Izinto Okufanele Uzenze Ngempilo Yamehlo - Ukudla Okulungele Amehlo

Ukukwazi ukubona umhlaba kuyisibusiso ngempela. Amehlo ayisitho sethu sezinzwa esibaluleke kakhulu esivumela ukuthi sizwe ngaphandle kokuthinta. Yingakho kufanele sibavikele ngokucophelela. Kunjalo, iminyaka yethu, izakhi zofuzo nokuba matasa kakhulu ngezinto zikagesi kuthinta ukubona kwethu ngokuhamba kwesikhathi.Izinto okufanele zenziwe ukuze ziphatheke impilo yamehlo zihlolwa kanye nempilo ejwayelekile. Ngakho-ke, ukudla okunomsoco kubalulekile. Izakhamzimba ezizuzisa iso zisiza ekugcineni ukusebenza kwamehlo, zivikele amehlo ekukhanyeni okuyingozi futhi zinciphise ukukhula kwezifo eziwohlokayo ezihlobene neminyaka. 

Ziyini izifo zamehlo?

Amathuba okuba nesifo samehlo ayanda njengoba ukhula. Izifo zamehlo ezivame kakhulu yilezi:

• I-Cataract: Kuyisimo esidala ukufiphala kwamehlo. I-cataract ehlobene neminyaka iyimbangela ehamba phambili yokukhubazeka kokubona kanye nobumpumputhe emhlabeni jikelele.

• Isifo sikashukela i-retinopathy: Lesi simo, lapho isifo sikashukela sibangela ukukhubazeka kwamehlo kanye nobumpumputhe, kwenzeka lapho amazinga kashukela aphezulu elimaza imithambo yegazi ku-retina.

• Isifo samehlo omile:  Uketshezi oludabukisayo olunganele lubangela ukuthi izinhlayiya zome futhi zidale izinkinga zokubuka.

• I-Glaucoma: Kuyisifo esibonakala ngokuwohloka okuqhubekayo kwenzwa ye-optic, edlulisela ukwaziswa okubonakalayo kusuka emehlweni kuya ebuchosheni. Kuholela ekungaboni kahle noma ekungaboni kahle.

• Ukuncipha kwe-macular: I-macula iyingxenye emaphakathi ye-retina. kuncike eminyakeni yobudala ukuwohloka kwe-macularingenye yezimbangela eziyinhloko zobumpumputhe.

Nakuba ingozi yokuthuthukisa lezi zimo incike ngezinga elithile ezakhini zethu zofuzo, ukudla kwethu nakho kunendima ebalulekile ekuthuthukiseni lezi zimo.

Izinto Okumele Uzenze Ngempilo Yamehlo

• ukuhlolwa kwamehlo njalo

Kubaluleke kakhulu ukuvakashela udokotela wamehlo njalo ukuze ube namehlo anempilo futhi uvimbele izimo zamehlo ezinciphisa ukubona esikhathini esizayo. Kunconywa ukuthi kuhlolwe amehlo njalo eminyakeni emibili kuya kwemine. Abantu abanezinkinga zempilo ezaziwayo bangase badinge ukuhlolwa kwamehlo kaningi.

• vikela amehlo elangeni

Kubalulekile ukuvikela amehlo emisebeni yelanga eyingozi ye-ultraviolet (UV). Futhi kuyadingeka ukwenza lokhu hhayi kuphela ehlobo, kodwa unyaka wonke. Izibuko zelanga kufanele zigqokwe unyaka wonke ukuvikela ukulimala kwelanga. Khetha izibuko ezinamalensi e-UV100 anikeza ukuvikelwa kwe-UV okungu-400%.

• Ukudla izithelo nemifino

Ukudla okulinganiselayo kuvikela impilo yamehlo kuze kube sekugugeni. Ngokuvamile, ukudla kwakho kwansuku zonke kufanele kube nama-carbohydrates, amaprotheni, amafutha angenayo i-unsaturated, kanye nama-servings amahlanu wezithelo nemifino usuku ngalunye.

Ukudla okuhlanganiswe kahle kwezithelo nemifino emibalabala, amantongomane nembewu, amaprotheni namafutha abalulekile kuzoqinisekisa ukuthi udla konke okudingayo ukuze uvikele amehlo.

