Kuona kwako pamwe ndiko kwakakosha papfungwa dzako shanu.

Utano hwemaziso hunoenda pamwe chete nehutano hwese, asi zvishoma zvinovaka muviri zvakakosha kumaziso ako.

Izvi zvinovaka muviri zvinobatsira kuchengetedza kushanda kwemaziso, kudzivirira maziso ako kubva kuchiedza chinokuvadza, uye kuderedza kukura kwezvirwere zvinopera zvezera.

Heano 8 michero inobatsira maziso ako.

Mhedziso yeChirwere cheMeso

Ngozi yako yekuva nechirwere chemaziso inowedzera nezera. Zvirwere zvemaziso zvakanyanya zvinosanganisira:

• Cataracts. Chimiro chekuti meso ako anosviba. Chirwere chemaziso chinokonzerwa nezera ndicho chiri kukonzera kusaona zvakanaka uye upofu pasi rose.
• Chirwere cheshuga retinopathy. Yakabatana nechirwere cheshuga uye chinokonzera kukanganisa kwekuona uye upofu, retinopathy inokura apo huwandu hweshuga hweropa hunokuvadza tsinga dzeropa mu retina yako.
• Dry eye chirwere. Chimiro chinoratidzwa nekusakwana kwemvura yemisodzi, izvo zvinoita kuti maziso ako aome uye zvinotungamira mukusagadzikana uye zvinogona kuitika matambudziko ekuona.
• Glaucoma. Boka rezvirwere zvinoratidzwa nekuderera kunoenderera mberi kwetsinga yako yemaziso, iyo inotamisa ruzivo rwekuona kubva mumeso kuenda kuuropi. Glaucoma inogona kukonzera kusaona zvakanaka kana kusaona zvakanaka.
• Macular degeneration. Iyo macula ndiyo chikamu chepakati che retina yako. Age-related macular degeneration (AMD) chimwe chezvikonzero zvinotungamira zvehupofu munyika dzakabudirira.

Kunyange zvazvo njodzi yako yezvirwere izvi ichitsamira pamwero wakati pamajini ako, kudya kwako kunogonawo kuita basa guru.

SUMMARY

Mamiriro emaziso anonyanya kuzivikanwa ndeye cataract, macular degeneration, glaucoma uye chirwere cheshuga retinopathy. Ngozi yako yekuva nezvirwere izvi zvinoenderana nezera rako, genetics, zvirwere zvisingaperi uye mararamiro.

1. Vitamin A

ndicho chimwe chezvikonzero zvinowanzokonzera upofu pasi rose ().

Iyi vhitamini yakakosha pakuchengetedza iwo photosensitive masero mumaziso ako, anonziwo photoreceptors.

Kana iwe ukasawana vhitamini A yakakwana, unogona kuona hupofu hwehusiku, maziso akaoma, kana zvimwe zvakakomba mamiriro ezvinhu, zvichienderana nekuoma kwekushomeka kwako ().

Vitamin A inongowanikwa muzvokudya zvemhuka. Izvi zvinosanganisira chiropa, mazai evha uye zvigadzirwa zvemukaka.

Nekudaro, iwe unogona zvakare kuwana vhitamini A kubva kune antioxidant chirimwa makomisheni anonzi provitamin A carotenoids, inowanikwa muhuwandu hwakawanda mune mimwe michero nemiriwo.

Provitamin A carotenoids inopa paavhareji ingangoita 30% yehuwandu hwevanhu vanoda vhitamini A. Iyo inonyanya kushanda yeiyi beta-carotene, iyo inowanikwa muhuwandu hwakawanda mukare, sipinashi uye karoti ().

SUMMARY

Kushaikwa kwevhitamini A kunogona kutungamirira kuupofu hwehusiku uye maziso akaoma. Vhitamini A inongowanikwa muzvikafu zvemhuka, asi muviri wako unogona kushandura mamwe macarotenoids ezvirimwa kuita vhitamini A.

2-3. Lutein uye Zeaxanthin

ndeyeyero carotenoid antioxidants inonzi macular pigments.

Iwo akasanangura mu macula, chikamu chepakati cheretina yako, inova masero anonzwa chiedza ari kumadziro ekuseri kwemboni yeziso rako.

Lutein uye zeaxanthin zvinoshanda sechisikigo chezuva. Ivo vanotendwa kuita basa repakati mukudzivirira maziso ako kubva ().

Zvidzidzo zvinodzorwa zvinoratidza kuti kushandiswa kwe lutein uye zeaxanthin kwakaenzana nemazinga avo mu retina yako ().

