Ingabe izaqathe zilungele amehlo akho?

-Delile

• Izaqathe nempilo yamehlo
• Ama-antioxidants aphezulu azuzisa impilo yamehlo
• Ezinye izinzuzo zezempilo izaqathe
• Ezinye izindlela zokuthuthukisa impilo yeso lakho
• Okubalulekile

Zidumile emhlabeni wonke, izaqathe ziyimifino eminyene futhi enomsoco kakhulu.

Ngokuvamile kuthiwa zigcina amehlo akho enempilo futhi zithuthukisa ukubona kwasebusuku.

Kodwa-ke, ungazibuza ngemvelaphi yalo mbono nokuthi ngabe usekelwa yisayensi.

Le ndatshana ikutshela ukuthi izaqathe ziyawasiza yini amehlo akho futhi inikezela ngamanye amathiphu wokugcina umbono wakho uphilile.

Izaqathe nempilo yamehlo

Kudala kukholakala ukuthi ukudla izaqathe kuthuthukisa impilo yamehlo futhi kuthuthukise nokubona kwakho, ikakhulukazi ebusuku.

Yize kuneqiniso kulokhu, ukuhlangana phakathi kukherothi nokubona kwamehlo kwaqhamuka ezinganekwaneni.

Ngesikhathi seMpi Yezwe II, abashayeli bezindiza baseBrithani Royal Air Force baqala ukusebenzisa i-radar ukukhomba nokudubula izindiza zezitha. Ngomzamo wokugcina lobu buchwepheshe obusha buyimfihlo, ukunemba okubonakalayo kwabashayeli bezindiza - ikakhulukazi ebusuku - kubangelwa ukudla izaqathe.

Lokhu kuholele emkhankasweni omkhulu wenkulumo-ze okhuthaza izaqathe ngokubona okungcono. Lesi sixhumanisi esihlotshisiwe phakathi kokudla izaqathe nokubona okuthuthukile kwasebusuku sisekhona nanamuhla.

Kodwa-ke, yize kungezona ngempela izidlo zamehlo zomlingo ezamakethwa ukuthi zibe phakathi neMpi Yezwe II, izaqathe ziqukethe izinhlanganisela ezithile ezilungele amehlo akho.

Ama-antioxidants aphezulu azuzisa impilo yamehlo

Izaqathe zingumthombo ocebile we-beta carotene ne-lutein, angama-antioxidants angasiza ekuvimbeleni ukulimala kwamehlo okubangelwa ama-radicals amahhala.

Ama-radicals amahhala ayizinhlanganisela ezingaholela ekulimaleni kwamaselula, ukuguga, nokugula okungalapheki, kufaka phakathi izifo zamehlo, lapho inani lazo liphezulu kakhulu ().

I-beta carotene inika izitshalo eziningi ezibomvu, ezisawolintshi neziphuzi imibala yazo. Izaqathe eziwolintshi ziphezulu kakhulu kwi-beta carotene, umzimba wakho oyiguqula ibe nguvithamini A. Ukuntuleka kukavithamini A kungaholela ekubeni yimpumputhe ebusuku, okuvame ukubuyiselwa emuva ngokunezela (,).

Uvithamini A uyadingeka ukwakha i-rhodopsin, okuyi-pigment ebomvu-nsomi, ezwela ukukhanya kumaseli wamehlo akho okusiza ukuthi ubone ebusuku ().

Umzimba wakho umunca futhi usebenzise i-beta carotene kahle uma udla izaqathe eziphekiwe kunalezo ezingavuthiwe. Ngaphezu kwalokho, uvithamini A kanye nabandulelayo bangamafutha ancibilikayo, ngakho-ke ukudla izaqathe ngomthombo wamafutha kuthuthukisa ukumuncwa (,,).

Izaqathe eziphuzi ziqukethe i-lutein kakhulu, engasiza ekuvimbeleni ukonakala kwe-macular okuhlobene nobudala (i-AMD), isimo lapho umbono wakho ufiphala kancane kancane noma ulahlekile.

Ukudla okunothe ku-lutein kungavikela ikakhulukazi i-AMD (,,,).

Amaqathi awumthombo omuhle we-lutein ne-beta carotene, angama-antioxidants asiza impilo yamehlo futhi avikele ezifweni zamehlo eziwohlokayo eziguga. Umzimba wakho uguqula i-beta carotene ibe uvithamini A, umsoco okusiza ubone ebumnyameni.

Ezinye izinzuzo zezempilo izaqathe

Amaqathi asekela amehlo aphilile, kepha kunezinye izizathu eziningi zokuwadla. Ucwaningo oluningi lugxile kokuqukethwe yi-carotenoids, kufaka phakathi i-lutein, i-lycopene, ne-beta carotene.

