Kudya Zvinovaka Muviri uye Hutano hweMaziso
Hutano hwemaziso hunowanzoonekwa chete kana kuona kwatanga kusviba, maziso achinzwa kuneta nekukurumidza, kana zviratidzo zvakaita sekuoma uye kurwadziwa zvikaitika. Asi, ziso inhengo inoshanda nguva dzose kubva panguva yatinomuka kusvika panguva yatinorara, tichigadzirisa chiedza uye tichigadzirisa ruzivo rwekuona. Seri kwesimba reziso rinoshamisa kune zvinodiwa zvemuviri zvakakosha zvakaenzana: kudya kwakakwana uye kwakaringana . Sainzi yezvekudya inotibatsira kunzwisisa kuti zvimwe zvinovaka muviri zvinoita sei mukuchengetedza mashandiro e retina, cornea, lens, uye optic nerve. Nemamwe mashoko, zvatinodya zvinokanganisa zvakanyanya kunaka kwekuona kwedu uye njodzi yezvirwere zvemaziso mune ramangwana.
Sei kudya kunovaka muviri kuchikanganisa hutano hwemaziso?
Ziso inhengo inonzwa kushushikana kwe oxidative, inova kukuvara kwemasero kunokonzerwa ne free radicals. Kusangana nechiedza che ultraviolet, kusvibiswa, utsi hwefodya, kushaya hope, uye kushandisa nharembozha kwenguva refu zvinogona kuwedzera kushushikana kwe oxidative. Uyezve, zvimwe zvikamu zveziso—zvakadai se retina—zvine metabolism yakakwira uye nekudaro zvinoda kugoverwa kwezvinovaka muviri neokisijeni nguva dzose. Kana muviri usina zvimwe zvinovaka muviri , kugadziriswa kwenyama nekuchengetedzwa kwemasero kunoderera. Nekuda kweizvozvo, maziso anowanzo sangana nekuneta, kuzvimba, kuoma, uye kunyange zvirwere zvinokanganisa muviri.
Sainzi yezvekudya inoratidza basa remavhitamini akasiyana-siyana, zvicherwa, mafuta ane hutano, uye zvinovaka muviri mukuchengetedza chimiro nekushanda kweziso. Zvinovaka muviri zvine basa mukugadzirwa kwemavara anoonekwa, kuchengetedza hunyoro hwepamusoro peziso, kukurudzira kufamba kweropa kuenda ku retina, uye kuderedza kukuvara kunokonzerwa nekukwegura.
Vhitamini A: chinhu chinokosha pakuona husiku uye hutano hwe cornea
Vhitamini A ndiyo inonyanyozivikanwa ine chekuita nehutano hwemaziso. Basa rayo guru nderekuumbwa kwerhodopsin, ruvara rwuri mu retina runobatsira kuona kana chiedza chiri pasi. Kushaikwa kwevhitamini A kunogona kukonzera upofu hwehusiku (kuomerwa nekuona husiku) uye, muzviitiko zvakakomba, xerophthalmia, chirwere chemaziso chakaoma chinogona kukuvadza cornea.
Manyuko evhitamini A anogona kubva kumhuka nemiti. Kubva kumhuka, vhitamini A inowanikwa muchiropa, mazai, nezvigadzirwa zvemukaka . Kubva kuzvirimwa, tinowana provitamin A (beta-carotene), iyo muviri unoshandura kuita vhitamini A. Inowanikwa yakawanda mumakarotsi, mbatatisi, manhanga, sipinachi, nemiriwo yakasvibirira. Chinhu chikuru hachisi huwandu chete, asiwo kugara uchidya uye kuenzana nezvimwe zvinovaka muviri.
Lutein ne zeaxanthin: mafirita echisikigo echiedza chebhuruu
Lutein ne zeaxanthin ma carotenoids akaungana mu macula, chikamu che retina chinoita basa rakakosha mukuona uye mukuona zvakadzama. Makemikoro aya anoshanda se "magirazi ezuva" nekubatsira kusvina chiedza chebhuruu nekudzivirira retina kubva mukukuvadzwa kwe oxidative. Munyika yanhasi, kuratidzwa nechiedza chebhuruu kubva kuma screens kunowanzo kurukurwa. Kunyange zvazvo mhedzisiro yazvo ichiri kuongororwa, kuchengetedza kudya kwakakwana kwe lutein ne zeaxanthin kuchiri kukosha sezvo zvichitsigira hutano hwe macular uye kukwegura kwakanaka.