• ukuvivinya umzimba njalo

Ngaphezu kokunaka ukudla okunomsoco ukuvivinya umzimba njalo Kubalulekile futhi ukwenza. Ayigcini nje ngokugcina imisipha ilingana, igcina isisindo singaphansi kokulawula, futhi igcina inhliziyo nezinye izitho ziphilile, iphinde isekele impilo yamehlo. Ukuzivivinya umzimba nakho kuvikela amehlo ngokuvikela izifo zamehlo ezifana ne-cataract, i-glaucoma kanye nokuwohloka kwe-macular okuhlobene neminyaka.

• yeka ukubhema

Ukubhema akulungile emaphashini futhi kuyimbangela ehamba phambili yomdlavuza. Futhi kwandisa ubungozi bokukhula kwe-macular degeneration ehlobene neminyaka, i-cataract, nokulimala kwenzwa ye-optic. Zontathu lezi zimo ziholela ebumpumputheni.

Ukubhema kuyiphinda kabili ingozi yokungaboni kahle, futhi amakhemikhali ayingozi akugwayi ayingozi ngokukhethekile kuyi- macula yeso. Isheshisa ukuthuthukiswa kokuwohloka kwe-macular okuhlobene neminyaka.

Ezinye izinkinga zamehlo ezingase zenzeke ngenxa yokubhema ugwayi zihlanganisa uveitis, ukuvuvukala kwe-uvea, i-diabetesic retinopathy, ebangelwa ukulimala kwemithambo yegazi ye-retina, nesifo samehlo esomile, esidala ukubomvu kwamehlo, ukulunywa, nokungakhululeki okuvamile. .

• ukulawula isisindo

Isifo sikashukela sohlobo 2 sibangela ukwanda okungavamile kushukela egazini. Ukwenyuka kukashukela egazini kwandisa amathuba okuba nesifo sikashukela i-retinopathy, isifo samehlo esiholela ebumpumputheni.

Ukulawula isisindo namafutha omzimba kubalulekile ukuvimbela isifo sikashukela sohlobo 2. Abantu abakhuluphele ngokweqile basengozini enkulu yohlobo 2 lwesifo sikashukela. Ukwenyuka kukashukela egazini okubangelwa isifo sikashukela kuvala imithambo yegazi ku-retina futhi kugcine kulimaze ukubona.

• phumuza amehlo

Ukuphumula kwamehlo kubalulekile empilweni yamehlo. Ukulala kuyingxenye ebalulekile yomjikelezo wokuvuselela umzimba wansuku zonke. Ukuqwasha kubangela izinkinga zamehlo.

Izinkinga zesikhashana ezingase zibe umphumela wokukhathala zihlanganisa isifo samehlo esomile, esibangela ukoma, ububomvu, futhi ngezinye izikhathi ukungaboni kahle. Izinkinga zesikhathi eside ezingase zenzeke zihlanganisa i-ischemic optic neuropathy (ukulimala kwenzwa yokubona ngenxa yokungagelezi kahle kwegazi) kanye nezingozi ze-glaucoma.

Enye yezinkinga ezinkulu zanamuhla ukusetshenziswa okwandayo kwezikrini zedijithali. Yingakho i-eyestrain ivame kakhulu kubantu abadala abaneminyaka yokusebenza. Lokhu kuba nomthelela omubi empilweni yamehlo. Noma ubani ohlala kukhompuyutha usuku lonke usengozini enkulu. Akukona nje ukulala kuphela, kodwa futhi namakhefu avamile usuku lonke kubalulekile ukuze iso liphumule.

• izivivinyo zamehlo

Ukuzivocavoca kwamehlo kuxazulula izinkinga ezihlukahlukene ezihlobene neso. Ukuzivocavoca kwamehlo okuvamile kuvimbela ukucindezeleka kwamehlo kanye nesifo samehlo esomile. Ukuzivocavoca okulula ukusiza ukugcina impilo yamehlo kuhlanganisa:

• ekhipha amehlo: Qala ngokubheka phezulu bese kancane uzungeza ngokwewashi izikhathi ezingu-10 uphinde uphikisane newashi izikhathi ezingu-10.

• Ukugxila kokuzijwayeza: Bamba ipensela ubude bengalo bese ugxilisa amehlo akho kulo. Gcina ukugxila kwakho njengoba usondeza ipeni kancane kancane ebusweni bakho. Yima uma ingamayintshi ambalwa ukusuka ekhaleni lakho. Bese uyibuyisela emuva kancane kancane, ugcine ugxile epeni ngaso sonke isikhathi. 

phuza amanzi amaningi

Ukuphuza amanzi kubalulekile empilweni yamehlo. Amanzi ayadingeka ukuze kukhiqizwe amandla futhi ngaphandle kwawo, amaseli emizimbeni yethu ayafa. Yingakho kubalulekile ukuthi umzimba uhlale unamanzi.

