Ngaba iminqathe ilungile ngamehlo akho?

Umxholo

• Iminqathe kunye nempilo yamehlo
• Ephezulu kwii-antioxidants ezixhamla impilo yamehlo
• Ezinye izibonelelo zempilo zeminqathe
• Ezinye iindlela zokunyusa impilo yakho yamehlo
• Umgca wezantsi

Idume kwihlabathi liphela, iminqathe iyangqubana kwaye ineengcambu zemifuno enesondlo.

Zibizwa ngokuqhelekileyo ukugcina amehlo akho esempilweni kunye nokuphucula umbono ebusuku.

Nangona kunjalo, usenokuzibuza ngemvelaphi yale ngcamango nokuba ingaba ixhaswa sisayensi.

Eli nqaku likuxelela ukuba iminqathe iyanceda na kwaye inika ezinye iingcebiso zokugcina umbono wakho usempilweni.

Iminqathe kunye nempilo yamehlo

Kudala kukholelwa ukuba ukutya iminqathe kukhuthaza impilo yamehlo kwaye kuphucula nokubona kwakho, ngakumbi ebusuku.

Nangona kukho inyani koku, ubudlelwane phakathi kweminqathe kunye nokubona ngamehlo kwavela kwiintsomi.

Ngexesha leMfazwe yesibini (II) yeHlabathi, abaqhubi beenqwelomoya baseBritane boMkhosi woMoya baqala ukusebenzisa i-radar ukujolisa kunye nokudubula iinqwelomoya. Kwimizamo yokugcina le teknoloji intsha iyimfihlo, ukuchaneka okubonakalayo kwabaqhubi beenqwelo moya - ngakumbi ebusuku - kwabangelwa kukutya iminqathe.

Oku kukhokelele kwiphulo lokusasaza ixesha elide elikhuthaza iminqathe ukuba ibone kakuhle. Eli khonkco lihonjisiweyo phakathi kokutya iminqathe kunye nokuphuculwa kombono wasebusuku kuhlala namhlanje.

Nangona kunjalo, nangona ingekuko ukutya kwamehlo okuthelekiswayo abathe bathengiswa ukuba bakwenze ngexesha leMfazwe yesibini (II) yeHlabathi, iminqathe inezinto ezithile ezilungele amehlo akho.

Ephezulu kwii-antioxidants ezixhamla impilo yamehlo

Iminqathe ingumthombo otyebileyo we-beta carotene kunye ne-lutein, eyi-antioxidants enokunceda ukuthintela ukonakala kwamehlo okubangelwa zii-radicals zasimahla.

Ii-radicals zasimahla zizinto ezinokukhokelela kumonakalo weselula, ukuguga, kunye nezifo ezingapheliyo, kubandakanya izifo zamehlo, xa amanani abo ephezulu kakhulu ().

I-Beta carotene inika imibala emininzi ebomvu, eorenji, natyheli. Iminqathe e-orenji iphezulu kakhulu kwi-beta carotene, umzimba wakho ojika uyi-vitamin A. Ukusilela kwivithamini A kunokukhokelela ekungaboniyo ebusuku, okusoloko kuguqulwa ngokuxhasa (,).

I-Vitamin A iyafuneka ukwenza i-rhodopsin, umbala obomvu-bomfusa, nebala elibuthathaka ekukhanyeni kwiiseli zamehlo ezikunceda ubone ebusuku ().

Umzimba wakho uthatha kwaye usebenzise i-beta carotene ngokufanelekileyo xa usitya iminqathe ephekiweyo kunaleyo eluhlaza. Ngapha koko, ivithamini A kunye nabandulelayo bangama-soluble atyebileyo, ke ukutya iminqathe ngomthombo onamafutha kuphucula ukufakwa (,,).

Iinqathe ezimthubi ziqulathe eyona lutein, enokunceda ekuthinteleni ukonakala kwe-macular enxulumene nobudala (i-AMD), imeko apho umbono wakho ucotha ngokuthe ngcembe okanye ulahlekile.

Ukutya okunotye kwi-lutein kunokuba ngokukhuselekileyo kwi-AMD (,,,).

Iikherothi ziyimithombo elungileyo ye-lutein kunye ne-beta carotene, eyi-antioxidants ethi izuze impilo yamehlo kwaye ikhusele kwizifo ezinxulumene nobudala ezinxulumene nobudala. Umzimba wakho uguqula i-beta carotene ibe yi-vitamin A, isondlo esikunceda ubone ebumnyameni.

Ezinye izibonelelo zempilo zeminqathe

Iikherothi zixhasa amehlo asempilweni, kodwa zininzi ezinye izizathu zokuzitya. Uninzi lophando lujolise kumxholo wazo we-carotenoids, kubandakanya i-lutein, i-lycopene, kunye ne-beta carotene.