Zvitubu zve lutein ne zeaxanthin zvinosanganisira sipinachi, kale, broccoli, chibage, pizi, uye zai yolk. Zvinofadza kuti ma carotenoids zvinhu zvinonyungudika mumafuta, saka zvinonyungudika zviri nani kana zvikadyiwa nemafuta ane hutano, akadai seakakangwa mumafuta emuorivhi kana kudyiwa ne avocado.
Mavhitamini C naE: ma antioxidants anodzivirira lenzi ne retina
Mavhitamini C naE ma antioxidants akakosha anorwisa ma free radicals. Vhitamini C yakawanda mumaziso uye inoita basa rekudzivirira lenzi kubva mukukuvadzwa kwe oxidative kunogona kukonzera cataracts. Panguva iyi, vhitamini E inonyungudika mumafuta inobatsira kudzivirira masero, kusanganisira masero e retinal, kubva pakuoxidation kwemafuta.
Manyuko akanaka evhitamini C anosanganisira maguava, maranjisi, kiwi, mastrawberry, mhiripiri, uye broccoli. Vhitamini E yakawanda mumaarumondi, mhodzi dzezuva, hazelnuts, mafuta emuriwo, uye maavocado. Kudya kwakapfuma mumichero nemiriwo ine mavara kunowanzopa maantioxidant akakwana.
Omega-3: rutsigiro rwe retina nemaziso akaoma
Omega-3 fatty acids, kunyanya DHA (docosahexaenoic acid), chinhu chakakosha mu retina. Omega-3s inobatsirawo mukudzivirira kuzvimba uye inogona kubatsira nezviratidzo zvemaziso akaoma mune vamwe vanhu nekutsigira kunaka kweganda remisodzi uye hutano hwemagland e meibomian.
Manyuko akanakisa eomega-3s ihove dzine mafuta akadai sesalmon, sardines, mackerel, uye tuna. Dzimwe sarudzo dzinosanganisira mbeu dzechia, flaxseeds, uye walnuts, kunyangwe izvi zvine fomu yeALA, iyo isingashandurwe kuita DHA/EPA nguva dzose. Kune avo vasingadyi hove kazhinji, zvakakosha kusiyanisa manyuko eomega-3 ako, pamwe nekudya kunoderedza mafuta etrans uye chikafu chakakangwa zvakanyanya, izvo zvinogona kukonzera kuzvimba.
Zinc neselenium: zvicherwa zvinotsigira mashandiro e retina
Zinc inobatsira kutakura vhitamini A kubva muchiropa kuenda ku retina kuti igadzire melanin, pigment inodzivirira muziso. Kushaikwa kwe zinc kunogona kukanganisa kuchinja kwechiedza nerima uye kuwedzera mukana wekuona matambudziko. Selenium inoitawo basa sechikamu chesystem yemuviri yeantioxidant, ichibatsira kudzivirira masero kubva mukukuvadzwa.
Zvinhu zvine zinc zvinosanganisira nyama, hove (kunyanya oysters), nzungu, nembeu. Selenium inowanikwa muhove, mazai, neBrazil nzungu (nzungu imwe kusvika mbiri chete dzine selenium yakawanda). Zvakanaka kudya mineral iyi kuburikidza nechikafu chose, sezvo kuwedzera zvakanyanya pasina kutarisirwa kunogona kukonzera migumisiro yakaipa.
Shuga muropa, kufuta, uye njodzi yezvirwere zvemaziso
Sainzi yezvekudya inosanganisira zvinopfuura mavhitamini nemaminerari chete, asiwo maitiro ekudya anokanganisa metabolism. Kusadzorwa kweshuga muropa kunowedzera njodzi yechirwere cheshuga retinopathy, inova kukuvara kwetsinga dzeropa mu retina kunokonzerwa nechirwere cheshuga. Dambudziko iri rinogona kukonzera kudzikira kwekuona uye kutoita upofu kana rikasarapwa. Uyezve, BP yakakwira uye cholesterol yakakwira zvinogona kukanganisa kuyerera kweropa mumaziso, zvichiwedzera njodzi yezvirwere zve retina ne optic nerve.