Imaphi Amavithamini Alungele Amehlo?

• vitamin A

Ukushoda kwe-Vitamin Aingenye yezimbangela ezivame kakhulu zobumpumputhe emhlabeni. Le vithamini iyadingeka ukuze kuvikelwe amaseli azwela ukukhanya kwamehlo. Lezi zaziwa nangokuthi ama-photoreceptors. Uma ungadli uvithamini A owanele, ungase ube nobumpumputhe ebusuku, iso elomile, noma izifo zamehlo ezimbi kakhulu, kuye ngobunzima bokuntuleka kwayo.

I-Vitamin A itholakala kuphela ekudleni okuvela ezilwaneni. Imithombo yokudla ecebile ihlanganisa isibindi, izikhupha zamaqanda kanye nemikhiqizo yobisi. Ungathola futhi uvithamini A kuma-antioxidant plant compounds okuthiwa i-provitamin A carotenoids, egcwele ezinye izithelo nemifino. I-Provitamin A carotenoids ihlinzeka, ngokwesilinganiso, cishe amaphesenti angama-30 ezidingo zabantu zikavithamini A. Okuphumelela kakhulu kwalokhu inani eliphezulu lesipinashi nezaqathi. i-beta-carotened.

• I-Lutein ne-Zeaxanthin

I-Lutein ne-zeaxanthinKuyi-antioxidant ephuzi ye-carotenoid futhi yaziwa ngokuthi i-macular pigment. Lokhu kungenxa yokuthi igxile ku-macula, ingxenye emaphakathi ye-retina. I-retina ungqimba lwamaseli azwela ukukhanya odongeni olungemuva lomfundi.

I-Lutein ne-zeaxanthin zisebenza njengemisebe yelanga yemvelo. Idlala indima ebalulekile ekuvikeleni amehlo ekukhanyeni okuluhlaza okwesibhakabhaka okuyingozi. Yehlisa ubungozi bokuwohloka kwe-macular. Futhi kunciphisa ingozi yolwelwesi lwamehlo.

I-Lutein ne-zeaxanthin zivame ukutholakala ekudleni. Imifino enamahlamvu aluhlaza iyimithombo emihle yale carotenoid. Izikhupha zamaqanda, ummbila omnandi, amagilebhisi abomvu aphakeme ku-lutein ne-zeaxanthin. I-egg yolk ingenye yemithombo engcono kakhulu ngenxa yokuqukethwe kwayo kwamafutha amaningi. I-carotenoids imunca kangcono uma idliwa namafutha.

• I-Omega 3 Fatty Acids

Iketango elide i-omega 3 fatty acids eicosapentaenoic acid (EPA) kanye I-docosahexaenoic acid (DHA) Kubalulekile empilweni yamehlo. I-DHA isiza ekugcineni ukusebenza kwamehlo futhi ikhona ngamanani aphezulu ku-retina. Kubalulekile futhi ekukhuleni kobuchopho namehlo ngesikhathi sosana. Ngakho-ke, ukushoda kwe-DHA kwenza buthaka ukubona, ikakhulukazi ezinganeni.

Ukuthatha izithasiselo ze-omega 3 kuhle esifweni samehlo esomile. Kuyasiza nakwezinye izifo zamehlo. Ngokwesibonelo; kunciphisa ingozi ye-retinopathy yesifo sikashukela. Kodwa akulona ukwelashwa okuphumelelayo kokuwohloka kwe-macular okuhlobene neminyaka.

Umthombo wokudla ongcono kakhulu we-EPA ne-DHA inhlanzi enamafutha. Futhi, izithasiselo ze-omega 3 ezivela ezinhlanzi noma i-microalgae zivame ukusetshenziswa.

• I-Gamma-Linolenic Acid

I-Gamma-linolenic acid itholakala ngamanani amancane ekudleni. i-omega 6 fatty acidkuyinto Ngokungafani namanye ama-omega 6 fatty acids amaningi, i-gamma-linolenic acid inezindawo zokulwa nokuvuvukala. Phakathi kwemithombo ecebile ye-gamma-linolenic acid amafutha e-primrose yakusihlwa. Amafutha e-evening primrose anciphisa izimpawu zesifo samehlo esomile.

