Phepo le Bophelo bo Botle ba Mahlo
Bophelo bo botle ba mahlo hangata bo bonoa feela ha pono e qala ho fifala, mahlo a ikutloa a khathetse kapele, kapa matšoao a kang ho omella le ho opeloa a hlaha. Leha ho le joalo, leihlo ke setho se sebetsang ka ho tsoelang pele ho tloha motsotsong oo re tsohang ho fihlela motsotsong oo re robalang ka oona, se ikamahanya le khanya ka mafolofolo le ho sebetsana le tlhahisoleseling ea pono. Ka mor'a bokhoni bo ikhethang ba leihlo ho na le tlhoko ea bohlokoa ea baeloji: phepo e lekaneng le e leka-lekaneng. Saense ea phepo e nepahetseng e re thusa ho utloisisa hore na limatlafatsi tse itseng li phetha karolo efe ho bolokeng ts'ebetso ea retina, cornea, lense le methapo ea mahlo. Ka mantsoe a mang, seo re se jang se ama boleng ba pono ea rona haholo le kotsi ea mafu a mahlo a nakong e tlang.
Ke hobane'ng ha phepo e nepahetseng e ama bophelo bo botle ba mahlo?
Leihlo ke sehlopha sa lisele tse utloang bohloko khatellong ea oxidative, e leng tšenyo ea lisele e bakoang ke li-free radicals. Ho pepesehela khanya ea ultraviolet, tšilafalo, mosi oa sakerete, ho hloka boroko, le tšebeliso e telele ea lisebelisoa tsa mohala ho ka eketsa khatello ea oxidative. Ho feta moo, likarolo tse ling tsa leihlo—tse kang retina—li na le metabolism e phahameng 'me ka hona li hloka phepelo e tsitsitseng ea limatlafatsi le oksijene. Ha 'mele o haelloa ke limatlafatsi tse itseng, tokiso ea lisele le tšireletso ea lisele lia fokotseha. Ka lebaka leo, mahlo a kotsing e kholo ea mokhathala, ho ruruha, ho omella, esita le mathata a ho senyeha.
Saense ea phepo e hlalosa karolo ea livithamine tse fapaneng, liminerale, mafura a phetseng hantle le limatlafatsi tse phelang ho bolokeng sebopeho le ts'ebetso ea leihlo. Limatlafatsi li bapala karolo ho thehoeng ha mebala e bonahalang, ho boloka mongobo oa bokaholimo ba leihlo, ho khothaletsa phallo ea mali ho ea retina, le ho liehisa tšenyo e bakoang ke botsofali.
Vithamine A: senotlolo sa pono ea bosiu le bophelo bo botle ba cornea
Vithamine A ke phepo e tsebahalang haholo e amanang le bophelo bo botle ba mahlo. Karolo ea eona ea mantlha ke ho thehoeng ha rhodopsin, 'mala o ka har'a retina o thusang pono leseling le fokolang. Khaello ea vithamine A e ka baka bofofu bosiu (ho thatafalloa ke ho bona bosiu) 'me, maemong a boima, xerophthalmia, boemo bo tebileng ba mahlo bo omileng bo ka senyang cornea.
Mehloli ea vithamine A e ka tsoa mehloling ea liphoofolo le ea limela. Mehloling ea liphoofolo, vithamine A e fumanoa sebeteng, maheng le lihlahisoa tsa lebese. Mehloling ea limela, re fumana provitamin A (beta-carotene), eo 'mele o e fetolang vithamine A. E fumanoa ka bongata lihoeteng, litapole tse tsoekere, mokopu, spinach le meroho e tala e lefifi. Ntlha ea bohlokoa ha se bongata feela, empa hape ke ho leka-lekana ha lijo le limatlafatsi tse ling.
Lutein le zeaxanthin: li-filter tsa tlhaho bakeng sa leseli le leputsoa
Lutein le zeaxanthin ke li-carotenoid tse bokellaneng ka har'a macula, karolo ea retina e bapalang karolo ea bohlokoa ho boneng le ho qaqileng. Metsoako ena e sebetsa joaloka "likhalase tsa letsatsi tsa tlhaho" ka ho thusa ho sefa leseli le leputsoa le ho sireletsa retina tšenyong ea oxidative. Lefatšeng la kajeno, ho pepesehela leseli le leputsoa ho tsoa li-skrini hangata ho buuoa ka tsona. Le hoja liphello tsa tsona li ntse li etsoa lipatlisiso, ho boloka lutein le zeaxanthin tse lekaneng li ntse li le bohlokoa kaha li tšehetsa bophelo bo botle ba macular le botsofali bo phetseng hantle.
