Bisa ga binciken da Cibiyar Max Planck ta gudanar tare da mutane daga al'adu daban-daban goma sha uku, kashi 80% na abubuwan da muke gane su ana gane su ta idanu. A cewar Hukumar Lafiya ta Duniya (WHO), a shekarar 2020 yawan mutanen da ke fama da nakasar gani na iya zama kusan miliyan 360, ciki har da miliyan 80 zuwa 90 masu makanta. Labari mai dadi shine, a cewar WHO, kashi 80 cikin XNUMX na masu fama da makanta ana iya kaucewa saboda sun kasance sakamakon yanayin da za a iya hana su, ma'ana ana iya magance su. Abincin lafiya da dacewa yana rinjayar hangen nesa ta hanyar taimakawa wajen rage haɗarin glaucoma, cataracts da macular degeneration.
Kayayyakin Lafiyar Ido
Ya kamata mu ci kayan lambu da yawa, 'ya'yan itatuwa da berries. Cin abinci mai cike da 'ya'yan itatuwa da kayan marmari iri-iri yana shafar lafiyar mu gaba ɗaya da kuma lafiyar idanunmu. Masana sun ce ciwon ido yana faruwa ne sakamakon rashin daidaito a cikin jiki tsakanin free radicals da antioxidants. Mafi kyawun antioxidants biyu masu kariya, lutein da zeoxanthin, suna rage haɗarin glaucoma da cataracts. Don haka koren ganye kamar koren kabeji, alayyahu, seleri, kabeji daji da latas ya kamata su kasance a cikin menu. Ana ba da shawarar yin tururi waɗannan abinci don guje wa asarar lutein yayin dafa abinci. Rashin bitamin A a cikin abincinmu na iya haifar da bushewar idanu, ciwon kurji, rashin gani, har ma da makanta. Mafi kyawun abincin da ya kamata mu sanya a cikin abincinmu na yau da kullun don inganta lafiyar ido sun haɗa da:
· Karas - ya ƙunshi beta-carotene, carotenoid pigment wanda jikin mu ke juyar da shi zuwa bitamin A. Kayan lambu masu ganye, irin su kabeji, alayyahu ko chard, suna rage haɗarin cataracts da kashi 30% saboda yawan abun ciki na bitamin K. · Sabon ruwan 'ya'yan itace da aka yi daga 'ya'yan itatuwa, berries da kayan lambu ba wai kawai taimakawa wajen kula da hangen nesa mai kyau ba, har ma a cikin hadadden magani don magance cututtukan ido.
♦ A matsayin rigakafi da magani ga cataracts, ɗauki cakuda juices na karas (ɗauka sau hudu fiye da sauran sinadaran), seleri, faski da leaf leaf leaf a cikin rabin gilashi sau uku a rana kafin abinci. ♦ Yi amfani da cakuda karas da ruwan 'ya'yan itace faski. ♦ Don rigakafi da maganin myopia, astigmatism da hangen nesa, yi amfani da ba kawai ruwan 'ya'yan itace da aka jera ba, har da cucumber, beetroot, juices na alayyafo da ganyen cilantro, dill, blueberries, da kuma cinye su sabo. Alal misali, saboda yawan adadin provitamin A, cilantro yana taimakawa wajen kula da gani mai kyau a lokacin tsufa kuma yana hana makanta da dare. ♦ Blueberries suna haɓaka haɓakar gani, kawar da gajiyawar ido yayin aiki tuƙuru. Fresh blueberries da jam daga gare ta, amfani da cokali uku kowace rana. A sha jiko na ganyen blueberry sau uku zuwa hudu a rana tsawon wata daya, sannan a huta. Cherry berries suna da irin wannan sakamako. ♦ Ruwan lemu shine abincin zakarun. Yana ba jikin mu adadin bitamin a cikin gilashi ɗaya. Baya ga kiyaye lafiyarmu da ƙarfi, yana taimakawa kula da lafiyar tasoshin idanu, yana rage haɗarin cataracts, yana taimakawa rage asarar gani. Sabbin 'ya'yan itace suna da tasiri iri ɗaya. - Black cakulan ya ƙunshi flavonoids, wanda ke ba da kariya da inganta samar da jini ga magudanar jini, da kuma kula da cornea da ruwan tabarau a cikin yanayin al'ada. Bugu da ƙari, yana taimakawa wajen rage hawan jini a cikin masu fama da hauhawar jini, wanda ke da matukar amfani ga masu fama da glaucoma. - kwayoyi. Vitamin E daga kwayoyi da, zuwa mafi girma, gyada, suna da matukar muhimmanci ga hangen nesa. Gyada yana hana lalacewar magudanar jini, kuma bitamin E yana jinkirta fitowar cataracts da macular degeneration. Ƙananan adadin bitamin da fatty acid a cikin jiki na iya haifar da mummunar lalacewa ga magudanar jini, wanda a ƙarshe ya haifar da makanta. - Quinoa. Masanan ido suna ba da shawarar cin hatsi gaba ɗaya kamar quinoa. Wannan iri na Kudancin Amurka da fa'idodinsa da yawa sun canza salon abinci kwanan nan a duniya. Har ila yau, rage cin abinci mai ƙarancin glycemic index yana taimakawa wajen rage haɗarin haɓakar macular degeneration na retina, daya daga cikin cututtukan ido da ke haifar da makanta. Don haka, an fi son hatsi gabaɗaya a kan ingantaccen carbohydrates (abincin da aka yi daga farin gari). - rage gishiri a cikin abinci yana da kyau ga idanu. Cin abinci mai yawan sodium yana haifar da haɗari ga cututtukan zuciya da jijiyoyin jini kuma yana ƙara haɗarin cataracts. Abincin da ya haɗa da duk waɗannan abincin zai taimaka maka kula da hangen nesa na tsawon lokaci. Mafi kyawun sashi shine cewa ba kawai kula da idanunku ba, amma har da kare fata, gashi, kusoshi da kuma taimakawa jikin ku kula da nauyin da ya dace. Canza salon rayuwa da abinci ba abu ne mai sauƙi ba, amma yana da mahimmanci ga lafiya. Ka tuna don yin ziyarar lokaci-lokaci zuwa likitan ido. Kuma idan ya cancanta, ɗauki bitamin.
