Upangiri Wathanzi Kwa Maso Ouma

Zamkati

• Masamba
• Zipatso
• Nsomba ndi nyama
• Mkaka
• Zakudya zamatumba
• Zosakaniza
• Zakumwa
• Tengera kwina

Kutsata chakudya chopatsa thanzi ndi gawo limodzi lofunikira pakuwonetsetsa kuti maso anu akukhalabe athanzi. Pali zakudya zambiri zomwe zingakuthandizeni kuti masomphenya anu akhale owongoka ndikukulepheretsani kukhala ndi mawonekedwe amaso ena. Ndipo ngati mukukhala ndi vuto ngati diso louma nthawi zonse, kudya zakudya zomwe zili ndi mavitamini ndi michere ingachepetse matenda anu.

Onani mndandanda wamagolosalewu wazakudya zopatsa thanzi komanso zopatsa thanzi - zonse zomwe zimakupindulitsani.

Masamba

Pali masamba osiyanasiyana omwe amapereka michere yofunikira kuti ipindulitse maso anu. Masamba ambiri amakhala ndi ma antioxidants otchedwa lutein ndi zeaxanthin, omwe amateteza maso anu ku kuwala kovulaza. Mwachitsanzo, masamba obiriwira, masamba a broccoli, ndi maburashi ndiwo magwero abwino a michere imeneyi.

Matumba ena amakhala ndi beta carotene, yomwe imasintha kukhala vitamini A mthupi ndikuthandizira masomphenya. Kaloti ndi mbatata ndi zitsanzo ziwiri za ndiwo zamasamba ndi michere imeneyi.

Zipatso

Zipatso zambiri zimakhala ndi ma antioxidants ndi mavitamini omwe amachepetsa kuwonongeka kwa maso anu ndikuteteza. Mwachitsanzo, ma blueberries amakhala ndi antioxidant yotchedwa anthocyanin yomwe imatha kuteteza maso komanso kusintha masomphenya.

Zipatso za zipatso monga malalanje, manyumwa, ndi mandimu zimakhala ndi vitamini C, antioxidant ina yomwe ingakuthandizeni kuti maso anu akhale athanzi.

Nsomba ndi nyama

Salmon, tuna, ndi sardine zili ndi omega-3 fatty acids, omwe awonetsedwa kuti amachepetsa kutupa. Salmon, sardines, ndi mackerel ndizonso zabwino za vitamini D, zomwe zimathandiza kupewa kufooka kwa macular, matenda amaso omwe angapangitse kuti musawonongeke.

Ponena za nyama, chiwindi chimakhala ndi vitamini A, ndipo ng'ombe yopanda mafuta, nyama ya nthiwatiwa, ndi nkhuku ndiwo magwero abwino a zinc. Zinc ndi mchere womwe umapezeka m'maso athanzi ndipo umateteza kuwonongeka.

Mkaka

Zakudya zambiri za mkaka zimakhala ndi mavitamini ndi michere yomwe ingakuthandizeni. Mkaka ndi yogurt zili ndi vitamini A ndi zinc. Mazira ali ndi lutein ndi zeaxanthin, ma antioxidants omwewo omwe amapezeka masamba obiriwira. Tchizi tina timakhala ndi vitamini A, monga tchizi wa ricotta.

Zakudya zamatumba

Nyemba monga nyemba za impso ndi lima zimakhala ndi zinc, ndipo flaxseed imakhala ndi omega-3 fatty acids. Kuphatikiza apo, nyongolosi ya tirigu ndi gwero la vitamini E, vitamini wina yemwe angathandize kupewa kuwonongeka kwa diso pakapita nthawi.

Zosakaniza

Pali zokhwasula-khwasula zingapo zomwe mungadye tsiku lonse zomwe zimakupindulitsani. Mwachitsanzo, mtedza wambiri umakhala ndi mavitamini ndi ma antioxidants. Walnuts ndi gwero la omega-3 fatty acids, ndipo zipatso za amondi ndi mpendadzuwa zimakhala ndi vitamini E.

Zakumwa

Tiyi wobiriwira amakhala ndi ma antioxidants opindulitsa omwe amatchedwa makatekini, omwe amakhalanso ndi zotsutsana ndi zotupa. Komanso, nthawi zonse kumakhala kofunika kukhala ndi madzi tsiku lanu lonse.

Tengera kwina

Kaya mumakhala ndi vuto ngati diso lowuma kapena mukungoyesetsa kuti maso anu akhale athanzi, ndikofunikira kuwonjezera zakudya zopatsa thanzi pazakudya zanu zomwe zili ndi mavitamini ndi michere. Zakudya izi sizingangolepheretsa kuwonongeka kwa maso anu, komanso zingachepetse zizindikiro zanu. Ngati diso lanu louma limakhudza kwambiri moyo wanu watsiku ndi tsiku, lankhulani ndi dokotala za zomwe mungachite.