Mehloli ea lutein le zeaxanthin e kenyelletsa spinach, kale, broccoli, poone, lierekisi le yolk ea mahe. Hoa thahasellisa hore li-carotenoid ke metsoako e qhibilihang mafura, kahoo li monngoa hamolemo ha li jeoa le mafura a phetseng hantle, a kang a halikiloeng ka oli ea mohloaare kapa a jeoa le avocado.
Livithamine C le E: li-antioxidants tse sireletsang lense le retina
Livithamine C le E ke li-antioxidants tsa bohlokoa tse loantšang li-free radical. Vithamine C e ngata ka har'a mokelikeli oa mahlo 'me e phetha karolo ea ho sireletsa lense tšenyong ea oxidative e ka tlatsetsang ho cataract. Ho sa le joalo, vithamine E e qhibilihang mafura e thusa ho sireletsa lera la sele, ho kenyeletsoa le lisele tsa retina, ho tloha peroxidation ea lipid.
Mehloli e metle ea vithamine C e kenyelletsa guava, lilamunu, kiwi, fragole, pepere ea tšepe le broccoli. Vithamine E e ngata ka lialmonde, peo ea sonobolomo, li-hazelnut, oli ea meroho le li-avocado. Lijo tse nang le litholoana le meroho e mebala-bala hangata li fana ka li-antioxidants tse lekaneng.
Omega-3: tšehetso bakeng sa retina le mahlo a omileng
Li-acid tse mafura tsa Omega-3, haholo-holo DHA (docosahexaenoic acid), ke karolo ea bohlokoa ea sebopeho sa retina. Li-omega-3 li boetse li phetha karolo lits'ebetsong tsa ho thibela ho ruruha 'me li ka thusa matšoao a mahlo a omileng ho batho ba bang ka ho tšehetsa boleng ba filimi ea meokho le bophelo bo botle ba litšoelesa tsa meibomian.
Mehloli e metle ka ho fetisisa ea li-omega-3 ke litlhapi tse mafura joalo ka salmon, sardine, mackerel le tuna. Likhetho tse ling li kenyelletsa peo ea chia, peo ea flax le walnuts, leha tsena li na le mofuta oa ALA, oo e seng kamehla o fetohang DHA/EPA. Bakeng sa bao ba jang litlhapi ka seoelo, ho bohlokoa ho fapanyetsana mehloli ea hau ea omega-3, hammoho le lijo tse fokotsang mafura a trans le lijo tse halikiloeng haholo, tse ka tlatsetsang ho ruruha.
Zinc le selenium: diminerale tse tšehetsang ts'ebetso ea retina
Zinc e thusa ho tsamaisa vithamine A ho tloha sebeteng ho ea retina ho hlahisa melanin, pigment e sireletsang leihlo. Khaello ea zinc e ka ama ho ikamahanya le lefifi le khanyang 'me ea eketsa ho pepesehela mathata a pono. Selenium e boetse e bapala karolo e le karolo ea sistimi ea 'mele ea antioxidant, e thusang ho sireletsa lisele tšenyong.
Mehloli ea zinki e kenyelletsa nama, lijo tsa leoatleng (haholo-holo li-oyster), linate le peo. Selenium e ka fumanoa tlhaping, maheng le linate tsa Brazil (linate tse 1-2 feela li na le selenium e ngata haholo). Ho molemo ho ja minerale ena ka lijo tse felletseng, kaha ho eketsa ho feteletseng ntle le tlhokomelo ho ka baka litla-morao.
Tsoekere e maling, botenya, le kotsi ea lefu la mahlo
Saense ea phepo e nepahetseng e akaretsa ho feta livithamine le liminerale feela, empa hape le mekhoa ea lijo e amang metabolism. Maemo a tsoekere a maling a sa laoleheng a eketsa kotsi ea retinopathy ea lefu la tsoekere, e leng tšenyo ea methapo ea mali e ka har'a retina e bakoang ke lefu la tsoekere. Boemo bona bo ka lebisa ho fokotseng pono esita le bofofu haeba bo sa phekoloe. Ho feta moo, khatello e phahameng ea mali le k'holeseterole e phahameng li ka ama phallo ea mali mahlong, tsa eketsa kotsi ea mathata a methapo ea retina le ea mahlo.
