Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 2 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 1000 Kcal.
Nkhani yosunga thanzi la maso m'nthawi yathu ino yakhala yofunika kwambiri. Kalanga, mavuto a masomphenya afala kwambiri masiku ano. Oyang'anira makompyuta, zowonetsera TV ndi mafoni a m'manja, zipangizo zina zamakono sizigwira ntchito bwino m'maso mwathu. Zikutheka kuti mutha kuchepetsa matenda a ophthalmic ndikuthandizira maso anu kuwona bwino momwe mungathere posintha zakudya zanu moyenera. Akatswiri apanga chakudya chamaso. Tiyeni tiwone zomwe ziyenera kudyedwa kuti masomphenya asatipangitse nkhawa.
Zakudya zofunika kwa maso
Mukamadya kwambiri maswiti, ufa woyera ndi zinthu zina zoipa, m’pamenenso ziwalo zanu za maso zimakhala zosatetezeka. Monga momwe ziwerengero zimanenera, ngati ndinu mkazi wamtundu wamaso owala, mwayi wanu wokhala ndi masomphenya mpaka ukalamba umachepetsedwa kwambiri.
Chimodzi mwa zinthu zofunika kwambiri m'maso ndi carotonoid lutein, yomwe siipangidwa m'thupi mwaokha, koma imabwera ndi chakudya chokha. Lutein amatha kulimbitsa kwambiri retina ndikuteteza ku radiation ya ultraviolet. Malo osungiramo zinthu izi pakati pa zakudya ndi zipatso zosiyanasiyana ndi zipatso (makamaka black currants, blueberries, raspberries, yamatcheri, zipatso za goji), masamba obiriwira obiriwira.
Zinc ndi imodzi mwazomera zopindulitsa kwambiri pakhungu. Kuti mupeze zokwanira thupi, tsamirani mtedza, dzungu ndi mpendadzuwa njere, ng'ombe, koko, mphodza, nyemba, nkhuku mazira. Oyster alinso ndi zinc wochuluka.
Omega-3 ndi omega-6 fatty acids angathandize kuchepetsa chiopsezo cha ng'ala. Magwero otsimikiziridwa a zigawozi ndi mtedza, mbewu, nsomba (makamaka pollock, herring, Kamchatka nsomba), mafuta a fulakesi.
Vitamini E imayambitsa kuthamanga kwa intraocular. Amapezeka mochuluka mokwanira mu mpendadzuwa ndi mafuta a azitona, mapeyala, sipinachi, majeremusi atirigu, ndi maamondi.
Maso capillaries, ndipo ndithudi mitsempha ya magazi m'thupi lonse, imalimbitsa vitamini C. Zimakhalanso zabwino chifukwa zimathandiza kuyamwa kwa mavitamini A ndi E. Ndi bwino kuyang'ana vitamini C mu tsabola wa belu (makamaka wofiira), malalanje, kiwi. , sitiroberi.
Vitamini A wotchulidwa ali ndi udindo wa masomphenya a usiku, chinyezi cha cornea, kuteteza maso athu ku matenda. Koposa zonse, amapezeka mu mazira a nkhuku, mitundu yosiyanasiyana ya tchizi, kanyumba tchizi, batala. Pali vitamini A wambiri mu masamba ndi zipatso zamtundu wa lalanje. Gwero labwino la vitamini iyi ndi kaloti.
Chifukwa chake, kuti maso anu azigwira ntchito moyenera momwe mungathere, muyenera kudya chipatso chimodzi kapena zipatso zochepa, masamba awiri patsiku. Kumawonjezera kaphatikizidwe wa lutein zili mwa iwo ndi wofatsa matenthedwe processing wa mankhwala. Ndi bwino kudya zomwe mungathe kuziphika. Kuphika, kuphika, kuphika (koma osati Frying!) Zogulitsa zimaloledwa. Yesetsani kudya nsomba kawiri pa sabata. Mafuta a Flaxseed amagwiritsidwa ntchito bwino pakukongoletsa mbale, komanso ndiwothandiza kuwonjezera mbewu za fulakesi ku mbale. Ngati mukufuna kuphika chinachake ufa, tikulimbikitsidwa kugwiritsa ntchito ufa wopangidwa kuchokera ku chomera ichi. Musaiwale kuphatikiza zakudya zanu unsweetened muesli, dzinthu zosiyanasiyana, yogurt chopanda kanthu.
Ndikofunikira kwambiri kuti thanzi la ziwalo za masomphenya liziyang'anira ulamuliro wakumwa. Imwani madzi aukhondo makapu 5-6 tsiku lililonse. Koma chiwerengero cha zakumwa zomwe zimakhala ndi mphamvu zowonongeka (tiyi wakuda wakuda, khofi, soda) ziyenera kukhala zochepa.