• I-vitamin C

Amehlo adinga inani eliphezulu lama-antioxidants - ngaphezu kwanoma yisiphi esinye isitho. i-antioxidant I-vitamin C okubaluleke kakhulu. Ukugcwala kukavithamini C kuphezulu engxenyeni yeso enamanzi kunakwezinye uketshezi lomzimba. Ingxenye enamanzi uketshezi olugcwalisa ingxenye engaphandle yeso.

Amazinga kavithamini C emhluzweni alingana ngokuqondile nokudla. Ngakho-ke ungakwazi ukwandisa ukugxila kwayo ngokuthatha izithasiselo noma ukudla ukudla okunothe ngovithamini C. Abantu abane-cataract banamazinga aphansi e-antioxidant. Abantu abasebenzisa izithasiselo zikavithamini C mancane amathuba okuba nolwelwesi lwamehlo.

I-Vitamin C itholakala ezithelo nasemifino eminingi; lezi zihlanganisa upelepele, i-citrus, i-guava, i-kale kanye ne-broccoli.

• Vitamin E

Vitamin E Kuyiqembu lama-antioxidants ancibilikayo amafutha avikela ama-acids anamafutha e-oxidation eyingozi. Ukuthola i-vitamin E eyanele kubalulekile empilweni yamehlo, njengoba i-retina inokugxila okuphezulu kuma-acids anamafutha.

Ukuntuleka okukhulu kwe-vitamin E kungabangela ukonakala kwe-retina kanye nobumpumputhe. Ukuthatha i-vitamin E nsuku zonke kunciphisa ingozi ye-cataract. Imithombo yokudla engcono kakhulu ye-vitamin E ihlanganisa amafutha emifino afana ne-almond, imbewu ye-sunflower namafutha e-flaxseed.

• zinc

Amehlo aqukethe amazinga aphezulu e-zinc. zincIyingxenye yama-enzyme amaningi abalulekile, kuhlanganise ne-superoxide dismutase, esebenza njenge-antioxidant.

I-Zinc iphinde ibandakanyeke ekwakhekeni kwezingulube ezibukwayo ku-retina. Ngakho-ke, ukuntuleka kwe-zinc kungabangela ukungaboni ebusuku. Imithombo yokudla yemvelo ecebile nge-zinc ihlanganisa ama-oyster, inyama, imbewu yethanga namakinati.

Ukudla Okuhle Esweni

Njengoba ukudla kunomthelela kuzo zonke izici zempilo yethu, nakho kuneqhaza elibalulekile empilweni yamehlo. Ukudla okulungele impilo yamehlo yilezi:

• izaqathe

izaqathe Ingenye yemifino eguquguqukayo futhi enempilo. Ihlinzeka nge-beta carotene kanye nokwengeza umbala ezitsheni. ethathwe isanqante i-beta-carotene kuvimbela ukukhubazeka kokubona. Lokhu kungenxa yamandla ayo okuvimbela ukulimala kwe-oxidative nokuvuvukala.

• izinhlanzi ezinamafutha

Izinhlanzi ezinamafutha ziyimithombo ecebile ye-omega 3. I-Omega 3 fatty acidsUma idliwe ngendlela elinganiselayo ne-omega 6, inciphisa ukuvuvukala. Ukuvuvukala okuphansi emzimbeni kuthuthukisa ukusebenza komzimba nobuchopho futhi kuqinisa amasosha omzimba. Uhlobo lwenhlanzi, tuna kanye i-mackerel Ukudla izinhlanzi ezinjengalezi kunenzuzo empilweni yethu yamehlo.

• Spinach

Spinach Icebile ngamavithamini E, A, B no-C, amaminerali afana ne-iron ne-zinc, nama-phytonutrients afana ne-lutein ne-zeaxanthin. I-Carotenoids, i-lutein ne-zeaxanthin inezindawo zokulwa nokuvuvukala kanye ne-anti-inflammatory. Ngakho-ke, ukudla isipinashi kuvimbela ukuwohloka kwe-macular kanye ne-cataract, kuyilapho kugcina impilo ye-cornea ngenxa yokuqukethwe kwayo kwe-zinc.

• iqanda

iqandaIqukethe kokubili amavithamini ancibilikayo emanzini nanamafutha kanye nama-amino acid abalulekile. I-yolk yeqanda ine-cholesterol ephakeme kancane, okuyenza ibe nombala ophuzi ngoba iwumthombo omuhle we-lutein ne-zeaxanthin.

