Imvamisa, izingqinamba zempilo yamehlo zigxila kulokho okufanele kugqokwe izibuko ukusebenza kukhompyutha nokuthi yikuphi ukuzivocavoca okufanele ukwenze ukukhulula imisipha yamehlo. Kepha sivame ukukhohlwa ukuthi kubaluleke kangakanani ukudla ngokufanele. Ukudla okuphelele kuqukethe izakhamzimba ezondla izindawo ezahlukahlukene zamehlo ethu futhi zisize ukuvimbela izinkinga ezinjengokuwohloka kwe-macular okuhlobene nobudala, i-cataract, nokungaboni kwasebusuku.
Nazi izakhi eziyisikhombisa ezibalulekile zamehlo anempilo.
I-Beta-carotene
I-Beta-carotene yisakhi esisuka emndenini we-carotenoid futhi isebenza njenge-antioxidant enamandla yamehlo nomzimba wonke. Ikakhulu, i-beta-carotene ithuthukisa ukubona ebusuku futhi isiza nokuvikela ukulimala kwamangqamuzana wamehlo nokulungisa amaseli asevele onakele.
Ukudla Okunothile Kwe-Beta-Carotene:
- isaqathe,
- ubhatata,
- ithanga elinezithelo ezinkulu,
- upelepele (obomvu, ophuzi nowolintshi),
- i-broccoli,
- imifino eluhlaza.
Vitamin C
UVitamin C waziwa ngemiphumela emihle enamandla kumasosha omzimba, kepha ukubaluleka kwawo emzimbeni kufana ne-antioxidant evikela amaseli emiphumeleni eyingozi. Ngamehlo, uvithamini C udlala indima ebalulekile ekwehliseni ubungozi bokuwohloka kwe-macular ne-cataract.
Ukudla okunothile kuka-Vitamin C:
- Izithelo ezisawolintshi: ulamula, ulimu, izithelo zomvini,
- amajikijolo: ama-strawberries, ama-blueberries, amajikijolo,
- imifino eluhlaza.
Vitamin E
Le vithamini encibilikiswa ngamafutha akuyona nje i-antioxidant enamandla. Ucwaningo lukhombisa ukuthi uvithamini E usiza ukwehla kwezinga le-macular.
Ukudla okunothe ngo-Vitamin E:
- i-alimondi,
- ubhatata,
- isipinashi,
- ithanga,
- imifino ye-beet,
- Upelepele obomvu,
- i-asparagus,
- ukwatapheya,
- Ibhitela lamantongomane,
- i-Mango.
Ama-acid aqakathekileko
Ama-fatty acids abalulekile kithina, kepha akhona ngamanani amancane kakhulu ekudleni kwanamuhla. Ama-acid e-Omega-3 anomthelela omuhle emithanjeni yegazi nasemalungeni, okusiza ukuvimbela ukuvuvukala - imbangela enkulu yazo zonke izifo. Lawa mafutha acid asiza ngamehlo omile, asekela ukusebenza kwe-retinal, futhi abalulekile empilweni yamehlo jikelele.
Ukudla okunothile ku-omega-3 fatty acids:
- imbewu ye-chia,
- imbewu yefilakisi,
- ama-walnuts,
- i-salmon nezinye izinhlanzi zasendle ezinamafutha,
- ubhontshisi wesoya,
- isifufula,
- Amahlumela eBrussels,
- ukholifulawa.
Zinc
I-Zinc iyisakhi somzimba esibalulekile futhi inemisebenzi eminingi emzimbeni, njengokugcina ukusebenza kahle kwendlala yegilo nokusekela amasosha omzimba. Kwezempilo yamehlo, i-zinc nayo iyimicronutrient ebalulekile, ngokwesibonelo, esiza ukunciphisa ubungozi bokuwohloka kwe-macular.
Ukudla okunothe iZinc:
- isipinashi,
- ithanga kanye nembewu ye-zucchini,
- amantongomane e-cashew,
- ukhokho nokhokho powder,
- amakhowe,
- amaqanda,
- ama-oysters kanye nama-clams,
Lutein futhi Zeaxanthin
Lawa ma-carotenoid asiza ukwehla kokuwohloka kwe-macular okuhlobene nobudala kanye nokuvikela amehlo ethu ekhathakheni.
Ukudla okunothe nge-lutein ne-zeaxanthin:
- imifino eluhlaza eluhlaza,
- ubhontshisi oluhlaza,
- Amahlumela eBrussels,
- ummbila
- amawolintshi nama-tangerines,
- i-Papaya,
- isilimo esidliwayo esinamagatsha anamanzi,
- amapentshisi,
- isaqathe,
- i-Melon.