Ezinye izinzuzo zezempilo izaqathe zifaka:

• Sekela impilo yokugaya ukudla. Amaqathi anefayibha eningi, okusiza ukuvimbela ukuqunjelwa. Isanqante eyodwa iqukethe u-2 gramu we-fiber, noma i-8% yenani lansuku zonke (i-DV). Ukudla izaqathe kungathuthukisa namabhaktheriya akho esiswini (,,).
• Kunganciphisa ingozi yomdlavuza. Ukudla okune-fiber enjengezaqathe kungasiza ukuvikela umdlavuza wekoloni ngokukhuthaza ukujula kokudla. Futhi, ama-antioxidants athile kumaqathi akhonjisiwe anemiphumela yokulwa nomdlavuza (,,,).
• Qinisa ushukela wegazi. Izaqathe zinenkomba ephansi ye-glycemic (GI), okusho ukuthi azibangeli i-spike enkulu kushukela wegazi lapho uzidla. Okuqukethwe kwabo kwe-fiber kusiza nokusimamisa amazinga kashukela egazini (,).
• Ilungele inhliziyo yakho. Izaqathe ezibomvu nezisawolintshi zine-lycopene eningi, i-antioxidant evikela inhliziyo. Amaqathi angaphinde anciphise izici zesifo senhliziyo, ezifana nomfutho wegazi ophakeme namazinga e-cholesterol (,,,).
• Vikela isikhumba sakho. Yize ingasebenzi njenge-sunscreen, i-beta carotene kanye ne-lycopene antioxidants kungasiza ukuvikela isikhumba sakho ekulimaleni kwelanga ().
• Kwangathi ukusekela ukunciphisa umzimba. Izaqathe zinama-calories aphansi futhi zine-fiber eningi. Ukuzidla kukhulisa imizwa yokugcwala, okungavimbela ukudla ngokweqile futhi kusize ukwehlisa isisindo ().

Ngaphandle kweminikelo yabo empilweni yamehlo, kunezizathu eziningi zokudla izaqathe. Bangazuza uhlelo lwakho lokugaya ukudla, kanye nenhliziyo, isikhumba, kanye nempilo yonke.

Ezinye izindlela zokuthuthukisa impilo yeso lakho

Ukudla izaqathe akuyona ukuphela kwendlela yokugcina amehlo akho enempilo nokubona kwakho kubukhali. Amanye amasu wokuthuthukisa impilo yeso lakho afaka:

• Sebenzisa ukuvikelwa kwelanga. Khetha izibuko zelanga ezivikela amehlo akho emisebeni ye-UVA ne-UVB engama-99-100%. Ukulimala kwelanga kungaholela ku-cataract, ukonakala kwe-macular, kanye ne-pterygium (ukukhula kwezicubu ngaphezu kwabamhlophe bamehlo akho) ().
• Khawulela isikhathi sesikrini nokukhanya okuluhlaza okwesibhakabhaka. Ukunwetshwa kwethelevishini, ifoni noma isikhathi sekhompyutha kungadala ubunzima emehlweni. Ebusuku, cisha izikrini noma uvule isihlungi esikhanyisa ebusuku ocingweni lwakho, njengoba ukukhanya okuluhlaza okwesibhakabhaka kungadala ukulimala kwethambo ().
• Ukuzivocavoca umzimba. Ukwenza umsebenzi ojwayelekile womzimba kuhle emehlweni akho nasokhalweni. Ukuntuleka kokuvivinya umzimba kwandisa ubungozi bohlobo lwesifo sikashukela kanye ne-retinopathy yesifo sikashukela, isimo esingaphazamisa umbono wakho ().
• Ungabhemi. Intuthu kagwayi ixhunyaniswe nokulahleka kombono, i-cataract, kanye nokuwohloka kwe-macular. Ukubhema kungakhuphula nobungozi bamehlo omile (,,,).
• Lwela ukudla okunomsoco. Amafutha e-EPA ne-DHA omega-3 (isb., Inhlanzi enamafutha, ifilakisi), uvithamini C (isb., Izithelo ezisawolintshi, i-broccoli), i-vitamin E (isib. Ama-nut butters), ne-zinc (isb. Inyama, ama-oysters, nembewu yethanga) futhi kuhle emehlweni akho (,,,).
• Yidla imifino eluhlaza eluhlaza. I-Kale, isipinashi, nemifino ye-collard kuphezulu kuma-carotenoids lutein nase-zeaxanthin, asekela impilo yamehlo ().
• Thola izivivinyo zamehlo ezivamile. Indlela engcono kakhulu yokwazi ukuthi amehlo akho enza kanjani ukuthi uhlolwe njalo nguchwepheshe wezokunakekelwa kwamehlo. Ukubona udokotela wamehlo noma i-ophthalmologist kuwumkhuba omuhle wokuvikela impilo ukungena kuwo.

Ukudla ukudla okunomsoco, ukuzivocavoca umzimba, ukukhawulela isikhathi sesikrini, ukungabhemi, ukugqoka izibuko zelanga, nokuhlolwa kombono wakho njalo ngudokotela wamehlo kuyimikhuba ebalulekile yempilo yamehlo efanelekile.

Okubalulekile

Umqondo wokuthi izaqathe zithuthukisa amehlo anempilo nokubona okuhle kuvela enganekwaneni - kodwa lokho akusho ukuthi akulona iqiniso.

Ziphezulu kakhulu kuma-antioxidants lutein ne-beta carotene, akhonjisiwe ukuvikela amehlo akho.

Izaqathe zingazuzisa nokugaya ukudla kwakho, inhliziyo, isikhumba, kanye nempilo yonke.

Uma ufuna ukugcina amehlo akho enempilo, kufanele futhi wakhe eminye imikhuba enempilo, evikela umbono njengokuzivocavoca umzimba, ukugqoka izibuko zelanga, ukunciphisa isikhathi sesikrini, ukudla ukudla okunomsoco, nokungabhemi.