Saka, kudya kwemaziso kwakafanana nekudya kwemoyo neropa: deredza zvinwiwa zvine shuga, chikafu chakagadziriswa zvakanyanya, mafuta e trans, uye munyu wakawandisa. Wedzera fiber kubva mumiriwo, michero, nezviyo zvese, uye sarudza mapuroteni asina mafuta akawanda nemafuta ane hutano.
Maitiro ekudya anotsigira hutano hwemaziso
Kugadzirisa hutano hwemaziso hakufanirwe kuve kwakaoma. Chinokosha kudya zvakasiyana-siyana zvine zvinhu zvitsva zvakawanda. Unogona kushandisa maitiro anotevera:
1. Zadza ndiro yako neruvara: sanganisa miriwo yakasvibira, miriwo yeorenji nemichero ine vhitamini C yakawanda zuva rega rega.
2. Idya hove dzine mafuta kaviri pasvondo kuti uwane zvaunoda zve omega-3, kana kuti shandura miriwo yako.
3. Wedzera mafuta ane hutano kuti ma carotenoids anyorove zviri nyore, akadai semafuta emuorivhi, nzungu, mhodzi, kana avocado.
4. Deredza shuga nefurawa yakagadzirwa kuti shuga yeropa igare yakasimba izvo zvine chekuita netsinga dzeropa dziri mu retina.
5. Inwa mvura yakakwana nekuti kupera mvura mumuviri kunogona kuwedzera matambudziko emaziso akaoma.
Mienzaniso yemenyu iri nyore uye inoyevedza: kudya kwemangwanani kwemazai nesipinachi yakakangwa, kudya kwemasikati kwehove yakagochwa nebroccoli nemupunga webrown, kudya kwemanheru kweguava kana orenji, uye kudya kwemanheru kwesobho yemuriwo nenzungu dzakawedzerwa.
Basa remararamiro kunze kwekudya zvinovaka muviri
Kunyange hazvo kudya kunovaka muviri kuchikosha, hutano hwemaziso hunokanganiswawo nedzimwe tsika. Kurara zvakakwana kunobatsira kugadzirisa nyama uye kuderedza kuneta kwemaziso. Kurega kusvuta kwakakosha nekuti kusvuta kunowedzera kushushikana kwe oxidative uye kwakabatana nenjodzi yakawedzera yekuora kwemacular uye cataracts. Uyezve, pfeka dziviriro yemaziso ye UV paunenge uri panze, uye shandisa mutemo we 20-20-20 paunenge uchitarisa mascreen: maminetsi ega ega makumi maviri, tarisa kure kwemasekonzi makumi maviri, anenge mamita matanhatu.
Mhedziso
Kudya kunovaka muviri uye hutano hwemaziso zvakabatana zvikuru. Vhitamini A inotsigira kuona husiku uye kushanda kwe cornea, lutein-zeaxanthin inodzivirira macula, mavhitamini C naE anodzivirira ma antioxidants, omega-3s anobatsira retina uye kugadzirisa zviratidzo zvemaziso akaoma, nepo maminerari akaita se zinc ne selenium achitsigira kushanda kwemaziso kunokosha. Uyezve, kudya kunodzora shuga yeropa, BP, uye kuzvimba chinhu chakakosha mukudzivirira chirwere chemaziso chisingaperi.
Pakupedzisira, kuchengetedza hutano hwemaziso hakusi kungoderedza nguva yekutarisa maziso kana kupfeka magirazi chete, asiwo kusarudza chikafu chakakodzera zuva nezuva. Nekudya kwakaringana, mararamiro ane hutano, uye kuongororwa maziso nguva dzose, mikana yako yekuchengetedza kuona kwakajeka kusvika pakukwegura yakakura zvikuru.
