Izinto ekufuneka zenziwe kwiMpilo yaMahlo-Ukutya okuLungileyo kwamehlo

Ukukwazi ukubona ihlabathi kuyintsikelelo ngokwenene. Amehlo lelona lungu lethu lengqiqo lisivumela ukuba sizive ngaphandle kokubamba. Yiyo loo nto kufuneka sibakhusele ngenkathalo. Kambe ke, iminyaka yethu, imfuza kunye nokuxakeka kakhulu zizixhobo ze-elektroniki kuchaphazela amehlo ethu ngokuhamba kwexesha. Ngoko ke, isondlo sibalulekile. Izondlo eziluncedo kwiliso zinceda ukugcina amehlo esebenza, zikhusele amehlo ekukhanyeni okuyingozi kwaye zinciphise ukukhula kwezifo ezinxulumene neminyaka yobudala. 

Yintoni izifo zamehlo?

Umngcipheko wokuba nesifo samehlo uyanda njengoko ukhula. Ezona zifo zamehlo zixhaphakileyo zezi:

• Urhatyazo: Yimeko ebangela ukuba iliso libe lilifu. I-cataract enxulumene nobudala ngoyena nobangela uphambili wokuphazamiseka kokubona kunye nobumfama kwihlabathi liphela.

• I-retinopathy yesifo sikashukela: Le meko, apho isifo seswekile sibangela ukungaboni kakuhle kunye nobumfama, kwenzeka xa amazinga aphezulu eswekile esegazini wonakalisa imithambo yegazi ekwiretina.

• Isifo samehlo omileyo:  Ulwelo olungonelanga lweenyembezi lubangela ukuba i-essces yome kwaye ibangele iingxaki ezibonakalayo.

• IGlaucoma: Sisifo esibonakala ngokuwohloka ngokuthe ngcembe kwemithambo-luvo yamehlo, nto leyo ehambisa ulwazi olubonakalayo ukusuka emehlweni ukuya ebuchotsheni. Ikhokelela ekungaboni kakuhle okanye kubumfama.

• Ukwehla kweMacular: I-macula yindawo esembindini yeretina. iminyaka yobudala ukuwohloka kwe-macularngomnye woonobangela abaphambili bobumfama.

Nangona umngcipheko wokuphuhlisa ezi meko kuxhomekeke kwinqanaba elithile kwimizila yethu, ukutya kwethu kudlala indima ebalulekileyo ekuphuhlisweni kwezi meko.

Izinto ekufuneka zenziwe kwiMpilo yamehlo

• ukuhlolwa kwamehlo rhoqo

Kubaluleke kakhulu ukubonana nogqirha wamehlo rhoqo ukuze ube namehlo asempilweni kwaye uthintele iimeko zamehlo ezijongela phantsi kwixesha elizayo. Kucetyiswa ukuba kuhlolwe amehlo rhoqo kwiminyaka emibini ukuya kwemine. Abantu abaneengxaki zempilo ezaziwayo banokufuna ukuxilongwa kwamehlo rhoqo.

• khusela amehlo elangeni

Kubalulekile ukukhusela amehlo kwimitha yelanga eyingozi yeultraviolet (UV). Kwaye kuyimfuneko ukwenza oku kungekuphela nje ehlotyeni, kodwa unyaka wonke. Iiglasi zelanga kufuneka zinxitywe unyaka wonke ukuthintela ukonakala kwelanga. Khetha iiglasi ezine-UV100 iilensi ezibonelela nge-400% yokhuseleko kwi-UV.

• Ukutya iziqhamo nemifuno

Ukutya okunokulinganisela kukhusela impilo yamehlo kude kube mdala. Ngokubanzi, ukutya kwakho kwemihla ngemihla kufuneka kuqulathe iicarbohydrates, iprotein, amafutha angaxutywanga, kunye neziqhamo ezihlanu kunye nemifuno ngosuku ngalunye.

Ukutya okuguquguqukayo kweziqhamo ezimibalabala kunye nemifuno, amandongomane kunye nembewu, iiprotheyini kunye neeoyile ezibalulekileyo ziya kuqinisekisa ukuba utya yonke into oyifunayo ukukhusela amehlo.

• umthambo rhoqo

Ukongeza kokunikela ingqalelo kwisondlo umthambo rhoqo Kwakhona kubalulekile ukwenza. Ayigcini nje ngokugcina izihlunu zifanelekile, ubunzima phantsi kolawulo, intliziyo kunye namanye amalungu asempilweni, ikwaxhasa impilo yamehlo. Umsebenzi womzimba ukwakhusela ukubona ngokuthintela izifo zamehlo ezinje ngorhatyazo, iglaucoma kunye nokuwohloka kwe-macular ezinxulumene neminyaka.

