu
• khungu
• maso owuma
• kusawona bwino usiku

Ma antioxidants amapewa ma oxidants omwe angakhudze thanzi lanu m'njira zoyipa.

Maso anu amafunikira mitundu yambiri yama antioxidants kuti akhale athanzi. Izi zikuphatikiza:

• lutein
• zeaxanthin
• mavitamini A, C, E
• beta-carotene
• omega-3 mafuta acids
• nthaka

Chakudya chamagulu chimapangidwa bwino ndi mitundu yambiri ya mapuloteni, mkaka, zipatso, ndi ndiwo zamasamba. Yesetsani kudya utawaleza masana anu, kuphatikiza mitundu yambiri yazakudya mumitundu yosiyanasiyana. Muyenera kuchepetsa kudya zakudya zopanda thanzi zomwe zimakonzedwa, zili ndi mafuta okhathamira, kapena shuga wambiri.

Nazi zakudya zisanu ndi ziwiri zabwino kwambiri m'maso mwanu. Ambiri amapezeka chaka chonse komanso pamtengo wokwanira. Mutha kusangalala nawo pawokha kapena mumaphikidwe ovuta kwambiri.

1. Nsomba

Nsomba, makamaka nsomba, imatha kukhala chakudya chambiri chodya thanzi la diso. Salmon ndi nsomba zina zimakhala ndi omega-3 fatty acids. Awa ndi mafuta "athanzi". Omega-3 fatty acids amatha kuthandizira kukulitsa zowoneka bwino komanso thanzi la diso kumbuyo kwa diso. Angathandizenso kupewa maso owuma.

Ganizirani zophatikizira nsomba mu chakudya chanu masiku angapo pa sabata. Mukamagula nsomba, sankhani mtundu wakutchire m'malo mwa nsomba zokwezedwa m'munda. Izi ndichifukwa choti nsomba zomwe zimakwezedwa m'munda zimakhala ndi omega-3s ochepera kuposa nsomba zakutchire.

Salmon, ndi nsomba zambiri, zimatha kupukutidwa kapena kuphimbidwa. Yesani kuzimitsa ndi zitsamba zatsopano, mandimu, ndi mchere ndi tsabola pa chakudya chosavuta komanso chokoma.

2. Mazira

Mazira ndi chakudya chabwino kudya thanzi la diso. Ma yolks amakhala ndi vitamini A, lutein, zeaxanthin, ndi zinc, zomwe zonse ndizofunikira pa thanzi la diso. Vitamini A amateteza ku cornea. The cornea ndipamwamba pa diso. Lutein ndi zeaxanthin okhala ndi vuto la maso ngati kuchepa kwa khungu ndi khungu. Nthaka imathandizira kukhala ndi thanzi la diso. Diso ndilo kumbuyo kwa diso. Nthaka imathandizanso maso kuwona usiku.

Mazira amakhala osunthika kwambiri ndipo amatha kugwira ntchito kadzutsa, nkhomaliro, ndi chakudya chamadzulo. Njira yosavuta yosangalalira ndi mazira ndikutentha. Yesani iwo mu saladi ndi masangweji. Muthanso kudya dzira lophika zolimba kuti mudye.

3. Maamondi

Maamondi, monga mtedza ndi mbewu zina, amakhala athanzi la diso. Maamondi amakhala ndi vitamini E. Mavitaminiwa amateteza ma molekyulu osakhazikika omwe amayang'ana minofu yathanzi. Kugwiritsa ntchito vitamini E pafupipafupi kumatha kuthandiza kupewa kuchepa kwa khungu komanso matenda amaso. Muyenera kukhala ndi pafupifupi mayunitsi 22 apadziko lonse lapansi (IU), kapena 15 mg wa vitamini E patsiku. Amondi amodzi amatenga mtedza 23, kapena ¼ ​​chikho, ndipo ali ndi 11 IU. Mtedza wina ndi mbewu zomwe zili ndi vitamini E zimaphatikizapo mbewu za mpendadzuwa, mtedza, ndi mtedza.

Mutha kusangalala ndi maamondi ngati chotupitsa nthawi iliyonse. Zimakhalanso zokoma mu phala lanu la kadzutsa, yogurt, kapena saladi. Ingokumbukirani kuti muyang'ane kukula kwake. Maamondi ali ndi ma calories ambiri, choncho yesetsani kuchepetsa kudya kwanu kamodzi kapena kawiri patsiku.

4. Mkaka

Zogulitsa mkaka monga mkaka ndi yogurt zitha kukhala zabwino m'maso. Amakhala ndi vitamini A komanso mchere wa zinc. Vitamini A amateteza cornea pomwe zinc imathandizira kubweretsa mavitamini m'maso kuchokera pachiwindi. Zinc imapezeka m'maso monse, makamaka diso ndi choroid, yomwe ndi minyewa yomwe ili pansi pa diso. Mchere wofunikira uwu umathandiza ndikuwona masana komanso kupewa nthenda. Mkaka wochokera ku ng'ombe zodyetsedwa ndi udzu umapindulitsa kwambiri.

Mkaka ukhoza kudyedwa tsiku lanu lonse. Mutha kumwa galasi ndi chakudya kapena kusangalala nawo mu khofi ndi tiyi, kapena chimanga cham'mawa. Yogurt ndi njira yabwino pachakudya cham'mawa kapena chotupitsa.

