Zogwiritsira ntchito kwa masomphenya

Zakudya - izi siziri zosiyana ndi zopangira, koma kusankha bwino. Kuti mukhale ndi masomphenya abwino, muyenera kusunga malamulo angapo. Kwa maso athu, pali zinthu zambiri zomwe zimakhudza thanzi lawo. Mwachitsanzo, kuwala kwa dzuwa, kwanthawi yayitali pa kompyuta, kusuta. Chakudya choyenera ndi choyenera sichidzangothandiza kupewa matenda a maso, komanso kumangoganizira mphamvu ndi mphamvu.
Anthu ambiri amadziwa kuti kaloti ndi othandiza kwambiri. Koma palinso zinthu zina zomwe zingakuthandizeni kusunga thanzi labwino kwa zaka zambiri. Kawirikawiri, masamba onse ndi zipatso ndi zothandiza, koma kuti athandizire masomphenya, pali zinthu zambiri zofunika.

Zomera zosavuta
Zomera zobiriwira zakuda monga kabichi, sipinachi, parsley, arugula, zili ndi ma vitamini A, B, C, K, calcium, magnesium, folic acid, iron, fiber. Lutein ndi zeaxanthin zomwe zili mu ndiwo zamasamba zimakhala ndi antioxidant, zomwe zimalepheretsa kuwonongeka kwa selo. Mitengo yambiri ya chakudya chanu idzakuthandizani kupewa masomphenya, kutaya kwa macular. Komanso zakudya zam'madzi zimakhala ndi zotetezera kuwala kwa dzuwa.

Mtundu wa lalanje wowala
Chinthu china chofunikira pa zakudya ndi zipatso ndi ndiwo zamasamba za mtundu wa lalanje lowala (kaloti, mbatata, dzungu, mbatata, apricot, mango). Zophatikiziridwa mwa iwo beta-carotene, amasamalira thanzi labwino, zipatso ndi ndiwo zamasamba kuthetseratu matenda ouma maso, kuteteza retina ku kusintha kwa msinkhu, kuthandizira maso kusintha kwa mdima usiku.

Nsomba
Nsomba zamatsamba zili ndi omega-3 fatty acids, zomwe zimathandiza kwambiri thupi lonse: pofuna kuchepetsa kutupa, chifukwa cha ubongo komanso maso. Nsomba zabwino zatsopano kapena zamzitini mu mafuta. Ngati nsomba ngati saumoni, tuna, sardine, herring, mackerel ndi mackerel ndi tsiku la 100-200 g, ndiye kuti omega-3 ndi thupi lanu ndilofunika. Kudya 1-2 nthawi pa sabata kumawathandiza thanzi, ubwino ndi maganizo.

Broccoli
Broccoli amathandiza kuthana ndi khansa, imagwiritsidwa ntchito pochiza matenda a mtima, kupwetekedwa, kuleka kukula kwa khansara, kuperekedwa kwa amayi apakati ndi ana. Broccoli sungowonongeka kokha, koma imathandizanso kupewa nthendayi. Broccoli ali ndi vitamini C wochuluka (kawiri kuposa zipatso za citrus), lutein ndi zeaxanthin. Zili zothandiza pa diso la diso. Ndipo ma carotenoids amathandiza kuteteza maselo a diso kuchokera kuzinthu zopanda pake.

Tirigu tirigu
Zomera za tirigu zimakhala ndi vitamini E wambiri ndipo ndi antioxidant. Kuphulika kwa tirigu kumakhudza thupi lonse, kumayambitsa kagayidwe kake, kumawonjezera chitetezo chokwanira, kumatsitsimutsa, kuchepetsa kutupa, normalizes m'mimba microflora, kumachotsa mafuta m'thupi, kubwezeretsa maso acuity, amachitira kunenepa kwambiri. Vitamini E imathandiza kuti chitukuko chikhale chonchi ndipo chimakhudza kuchepetsa kukula kwa zaka zambiri. Komanso, vitaminiyi ndi olemera mu amondi, mbewu, mtedza.

Nyemba
Mitundu yonse imadyetsedwa ku zakudya pamene pali kusowa kwa nthaka m'thupi. Popeza nyemba, mphodza, nandolo zimakhala ndi zinki, zimayenera kudyedwa. Kutulutsidwa kwa vitamini A oyenera m'chiwindi ndi chifukwa cha zinki. Zinc imapereka bata la retina ndi kuwonetsetsa kwa diso la diso. Zinc ikadali ndi mbewu zambiri za sitsame, mbewu za dzungu, ng'ombe, nkhanu, kakala, nkhuku.

Blueberries
Mabala a Blueberries amathandiza kuchotsa kutopa m'maso (nthawi yaitali pokhala pakompyuta, kuwerenga), kumathandiza kusintha retina, kumathandiza kuona bwino mu mdima. Amagwiritsidwa ntchito pochiza conjunctivitis. A antioxidant abwino.

Chokoleti
Chokoleti cha mdima chikhoza kusintha maso. Lili ndi flavanol, yomwe imathandiza kuti magazi aziyenda mpaka ku retina.

Koma zakudya zamphongo siziyenera kudyedwa, zikhoza kuipitsa magazi, zimasokoneza kagayidwe kameneka, komwe kungakhudze thanzi la maso. Kumbukiraninso magalasi oteteza kuwala kwa diso. Kumbukirani kuti kuyang'ana kwachiwonongeko kumakhudzidwa ndi kusuta ndi kumwa kwambiri mowa.