• yeka ukutshaya

Ukutshaya akulunganga kwimiphunga kwaye ngoyena nobangela womhlaza. Kwakhona kwandisa umngcipheko wokukhula kwe-macular degeneration enxulumene neminyaka, i-cataract, kunye nomonakalo we-optic nerve. Zontathu ezi meko zikhokelela kubumfama.

Ukutshaya kuyiphinda kabini ingozi yokungaboni kakuhle, yaye imichiza eyingozi ekwicuba iyingozi ngokukhethekileyo kwi<em>macula yeliso. Ikhawulezisa uphuhliso lwe-macular degeneration enxulumene nobudala.

Ezinye iingxaki zamehlo ezinokuthi zenzeke ngenxa yokutshaya ziquka i-uveitis, ukudumba kwe-uvea, i-retinopathy yesifo sikashukela, ebangelwa ngumonakalo kwimithambo yegazi ye-retina, kunye nesifo samehlo esomileyo, esibangela ukubomvu kwamehlo, ukurhawuzelela, kunye nokungahambi kakuhle. .

• ukulawula ubunzima

Udidi lwesi-2 lweswekile lubangela ukunyuka okungaqhelekanga kwiswekile yegazi. Ukonyuka kweswekile yegazi kwandisa amathuba okuba ne-diabetes retinopathy, isifo samehlo esikhokelela kubumfama.

Ukulawula ubunzima kunye namafutha omzimba kubalulekile ukukhusela uhlobo lwe-2 yeswekile. Abantu abatyebileyo basengozini enkulu yohlobo lwe-2 yeswekile. Ukonyuka kweswekile yegazi okubangelwa sisifo seswekile kuvale imithambo yegazi kwiretina kwaye ekugqibeleni konakalise umbono.

• phumla amehlo

Ukuphumla kwamehlo kubalulekile kwimpilo yamehlo. Ukulala yinxalenye ebalulekileyo yomjikelo wokuhlaziya umzimba wemihla ngemihla. Ukungalali kubangela iingxaki zamehlo.

Iingxaki zexesha elifutshane ezinokubangelwa kukudinwa ziquka i-syndrome yamehlo eyomileyo, ebangela ukoma, ubomvu, kwaye ngamanye amaxesha ungaboni kakuhle. Iingxaki zexesha elide ezinokuthi zenzeke ziquka i-ischemic optic neuropathy (umonakalo kwi-nerve optic ngenxa yokungahambi kakuhle kwegazi) kunye neengozi ze-glaucoma.

Enye yeengxaki ezinkulu zanamhlanje kukwanda kokusetyenziswa kwezikrini zedijithali. Kungenxa yoko le nto i-eyestrain ixhaphake kakhulu kubantu abadala abakwiminyaka yokusebenza. Oku kuchaphazela kakubi impilo yamehlo. Nabani na ohleli ekhompyutheni imini yonke usemngciphekweni omkhulu. Ayikolala nje kuphela, kodwa kunye nekhefu eliqhelekileyo imini yonke kubalulekile ukuze iliso liphumle.

• imithambo yamehlo

Ukuzivocavoca kwamehlo kusombulula iingxaki ezahlukeneyo ezinxulumene neliso. Ukuzivocavoca kwamehlo rhoqo kuthintela ubunzima bamehlo kunye nesifo samehlo esomileyo. Ukuzivocavoca okulula ukunceda ukugcina impilo yamehlo kubandakanya:

• ukuqengqeleka kwamehlo: Qala ngokujonga phezulu uze wenze isangqa ngokucotha ngasekhohlo amaxesha ali-10 uze ukhawulele ngaxeshanye izihlandlo ezili-10.

• Ukugxila ekuziqhelaniseni: Bamba ipensile kubude bengalo kwaye ugxininise amehlo akho kuyo. Gcina ugxininiso lwakho njengoko usondeza ngokucotha ipeni ebusweni bakho. Yima xa i-intshizi ezimbalwa ukusuka empumlweni yakho. Emva koko uyibuyisele umva ngokucothayo, ugcine ugxininiso kwipeni ngamaxesha onke. 

sela amanzi amaninzi

Ukusela amanzi kubalulekile kwimpilo yamehlo. Amanzi ayadingeka kwimveliso yamandla kwaye ngaphandle kwawo, iiseli zomzimba wethu ziyafa. Yiyo loo nto kubalulekile ukuba umzimba uhlale umanzi.

