Zinthu Zoyenera Kuchita Paumoyo Wamaso - Zakudya Zabwino Kwa Maso

Kukhala wokhoza kuona dziko ndi dalitso lalikulu. Maso ndi chiwalo chathu chofunikira kwambiri chomwe chimatilola kumva popanda kukhudza. N’chifukwa chake tiyenera kuwateteza mosamala. Zoonadi, zaka zathu, majini komanso kutanganidwa kwambiri ndi zipangizo zamagetsi zimakhudza maso athu pakapita nthawi. Choncho, zakudya ndi zofunika. Zakudya zopatsa thanzi m'maso zimathandiza kuti maso azigwira ntchito bwino, amateteza maso ku kuwala kovulaza komanso amachepetsa kukula kwa matenda obwera chifukwa cha ukalamba. 

Kodi matenda a maso ndi chiyani?

Kuopsa kwa matenda a maso kumawonjezeka pamene mukukula. Matenda a maso omwe amapezeka kwambiri ndi awa:

• Cataract: Ndi vuto lomwe limapangitsa kuti diso likhale lamtambo. Matenda a ng'ala okhudzana ndi zaka ndi omwe amachititsa kuti anthu asaone bwino komanso akhungu padziko lonse lapansi.

• Matenda a shuga a retinopathy: + Matendawa, omwe matenda a shuga amachititsa kuti munthu asaone bwino komanso achite khungu, amachitika pamene shuga wambiri wamagazi amawononga mitsempha ya m'maso.

• Matenda a maso owuma:  Kusakwanira kwa madzi ogwetsa misozi kumapangitsa kuti zinthuzo ziume ndipo zimayambitsa zovuta zowoneka.

• Glaucoma: Ndi matenda omwe amadziwika ndi kuchepa kwapang'onopang'ono kwa mitsempha ya optic, yomwe imatumiza chidziwitso kuchokera m'maso kupita ku ubongo. Zimayambitsa kusawona bwino kapena khungu.

• Kuwonongeka kwa macular: Macula ndi gawo lapakati la retina. kudalira zaka kuwonongeka kwa macularndi chimodzi mwa zifukwa zazikulu za khungu.

Ngakhale kuti chiopsezo chokhala ndi mikhalidwe imeneyi chimadalira pamtundu wina wa majini athu, zakudya zathu zimathandizanso kwambiri pakukula kwa mikhalidwe imeneyi.

Zinthu Zoyenera Kuchita Zathanzi la Maso

• kuyezetsa maso nthawi zonse

Ndikofunikira kwambiri kukaonana ndi dokotala wamaso pafupipafupi kuti mukhale ndi maso athanzi komanso kupewa matenda omwe angawononge maso. Ndibwino kuti muziyezetsa maso pazaka ziwiri kapena zinayi zilizonse. Anthu omwe ali ndi matenda odziwika angafunikire kuyezetsa maso pafupipafupi.

• kuteteza maso ku dzuwa

Ndikofunikira kuteteza maso ku cheza choopsa cha ultraviolet (UV). Ndipo m'pofunika kuchita izi osati m'chilimwe, koma chaka chonse. Magalasi adzuwa ayenera kuvalidwa chaka chonse kuti asawonongeke ndi dzuwa. Sankhani magalasi okhala ndi magalasi a UV100 omwe amapereka chitetezo cha 400% ku UV.

• Kudya zipatso ndi ndiwo zamasamba

Zakudya zopatsa thanzi zimateteza thanzi la maso mpaka ukalamba. Nthawi zambiri, zakudya zanu zatsiku ndi tsiku ziyenera kukhala ndi chakudya, mapuloteni, mafuta osakwanira, komanso pafupifupi magawo asanu a zipatso ndi ndiwo zamasamba tsiku lililonse.

Kudya bwino kwa zipatso ndi ndiwo zamasamba zokongola, mtedza ndi mbewu, mapuloteni ndi mafuta ofunikira zimatsimikizira kuti mumadya zonse zomwe mukufunikira kuti muteteze maso.