Chidzidzo chekutarisa muzera repakati uye vakuru vakuru vakaona kuti kushandisa 6 mg ye lutein uye/kana zeaxanthin pazuva zvakanyanya kuderedza njodzi ye AMD.

Vatsvagiri vakawanawo kuti avo vakadya yakanyanya lutein uye zeaxanthin vaive ne43% yakaderera njodzi yekuderera kwe macular pane avo vakadya zvishoma ().

Zvisinei, uchapupu hahuenderani zvachose. Ongororo yezvidzidzo zvitanhatu zvekutarisa inoratidza kuti lutein uye zeaxanthin inongodzivirira kubva kunonoka-nhanho AMD, kwete matanho ayo ekutanga ebudiriro ().

Lutein uye zeaxanthin zvinowanzowanikwa pamwechete muzvokudya. Sipinachi, Swiss chard, kale, parsley, pistachios uye green peas ndezvimwe zvezvakanakisa zvinyorwa ().

Uyezve, mazai evha, chibage chinotapira, uye mazambiringa matsvuku anogonawo kunge akapfuma mu lutein uye zeaxanthin ().

Muchokwadi, mazai evha anoonekwa seimwe yeakanakisa masosi nekuda kwehuwandu hwemafuta. Carotenoids inobatwa zviri nani kana ichidyiwa nemafuta, saka zviri nani kuwedzera mafuta ane hutano kumashizha ako emiriwo saladhi (, , ).

SUMMARY

Kudya kwakanyanya kwe lutein uye zeaxanthin kunogona kuderedza njodzi yako yezvirwere zvemaziso, senge macular degeneration uye cataracts.

4. Omega-3 fatty acids

Long-chain EPA neDHA zvakakosha pahutano hwemaziso.

DHA inowanikwa muhuwandu hukuru muretina yako, iyo inogona kubatsira kuchengetedza kushanda kweziso. Izvo zvakakoshawo pakukura kwehuropi uye maziso panguva yehudiki. Nokudaro, kushayikwa kweDHA kunogona kukanganisa maonero, kunyanya muvana (,,,,).

Uchapupu hunoratidzawo kuti hunogona kubatsira vanhu vane ziso rakaoma (,,,,).

Chidzidzo muvanhu vane maziso akaoma chakawana kuti kutora EPA neDHA zvinowedzera zuva nezuva kwemwedzi mitatu zvakanyanya kuderedza zviratidzo zvemaziso akaoma nekuwedzera kuumbwa kwemvura yemisodzi ().

Omega-3 fatty acids inogonawo kubatsira kudzivirira zvimwe zvirwere zvemaziso. Chidzidzo chevakuru vezera repakati uye vakura vane chirwere cheshuga chakawana kuti kutora inokwana 500 mg yenguva refu-chain omega-3 zuva nezuva inogona kuderedza njodzi yechirwere cheshuga retinopathy ().

Kusiyana neizvi, omega-3 fatty acids haisi mushonga unoshanda we AMD ().

Iyo yakanakisa chikafu sosi yeEPA neDHA ihove dzine mafuta. Pamusoro pezvo, omega-3 yekuwedzera inotorwa kubva kuhove kana microalgae inowanikwa zvakanyanya.

SUMMARY

Kuwana huwandu hwakakwana hweiyo refu-cheni omega-3 fatty acids EPA neDHA kubva kuhove dzine mafuta kana zvinowedzerwa zvinogona kuderedza njodzi yezvirwere zvemaziso zvakati wandei, kunyanya maziso akaoma.

5. Gamma-linolenic acid

Gamma-linolenic acid (GLA) is omega-6 fatty acid inowanikwa mune zvishoma mukudya kwemazuva ano.

Kusiyana nemamwe akawanda omega-6 fatty acids, GLA inoita kunge ine zvivakwa (, ).

Iwo akapfuma masosi eGLA ari manheru primrose mafuta uye starflower mafuta.

Humwe humbowo hunoratidza kuti kutora manheru primrose mafuta kunogona kuderedza yakaoma maziso zviratidzo.

Ongororo yakarongeka yakapa vakadzi vane maziso akaoma zuva rega rega remafuta emanheru eprimrose ane 300 mg yeGLA. Chidzidzo chacho chakataura kuti zviratidzo zvavo zvakavandudzwa pamusoro pemwedzi ye6 ().

SUMMARY

GLA, iyo inowanikwa muhuwandu hwakawanda mumadekwana primrose mafuta, inogona kuderedza zviratidzo zveziso rakaoma.

6. Vitamin C

Meso ako anoda huwandu hwakakura hwe antioxidants, kupfuura dzimwe nhengo dzakawanda.

