Galibi, lamuran lafiyar ido suna ta'allaka ne da irin tabarau da za a sanya don aiki a kwamfutar da kuma abubuwan motsa jiki da za a yi don kwantar da jijiyoyin ido. Amma galibi muna mantawa da mahimmancin cin daidai. Dukan abinci yana ɗauke da abubuwan gina jiki waɗanda ke ciyar da sassa daban-daban na idanunmu kuma suna taimakawa hana matsaloli irin su lalacewar ƙwayoyin cuta, tsufa, da makantar dare.
Anan akwai abubuwa masu mahimmanci guda bakwai don lafiyar idanu.
Beta-carotene
Beta-carotene na gina jiki ne daga dangin carotenoid kuma yana aiki azaman antioxidant mai ƙarfi ga idanu da duka jiki. Musamman, beta-carotene yana inganta hangen nesa na dare kuma yana taimakawa hana lalacewar ƙwayoyin ido da kuma gyara ƙwayoyin da suka riga sun lalace.
Beta-Carotene Abinci Mai Yalwa:
- karas,
- dankalin hausa,
- kabewa mai yawan gaske,
- barkono (ja, rawaya da lemu),
- broccoli,
- koren ganye.
Vitamin C
Vitamin C an san shi don tasirinsa mai tasiri mai ƙarfi akan tsarin garkuwar jiki, amma ƙimarsa ta gaske a cikin jiki kamar antioxidant ce da ke kare ƙwayoyin rai daga cutarwa. Ga idanu, bitamin C yana taka muhimmiyar rawa wajen rage haɗarin lalacewar cutar macular da cutar ido.
Vitamin C wadataccen abinci:
- 'ya'yan itacen citrus: lemons, lemun tsami,' ya'yan inabi,
- berries: strawberries, blueberries, blackberries,
- koren ganye.
Vitamin E
Wannan bitamin mai narkewa ba shine kawai mai karfin antioxidant ba. Nazarin ya nuna cewa bitamin E yana taimakawa jinkirin lalata cutar.
Vitamin E masu wadataccen abinci:
- almond,
- dankalin hausa,
- alayyafo,
- kabewa,
- Ganyen gwoza,
- Red barkono,
- bishiyar asparagus,
- avocado,
- man shanu
- mangwaro.
Mahimmancin mai mai
Fatty acid suna da mahimmanci a gare mu, amma suna cikin ƙananan ƙananan a cikin abincin zamani. Omega-3 acid mai mai tasiri yana da tasiri mai tasiri akan jijiyoyin jini da haɗin gwiwa, yana taimakawa hana ƙonewa - babban dalilin dukkan cututtuka. Wadannan kitsoyin mai suna taimakawa da bushewar idanu, suna tallafawa aikin idanu, kuma suna da mahimmanci ga lafiyar ido baki daya.
Abinci mai wadataccen mai mai omega-3:
- chia tsaba,
- xan flax,
- goro,
- kifin kifi da sauran kifin mai,
- waken soya,
- tofu,
- Brussels tsiro,
- farin kabeji.
tutiya
Zinc yana da mahimmanci na gina jiki kuma yana da ayyuka da yawa a cikin jiki, kamar riƙe aikin da ya dace na glandar thyroid da tallafawa tsarin na rigakafi. Don lafiyar ido, zinc shima wata babbar kwayar halitta ce, alal misali, tana taimakawa rage haɗarin lalatawar macular.
Abincin mai wadataccen zinc:
- alayyafo,
- kabewa da zucchini tsaba,
- cashew kwaya,
- koko da koko foda,
- namomin kaza,
- qwai,
- kawa da kawa,
Lutein da Zeaxanthin
Wadannan carotenoids suna taimakawa jinkirin lalacewar cutar tsufa tare da kare idanunmu daga cutar ido.
Abincin da ke cikin lutein da zeaxanthin:
- duhu koren ganye,
- wake wake,
- Brussels tsiro,
- masara
- lemu da tanjamai,
- gwanda,
- seleri,
- peach,
- karas,
- kankana.