Okuqukethwe
Muva nje, odokotela bezamehlo emhlabeni wonke bakhala i-alamu: abantu abaningi ngokwengeziwe beminyaka yonke babhekene nezinkinga zokukhubazeka okubukwayo. Ngaphezu kwalokho, izifo zamehlo "ziba zincane", zithinta ngisho nezakhamizi ezisencane. Isibonelo, ngokusho kwedatha engekho emthethweni, cishe i-30% yezingane zesimanje zidinga ukulungiswa kombono. Futhi laba yilabo kuphela abaye bahlolwa njalo.
Kodwa-ke, isibalo sangempela seziguli zesikhathi esizayo se-ophthalmologist siseseyindida. Emva kwakho konke, izifo eziningi azinalutho, ngakho-ke zingatholakala ngesikhathi kuphela uma uvakashela udokotela wezifo zamehlo njalo.
Noma kunjalo, ngokusho kokuqinisekisa kodokotela, ezinye izifo zamehlo futhi, ikakhulukazi, ukulahleka kwamandla okubuka, zingavinjelwa kalula. Ukuze wenze lokhu, udinga, okungenani, ukulungisa indlela odla ngayo, futhi, njengomkhawulo, ukushintsha imikhuba yakho kancane, unciphise isikhathi osichitha phambi komqaphi wekhompyutha, i-TV noma igajethi.
Funda futhi nendatshana yethu yokudla okuzinikele.
Ingabe ukudla okunomsoco kungayithinta impilo yamehlo?
Njengoba ukusebenza kwezokwelapha nezibalo zemibuzo yokucinga kukhombisa, abantu abavela emhlabeni wonke babuza lo mbuzo. Kodwa-ke, ososayensi baqala ukufuna ukuxhumana phakathi kokudla kanye nombono womuntu isikhathi eside ngaphambi kokuba iningi labo lizalwe.
Emuva ngo-1945, kwatholakala ukuthi i-macula yeso (indawo ephuzi phakathi nendawo ye-retina) iqukethe i-carotenoid pigments ephuzi. Uma kucatshangelwa iqiniso lokuthi izinceku zesayensi zaqala ukufunda ngokuningiliziwe imikhiqizo yokudla eminyakeni eminingi kamuva, khona-ke akekho owaziyo ukuthi izingulube ezifanayo zikhona kwezinye zazo.
Kodwa-ke, ngo-1958, ososayensi balinga ukufakazela ukuthi ukuthatha amavithamini athile (owokuqala kubo waphenya ngo-vitamin E), okukhona nasekudleni, kungavimbela ukonakala kwe-macular. Ngaphezu kwalokho, imiphumela yalolo cwaningo yayimangalisa nje - izingxenye ezimbili kwezintathu zababambiqhaza bakwazi ukugwema ukukhula kokukhubazeka okubonakalayo, ngokumane nje bathuthukise isimo sendawo ye-macular.
Kusukela lapho, kwenziwa inani elikhulu locwaningo kule ndawo. Okwamanje, lezo zazo, imiphumela yazo ekhombise ukuthuthuka kwezempilo yeziguli ezi-2/3 zingabalwa ngakwesinye isandla. Lokhu kunikeza ilungelo lokubeka ukudla okuthile ngokulingana namakhambi asebenza kakhulu wokulwa nezinkinga zokubona.
Eminyakeni engama-30 kamuva e-United States, ngesikhathi sesinye isifundo ngaphansi kohlelo lweNational Health and Nutrition Examination Program, ososayensi bathola ukuthi ingozi yokuhlaselwa yisifo esifana nokuwohloka kwe-macular kubantu ababambelela ekudleni okune-beta-carotene ingaphansi ngama-43% kune lokho kwalabo abangadli i-carotenoids. Futhi-ke bafakazele ngokuphelele ukuthi ukudla isipinashi noma imifino ye-collard izikhathi ezingama-5-6 ngesonto kunciphisa ubungozi bokuwohloka kwe-macular kuze kufike kuma-88%. Isizathu esihle sokulalela iseluleko sabo, akunjalo?
Imikhiqizo engu-15 ephezulu yokuthuthukisa umbono
Iklabishi. Iqukethe i-lutein ne-zeaxanthin, enqwabelana ku-retina futhi evumela ukugcina umbono omuhle isikhathi eside. Umsebenzi wabo omkhulu ukuvikela emiphumeleni eyingozi yokukhanya, ikakhulukazi i-shortwave blue. Ngaphezu kwalokho, lezi zinto zivimbela ukubonakala kwamehlo. Futhi ukusebenza kwabo kuphakeme kakhulu kangangokuthi kokubili ukwelashwa kokuwohloka kwe-macular kanye nokwelashwa kwe-cataract kusekelwe ekusetshenzisweni kwabo. Futhi kuklabishi kukhona amavithamini A no-C, abhekene nejubane lokuzivumelanisa kwamehlo nobumnyama nokuvikelwa emiphumeleni yama-radicals.
Igalikuni. Ngenxa yokuqukethwe kwayo kwe-zinc ne-niacin, kusiza umzimba ukuthi umunce uvithamini A, umelane nama-radicals wamahhala, futhi ugcine ukusebenza kwamehlo okujwayelekile ngokwakhiwa kwamaseli amasha.
