Wataƙila ganin ku shine mafi mahimmancin gabobin ku guda biyar.

Lafiyar idanu tana tafiya kafada da kafada da lafiya gaba daya, amma wasu sinadarai masu gina jiki suna da matukar muhimmanci ga idanunku.

Wadannan sinadarai suna taimakawa wajen kula da aikin ido, suna kare idanunku daga haske mai cutarwa, da rage ci gaban cututtukan da ke da alaƙa da shekaru.

Anan akwai sinadirai guda 8 da suke amfanar da idanunku.

Bayanin Cututtukan Idon Jama'a

Haɗarin kamuwa da cututtukan ido yana ƙaruwa da shekaru. Mafi yawan cututtukan ido sun haɗa da:

• Cataracts. Yanayin da idanunka suka yi duhu. Ciwon ido da ke da alaƙa da shekaru shine babban sanadin nakasar gani da makanta a duniya.
• Ciwon sukari retinopathy. Wanda ke da alaƙa da ciwon sukari da kuma babban abin da ke haifar da nakasar gani da makanta, ciwon ido yana tasowa lokacin da yawan sukarin jini ya lalata tasoshin jini a cikin ido.
• Bushewar ciwon ido. Yanayin da ke da rashin isasshen ruwan hawaye, wanda ke sa idanunku bushewa kuma yana haifar da rashin jin daɗi da matsalolin gani.
• Glaucoma. Ƙungiya na cututtuka da ke da ci gaba da lalacewa na jijiyar gani, wanda ke canza bayanan gani daga idanu zuwa kwakwalwa. Glaucoma na iya haifar da rashin gani ko makanta.
• Macular degeneration. Macula ita ce tsakiyar ɓangaren retina. Ciwon shekaru masu alaka da macular degeneration (AMD) na daya daga cikin abubuwan da ke kawo makanta a kasashen da suka ci gaba.

Ko da yake haɗarin ku na waɗannan cututtuka ya dogara da ɗan lokaci akan kwayoyin halittar ku, abincin ku kuma zai iya taka muhimmiyar rawa.

TAKAITACCEN

Mafi yawan yanayin ido sune cataracts, macular degeneration, glaucoma da ciwon sukari retinopathy. Haɗarin ku na haɓaka waɗannan cututtuka ya dogara da shekarunku, kwayoyin halitta, cututtuka na yau da kullun da salon rayuwa.

1. Vitamin A

yana daya daga cikin abubuwan da ke haifar da makanta a duniya ().

Wannan bitamin yana da mahimmanci don kiyaye sel masu ɗaukar hoto a cikin idanunku, wanda ake kira photoreceptors.

Idan ba ku sami isasshen bitamin A ba, kuna iya fuskantar makanta na dare, bushewar idanu, ko ma mafi munin yanayi, dangane da tsananin ƙarancin ku ().

Ana samun Vitamin A ne kawai a cikin abinci na asalin dabba. Wadannan sun hada da hanta, kwai gwaiduwa da kayan kiwo.

Duk da haka, za ku iya samun bitamin A daga mahadi na tsire-tsire masu maganin antioxidant da ake kira provitamin A carotenoids, wanda aka samu a cikin adadi mai yawa a cikin wasu 'ya'yan itatuwa da kayan marmari.

Provitamin A carotenoids yana samar da kusan kashi 30% na adadin bitamin A na jama'a. Mafi inganci daga cikinsu shine beta-carotene, wanda ake samu da yawa a cikin Kale, alayyahu da karas ().

TAKAITACCEN

Rashin bitamin A na iya haifar da makanta da dare da bushewar idanu. Ana samun bitamin A ne kawai a cikin abincin dabbobi, amma jikinka zai iya canza wasu carotenoids na shuka zuwa bitamin A.

2-3. Lutein da Zeaxanthin

rawaya carotenoid antioxidants ake kira macular pigments.

An tattara su a cikin macula, tsakiyar ɓangaren retina, wanda shine Layer na sel masu haske akan bangon baya na ƙwallon ido.

Lutein da zeaxanthin suna aiki azaman kariya ta rana. An yi imanin cewa suna taka muhimmiyar rawa wajen kare idanunku daga ().

Binciken da aka sarrafa ya nuna cewa yawan amfani da lutein da zeaxanthin ya yi daidai da matakan su a cikin retina ().

