Ukubona kwakho cishe yikona okubaluleke kakhulu kwezinzwa zakho ezinhlanu.

Impilo yamehlo ihambisana nempilo yonke, kodwa imisoco embalwa ibaluleke kakhulu emehlweni akho.

Lezi zakhi zisiza ekugcineni ukusebenza kwamehlo, zivikele amehlo akho ekukhanyeni okuyingozi, futhi zinciphise ukukhula kwezifo eziwohlokayo ezihlobene neminyaka.

Nazi imisoco eyi-8 ezuzisa amehlo akho.

Uhlolojikelele lwezifo ezijwayelekile zamehlo

Ingozi yakho yokuba nesifo samehlo iyanda ngokuya ngeminyaka. Izifo zamehlo ezivame kakhulu zihlanganisa:

• Ungwengwezi. Isimo lapho amehlo akho eba mnyama. Ungwengwezi oluhlobene nobudala luyimbangela ehamba phambili yokukhubazeka kokubona nobumpumputhe emhlabeni wonke.
• Isifo sikashukela i-retinopathy. Ihlotshaniswa nesifo sikashukela kanye nembangela ehamba phambili yokukhubazeka kwamehlo nobumpumputhe, i-retinopathy iqala lapho amazinga kashukela aphezulu elimaza imithambo yegazi ku-retina yakho.
• Isifo samehlo omile. Isimo esimakwa uketshezi oludabukisayo olunganele, olubangela ukuba amehlo akho ome futhi kuholele ekungaphatheki kahle kanye nezinkinga ezingase zibonakale.
• I-glaucoma. Iqembu lezifo elibonakala ngokuwohloka okuqhubekayo kwenzwa yakho ye-optic, edlulisela ukwaziswa okubonakalayo kusuka emehlweni kuya ebuchosheni. I-glaucoma ingabangela ukungaboni kahle noma ukungaboni kahle.
• Ukonakala kwe-macular. I-macula iyingxenye emaphakathi ye-retina yakho. I-Age-related macular degeneration (AMD) ingenye yezimbangela eziphambili zokungaboni emazweni athuthukile.

Nakuba ingozi yakho yalezi zifo incike ngezinga elithile ezakhini zofuzo zakho, ukudla kwakho nakho kungaba nendima enkulu.

ABSTRACT

Izimo zamehlo ezivame kakhulu i-cataract, ukonakala kwe-macular, i-glaucoma kanye ne-retinopathy yesifo sikashukela. Ingozi yakho yokuthola lezi zifo incike eminyakeni yakho, ufuzo, izifo ezingamahlalakhona kanye nendlela yokuphila.

1. Ivithamini A

ingenye yezimbangela ezivame kakhulu zobumpumputhe emhlabeni wonke ().

Le vithamini ibalulekile ekugcineni amaseli e-photosensitive emehlweni akho, abizwa nangokuthi ama-photoreceptors.

Uma ungatholi uvithamini A owanele, ungase ube nobumpumputhe ebusuku, amehlo ome, noma izimo ezimbi nakakhulu, kuye ngobunzima bokuntula kwakho ().

I-Vitamin A itholakala kuphela ekudleni okuvela ezilwaneni. Lezi zihlanganisa isibindi, izikhupha zamaqanda kanye nemikhiqizo yobisi.

Kodwa-ke, ungathola futhi uvithamini A kuma-antioxidant plant compounds okuthiwa i-provitamin A carotenoids, etholakala ngobuningi kwezinye izithelo nemifino.

I-Provitamin A carotenoids inikeza ngokwesilinganiso cishe amaphesenti angama-30 ezidingo zikavithamini A wabantu. Okuphumelela kakhulu kulokhu i-beta-carotene, etholakala ngobuningi ku-kale, isipinashi kanye nezaqathi ().

ABSTRACT

Ukushoda kwe-Vitamin A kungaholela ebumpumputheni ebusuku kanye namehlo omile. I-Vitamin A itholakala kuphela ekudleni kwezilwane, kodwa umzimba wakho ungaguqula ama-carotenoid athile asekelwe ezitshalweni abe uvithamini A.

2-3. I-Lutein ne-Zeaxanthin

ama-antioxidant aphuzi e-carotenoid abizwa ngokuthi ama-macular pigments.

Agxile kuyi-macula, ingxenye emaphakathi ye-retina yakho, ewungqimba lwamangqamuzana angezwani nokukhanya odongeni olungemuva lwenhlamvu yeso lakho.

I-Lutein ne-zeaxanthin zisebenza njenge-sunscreen yemvelo. Kukholakala ukuthi adlala indima ebalulekile ekuvikeleni amehlo akho ku-().

Ucwaningo olulawulwayo lukhombisa ukuthi ukusetshenziswa kwe-lutein ne-zeaxanthin kuhambisana namazinga azo ku-retina yakho ().

Ucwaningo lokuhlola kubantu abadala abaphakathi nabadala luphawule ukuthi ukudla u-6 mg we-lutein kanye/noma i-zeaxanthin ngosuku kunciphisa kakhulu ingozi ye-AMD.

Abacwaningi baphinde bathola ukuthi labo abadle i-lutein ne-zeaxanthin kakhulu babenengozi ephansi engama-43% yokuwohloka kwe-macular kunalabo abadle okungenani ().

Nokho, ubufakazi abuhambisani ngokuphelele. Ukuhlaziywa kwe-meta yezifundo zokuhlola eziyisithupha kuphakamisa ukuthi i-lutein ne-zeaxanthin zivikela kuphela ku-AMD yesigaba sekwephuzile, hhayi ezigabeni zayo zokuqala zokukhula ().

I-Lutein ne-zeaxanthin ngokuvamile zitholakala ndawonye ekudleni. Isipinashi, i-Swiss chard, i-kale, i-parsley, i-pistachios kanye nophizi oluhlaza kuphakathi kwemithombo engcono kakhulu ().

Ukwengeza, izikhupha zamaqanda, ummbila omnandi, namagilebhisi abomvu nawo angase acebe nge-lutein ne-zeaxanthin ().

Eqinisweni, izikhupha zamaqanda zibhekwa njengenye yemithombo engcono kakhulu ngenxa yokuqukethwe kwamafutha amaningi. I-carotenoids imuncwa kangcono uma idliwa namafutha, ngakho-ke kungcono ukwengeza amafutha anempilo kusaladi yakho yemifino enamaqabunga (, , ).

ABSTRACT

Ukudla okuphezulu kwe-lutein ne-zeaxanthin kunganciphisa ingozi yezifo zamehlo, njengokuwohloka kwe-macular kanye ne-cataract.

4. Omega-3 fatty acids

I-Long chain EPA kanye ne-DHA zibalulekile empilweni yamehlo.

I-DHA itholakala ngobuningi ku-retina yakho, lapho ingasiza ekugcineni ukusebenza kwamehlo. Kubalulekile futhi ekukhuleni kobuchopho namehlo ngesikhathi sobuntwana. Ngakho, ukuntuleka kwe-DHA kungaphazamisa umbono, ikakhulukazi ezinganeni (,,,,).

Ubufakazi bubonisa nokuthi kungase kuzuze abantu abaneso elomile (, , , ).

Ucwaningo kubantu abanamehlo omile lwathola ukuthi ukuthatha izithasiselo ze-EPA ne-DHA nsuku zonke izinyanga ezintathu kunciphisa kakhulu izimpawu zamehlo omile ngokwandisa ukwakheka koketshezi lwezinyembezi ().

I-Omega-3 fatty acids ingase futhi isize ekuvimbeleni ezinye izifo zamehlo. Ucwaningo lwabantu abadala abaneminyaka ephakathi nabadala abanesifo sikashukela bathola ukuthi ukuthatha okungenani ama-500 mg we-omega-3 ye-long-chain nsuku zonke kunganciphisa ingozi ye-retinopathy yesifo sikashukela ().

Ngokuphambene, ama-omega-3 fatty acids awawona umuthi osebenzayo we-AMD ().

Umthombo wokudla ongcono kakhulu we-EPA ne-DHA inhlanzi enamafutha. Ukwengeza, izithako ze-omega-3 ezitholakala ezinhlanzi noma ama-microalgae atholakala kabanzi.

ABSTRACT

Ukuthola amanani anele ama-omega-3 fatty acids weketango elide i-EPA ne-DHA ezinhlanzini ezinamafutha noma izithasiselo kungase kunciphise ingozi yezifo zamehlo eziningana, ikakhulukazi amehlo omile.

5. I-Gamma-linolenic acid

I-Gamma-linolenic acid (GLA) i-omega-6 fatty acid ekhona ngamanani amancane ekudleni kwesimanje.

Ngokungafani namanye ama-omega-6 fatty acids amaningi, i-GLA ibonakala inezakhiwo (, ).

Imithombo ecebile ye-GLA ngamafutha e-primrose yakusihlwa kanye namafutha enkanyezi.

Obunye ubufakazi bubonisa ukuthi ukuthatha amafutha e-evening primrose kunganciphisa izimpawu zamehlo omile.

Ucwaningo olulawulwa ngokungahleliwe lunikeze abesifazane abanamehlo omile umthamo wansuku zonke wamafutha e-evening primrose ano-300 mg we-GLA. Ucwaningo luphawule ukuthi izimpawu zabo ziba ngcono esikhathini esiyizinyanga eziyisi-6 ().

ABSTRACT

I-GLA, etholakala ngobuningi bamafutha e-primrose yakusihlwa, ingase inciphise izimpawu zeso elomile.

6. Ivithamini C

Amehlo akho adinga inani elikhulu lama-antioxidants, ngaphezu kwezinye izitho eziningi.

