Izakhi Ezi-8 Ezizothuthukisa Impilo Yeso Lakho

-Delile

• Sibutsetelo sezifo ezijwayelekile zamehlo
• 1. Uvithamini A
• 2-3. Lutein futhi Zeaxanthin
• 4. I-Omega-3 Fatty Acids
• 5. IGamma-Linolenic Acid
• 6. Uvithamini C
• 7. Uvithamini E
• 8. Zinc
• Okusemqoka

Amehlo akho mhlawumbe yiwona abaluleke kunazo zonke izinzwa zakho ezinhlanu.

Impilo yamehlo ihambisana nempilo ejwayelekile, kepha izakhamzimba ezimbalwa zibaluleke kakhulu emehlweni akho.

Lezi zakhi zomzimba zisiza ukugcina ukusebenza kwamehlo, zivikela amehlo akho ekukhanyeni okuyingozi, futhi zinciphise ukukhula kwezifo eziwohlokayo ezihlobene nobudala.

Nazi izakhamzimba eziyi-8 ezisiza amehlo akho.

Sibutsetelo sezifo ezijwayelekile zamehlo

Ingozi yokuba nesifo samehlo iyakhula njengoba ukhula. Izifo zamehlo ezivame kakhulu zifaka:

• Isifo senkwethu. Isimo lapho amehlo akho egcwala khona. I-cataract ehlobene nobudala iyimbangela ehamba phambili yokukhubazeka kombono nobumpumputhe emhlabeni jikelele.
• I-retinopathy yesifo sikashukela. Ihlotshaniswa nesifo sikashukela kanye nembangela enkulu yokukhubazeka okubonakalayo nokungaboni, i-retinopathy iyakhula lapho amazinga kashukela aphakeme alimaza imithambo yegazi ku-retina yakho.
• Isifo samehlo esomile. Isimo esimakwe uketshezi lwezinyembezi olunganele, olubangela ukuthi amehlo akho omile futhi luholele ekuhluphekeni nasezinkinga ezingaba khona zokubonakala.
• I-Glaucoma. Iqembu lezifo elibonakala ngokuwohloka okuqhubekayo kwemizwa yakho ye-optic, edlulisa imininingwane ebonakalayo kusuka emehlweni iye ebuchosheni. I-glaucoma ingadala ukungaboni kahle noma ubumpumputhe.
• Ukwehla kwamakhompiyutha. I-macula yingxenye esemaphakathi ye-retina yakho. Ukuwohloka kwe-macular okuhlobene nobudala (i-AMD) kungenye yezimbangela ezinkulu zobumpumputhe emazweni athuthukile.

Yize ingozi yakho yokuthola lezi zimo incike ngokwezinga elithile kwizakhi zakho zofuzo, indlela odla ngayo nayo ingadlala indima enkulu.

Izimo zamehlo ezivame kakhulu zifaka phakathi i-cataract, ukwehla kwe-macular, i-glaucoma, ne-retinopathy yesifo sikashukela. Ingozi yakho yokuthola lezi zifo incike kubudala bakho, ufuzo, izifo ezingamahlalakhona, nendlela yakho yokuphila.

1. Uvithamini A

Ukushoda kukavithamini A kungenye yezimbangela ezivame kakhulu zobumpumputhe emhlabeni ().

Le vithamini ibalulekile ekugcineni amaseli wezinzwa zakho ezikhanyisa ukukhanya, awaziwa nangokuthi ama-photoreceptor.

Uma ungadli uvithamini A owanele, ungahlangabezana nobumpumputhe basebusuku, amehlo omile, noma izimo ezimbi kakhulu, kuya ngobukhulu bokushoda kwakho ().

Uvithamini A utholakala kuphela ekudleni okususelwa ezilwaneni.Imithombo yokudla ecebe kakhulu ibandakanya isibindi, izikhupha zamaqanda, nemikhiqizo yobisi.