Wani binciken lura a cikin tsofaffi da tsofaffi ya lura cewa cinye 6 MG na lutein da / ko zeaxanthin kowace rana ya rage haɗarin AMD.

Masu binciken sun kuma gano cewa wadanda suka cinye mafi yawan lutein da zeaxanthin suna da 43% ƙananan haɗarin macular degeneration fiye da waɗanda suka cinye mafi ƙarancin ().

Duk da haka, shaidar ba ta dace ba. Meta-bincike na binciken bincike shida na nuna cewa lutein da zeaxanthin suna kare kariya daga matakin AMD na ƙarshen zamani, ba farkon matakan haɓakawa ba ().

Lutein da zeaxanthin yawanci ana samun su tare a cikin abinci. Alayyahu, Swiss chard, Kale, faski, pistachios da koren wake suna cikin mafi kyawun tushe ().

Bugu da ƙari, kwai yolks, masara mai zaki, da inabi ja na iya zama mai wadata a cikin lutein da zeaxanthin ().

A gaskiya ma, ana ɗaukar yolks a matsayin ɗaya daga cikin mafi kyawun tushe saboda yawan mai. Carotenoids sun fi sha lokacin cin abinci tare da mai, don haka yana da kyau a ƙara mai mai lafiya a cikin salatin kayan lambu mai ganye (, , ).

TAKAITACCEN

Yawan shan lutein da zeaxanthin na iya rage haɗarin cututtukan ido, irin su macular degeneration da cataracts.

4. Omega-3 fatty acid

Dogon sarkar EPA da DHA suna da mahimmanci ga lafiyar ido.

Ana samun DHA da yawa a cikin retina, inda zai iya taimakawa wajen kula da aikin ido. Hakanan yana da mahimmanci ga haɓakar ƙwaƙwalwa da haɓaka ido yayin ƙuruciya. Don haka, rashi a cikin DHA na iya lalata hangen nesa, musamman a yara (, , , ).

Shaidu kuma sun nuna cewa yana iya amfanar masu bushewar ido (, , , ).

Wani bincike a cikin mutanen da ke da bushewar idanu ya gano cewa shan abubuwan EPA da DHA a kullum na tsawon watanni uku yana rage alamun bushewar ido ta hanyar ƙara samuwar ruwan hawaye ().

Omega-3 fatty acid na iya taimakawa wajen hana wasu cututtukan ido. Wani binciken da aka yi na manya da tsofaffi masu fama da ciwon sukari ya gano cewa shan aƙalla 500 MG na omega-3 mai dogon lokaci na yau da kullun na iya rage haɗarin cutar ciwon suga (diabetic retinopathy).

Sabanin haka, omega-3 fatty acids ba magani bane mai inganci ga AMD ().

Mafi kyawun tushen abinci na EPA da DHA shine kifi mai mai. Bugu da ƙari, abubuwan da ake amfani da su na omega-3 waɗanda aka samo daga kifi ko microalgae suna da yawa.

TAKAITACCEN

Samun isassun isassun nau'ikan fatty acid na EPA da DHA mai dogon sarkar omega-3 daga kifi mai kitse ko kari na iya rage haɗarin cututtukan ido da yawa, musamman bushewar idanu.

5. Gamma-linolenic acid

Gamma-linolenic acid (GLA) shine omega-6 fatty acid wanda ke cikin ƙananan adadi a cikin abincin zamani.

Ba kamar sauran fatty acid na omega-6 ba, GLA ya bayyana yana da kaddarorin (,).

Mafi kyawun tushen GLA sune man primrose na yamma da man starflower.

Wasu shaidu sun nuna cewa shan man primrose na yamma na iya rage bushewar bayyanar ido.

Wani binciken da aka yi bazuwar ya ba mata masu busassun idanu kashi na yau da kullun na man primrose na yamma tare da 300 MG na GLA. Binciken ya lura cewa alamun su sun inganta a cikin watanni 6 ().

TAKAITACCEN

GLA, wanda aka samo da yawa a cikin man primrose na yamma, na iya rage alamun bushewar ido.

6. Vitamin C

Idanunku suna buƙatar adadin antioxidants masu yawa, fiye da sauran gabobin.

