Isikhokelo seZondlo kwamehlo owomileyo

Umxholo

• Imifuno
• Iziqhamo
• Intlanzi nenyama
• Zobisi
• Ukutya kwePanty
• Izimuncumuncu
• Iziselo
• Yise kude

Ukulandela ukutya okunesondlo yenye yeendawo ezibalulekileyo zokuqinisekisa ukuba amehlo akho ahlala esempilweni. Kukho ukutya okuninzi okunokukunceda ukugcina umbono wakho ubukhali kwaye kukuthintele ekuphuhliseni iimeko ezithile zamehlo. Kwaye ukuba uhlala unemeko efana neliso elomileyo elingapheliyo, ukutya ukutya okuphezulu kwiivithamini ezithile kunye neeminerali kunokuzinciphisa iimpawu zakho.

Jonga olu luhlu lwevenkile yokutya yokutya okuxineneyo kunye nokutya okunesondlo- zonke ezi zinezibonelelo zamehlo akho.

Imifuno

Kukho iintlobo ngeentlobo zemifuno ezibonelela ngezondlo eziyimfuneko ukuze uxhamle amehlo akho. Imifuno emininzi inee-antioxidants ezibizwa ngokuba yi-lutein kunye ne-zeaxanthin, ezinceda ukukhusela amehlo akho ekukhanyeni okonakalisayo. Umzekelo, imifuno enamagqabi, ibroccoli, kunye nehlumelo laseBrussels yimithombo elungileyo yezi zondlo.

Ezinye ii-veggies ziqulathe i-beta carotene, eguqula ibe yi-vitamin A emzimbeni kwaye iyanceda ekuboneni. Iminqathe kunye neebhatata yimizekelo emibini yemifuno enesondlo.

Iziqhamo

Iziqhamo ezininzi zinee-antioxidants kunye neevithamini ezinokunciphisa ukonakala kwamehlo akho kwaye zikhusele. Umzekelo, iiblueberries ziqulathe i-antioxidant ebizwa ngokuba yi-anthocyanin enokubonelela ngokhuseleko lwamehlo kunye nokuphucula umbono wakho.

Iziqhamo zeCitrus ezinje ngeorenji, iidiliya, kunye neelamuni zinevithamini C, enye i-antioxidant enokunceda ukugcina amehlo akho esempilweni.

Intlanzi nenyama

I-Salmon, ityhuna, kunye ne-sardines ziqulathe i-omega-3 fatty acids, ebonakalise ukunciphisa ukudumba. I-Salmon, isardadi, kunye ne-mackerel ziyimithombo elungileyo ye-vitamin D, enceda ekuthinteleni ukonakala kwe-macular, isifo samehlo esinokukhokelela ekuphulukaneni nombono.

Ngokubhekisele kwinyama, isibindi sinevithamini A, kunye nenyama ecekeceke, inyama yeenciniba, kunye neturkey yimithombo efanelekileyo ye-zinc. I-Zinc yiminerali efumaneka kwamehlo asempilweni kwaye ikhusela ngokuchasene nomonakalo.

Zobisi

Uninzi lweemveliso zobisi ziqukethe iivithamini kunye neeminerals ezilungele amehlo akho. Ubisi kunye neyogathi ziqulathe ivithamin A kunye nezinc. Amaqanda ane-lutein kunye ne-zeaxanthin, ii-antioxidants ezifanayo ezifumaneka kwimifuno enamagqabi. Olunye ushizi luqulathe ivithamin A, njengeshizi ye-ricotta.

Ukutya kwePanty

Iimbotyi ezinjengezintso kunye neembotyi ze-lima ziqukethe i-zinc, kwaye i-flaxseed iqulethe i-omega-3 fatty acids. Ngapha koko, intsholongwane yengqolowa ngumthombo olungileyo wevithamini E, enye ivithamin enokunceda ukuthintela ukonakala kwamehlo ekuhambeni kwexesha.

Izimuncumuncu

Zininzi izinto zokutya ongazitya ngalo lonke usuku eziluncedo emehlweni akho. Amandongomane amaninzi, umzekelo, aqukethe iivithamini kunye nee-antioxidants. I-Walnuts ingumthombo we-omega-3 fatty acids, kwaye iiamangile kunye nembewu kajongilanga ziqulathe ivithamin E.

Iziselo

Iti eluhlaza inee-antioxidants eziluncedo ezibizwa ngokuba ziikatekini, ezikwanazo iipropati ezichasayo. Kwaye, kuhlala kubalulekile ukuhlala unamanzi imini yonke yakho.

Yise kude

Nokuba uhlala nemeko efana neliso elomileyo elingapheliyo okanye uzama nje ukugcina amehlo akho esempilweni, kubalulekile ukongeza ukutya okunesondlo kukutya okuqulathe iivithamini kunye neeminerali ezithile. Oku kutya akunako ukuthintela ukonakala kwamehlo akho kuphela, kodwa kunokunciphisa iimpawu zakho. Ukuba iliso lakho elomileyo elomeleleyo liyabuchaphazela ubomi bakho bemihla ngemihla, thetha nogqirha wakho malunga nokhetho lwakho.