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Kwanan nan, likitocin ido a duniya suna ta faɗakarwa: yawancin mutane na kowane zamani suna fuskantar matsaloli tare da rashin gani. Bugu da ƙari, cututtukan ido “suna ƙarami”, suna shafar samari ma citizensan ƙasa. Misali, bisa ga bayanan da ba na hukuma ba, kusan kashi 30% na yaran zamani suna buƙatar gyaran gani. Kuma waɗannan kawai waɗanda daga cikinsu aka yiwa gwajin yau da kullun.
Koyaya, ainihin adadin marasa lafiyar nan gaba na likitan ido har yanzu baƙon abu bane. Bayan haka, yawancin cututtuka suna da alamun rashin ƙarfi, don haka ana iya tantance su akan lokaci kawai idan koyaushe kuna ziyartar likitan ido.
Koyaya, bisa ga tabbacin likitoci, wasu cututtukan ido kuma, musamman, rasa gani da kyau, ana iya kiyaye su kawai. Don yin wannan, kuna buƙatar, aƙalla, don gyara abincinku, kuma, a matsakaice, don ɗan canza halayenku, ƙayyade lokacin da kuka ɓata a gaban mai kula da kwamfuta, TV ko na'urar.
Karanta kuma labarinmu na abinci na ido.
Shin abinci mai gina jiki zai iya shafar lafiyar ido?
Kamar yadda aikin likita da ƙididdigar tambayoyin bincike suka nuna, mutane daga ko'ina cikin duniya suna yin wannan tambayar. Koyaya, masana kimiyya sun fara neman hanyar haɗi tsakanin cin abinci da hangen nesan ɗan adam tun kafin a haifi yawancin su.
A baya a cikin 1945, an gano cewa macula na ido (wani rawaya tabo a tsakiyar retina) ya ƙunshi rawaya carotenoid pigments. Idan aka yi la'akari da cewa ma'aikatan kimiyya sun fara nazarin kayan abinci dalla-dalla ne kawai bayan shekaru masu yawa, to, babu wanda ya san cewa akwai wasu nau'in alade iri ɗaya.
Koyaya, a cikin 1958, masana kimiyya sun tabbatar da gwaji cewa shan wasu bitamin (na farkonsu ya bincika bitamin E), wanda shima yana cikin abinci, na iya hana lalacewar macular. Bugu da ƙari, sakamakon wannan gwajin ya kasance mai ban mamaki - kashi biyu bisa uku na mahalarta sun sami damar guje wa ci gaban ɓarna, ta hanyar inganta yanayin tabo.
Tun daga wannan lokacin, ana gudanar da bincike mai yawa a cikin wannan yanki. A halin yanzu, waɗanda daga cikinsu, sakamakonsu ya nuna inganta lafiyar 2/3 na marasa lafiya za a iya lasafta su a hannu ɗaya. Wannan yana ba da haƙƙin sanya wasu abinci daidai da magungunan da suka fi dacewa don yaƙi da matsalolin hangen nesa.
Shekaru 30 bayan haka a Amurka, yayin wani binciken a karkashin Shirin Nazarin Kiwon Lafiya da Abinci na Kasa, masana kimiyya sun gano cewa haɗarin ɓarkewar cuta kamar lalatawar macular a cikin mutanen da ke bin abincin da ke wadata da beta-carotene ya ragu da kashi 43% na waɗanda ba sa cinye carotenoids. Sannan kuma sun tabbatar da cewa cin alayyafo ko koren sau 5-6 a mako yana rage haɗarin lalacewar macular har zuwa 88%. Kyakkyawan dalili na bin shawarar su, ko ba haka bane?
Manyan samfuran 15 don inganta hangen nesa
Kabeji. Ya ƙunshi lutein da zeaxanthin, waɗanda suke taruwa a cikin kwayar ido kuma suna ba da damar kiyaye gani mai kyau na dogon lokaci. Babban aikinsu shine kare kariya daga tasirin cutar haske, musamman gajeren zango mai shuɗi. Bugu da kari, wadannan abubuwan suna hana fitowar ido. Kuma tasirinsu yana da yawa sosai wanda duka maganin cutar lalatawar macular da kuma maganin ƙurarar ido sun dogara ne akan amfani da su. Hakanan a cikin kabeji akwai bitamin A da C, waɗanda ke da alhakin saurin daidaitawar idanu zuwa duhu da kariya daga tasirin masu tsattsauran ra'ayi.