Kodwa-ke, ungathola futhi uvithamini A kusuka kumakhemikhali esitshalo se-antioxidant abizwa nge-provitamin A carotenoids, atholakala ngamanani aphezulu kwezinye izithelo nemifino.

I-Provitamin A carotenoids inikeza cishe u-30% wezidingo zikavithamini A zabantu, ngokwesilinganiso. Okusebenza kahle kakhulu yi-beta-carotene, etholakala ngamanani aphezulu kuma-kale, isipinashi, kanye ne-izaqathe ().

Ukushoda kukavithamini A kungaholela ekungaboni kahle nasebusweni. Uvithamini A utholakala kuphela ekudleni okuvela ezilwaneni, kepha umzimba wakho ungaguqula ama-carotenoid athile asekelwe ezitshalweni abe nguvithamini A.

2-3. Lutein futhi Zeaxanthin

I-Lutein ne-zeaxanthin ngama-antioxidants aphuzi e-carotenoid aziwa njenge-macular pigments.

Zigxile kwi-macula, ingxenye emaphakathi ye-retina yakho, okuyingqimba yamaseli azwela ukukhanya odongeni lwangemuva lwenhlamvu yeso lakho.

ILutein ne-zeaxanthin basebenza njengokuvimbela ilanga ngokwemvelo. Bacatshangwa ukuthi badlala indima enkulu ekuvikeleni amehlo akho ekukhanyeni okuluhlaza okwesibhakabhaka okuyingozi ().

Ucwaningo olulawulwayo lukhombisa ukuthi ukudla i-lutein ne-zeaxanthin kulingana namazinga abo ku-retina yakho).

Isifundo esisodwa sokubuka kubantu abadala abaneminyaka ephakathi nendawo nabadala siphawule ukuthi ukusebenzisa i-6 mg ye-lutein kanye / noma i-zeaxanthin ngosuku kunciphise kakhulu ubungozi be-AMD.

Abaphenyi baphinde bathola ukuthi labo abanokudla okuphezulu kakhulu kwe-lutein ne-zeaxanthin babenobungozi obuphansi ngama-43% bokuwohloka kwe-macular, uma kuqhathaniswa nalabo abanokudla okuphansi kakhulu ().

Kodwa-ke, ubufakazi abuhambisani ngokuphelele. Ukuhlaziywa okukodwa kwe-meta kwezifundo eziyisithupha zokubheka kuphakamisa ukuthi i-lutein ne-zeaxanthin zivikela kuphela kuma-AMD asesikhathini esedlule - hhayi izigaba zayo zokuqala zokuthuthuka ().

I-Lutein ne-zeaxanthin ngokuvamile zenzeka ndawonye ekudleni. Isipinashi, i-swiss chard, i-kale, i-parsley, i-pistachios, nama-peas aluhlaza kuphakathi kwemithombo emihle kakhulu ().

Ngaphezu kwalokho, izikhupha zamaqanda, ummbila omnandi, namagilebhisi abomvu nakho kungahle kube phezulu ku-lutein ne-zeaxanthin ().

Eqinisweni, izikhupha zamaqanda zibhekwa njengomunye wemithombo engcono kakhulu ngenxa yokuqukethwe kwawo okunamafutha amaningi. AmaCarotenoids amuncwa kangcono uma edliwa ngamanoni, ngakho-ke kungcono ukwengeza ukwatapheya noma uwoyela onempilo kusaladi yakho yemifino enamaqabunga (,,).

Ukudla okuphezulu kwe-lutein ne-zeaxanthin kunganciphisa ubungozi bezifo zamehlo, njengokuwohloka kwe-macular kanye ne-cataract.

4. I-Omega-3 Fatty Acids

Ama-fatty chain omega-3 fatty acids i-EPA ne-DHA abalulekile empilweni yamehlo.

I-DHA itholakala ngamanani aphezulu ku-retina yakho, lapho ingasiza khona ukugcina ukusebenza kwamehlo. Kubalulekile futhi ekukhuleni kobuchopho namehlo ngesikhathi sobuntwana. Ngakho-ke, ukuntuleka kwe-DHA kungaphazamisa umbono, ikakhulukazi ezinganeni (,,,).