• masewera olimbitsa thupi nthawi zonse

Kuwonjezera pa kulabadira zakudya kuchita masewera olimbitsa thupi nthawi zonse M'pofunikanso kuchita. Sikuti zimapangitsa kuti minofu ikhale yokwanira, kulemera kwa thupi, mtima ndi ziwalo zina zathanzi, zimathandizanso thanzi la maso. Zochita zolimbitsa thupi zimatetezanso maso popewa matenda a maso monga ng'ala, glaucoma ndi kuwonongeka kwa macular chifukwa cha ukalamba.

• kusiya kusuta

Kusuta n'koipa m'mapapo ndipo ndizomwe zimayambitsa khansa. Zimawonjezeranso chiopsezo chokhala ndi vuto laukalamba la macular degeneration, ng'ala, ndi kuwonongeka kwa mitsempha ya optic. Zinthu zitatu zonsezi zimayambitsa khungu.

Kusuta kumawonjezera kuwirikiza kaŵiri ngozi ya kulephera kuona, ndipo mankhwala ovulaza amene ali mu ndudu amawononga kwambiri macula a diso. Imathandizira kukula kwa zaka zokhudzana ndi macular degeneration.

Mavuto ena a maso omwe amatha kuchitika chifukwa cha kusuta ndi monga uveitis, yomwe ndi kutupa kwa uvea, diabetesic retinopathy, yomwe imayamba chifukwa cha kuwonongeka kwa mitsempha ya retina, ndi matenda a maso owuma, omwe amachititsa kufiira kwa maso, kuyabwa, ndi kusapeza bwino. .

• kuwongolera kulemera

Type 2 shuga mellitus imayambitsa kuchuluka kwa shuga m'magazi mwachilendo. Kuchuluka kwa shuga m'magazi kumawonjezera mwayi wa matenda ashuga retinopathy, matenda amaso omwe amatsogolera kukhungu.

Kuwongolera kulemera ndi mafuta amthupi ndikofunikira kuti mupewe matenda amtundu wa 2. Anthu onenepa kwambiri ali pachiwopsezo chachikulu cha matenda amtundu wa 2. Kuchuluka kwa shuga m'magazi chifukwa cha matenda a shuga kumatsekereza mitsempha yamagazi mu retina ndipo pamapeto pake kumawononga masomphenya.

• kupumula maso

Kupumula kwa maso ndikofunikira pa thanzi la maso. Kugona ndi gawo lofunika kwambiri pakusintha kwathupi kwa tsiku ndi tsiku. Kusagona tulo kumayambitsa mavuto ndi maso.

Mavuto osakhalitsa omwe angabwere chifukwa cha kutopa ndi matenda a maso owuma, omwe amachititsa kuti thupi likhale louma, lofiira, komanso nthawi zina kusawona bwino. Mavuto a nthawi yayitali omwe angachitike ndi monga ischemic optic neuropathy (kuwonongeka kwa mitsempha ya optic chifukwa cha kusayenda bwino kwa magazi) komanso kuwopsa kwa glaucoma.

Limodzi mwamavuto akulu masiku ano ndikugwiritsa ntchito kwambiri zowonera zama digito. Pachifukwa ichi, maso a maso amapezeka kwambiri mwa akuluakulu ogwira ntchito. Izi zimasokoneza thanzi la maso. Aliyense amene amakhala pa kompyuta tsiku lonse ali pachiwopsezo chachikulu. Sikuti ndi kugona kokha, komanso kupuma kaŵirikaŵiri tsiku lonse n’kofunika kwambiri kuti diso lipume.

• masewera a maso

Kuchita masewera olimbitsa thupi kumathetsa mavuto osiyanasiyana okhudzana ndi maso. Kuchita masewera olimbitsa thupi nthawi zonse kumalepheretsa kupsinjika kwa maso komanso matenda a maso. Zochita zosavuta zothandizira kukhala ndi thanzi la maso ndi monga:

• diso kugudubuza: Yambani ndi kuyang'ana mmwamba kenako pang'onopang'ono zungulirani mozungulira nthawi 10 ndi kubwereza koloko nthawi 10.