Pazakudya zamaso, tikulimbikitsidwa kudya 4-5 pa tsiku pamlingo wocheperako, ndipo kupuma pakati pa chakudya kuyenera kukhala maola 3-4. Ndikoyenera kudya chakudya chamadzulo kwa maola angapo musanapume usiku.
Ponena za kutalika kwa njira ya diso, ngati sizikukupangitsani kukhala omasuka, mukhoza kumamatira kwa nthawi iliyonse, ngakhale moyo wanu wonse.
Chotsatira chogwirika, monga lamulo, chimadzipangitsa kumva mu mwezi ndi theka mutayamba kutsatira malamulo a zakudya. Chifukwa cha zakudya zoyenera, kufalikira kwa magazi m'dera lamaso kumawonekera bwino. Maso amayamba kutopa pang'ono, kudzitukumula kowazungulira kumatha, nthawi zambiri kumva kosasangalatsa kwa cornea kumadzipangitsa kumva. Ndikoyeneranso kudziwa kuti zakudya izi zimachotsa masomphenya, zimachepetsa chiopsezo cha conjunctivitis ndi matenda ena a maso.
Komanso, kutenga multivitamins kungathandize kuchepetsa mavuto a masomphenya. Tsoka, ndizosatheka kupatsa thupi zinthu zonse zofunika mothandizidwa ndi chakudya. Chotero kumwa mapiritsi oyenerera mwachiwonekere sikudzakhala kochulukira.
Kuonjezera apo, akatswiri amalimbikitsa kuti mukhale ndi nthawi yochuluka panja kuti maso anu azipuma. Umboni wa sayansi wasonyezanso kuti kuchita masewera olimbitsa thupi pang'ono kungachepetse chiopsezo cha glaucoma. Nachi chifukwa china choti mupangire mabwenzi ndi masewera.
Ngati mumathera nthawi yambiri kutsogolo kwa polojekiti, onetsetsani kuti mupume ndipo musaiwale kumangophethira nthawi zambiri; mwanjira iyi mudzapewa kuyanika maso anu mosayenera. Moisturize cornea ndi madontho apadera kapena gels. Inde, mumsewu, tetezani maso anu ku cheza cha ultraviolet, ingress ya zinthu zovulaza ndi zinthu zakunja. Koma zonsezi ndi mutu wa kukambirana kwina. Lero tikukamba za zakudya.
tsiku 1
Chakudya cham'mawa: omelet awiri mazira ndi zitsamba, phwetekere, m'nyanja ndi nthangala za sesame.
Chakudya: mipiringidzo iwiri ya mabulosi a muesli.
Chakudya chamasana: lobio wobiriwira ndi nyama; mbale ya supu ya tomato puree.
Chakudya chamadzulo: saladi ya zipatso; 1-2 cheesecakes.
Chakudya chamadzulo: saladi ndi sipinachi ndi magawo a salmon fillet, atavala ndi yogati yachilengedwe.
tsiku 2
Chakudya cham'mawa: saladi ya mavwende, zipatso ndi mtedza, zoviikidwa mu yogurt yopanda kanthu.
Chakudya: Mipukutu ingapo ya masika ndi msuzi wa chiponde.
Chakudya chamasana: mbale ya kabichi puree supu; biringanya zophikidwa.
Chakudya chamadzulo: hummus wopangidwa kuchokera ku zukini ndi masamba angapo a flaxseed (kupanga hummus, sakanizani 2 zukini, theka la galasi la sesame phala, 2-3 cloves wa adyo, magawo 4 a tomato wouma, madzi a theka la mandimu, 2-3 cloves wa adyo - Supuni XNUMX za batala mu blender kuchokera ku zipatso za azitona).
Chakudya chamadzulo: tsabola ziwiri za belu zodzaza ndi mpunga ndi mazira a nkhuku yophika, chimanga ndi masamba osiyanasiyana.
tsiku 3
Chakudya cham'mawa: sangweji ya turkey fillet; saladi ya dzira ndi sipinachi, yothira mu yogurt yachilengedwe kapena kefir yamafuta ochepa, yokongoletsedwa ndi zonunkhira.
Chakudya: green smoothie.
Chakudya cham'mawa: mbatata yosenda ndi sipinachi, okoleretsa ndi batala kapena mafuta a masamba.
Chakudya chamadzulo: nthochi ndi maswiti a mtedza (sakanizani nthochi ziwiri zazing'ono ndi mtedza wambiri wodulidwa mu blender, muwagawire pa pepala lophika mumphika wochepa kwambiri ndi kuumitsa kwa maola 1,5 pa kutentha kwa madigiri 100).