Ubufakazi bukhombisa nokuthi ukuthatha izithako ze-omega-3 kungazuzisa labo abanesifo samehlo esomile (,,,).

Ucwaningo olulodwa kubantu abanamehlo omile lwembula ukuthi ukuthatha i-EPA ne-DHA kunezela nsuku zonke izinyanga ezintathu kunciphise kakhulu izimpawu zamehlo ezomile ngokwandisa ukwakheka koketshezi lwezinyembezi ().

Ama-omega-3 fatty acids nawo angasiza ekuvikeleni ezinye izifo zamehlo. Ucwaningo olwenziwe kubantu abadala abaneminyaka ephakathi naphakathi abanesifo sikashukela luthole ukuthi ukuthatha okungenani ama-500 mg we-omega-3s eketanga elide nsuku zonke kunganciphisa ubungozi bokuphindaphindeka kwesifo sikashukela ().

Ngokuphambene, i-omega-3 fatty acids akuyona indlela ephumelelayo yokwelapha i-AMD (22).

Umthombo wokudla ongcono kakhulu we-EPA ne-DHA izinhlanzi ezinamafutha. Ngokwengeziwe, izithasiselo ze-omega-3 ezitholakala ezinhlanzini noma kuma-microalgae zitholakala kabanzi.

Ukuthola inani elanele le-omega-3 fatty acids i-EPA ne-DHA ezinhlanzini ezinamafutha noma izithasiselo kunganciphisa ubungozi bezifo ezinhlobonhlobo zamehlo - ikakhulukazi amehlo omile.

5. IGamma-Linolenic Acid

IGamma-linolenic acid (GLA) iyi-omega-6 fatty acid etholakala ngamanani amancane ekudleni kwesimanje.

Ngokungafani namanye amaningi ama-omega-6 fatty acids, i-GLA ibonakala inezinto ezilwa nokuvuvukala (,).

Imithombo ecebe kakhulu ye-GLA uwoyela we-primrose wakusihlwa nowoyela we-starflower.

Obunye ubufakazi busikisela ukuthi ukuthatha uwoyela we-primrose wakusihlwa kunganciphisa izimpawu zesifo esomile.

Ucwaningo olulodwa olulawulwa ngokungahleliwe lunikeze abesifazane ngamehlo omile umthamo wansuku zonke kawoyela we-primrose wakusihlwa onama-300 mg we-GLA. Ucwaningo luphawule ukuthi izimpawu zabo zithuthukile esikhathini esiyizinyanga eziyi-6 ().

I-GLA, etholakala ngamanani aphezulu ku-oyela we-primrose wakusihlwa, inganciphisa izimpawu zesifo samehlo esomile.

6. Uvithamini C

Amehlo akho adinga inani eliphakeme lama-antioxidants - ngaphezu kwezinye izitho eziningi.

IVithamini C i-antioxidant ibonakala ibaluleke kakhulu, yize izifundo ezilawulwayo ngendima yazo kwezempilo yamehlo ziyashoda.

Ukuhlushwa kukavithamini C kuphakeme kumahlaya aqueous esweni kunanoma iluphi olunye uketshezi lomzimba. Amahlaya aqukethe uketshezi olugcwalisa ingxenye engaphandle yeso lakho.

Amazinga kavithamini C kumahlaya anamandla alingana ngqo nokudla kwawo. Ngamanye amagama, ungakhuphula ukugxila kwayo ngokuthatha izithasiselo noma ukudla ukudla okunothe ku-vitamin C (,).

Ucwaningo lokuhlola lukhombisa ukuthi abantu abane-cataract bavame ukuba nezinga eliphansi le-antioxidant. Zibonisa nokuthi abantu abathatha izithasiselo zikavithamini C mancane amathuba okuthi bathole inkalakatha (,).