Turkiya. Godiya ga sinadarin zinc da niacin, yana taimaka wa jiki shan bitamin A, tsayayya da radicals kyauta, da kula da aikin ido na al'ada ta hanyar ƙirƙirar sabbin sel.
Kifi. Likitoci kan yi dariya cewa irin wannan kifin yana cike da kitse na omega-3. Suna ba da damar mutum ya yi yaƙi da bushewar ido (galibi ana lura da shi a cikin mutanen da ke aiki a kwamfuta), ta haka yana rage haɗarin haɓaka glaucoma, kazalika da lalacewar macular har zuwa 30%. Kuma don jin sakamako mai kyau, ya isa ku ci gram 100. kifi sau 2 a mako. Baya ga kifin kifi, tuna, mackerel, sardines, ko herring su ne zaɓuɓɓuka masu kyau.
Almond. Kyakkyawan tushen bitamin E. Amfani dashi na yau da kullun yana hana ci gaban cututtukan ido daban-daban kuma yana kiyaye ƙarancin gani na dogon lokaci.
Dankali mai dadi. Ya fi beta-carotene fiye da karas. Bugu da ƙari, don samar da bitamin A sau uku a rana, ya isa cin dankali mai matsakaici.
Alayyafo Ya ƙunshi lutein, wanda, a tsakanin sauran abubuwa, yana hana ɓata gani.
Broccoli. Rumbun kayan abinci ne don lafiyar ido, kamar lutein da bitamin C.
Hatsi. Jerin fa'idodi daga amfani da su, a gaskiya, ba shi da iyaka. Koyaya, gwargwadon hangen nesa, su ne suke hana ɓarna saboda yawan baƙin ƙarfe da selenium.
Karas. Idan babu dankali mai zaki, zaku iya amfani da shi don wadatar da jiki da bitamin A.
Citrus. Sun ƙunshi lutein da bitamin C, waɗanda ke da tasirin antioxidant, don haka suke riƙe da gani mai kyau na dogon lokaci.
Qwai. Duk abubuwa masu amfani iri ɗaya - zeaxanthin da lutein ana samun su a cikin kwan kwan kwan. Saboda haka, kasancewar su cikin abincin mutumin zamani tilas ne. Koyaya, dole ne a tuna cewa cin zarafin wannan samfurin yana haifar da samuwar alamun cholesterol.
Black currant da inabi. Sun ƙunshi duka antioxidants da mahimmin acid mai kitse, wanda, a tsakanin sauran abubuwa, yana ba da lafiyar ido kuma yana hana asarar gani.
Barkono Bulgarian Yana da kyakkyawan tushen bitamin C.
Abincin teku. Kamar kifin kifin, suna dauke da sinadarin omega-3 wanda yake taimakawa kula da gani da farin ciki a rayuwa na tsawon lokaci.
Avocado. Amfani da shi na iya haɓaka matakin lutein a cikin jiki kuma, ta hakan, rage haɗarin haɓaka ƙwayar ido da lalacewar macular.
Ta yaya kuma za ku iya inganta idanunku
- 1 Motsa jiki a kai a kai don idanuWaɗannan na iya zama motsin ɗaliban hagu da dama, sama da ƙasa, jujjuyawar juyi, jujjuyawar juyi ko ƙyalli. Babban abin shine a dakata na secondsan dakiku bayan kowannensu.
- 2 Dakatar da shan tabaBa wai kawai yana kara kasadar kamuwa da cutar ido da nakasawar macular ba ne, har ma yana haifar da hargitsi a aikin jijiyoyin gani.
- 3 Sanya tabarau sau da yawa… Suna kiyaye idanu daga lahanin cutarwa daga jujjuyawar ultraviolet.
- 4 Kar a cika yawan dadi da gishiri, Tunda yawan sikarin jini yana haifar da ci gaban cututtukan ido kuma yana haifar da nakasa gani. Kuma gishiri yana hana fitowar ruwa daga jiki, don haka yana kara matsi intraocular.
- 5 Iyakance barasa da abubuwan sha mai shaye-shaye kamar yadda ya kamata… Sabili da haka, yana da kyau a maye gurbin su da ruwan 'ya'yan itace na halitta - tumatir, orange, Berry ko beetroot. Sun ƙunshi ba kawai bitamin ba, har ma da lycopene - ɗayan carotenoids.
Mun tattara mahimman bayanai game da ingantaccen abinci mai gina jiki don haɓaka hangen nesa kuma za mu yi godiya idan kuka raba hoto a kan hanyar sadarwar zamantakewa ko blog, tare da hanyar haɗi zuwa wannan shafin: