Kudya zvine hutano hakusi kungoita slim chimiro, asiwo maziso akakwenenzverwa. Chikafu chatinoisa pamaplateti edu zuva rega rega chinotosarudza iyo hydration level yeziso, ndosaka zvakakosha kufunga nezvese mamineral anodiwa nemavhitamini.
Izvo zvakakosha kusanganisira hove mumenyu, nekuti inopa omega-3 fatty acids inodiwa pakuona kwakaringana. Ivo vane basa rekuumbwa kwephotoreceptors uye tsinga dzenyama mu retina yeziso. Kuti uve nechokwadi chechikamu chavo chakanyanya, iwe unofanirwa kusvika kune salmon kana mavhitamini mumakapisi. Ndezvipi zvimwe zvinhu zvinodiwa pakuona kwakanaka?
Anthocyanins
- Zvinhu zvinopa ruvara kumaruva nemichero, kurwisa kuzvimba, mabhakitiriya, kudzivirira tsinga dzeziso uye kukurudzira kugadzirwa kwerhodopsin, inova photosensitive retinal pigment. Red cabbage uye michero yakadai secherries, cherries yakasvibirira, chokeberries, currants, sitirobheri uye plums zvine zvakawanda zvayo.
Mavhitaminzi akaomarara A, C uye E
Mavhitamini anotorwa zvakananga kubva mukudya ndiwo akanakisa kune hutano hwedu. Mavhitaminzi A, C uye E, ayo anoshanda se antioxidants anorwisa oxidative kusagadzikana, anonyanya kukosha pakuona.
- Kushaikwa kweVitamin A kunogona kukonzera hupofu hwehusiku, hunozivikanwawo sehusiku hupofu. Chechipiri kutyisidzira is dry eye syndrome, kureva izvo zvinonzi. xerophthalmia. Ngatiedzei kuve nechikafu chakapfuma mubeta-carotene mundiro yedu mazuva ese, kusanganisira: chiropa, sipinachi, makarotsi, broccoli kana manhanga.
- Nekune rimwe divi, kushomeka kwevhitamini C, kunze kwekukonzeresa utachiona, kunowedzerawo njodzi yegomarara. Zvibereko zveCitrus uye currants ndiyo inobuda pachena yevhitamini C, kunyange zvazvo iripowo muhudyu yakasimuka, maapuro, mazambiringa, asparagus, broccoli uye tsvuku tsvuku.
- Iyo yekupedzisira yevhithamini ine simba rakanyanyisa pakubudirira kwemaziso ndeye vitamin E. Chiito chayo chikuru ndechekuderedza mahara radicals. Tinogona kuzviwana munzungu, maarumondi, germ yegorosi, margarine, sunflower, chibage kana soya bean mafuta.
Mineral ingredients
- Nguva dzose inotorwa zinc inobvisa kutsamwa kwemaziso. Nemhaka yokuti inopindirana nevhitamini A, inochengetedza kushanda kwakakodzera kwemacula, iyo iri pakati peziso. Iyo mineral inowanikwa mumukaka wakanyunguduka, chiropa, mazai, mhodzi dzenhanga, nyemba uye chingwa chegrain.
- Manganese inotsvaira mahara radicals kubva mumuviri. Kuti uwedzere manganese, zvinokurudzirwa kudya midzi yeparsley, beet, cauliflower uye mbeu yezuva.
- mhangura inovandudza kuona. Inowanikwa munzungu, makotapeya uye mugungwa.
- Selenium inodzivirira maziso kubva pakuumbwa kwechirwere cheshuga retinopathy. Kushaikwa kweSelenium kushoma, kuti uzvirwise, unofanirwa kusvika kune mupunga webrown, asparagus, mazai uye hanyanisi.