• Kuyikira Kwambiri: Gwirani pensulo m'litali mwake ndikuyang'ana maso anu pamenepo. Sungani malingaliro anu pamene mukubweretsa pang'onopang'ono cholembera pafupi ndi nkhope yanu. Imani pamene ili mainchesi ochepa kuchokera pamphuno mwanu. Ndiye pang'onopang'ono musunthire mmbuyo, kuyang'ana pa cholembera nthawi zonse. 

kumwa madzi ambiri

Kumwa madzi ndikofunikira pa thanzi la maso. Madzi amafunikira kuti apange mphamvu ndipo popanda izo, maselo a m'thupi lathu amafa. Ndicho chifukwa chake ndikofunikira kuti thupi likhale lamadzimadzi nthawi zonse.

Ndi Mavitamini ati Amene Ali Abwino Kwa Maso?

• vitamini A

Kuperewera kwa Vitamini Andi chimodzi mwa zifukwa zofala kwambiri zakhungu padziko lapansi. Vitamini iyi ndi yofunika kuti chitetezo cha maselo a maso omwe amamva kuwala. Izi zimadziwikanso kuti ma photoreceptors. Ngati simudya vitamini A wokwanira, mukhoza kukhala akhungu usiku, maso owuma kapena matenda aakulu a maso, malingana ndi kuopsa kwa vutolo.

Vitamini A amapezeka muzakudya zochokera ku nyama zokha. Zakudya zolemera kwambiri zimaphatikizapo chiwindi, yolk mazira ndi mkaka. Mukhozanso kupeza vitamini A kuchokera ku mankhwala ophera antioxidant otchedwa provitamin A carotenoids, omwe amapezeka ochuluka mu zipatso ndi ndiwo zamasamba. Provitamin A carotenoids imapereka, pafupifupi, pafupifupi 30% ya anthu omwe amafunikira vitamini A. Chothandiza kwambiri mwa izi ndi kuchuluka kwa sipinachi ndi kaloti. beta-carotened.

• Lutein ndi Zeaxanthin

Lutein ndi zeaxanthinNdi antioxidant yachikasu carotenoid ndipo imadziwika kuti macular pigment. Izi ndichifukwa choti imakhazikika mu macula, gawo lapakati la retina. Retina ndi gawo la maselo osamva kuwala pakhoma lakumbuyo kwa mwana.

Lutein ndi zeaxanthin amachita ngati ma radiation achilengedwe a dzuwa. Imathandiza kwambiri kuteteza maso ku kuwala koyipa kwa buluu. Amachepetsa chiopsezo cha kuwonongeka kwa macular. Zimachepetsanso chiopsezo cha ng'ala.

Lutein ndi zeaxanthin nthawi zambiri amapezeka muzakudya. Masamba a masamba obiriwira ndi magwero abwino a carotenoids awa. Mazira a mazira, chimanga chokoma, mphesa zofiira zimakhala ndi lutein ndi zeaxanthin. Egg yolk ndi imodzi mwazinthu zabwino kwambiri chifukwa chokhala ndi mafuta ambiri. Carotenoids imayamwa bwino ikadyedwa ndi mafuta.

• Omega 3 mafuta acids

Utali wautali wa omega 3 fatty acids eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) Ndikofunikira pa thanzi la maso. DHA imathandizira kuti diso lizigwira ntchito komanso limapezeka mu retina. Ndikofunikiranso pakukula kwa ubongo ndi maso paubwana. Choncho, kusowa kwa DHA kumafooketsa maso, makamaka kwa ana.

Kutenga omega 3 supplements ndikwabwino ku matenda a maso owuma. Zimapindulitsanso matenda ena a maso. Mwachitsanzo; amachepetsa chiopsezo cha matenda ashuga retinopathy. Koma si mankhwala othandiza kwa zaka zokhudzana ndi macular degeneration.

Zakudya zabwino kwambiri za EPA ndi DHA ndi nsomba zamafuta. Komanso, omega 3 supplements kuchokera ku nsomba kapena microalgae amagwiritsidwa ntchito kwambiri.

• Gamma-Linolenic Acid

Gamma-linolenic acid imapezeka pang'ono m'zakudya. omega 6 mafuta acidndi Mosiyana ndi mafuta ena ambiri a omega 6, gamma-linolenic acid ali ndi anti-inflammatory properties. Pakati pa magwero olemera kwambiri a gamma-linolenic acid ndi mafuta amadzulo a primrose. Mafuta a primrose amadzulo amachepetsa zizindikiro za matenda a maso owuma.

