Ukudla Okuhamba Phambili Oku-7 Kwamehlo Anempilo

-Delile

• 1. Inhlanzi
• 2. Amaqanda
• 3. Ama-alimondi
• 4. Ubisi
• 5. Izaqathe
• 6. Kale
• 7. Amawolintshi
• Umbono
• Amathiphu ngempilo yamehlo
• Impilo yamehlo: I-Q & A.
• Q:
• A:

Ukubuka konke

Ukugcina ukudla okunomsoco, okunempilo kubalulekile ekugcineni amehlo akho enempilo, futhi kungasiza ekunciphiseni ubungozi bokuthuthukisa izimo zamehlo. Izimo ezibucayi zeso zingagwenywa uma ufaka ukudla okuqukethe uhla lwamavithamini, izakhamzimba, namaminerali, aziwa ngokuthi ama-antioxidants. Izimo zamehlo ongakwazi ukuvimbela ngokudla okunempilo zifaka:

• inkalakatha yomzimba, okubangela ukungaboni kahle
• ukuwohloka kwe-macular okuhlobene nobudala, okungakhawulela ukubona kwakho
• i-glaucoma
• amehlo omile
• ukungaboni kahle ebusuku

Lawa ma-antioxidants agwema ama-oxidants angathinta impilo yakho ngezindlela ezingezinhle.

Amehlo akho adinga izinhlobo eziningi zama-antioxidants ukuze uhlale uphilile. Lokhu kufaka phakathi:

• lutein
• zeaxanthin
• amavithamini A, C, E
• beta-carotene
• omega-3 okunamafutha acid
• zinc

Ukudla okunomsoco kudalwa kangcono okunamaprotheni ahlukahlukene, ubisi, izithelo nemifino. Zama ukudla uthingo phakathi nosuku lwakho, ufake izinhlobo eziningi zokudla ngemibala eminingi ehlukene. Kufanele unciphise ukusetshenziswa kokudla okungenampilo okusetshenziswayo, okuqukethe amafutha agcwele, noma ushukela ophakeme.

Nakhu ukudla okuyisikhombisa okuhle kakhulu kwamehlo akho. Iningi livame ukutholakala unyaka wonke nangentengo ephansi. Ungazijabulela wedwa noma kuzindlela zokupheka eziyinkimbinkimbi.

1. Inhlanzi

Inhlanzi, ikakhulukazi i-salmon, ingaba ukudla okuhle ongakudla impilo yamehlo. I-Salmon nezinye izinhlanzi zine-omega-3 fatty acids. Lawa ngamafutha "anempilo". Ama-omega-3 fatty acids angasiza ekuthuthukiseni okubonakalayo nasempilweni ye-retina ngemuva kweso. Zingasiza futhi ukuvimbela amehlo omile.

Cabanga ukufaka izinhlanzi ohlelweni lwakho lokudla izinsuku ezimbalwa ngesonto. Lapho uthenga i-salmon, khetha uhlobo olubanjwe endle esikhundleni se-salmon ephakanyiswe epulazini. Lokho kungenxa yokuthi i-salmon ephakanyiswe epulazini ine-omega-3s engaphansi kune-salmon ebanjwe endle.

I-Salmon, nezinhlanzi eziningi, zingagaywa noma zosiwe. Zama ukuyithambisa ngamakhambi amasha, ulamula, nosawoti kanye nopelepele ngesidlo esilula nesiphundu.

2. Amaqanda

Amaqanda angukudla okuhle ongakudla ukuze uthole impilo yamehlo. Izikhupha ziqukethe uvithamini A, i-lutein, i-zeaxanthin ne-zinc, konke okubalulekile empilweni yamehlo. UVitamin A uvikela i-cornea. I-cornea ingaphezulu kweso. I-Lutein ne-zeaxanthin yokuthola izimo zamehlo ezibucayi njengokuwohloka kwe-macular okuhlobene nobudala kanye ne-cataract. IZinc ineqhaza empilweni ye-retina. I-retina ingemuva kweso. IZinki ibuye isize amehlo abone ebusuku.

