Izondlo ezi-8 eziya kulungiselela iMehlo yeMpilo yakho

Umxholo

• Ushwankathelo lwezifo zamehlo eziqhelekileyo
• 1. Vitamin A
• 2–3. Lutein kunye neZeaxanthin
• 4. I-Omega-3 Fatty Acids
• 5. IGamma-Linolenic Acid
• 6. UVitamin C
• 7. Vitamin E
• 8. IZinki
• Umgca osezantsi

Amehlo akho yeyona nto ibaluleke kakhulu kwezimvo zakho zintlanu.

Impilo yamehlo ihamba kunye nempilo ngokubanzi, kodwa izondlo ezimbalwa zibaluleke kakhulu emehlweni akho.

Ezi zondlo zinceda ukugcina ukusebenza kwamehlo, ukukhusela amehlo akho ekukhanyeni okuyingozi, kunye nokunciphisa ukukhula kwezifo ezinxulumene nobudala.

Nazi izondlo ezisi-8 ezizuzisa amehlo akho.

Ushwankathelo lwezifo zamehlo eziqhelekileyo

Umngcipheko wokuba nesifo samehlo uyenyuka njengokuba ukhula. Izifo zamehlo eziqhelekileyo zibandakanya:

• Iimpawu. Imeko apho amehlo akho enamafu. Iikhathakhatha ezinxulumene nobudala zingunobangela ophambili wokungaboni kakuhle kunye nobumfama kwihlabathi liphela.
• Ukujonga kwakhona isifo seswekile. Inxulunyaniswa nesifo seswekile kunye nesona sizathu siphambili sokungaboni kakuhle kunye nokungaboni, i-retinopathy ikhula xa amanqanaba eswekile yegazi ephezulu esonakalisa imithambo yegazi kwi-retina yakho.
• Isifo samehlo esomileyo. Imeko ephawulwe ngokungonelanga kwencindi yolwelo, ebangela ukuba amehlo akho omile kwaye ikhokelele kukungonwabi kunye neengxaki ezinokubakho ezibonakalayo.
• Iglaucoma. Iqela lezifo elibonakaliswa kukuwohloka kwemithambo-luvo ye-optic, ehambisa ulwazi olubonakalayo ukusuka emehlweni ukuya kwingqondo. I-Glaucoma inokubangela ukungaboni kakuhle okanye ubumfama.
• Ukonakala kweMacular. I-macula yinxalenye ephambili ye-retina yakho. Ubudala be-macular degeneration (AMD) sesinye sezizathu eziphambili zokungaboni kumazwe ahambele phambili.

Nangona umngcipheko wokufumana le miqathango uxhomekeke kwinqanaba elithile kwiijethi zakho, ukutya kwakho kungadlala indima enkulu.

Iimeko eziqhelekileyo zamehlo zibandakanya i-cataract, ukonakala kwe-macular, i-glaucoma, kunye ne-diabetic retinopathy. Umngcipheko wokukhula kwezi zifo uxhomekeke kubudala bakho, kwimfuza, kwizifo ezinganyangekiyo nakwindlela ophila ngayo.

1. Vitamin A

Ukunqongophala kukaVitamin A sesinye sezizathu zokungaboni kakuhle ehlabathini ().

Le vithamini ibalulekile ekugcineni iiseli zamehlo akho ezikhanyisa ukukhanya, ekwabizwa ngokuba ziifotoreceptor.

Ukuba awuyityi ngokwaneleyo i-vitamin A, unokufumana ubumfama ebusuku, amehlo owomileyo, okanye iimeko ezinzulu ngakumbi, kuxhomekeke kubunzima bentswelo yakho ().

I-Vitamin A ifumaneka kuphela kukutya okuvela kwizilwanyana.Eyona mithombo ityebileyo yokutya ibandakanya isibindi, izikhupha zamaqanda, kunye neemveliso zobisi.

Nangona kunjalo, unokufumana i-vitamin A kwizityalo ze-antioxidant ezibizwa ngokuba yi-provitamin A carotenoids, efumaneka kwixabiso eliphezulu kwezinye iziqhamo kunye nemifuno.

I-Provitamin A carotenoids ibonelela malunga neepesenti ezingama-30 zeemfuno zabantu zikavithamini A, ngokomndilili. Eyona ndlela isebenzayo kuyo yi-beta-carotene, efumaneka kwimilinganiselo ephezulu kwi-kale, isipinashi kunye neekherothi ().

Ukusilela kweVitamin A kunokukhokelela kubumfama ebusuku kunye namehlo owomileyo. I-Vitamin A ifumaneka kuphela kukutya okuvela kwizilwanyana, kodwa umzimba wakho ungaguqula i-carotenoids ethile esekwe kwizityalo ibe yivitamin A.

2–3. Lutein kunye neZeaxanthin

I-Lutein kunye ne-zeaxanthin zii-carotenoid antioxidants ezityheli ezibizwa ngokuba zii-macular pigments.

Zijolise kwi-macula, eyona ndawo iphambili yeretina, noluhlu lweeseli ezibuthathaka ekukhanyeni kudonga lwangasemva lweliso lakho.

I-Lutein kunye ne-zeaxanthin isebenza njenge-sunblock yendalo. Bacingelwa ukuba badlale indima ephambili ekukhuseleni amehlo akho kukukhanya okuyingozi okwesibhakabhaka ().

Izifundo ezilawulwayo zibonisa ukuba ukungeniswa kwe-lutein kunye ne-zeaxanthin kulingane ngokwamanqanaba abo kwi-retina yakho).

Olunye uphononongo lokujonga kubantu abadala kunye nabadala baqaphele ukuba ukusebenzisa i-6 mg ye-lutein kunye / okanye i-zeaxanthin ngemini kunciphise umngcipheko we-AMD.

Abaphandi bafumanise ukuba abo bane-lutein kunye ne-zeaxanthin abatya kakhulu banomngcipheko ophantsi we-43% wokwehla kwe-macular, xa kuthelekiswa nezo zinokutya okuncinci ().

Nangona kunjalo, ubungqina abuhambelani ngokupheleleyo. Olunye uhlalutyo lweemeta lwezifundo ezintandathu zokujonga lubonisa ukuba i-lutein kunye ne-zeaxanthin zikhusela kuphela kwi-AMD yamva nje-hayi amanqanaba ayo okuphuhla ().

I-Lutein kunye ne-zeaxanthin zihlala zenzeka kunye ekutyeni. Isipinatshi, iswiss chard, i-kale, iparsley, iipistachios, kunye nee-ertyisi eziluhlaza ziphakathi kwemithombo efanelekileyo ().

Ngaphezulu, izikhupha zamaqanda, umbona oswiti, kunye neediliya ezibomvu zisenokuba phezulu kwi-lutein kunye ne-zeaxanthin ().

Ngapha koko, izikhupha zamaqanda zithathwa njengeyona mithombo ilungileyo ngenxa yomxholo wamafutha aphezulu. IiCarotenoids zithathwa ngcono xa zityiwe ngamanqatha, kungoko kungcono ukongeza iavokhado okanye ioyile esempilweni kwisaladi yakho yemifuno enamagqabi (,,).

Ukutya okuphezulu kwe-lutein kunye ne-zeaxanthin kunokunciphisa umngcipheko wezifo zamehlo, ezinje ngokuhla kwe-macular kunye ne-cataract.

4. I-Omega-3 Fatty Acids

I-omega-3 ye-fatty chain fatty EPA kunye ne-DHA zibalulekile kwimpilo yamehlo.

I-DHA ifumaneka kwixabiso eliphezulu kwi-retina yakho, apho inokunceda ukugcina ukusebenza kwamehlo. Kukwabalulekile kuphuhliso lobuchopho kunye neliso ngexesha lobusana. Ke, ukusilela kwe-DHA kunokuphazamisa umbono, ngakumbi ebantwaneni (,,,).

Ubungqina bukwabonisa ukuba ukuthatha izongezo ze-omega-3 kunokuba luncedo kwabo banezifo ezomileyo zamehlo (,,,).

Olunye uphononongo kubantu abanamehlo owomileyo luveze ukuba ukuthatha i-EPA kunye ne-DHA yongeze yonke imihla iinyanga ezintathu kunciphise kakhulu iimpawu zamehlo ezomileyo ngokwandisa ukwenziwa kolwelo lwenyembezi ().

I-Omega-3 fatty acids inokunceda ekuthinteleni ezinye izifo zamehlo. Uphononongo kubantu abadala abaphakathi kunye nabadala abanesifo seswekile bafumanisa ukuba ukuthatha ubuncinci be-500 mg ye-omega-3s yetyathanga elide yonke imihla kunokunciphisa umngcipheko wesifo seswekile ().

Ngokwahlukileyo, i-omega-3 fatty acids ayilulo unyango olusebenzayo lwe-AMD (22).

Owona mthombo wokutya we-EPA kunye ne-DHA yintlanzi enamafutha. Ukongeza, izongezo ze-omega-3 ezivela kwintlanzi okanye kwi-microalgae ziyafumaneka ngokubanzi.

Ukufumana isixa esaneleyo se-omega-3 fatty acids EPA kunye ne-DHA kwintlanzi enamafutha okanye kwizongezo kunokunciphisa umngcipheko wezifo zamehlo ezininzi-ngakumbi amehlo owomileyo.

5. IGamma-Linolenic Acid

I-Gamma-linolenic acid (GLA) yi-omega-6 fatty acid efumaneka kwixabiso elincinci kukutya kwale mihla.

Ngokungafaniyo nezinye i-omega-6 fatty acids, i-GLA ibonakala inezinto ezichasayo (,).

Imithombo ecebileyo ye-GLA yioli ye-primrose yeoli kunye neoli yeenkwenkwezi.

Obunye ubungqina bucebisa ukuba ukuthatha ioyile ye-primrose yangokuhlwa kunokunciphisa iimpawu zesifo esomileyo samehlo.

Olunye uphononongo olulawulwa ngokungenamthetho lunike abasetyhini ngamehlo owomileyo idosi yemihla ngemihla yeoyile yeprimrose yangokuhlwa nge-300 mg ye-GLA. Uphononongo luqaphele ukuba iimpawu zabo ziphuculwe kwisithuba seenyanga ezi-6 ().

I-GLA, efumaneka kwixabiso eliphezulu kwioli yeprimrose yangokuhlwa, inokunciphisa iimpawu zesifo esomileyo samehlo.

6. UVitamin C

Amehlo akho afuna ixabiso eliphezulu lee-antioxidants-ngaphezulu kwamanye amalungu amaninzi.

I-vitamin C ye-antioxidant ibonakala ibaluleke kakhulu, nangona izifundo ezilawulwayo kwindima yazo kwimpilo yamehlo zilahlekile.

Uxinzelelo lwevithamini C luphezulu kwindawo ehlekisayo yeliso kunalo naluphi na olunye ulwelo lomzimba. Uburharha obunamanzi lulwelo oluzalisa indawo engaphandle yamehlo akho.

Amanqanaba evithamini C kwindawo ehlekisayo ehambelana ngokuthe ngqo kukutya kwayo. Ngamanye amagama, unokonyusa uxinzelelo lwayo ngokuthatha izongezo okanye ukutya ukutya okunothe ku-vitamin C (,).

Uphononongo lokujonga lubonisa ukuba abantu abane-cataract bathambekele ekubeni kwinqanaba eliphantsi le-antioxidant. Bakwabonisa ukuba abantu abathatha izongezo ze vithamin C kunqabile ukuba bafumane isifo se cataract (,).

Ngelixa uvithamini C ubonakala ngathi udlala indima ekhuselayo emehlweni akho, akucaci nokuba izongezo zibonelela ngezibonelelo ezongezekileyo kwabo basweleyo.

