Kai me te Hauora Kanohi
He maha ngā wā ka kitea te hauora o ngā kanohi ina tīmata te pōuri o te tirohanga, ka tere te ngenge o ngā kanohi, ka puta rānei ngā tohu pēnei i te maroke me te mamae. Heoi, he okana te kanohi e mahi tonu ana mai i te wā e ara ake ai tātou tae noa ki te wā e moe ai tātou, e urutau ana ki te māramatanga me te tukatuka i ngā mōhiohio tirohanga. Kei muri i ngā āheinga whakamiharo o te kanohi kei reira tētahi matea koiora nui: te kai totika me te taurite . Mā te pūtaiao kai ka mārama tātou ki te whai wāhi a ētahi matūkai ki te pupuri i te mahi a te retina, te cornea, te karu, me te io whatu. Arā, ko tā tātou e kai ana ka pā nui ki te kounga o tā tātou tirohanga me te mōrearea o ngā mate kanohi a muri ake nei.
He aha te pānga o te kai totika ki te hauora o ngā kanohi?
He kiko te kanohi e pāngia ana e te ahotea waikura, arā, te kino o ngā pūtau i puta mai i ngā rauropi kore utu. Mā te pānga ki te hihi ultraviolet, te parahanga, te paowa hikareti, te kore moe, me te whakamahinga roa o ngā taputapu pūkoro ka piki ake te ahotea waikura. Hei tāpiri, ko ētahi wāhanga o te kanohi—pērā i te retina—he nui te pākia o te tinana, nō reira me whai tonu te tinana i ngā matūkai me te hāora. Ina kore te tinana i ētahi matūkai , ka heke te whakatikatika kiko me te tiaki pūtau. Nō reira, ka ngāwari ake ngā kanohi ki te ngenge, te mumura, te maroke, tae noa ki ngā mate pirau.
E whakaahuahia ana e te pūtaiao kai te mahi a ngā momo huaora, kohuke, ngako hauora, me ngā matūkai tipu hei pupuri i te hanganga me te mahi a te kanohi. He mahi tā ngā matūkai ki te hanganga o ngā tae tirohanga, hei pupuri i te makuku o te mata o te kanohi, hei whakatairanga i te rere o te toto ki te retina, hei whakaroa hoki i ngā kino i puta mai i te koroheketanga.
Huaora A: te mea nui mō te tirohanga pō me te hauora o te kornea
Ko te Huaora A te matūkai tino rongonui e pā ana ki te hauora o ngā kanohi. Ko tana mahi matua ko te hanganga o te rhodopsin, he tae i roto i te retina e āwhina ana i te tirohanga i te mārama iti. Ka taea e te korenga o te Huaora A te whakararu i te pō (he uaua ki te kite i te pō) ā, i ngā wā kino, ka puta te xerophthalmia, he mate kanohi maroke kino ka taea te kino i te cornea.
Ka taea te tiki i ngā puna huaora A mai i ngā kararehe me ngā tipu. Mai i ngā kararehe, ka kitea te huaora A i roto i te ate, i ngā hua manu, me ngā hua miraka . Mai i ngā tipu, ka whiwhi tātou i te provitamin A (beta-carotene), ka hurihia e te tinana hei huaora A. He nui te kitea i roto i ngā kāreti, kūmara, paukena, pīnihi, me ngā huawhenua kakariki pouri. Ehara i te mea ko te nui anake te mea nui, engari ko te ōritetanga o te kai me te taurite ki ētahi atu matūkai.
Lutein me te zeaxanthin: ngā tātari taiao mō te mārama kikorangi
Ko te Lutein me te zeaxanthin he carotenoid e kohikohia ana i roto i te macula, te wāhanga o te retina e whai wāhi nui ana ki te koi o te tirohanga me te taipitopito. Ka mahi ēnei matū rite tonu ki ngā "mōhiti kanohi tūturu" mā te āwhina ki te tātari i te mārama kikorangi me te tiaki i te retina mai i te kino o te waikura. I te ao hou, he maha ngā wā ka kōrerohia te pānga ki te mārama kikorangi mai i ngā mata. Ahakoa kei te rangahauhia tonutia ō rātou pānga, he mea nui tonu te pupuri i te nui o te lutein me te zeaxanthin i te mea e tautoko ana i te hauora o te karu me te koroheketanga hauora.