Maganin antioxidant ya bayyana yana da mahimmanci musamman, kodayake binciken da aka sarrafa akan rawar da yake takawa a lafiyar ido ya rasa.

Matsalolin bitamin C ya fi girma a cikin jin daɗin ruwa na ido fiye da kowane ruwan jiki. Humor mai ruwa shine ruwan da ke cika gefen idon ka.

Matakan bitamin C a cikin jin daɗin ruwa suna daidai da abin da ake ci. A wasu kalmomi, zaku iya ƙara maida hankali ta hanyar shan kari ko cin abinci (, ).

Nazarin lura ya nuna cewa mutanen da ke da cataracts suna da ƙarancin matsayin antioxidant. Har ila yau, sun nuna cewa mutanen da ke shan bitamin C ba su da yuwuwar samun cataracts (,).

Ko da yake bitamin C ya bayyana yana taka rawar kariya a idanunku, ba a sani ba ko kari yana ba da ƙarin fa'idodi ga waɗanda ba su da kasawa.

Ana samun adadin bitamin C mai yawa a cikin 'ya'yan itatuwa da kayan marmari da yawa, ciki har da barkono, 'ya'yan itatuwa citrus, Kale, da broccoli ().

TAKAITACCEN

Vitamin C yana da mahimmanci don lafiyar idanunku, kuma samun isasshen wannan maganin antioxidant zai iya kare kariya daga cataracts.

7. Vitamin E

rukuni ne na antioxidants masu narkewa mai-mai-mai-mai-mai-kare acid mai kitse daga iskar oxygen mai cutarwa.

Tunda retina naka yana da babban adadin fatty acids, isasshen bitamin E yana da mahimmanci ga lafiyar ido mafi kyau ().

Ko da yake rashin bitamin E mai tsanani zai iya haifar da lalacewa na ido da kuma makanta, ba a sani ba ko abubuwan da ake amfani da su suna ba da ƙarin fa'idodi idan abincin ku ya riga ya isa (, ).

Ɗaya daga cikin bincike ya nuna cewa cinye fiye da 7 MG na bitamin E kullum zai iya rage haɗarin cataracts masu alaka da shekaru da 6% ().

Sabanin haka, binciken da aka sarrafa bazuwar ya nuna cewa kariyar bitamin E ba sa jinkiri ko hana ci gaban cataracts ().

Mafi kyawun tushen abinci na bitamin E sun haɗa da tsaba sunflower da mai kayan lambu kamar man flaxseed ().

TAKAITACCEN

Rashin bitamin E na iya haifar da lalacewa na gani da makanta. Ga waɗanda ba su da kasawa, kari ba zai iya ba da ƙarin fa'ida ba.

8. zinc

Idanunku sun ƙunshi babban adadin zinc ().

wani bangare ne na yawancin enzymes masu mahimmanci, gami da superoxide dismutase, wanda ke aiki azaman antioxidant.

Hakanan yana bayyana yana da hannu wajen samar da pigments na gani a cikin ido. Don haka, ƙarancin zinc zai iya haifar da makanta na dare ().

A cikin binciken daya, an ba da tsofaffi da farkon macular degeneration na zinc kari. Macular tabarbarewarsu ya ragu kuma sun kula da yanayin gani fiye da waɗanda suka karɓi placebo ().

Koyaya, ana buƙatar ƙarin nazari kafin a iya yanke shawara mai ƙarfi.

Zinc na halitta ya haɗa da kawa, nama, tsaba na kabewa da gyada ().

TAKAITACCEN

Zinc yana taka muhimmiyar rawa wajen aikin ido. Wani bincike ya nuna cewa kari na iya rage saurin ci gaban macular degeneration a cikin manya.

Kasan layin

Hanyoyin rayuwa masu kyau, irin su abinci mai kyau da kuma motsa jiki na yau da kullum, na iya taimakawa wajen hana cututtuka masu yawa, ciki har da yanayin ido.

Samun isassun abubuwan gina jiki da aka lissafa a sama na iya taimakawa rage haɗarin ku. Wasu kuma na iya taka rawa wajen lafiyar ido.

Duk da haka, kada ku yi sakaci da sauran jikin ku. Abincin da ke ba ku lafiya zai iya sa idanunku su kasance lafiya.