Nthawi zambiri, thanzi la diso limadalira zomwe timagudumu timavala kuti tigwire ntchito pakompyuta komanso zochita zolimbitsa thupi kuti muchepetse minofu yamaso. Koma nthawi zambiri timaiwala kufunika kodya chakudya choyenera. Zakudya zonse zimakhala ndi michere yomwe imadyetsa magawo osiyanasiyana amaso athu ndikuthandizira kupewa mavuto monga kuchepa kwa khungu, khungu, ndi khungu usiku.
Nazi zinthu zisanu ndi ziwiri zofunika kukhala ndi maso athanzi.
Beta-carotene
Beta-carotene ndi michere kuchokera kubanja la carotenoid ndipo imakhala ngati antioxidant yamphamvu m'maso ndi thupi lonse. Makamaka, beta-carotene imathandizira kuona bwino usiku ndipo imathandizanso kupewa kuwonongeka kwa maselo amaso ndikukonzanso maselo omwe awonongeka kale.
Zakudya Zapamwamba za Beta-Carotene:
- karoti,
- mbatata,
- dzungu lalikulu,
- tsabola (wofiira, wachikasu ndi lalanje),
- burokoli,
- masamba obiriwira obiriwira.
vitamini C
Vitamini C amadziwika ndi mphamvu zake zabwino pachitetezo cha mthupi, koma kufunikira kwake mthupi kuli ngati antioxidant yomwe imateteza maselo ku zovuta. Kwa maso, vitamini C amatenga gawo lofunikira pochepetsa chiwopsezo cha kuchepa kwa macular ndi ng'ala.
Zakudya zabwino za Vitamini C:
- zipatso za mandimu: mandimu, mandimu, zipatso zamphesa,
- zipatso: strawberries, blueberries, mabulosi akuda,
- masamba obiriwira obiriwira.
vitamini E
Vitamini wosungunuka wamafuta uyu si antioxidant wamphamvu chabe. Kafukufuku akuwonetsa kuti vitamini E imathandizira kuchepa kwa macular.
Zakudya zopatsa thanzi za Vitamini E:
- amondi,
- mbatata,
- sipinachi,
- dzungu,
- Beet amadyera,
- Tsabola wofiyira,
- katsitsumzukwa,
- peyala,
- chiponde,
- mango.
Ma acid acofunikira
Ma acid acids ndi ofunikira kwa ife, koma amapezeka pang'ono pokha pazakudya zamakono. Omega-3 fatty acids amathandizira pamitsempha yamagazi ndi zimfundo, zothandiza kupewa kutupa - komwe kumayambitsa matenda onse. Mafuta amtunduwu amathandiza ndi maso owuma, kuthandizira magwiridwe antchito, ndipo ndikofunikira paumoyo wamaso wonse.
Zakudya zokhala ndi omega-3 fatty acids:
- mbewu za chia,
- mbewu ya fulakesi,
- mtedza,
- nsomba ndi nsomba zina zamtchire,
- nyemba za soya,
- tofu,
- Zipatso za Brussels,
- kolifulawa.
nthaka
Zinc ndi michere yofunikira ndipo imagwira ntchito zambiri mthupi, monga kugwira ntchito bwino kwa chithokomiro ndikuthandizira chitetezo chamthupi. Zaumoyo wamaso, zinc imakhalanso ndi micronutrient yofunika yomwe, mwachitsanzo, imathandizira kuchepetsa chiwopsezo cha kuchepa kwa macular.
Zakudya zokhala ndi nthaka:
- sipinachi,
- dzungu ndi mbewu zukini,
- mtedza,
- koko ndi ufa wa kakao,
- bowa,
- mazira,
- oyster ndi ziphuphu,
Lutein ndi Zeaxanthin
Ma carotenoids amathandiza kuchepa kwa zaka zambiri komanso kuteteza maso athu ku mathithi.
Zakudya zokhala ndi lutein ndi zeaxanthin:
- masamba obiriwira obiriwira,
- nyemba zobiriwira,
- Zipatso za Brussels,
- chimanga
- malalanje ndi tangerines,
- Papaya,
- Selari,
- yamapichesi,
- karoti,
- Vwende.