Amaqanda enza izinto ngendlela exakile futhi angasebenzela ibhulakufesi, isidlo sasemini nedina. Indlela elula yokujabulela amaqanda ukuwabilisa kanzima. Zizame kumasaladi nangamasamishi. Ungadla ngisho neqanda eliboshwe kanzima ukuze uthole ukudla okulula.

3. Ama-alimondi

Ama-alimondi, njengamanye amantongomane nembewu, ngokuvamile alungele impilo yamehlo. Ama-alimondi aqukethe uvithamini E. Lo vithamini uvikela ama-molecule angazinzile akhomba izicubu ezinempilo. Ukudla amanani avamile kavithamini E kungasiza ekuvimbeleni ukonakala kwe-macular okuhlobene nobudala kanye ne-cataract. Kufanele uhlose cishe amayunithi angama-22 wamazwe omhlaba (IU), noma u-15 mg kavithamini E ngosuku. Ukudla okukodwa kwama-alimondi kungamantongomane angama-23, noma ¼ inkomishi, futhi kune-11 IU. Amanye amantongomane nembewu equkethe uvithamini E kufaka imbewu ye-sunflower, ama-hazelnuts namakinati.

Ungajabulela ama-alimondi njengesidlwana nganoma yisiphi isikhathi. Zibuye zibe mnandi ekudleni kwakho kwasekuseni, iyogathi, noma kumasaladi. Mane ukhumbule ukugcina iso kusayizi wokukhonza. Ama-alimondi anama-kilojoule amaningi, ngakho-ke zama ukukhawulela ukudla kwakho kube ukuphakelwa okukodwa noma okubili ngosuku.

4. Ubisi

Imikhiqizo yobisi efana nobisi neyogathi ingaba yinhle emehlweni. Ziqukethe uvithamini A kanye ne-zinc zinc. UVitamin A uvikela i-cornea ngenkathi i-zinc isiza ukuletha leyo vithamini emehlweni esibindi. I-Zinc itholakala kulo lonke iso, ikakhulukazi i-retina ne-choroid, okuyizicubu zemithambo yegazi ezilele ngaphansi kwe-retina. Le minerali ebalulekile isiza ngombono wasebusuku kanye nokuvinjelwa kwamehlo. Ubisi lwezinkomo ezondliwe ngotshani lunikeza izinzuzo eziningi.

Ubisi lungadliwa phakathi nosuku lwakho lonke. Ungaphuza ingilazi ngokudla noma ukujabulele ekhofi nasetiyeni, noma okusanhlamvu kwasekuseni. I-yogurt iyindlela enempilo yokudla kwasekuseni noma njenge-snack.

5. Izaqathe

Izaqathe ziyaziwa ukuthi zilungele impilo yamehlo. Njengezikhupha zamaqanda, izaqathe zinovithamini A kanye ne-beta carotene. I-Vitamin A ne-beta carotene zisiza ebusweni beso futhi zingasiza nasekuvikeleni ukutheleleka kwamehlo nezinye izimo zamehlo ezibucayi.

Izaqathe kulula ukuzidla usohambeni. UJulianne uphelele izaqathe noma ugcine isikhwama sezingane izaqathe ulungele isidlo santambama noma sakusihlwa. Ziphonse kumasaladi nasesobho ukuze uthole okunye ukudla okunomsoco, noma uziqhekeze bese uzifaka ku-muffin noma i-pancake batter.

6. Kale

I-Kale yaziwa njenge-superfood ngabaningi ngoba iqukethe amavithamini amaningi, izakhamzimba, namaminerali abaluleke kakhulu. Kuhle kakhulu ngempilo yamehlo. I-Kale ine-antioxidants lutein ne-zeaxanthin, nayo etholakala emaqandeni nakokunye ukudla. Lezi zakhi zomzimba zingasiza ekuvikeleni izimo zamehlo ezinzima njengokuwohloka kwe-macular okuhlobene nobudala kanye ne-cataract. I-Lutein ne-zeaxanthin azenziwanga emzimbeni, ngakho-ke kufanele uzifake ekudleni kwakho. Ukuphakelwa kuka-gram ayi-100 we-kale, okungaba izinkomishi eziyi-1,, kuqukethe u-11.4 mg we-lutein, futhi kunconywa ukuthi uthole u-10 mg ngosuku. Eminye imifino ephezulu e-lutein upelepele obomvu nesipinashi.

