1 - izaqathe
Ukudla okunempilo kunikeza izakhi ezibalulekile ezisiza ukugcina amehlo akho enempilo. Isibonelo, kwaziwa ukuthi i-vitamin A ibalulekile embonweni, futhi ukuntuleka kungabangela isifo esibizwa ngokuthi ubumpofu ebusuku.
Ukuthola okuvela "Ucwaningo lwe-Eye-Related Study Disease Study" -ukuhlolwa okukhulu kwemitholampilo okuxhaswe yiNational Eye Institute, futhi kubonisa ukuthi i-vitamin C, i-vitamin E, i-beta-carotene, ne-lutein ingasiza ekunciphiseni ingozi yokuguqulwa kwama-macular okudala, imbangela ehamba phambili yobumpumputhe kwasebekhulile.
Ucwaningo olwengeziwe lubonisa ukuthi i-omega-3 fatty acids ingasiza ekuvikeleni amehlo ekungalaliseni kwe-retinal nokunciphisa ukungaboni kahle kwamehlo omile.
Yiqiniso, kubalulekile ukuphawula ukuthi abacwaningi basebenzisa izithako eziningi kulezi zifundo-ezifana nalokho ongakuthola ezithandweni ezondla ngokukhethekile. Kodwa, ngithole ukudla okuphakeme kunye noma ngaphezulu kwalezi izakhi ezivikela iso.
Thatha izaqathe, isibonelo. I-izaqathi inikeza i-vitamin A, kanye ne-precursor yayo, i-beta-carotene. I-Vitamin A ibalulekile embonweni ngoba kuyadingeka ukwakha i-rhodopsin, okuyisiprotheni esithatha ukukhanya ku-retina. I-Vitamin A nayo iyadingeka ekusebenzeni okuvamile kwe-cornea kanye nezibungu ezizungezile amehlo akho.
I-karoti nayo icebile nge-potassium ne-fibre ngenkathi iphansi kwamakholori futhi cishe ayinamafutha. Khonza isanqante inama-calorie ephansi e-veggie dip, phezulu isaladi nge izaqathe eziqoshiwe, noma ukhonza izaqathe eziphekwe njenge-side side dish.
2 - ama-oranges
Ama-oranges angcono embonweni wakho ngoba ayimthombo omuhle kakhulu we-vitamin C, eyasetshenziselwa iSifundo Sezifo Zezifo Ezihlobene Nesikhathi. I-Vitamin C ibuye i-antioxidant, futhi umzimba wakho udinga ukuba wenze izicubu ezixhunyiwe kanye nemithambo yegazi enempilo, kuhlanganise nalabo abatholakala emehlweni akho.
Ama-oranges azokwenza okungaphezu kokugcina amehlo akho ephilile ngoba nawo aqukethe i-potassium, i-fiber, i- calcium , ne-folate. I-orange yenza isiphuzo esihle kakhulu se-grab-and-go, noma ungakwazi ukujabulela iglasi elide lejusi le-orange noma nini sosuku.
3 - ama-Strawberries
Ama-Strawberries nawo agcwele u-vitamin C, ngakho angasiza ekuvikeleni amehlo akho ezifo ezihlobene neminyaka futhi ugcine izicubu ezixhumene nemisipha yegazi ezungeze amehlo akho enempilo.
Ama-strawberries abuye aphile kahle (i-vitamin B), i-fiber, kanye nama-phytochemicals amaningi. Yidla ama-strawberries ahlanzekile noma acwebe nge-dab yekhilimu ehlutshiwe namantongomane aqoshiwe. Noma ubakhonze nge-yogurt yamaGreki noma insimbi yokusika i-oatmeal yekusasa kwasekuseni okunempilo. Ungase ufune ngisho nokuzama i- strawberry vinaigrette noma isaladi ye-inkukhu isaladi .
4 - amazambane amazambane
Amazambane amazambane anethambile ku-vitamin A, i-beta-carotene, i-potassium, ne-fiber, njengama-carrots, ngakho-ke nawo angcono empilweni ye-iso lakho. Iphunga elimnandi lenza ama-sweet potato ngesikhathi sokudla, ngakho kulula ukuthola konke lokho okunomsoco omuhle ekudleni kwakho, ngisho noma uyidla ekhethiweyo.