Uhlobo lwenhlanzi. Odokotela bavame ukuhlekisa ngokuthi lolu hlobo lwezinhlanzi luminyene ne-omega-3 fatty acids. Zivumela umuntu ukuthi alwe nesifo se-eye eye (kuvame ukubonwa kubantu abasebenza kukhompyutha), ngaleyo ndlela anciphise ubungozi bokuhlaselwa yi-glaucoma, kanye nokuwohloka kwe-macular kuze kufike ku-30%. Futhi ukuze uzwe umphumela omuhle, kwanele ukudla amagremu ayi-100. ukudoba amahlandla ama-2 ngeviki. Ngaphezu kwesalmon, i-tuna, i-mackerel, i-sardine, noma i-herring yizinketho ezinhle.
Um-alimondi. Umthombo omuhle kakhulu kavithamini E. Ukusetshenziswa kwawo okuvamile kuvimbela ukuthuthukiswa kwezifo ezahlukahlukene zamehlo futhi kugcina amandla okubuka isikhathi eside.
Ubhatata. Ine-beta-carotene eningi ukwedlula izaqathe. Ngaphezu kwalokho, ukuhlinzeka ngokudla kathathu kwansuku zonke kwevithamini A, kwanele ukudla ubhatata osayizi ophakathi nendawo.
Isipinashi. Iqukethe i-lutein, okuthi, phakathi kwezinye izinto, ivimbele ukulahleka kombono.
I-broccoli. Kuyinqolobane yezakhamzimba zempilo yamehlo, njenge-lutein no-vitamin C.
Izinhlamvu. Uhlu lwezinzuzo zokuzisebenzisa empeleni alupheli. Kodwa-ke, maqondana nombono, yibo abavimbela ukuwohloka ngenxa yokuqukethwe okuphezulu kwensimbi ne-selenium.
Isaqathe. Uma engekho ubhatata, ungawusebenzisela ukucebisa umzimba ngovithamini A.
Uwolintshi. Ziqukethe i-lutein ne-vitamin C, enomphumela wokulwa ne-antioxidant, ngaleyo ndlela igcina umbono omuhle isikhathi eside.
Amaqanda. Zonke izinto ezizuzisayo ezifanayo - i-zeaxanthin ne-lutein zitholakala ku-isikhupha samaqanda. Ngakho-ke, ukuba khona kwabo ekudleni komuntu wesimanje kuyimpoqo. Kodwa-ke, kufanele kukhunjulwe ukuthi ukuhlukunyezwa kwalo mkhiqizo kuholela ekwakhiweni kwamapulangwe e-cholesterol.
I-currant emnyama namagilebhisi. Ziqukethe zombili ama-antioxidants nama-fatty acid abalulekile, okuthi, phakathi kwezinye izinto, anikeze impilo yamehlo futhi avimbele ukulahleka kombono.
Upelepele waseBulgaria. Ungumthombo omuhle kakhulu kavithamini C.
Ukudla kwasolwandle. Njenge-salmon, aqukethe i-omega-3 fatty acids esiza ukugcina amandla okubuka nenjabulo empilweni isikhathi eside.
Ukwatapheya. Ukusetshenziswa kwayo kungakhuphula izinga le-lutein emzimbeni futhi, ngaleyo ndlela, kunciphise ubungozi bokuhlaselwa ngamehlo kanye nokuwohloka kwe-macular.
Yikuphi okunye ongakuthuthukisa ukubona kwakho
- 1 Vocavoca njalo amehlo… Lokhu kungaba ukunyakaza kwabafundi kwesobunxele nangakwesokudla, phezulu naphansi, ukunyakaza okujikelezayo, ukunyakaza kwe-oblique noma ukucwayiza. Into esemqoka ukumisa isikhashana imizuzwana embalwa ngemuva ngakunye kwazo.
- 2 Yeka ukubhema… Ayigcini ngokwandisa ubungozi bokuba nesifo sengwengwezi nokuwohloka kwe-macular, kodwa futhi ibanga ukuphazamiseka ekusebenzeni kwemizwa ye-optic.
- 3 Gqoka izibuko zelanga kaningi… Avikela amehlo emiphumeleni eyingozi yemisebe ye-ultraviolet.
- 4 Ungeqisi okumnandi nosawoti, ngoba amazinga kashukela aphakeme avusa ukuthuthukiswa kwezifo zamehlo futhi aholele ekukhubazekeni kokubona. Futhi usawoti uvimbela ukuphuma kuketshezi emzimbeni, ngaleyo ndlela kwande ingcindezi ye-intraocular.
- 5 Nciphisa uphuzo oludakayo neziphuzo ezine-caffeine ngangokunokwenzeka… Idala i-eye eye syndrome kanye nokuphazamiseka komzimba. Ngakho-ke, kungcono ukuwabeka ngeziphuzo zemvelo - utamatisi, i-orange, i-berry noma i-beetroot. Aqukethe amavithamini kuphela, kodwa futhi ne-lycopene - enye ye-carotenoids.
Siqoqe amaphuzu abaluleke kakhulu mayelana nokudla okufanelekile ukuze sithuthukise umbono futhi singajabula uma wabelana ngesithombe kwinethiwekhi yokuxhumana noma kubhulogi, ngesixhumanisi saleli khasi: