Ukutya okungcono oku-7 kwamehlo asempilweni

Umxholo

• 1. Intlanzi
• 2. Amaqanda
• 3. Iiamangile
• 4. Ezobisi
• 5. Iikherothi
• 6. Kale
• 7. Iiorenji
• Imbonakalo
• Iingcebiso ngempilo yamehlo
• Impilo yamehlo: Q&A
• Q:
• A:

Ushwankathelo

Ukugcina ukutya okunesondlo, okunesondlo kubalulekile ukugcina amehlo akho esempilweni, kwaye kunokunceda ukunciphisa umngcipheko wokuphuhlisa imeko yamehlo. Iimeko ezinzima zamehlo zinokuthintelwa ukuba ubandakanya ukutya okuqulathe uluhlu lweevithamini, izakha mzimba, kunye neeminerali, ezaziwa njengee-antioxidants. Iimeko zamehlo onokukwazi ukuzikhusela ngokutya okunempilo zibandakanya:

• ikatala, ebangela umbono osibekele
• ukonakala okuhambelana nobudala be-macular, okunokunciphisa umda kwamehlo akho
• iglaucoma
• amehlo owomileyo
• ukungaboni kakuhle ebusuku

Ezi antioxidants zigcina ii-oxidants ezinokuchaphazela impilo yakho ngeendlela ezimbi.

Amehlo akho afuna iintlobo ezininzi zee-antioxidants ukuze uhlale usempilweni. Oku kubandakanya:

• lutein
• zeaxanthin
• iivithamini A, C, E
• beta-carotene
• I-omega-3 fatty acids
• zinc

Ukutya okunezakha-mzimba kuyadaleka ngokukuko kunye neeproteni ezahlukeneyo, ubisi, iziqhamo kunye nemifuno. Zama ukutya umnyama ngexesha lakho, ubandakanya iintlobo ezininzi zokutya kwimibala eyahlukeneyo. Kuya kufuneka unciphise ukusetyenziswa kokutya okungenampilo okucutshungulwayo, okunamafutha agcweleyo, okanye aphezulu kwiswekile.

Nazi ezisixhenxe zokutya okusemgangathweni ngamehlo akho. Uninzi luyafumaneka unyaka wonke kunye nexabiso elifanelekileyo. Unokonwabela ngokwabo okanye kwiindlela zokupheka ezinzima.

1. Intlanzi

Iintlanzi, ngakumbi i-salmon, zinokuba kukutya okumnandi kakhulu kwimpilo yamehlo. I-Salmon kunye nezinye iintlanzi zine-omega-3 fatty acids. La ngamafutha "asempilweni". I-Omega-3 fatty acids inokuba negalelo kuphuhliso olubonakalayo kunye nempilo ye-retina ngasemva kweliso. Banokukunceda ukunqanda amehlo owomileyo.

Cinga ngokubandakanya iintlanzi kwisicwangciso sakho sokutya iintsuku ezimbalwa ngeveki. Xa uthenga i-salmon, khetha uguqulelo olubanjwe endle endaweni yesalmon ephakanyiswe kwifama. Kungenxa yokuba isalmon ephakanyiswe kwifama ine-omega-3s encinci kune-salmon ebanjiswe endle.

I-Salmon, kunye neentlanzi ezininzi, zinokucocwa okanye zosiwe. Zama ukuyinonga ngamayeza amatsha, iilamuni, ityuwa nepepile ngesidlo esilula nesimnandi.

2. Amaqanda

Amaqanda kukutya okumnandi kakhulu kokutya kwimpilo yamehlo. Izikhupha zinevithamini A, i-lutein, i-zeaxanthin, kunye ne-zinc, zonke ezo zinto zibalulekile kwimpilo yamehlo. I-Vitamin A ikhusela i-cornea. I-cornea ingaphezulu kweso. I-Lutein kunye ne-zeaxanthin yokufumana iimeko zamehlo ezinzulu ezinje ngokudodobala kwe-macular kunye ne-cataract. I-Zinc inegalelo kwimpilo ye-retina. Iretina ngumva weliso. I-Zinc ikwanceda amehlo abone ebusuku.

Amaqanda ahluka kakhulu kwaye anokusebenzela isidlo sakusasa, isidlo sasemini kunye nesidlo sangokuhlwa. Indlela elula yokonwabela amaqanda kukuwabilisa kanzima. Zizame kwiisaladi kunye neesanti. Ungade utye iqanda elinamaqebengwana abambekayo ukuze ulutye.

3. Iiamangile

Iiamangile, njengamanye amandongomane kunye nembewu, zihlala zilungile kwimpilo yamehlo. Iiamangile ziqulathe ivithamin E. Le vithamin igada ngokuchasene neemolekyuli ezingazinzanga ezijolise kwizicubu ezisempilweni. Ukutya izixa eziqhelekileyo zevithamini E kunokunceda ekuthinteleni ukonakala okuhambelana nobudala be-macular kunye neekati. Kuya kufuneka ujonge malunga neeyunithi ezingama-22 zamanye amazwe (IU), okanye i-15 mg ye-vitamin E ngosuku. Ukuhanjiswa kwe-almonds malunga namantongomane angama-23, okanye ikomityi ye-¼, kwaye ine-11 IU. Amanye amandongomane nembewu equlathe ivithamin E ibandakanya imbewu kajongilanga, iihazelnuts, kunye namandongomane.

Unokonwabela iiamangile njenge-snack nanini na. Ziyathandeka kwisidlo sakusasa sakho, iyogathi, okanye iisaladi. Khawukhumbule nje ukugcina iso ekusebenzeni ubungakanani. Ii-almonds ziphezulu kwiikhalori, ke zama ukunciphisa ukutya kwakho kwindawo enye ukuya kwezimbini ngosuku.

4. Ezobisi

Iimveliso zobisi ezinje ngobisi kunye neyogathi zinokulunga emehlweni. Ziqulathe ivithamin A kunye nezinc yamaminerali. I-Vitamin A ikhusela i-cornea ngelixa i-zinc inceda ukuzisa loo vithamini emehlweni avela kwisibindi. I-Zinc ifunyenwe kulo lonke iliso, ngakumbi i-retina kunye ne-choroid, esisicwili semithambo esilele phantsi kwe-retina. Le minerali ibalulekileyo inceda ngombono wasebusuku kunye nokuthintela ukungaboni. Ideri evela kwiinkomo ezityiswa ngengca inika ezona zibonelelo.

Ideri inokusetyenziswa yonke imihla yakho. Ungasela iglasi ngokutya okanye ukonwabele ikofu kunye neti, okanye ukutya okuziinkozo kwasekuseni. I-yogurt lukhetho olusempilweni kwisidlo sakusasa okanye njenge-snack.

5. Iikherothi

Iikherothi ziyaziwa ngokuba zilungile kwimpilo yamehlo. Njengezikhupha zamaqanda, iminqathe ine-vitamin A kunye ne-beta carotene. I-Vitamin A kunye ne-beta carotene zinceda umphezulu wamehlo kwaye zinokunceda ekuthinteleni usulelo lwamehlo kunye nezinye iimeko zamehlo ezinzima.

Iminqathe kulula ukuyitya ekuhambeni. Julianne yonke iminqathe okanye ugcine ibhegi yosana iminqathe ilungele imvakwemini okanye isidlo sangokuhlwa. Ziphose kwiisaladi kunye neesuphu zokutya okunokongezwa, okanye uziqhekeze kwaye uzongeze kwi-muffin okanye ipancake batter.

6. Kale

I-Kale yaziwa njengokutya okuphezulu kwabaninzi kuba iqulethe iivithamini, izondlo kunye neeminerali ezininzi. Kuhle kakhulu kwimpilo yamehlo. I-Kale ine-antioxidants lutein kunye ne-zeaxanthin, ekwafumaneka kumaqanda nakokunye ukutya. Ezi zondlo zinokunceda ekuthinteleni iimeko zamehlo ezinzulu ezinje ngokudodobala kwe-macular kunye neekati. I-Lutein kunye ne-zeaxanthin azenziwanga emzimbeni, ke kuya kufuneka uzifake kwisidlo sakho. Iigramu eziyi-100 ezinikezela nge-kale, emalunga neekomityi ezi-1,, ine-11.4 mg ye-lutein, kwaye kuyacetyiswa ukuba ufumane i-10 mg ngosuku. Eminye imifuno ephezulu kwi-lutein ibomvu ebomvu kunye nesipinashi.

