Zvinhu Zvekuita Zvehutano Weziso - Zvokudya Zvakanakira Meso

Kukwanisa kuona nyika chikomborero zvechokwadi. Maziso inhengo yedu yakakosha yekunzwa inotitendera kuti tinzwe tisina kubata. Ndiko kusaka tichifanira kuvadzivirira nokungwarira. Hongu, zera redu, genetics uye kubatikana zvakanyanya nemidziyo yemagetsi kunokanganisa kuona kwedu nekufamba kwenguva.Zvinhu zvekuita kuti maziso ave neutano zvinoongororwa pamwe chete nehutano hwese. Nokudaro, kudya kwakakosha. Zvokudya zvinobatsira kune ziso zvinobatsira kuchengetedza kushanda kwemaziso, kudzivirira maziso kubva kune chiedza chinokuvadza uye kuderedza kukura kwezvirwere zvinokonzerwa nezera. 

Ndezvipi zvirwere zvemaziso?

Ngozi yekuva nechirwere chemaziso inowedzera paunokura. Zvirwere zvemaziso zvakanyanya ndezvi:

• Cataract: Chimiro chinokonzeresa kupera kweziso. Cataract inoenderana nezera ndiyo inonyanya kukonzera kusaona zvakanaka uye upofu pasi rese.

• Chirwere cheshuga retinopathy: Chirwere ichi, icho chirwere cheshuga chinokonzera kusaona zvakanaka uye upofu, chinoitika apo uwandu hweshuga muropa hunokuvadza tsinga dzeropa muretina.

• Dry eye chirwere:  Kusakwana kwemvura yemisodzi inoita kuti maessences aome uye kukonzera matambudziko ekuona.

• Glaucoma: Chirwere chinoratidzwa nekuderera kunoenderera mberi kwetsinga yemaziso, iyo inotumira ruzivo rwekuona kubva mumaziso kuenda kuuropi. Zvinotungamirira pakusaona zvakanaka kana kusaona zvakanaka.

• Macular degeneration: Iyo macula ndiyo chikamu chepakati che retina. zvinoenderana nezera macular degenerationndicho chimwe chezvikonzero zvikuru zveupofu.

Kunyange zvazvo njodzi yekuvandudza mamiriro ezvinhu aya kune imwe nhanho inotsamira pamajeni edu, kudya kwedu kunoitawo basa rinokosha mukuvandudzwa kwemamiriro aya.

Zvinhu Zvokuita Kuti Utano Hwameso

• kuongorora maziso nguva dzose

Zvinonyanya kukosha kuona chiremba wemaziso nguva dzose kuti uve nemaziso ane hutano uye kudzivirira mamiriro emaziso anosvibisa ramangwana. Zvinokurudzirwa kuve nebvunzo yeziso makore maviri kusvika mana ega ega. Vanhu vane matambudziko ehutano anozivikanwa vangada kuongororwa maziso kakawanda.

• chengetedza maziso kubva kuzuva

Zvakakosha kudzivirira maziso kubva kuchiedza chezuva chinokuvadza cheultraviolet (UV). Uye zvinodikanwa kuita izvi kwete muzhizha chete, asi gore rose. Magirazi ezuva anofanira kupfekwa kwegore rose kudzivirira kukuvara kwezuva. Sarudza magirazi ane UV100 lenses anopa 400% UV dziviriro.

• Kudya michero nemiriwo

Kudya kwakakwana kunodzivirira hutano hwemaziso kusvika pakukwegura. Kazhinji, kudya kwako kwezuva nezuva kunofanira kunge kune makabhohaidhiretsi, mapuroteni, unsaturated mafuta, uye zvinenge zvishanu zvemichero nemiriwo zuva rega rega.

Chikafu chakakwana chemichero ine mavara nemiriwo, nzungu nemhodzi, mapuroteni nemafuta anokosha anovimbisa kuti unoshandisa zvese zvaunoda kuchengetedza maziso.

