Cin lafiyayyen abinci ba siriri ba ne kawai, har ma da kyan gani. Abincin da muke sanyawa a faranti a kowace rana har ma yana ƙayyade matakin hydration na ƙwallon ido, wanda shine dalilin da ya sa yana da mahimmanci a la'akari da duk ma'adanai da bitamin.
Yana da daraja hada da kifi a cikin menu, saboda suna samar da omega-3 fatty acids masu mahimmanci don hangen nesa mai kyau. Suna da alhakin samuwar photoreceptors da nama mai juyayi a cikin retina na ido. Don tabbatar da mafi kyawun rabonsu, ya kamata ku isa ga salmon ko bitamin a cikin capsules. Wadanne nau'ikan sinadirai ne ake buƙata don kyakkyawan hangen nesa?
Anthocyanins
- Abubuwan da ke ba da launi ga furanni da 'ya'yan itace, yaki da kumburi, ƙwayoyin cuta, kare magudanar jini na ido kuma suna motsa samar da rhodopsin, wanda shine launin launi na retinal. Jan kabeji da 'ya'yan itatuwa irin su cherries, cherries, chokeberries, currants, strawberries da plums suna da yawa.
Complex bitamin A, C da E
Vitamins da ake ɗauka kai tsaye daga abinci sune mafi kyau ga lafiyar mu. Vitamins A, C da E, waɗanda ke aiki azaman antioxidants waɗanda ke yaƙi da damuwa na oxidative, suna da mahimmanci musamman ga gani.
- Rashin bitamin A na iya haifar da makanta na dare, wanda kuma aka sani da makanta na dare. Barazana ta biyu ita ce bushewar ido, watau abin da ake kira. xerophthalmia. Mu yi kokari mu samu abinci mai wadataccen sinadarin beta-carotene a farantin mu kowace rana, gami da: hanta, alayyahu, karas, broccoli ko kabewa.
- A gefe guda kuma, ƙarancin bitamin C, baya ga kasancewa masu saurin kamuwa da cuta, yana kuma ƙara haɗarin kamuwa da cutar ido. Citrus 'ya'yan itatuwa da currants ne bayyananne tushen bitamin C, ko da yake shi ma a cikin rose hips, apples, inabi, bishiyar asparagus, broccoli da ja barkono.
- Na ƙarshe na bitamin da ke da tasiri mai yawa akan ingancin gani shine bitamin E. Babban aikinsa shine kawar da free radicals. Za mu iya samunsa a cikin goro, almonds, germ alkama, margarine, sunflower, masara ko man waken soya.
Sinadaran ma'adinai
- Ana ɗauka akai-akai zinc yana kawar da haushin ido. Saboda yana hulɗa da bitamin A, yana tabbatar da aikin da ya dace na macula, wanda ke cikin tsakiyar ido. Ma'adinan yana samuwa a cikin madara maras kyau, hanta, ƙwai, 'ya'yan kabewa, legumes da gurasar hatsi.
- Manganese yana share radicals daga jiki. Don ƙarin manganese, ana ba da shawarar cin tushen faski, beets, farin kabeji da tsaba sunflower.
- Copper yana inganta hangen nesa. Ana samunsa a cikin goro, avocado da abincin teku.
- selenium yana kare idanu daga samuwar ciwon suga. Karancin selenium yana da wuya, don magance shi, ya kamata ku kai ga shinkafa launin ruwan kasa, bishiyar asparagus, qwai da albasa.