Zakudya ndi Thanzi la Maso
Thanzi la maso nthawi zambiri limawonekera pokhapokha ngati maso ayamba kufooka, maso akumva kutopa msanga, kapena zizindikiro monga kuuma ndi kupweteka zimayamba. Komabe, diso ndi chiwalo chomwe chimagwira ntchito mosalekeza kuyambira nthawi yomwe timadzuka mpaka nthawi yomwe timagona, kusintha kuwala ndikusintha zithunzi. Kumbuyo kwa luso lapadera la diso kulinso ndi kufunika kofanana kwachilengedwe: zakudya zokwanira komanso zoyenera . Sayansi yazakudya imatithandiza kumvetsetsa momwe michere ina imagwirira ntchito posunga ntchito ya retina, cornea, lens, ndi mitsempha ya optic. Mwanjira ina, zomwe timadya zimakhudza kwambiri mawonekedwe a maso athu komanso chiopsezo cha matenda a maso amtsogolo.
N’chifukwa chiyani zakudya zimakhudza thanzi la maso?
Diso ndi minofu yomwe imakhudzidwa ndi kupsinjika kwa okosijeni, komwe ndi kuwonongeka kwa maselo komwe kumachitika chifukwa cha ma free radicals. Kukumana ndi kuwala kwa ultraviolet, kuipitsa, utsi wa ndudu, kusowa tulo, komanso kugwiritsa ntchito mafoni kwa nthawi yayitali kungapangitse kupsinjika kwa okosijeni. Kuphatikiza apo, mbali zina za diso—monga retina—zimasinthasintha kwambiri ndipo motero zimafuna michere ndi mpweya wokwanira. Thupi likasowa michere ina , kukonzanso minofu ndi chitetezo cha maselo kumachepa. Zotsatira zake, maso amakhala osavuta kutopa, kutupa, kuuma, komanso matenda otupa.
Sayansi ya zakudya imalongosola momwe mavitamini osiyanasiyana, mchere, mafuta athanzi, ndi michere ya zomera imagwirira ntchito posunga kapangidwe ndi ntchito ya diso. Zakudya zimathandiza popanga utoto wowoneka bwino, kusunga chinyezi pamwamba pa diso, kulimbikitsa kuyenda kwa magazi kupita ku retina, ndikuchepetsa kuwonongeka komwe kumachitika chifukwa cha ukalamba.
Vitamini A ndi chinsinsi cha masomphenya ausiku komanso thanzi la cornea
Vitamini A ndiye michere yodziwika bwino yokhudzana ndi thanzi la maso. Ntchito yake yayikulu ndikupangidwa kwa rhodopsin, utoto womwe uli mu retina womwe umathandiza kuwona bwino mu kuwala kochepa. Kusowa kwa Vitamini A kungayambitse khungu la usiku (kuvutika kuwona usiku) ndipo, pazochitika zazikulu, xerophthalmia, vuto lalikulu la maso louma lomwe lingawononge cornea.
Magwero a vitamini A angachokere ku nyama ndi zomera. Kuchokera ku nyama, vitamini A imapezeka mu chiwindi, mazira, ndi mkaka . Kuchokera ku zomera, timapeza provitamin A (beta-carotene), yomwe thupi limaisintha kukhala vitamini A. Imapezeka kwambiri mu kaloti, mbatata, dzungu, sipinachi, ndi ndiwo zamasamba zobiriwira. Chofunika kwambiri si kuchuluka kokha, komanso kudya zakudya zopatsa thanzi komanso kukhala ndi michere ina.
Lutein ndi zeaxanthin: zosefera zachilengedwe za kuwala kwa buluu
Lutein ndi zeaxanthin ndi ma carotenoids omwe amapezeka mu macula, gawo la retina lomwe limagwira ntchito yofunika kwambiri pakuzindikira bwino maso ndi tsatanetsatane. Mankhwalawa amagwira ntchito ngati "magalasi achilengedwe" pothandiza kusefa kuwala kwa buluu ndikuteteza retina ku kuwonongeka kwa okosijeni. M'dziko lamakono, nthawi zambiri amakambidwa za kuwala kwa buluu kuchokera pazenera. Ngakhale kuti zotsatira zake zikufufuzidwabe, kusunga lutein ndi zeaxanthin zokwanira kumakhalabe kofunikira chifukwa zimathandiza thanzi la maso komanso ukalamba wathanzi.