Amanani aphezulu e-vitamin C afumaneka kwiziqhamo nakwimifuno, kubandakanya i-bell pepper, iziqhamo ze-citrus, iigwava, i-kale kunye ne-broccoli (30).

I-Vitamin C iyimfuneko kwimpilo yamehlo akho, kwaye ukufumana okwaneleyo kule antioxidant kunokukhusela kwintsholongwane.

7. Vitamin E

I-Vitamin E liqela le-antioxidants enyibilikayo enamafutha ekhusela ii-acid ezinamafutha kwi-oxidation eyingozi.

Kuba i-retina yakho ine-acid ephezulu yokuxinana, ukutya ngokwaneleyo i-vitamin E kubalulekile kwimpilo yamehlo efanelekileyo ().

Nangona ukusilela kakhulu kwe-vitamin E kunokukhokelela ekuwohlokeni kwe-retinal kunye nokungaboni, akucaci nokuba izongezo zibonelela ngezibonelelo ezongezelelweyo ukuba sele ufumana ngokwaneleyo kukutya kwakho (,).

Olunye uhlalutyo lubonisa ukuba ukusebenzisa ngaphezulu kwe-7 mg ye-vitamin E yonke imihla kunokunciphisa umngcipheko we-cataract ezinxulumene nobudala nge-6% ().

Ngokwahlukileyo, uphando olulawulwa ngononophelo lubonisa ukuba izongezo zevithamini E azicothisi okanye zithintele ukuqhubela phambili kwamehlo (34).

Eyona mithombo ilungileyo yokutya ivithamin E ibandakanya iiamangile, iimbewu zikajongilanga, kunye neoyile yemifuno enjengeoyile yeflakisi (35).

Ukusilela kweVitamin E kunokukhokelela ekonakaleni kokubonakalayo nakwimfama. Kulabo abanqongopheleyo, izongezo mhlawumbi azizukubonelela ngesibonelelo esongeziweyo.

8. IZinki

Amehlo akho aqukethe amanqanaba aphezulu e-zinc ().

I-Zinc yinxalenye yee-enzymes ezininzi ezibalulekileyo, kubandakanya i-superoxide dismutase, esebenza njenge-antioxidant.

Ikwabonakala ngathi iyabandakanyeka ekwakheni ii-pigment ezibonakalayo kwi-retina yakho. Ngesi sizathu, ukunqongophala kwe-zinc kunokukhokelela kubumfama ebusuku ().

Kwisifundo esinye, abantu abadala abadala abane-macular degeneration banikwa izongezo ze-zinc. Ukuwohloka kwe-macular kuye kwacotha, kwaye bayigcina imbonakalo yabo ibukhali ngcono kunaleyo ifumene i-placebo ().

Nangona kunjalo, izifundo ezizezinye ziyafuneka ngaphambi kokuba kufikelelwe kwisigqibo esomeleleyo.

Imithombo yokutya yendalo yeZinc ibandakanya iioysters, inyama, iimbewu zethanga, kunye namandongomane (39).

IZinc idlala indima ebalulekileyo ekusebenzeni kwamehlo. Olunye uphononongo lubonisa ukuba izongezo zinokucothisa ukukhula kwangoko kwe-macular degeneration kubantu abadala.

Umgca osezantsi

Imikhwa yokuphila esempilweni, njengokutya okusempilweni kunye nokuzilolonga rhoqo, inokunceda ekuthinteleni izifo ezininzi ezinganyangekiyo-kubandakanya imeko zamehlo.

Ukufumana ngokwaneleyo izondlo ezidweliswe ngasentla kunokunceda ukunciphisa umngcipheko. Ezinye iivithamini zinokudlala indima kwimpilo yamehlo.

Nangona kunjalo, sukuwutyeshela wonke umzimba wakho. Ukutya okugcina umzimba wakho uphilile kuya kugcina amehlo akho esempilweni, nawo.