I-antioxidant ibonakala ibaluleke kakhulu, nakuba izifundo ezilawulwayo mayelana nendima yayo empilweni yamehlo zishoda.

Ukugcwala kukavithamini C kuphezulu kuhlaya lwaso lweso kunanoma yiluphi olunye uketshezi lomzimba. I-aqueous humor uketshezi olugcwalisa ingxenye engaphandle yeso lakho.

Amazinga e-Vitamin C ku-aqueous humor alingana ngokuqondile nokudla kwayo. Ngamanye amazwi, ungakwazi ukwandisa ukugxila kwayo ngokuthatha izithako noma ukudla (, ).

Ucwaningo lokuhlola lubonisa ukuthi abantu abane-cataract bavame ukuba nesimo esiphansi se-antioxidant. Ziphinde zibonise ukuthi abantu abasebenzisa izithasiselo zikavithamini C mancane amathuba okuba nolwelwesi lwamehlo (, ).

Nakuba uvithamini C ebonakala edlala indima yokuvikela emehlweni akho, akucaci ukuthi izithasiselo zinikeza izinzuzo ezengeziwe kulabo abantula.

Amanani aphezulu kavithamini C atholakala ezithelweni nasemifino eminingi, kuhlanganise nopelepele, izithelo ezisawolintshi, i-kale, ne-broccoli ().

ABSTRACT

I-Vitamin C iyadingeka empilweni yamehlo akho, futhi ukuthola okwanele kwalesi antioxidant kungavikela ngokumelene ne-cataract.

7. Ivithamini E

iyiqembu lama-antioxidants ancibilikayo amafutha avikela ama-fatty acids e-oxidation eyingozi.

Njengoba i-retina yakho ine-fatty acids eningi, ukuthatha uvithamini E okwanele kubalulekile ukuze ube nempilo enhle yamehlo ().

Nakuba ukuntuleka okukhulu kwe-vitamin E kungaholela ekuwohlokeni kwe-retina kanye nobumpumputhe, akucaci ukuthi izithasiselo zinikeza izinzuzo ezengeziwe uma ukudla kwakho sekwanele (, ).

Ukuhlaziya okunye kuphakamisa ukuthi ukudla ngaphezu kuka-7 mg kavithamini E nsuku zonke kunganciphisa ingozi yakho ye-cataract ehlobene nobudala ngo-6% ().

Ngokuphambene, izifundo ezilawulwa ngokungahleliwe zibonisa ukuthi izithasiselo zikavithamini E azibambezeli noma zivimbele ukuqhubeka kwe-cataract ().

Imithombo yokudla engcono kakhulu ye-vitamin E ihlanganisa imbewu ye-sunflower namafutha emifino njengamafutha e-flaxseed ().

ABSTRACT

Ukushoda kwe-Vitamin E kungaholela ekuwohlokeni kokubona kanye nokungaboni. Kulabo abangenazo izinto ezintula, izithasiselo ngeke zinikeze inzuzo eyengeziwe.

8.Zinc

Amehlo akho aqukethe amazinga aphezulu e-zinc ().

iyingxenye yama-enzyme amaningi abalulekile, kuhlanganise ne-superoxide dismutase, esebenza njenge-antioxidant.

Kubonakala futhi kuhileleke ekwakhekeni kwezingulube ezibonakalayo ku-retina yakho. Ngenxa yalesi sizathu, ukuntuleka kwe-zinc kungaholela ebumpumputheni ebusuku ().

Kwesinye isifundo, abantu abadala asebekhulile abane-macular degeneration yokuqala banikezwa izithako ze-zinc. Ukuwohloka kwe-macular kwabo kwehla futhi bagcina ukuqonda kwabo kangcono kunalabo abathole i-placebo ().

Nokho, kudingeka izifundo ezengeziwe ngaphambi kokuba kuthathwe iziphetho eziqinile.

I-zinc yemvelo ihlanganisa oyster, inyama, imbewu yethanga namakinati ().

ABSTRACT

I-Zinc idlala indima ebalulekile ekusebenzeni kwamehlo. Ucwaningo lubonisa ukuthi izithasiselo zingase zibambezele ukukhula kokuqala kokuwohloka kwe-macular kubantu abadala.

Iphuzu elibalulekile

Imikhuba yokuphila enempilo, njengokudla okunempilo kanye nokuvivinya umzimba njalo, kungasiza ekuvimbeleni izifo eziningi ezingapheli, kuhlanganise nezimo zamehlo.

Ukuthola imisoco eyanele ebalwe ngenhla kungasiza ekunciphiseni ubungozi bakho. Abanye bangase babe nendima empilweni yamehlo.

Nokho, ungawunaki wonke umzimba wakho. Ukudla okukugcina unempilo cishe kuzogcina amehlo akho enempilo futhi.