• Vitamini C

Maso amafunikira kuchuluka kwa ma antioxidants - kuposa chiwalo china chilichonse. ndi antioxidant Vitamini C makamaka chofunika. Kuchuluka kwa vitamini C m'madzi a diso kumakhala kochuluka kuposa madzi ena am'thupi. Mbali yamadzi ndi madzi omwe amadzaza mbali ya kunja kwa diso.

Miyezo ya vitamini C mu msuzi imagwirizana mwachindunji ndi kudya. Chifukwa chake mutha kuwonjezera kuchuluka kwake pomwa zowonjezera kapena kudya zakudya zokhala ndi vitamini C. Anthu omwe ali ndi ng'ala amakhala ndi milingo yochepa ya antioxidant. Anthu omwe amamwa vitamini C sakhala ndi ng'ala.

Vitamini C amapezeka mu zipatso ndi ndiwo zamasamba zambiri; Izi ndi monga tsabola, citrus, guava, kale ndi broccoli.

• Vitamini E

Vitamini E Ndi gulu la antioxidants osungunuka mafuta omwe amateteza mafuta acids ku okosijeni woyipa. Kudya mokwanira kwa vitamini E ndikofunikira pa thanzi la maso, chifukwa retina imakhala ndi mafuta ambiri.

Kuperewera kwakukulu kwa vitamini E kungayambitse kuwonongeka kwa retina ndi khungu. Kutenga vitamini E tsiku lililonse kumachepetsa chiopsezo cha ng'ala. Zakudya zabwino kwambiri za vitamini E zimaphatikizapo mafuta a masamba monga amondi, mpendadzuwa ndi mafuta a flaxseed.

• nthaka

Maso ali ndi zinc wambiri. nthakaNdi gawo la michere yambiri yofunika, kuphatikiza superoxide dismutase, yomwe imakhala ngati antioxidant.

Zinc imakhudzidwanso pakupanga ma pigment mu retina. Chifukwa chake, kuchepa kwa zinc kungayambitse khungu la usiku. Zakudya zachilengedwe zokhala ndi zinc ndi oyster, nyama, njere za dzungu ndi mtedza.

Zakudya Zabwino Kwa Maso

Monga chakudya chimakhudza mbali iliyonse ya thanzi lathu, chimakhalanso ndi zofunikira pa thanzi la maso. Zakudya zomwe zili zabwino ku thanzi la maso ndi:

• kaloti

kaloti Ndi imodzi mwamasamba osinthasintha komanso athanzi. Amapereka beta carotene komanso kuwonjezera mtundu ku mbale. zotengedwa ku karoti beta-carotene amalepheretsa kuwonongeka kwa maso. Izi ndichifukwa cha mphamvu yake yoletsa kuwonongeka kwa okosijeni ndi kutupa.

• nsomba zamafuta

Nsomba zamafuta ndi magwero olemera a omega 3. Omega 3 mafuta acidsMukagwiritsidwa ntchito moyenera ndi omega 6, amachepetsa kutupa. Kutupa kochepa m'thupi kumapangitsa kuti thupi ndi ubongo zigwire ntchito bwino komanso kumalimbitsa chitetezo cha mthupi. Salimoni, tuna ndi nsomba ya makerele Kudya nsomba ngati izi ndizopindulitsa pa thanzi la maso athu.

• sipinachi

sipinachi Lili ndi mavitamini E, A, B ndi C, mchere monga iron ndi zinc, ndi phytonutrients monga lutein ndi zeaxanthin. Carotenoids, lutein ndi zeaxanthin ali ndi antioxidant komanso anti-inflammatory properties. Chifukwa chake, kudya sipinachi kumalepheretsa kuwonongeka kwa macular ndi ng'ala, ndikusunga thanzi la cornea chifukwa cha zinc zake.

• Dzira

DziraLili ndi mavitamini osungunuka m'madzi ndi mafuta osungunuka pamodzi ndi ma amino acid ofunika. Yolk ya dzira imakhala ndi cholesterol yambiri, zomwe zimapatsa mtundu wake wachikasu chifukwa ndi gwero labwino la lutein ndi zeaxanthin.