Ngenkathi i-vitamin C ibonakala idlala indima yokuvikela emehlweni akho, akucaci ukuthi izithasiselo zinikeza izinzuzo ezengeziwe kulabo abangantuli.

Inani eliphakeme likavithamini C litholakala kwizithelo nemifino eminingi, kufaka phakathi i-bell pepper, izithelo ze-citrus, amagwava, i-kale, ne-broccoli (30).

Uvithamini C uyadingeka empilweni yeso lakho, futhi ukuthola okwanele kwalesi antioxidant kungavikela kulwelwe lwamehlo.

7. Uvithamini E

UVitamin E yiqembu lama-antioxidants ancibilikayo anamafutha avikela okunamafutha acid kwi-oxidation eyingozi.

Njengoba i-retina yakho inama-acid amaningi, ukudla okwanele kukavithamini E kubalulekile empilweni efanelekile yeso ().

Yize ukuswelakala kakhulu kwe-vitamin E kungaholela ekuwohlokeni kwe-retinal nokungaboni, akucaci ukuthi izithasiselo zinikeza yini ezinye izinzuzo uma usuvele uthola okwanele ekudleni kwakho (,).

Okunye ukuhlaziya kuphakamisa ukuthi ukusebenzisa ngaphezu kuka-7 mg kavithamini E nsuku zonke kunganciphisa ubungozi benkwethu ehlobene nobudala ngo-6% ().

Ngokuphambene nalokho, ucwaningo olulawulwa ngokungahleliwe lubonisa ukuthi izithasiselo zevithamini E azinciphisi noma zivimbele ukuqhubeka kwamehlo (34).

Imithombo yokudla ehamba phambili kavithamini E ifaka ama-alimondi, imbewu ye-sunflower, namafutha emifino njengamafutha we-flaxseed (35).

Ukushoda kukaVitamin E kungaholela ekuwohlokeni kokubuka nokungaboni. Kulabo abangantuli, izithasiselo mhlawumbe ngeke zinikeze inzuzo eyengeziwe.

8. Zinc

Amehlo akho aqukethe amazinga aphezulu e-zinc ().

I-Zinc iyingxenye yama-enzyme amaningi abalulekile, kufaka phakathi i-superoxide dismutase, esebenza njenge-antioxidant.

Kubukeka sengathi iyabandakanyeka ekwakhiweni kwezingulube ezibonakalayo ku-retina yakho. Ngalesi sizathu, ukushoda kwe-zinc kungaholela ekungaboni kahle ebusuku ().

Kwesinye isifundo, abantu abadala asebekhulile abanokuwohloka kokuqala kwe-macular banikezwa izithasiselo ze-zinc. Ukuwohloka kwabo kwe-macular kwehlile, futhi bagcina ukubukeka kwabo kangcono kunalabo abathola i-placebo ().

Kodwa-ke, ezinye izifundo ziyadingeka ngaphambi kokuba kufinyelelwe esiphethweni esiqinile.

Imithombo yokudla yemvelo ye-zinc ifaka ama-oysters, inyama, imbewu yamathanga, namakinati (39).

IZinc idlala indima ebalulekile ekusebenzeni kwamehlo. Ucwaningo oluthile lukhombisa ukuthi izithasiselo zinganciphisa ukukhula kokuqala kokuwohloka kwe-macular kubantu abadala asebekhulile.

Okusemqoka

Imikhuba yokuphila enempilo, njengokudla okunempilo nokuvivinya umzimba njalo, kungasiza ekuvikeleni izifo eziningi ezingamahlalakhona - kubandakanya nezimo zamehlo.

Ukuthola izakhi ezanele ngenhla kungasiza ekunciphiseni ubungozi bakho. Amanye amavithamini angadlala indima nasempilweni yamehlo.

Noma kunjalo, ungawunaki wonke umzimba wakho. Ukudla okugcina umzimba wakho wonke uphilile kungenzeka kugcine amehlo akho enempilo, futhi.