Ko ngā puna o te lutein me te zeaxanthin ko te pīnihi, te kāreti, te pūrokoro, te kānga, te pī, me ngā toene hua manu. He mea whakamīharo, he matū wairewa-ngako ngā carotenoids, nō reira he pai ake te mimiti ina kainga tahi me ngā ngako hauora, pērā i te parai i roto i te hinu oriwa, te kainga rānei me te āwokato.
Ngā Huaora C me te E: ngā antioxidants e tiaki ana i te arotahi me te retina
He mea nui ngā huaora C me E hei ārai i ngā rauropi kore utu. He nui te huaora C i roto i te wai o ngā kanohi, ā, he mahi tāna ki te tiaki i te karu mai i te kino waikura ka taea te whakatupu i te katarata. I taua wā, ka āwhina te huaora E wairewa-ngako ki te tiaki i ngā kiriuhi pūtau, tae atu ki ngā pūtau retina, mai i te waikura lipid.
Ko ngā puna pai o te huaora C ko te kuawa, te karaka, te kiwi, te rōpere, te pepa pere, me te broccoli. He nui te huaora E i roto i ngā aramona, ngā purapura putirā, ngā nati hāte, ngā hinu huawhenua, me ngā āwokato. Ko te kai e nui ana i ngā hua me ngā huawhenua kanapa ka whakarato i ngā antioxidants e tika ana.
Omega-3: tautoko mō te retina me ngā kanohi maroke
He wāhanga hanganga nui ngā waikawa ngako Omega-3, inā koa te DHA (waikawa docosahexaenoic), o te retina. He mahi anō tā te Omega-3 ki ngā tukanga ārai-mumura, ā, ka āwhina pea i ngā tohumate kanohi maroke o ētahi tāngata mā te tautoko i te kounga o te kiriata roimata me te hauora o te repe meibomian.
Ko ngā puna pai rawa atu o te omega-3 ko ngā ika momona pērā i te hāmana, te sardine, te makarela, me te tuna. Ko ētahi atu kōwhiringa ko ngā purapura chia, ngā purapura harakeke, me ngā nati wōnati, ahakoa kei roto i ēnei te momo ALA, kāore e huri tonu ki te DHA/EPA. Mō te hunga kāore e kai ika ana i ētahi wā, he mea nui kia whakanuia ō puna omega-3, me te kai e whakaiti ana i ngā ngako trans me ngā kai parai nui rawa, ka taea ai te whakararu i te mumura.
Konutea me te selenium: ngā kohuke e tautoko ana i te mahi a te retina
Ka āwhina te konutea ki te kawe i te huaora A mai i te ate ki te retina hei whakaputa i te melanin, te tae tiaki i roto i te kanohi. Ka pā te korenga o te konutea ki te urutau i waenga i te mārama me te pōuri, ā, ka piki ake te ngāwari ki ngā raruraru tirohanga. He wāhi anō hoki tō te selenium hei wāhanga o te pūnaha antioxidant o te tinana, e āwhina ana ki te tiaki i ngā pūtau mai i te kino.
Ko ngā puna o te konutea ko te mīti, te kaimoana (ina koa ko ngā tio), ngā nati, me ngā purapura. Ka kitea te selenium i roto i te ika, i ngā hua manu, me ngā nati Brazil (1–2 noa iho ngā nati he nui te selenium). He pai ake te kai i tēnei kohuke mā roto i ngā kai katoa, nā te mea ka pāngia pea e ngā pānga taha mena ka nui rawa te tāpiringa me te kore tirotiro.
Te huka toto, te momona, me te mōrearea o te mate kanohi
Ehara i te mea ko ngā huaora me ngā kohuke anake te kaupapa o te pūtaiao kai, engari ko ngā tauira kai e pā ana ki te pākia o te pūnaha io. Ko ngā taumata huka toto kāore i te whakahaeretia ka whakanui ake i te mōrearea o te mate retinopathy mate huka, arā, te kino o ngā oko toto i roto i te retina i puta mai i te mate huka. Ka taea e tēnei āhuatanga te arahi ki te ngoikore o te tirohanga, tae atu ki te matapo mēnā kāore e rongoatia. Hei tāpiri, ko te toto toto tiketike me te cholesterol tiketike ka pā ki te rere o te toto ki ngā kanohi, ka whakanui ake i te mōrearea o ngā mate o te retina me te io whatu.
