Imveliso efanelekileyo kwimiboniso

Ukutya - oku akukodwa kumveliso, kodwa ukhetho olufanelekileyo. Ukuze ugcine umbono omuhle, kufuneka ugcine imithetho emininzi ekudleni. Ngamehlo ethu, kukho izinto ezininzi ezichaphazela impilo yazo. Umzekelo, ukukhanya kwelanga, ukuhlala ixesha elide kwikompyutha, ukutshaya. Ukutya okunempilo kunye nokufanelekileyo kunokusinceda nje ukukhusela izifo zeso, kodwa uziva nje ugcwele amandla kunye namandla.
Abantu abaninzi bayazi ukuba izaqathe zisebenzisekile. Kodwa kukho ezinye iimveliso eziza kunceda ukugcina impilo yamehlo iminyaka emininzi. Ngokubanzi, yonke imifuno kunye neziqhamo zincedo, kodwa ukuxhasa umbono, kukho imveliso emininzi eyisiseko.

Imifuno ehlambulukileyo
Imifuno eluhlaza ebomvu njengoblabishi, isipinashi, iparski, arugula, ziqulethe iivithamini A, B, C, K, calcium, i-magnesium, i-folic acid, i-iron, i-fibre. I-Lutein kunye ne-zeaxanthin equlethwe kule mijelo inempahla e-antioxidant, evimbela umonakalo wee-age. I-predominance yemifuno ekudleni kwakho iya kunceda ukukhusela ukulahleka kombono, ukubola kwe-macular. Kwakhona izondlo zemifuno enemiqabunga inemveliso ekhuselekileyo yokulwa nokulimala kwe-retinal yelanga.

Umbala obomvu okhanyayo
Elinye iqela elibalulekileyo ekudleni liqhamo kunye nemifuno yombala ovuthayo we-orange (izaqathe, amazambane amnandi, ithanga, ama-potato, i-apricot, imango). Edibeneyo kwi-beta-carotene, ilinakekelwa yimpilo yamehlo, iziqhamo kunye nemifuno ekupheliseni i-eye eye syndrome eyomileyo, ukukhusela i-retina kwiinguqu ezinxulumene neminyaka ubudala, uncede amehlo ajongene nobumnyama ebusuku.

Intlanzi
Iintlanzi ze-oily ziqukethe i-omega-3 fatty acids, eziyiluncedo kumzimba wonke: ukukhulula ukuvuvukala, ukwenza umsebenzi wengqondo kunye namehlo ngokukodwa. Intlanzi ekhethiweyo okanye inqatyisiweyo kwioli. Ukuba intlanzi efana ne-salum, i-tuna, i-sardines, i-herring, i-mackerel kunye ne-mackerel yimini ye-100-200 g, ngoko ke umlinganiselo ofanelekileyo we-Omega-3 kumzimba wakho unikezelwa. Ukutya 1-2 amaxesha ngeveki kuphucula impilo, impilo kunye nomoya.

Broccoli
I-Broccoli inceda ekulwa nomhlaza, isetyenziselwa ukhathaza isifo senhliziyo, ukuphazamiseka, ukumisa ukukhula komhlaza, kucetyiswa kubafazi abakhulelweyo nabantwana. I-Broccoli ayikwazi ukuphucula kuphela amehlo, kodwa inokuthintela ukuguquka. I-Broccoli iqukethe ubuninzi bevithamini C (amaxesha amabini ngaphezu kweziqhamo zase-citrus), i-lutein ne-zeaxanthin. Ziluncedo kwi-lens yeso. Kwaye i-carotenoids engummiselo inceda ukukhusela iiseli zamehlo kwi-radicals yamahhala.

Ngqolowa
Iintlobo zeengqolowa ezihluma zinomthamo omkhulu we-vitamin E kwaye i-antioxidant. Ukuhluma ikolweni kukuchaphazela umzimba wonke, ulawula umthamo wesifo, ukwandisa umkhuhlane, kuvuselela, kuphelisa ukuvutha, kugqithise i-microstlora yamathumbu, kususa i-cholesterol, kubuyisela ubuqhetseba obonakalayo, buphatha ukukhuluphala. I-Vitamin E ivimbela ukuphuhliswa kwee-cataracts kwaye iyathintela ukunciphisa ukuhlaliswa kwexesha lokudala. Kwakhona, le vithamini isityebi kwiimalmond, imbewu, iinantambo.

Ubhontshisi
Zonke izityalo zongezwa ekudleni xa kukho ukunqongophala kwe-zinc emzimbeni. Ukususela kubhontshisi, i-lentils, iipasta zinama-zinc ekubunjweni kwazo, kufuneka zidliwe. Ukuqhawulwa kwe-vitamin A efunekayo kwisibindi kubangelwa i-zinc. I-Zinc inikezela ukuzinza kwe-retina kunye nokungafihli kwelensi yeso. I-Zinc isisityebi kwiimbewu zeesame, imbewu yeengqimba, inyama yenkomo, i-coan, inkukhu.

Blueberries
I-Blueberries inceda ukususa ukukhathala kwamehlo (ixesha elide ehleli kwikhompyutheni, ukufunda), lunceda ukuhlaziya i-retina, kunceda ukubona ngcono kumnyama. Isetyenziswe kunyango lwe-conjunctivitis. I-antioxidant enhle.

Tshokolethi
I-tsokolate emnyama ingathucula amehlo. Iqukethe i-flavanol, ephucula ukuhamba kwegazi kwi-retina.

Kodwa ukutya okutyetywayo akufanele kudliwe, kungonakalisa ukunikezelwa kwegazi, kukuphazamise umonakalo, oya kubachaphazela kakubi impilo yamehlo. Kwakhona khumbula izibuko zelanga ezikhusela i-retina yeso. Khumbula ukuba ubunzima obubonakalayo buchaphazeleka ngokutshaya nokusetyenziswa ngokugqithiseleyo kotywala.