Magwero a lutein ndi zeaxanthin ndi monga sipinachi, kale, broccoli, chimanga, nandolo, ndi mazira a dzira. Chochititsa chidwi n'chakuti, ma carotenoid ndi mankhwala osungunuka mafuta, kotero amayamwa bwino akamwedwa ndi mafuta abwino, monga okazinga mu mafuta a azitona kapena kudya ndi avocado.
Mavitamini C ndi E: ma antioxidants omwe amateteza maso ndi retina
Mavitamini C ndi E ndi ma antioxidants ofunikira omwe amalimbana ndi ma free radicals. Vitamini C ili ndi madzi ambiri m'maso ndipo imathandiza kuteteza lens ku kuwonongeka kwa okosijeni komwe kungayambitse matenda a kataract. Pakadali pano, vitamini E yosungunuka ndi mafuta imathandiza kuteteza nembanemba za maselo, kuphatikizapo maselo a retina, ku lipid peroxidation.
Magwero abwino a vitamini C ndi monga guava, malalanje, kiwi, sitiroberi, tsabola, ndi broccoli. Vitamini E imapezeka kwambiri mu amondi, mbewu za mpendadzuwa, hazelnuts, mafuta a masamba, ndi ma avocado. Zakudya zokhala ndi zipatso ndi ndiwo zamasamba zokongola nthawi zambiri zimakhala ndi ma antioxidants okwanira.
Omega-3: chithandizo cha retina ndi maso ouma
Mafuta a Omega-3, makamaka DHA (docosahexaenoic acid), ndi gawo lofunika kwambiri la retina. Ma Omega-3 nawonso amagwira ntchito yolimbana ndi kutupa ndipo angathandize ndi zizindikiro za maso ouma mwa anthu ena pothandizira kuti khungu lizioneka bwino komanso thanzi la ma gland a meibomian.
Magwero abwino kwambiri a omega-3 ndi nsomba zonenepa monga salimoni, sardine, mackerel, ndi tuna. Zosankha zina ndi monga mbewu za chia, mbewu za flaxseeds, ndi walnuts, ngakhale izi zili ndi mtundu wa ALA, womwe nthawi zambiri sumasintha kukhala DHA/EPA. Kwa iwo omwe samadya nsomba kawirikawiri, ndikofunikira kusinthasintha magwero anu a omega-3, pamodzi ndi zakudya zomwe zimachepetsa mafuta osinthika komanso zakudya zokazinga kwambiri, zomwe zingayambitse kutupa.
Zinc ndi selenium: mchere womwe umathandizira ntchito ya retina
Zinc imathandiza kunyamula vitamini A kuchokera ku chiwindi kupita ku retina kuti ipange melanin, utoto woteteza m'maso. Kusowa kwa zinc kungakhudze kusintha kwa kuwala ndi mdima ndikuwonjezera mwayi wokumana ndi mavuto a maso. Selenium imagwiranso ntchito ngati gawo la dongosolo la antioxidant la thupi, kuthandiza kuteteza maselo ku kuwonongeka.
Magwero a zinc ndi nyama, nsomba zam'madzi (makamaka oyster), mtedza, ndi mbewu. Selenium imapezeka mu nsomba, mazira, ndi mtedza wa ku Brazil (mtedza umodzi mpaka iwiri yokha ndi womwe uli ndi selenium yambiri). Ndi bwino kudya mcherewu muzakudya zonse, chifukwa kuwonjezera zakudya zambiri popanda kuyang'aniridwa kungayambitse zotsatirapo zoyipa.
Shuga m'magazi, kunenepa kwambiri, komanso chiopsezo cha matenda a maso
Sayansi ya zakudya imaphatikizapo zambiri osati mavitamini ndi mchere okha, komanso njira zodyera zomwe zimakhudza kagayidwe kachakudya. Kuchuluka kwa shuga m'magazi kosalamulirika kumawonjezera chiopsezo cha matenda a shuga otchedwa diabetic retinopathy, omwe ndi kuwonongeka kwa mitsempha yamagazi mu retina komwe kumachitika chifukwa cha matenda a shuga. Matendawa angayambitse kuchepa kwa masomphenya komanso khungu ngati sanachiritsidwe. Kuphatikiza apo, kuthamanga kwa magazi ndi cholesterol yambiri zimatha kukhudza kuyenda kwa magazi m'maso, ndikuwonjezera chiopsezo cha matenda a mitsempha ya retina ndi optic.