Nō reira, he rite tonu te kai mō te hauora o ngā kanohi ki te kai mō te hauora o te cardiometabolic: whakaitihia ngā inu huka, ngā kai tukatuka-maha, ngā ngako whakawhiti, me te tote nui rawa. Whakanuia te muka mai i ngā huawhenua, ngā hua, me ngā witi katoa, ā, whiriwhiria ngā pūmua hiroki me ngā ngako hauora.
Ngā tikanga kai e tautoko ana i te hauora o ngā kanohi
Kāore e hiahiatia he uaua te whakapai ake i te hauora o ngā kanohi. Ko te mea nui ko te kai i ngā momo kai rerekē me te whakamahi i ngā kai hou. Ka taea e koe te whai i ēnei tikanga:
1. Whakakīia tō pereti ki ngā tae: whakakotahihia ngā huawhenua kakariki pouri, ngā huawhenua karaka me ngā hua whai kiko huaora C i ia rā.
2. Kai ika momona e rua i te wiki hei whakatutuki i ō hiahia omega-3, whakarerekētia rānei ō puna huawhenua.
3. Tāpirihia ngā ngako hauora kia māmā ake ai te mimiti o ngā carotenoids, pērā i te hinu oriwa, ngā nati, ngā purapura, te āwōkātō rānei.
4. Whakaitihia te huka me te paraoa tukatuka hei pupuri i te pumau o te huka toto, he pānga tēnei ki ngā oko toto o te retina.
5. Inuhia he nui ngā wai nā te mea ka kino ake te maroke o ngā kanohi i te wā e maroke ana.
Hei tauira, he ngāwari noa iho ngā tahua kai e kitea ana e te kanohi: he parakuihi hua manu me te pīnihi parai, he tina he ika tunutunu me te pūrokoro me te raihi parauri, he kai mātotoru o te kuawa, o te karaka rānei, ā, he kai pō he hupa huawhenua me ngā nati tāpiri.
Te tūranga o te āhua noho i tua atu i te kai
Ahakoa he mea nui te kai totika, ka pāngia hoki te hauora o ngā kanohi e ētahi atu tikanga. Ka āwhina te moe pai ki te whakatika i ngā kiko me te whakaiti i te ngenge o ngā kanohi. He mea nui te whakamutu i te kai paipa nā te mea ka whakanui ake te kai paipa i te ahotea waikura, ā, ka honoa ki te pikinga o te mōrearea o te pirau kanohi me te katarata. Hei tāpiri, mauria he pare kanohi UV i waho, ā, whakamahia te ture 20-20-20 i te wā e titiro ana ki ngā mata: i ia 20 meneti, titiro atu mō te 20 hēkona, tata ki te 20 putu (6 mita).
Whakamutunga
He hononga tata te kai me te hauora o ngā kanohi. Ka tautoko te Huaora A i te tirohanga pō me te mahi a te kornea, ka tiaki te lutein-zeaxanthin i te macula, ka whakarato ngā huaora C me te E i te tiaki antioxidants, ka āwhina ngā omega-3 i te retina me te whakatika i ngā tohumate o te kanohi maroke, ā, ka tautoko ngā kohuke pēnei i te konutea me te selenium i te mahi nui o te kanohi. Hei tāpiri, he haumitanga matua te kai e whakahaere ana i te huka toto, te toto toto tiketike, me te mumura hei ārai i ngā mate kanohi mau tonu.
Hei whakamutunga, ko te pupuri i te hauora o ngā kanohi ehara i te mea ko te whakaiti i te wā e titiro ana ki te mata, te mau rānei i ngā mōhiti anake, engari ko te whiriwhiri i ngā kai tika mō ia rā. Mā te kai taurite, te noho hauora, me ngā whakamātautau kanohi auau, ka nui ake te tūponotanga kia mārama tonu tō tirohanga tae noa ki te kaumātuatanga.
