Kazhinji, hutano hwemaziso hunotarisana nemagoggogi ekupfeka kuti ushande pakombuta uye zvii zviitwa zvekuita kuti usunungure mhasuru dzemaziso. Asi isu tinowanzokanganwa kukosha kwekudya zvine mutsindo. Zvese zvekudya zvine mishonga inovaka nzvimbo dzakasiyana dzemeso edu uye zvinobatsira kudzivirira matambudziko senge zera-rakabatana macular degeneration, cataract, uye husiku hupofu.
Heano zvinomwe zvakakosha zvinovaka muviri kune ane hutano maziso.
Beta-carotene
Beta-carotene chinhu chinovaka muviri kubva kumhuri yecarotenoid uye inoita sesimba rine simba rekudzivirira maziso nemuviri wese. Kunyanya, beta-carotene inovandudza kuona kwemanheru uye zvakare inobatsira kudzivirira kukuvara kwemasero emaziso uye kugadzirisa maseru akatokuvara kare.
Beta-Carotene Rich Zvekudya:
- karoti,
- mbambaira,
- nhanga ine michero mikuru,
- mhiripiri (tsvuku, yero uye orenji),
- broccoli,
- miriwo yakasvibira yemashizha.
vhitamini C
Vitamin C inozivikanwa neayo akasimba akanaka mhedzisiro pane immune system, asi kukosha kwayo kwechokwadi mumuviri kwakafanana neantioxidant inodzivirira maseru kubva kune zvinokuvadza. Kune maziso, vhitamini C inoita basa rakakosha mukuderedza njodzi yekuora macular uye cataract.
Vitamin C chikafu chakapfuma:
- michero yemuchero: mandimu, marimu, michero,
- michero: strawberries, blueberries, blackberries,
- miriwo yakasvibira yemashizha.
vhitamini E
Vitamini yakasviba-mafuta haingori chete antioxidant ine simba. Zvidzidzo zvinoratidza kuti vhitamini E inobatsira kunonoka macular degeneration.
Vitamin E-zvakapfuma zvekudya:
- muarumondi,
- mbambaira,
- sipinashi,
- manhanga,
- beet greens,
- Pepuru tsvuku,
- asparagasi,
- avocado,
- nzungu ruomba,
- mango.
Essential fatty acids
Fatty acids akakosha kwatiri, asi aripo mune mashoma kwazvo mashoma mune yekudya kwazvino Omega-3 fatty acids inobatsira pane tsinga dzeropa uye majoini, zvichibatsira kudzivirira kuzvimba - honzeri huru yezvirwere zvese. Aya mafuta acids anobatsira nemaziso akaoma, kutsigira retina basa, uye akakosha kune hutano hwese hwemaziso.
Chikafu chakapfuma mu omega-3 fatty acids:
- chia mbeu,
- mbeu yefilakisi,
- walnuts,
- salmon nedzimwe hove dzomusango dzine mafuta,
- soya bhinzi,
- tofu,
- Brussels inomera,
- cauliflower.
zen'e
Zinc chinhu chinovaka muviri chakakosha uye chiine mabasa mazhinji mumuviri, sekuchengetedza mashandiro akanaka etachiona uye kutsigira immune system. Kune hutano hwemaziso, zinc zvakare yakakosha micronutrient iyo, semuenzaniso, inobatsira kudzikisa njodzi yekuora kwemacular.
Zinc-zvakapfuma zvekudya:
- sipinashi,
- nhanga uye mhodzi zucchini,
- nzungu,
- cocoa uye cocoa upfu,
- howa,
- mazai,
- oysters uye mbama,
Lutein uye Zeaxanthin
Aya ma carotenoid anobatsira kunonoka-ane hukama nezera macular degeneration pamwe nekudzivirira maziso edu kubva kukati.
Chikafu chakapfuma mulutein uye zeaxanthin:
- yakasvibira miriwo mashizha,
- bhinzi yakasvibirira,
- Brussels inomera,
- chibage
- maranjisi uye tangerines,
- papaya,
- celery,
- mapichisi,
- karoti,
- vise.