• kurovedza muviri nguva dzose

Mukuwedzera pakuteerera kune zvinovaka muviri kurovedza muviri nguva dzose Zvakakoshawo kuita. Haisi kungochengeta tsandanyama dzakakwana, uremu huri pasi pekutonga, moyo uye dzimwe nhengo dzine hutano, inotsigirawo hutano hwemaziso. Kuita zvemuviri kunodzivirirawo kuona nekudzivirira zvirwere zvemaziso zvakaita secataract, glaucoma uye zera remacular degeneration.

• kurega kusvuta

Kusvuta kwakaipa kumapapu uye ndiko honzeri huru yegomarara. Inowedzerawo njodzi yekuva nezera-ane hukama macular degeneration, cataracts, uye optic nerve damage. Zvose zvitatu izvi zvinotungamirira kuupofu.

Kusvuta kunowedzera kaviri njodzi yokutadza kuona, uye makemikari anokuvadza ari mumidzanga anokuvadza zvikuru macula yeziso. Inowedzera kukurumidza kukura kwezera-ane hukama macular degeneration.

Mamwe matambudziko emaziso anogona kuitika nekuda kwekusvuta anosanganisira uveitis, kuzvimba kwevevea, diabetic retinopathy, iyo inokonzerwa nekukuvadzwa kwemidziyo yeropa ye retina, uye yakaoma eye syndrome, iyo inokonzera kutsvuka kweziso, kuchenesa, uye kusagadzikana zvachose. .

• kudzora uremu

Chirwere chechipiri chechirwere cheshuga chinokonzera kuwedzera kusingaenzaniswi kweshuga yeropa. Kuwedzera kweshuga yeropa kunowedzera mukana wechirwere cheshuga retinopathy, chirwere chemaziso chinotungamirira kuupofu.

Kudzora uremu uye mafuta emuviri zvakakosha kudzivirira rudzi rwechipiri chirwere cheshuga. Vanhu vakafuta ndivo vari panjodzi huru yechirwere cheshuga cherudzi rwechipiri. Kuwedzera kweshuga yeropa kunokonzerwa nechirwere cheshuga kunovhara tsinga dzeropa mu retina uye pakupedzisira kukuvadza kuona.

• zorora maziso

Kuzorora maziso kwakakosha kune hutano hwemaziso. Kurara chinhu chakakosha pakuvandudzwa kwemuviri zuva nezuva. Kusarara kunokonzera matambudziko nemaziso.

Zvinetso zvenguva pfupi zvinogona kuguma nekuneta zvinosanganisira yakaoma eye syndrome, iyo inokonzera kuoma, kutsvuka, uye dzimwe nguva kusaona. Zvinetso zvenguva refu zvinogona kuitika zvinosanganisira ischemic optic neuropathy (kukuvadzwa kwetsinga yemaziso nekuda kwekusayerera kweropa) uye njodzi dzeglaucoma.

Rimwe rematambudziko makuru emazuva ano kuwedzera kwekushandiswa kwema digital skrini. Ichi ndicho chikonzero eyestrain inowanzoonekwa muvakuru vezera rekushanda. Izvi zvinokanganisa hutano hwemaziso. Chero ani anogara pakombiyuta zuva rose ari panjodzi huru. Kwete kurara chete, asiwo nguva dzose kuzorora kwezuva rose kwakakosha kuti ziso rizorore.

• maekisesaizi emaziso

Maekisesaizi eziso anogadzirisa matambudziko akasiyana ane chekuita nemaziso. Kugara uchirovedza maziso kunodzivirira kuomarara kwemaziso uye kuoma kwemaziso. Maekisesaizi akareruka ekubatsira kuchengetedza hutano hwemaziso anosanganisira:

• kutenderedza maziso: Tanga nekutarisa kumusoro uye wozotenderera zvishoma nezvishoma uchitenderedza wachi kanokwana ka10 uye uchitarisana newachi kagumi.

• Focus practice: Bata penzura pakureba kweruoko woisa maziso ako pairi. Chengetedza pfungwa yako paunenge uchiunza zvishoma nezvishoma peni pedyo nechiso chako. Mira kana yava masendimita mashoma kubva pamhuno yako. Zvadaro zvishoma nezvishoma udzorere shure, uchichengetedza kutarisa peni nguva dzose. 

inwa mvura yakawanda

Kunwa mvura kwakakosha pautano hwemaziso. Mvura inodiwa pakugadzira simba uye pasina iyo, masero mumuviri wedu anofa. Ndicho chikonzero nei zvakakosha kuti muviri ugare uine mvura.

