Ukudla okunempilo akuyona nje isibalo esincane, kodwa futhi namehlo alungiswe kahle. Ukudla esikubeka emapuletini ethu nsuku zonke kunquma ngisho nezinga le-hydration ye-eyeball, yingakho kubaluleke kakhulu ukucabangela wonke amaminerali namavithamini adingekayo.
Kuyafaneleka ukufaka izinhlanzi kumenyu, ngoba zinikeza i-omega-3 fatty acids edingekayo ukuze ubone kahle. Banesibopho sokwakheka kwama-photoreceptors nezicubu zezinzwa ku-retina yeso. Ukuqinisekisa ingxenye yabo efanelekile, kufanele ufinyelele i-salmon noma amavithamini kuma-capsules. Yiziphi ezinye izithako ezidingekayo ukuze ubone kahle?
Ama-Anthocyanins
- Izinto ezinikeza umbala ezimbali nasezithelo, zilwa nokuvuvukala, amagciwane, zivikele imithambo yegazi yeso futhi zikhuthaze ukukhiqizwa kwe-rhodopsin, okuwumbala we-retina ozwelayo. Iklabishi elibomvu nezithelo ezifana nama-cherries, ama-cherry amuncu, ama-chokeberries, ama-currants, ama-strawberry nama-plums anenqwaba yawo.
Amavithamini A, C no-E ayinkimbinkimbi
Amavithamini athathwa ngokuqondile ekudleni angcono kakhulu empilweni yethu. Amavithamini A, C no-E, asebenza njengama-antioxidants alwa nengcindezi ye-oxidative, abaluleke kakhulu emehlweni.
- Ukushoda kwe-Vitamin A kungabangela ukungaboni ebusuku, okubuye kwaziwe ngokuthi yi-night blindness. Usongo lwesibili i-eye syndrome eyomile, okungukuthi okuthiwa. i-xerophthalmia. Masizame ukuba nokudla okucebile nge-beta-carotene epuletini lethu nsuku zonke, okuhlanganisa: isibindi, isipinashi, izaqathi, i-broccoli noma ithanga.
- Ngakolunye uhlangothi, ukuntula uvithamini C, ngaphandle kokubangela izifo, ngaphezu kwalokho kwandisa ingozi yokuba nesifo samehlo. Izithelo ezisawolintshi nama-currants ziwumthombo osobala we-vitamin C, nakuba zikhona nasezinqulwini ze-rose, ama-apula, amagilebhisi, i-asparagus, i-broccoli kanye nopelepele obomvu.
- Owokugcina wamavithamini anomthelela omkhulu ekusebenzeni kahle kwamehlo uvithamini E. Isenzo sawo esiyinhloko ukwehlisa ama-radicals mahhala. Singayithola kumantongomane, ama-alimondi, igciwane likakolweni, imajarini, ubhekilanga, ummbila noma amafutha kabhontshisi wesoya.
Izithako zamaminerali
- Kuthathwe njalo zinc isusa ukucasuka kwamehlo. Ngenxa yokuthi isebenzisana ne-vitamin A, iqinisekisa ukusebenza kahle kwe-macula, etholakala engxenyeni emaphakathi yeso. I-mineral ikhona obisini lwe-skim, isibindi, amaqanda, imbewu yethanga, i-legumes nesinkwa se-wholegrain.
- I-Manganese ishanela ama-radicals mahhala emzimbeni. Ukwengeza i-manganese, kunconywa ukuthi udle impande ye-parsley, ama-beet, ukholifulawa kanye nembewu ye-sunflower.
- Copper kuthuthukisa umbono. Itholakala kumantongomane, ukwatapheya kanye nezilwane zasolwandle.
- selenium ivikela amehlo ekwakhekeni kwesifo sikashukela i-retinopathy. Ukushoda kwe-Selenium akuvamile, ukuze umelane nakho, kufanele ufinyelele irayisi elinsundu, i-asparagus, amaqanda no-anyanisi.