Iyo antioxidant inoita seinonyanya kukosha, kunyangwe zvidzidzo zvinodzorwa nezve basa rayo muhutano hwemaziso zviri kushomeka.

Kuwanda kwevhitamini C kwakakwira mukusekesa kweaqueous kweziso kupfuura mune chero imwe mvura yemumuviri. Aqueous humor imvura inozadza chikamu chekunze cheziso rako.

Vitamin C mazinga muaqueous kuseka anoenderana zvakananga nekudya kwayo. Mune mamwe mazwi, iwe unogona kuwedzera kutarisisa kwayo nekutora zvinowedzera kana kudya (, ).

Observational zvidzidzo zvinoratidza kuti vanhu vane cataracts vanowanzove vane yakaderera antioxidant mamiriro. Zvinoratidzawo kuti vanhu vanotora vhitamini C yekuwedzera kashoma kuve nekatarakiti (, ).

Kunyangwe vhitamini C ichiita seine basa rekudzivirira mumaziso ako, hazvizivikanwe kana ma supplements achipa mamwe mabhenefiti kune avo vasina kushomeka.

Huwandu hwevhitamini C hunowanikwa mumichero yakawanda nemiriwo, kusanganisira mhiripiri, michero yecitrus, kare, uye broccoli ().

SUMMARY

Vitamin C inodiwa kune hutano hwemaziso ako, uye kuwana yakakwana yeiyi antioxidant inogona kudzivirira kubva kune cataract.

7. Vitamin E

iboka remafuta-soluble antioxidants anodzivirira mafuta acids kubva kune inokuvadza oxidation.

Sezvo retina yako iine huwandu hwakanyanya hwemafuta acids, kudya kwakakwana kwevhitamini E kwakakosha kune hutano hwemaziso hwakakwana ().

Kunyangwe kushaikwa kwakanyanya kwevhitamini E kunogona kukonzeresa kuderera kweretinal uye upofu, hazvizivikanwe kana zvekuwedzera zvinopa mamwe mabhenefiti kana kudya kwako kwakatokwana (,).

Imwe ongororo inoratidza kuti kunwa zvinopfuura 7 mg yevhitamini E zuva rega rega kunogona kuderedza njodzi yako yezera-ane cataracts ne6% ().

Kusiyana neizvi, zvidzidzo zvinodzorwa zvisina kurongeka zvinoratidza kuti vhitamini E yekuwedzera hainonoke kana kudzivirira kufambira mberi kwecataract ().

Zvokudya zvakanakisisa zvevhitamini E zvinosanganisira mhodzi dzezuva uye mafuta emiriwo semafuta eflaxseed ().

SUMMARY

Kushaikwa kweVitamin E kunogona kukonzera kuderera kwekuona uye upofu. Kune avo vasina kushomeka, ma supplements haagone kupa imwe bhenefiti.

8. Zingi

Meso ako ane zinc yakawanda ().

chikamu chezvakawanda zvakakosha enzymes, kusanganisira superoxide dismutase, inoshanda se antioxidant.

Zvinoitawo kunge zvine chekuita nekuumbwa kwemavara ekuona mu retina yako. Nechikonzero ichi, kushomeka kwezinc kunogona kutungamirira kuhusiku hupofu ().

Mune imwe ongororo, vakura vakura vane yekutanga macular degeneration vakapihwa zinc supplements. Kuora kwavo kwemacular kwakadzikira uye vakaramba vachiona zviri nani pane avo vakagamuchira placebo ().

Nekudaro, zvimwe zvidzidzo zvinodikanwa pasati paitwa mhedziso dzakasimba.

Natural zinc inosanganisira oyster, nyama, mhodzi dzenhanga uye nzungu ().

SUMMARY

Zinc inoita basa rakakosha mukushanda kweziso. Chidzidzo chinoratidza kuti ma supplements anogona kunonoka kukura kwekutanga kwe macular degeneration kune vakura.

Chinonyanya kukosha

Hutano hwehupenyu hutsika, hwakadai sekudya kunovaka muviri uye kugara uchisimbisa muviri, zvinogona kubatsira kudzivirira zvirwere zvakawanda zvisingaperi, kusanganisira mamiriro emeso.

Kuwana zvakakwana zvezvinovaka muviri zvakanyorwa pamusoro zvinogona kubatsira kuderedza njodzi yako. Vamwe vanogonawo kuita basa muhutano hwemaziso.

Zvisinei, usaregeredza muviri wako wose. Zvokudya zvinokuchengetedza utano zvinogona kuita kuti maziso ako ave neutano zvakare.