Ndeapi Mavhitamini Akanakira Meso?

• vhitamini A

Vitamin A kushomekandicho chimwe chezvikonzero zvinowanzokonzera upofu munyika. Iyi vhitamini yakakosha pakuchengetedzwa kwemasero anoona chiedza chemaziso. Aya anozivikanwawo semafotoreceptors. Kana ukasadya vhitamini A yakakwana, unogona kuona hupofu hwehusiku, maziso akaoma kana kuti zvirwere zvemaziso zvakakomba, zvichienderana nekuoma kwekushomeka.

Vitamin A inongowanikwa muzvokudya zvemhuka. Zvokudya zvakapfuma zvinosanganisira chiropa, mazai yolks uye zvigadzirwa zvemukaka. Iwe unogona zvakare kuwana vhitamini A kubva kune antioxidant chirimwa makomisheni anonzi provitamin A carotenoids, ayo akakwira mune mimwe michero nemiriwo. Provitamin A carotenoids inopa, paavhareji, inenge 30% yevanhu vanoda vhitamini A. Iyo inonyanya kushanda pane iyi ndiyo yakawanda yepinashi uye karoti. beta carotened.

• Lutein uye Zeaxanthin

Lutein uye zeaxanthinIyo yero carotenoid antioxidant uye inozivikanwa se macular pigment. Izvi zvinodaro nekuti yakanamirwa mukati me macula, chikamu chepakati che retina. Retina (retina) mutsara wemasero anonzwa chiedza pamadziro eshure emwana.

Lutein uye zeaxanthin inoshanda seyakasikwa solar mwaranzi. Inoita basa repakati mukudzivirira maziso kubva kuchiedza chinokuvadza chebhuruu. Inoderedza njodzi yekuparara kwema macular. Inoderedzawo njodzi yecataract.

Lutein uye zeaxanthin kazhinji inowanikwa muzvikafu. Miriwo yemashizha yakasvibira ndiyo yakanaka manyuko eiyi carotenoids. Egg yolks, chibage chinotapira, mazambiringa matsvuku akakwirira mu lutein uye zeaxanthin. Egg yolk ndeimwe yeakanakisa masosi nekuda kwehuwandu hwayo hwemafuta. Carotenoids inotorwa zviri nani kana ichidyiwa nemafuta.

• Omega 3 Fatty Acids

Iyo yakareba cheni omega 3 fatty acids eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) Zvakakosha kune hutano hwemaziso. DHA inobatsira kuchengetedza kushanda kwemaziso uye iripo muhuwandu hwakawanda mu retina. Izvo zvakakoshawo pakukura kwehuropi uye maziso panguva yehucheche. Naizvozvo, kushomeka kweDHA kunonetesa kuona, kunyanya muvana.

Kutora omega 3 supplements kwakanakira chirwere chemaziso akaoma. Inobatsirawo kune zvimwe zvirwere zvemaziso. Semuyenzaniso; inoderedza njodzi yechirwere cheshuga retinopathy. Asi haisi mushonga unoshanda wezera-ane hukama macular degeneration.

Iyo yakanakisa chikafu sosi yeEPA neDHA ihove dzine mafuta. Zvakare, omega 3 yekuwedzera kubva kuhove kana microalgae inowanzoshandiswa.

• Gamma-Linolenic Acid

Gamma-linolenic acid inowanikwa mune zvishoma muzvokudya. omega 6 fatty acidndizvo Kusiyana nemamwe akawanda omega 6 fatty acids, gamma-linolenic acid ine anti-inflammatory properties. Pakati pezvakapfuma kwazvo zvegamma-linolenic acid ndeyemanheru primrose oiri. Manheru primrose mafuta anoderedza zviratidzo zvechirwere chemaziso akaoma.