Ezinye izibonelelo zempilo zeminqathe zibandakanya:

• Xhasa impilo yokwetyisa. Iikherothi zinefayibha eninzi, ethi incede ekuthinteleni ukuqhina. Iminqathe enye ine-2 gram yefayibha, okanye i-8% yexabiso lemihla ngemihla (DV). Ukutya iminqathe kungaphucula amathumbu ebacteria (,,).
• Ngamana unokunciphisa umngcipheko womhlaza. Ukutya okune-fiber okuninzi njengeminqathe kunokunceda ukukhusela kumhlaza wekolon ngokukhuthaza ukutya rhoqo. Kwaye ii-antioxidants ezithile kwiminqathe zibonisiwe ukuba zineziphumo ze-anticancer (,,,).
• Ukuzinza iswekile yegazi. Iikherothi zinesalathiso esisezantsi se-glycemic (GI), okuthetha ukuba azibangeli spike enkulu kwiswekile yegazi xa uzitya. Umxholo wabo wefayibha ukwanceda ukuzinzisa amanqanaba eswekile yegazi (,).
• Ilungele intliziyo yakho. Iminqathe ebomvu neorenji iphezulu kwi-lycopene, i-antioxidant ekhusela intliziyo. Iminqathe inokunciphisa isifo sentliziyo, njengexinzelelo lwegazi kunye namanqanaba e-cholesterol (,,,).
• Khusela ulusu lwakho. Nangona ingasebenzi njenge-sunscreen, i-beta carotene kunye ne-lycopene antioxidants inokunceda ukukhusela ulusu lwakho ekonakalisweni lilanga ().
• Ngamana unokuxhasa ukunciphisa umzimba. Iikherothi zineekhalori ezincinci kwaye ziphezulu kwifayibha. Ukuzitya kukonyusa iimvakalelo zokugcwala, ezinokuthintela ukutya kakhulu kunye nokunceda ukunciphisa umzimba ().

Ngaphandle kwegalelo labo kwimpilo yamehlo, zininzi izizathu zokutya iminqathe. Banokuyinceda inkqubo yakho yokugaya ukutya, kunye nentliziyo, ulusu kunye nempilo iyonke.

Ezinye iindlela zokunyusa impilo yakho yamehlo

Ukutya iminqathe asikokuphela kwendlela yokugcina amehlo akho esempilweni kwaye umbono wakho ubukhali. Ezinye iindlela zokuphucula impilo yamehlo zibandakanya:

• Sebenzisa ukukhuselwa lilanga. Khetha iiglasi zelanga ezikhusela amehlo akho kwii-99-100% zemitha yeUVA kunye neUVB. Ukulimala kwelanga kungakhokelela kukungaboni kakuhle, ukonakala kwe-macular, kunye ne-pterygium (ukukhula kwethishu ngaphezu kwabamhlophe bamehlo akho) ().
• Nciphisa ixesha lesikrini kunye nokukhanya okuluhlaza okwesibhakabhaka. Ukongezwa komabonwakude, umnxeba, okanye ixesha lekhompyuter kunokubangela ubunzima emehlweni. Ebusuku, cima izikrini okanye ucofe ukukhanya kwesibane ebusuku kwifowuni yakho, njengoko ukukhanya okuluhlaza okwesibhakabhaka kunokubangela ukonakala kwethambo ().
• Zilolonge. Ukuzibandakanya kwimithambo yomzimba elungileyo kulungele amehlo akho kunye nesinqe. Ukungabikho kokuzivocavoca kwandisa umngcipheko wohlobo lwe-2 yeswekile kunye ne-diabetic retinopathy, imeko engaphazamisa umbono wakho ().
• Musa ukutshaya. Umsi wecuba unxulunyaniswe nokulahleka kombono, i-cataract, kunye ne-macular degeneration. Ukutshaya kungonyusa umngcipheko wamehlo owomileyo (,,,).
• Zama ukutya ukutya okunesondlo. Amafutha e-EPA kunye ne-DHA omega-3 (umzekelo, iintlanzi ezinamanqatha, iflakisi), ivithamin C (umzekelo, iziqhamo ze-citrus, i-broccoli), i-vitamin E (umz. ikwalungele namehlo akho (,,,).
• Yitya imifuno eluhlaza eluhlaza. I-Kale, isipinatshi, kunye nemifuno ye-collard ziphezulu kwii-carotenoids lutein kunye ne-zeaxanthin, exhasa impilo yamehlo ().
• Fumana iimviwo zamehlo rhoqo. Eyona ndlela yokwazi ukuba enza njani amehlo akho kukuba uwavavanye rhoqo ngugqirha okhathalela amehlo. Ukubona ugqirha wamehlo okanye ugqirha wamehlo ngumkhwa olungileyo wokuthintela ukungena kuwo.

Ukutya ukutya okunesondlo, ukuzilolonga, ukunciphisa ixesha lesikrini, ukungatshayi, ukunxiba iiglasi zelanga, kunye nokujonga umbono wakho rhoqo ngugqirha wamehlo yimikhwa ebalulekileyo kwimpilo yamehlo efanelekileyo.

Umgca wezantsi

Uluvo lokuba iminqathe lonyusa amehlo asempilweni kwaye umbono olungileyo uvela kwiintsomi - kodwa oko akuthethi ukuba akuyonyani.

Ziphezulu kakhulu kwii-antioxidants lutein kunye ne-beta carotene, ebonakalisiweyo ukukhusela amehlo akho.

Iikherothi zinokunceda ekucoleni ukutya, entliziyweni, kulusu nakwimpilo yonke.

Ukuba ufuna ukugcina amehlo akho esempilweni, kuya kufuneka useke eminye imikhwa esempilweni, yokukhusela umbono njengokuzilolonga, ukunxiba iiglasi zelanga, ukunciphisa ixesha lesikrini, ukutya ukutya okunezondlo, kunye nokungatshayi.