1 - kaloti
Chakudya chopatsa thanzi chimapatsa zakudya zofunikira zomwe zimakuthandizani kuti mukhale ndi thanzi labwino. Mwachitsanzo, zimadziwika bwino kuti vitamini A ndi yofunikira pa masomphenya, ndipo kusowa kwabwino kungayambitse matenda omwe amachitcha khungu usiku.
Zotsatira za "Zophunzira Zokhudzana ndi Matenda a Zaka Zakale" -chiyeso chachikulu chachipatala chothandizidwa ndi National Eye Institute, amasonyezanso kuti vitamini C, vitamini E, beta-carotene, ndi lutein zingathandize kuchepetsa chiopsezo cha kuchepa kwa macular, chifukwa chachikulu cha akhungu mwa okalamba.
Kafukufuku wowonjezera amasonyeza kuti omega-3 fatty acids angathandize kuteteza maso kuchoka kwa kutaya kwa retina ndi kuchepetsa kukhumudwa kwa maso owuma.
Ndizofunikira kunena kuti ochita kafukufuku anagwiritsa ntchito zakudya zambiri mu maphunzirowa-ofanana ndi zomwe mungapeze muzipangizo zowonjezeramo zakudya. Koma, ndapeza zakudya zomwe zili m'modzi mwa zowonjezera kapena zowonjezera zazitsulo zoteteza maso.
Tengani kaloti, mwachitsanzo. Kaloti amapereka vitamini A, ndi chithunzithunzi chake, beta-carotene. Vitamini A ndi ofunikira masomphenya chifukwa amafunikira kupanga rhodopsin, yomwe ndi mapuloteni omwe amatenga kuwala mu retina. Vitamini A ndiyenso kufunikira kwa ntchito yabwino ya cornea ndi nembanemba zomwe zikuzungulira maso anu.
Kaloti amakhalanso ndi potaziyamu ndi mchere wambiri ngakhale kuti alibe mafuta. Gwiritsani karoti wothira ndi calorie yochepa ya veggie dip, pamwamba saladi ndi kaloti odulidwa, kapena perekani kaloti zophika monga zakudya zathanzi.
2 - malalanje
Mawang'anga ndi abwino kwa masomphenya anu chifukwa ali ndi gwero la vitamini C, lomwe linagwiritsidwa ntchito pa Phunziro la Matenda a Zilonda Zakale. Vitamini C imakhalanso ndi antioxidant, ndipo thupi lanu limafunikira kuti likhale ndi mawonekedwe othandizira komanso mitsempha yathanzi, kuphatikizapo zomwe mumapezeka.
Mawang'onongowo adzachita zambiri kuposa kukhalabe wathanzi chifukwa ali ndi potassium, fiber, calcium , ndi folate. Malalanje amapanga chotukuka chabwino kwambiri, kapena mukhoza kusangalala ndi galasi la madzi a lalanje nthawi iliyonse ya tsiku.
3 - Strawberries
Froberberries imadzala ndi vitamini C, kotero amathandizira kuteteza maso anu ku matenda okhudzana ndi msinkhu komanso kusunga mitsempha ndi mitsempha yamagazi mumaso mwathu.
Froberries amakhalanso ndi mavitamini (B vitamini), mapiritsi, ndi mitundu ya phytochemicals. Idyani strawberries watsopano kapena wodzaza ndi dab wa kirimu wophika ndi mtedza wodula. Kapena muwatumikire ndi yogagisi yachigiriki kapena oatmeal wothandizira zitsulo kuti mukhale chakudya cham'mawa. Mwinanso mungafune kuyesa sitiroberi vinaigrette kapena saladi ya sitiroberi .
4 - Zakudya Zabwino
Mbatata ya mbatata imakhala ndi vitamini A, beta-carotene, potasiyamu, ndi fiber, monga kaloti, kotero ndi zabwino kwa diso lanu la thanzi. Kutsekemera kokoma kumapangitsa mbatata kugunda pa nthawi ya chakudya, kotero ndi zophweka kupeza zakudya zonse zabwinozo mu zakudya zanu, ngakhale kuti ndinu odya.