• C vitamini

Meso anoda huwandu hwakawanda hwe antioxidants - kupfuura chero imwe nhengo. ane antioxidant vitamini C kunyanya kukosha. Kuwanda kwevhitamini C kwakakwira muchikamu chemvura cheziso kupfuura mune mamwe madhiri emuviri. Chikamu chemvura imvura inozadza chikamu chekunze cheziso.

Vitamin C mazinga mumuto anoenderana zvakananga nekudya kwekudya. Saka iwe unogona kuwedzera kuisirwa kwayo nekutora ma supplements kana kudya chikafu chakapfuma muvhitamini C. Vanhu vane cataract vane yakaderera antioxidant mazinga. Vanhu vanotora vhitamini C yekuwedzera havagone kuve necataract.

Vitamin C inowanikwa mumichero nemiriwo yakawanda; izvi zvinosanganisira mhiripiri, citrus, magwavha, kare uye broccoli.

• Vitamin E

Vitamin E Iboka remafuta-soluble antioxidants anodzivirira mafuta acids kubva kune inokuvadza oxidation. Kudya kwakakwana kwevhitamini E kwakakosha kune hutano hwemaziso, sezvo retina ine huwandu hwakanyanya mumafuta acids.

Kushaikwa kwakanyanya kwevhitamini E kunogona kukonzera kuderera kweretinal uye upofu. Kutora vitamin E zuva nezuva kunoderedza njodzi yecataract. Zvokudya zvakanakisa zvevhitamini E zvinosanganisira mafuta emiriwo senge almond, mhodzi yesunflower uye mafuta eflaxseed.

• zen'e

Maziso ane zinc yakawanda. zen'eIcho chikamu chezvakawanda zvakakosha enzymes, kusanganisira superoxide dismutase, inoshanda se antioxidant.

Zinc inobatanidzwawo mukuumbwa kwemavara ekuona mu retina. Naizvozvo, kushomeka kwe zinc kunogona kukonzera husiku hupofu. Zvokudya zvakasikwa zvakapfuma mu zinc zvinosanganisira oyster, nyama, mhodzi dzenhanga uye nzungu.

Zvokudya Zvakanakira Ziso

Sezvo chikafu chine simba pane ese ehutano hwedu, ine zvakare yakakosha mipiro kune hutano hwemaziso. Zvokudya zvakanakira hutano hwemaziso ndezvi:

• makarotsi

makarotsi Ndiyo imwe yemiriwo inosiyana uye ine hutano. Inopa beta carotene pamwe nekuwedzera ruvara kune ndiro. yakatorwa kubva karoti beta carotene inodzivirira kukanganisa kwekuona. Izvi zvinodaro nekuda kwesimba rayo rekudzivirira oxidative kukuvara uye kuzvimba.

• hove dzine mafuta

Hove dzine mafuta ane omega 3 yakawanda. Omega 3 fatty acidsKana ichidyiwa nenzira yakaenzana neomega 6, inoderedza kuzvimba. Kuzvimba kwakaderera mumuviri kunovandudza kushanda kwemuviri nehuropi uye kunosimbisa kusadzivirirwa kwezvirwere. Salmoni, tuna uye mackerel Kudya hove dzakadai kunobatsira pautano hwemaziso edu.

• sipinachi

sipinachi Yakapfuma muvhitamini E, A, B uye C, zvicherwa zvakaita se iron uye zinc, uye phytonutrients yakadai se lutein uye zeaxanthin. Carotenoids, lutein uye zeaxanthin vane antioxidant uye anti-inflammatory properties. Naizvozvo, kudya sipinashi kunodzivirira macular degeneration uye cataracts, uku uchichengetedza hutano hwecornea nekuda kweiyo zinc.

• zai

zaiIine ese ari maviri-anonyungudika mumvura uye ane mafuta-anonyungudika mavhitamini pamwe neakakosha amino acids. Iyo yolk yezai yakakwirisa zvishoma mucholesterol, izvo zvinopa iyo yero ruvara nekuti inzvimbo yakanaka ye lutein uye zeaxanthin.