• mkaka

mkaka ve yogurtNdizopindulitsa kukhalabe ndi thanzi la maso. Lili ndi calcium ndi phosphorous, komanso zinc ndi vitamini A. Vitamini A amateteza cornea. Zinc imayendetsa vitamini A kuchokera ku chiwindi kupita ku maso. Zinc ilinso ndi mphamvu yoletsa ng'ala.

• Mtedza

MtedzaAmachepetsa kutupa chifukwa ndi gwero la mafuta abwino komanso vitamini E. Kafukufuku watsimikizira kuti kutenga vitamini E ku mtedza kumalepheretsa mapangidwe ang'ala okhudzana ndi ukalamba.

• Kabichi

Kabichi Lili ndi mavitamini, minerals, fiber ndi lutein. Lutein imalepheretsa kuwonongeka kwa okosijeni ndi maso okhudzana ndi zaka kuwonongeka kwa macular komanso amateteza ku ng'ala.

• mbewu zonse

mbewu zonse Ndi gwero la zakudya zopatsa thanzi, zakudya zamasamba, mavitamini ndi mchere. Zinc zake ndi vitamini E zimathandizira thanzi la maso. Zakudya izi zimateteza maso ku kuwonongeka kwa okosijeni ndi kutupa.

• oyisitara

oyisitaraNdiwolemera mu zinc, michere yomwe imapindulitsa pa thanzi la maso.

• tsabola wofiyira

Capsicum ndi gwero labwino la mavitamini A, E, ndi C, komanso zeaxanthin ndi lutein. Mavitamini awa ndi ma phytonutrients amateteza maso ku kuwonongeka kwa macular ndikuteteza retina popewa kuwonongeka kwa okosijeni.

• burokoli

burokoliNdi masamba omwe ali ndi ubwino wambiri. Lili ndi mavitamini A, E, C ndi lutein. Imateteza thanzi la maso popewa kuwonongeka kwa okosijeni.

• Mpendadzuwa

Mpendadzuwa Lili ndi vitamini E, mapuloteni ndi mafuta athanzi. Zakudya izi zimachepetsa kutupa ndikuchotsa zinyalala za metabolic m'diso.

• Zipatso

Maso ali ndi kuchuluka kwa kagayidwe kachakudya ndipo amafunikira ma antioxidants nthawi zonse kuti atulutse poizoni wopangidwa chifukwa cha kagayidwe kachakudya. monga malalanje, tangerines ndi mandimu zipatso za citrusNdi gwero la vitamini C - ndiko kuti, ndi chitetezo cha mthupi. Imayeretsa ma free radicals omwe amawononga thupi ndi maso ndipo motero amateteza minofu yamaso kuti isawonongeke. Vitamini C imapangitsanso thanzi la mitsempha ya m'maso.

• kugunda

kugunda Ndi gwero la zinc ndi bioflavonoids. Izi zimateteza retina komanso kupewa ngozi ya ng'ala.

• Ng'ombe

Ng'ombeNdiwolemera mu zinc, mchere wofunikira pa thanzi la maso. Zinc imachedwetsa kuwonongeka kwa masomphenya kokhudzana ndi ukalamba komanso kuwonongeka kwa ma macular.

Diso lokha lili ndi zinc wambiri, makamaka mu retina ndi mitsempha ya mitsempha yozungulira retina.

• Su

Madzi, omwe ndi ofunikira kwambiri pa moyo, nawonso ndi ofunika kwambiri pa thanzi la maso. Kumwa madzi ambiri kumalepheretsa kutaya madzi m'thupi, zomwe zimachepetsa zizindikiro za matenda a maso owuma.

Pali zakudya zomwe zimakhala zopindulitsa m'maso, komanso zakudya zomwe zimakhudza thanzi la maso. Kwenikweni, sindikuganiza kuti muli ndi vuto kuganiza za zakudya izi.

Zakudya zamapaketi, zokhwasula-khwasula, mafuta osayenera, zakudya zokazinga, zomwe timazitcha zakudya zopanda thanzi, zomwe zimakhudza mbali zambiri za thanzi lathu, ndizoipanso thanzi lathu la maso. Zakudya zimenezi zimawonjezera chiopsezo cha matenda okhudzana ndi maso monga kukalamba kwa macular ndi ng'ala.

Gwero: 1, 2, 3