Kutumikira mbatata zophikidwa ndi mafuta, kapena kugwiritsidwa ntchito kokometsera kokoma kapena pamwamba ndi nyemba zophikidwa, anyezi, sipinachi yophika kapena mtedza. Tengani mpumulo kuchokera ku Fries nthawi zonse ndikupanga ntchentche zokoma mmalo mwake, ndikuwombera pamwamba pang'ono. Kapena yesani kabatata kabatata . Yum!
5 - Oysters
Oyster ndi abwino kwa masomphenya anu chifukwa amakhala okonzeka kwambiri, omwe amagwiritsidwa ntchito mu "Zophunzira Zokhudza Matenda a Zakale." Ngati simukukonda oysters , mutha kupeza zinc kuchokera ku mtedza, ng'ombe, kapena nkhumba, ngakhale kuti oyster ali ndi zinki kuposa chakudya china chilichonse.
Mudzapeza oyster zamzitini m'masitolo ambiri ogulitsa zakudya, ndipo oyster yaiwisi ali mu dipatimenti yatsopano ya nsomba. Idyani yaiwisi, yosuta kapena yophika monga appetizer, kapena yopanga chotupa cha oyster.
6 - sipinachi
Sipinachi imagwirizanitsidwa ndi thanzi la maso chifukwa liri ndi lutein , yomwe imakhudzana ndi vitamini A. Kafukufuku amasonyeza kuti anthu omwe amadya masamba obiriwira a green lutein akhoza kukhala ndi chiwopsezo chokhala ndi vuto la macular.
Sipinachi imakupatsanso chitsulo , vitamini K , ndi folate, ndipo ndizochepa kwambiri. Idyani masamba otsukira sipinachi m'munsi mwa saladi kapena gawo la sangweji. Sipinachi yophika imapanga mbale yokoma ndi yothira zakudya zowonjezera zakudya kapena zakudya zowonjezera mu maphikidwe osiyanasiyana, monga:
7 - Walnuts
Walnuts ndi abwino kwa maso anu chifukwa ali ndi vitamini E , omwe amagwiritsidwa ntchito mu "Phunziro la Matenda a Maganizo a Zakale," komanso chiwerengero chachikulu cha alpha-linolenic acid, chomwe chiri chomera cha omega-3 mafuta acid.
Walnuts ali ndi zinc ndi miyala yambiri, kuphatikiza ma vitamini ambirimbiri. Idyani mtedza wosakaniza ndi zipatso zatsopano monga zakudya zopatsa thanzi kapena zonunkhira zokometsetsa ndi kuziwonjezera ku saladi kapena masamba obiriwira.
8 - Salimoni
Salmon ndi yabwino kuwonetsetsa maso ndi masomphenya abwino chifukwa ali ndi omega-3 mafuta ambiri-kuposa nsomba zina kapena nsomba. Kafukufuku amasonyeza kuti anthu omwe amadya kwambiri mafutawa amakhala osachepera ndi maso owuma.
Kutumikira nsomba yophika chakudya chamadzulo kapena kugwiritsira ntchito saluni chunks mu saladi ndi nsomba patties. Salmon ingathenso kutumizidwa yaiwisi (monga sushi kapena sashimi), kapena kusuta ndi openga.
Yesani:
Zotsatira:
Association of American Optometric Association. "Mafuta Ofunika Amathandiza Omega-3 DHA ndi EPA.
National Institutes of Health National Eye Institute. "Matenda a Diso Okhudza Zaka Zophunzira-Zotsatira." http://www.nei.nih.gov/amd/.
National Institutes of Health, Office of Food Supplements. "Chakudya Chakudya Chakudya: Vitamini A ndi Carotenoids." http://ods.od.nih.gov/factsheets/vitamina/.
Tan JS, Wang JJ, Chigumula V, Rochtchina E, Smith W, Mitchell P. "Zakudya za antioxidants komanso nthawi yaitali ya chiwerengero cha matenda a chilengedwe: Blue Blue Mountains Study." Ophthalmology. 2008 Feb; 115 (2): 334-41. http://www.aaojournal.org/article/S0161-6420(07)00474-5/abstract.