12 Mafi Kyawun Abinci Ga Lafiyar Ido

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Idanu suna da matukar mahimmanci saboda kashi 80 cikin 100 na abin da ka hango yana zuwa ne ta idanunka. Amma abubuwa masu sauki kamar kallon allon kwamfuta mai kyalli na tsawan awowi ko karanta littafi a hankali na iya cutar da idanunku na dogon lokaci ^[1] .

Tare da canjin canjin yanayin rayuwa da muhalli, yara tun suna kanana suna sanya tabarau ^[biyu] saboda matsalolin gani. Saboda rashin abinci mai gina jiki a cikin abincin su. Hakanan rashin gani na iya faruwa saboda rashin abinci mai gina jiki, wanda ke faruwa tun yana ƙarami ^[3] . Rashin abinci mai gina jiki yana faruwa yayin rashin wadataccen abinci mai wadataccen abinci mai gina jiki wanda zai iya sanya idanunka su yi rauni.

Yin amfani da daidaitaccen abinci shine mabuɗin don kiyaye lafiyar idanunku, kuma hakan na iya taimakawa rage haɗarin haifar da wasu yanayin ido. Yanayin ido kamar bushewar idanu, cataracts, glaucoma da rashin gani da daddare ana iya kiyaye su idan kuna da waɗannan abinci masu zuwa waɗanda ake ɗauka suna da kyau a idanun ku.

aries halaye da halaye

Mafi Kyawun Abinci Ga Lafiyar Ido

1. Kifi

Kifi kamar kifin kifi, tuna, herring, mackerel, sardines, da sauransu, suna da dumbin sinadarin omega-3, wadanda suke da matukar amfani ga lafiyar ido, musamman kwayar ido. Wadannan lafiyayyun fats suna hana glaucoma da cututtukan ido kuma suna ba da gudummawa ga ci gaban gani yadda ya kamata ^[4] .

• Kuna iya tafasa ko gasa kifi don samun iyakar abubuwan gina jiki.

2. Qwai

Qwai suna da kyau don lafiyar ido suma saboda zinc, zeaxanthin, lutein da bitamin A wadanda suke cikin gwaiduwar. Yana kare idanu daga shudi mai cutarwa. Vitamin A yana kare jijiyar jiki, lutein da zeaxanthin suna rage damar kamuwa da cutar ido, kuma zinc yana taimakawa lafiyar kwayar ido ^[5] .

• Kuna iya jin daɗin dafaffun ƙwai don karin kumallo, abincin rana ko abincin dare.

3. Almond

Almonds sun ƙunshi bitamin E wanda ke kiyaye ƙwayoyin cuta marasa ƙarfi, waɗanda ke sa ido ga kyallen takarda na idanu. Cin almond a kullun na iya taimakawa hana cututtukan ido da lalacewar cutar tsufa ^[6] . Hakanan zaka iya cinye sauran kwayoyi masu wadataccen bitamin E kamar ƙwan zuma, gyaɗa, gyaɗa, da goro.

• Nemi yawan adadin bitamin E ta hanyar ƙara almond a cikin abincin kumallo na karin kumallo, yoghurt ko salatin.

4. barkono barkono

Barkono mai kararrawa yana da kyau ga jijiyoyin jini a idanunku, kuma hakan na iya rage haɗarin cutar ido. Barkono mai kararrawa cike yake da bitamin kamar A, C, da E wadanda suke da matukar kyau ga hangen nesan ku kuma suna taimaka muku wajen gani sosai ^[7] .

• Kuna iya ƙara ɗanyen barkono mai ƙararrawa a cikin salads ko ƙara sautéed barkono mai ƙararrawa a cikin jita-jita.

5. Ganye koren kayan lambu

Kayan lambu masu launin kore-kore kamar alayyafo, kwalabe da kale sunada wadataccen bitamin C da bitamin E. Wadannan kayan lambun kuma suna dauke da lutein da zeaxanthin, wanda ke rage haɗarin cututtukan ido na dogon lokaci kamar lalacewar cutar macular da tsukewar ido. ^[8]

• Zaka iya haɗawa da waɗannan kayan lambu masu duhu-koren ganye a cikin salads da miya.