I-Kale inokwenziwa kwiitshipsi zokutya. Kuqala hlamba amagqabi, emva koko uwaqhekeze abe ziingceba; Yiphose kwioli yeoli, uze uyibhake imizuzu engama-20 okanye njalo, de kube i-kale ifike. Unako ukuzonwabisa kunye nokufafaza ityuwa ngokukhanya. Unokususa i-kale kwisitya esecaleni okanye uyikhonze kwisaladi.

7. Iiorenji

Iiorenji kunye nezinye iziqhamo zesitrasi zinevithamini C, engundoqo kwimpilo yamehlo. IVithamini, efumaneka ikakhulu kwiziqhamo kunye nemifuno, inegalelo kwimithambo yegazi esempilweni emehlweni akho. Iyakwazi ukulwa nokuphuhliswa kwamehlo, kunye nokudibanisa nezinye iivithamini kunye nezakha mzimba, ezinxulumene nobudala be-macular degeneration.

Ukonwabela iiorenji, ungasela ijusi yeorenji, ucofe enye njengekutya, okanye uzongeze kwisaladi yeziqhamo.

Imbonakalo

Ukutya okunempilo kubalulekile kwimpilo yamehlo. Ukugcina ukutya okuphezulu kwii-antioxidants kuya kuthintela ukukhula kweemeko zamehlo ezinzima kwaye uqinisekise ukuba amehlo akho asebenza ngokusemandleni. Zama ukutya iintlobo ngeentlobo zokutya okupheleleyo, okungasetyenziswanga yonke imihla. Jonga ugqirha wakho ukuba unengxaki ngamehlo akho, njengoko ungenelelo lwakwangoko lunokuthintela iimeko ezinobuzaza ngakumbi ekuphuculweni.

Iingcebiso ngempilo yamehlo

Kubalulekile ukuba unakekele amehlo akho rhoqo ukugcina impilo yamehlo. Ukutya ukutya okusempilweni kwamehlo ayisiyiyo kuphela indlela yokukhusela amehlo akho. Ezinye iindlela onokugcina ngazo amehlo akho esempilweni zibandakanya:

• Ukutyelela ugqirha wamehlo qho emva kweminyaka emibini
• unxibe iiglasi xa ungaphandle
• ukuphepha ukutshaya
• ukugcina ubunzima obunempilo
• ukunxiba izixhobo zokukhusela amehlo xa usenza imidlalo, izinto zokuzonwabisa, iiprojekthi zasekhaya, okanye imisebenzi enxulumene nomsebenzi
• Ukulawula iswekile yegazi

Impilo yamehlo: Q&A

Q:

Ngoku ndinxiba iiglasi. Ngaba kukhona ukutya endinokukutya ukuphucula umbono wam ukuze ndingabi safuna iiglasi?

Isigulana esingaziwayo

A:

Ukuphuculwa kombono ngokubakho kokutya kukuxhomekeke kwinto engaphantsi kwamehlo. Ukonakala kwe-Macular kunye nobumfama ebusuku yimizekelo yeemeko ezinokuphuculwa, okanye ukuqhubela phambili kucothise, ngokutya ukutya okunevithamini A, ii-antioxidants lutein, zeathanxin, kunye ne-omega-3 fatty acids. Ukubonwa kufutshane kunye nokubona kude akunakwenzeka ukuba kuguqulwe ngokutya okusempilweni. Nangona kunjalo, ukutya okusempilweni okunotyebileyo kwizakhamzimba ezidweliswe kweli nqaku kunokunceda ukukhusela amehlo ekuphulukaneni nombono kwangoko.

Natalie Butler, RD, LDAIimpendulo zimele uluvo lweengcali zethu zonyango. Yonke imixholo inolwazi ngokungqongqo kwaye akufuneki ukuba ithathelwe ingqalelo njengengcebiso yezonyango.