1 - Karoti
Chikafu chinopa utano chinopa utano hunokosha hunobatsira kuti meso ako ave noutano hwakanaka. Somuenzaniso, zvinonyatsozivikanwa kuti vitamini A inokosha pakuratidzwa, uye kushayikwa kunogona kukonzera chirwere chinonzi usiku-bofu.
Tsvaga kubva ku "Age-Related Related Eye Disease Study" -kuongorora kukuru kwechipatara kwakabhadharwa neNational Eye Institute, zvakare inoratidza kuti vitamini C, vitamin E, beta-carotene, uye lutein inogona kubatsira kuderedza ngozi yehutano hwekukura kwehutano hwemakore, chinokonzera chikonzero chekupofumadza kune vakwegura.
Zvimwe zvidzidzo zvinoratidza kuti omega-3 fatty acids inogona kubatsira kudzivirira maziso kubva pakupera kwemazuva ekudzivirira uye kunomesa kusagadzikana kwemaziso akaoma.
Zvechokwadi, zvakakosha kuratidza kuti vatsvakurudzi vakashandisa zvizhinji zvezvibereko mune zvidzidzo izvi-zvakafanana nezvamungawana mune zvakagadziriswa kudya zvekudya zvinowedzera. Asi, ndawana zvikafu zvakakwirira mune imwe kana kupfuura zvezviviri zvinodzivirira maziso.
Tora karoti, somuenzaniso. Karoti inopa vitamini A, uye inopedzisa, beta-carotene. Vitamini A inokosha pakuratidzwa nokuti inodiwa kuumba rhodopsin, iyo ipuroteni inobata chiedza mu retina. Vitamin A inofanirwawo kuita basa rinowanzoitwa cornea uye membrane inopoteredza meso ako.
Maroti anowedzerawo mu potassium uye fiber apo ari pasi mukanori uye anenge asina mafuta-asina. Kushumira karoti inonamatira neche-calorie yevggie dip, pamusoro pe saladi nemakaroti akachekwa, kana kushumira karoti yakagadzirwa sehutano hwakasara.
2 - Oranges
Oranges dzakakosha pane zvawakaratidzwa nokuti dzakanaka chaizvo zvekushandisa vitamini C, iyo yakashandiswa muChidzidzo cheNyama-Inowanikwa Maziso Emaziso. Vitamini C inosanganisira antioxidant, uye muviri wako unoda kuti uite hutachiona uye mishonga yeropa ine utano, kusanganisira iyo inowanikwa mumaziso ako.
Maorivhi achaita zvinopfuura kungoita kuti meso ako ave noutano nokuti anewo potassium, fiber, calcium , uye folate. Anoramisi inogadzira mabiko akanaka-uye-go, kana iwe unogona kunakidza girazi rejisi rearangi chero nguva yezuva.
3 - Strawberries
Strawberries anewo mavitamini C, saka vanogona kubatsira kudzivirira maziso kubva kune zvirwere zvine chokuita nemakore uye kuchengetedza mishonga inobatanidza nemidziyo yeropa maziso ako ane utano.
Strawberries inowedzerawo muhutu (b vitamini), fiber, uye yakawanda ye phytochemicals. Idya strawberries matsva kana kuti akabatwa ne dab yekukwapwa kamuki nemiti yakakangwa. Kana kuti ushumire ne yogiti yechiGiriki kana yesimbi yakagadzirwa oatmeal kuitira kudya kwekudya kwakanaka. Iwe unogona kunge uchida kuedza svraberry vinaigrette kana sitirobi chicken saladi .
4 - Sweet Potato
Miti yakagadzirwa nemafuta akanaka ane vitamini A, beta-carotene, potasium, uye fiber, sezvinoita karoti, kuitira kuti ivo vakanakawo maziso ehutano. Huru inotapira inogadzira mbatata inobata panguva yezvokudya, saka zviri nyore kuwana zvose izvo zvinovaka muviri zvakanaka mukudya kwako, kunyange iwe uri chikafu chinonaka.