Khonza amazambane abhakabhaka abhakabhakeni ngamafutha omnqumo, noma uthinta i-sweet glaze noma phezulu ngamabhontshisi abhakiwe, anyanisi, isipinashi esiphekiwe noma amantongomane. Thatha ikhefu kusuka emafreyini avamile aseFrance bese wenza ama-sweet potato fries esikhundleni, nge-molasses encane eboshiwe phezulu. Noma zama i- sweet potato casserole . Yum!
5 - ama-Oyster
Ama-Oysters awubonisi umbono wakho ngoba aphezulu kakhulu ku-zinc, esetshenziselwa "Isifundo Sezifo Zama-Eye Ehlobene Nesikhathi." Uma ungathandi ama-oyster , usengathola i-zinc kusuka kumantongomane, enkomeni, noma enkhumba, nakuba ama-oyster aqukethe i-zinc eningi kunanoma yimuphi omunye ukudla.
Uzothola ama-oysters asekhiniwe kumashalofu esitolo esitolo esikhulu, futhi ama-oysters aluhlaza atholakala emnyangweni omusha wezilwandle. Yidla ama-oyster abhakabhaka, abhema noma abaphekwe njenge-appetizer, noma wenze i-oyster stew.
6 - isipinashi
Isipinashi sixhunyaniswe nempilo ye-eye ngoba iqukethe i- lutein , ehlobene ne-vitamin A. Ucwaningo lubonisa ukuthi abantu abadla imifino eluhlaza e-lutein eline-green leafy bangase babe nomngcipheko wokuguqulwa kwama-macular.
Isipinashi sininika insimbi , i- vitamin K , ne-folate, futhi iphansi kakhulu. Yidla amaqabunga esipinashi eluhlaza phansi kwesaladi noma ingxenye yesangweji. Isipinashi esiphekiwe senza isidlo esiphundu esiphundu nesinomsoco noma isithako esinempilo ezinhlobonhlobo zokupheka, njenge:
7 - ama-Walnuts
Ama-walnuts amahle emehlweni akho ngoba aqukethe i- vitamin E , eyayisetshenziselwa "Isifundo Sezifo Zama-Eye-Age," kanye nesibalo esikhulu se-alpha-linolenic acid, okuyi-version ye-omega-3 fatty acid.
I-Walnuts nayo icebile ku-zinc nakwamanye amaminerali, kanye namavithamini amaningi ase-B amaningi. Yidla amantongomane aluhlaza ngesithelo sezithelo ezintsha njenge-snack enempilo noma ama-walnuts oqoshiwe bese uwafaka esaladi noma emifino eluhlaza.
8 - iSalmon
I-Salmon inhle emehlweni enempilo nangemibono evamile ngoba iqukethe inani elikhulu le-omega-3 fatty-more than any other kind of fish or seafood. Ucwaningo lubonisa ukuthi abantu abanokudla okuphakeme kulawa mafutha amafutha kungase kube ncane amathuba okuhlupheka ngenxa yamehlo omile.
Khonza i-saum e-baked ukuze udle noma usebenzise ama-salmon ama-salad emasaladi nase-salmon patties. I-Salmon nayo ingakhonjiswa eluhlaza (njenge-sushi noma i-sashimi), noma ukubhema nabanqunu.
Zama:
Imithombo:
Association American Optometric. "I-Essential Fatty Acids Acids Omega-3 DHA ne-EPA.
I-National Institutes of Health National Eye Institute. "Izifo Zama-Eye Ezihlobene Nezezikhathi-Ucwaningo-Imiphumela." http://www.nei.nih.gov/amd/.
Izikhungo Zempilo Zesizwe, iHhovisi Lokudla Kwezondlo. "I-Factory Sheet Fact Sheet: I-Vitamin A ne-Carotenoids." http://ods.od.nih.gov/factsheets/vitamina/.
I-Tan JS, i-Wang JJ, i-Flood V, i-Rochtchina E, i-Smith W, i-Mitchell P. "Izidakamizwa ze-antioxidants kanye nesigameko eside se-macular degeneration: i-Blue Mountains Eye Study." I-ophthalmology. 2008 Feb; 115 (2): 334-41. http://www.aaojournal.org/article/S0161-6420(07)00474-5/abstract.