Imikhiqizo ewusizo wombono

Ukudla - lokhu akuyona into ehlukile kwimikhiqizo, kodwa ukukhetha okufanele. Ukuze ugcine umbono omuhle, kufanele ugcine imithetho eminingana ekudleni. Ngamehlo ethu, kunezici eziningana ezithinta impilo yabo. Isibonelo, ukukhanya kwelanga, ukuhlala isikhathi eside kwikhompyutha, ukubhema. Ukudla okunempilo nokufanele ngeke kusize nje ukuvimbela izifo zeso, kodwa futhi uzizwe ugcwele amandla namandla.
Abantu abaningi bayazi ukuthi izaqathe ziyasiza ukubona. Kodwa kunezinye imikhiqizo ezosiza ukugcina impilo yezinyawo iminyaka eminingi. Ngokuvamile, yonke imifino nezithelo kuyasiza, kodwa ukusekela umbono, kunezinto eziningana eziyisisekelo.

Imifino enhle
Imifino eluhlaza emifino eluhlaza njengeklabishi, isipinashi, iparsley, arugula, aqukethe amavithamini A, B, C, K, calcium, magnesium, folic acid, iron, fiber. I-Lutein ne-zeaxanthin equkethwe kulezi zitshalo zinempahla e-antioxidant, evimbela ukulimala kwamangqamuzana ahlobene nonyaka. I-predominance yalezi zitshalo ekudleni kwakho kuzosiza ekuvimbeleni ukulahleka kombono, ukuguqulwa kwe-macular. Kanti futhi izakhi zemifino ezinamagatsha anezinto ezivikela ukulwa nokulimala kwe-retinal.

Umbala we-orange okhanyayo
Esinye isici esibalulekile ekudleni yizithelo nemifino yombala okhanyayo we-orange (izaqathe, amazambane, ithanga, amazambane ama-potato, i-apricot, imango). Okuqukethwe kuzo i-beta-carotene, inakekela impilo yezamehlo, izithelo nemifino ekuqedeni i-eye eye syndrome eyomile, ivikele i-retina ekushintsheni okuhlobene neminyaka, kusize amehlo ahlelele ebumnyameni ebusuku.

Inhlanzi
Izinhlanzi ze-oily ziqukethe i-omega-3 fatty acids, ewusizo kakhulu kuwo wonke umzimba: ngokukhulula ukuvuvukala, okwenziwe ubuchopho kanye namehlo ngokukhethekile. Inhlanzi enhle kakhulu noma ekheniwe ngamafutha. Uma inhlanzi enjenge-saumon, i-tuna, i-sardines, i-herring, i-mackerel ne-mackerel yosuku lwe-100-200 g, kanti inani elidingekayo le-Omega-3 emzimbeni wakho linikeziwe. Ukudla izikhathi ezingu-1-2 ngesonto kuthuthukisa impilo, inhlalakahle kanye nemizwelo.

I-Broccoli
I-Broccoli iyasiza ekulwa nomdlavuza, isetshenziselwa ukwelapha isifo senhliziyo, ukushaya isisu, ukuyeka ukuthuthukiswa komdlavuza, kunconywa kwabesifazane abakhulelwe nezingane. I-broccoli ayikwazi ukuthuthukisa amehlo kuphela, kodwa futhi igweme ukuguga. I-broccoli iqukethe ubuningi bevithamini C (izikhathi ezimbili ngaphezu kwezithelo ze-citrus), i-lutein ne-zeaxanthin. Zisiza lens iso. Futhi i-carotenoids enamandla isiza ukuvikela amangqamuzana iso kusuka kuma-radicals mahhala.

Amabele okusanhlamvu
Izinhlamvu zikakolweni ezihlume zinomuthi omkhulu we-vitamin E futhi i-antioxidant. Ukolweni ohluma kahle uthinta umzimba wonke, ulawula umzimba, ukwandisa igciwane, uphinde uvuselele, ukhulule ukuvuvukala, uvame ukukhipha i-microflora yamathumbu, ususe i-cholesterol, ubuyisele ubuciko obubonakalayo, uphatha ukukhuluphala ngokweqile. I-Vitamin E ivimbela ukuthuthukiswa kwezidakamizwa futhi kuthinta ukunciphisa ukuguga kwe-macular age. Futhi, le vithamini igcwele ama-alimondi, imbewu, amantongomane.

Ubhontshisi
Zonke izitshalo zengezwa ekudleni uma kunesidingo se-zinc emzimbeni. Njengoba ubhontshisi, i-lentils, i-peas ine-zinc ekubunjweni kwayo, kufanele idliwe. Ukuhlukaniswa kwe-vitamin A edingekayo esibindi kungenxa ye-zinc. I-Zinc inikeza ukuzinza kwe-retina nokucaca kwe-lens iso. I-Zinc isasetshenziselwa imbewu ye-sesame, imbewu yamatsheni, inyama yenkomo, amantongomane, i-cocoa, izinkukhu.

Ama-blueberries
Ama-blueberries asiza ukususa ukukhathala emehlweni (isikhathi eside ehlezi kukhompyutha, ukufunda), kusiza ukuvuselela i-retina, kusiza ukubona kangcono emnyama. It isetshenziswa ekwelapheni conjunctivitis. I-antioxidant enhle.

Chocolate
Ushokoledi omnyama ungathuthukisa amehlo. Iqukethe i-flavanol, okuthuthukisa igazi ukugeleza ku-retina.

Kodwa ukudla okunamafutha akufanele kudliwe, kungangcolisa ukunikezwa kwegazi, kuphazamise umzimba, okuzolimaza kakhulu impilo yamehlo. Futhi khumbula izibuko zokukhanya ezivikela i-retina yeso. Khumbula ukuthi ubuciko obubonakalayo buyathinteka ngokubhema nokusetshenziswa ngokweqile kotshwala.