5. Kaloti

Kaloti amadziwika kuti ndi abwino kwa thanzi la diso. Mofanana ndi mazira a dzira, kaloti ali ndi vitamini A komanso beta carotene. Vitamini A ndi beta carotene zimathandizira panso ndipo zimathandizanso kupewa matenda amaso ndi zovuta zina zamaso.

Kaloti ndiosavuta kudya panjira. Kaloti wathunthu wa Julianne kapena sungani thumba la kaloti wakhanda pafupi ndi chakudya chamadzulo kapena chamadzulo. Awaponye mu saladi ndi msuzi kuti awonjezere zakudya zowonjezera, kapena awatseni ndi kuwawonjezera ku batter ya muffin kapena pancake.

6. Kale

Kale imadziwika kuti ndi chakudya chambiri chifukwa ambiri ali ndi mavitamini, michere komanso michere. Ndizabwino kwambiri kwa thanzi la diso. Kale ili ndi antioxidants lutein ndi zeaxanthin, yomwe imapezekanso m'mazira ndi zakudya zina. Zakudyazi zimatha kuthandizira kupewa zovuta zamaso monga kuchepa kwa khungu ndi khungu. Lutein ndi zeaxanthin sizinapangidwe m'thupi, chifukwa chake muyenera kuziphatikiza pazakudya zanu. Gramu 100 yotumikira kale, yomwe ili pafupi makapu 1,, imakhala ndi 11.4 mg wa lutein, ndipo ndikulimbikitsidwa kuti mupeze 10 mg patsiku. Zomera zina zokhala ndi lutein ndi tsabola wofiira ndi sipinachi.

Kale itha kupangika tchipisi tokha. Poyamba sambani masambawo, kenako muang'ambe; uuponye mu maolivi, ndi kuphika mphindi 20 kapena apo, mpaka kalekale litayamba kulira. Mutha kuwathira mchere wowaza mchere. Muthanso kusaka kale ngati mbale kapena kuyika saladi.

7. Malalanje

Malalanje ndi zipatso zina za zipatso zimakhala ndi vitamini C, yomwe ndi yofunika kwambiri pa thanzi la maso. Vitamini, yemwe amapezeka makamaka zipatso ndi ndiwo zamasamba zatsopano, amathandizira mitsempha yathanzi m'maso mwanu. Itha kulimbana ndi kukula kwa ng'ala, komanso kuphatikiza mavitamini ena ndi michere, kusokonekera kwa macular.

Kuti musangalale ndi malalanje, mutha kumwa madzi a lalanje, kusenda imodzi ngati chotupitsa, kapena kuwonjezeranso ku saladi wazipatso.

Chiwonetsero

Chakudya chopatsa thanzi ndichofunikira paumoyo wamaso. Kudyetsa zakudya zopatsa mphamvu ma antioxidants kumathandiza kuti pakhale zovuta zamaso ndikuwonetsetsa kuti maso anu akugwira bwino ntchito. Yesetsani kudya zakudya zosiyanasiyana, zosasinthidwa tsiku ndi tsiku. Onani dokotala wanu ngati mukukumana ndi mavuto ndi maso anu, chifukwa kuchitapo kanthu msanga kungalepheretse zovuta zoopsa kuti zisayambike.

Malangizo a thanzi la diso

Ndikofunika kuti muzisamalira maso anu nthawi zonse kuti mukhale ndi thanzi labwino. Kudya zakudya zopatsa thanzi si njira yokhayo yotetezera maso anu. Njira zina zomwe zingakuthandizeni kuti maso anu akhale athanzi ndi awa:

• kukaonana ndi dokotala wamaso chaka chilichonse mpaka zaka ziwiri
• kuvala magalasi apanyanja panja
• kupewa kusuta
• kukhala wathanzi labwino
• kuvala zida zodzitetezera mukamachita masewera, zosangalatsa, ntchito zapakhomo, kapena zochitika zokhudzana ndi ntchito
• kusamalira shuga wamagazi

Thanzi lamaso: Q&A

Funso:

Panopa ndimavala magalasi. Kodi pali zakudya zomwe ndingadye kuti ndithandizire kuwona kuti ndisafunenso magalasi?

Wosadziwika wodwala

Yankho:

Kuwonjezeka kwa masomphenya kudzera pakudya kumadalira chomwe chimayambitsa vuto la diso. Kuperewera kwa khungu ndi khungu usiku ndi zitsanzo za zinthu zomwe zingakonzedwe bwino, kapena kupitako kwachepa, ndikudya zakudya zokhala ndi vitamini A, antioxidants lutein, zeathanxin, ndi omega-3 fatty acids. Kuyandikira pafupi ndi kuwona patali sikungasinthidwe ndi chakudya chopatsa thanzi. Komabe, chakudya chopatsa thanzi chokhala ndi michere yomwe yatchulidwa m'nkhaniyi chitha kuteteza maso anu kuti asawonongeke msanga.

Mayankho a Natalie Butler, RD, LDA akuyimira malingaliro a akatswiri athu azachipatala. Zonse zomwe zili ndizachidziwikire ndipo siziyenera kuonedwa ngati upangiri wa zamankhwala.