I-Kale ingenziwa ama-chip snack. Okokuqala geza amaqabunga, bese uwaqhekeka abe izingcezu ezincane; uyiphonsa emafutheni omnqumo, bese uyibhaka imizuzu engama-20 noma kunjalo, kuze kube yilapho i-kale ithola uketshezi. Ungabanika isizini ngokufafaza kasawoti okulula. Ungasusa futhi i-kale ngesitsha eseceleni noma uyisebenzise esaladini.

7. Amawolintshi

Amawolintshi nezinye izithelo ezisawolintshi zinevithamini C, okuyisihluthulelo sempilo yamehlo. Uvithamini, otholakala ikakhulu kwizithelo nemifino, unikela emithanjeni yegazi enempilo emehlweni akho. Ingamelana nokukhula kwe-cataract, futhi ngokuhlangana namanye amavithamini nezakhi zomzimba, ukonakala kwe-macular okuhlobene nobudala.

Ukujabulela amawolintshi, ungaphuza ijusi lewolintshi, uxebule elilodwa njengesiphuzo, noma uwafake esaladini lesithelo.

Umbono

Ukudla okunempilo kubalulekile empilweni yamehlo. Ukugcina ukudla okunama-antioxidants amaningi kuzovimbela ukukhula kwezimo ezibucayi zamehlo futhi kuqinisekise ukuthi amehlo akho asebenza kahle kakhulu. Zama ukudla izinhlobo ezahlukene zokudla okuphelele, okungalungisiwe nsuku zonke. Bona udokotela wakho uma uhlangabezana nezinkinga ngamehlo akho, ngoba ukungenelela kwangaphambi kwesikhathi kungavimbela izimo ezimbi kakhulu ukuthi zingakhuli.

Amathiphu ngempilo yamehlo

Kubalulekile ukuthi unakekele amehlo akho njalo ukuze ugcine impilo yamehlo. Ukudla ukudla okunempilo iso akuyona ukuphela kwendlela yokuvikela amehlo akho. Ezinye izindlela zokugcina amehlo akho enempilo zifaka:

• ukuvakashela udokotela wamehlo njalo eminyakeni emibili
• ukugqoka izibuko zelanga lapho ungaphandle
• ukugwema ukubhema
• ukugcina isisindo esinempilo
• ukugqoka okokuvikela iso lapho uzibandakanya kwezemidlalo, ukuzilibazisa, amaphrojekthi asekhaya, noma imisebenzi ehlobene nomsebenzi
• ukuphatha ushukela wegazi

Impilo yamehlo: I-Q & A.

Q:

Njengamanje ngifaka izibuko. Ngabe kukhona ukudla engingakudla ukuze ngithuthukise ukubona kwami ​​ukuze ngingabe ngisazidinga izibuko?

Isiguli esingaziwa

A:

Ukuthuthuka kombono ngokudla okuncike kuncike ekutheni siyini isimo samehlo. Ukwehla kwamakhompiyutha nobumpumputhe bobusuku kuyizibonelo zezimo ezingathuthukiswa, noma ukuqhubeka kwehle, ngokudla kokudla okunothe ku-vitamin A, ama-antioxidants lutein, zeathanxin, nama-omega-3 fatty acids. Ukubona okuseduze nokubona kude akunakwenzeka ukuthi kuguqulwe ngokudla okunempilo. Kodwa-ke, ukudla okunempilo okunothile kuzakhamzimba okukulesi sihloko kungasiza ukuvikela amehlo ekulahlekelweni umbono wokuqala.

UNatalie Butler, RD, Izimpendulo ze-LDA zimelela imibono yochwepheshe bethu bezokwelapha. Konke okuqukethwe kunolwazi oluqinile futhi akufanele kuthathwe njengezeluleko zezokwelapha.