Choncho, zakudya zopatsa thanzi maso zimafanana ndi zakudya zopatsa thanzi la mtima ndi kagayidwe kake ka thupi: chepetsani zakumwa zotsekemera, zakudya zopangidwa ndi mafuta ambiri, mafuta osinthika, ndi mchere wochuluka. Wonjezerani ulusi wochokera ku ndiwo zamasamba, zipatso, ndi tirigu wonse, ndipo sankhani mapuloteni opanda mafuta ndi mafuta athanzi.
Zakudya zomwe zimathandiza thanzi la maso
Kukonza thanzi la maso sikuyenera kukhala kovuta. Chofunika kwambiri ndikudya zakudya zosiyanasiyana zokhala ndi zosakaniza zatsopano. Mutha kutsatira zizolowezi izi:
1. Dzazani mbale yanu ndi utoto: sakanizani ndiwo zamasamba zobiriwira zakuda, ndiwo zamasamba za lalanje ndi zipatso zokhala ndi vitamini C wambiri tsiku lililonse.
2. Idyani nsomba zonenepa kawiri pa sabata kuti mukwaniritse zosowa zanu za omega-3, kapena sinthani masamba omwe mumapezeka.
3. Onjezani mafuta abwino kuti ma carotenoids azitha kuyamwa mosavuta, monga mafuta a azitona, mtedza, mbewu, kapena avocado.
4. Chepetsani shuga ndi ufa wokonzedwa kuti shuga m'magazi akhalebe olimba zomwe zimakhudza mitsempha yamagazi ya retina.
5. Imwani madzi okwanira chifukwa kutaya madzi m'thupi kungawonjezere vuto la maso ouma.
Zitsanzo za menyu zosavuta komanso zabwino: chakudya cham'mawa cha mazira ndi sipinachi yokazinga, chakudya chamasana cha nsomba yokazinga ndi broccoli ndi mpunga wofiirira, chakudya chokhwasula-khwasula cha guava kapena lalanje, ndi chakudya chamadzulo cha supu ya ndiwo zamasamba ndi mtedza wowonjezera.
Udindo wa moyo kupatula zakudya
Ngakhale kuti zakudya ndizofunikira, thanzi la maso limakhudzidwanso ndi zizolowezi zina. Kugona mokwanira kumathandiza kukonza minofu ndikuchepetsa kutopa kwa maso. Kusiya kusuta n'kofunika kwambiri chifukwa kusuta kumawonjezera kupsinjika kwa okosijeni ndipo kumalumikizidwa ndi chiopsezo chowonjezeka cha kuwonongeka kwa macular ndi cataracts. Kuphatikiza apo, valani zoteteza maso za UV mukakhala panja, ndipo gwiritsani ntchito lamulo la 20-20-20 mukamawona zowonetsera: mphindi 20 zilizonse, yang'anani kwina kwa masekondi 20, pafupifupi mamita 6.
Mapeto
Zakudya ndi thanzi la maso zimagwirizana kwambiri. Vitamini A imathandizira kuwona usiku ndi kugwira ntchito kwa cornea, lutein-zeaxanthin imateteza macula, mavitamini C ndi E amapereka chitetezo cha antioxidant, omega-3s amathandiza retina ndikuthana ndi zizindikiro za maso ouma, pomwe mchere monga zinc ndi selenium umathandizira kugwira ntchito kofunikira kwa maso. Kuphatikiza apo, zakudya zomwe zimathandizira shuga m'magazi, kuthamanga kwa magazi, ndi kutupa ndizofunikira kwambiri popewa matenda osatha a maso.
Pomaliza, kukhala ndi thanzi la maso sikuti kungochepetsa nthawi yowonera maso kapena kuvala magalasi, komanso kusankha zakudya zoyenera tsiku ndi tsiku. Ndi zakudya zoyenera, moyo wathanzi, komanso kuyezetsa maso nthawi zonse, mwayi wanu wokhala ndi maso abwino mpaka mukalamba ndi waukulu kwambiri.