Shandira kubheka mbatata nemafuta emuorivhi, kana kubata kwemafuta akanaka kana kumusoro pamusoro pezvingwa zvakabikwa, anyanisi, sipinashi yakagadzirwa kana nuts. Tora purogiramu kubva kuFrench nguva dzose uye uite zvinonhuwira panzvimbo pacho, nechinguva chiduku chinotonhora pamusoro. Kana kuti edza kutapira mazamu casserole . Yum!
5 - Oysters
Oysters akanaka nokuda kwekuona kwako nokuti yakakwirira chaizvo muzinc, iyo yakashandiswa mu "Age-Related Related Eye Disease Study." Kana iwe usingadi huster , iwe unogona kuwana zinc kubva mumiti, nenyuchi, kana nyama yenguruve, kunyange zvazvo oyster ane zvimwe zinc kupfuura chero imwe mhuka.
Iwe uchawana oyster makedheni mumasherufu ezvitoro akawanda, uye mbichi dzinoiswa munzvimbo itsva yezvokudya zvegungwa. Idya mbichi, kusvuta kana kubika maorivhi sechinhu chinotapira, kana kuti gadzira huta.
6 - Sipinachi
Sipinachi rinobatana nehutano hweziso nokuti ine lutein , iyo inobatana ne vitamini A. Kutsvakurudza kunoratidza kuti vanhu vanodya miriwo yakawanda yemichero miriwo yakawanda inogona kunge vakaderedzwa panjodzi yekuderera kwe macular.
Sipinachi inokupawo iron , vitamin K , uye folate, uye yakanyanya kwazvo mumakori. Idya mashizha emashizha emashizha pasi pedhesi ye saladhi kana chikamu cheswaji. Sipinachi yakagadzirwa inogadzira chikafu chinonaka uye chinokonzera-chikafu chekudya kana chigunwe cheutano mumhando dzakasiyana-siyana, zvakadai se:
7 - Walnuts
Walnuts akanaka kune maziso ako nokuti ane vitamin E , iyo yakashandiswa mu "Chidzidzo cheHeri-Related Eye Disease Study," uye yakawanda yeAlpha-linolenic acid, iyo inoshandiswa yemiti ye omega-3 fatty acid.
Walnuts vanewo hupfumi muzinc uye mamwe emaminera, pamwe nezvidimbu zvakawanda zveB-complex. Idya marimu matsva nechidimbu chezvibereko zvitsva sechingwa chine utano kana mbiriso yakabikwa yakagadzirwa uye uiise muhodhi kana yemichero yakasvibira.
8 - Sarimoni
Salmon yakanaka kune maziso ehutano uye chimiro chemazuva ose nokuti ine huwandu hwehuwandu-omega-3 fatty acid-yakawanda kupfuura chero imwe yemhando yehove kana yegungwa. Zvidzidzo zvinoratidza kuti vanhu vane huwandu hwakanyanya hwemafuta aya acids vangasava nekutambura nemeso akaoma.
Shumira kubika salmon kwekudya kwemanheru kana kushandisa salmon chunks mu saladi uye salmon patties. Salmon inogonawo kushandiswa yakasvibirira (sushihi kana sashimi), kana kusvuta nevhuni.
Edza:
Sources:
American Optometric Association. "Inokosha Mafuta Mafuta Omega-3 DHA uye EPA.
National Institutes of Health National Eye Institute. "Matambudziko Anokonzerwa Nezera Rekudzidza Chidzidzo-Zvinoitika." http://www.nei.nih.gov/amd/.
National Institute of Health, Office of Dietary Supplements. "Dietary Supplement Fact Sheet: Vitamin A uye Carotenoids." http://ods.od.nih.gov/factsheets/vitamina/.
Tan JS, Wang JJ, Mafashamo V, Rochtchina E, Smith W, Mitchell P. "Dhiyabhorosi antioxidants uye kukanganisa kwenguva refu kwechizvarwa chakasvibiswa macular: Blue Mountains Eye Study." Ophthalmology. 2008 Feb; 115 (2): 334-41. http://www.aaojournal.org/article/S0161-6420(07)00474-5/abstract.