Chakudya chamadzulo: casserole yamitundu yosiyanasiyana ya kabichi (kohlrabi, Brussels zikumera, broccoli), tomato ndi zitsamba zokhala ndi mafuta ochepa a masamba, zonunkhira ndi zonunkhira.
tsiku 4
Chakudya cham'mawa: phala la flaxseed ndi mbewu za dzungu ndi zipatso.
Chakudya: kapu yamadzi alalanje.
Chakudya chamasana: buckwheat yophika pamodzi ndi zukini ndi chimanga; mbale ya supu ya masamba ndi tomato wouma dzuwa ndi nandolo.
Chakudya chamadzulo: saladi ya maapulo, udzu winawake, nkhaka, mphesa ndi amondi pang'ono.
Chakudya chamadzulo: supuni ziwiri za vinaigrette; nkhuku fillet yophikidwa ndi zonunkhira pansi pa yogurt yachilengedwe.
tsiku 5
Chakudya cham'mawa: dzungu zophikidwa ndi zoumba, walnuts, uchi wachilengedwe.
Chakudya: avocado mousse.
Chakudya chamasana: mbatata zingapo zophikidwa ndi bowa; yophika nkhuku dzira.
Chakudya chamadzulo: kanyumba tchizi pamodzi ndi mbande za tirigu ndi nthangala za sesame; puree kuchokera kusakaniza zipatso ndi zipatso.
Chakudya chamadzulo: masamba a kabichi a Savoy odzaza ndi msuzi wa tchizi.
tsiku 6
Chakudya cham'mawa: sitiroberi, nthochi ndi mkaka smoothies.
Chakudya: saladi ya bowa ndi nyemba zobiriwira ndi arugula.
Chakudya chamasana: bowa kirimu msuzi; broccoli yophikidwa ndi tchizi grated ndi tomato.
Chakudya chamasana: magawo angapo a paneer; buledi wopangidwa kuchokera ku nyongolosi ya tirigu.
Chakudya chamadzulo: mbatata yosenda ndi cilantro; Brussels zikumera; ma walnuts awiri.
tsiku 7
Chakudya cham'mawa: oatmeal yophikidwa m'madzi ndi zipatso, zoumba, ma amondi angapo; kapu ya cocoa.
Chakudya: karoti ndi madzi a dzungu.
Chakudya chamasana: mbale ya supu ya mphodza; saladi masamba ndi utakula nyemba; mpunga wina wowiritsa.
Chakudya chamasana: nthochi ziwiri zokazinga ndi zipatso ndi mtedza.
Chakudya chamadzulo: pasitala wokhala ndi zidutswa za salimoni ndi njere zazing'ono za poppy.
Eye Diet Contraindications
The zakudya alibe contraindications kwa maso.
- Mwachibadwa, simuyenera kudya zakudya zilizonse ngati muli ndi ziwengo.
- Sikoyenera kumamatira ku njira ya diso pokhapokha mutapatsidwa zakudya zosiyana.
Ubwino wa zakudya m'maso
- Kuphatikiza pa kusintha kwabwino pankhani ya masomphenya, mudzawonadi zabwino mu thupi lonse komanso thanzi.
- Potsatira menyu omwe akufunsidwa, mutha kupatsa thupi zonse zofunikira, kudya zokoma komanso zosiyanasiyana.
- Zakudya za maso sizipereka malamulo okhwima, pali malingaliro ambiri okhudza kusankha chakudya. Mutha kusankha zakudya zomwe mumakonda ndikupanga menyu kuchokera kwa iwo. Makamaka, njirayi ndi yosavuta kusinthira zamasamba kapena zakudya zina zomwe anthu ambiri amatsatira.
- Ndipo ngati muchepetse calorie zomwe zili muzakudya, mutha kuonda nthawi imodzi.
- Mutha kupezanso kulemera kwa thupi komwe kukusowa, ngati kuli kofunikira, powonjezera mphamvu ya menyu.
Kuipa kwa chakudya cha maso
- Kuti mukhale ndi zotsatira zowoneka, zakudya zoyenera ziyenera kutsatiridwa kwa nthawi yayitali.
- Zidzatenga nthawi kuti musinthe kadyedwe kanu, makamaka ngati akhala anzanu kwa nthawi yaitali. Koma izi sizingaganizidwe ngati zosachepera, koma mosiyana.
Kukonzanso zakudya kwa maso
Kudyanso zakudya kapena kumamatira nthawi zonse zili ndi inu. Kudya koyenera sikudzakuvulazani.