• ubisi

ubisi ve iyogathiKuyinzuzo ekugcineni impilo yamehlo. Iqukethe i-calcium ne-phosphorus, kanye ne-zinc ne-vitamin A. I-Vitamin A ivikela i-cornea. I-Zinc inikeza ukuthuthwa kwevithamini A kusuka esibindini kuya emehlweni. I-Zinc nayo inamandla okuvimbela ulwelwesi lwama-cataract.

• Amantongomane

AmantongomaneInciphisa ukuvuvukala njengoba iwumthombo wamafutha anempilo kanye ne-vitamin E. Ucwaningo luye lwathola ukuthi ukuthatha i-vitamin E kumantongomane kuvimbela ukwakheka kwe-cataract okuhlobene neminyaka.

• Iklabishi

Iklabishi Iqukethe amavithamini, amaminerali, i-fiber yokudla kanye ne-lutein. I-Lutein ivimbela ukulimala kwe-oxidative kanye namehlo ahlobene nobudala ukuwohloka kwe-macular futhi ivikela ku-cataract.

• okusanhlamvu okuphelele

okusanhlamvu okuphelele Iwumthombo wefayibha yokudla, ukudla kwezitshalo, amavithamini namaminerali. I-zinc ne-vitamin E yayo isekela impilo yamehlo. Lezi zakhi zivikela amehlo emonakalweni we-oxidative nokuvuvukala.

• ukhwathu

ukhwathuInothile nge-zinc, isakhi esiwusizo empilweni yamehlo.

• upelepele obomvu

I-Capsicum iwumthombo omuhle wamavithamini A, E, no-C, kanye ne-zeaxanthin ne-lutein. Lawa mavithamini nama-phytonutrients avikela amehlo ekuwohlokeni kwe-macular futhi avikele i-retina ngokuvimbela ukulimala kwe-oxidative.

• broccoli

broccoliKuyimifino enezinzuzo eziningi. Iqukethe amavithamini A, E, C kanye ne-lutein. Ivikela impilo yamehlo ngokuvimbela ukulimala kwe-oxidative.

• Ubhekilanga

Ubhekilanga Iqukethe uvithamini E, amaprotheni namafutha anempilo. Lezi zakhi zinciphisa ukuvuvukala futhi zisuse imfucuza ye-metabolic esweni.

• Uwolintshi

Amehlo anezinga eliphezulu le-metabolic futhi adinga njalo ama-antioxidants ukuze akhiphe ubuthi obukhiqizwa ngenxa yokusabela kwe-metabolic. njengamawolintshi, ama-tangerines nolamula ezisawolintshiIwumthombo kavithamini C - okungukuthi, iyisiqiniseko sokuzivikela komzimba. Ihlanza ama-radicals mahhala ayingozi emzimbeni nasemehlweni futhi ngaleyo ndlela ivikele imisipha yamehlo ekulimaleni. I-Vitamin C ibuye ithuthukise impilo yemithambo yegazi emehlweni.

• ugaye

ugaye Iwumthombo we-zinc nama-bioflavonoids. Lokhu kuvikela i-retina futhi kuvimbele ingozi yokwakheka kwe-cataract.

• Inkomo

InkomoIcebile ku-zinc, i-mineral ebalulekile empilweni yamehlo. I-Zinc ibambezela ukulahleka kombono okuhlobene neminyaka kanye nokuwohloka kwe-macular.

Iso ngokwalo linamazinga aphezulu e-zinc, ikakhulukazi ku-retina kanye nezicubu zemithambo ezungeze i-retina.

• Su

Amanzi, abalulekile empilweni, nawo abaluleke kakhulu empilweni yamehlo. Ukuphuza amanzi amaningi kuvimbela ukuphelelwa amanzi emzimbeni, okunciphisa izimpawu ze-eye syndrome eyomile.

Kukhona ukudla okuzuzisa amehlo, kanye nokudla okunomthelela omubi empilweni yamehlo. Empeleni, angicabangi ukuthi awunayo inkinga yokuqagela lokhu kudla.

Ukudla okupakishiwe, ukudla okulula, amafutha angenampilo, ukudla okuthosiwe, esikubiza ngokuthi ukudla okungenamsoco, okuthinta kabi izici eziningi zempilo yethu, nakho kuyingozi empilweni yethu yamehlo. Lokhu kudla kwandisa ingozi yezifo ezihlobene namehlo ezifana nokuwohloka kwe-macular okuhlobene neminyaka kanye nolwelwesi lwama-cataract.

Izithenjwa: 1, 2, 3