Ka hona, lijo tse thusang mahlo ho phela hantle li tšoana le lijo tse thusang ho sebetsana le mathata a pelo le methapo ea mali: fokotsa lino tse tsoekere, lijo tse sebetsitsoeng haholo, mafura a trans, le letsoai le feteletseng. Eketsa faeba e tsoang merohong, litholoana le lijo-thollo tse felletseng, 'me u khethe liprotheine tse se nang mafura le mafura a phetseng hantle.
Mekhoa ea ho ja e tšehetsang bophelo bo botle ba mahlo
Ho ntlafatsa bophelo bo botle ba mahlo ha ho hlokahale hore ho be thata. Ntho ea bohlokoa ke ho ja lijo tse fapaneng tse nang le metsoako e mengata e mecha. U ka latela mekhoa e latelang:
1. Tlatsa poleiti ea hao ka 'mala: kopanya meroho e tala e lefifi, meroho ea lamunu le litholoana tse nang le vithamine C e ngata letsatsi le leng le le leng.
2. Ja tlhapi e mafura habeli ka beke ho fihlela litlhoko tsa hau tsa omega-3, kapa fetola mehloli ea hau ea meroho.
3. Kenya mafura a phetseng hantle ho etsa hore li-carotenoid li monyehe habonolo, joalo ka oli ea mohloaare, linate, peo kapa avocado.
4. Fokotsa tsoekere le phofo e sebetsitsoeng ho boloka botsitso ba tsoekere maling e leng se amang methapo ea mali ea retina.
5. Noa metsi a lekaneng hobane ho felloa ke metsi 'meleng ho ka mpefatsa mathata a mahlo a omileng.
Mehlala ea li-menu tse bonolo, tse ntle mahlong: lijo tsa hoseng tsa mahe a nang le spinach e halikiloeng, lijo tsa motšehare tsa tlhapi e halikiloeng ka broccoli le raese e sootho, seneke sa guava kapa lamunu, le lijo tsa mantsiboea tsa sopho ea meroho e nang le linate tse ekelitsoeng.
Karolo ea mokhoa oa bophelo ntle le phepo e nepahetseng
Leha phepo e nepahetseng e le ea bohlokoa, bophelo bo botle ba mahlo bo boetse bo susumetsoa ke mekhoa e meng. Boroko bo lekaneng bo thusa ho lokisa lisele le ho fokotsa mokhathala oa mahlo. Ho tlohela ho tsuba ho bohlokoa hobane ho tsuba ho eketsa khatello ea oxidative 'me ho amahanngoa le kotsi e eketsehileng ea ho senyeha ha macular le cataract. Ho phaella moo, roala tšireletso ea mahlo ea UV ha u le kantle, 'me u sebelise molao oa 20-20-20 ha u shebile li-screen: metsotso e meng le e meng e 20, sheba hole metsotsoana e 20, hoo e ka bang maoto a 20 (limithara tse 6).
Qetello
Phepo e nepahetseng le bophelo bo botle ba mahlo li hokahane haholo. Vithamine A e tšehetsa pono ea bosiu le ts'ebetso ea cornea, lutein-zeaxanthin e sireletsa macula, livithamine C le E li fana ka tšireletso ea antioxidant, omega-3 li thusa retina le ho sebetsana le matšoao a mahlo a omileng, ha liminerale tse kang zinki le selenium li tšehetsa ts'ebetso ea bohlokoa ea mahlo. Ho feta moo, lijo tse laolang tsoekere maling, khatello ea mali le ho ruruha ke letsete la bohlokoa ho thibeleng lefu la mahlo le sa foleng.
Qetellong, ho boloka bophelo bo botle ba mahlo ha se feela taba ea ho fokotsa nako ea ho shebella kapa ho roala likhalase, empa hape le taba ea ho etsa likhetho tse nepahetseng tsa lijo tsa letsatsi le letsatsi. Ka lijo tse leka-lekaneng, mokhoa o phetseng hantle oa bophelo, le litlhahlobo tsa mahlo khafetsa, menyetla ea hau ea ho boloka pono e hlakileng ho fihlela botsofaling e kholo haholo.