Kar a manta da gudanar da gwajin ido akai-akai
Idanuwanmu suna aiki tun daga lokacin da muka tashi har muka yi barci a kan gado, amma mutane da yawa suna kula da lafiyar idanunsu kawai idan sun haifar da rashin jin daɗi. Wannan ita ce hanya mara kyau. Ido na buƙatar kulawa ta yau da kullun don guje wa cututtuka, gajiya, ko cututtuka masu tsanani.
Masana kimiyya sun ce duk wani 'ya'yan itatuwa da kayan marmari suna da kyau ga idanu. Bitamin A da C, da magnesium, suna da mahimmanci don haɓaka hangen nesa, kodayake ba za su iya maye gurbin gwajin ido na yau da kullun ba. Tun da a cikin raunin hangen nesa, wanda zai iya faruwa a kowane zamani, abubuwan gado da rashin bin wasu dokoki suna taka muhimmiyar rawa.
Duk wanda likita ya duba shi ya gargadi kansa game da yiwuwar asarar gani. Musamman a yara, saboda yana iya haifar da rashin aikin makaranta. A cikin manya, ana sarrafa ci gaban cututtuka irin su myopia, astigmatism da farkon matakin cataracts.
Ba shi yiwuwa a yi rayuwa ba tare da kwamfutoci, allunan ko TV ba, amma idanu sukan sha wahala saboda muna amfani da waɗannan na'urori marasa amfani kuma ba sa amfani da su daidai.
Hanyoyi da dabaru masu zuwa zasu taimaka kiyaye lafiyar idanuwan ku da gani sosai:
Zabi kyakkyawan haske mai kyau don karatu, aiki ko karatu (hasken bango mai laushi). · Yi hutu akai-akai a wurin aiki lokacin da za ku ga abubuwa kusa da hadaddun gani. Kiftawa akai-akai, rufe idanunku, kuma ku huta lokacin da kuka gaji ko bushewa. Don bushewar idanu, a yi amfani da digon ido wanda likitan ido ya rubuta, abin da ake kira hawaye na wucin gadi. Hakanan ana ba da shawarar don rage hasken allo da ɗaukar madaidaicin matsayi. · Kalli talabijin a nesa da bai fi mita biyu ba, kuma ga kwamfuta, mafi kyawun tazarar bai wuce santimita 50 ba. A guji kyalli daga allon talabijin da kwamfuta. Sanya TV ko allon kwamfuta a wurin da allon baya nuna haske. Wasu mutane suna samun sauƙin yin aiki da kwamfuta a cikin ɗakin da ba shi da haske. A wannan yanayin, ba za ku iya kallon allon a cikin duhu ba - wannan yana haifar da gajiya mai tsanani. Wasu kuma suna amfani da tacewa na musamman wanda aka sanya akan allon kwamfuta. · Yi amfani da tabarau na aminci don ayyuka masu haɗari. · Sanya tabarau masu hana UV don kare idanunku daga yawan hasken rana. Yawan fallasa hasken ultraviolet zai iya lalata ƙwayar ido da kuma haifar da asarar hangen nesa na dindindin, wanda zai iya ƙara haɗarin kamuwa da cutar cataracts. · Ki guji hayaki, kura da iskar gas da ke harzuka idanunki. A rika yin bincike akai-akai tare da likitan ido. Ziyartar likita a kowace shekara shine mafi kyawu, koda kuwa ba ku sami matsalolin hangen nesa ba. Game da yara, masana sun ba da shawarar fara tafiya zuwa likitan ido tun daga shekaru uku. · Kula da wasu cututtukan da ke shafar nakasar gani sosai, musamman bayan shekaru 40. Hana ciwon sukari ta hanyar kiyaye matakan glucose na jini. Kula da hawan jini, hana ci gaban hauhawar jini. Hakanan a kai a kai bincika matakin cholesterol a cikin jini, don kada a rasa ci gaban atherosclerosis. · Akwai hanyoyi daban-daban na motsa jiki don shakatawa idanu yayin aiki da kuma bayan rana, zaɓi ɗaya daga cikinsu.
Motsa jiki don shakatawa
♦ Kowane minti 20, yayin da ke gaban mai saka idanu, duba don 20 seconds a nesa na kimanin mita 6 ba tare da mayar da hankali kan komai ba. ♦ Rufe idanunku ba tare da matsi da shakatawa da fatar ido ba. Rufe su kadan da hannuwanku. ♦ Yana da mahimmanci don motsa jiki don ƙara yawan jini a cikin idanu. Don inganta yanayin jini, kafin rufe idanunku da hannuwanku, shafa hannayenku da kyau, kuma za ku ji yadda zafin hannu ke wucewa zuwa fatar ido, yayin da idanu ke shakatawa. Hakanan, lokacin wankewa, yayyafa ruwan sanyi akan idanunku har sau 40.
Ka tuna, don kula da hangen nesa da kiyaye shi shekaru da yawa masu zuwa, kana buƙatar ɗaukar matakan sauƙi ta hanyar ingantaccen abinci mai gina jiki, jagorancin rayuwa mai kyau, duba lokaci-lokaci tare da likitan ido, motsa jiki na yau da kullum, da rage lokaci. a gaban allon dijital da muke amfani da su yau da kullun.
Zama lafiya!