Zeziphi iiVithamini ezilungele Amehlo?

• ivithamin A

Ukunqongophala kweVithamini Asesinye sezona zizathu zixhaphakileyo zobumfama ehlabathini. Le vithamini iyimfuneko ekukhuseleni iiseli ezikhanyayo zamehlo. Ezi zikwabizwa ngokuba zii-photoreceptors. Ukuba awutyi ngokwaneleyo ivithamin A, unokufumana ubumfama bobusuku, amehlo omile okanye izifo zamehlo ezinobuzaza, kuxhomekeke kubuzaza bokusilela.

Ivithamin A ifumaneka kuphela ekutyeni okuvela kwizilwanyana. Imithombo yokutya ecebileyo ibandakanya isibindi, izikhupha zeqanda kunye neemveliso zobisi. Unokufumana kwakhona i-vitamin A kwi-antioxidant plant compounds ebizwa ngokuba yi-provitamin A carotenoids, ephezulu kwezinye iziqhamo kunye nemifuno. I-provitamin A carotenoids ibonelela, ngokomyinge, malunga ne-30% yeemfuno ze-vitamin A zabantu. Eyona nto isebenzayo kwezi sisixa esiphezulu sesipinatshi kunye neekherothi. beta-carotened.

• Lutein kunye neZeaxanthin

Lutein kunye ne-zeaxanthinYi-yellow carotenoid antioxidant kwaye yaziwa ngokuba yi-macular pigment. Oku kungenxa yokuba igxininiswe kwi-macula, inxalenye ephakathi yeretina. Iretina ngumaleko weeseli ezingevayo kukukhanya kudonga olungasemva lomfundi.

I-Lutein kunye ne-zeaxanthin zisebenza njengemitha yendalo yelanga. Idlala indima engundoqo ekukhuseleni amehlo ekukhanyeni okuluhlaza okuyingozi. Iyanciphisa umngcipheko wokwehla kwe-macular. Kwakhona kunciphisa umngcipheko we-cataract.

I-Lutein kunye ne-zeaxanthin zihlala zifumaneka ekutyeni. Imifuno enamagqabi aluhlaza yimithombo efanelekileyo yale carotenoids. Amaqanda amaqanda, umbona oswiti, iidiliya ezibomvu ziphezulu kwi-lutein kunye ne-zeaxanthin. Iqanda leqanda lelinye lawona mthombo ulungileyo ngenxa yomxholo wamafutha aphezulu. ICarotenoids ifunxwa ngcono xa ityiwa namafutha.

• Omega 3 Fatty Acids

Itsheyini elide omega 3 fatty acids eicosapentaenoic acid (EPA) kunye i-docosahexaenoic acid (DHA) Kubalulekile kwimpilo yamehlo. I-DHA inceda ukugcina ukusebenza kwamehlo kwaye ikhona kwixabiso eliphezulu kwi-retina. Kwakhona kubalulekile ekukhuleni kwengqondo kunye namehlo ngexesha lomntwana. Ke ngoko, ukunqongophala kwe-DHA kunciphisa umbono, ngakumbi ebantwaneni.

Ukuthatha izongezo ze-omega 3 kulungile kwisifo samehlo esomileyo. Ikwaluncedo nakwezinye izifo zamehlo. Umzekelo; kunciphisa umngcipheko we-retinopathy yesifo sikashukela. Kodwa ayilonyango olusebenzayo lwe-macular degeneration enxulumene neminyaka.

Owona mthombo wokutya we-EPA kunye ne-DHA yintlanzi enamafutha. Kwakhona, izongezo ze-omega 3 ezivela kwintlanzi okanye i-microalgae zisetyenziswa ngokuqhelekileyo.

• I-Gamma-Linolenic Acid

I-Gamma-linolenic acid ifumaneka kwiimali ezincinci ekutyeni. omega 6 fatty acidyi Ngokungafaniyo nezinye i-omega 6 fatty acids ezininzi, i-gamma-linolenic acid ineempawu ezichasayo. Phakathi kwemithombo ecebileyo ye-gamma-linolenic acid yioli ye-primrose yangokuhlwa. Ioli ye-primrose yangokuhlwa iyanciphisa iimpawu zesifo samehlo esomileyo.

• Ivithamin C

Amehlo afuna inani eliphezulu le-antioxidants - ngaphezu kwalo naliphi na elinye ilungu. i-antioxidant Ivithamin C kubaluleke ngakumbi. Ubuninzi bevithamin C buphezulu kwindawo enamanzi yeliso kunakolunye ulwelo lomzimba. Indawo enamanzi lulwelo oluzalise indawo engaphandle yeliso.

Amanqanaba e-Vitamin C kumhluzi ahambelana ngokuthe ngqo nokutya. Ke unokonyusa ugxininiso lwayo ngokuthatha izongezo okanye ukutya ukutya okutyebileyo kwivithamin C. Abantu abane-cataract banamanqanaba aphantsi e-antioxidant. Abantu abathatha izongezo zevithamin C abafane babenorhatyazo.

I-Vitamin C ifumaneka kwiziqhamo ezininzi kunye nemifuno; ezi ziquka iipepile, isitrasi, igwava, ikale kunye ne broccoli.

• Ivithamin E

Ivithamin E Liqela le-antioxidant e-fatty-soluble ekhusela i-acids enamafutha kwi-oxidation eyingozi. Ukutya okwaneleyo kwe-vitamin E kubalulekile kwimpilo yamehlo, njengoko i-retina ine-concentration ephezulu kwi-fatty acids.

Ukunqongophala okukhulu kwe-vitamin E kunokubangela ukonakala kweretina kunye nokungaboni. Ukuthatha i-vitamin E yonke imihla kunciphisa umngcipheko we-cataract. Eyona mithombo yokutya ye-vitamin E ibandakanya ioyile yemifuno efana ne-almond, imbewu kajongilanga kunye neoli ye-flaxseed.

• zinc

Amehlo aqulethe amanqanaba aphezulu e-zinc. zincIyingxenye yee-enzymes ezininzi ezibalulekileyo, kuquka i-superoxide dismutase, esebenza njenge-antioxidant.

I-Zinc nayo ibandakanyeka ekubunjweni kwee-pigments ezibonakalayo kwi-retina. Ngoko ke, ukunqongophala kwe-zinc kunokubangela ukungaboni ebusuku. Ukutya kwendalo okutyebileyo kwi-zinc kubandakanya iimbatyisi, inyama, imbewu yethanga kunye namandongomane.

Ukutya Okulungileyo kwiliso

Njengoko ukutya kunempembelelo kuzo zonke iinkalo zempilo yethu, kukwanegalelo elibalulekileyo kwimpilo yamehlo. Ukutya okulungileyo kwimpilo yamehlo zezi:

• iminqathe

iminqathe Ngomnye wemifuno eguquguqukayo kwaye enempilo. Ibonelela nge-beta carotene kunye nokongeza umbala kwizitya. ithathwe kwikarothi beta-carotene kuthintela ukonakala kokubona. Oku kungenxa yamandla ayo okuthintela umonakalo oxidative kunye nokuvuvukala.

• intlanzi enamafutha

Iintlanzi ezinamafutha ziyimithombo etyebileyo ye-omega 3. Omega 3 fatty acidsXa idliwe ngendlela elungeleleneyo kunye ne-omega 6, iyanciphisa ukudumba. Ukuvuvukala okuphantsi emzimbeni kuphucula ukusebenza komzimba kunye nengqondo kwaye komeleza ukhuseleko. Islamoni, ityhuna kunye imackerel Ukutya intlanzi efana nale kuluncedo kwimpilo yamehlo ethu.

• isipinatshi

isipinatshi Ityebile kwiivithamini E, A, B kunye no-C, iiminerali ezifana nentsimbi kunye ne-zinc, kunye ne-phytonutrients ezifana ne-lutein kunye ne-zeaxanthin. I-Carotenoids, i-lutein kunye ne-zeaxanthin inezixhobo zokulwa ne-antioxidant kunye ne-anti-inflammatory. Ke ngoko, ukutya isipinatshi kuthintela ukuwohloka kwe-macular kunye ne-cataracts, ngelixa ugcina impilo ye-cornea ngokubonga kumxholo wayo we-zinc.

• iqanda

iqandaIqulethe zombini iivithamini ezinyibilikayo emanzini kunye ne-fat-soluble kunye nee-amino acids ezibalulekileyo. Umthubi weqanda uphezulu kancinane kwi<em>cholesterol, nto leyo ewenza ube nombala omthubi kuba ngumthombo olungileyo welutein kunye ne-zeaxanthin.

• ubisi

ubisi ve iyogathiIluncedo ekugcineni impilo yamehlo. Iqulethe i-calcium kunye ne-phosphorus, kunye ne-zinc kunye ne-vitamin A. I-Vitamin A ikhusela i-cornea. I-Zinc ibonelela ngokuthuthwa kwevithamini A ukusuka esibindini ukuya emehlweni. I-Zinc nayo inamandla okuthintela urhatyazo.

• Amantongomane

AmantongomaneIyanciphisa ukuvuvukala njengoko ingumthombo wamafutha anempilo kunye ne-vitamin E. Uphononongo luye lwafumanisa ukuba ukuthatha i-vitamin E kwiintongomane kuthintela ukubunjwa kwe-cataract ezinxulumene neminyaka.

• Ikhaphetshu

Ikhaphetshu Iqulethe iivithamini, iiminerali, i-fiber yokutya kunye ne-lutein. I-Lutein ikhusela umonakalo we-oxidative kunye namehlo anxulumene nobudala ukuwohloka kwe-macular kwaye ikhusela kwi-cataract.

• amazimba

amazimba Ingumthombo wefiber yokutya, ukutya kwezityalo, iivithamini kunye neeminerali. I-zinc kunye nomxholo we-vitamin E uxhasa impilo yamehlo. Ezi zondlo zikhusela amehlo kumonakalo we-oxidative kunye nokuvuvukala.

• Oyster

OysterItyebile kwi-zinc, isondlo esiluncedo kwimpilo yamehlo.

• ipelepele ebomvu

I-Capsicum ngumthombo olungileyo weevithamini A, E, kunye no-C, kunye ne-zeaxanthin kunye ne-lutein. Ezi vithamini kunye ne-phytonutrients zikhusela amehlo kwi-macular degeneration kunye nokukhusela i-retina ngokuthintela umonakalo owenziwe nge-oxidative.

• broccoli

broccoliYimifuno enenzuzo ezininzi. Iqulethe iivithamini A, E, C kunye ne-lutein. Ikhusela impilo yamehlo ngokuthintela umonakalo oxidative.

• Ujongilanga

Ujongilanga Iqulethe i-vitamin E, iprotheni kunye namafutha anempilo. Ezi zondlo zinciphisa ukudumba kwaye zisuse inkunkuma ye-metabolic esweni.

• ICitrus

Amehlo anesantya esiphezulu semetabolism kwaye ahlala efuna i-antioxidants ukukhupha i-toxins eveliswe ngenxa yokusabela kwe-metabolic. ezifana neeorenji, iitangerines kunye neelamuni isitrasiIngumthombo we-vitamin C - oko kukuthi, i-immune booster. Icoca ii-radicals zasimahla eziyingozi kumzimba kunye namehlo kwaye ngaloo ndlela ikhusela izihlunu zamehlo kumonakalo. I-Vitamin C ikwaphucula impilo yemithambo yegazi emehlweni.

• Iimbotyi

Iimbotyi Ingumthombo we-zinc kunye ne-bioflavonoids. Ezi zinto zikhusela i-retina kwaye zithintela umngcipheko wokukhula kwe-cataract.

• Inyama yenkomo

Inyama yenkomoItyebile kwi-zinc, iminerali ebalulekileyo kwimpilo yamehlo. I-Zinc ilibazisa ukulahleka kombono okunxulumene nobudala kunye nokuncipha kwe-macular.

Iliso ngokwalo linamazinga aphezulu e-zinc, ngakumbi kwi-retina kunye ne-vascular tissue ejikeleze i-retina.

• Su

Amanzi, abaluleke kakhulu ebomini, nawo abaluleke kakhulu kwimpilo yamehlo. Ukusela amanzi amaninzi kuthintela ukungabikho kwamanzi, okunciphisa iimpawu ze-syndrome yamehlo eyomileyo.

Kukho ukutya okunenzuzo emehlweni, kunye nokutya okuchaphazela kakubi impilo yamehlo. Enyanisweni, andiqondi ukuba unayo nayiphi na ingxaki yokuqikelela oku kutya.

Ukutya okupakishweyo, i-snacks, i-oyile engafanelekanga, ukutya okuthosiweyo, esikubiza ngokuba kukutya okungenamsoco, okuchaphazela kakubi iinkalo ezininzi zempilo yethu, kubi nakwimpilo yethu yamehlo. Oku kutya kwandisa umngcipheko wezifo ezinxulumene namehlo ezifana nokuguga kwe-macular degeneration kunye ne-cataracts.

Umthombo: 1, 2, 3