• mukaka

mukaka ve yoghurtInobatsira kuchengetedza hutano hwemaziso. Iine calcium uye phosphorus, pamwe chete ne zinc uye vitamini A. Vitamin A inodzivirira cornea. Zinc inopa kutakurwa kwevhitamini A kubva pachiropa kuenda kumaziso. Zinc zvakare ine simba rekudzivirira cataract.

• Nuts

NutsInoderedza kuzvimba sezvo iri sosi yemafuta ane hutano uye vhitamini E. Zvidzidzo zvakaratidza kuti kutora vhitamini E kubva kunzungu kunodzivirira zera-ane hukama kuumbwa kwecataract.

• Kabichi

Kabichi Iine mavhitamini, zvicherwa, dietary fiber uye lutein. Lutein inodzivirira kukuvara kweoxidative uye maziso ane hukama nezera macular degeneration uye inodzivirira pakatara.

• zviyo zvose

zviyo zvose Icho chitubu chekudya fiber, kudya kwezvirimwa, mavitamini nemaminerari. Yayo zinc uye vitamin E yemukati inotsigira hutano hwemaziso. Izvi zvinovaka muviri zvinodzivirira maziso kubva mukukuvadzwa kweoxidative uye kuzvimba.

• Oyster

OysterYakapfuma mu zinc, chikafu chinobatsira pahutano hwemaziso.

• Mhiripiri tsvuku

Capsicum inzvimbo yakanaka yevhitamini A, E, uye C, pamwe neaxanthin uye lutein. Aya mavhithamini uye phytonutrients anodzivirira maziso kubva kune macular degeneration uye kudzivirira retina nekudzivirira kukuvara kweiyo oxidative.

• broccoli

broccoliMuriwo une pundutso dzakawanda. Iine mavitamini A, E, C uye lutein. Inodzivirira hutano hwemaziso nekudzivirira kukuvara kweoxidative.

• Sunflower

Sunflower Iine vhitamini E, mapuroteni uye ane hutano mafuta. Izvi zvinovaka muviri zvinoderedza kuzvimba uye kubvisa tsvina yemetabolism kubva muziso.

• Citrus

Meso ane chiyero chepamusoro chemetabolism uye anogara achida ma antioxidants kuti abvise chepfu inogadzirwa nekuda kwekuchinja kwemetabolism. semaranjisi, matanjerini nemaremoni citrusIcho chitubu chevhitamini C - ndiko kuti, inosimudzira immune. Inochenesa mahara radicals ayo anokuvadza kumuviri nemeso uye nekudaro anodzivirira mhasuru dzeziso kubva mukukuvadzwa. Vitamin C inovandudzawo hutano hwetsinga dzeropa mumaziso.

• muriwo

muriwo Icho chitubu che zinc uye bioflavonoids. Izvi zvinodzivirira retina uye kudzivirira njodzi yekukura kwecataract.

• Nyama yemombe

Nyama yemombeYakapfuma mu zinc, mineral inokosha yehutano hwemaziso. Zinc inononoka zera-ane hukama kurasikirwa kwekuona uye macular degeneration.

Ziso pacharo rine yakakwira zinc, kunyanya muretina uye vascular tissue yakakomberedza retina.

• Su

Mvura, iyo yakakosha kuhupenyu, yakakoshawo pautano hwemaziso. Kunwa mvura yakawanda kunodzivirira kupera kwemvura, izvo zvinoderedza zviratidzo zvekuoma kwemaziso.

Kune zvokudya zvinobatsira maziso, pamwe chete nezvokudya zvinokanganisa utano hwemaziso. Chaizvoizvo, handifunge kuti une dambudziko rekufungidzira zvikafu izvi.

Zvokudya zvakaputirwa, zvokudya zvekudya, mafuta asina kunaka, zvokudya zvakakangwa, izvo zvatinodaidza kuti zvokudya zvisina kuchena, izvo zvinokanganisa zvakawanda zvehutano hwedu, hazvina kunaka kune utano hwemaziso edu. Zvikafu izvi zvinowedzera njodzi yezvirwere zvine chekuita nemaziso senge zera-ane hukama macular degeneration uye cataracts.

Kwakabva: 1, 2, 3