6. Karas

Karas shine kan gaba wajen inganta lafiyar ido. Su ne tushen tushen bitamin A da beta-carotene. Vitamin A wani bangare ne na wani furotin da ake kira rhodopsin, wanda ke taimakawa kwayar ido zuwa ga daukar haske. Wannan bitamin shima yana hana cututtukan ido daban-daban da sauran munanan yanayin ido ^[8] .

shamfu da kwandishana don curly gashi

• Zaki iya jefa karas din a cikin salad da miyan, ko kuma ki yankasu ki saka su a cikin wainar kek dinki.

7. Broccoli

Broccoli wani kayan lambu ne wanda aka shirya shi da lutein da zeaxanthin. Wadannan carotenoids suna taimakawa wajen kare lafiyar kwayoyin halittar cikin idanunku daga cutuka masu kyauta, wani nau'ikan kwayoyin da basu da tabbas wanda yake lalata lafiyayyun kyaun idanun ku ^[9] .

• Kuna iya sauté broccoli ko kuna iya tafasa ku ci shi.

8. Launin lemo

Lemu na dauke da sinadarin bitamin C, mai narkewar ruwa wanda yake dauke da matukar kyau ga lafiyar ido ^[10] . Wannan bitamin da aka samo a cikin lemu yana ba da gudummawa ga jijiyoyin jini cikin idanunku kuma yana iya magance ci gaban ido. Ruwan lemun tsami an san shi da kashi 30 cikin ɗari zuwa kashi 50 na lutein da zeaxanthin ^[9] .

• Kuna iya shan ruwan 'ya'yan itace na lemun tsami ko ku ci' ya'yan itacen a matsayin abun ciye-ciye ko ƙara zuwa hatsi.

9. Kayan kiwo

Kayan kiwo kamar yogurt, cuku da madara suna da yawan bitamin A da tutiya. Dukansu wadannan abubuwan gina jiki suna yin ayyuka masu mahimmanci - bitamin A yana kare jijiya da zinc yana taimakawa hangen nesa da dare kuma yana hana samuwar ido ^{[goma sha]} .

Tsarin abinci na kwanaki 7 don rage kiba Indiya

• Sha gilashin madara a kowace rana ko ku ci shi tare da abincin ku na karin kumallo.

10. Dankali mai zaki

Dankali mai zaki su ne kyakkyawan tushen beta carotene wanda ke hana fitowar yanayin ido kamar ido, bushewar idanu da makantar dare. Suna kuma da fa'ida wajen rage barazanar kamuwa da cutar ido ^[12] .

• Zaki iya cin dankali mai zaki ta yin burodi, dafa shi da nikakken su.

11. Nama

Nama kamar kajin kaza, naman alade da naman sa suna da adadi mai yawa na tutiya, kuma an danganta zinc da jinkirta lalacewar cuta da rashin gani ^[13] . Nama shima kyakkyawan tushe ne na furotin da sauran muhimman bitamin da kuma ma'adanai.

• Amfani da nama ko dai ta hanyar nikakken, gasa ko ƙara shi a cikin stews, soups da curries.

12. Jan inabi

Red inabi na dauke da sinadarin resveratrol, wani sinadarin tsire-tsire na polyphenol wanda ake ganin yana da matukar muhimmanci wajen kiyaye lafiyar ido ^[14] . Resveratrol ana samun sa ne a fatun inabi kuma an san shi yana da fa'idodi masu ƙarfi ga lafiya. Inabi kuma yana dauke da lutein da zeaxanthin wadanda suke hana lalacewar kwayar ido a sanadiyar danniya da kuma hana cataract.

• Ci dukkan inabin jan don karɓar yawancin abubuwan gina jiki.

Kammalawa ...

Amfani da abinci wanda ya hada da ja, koren, lemu da yellowa fruitsan rani da kayan lambu zai kiyaye idanunku lafiya. Idan baza ku iya samun yawancin waɗannan abubuwan gina jiki daga abincin da muka ambata ba, yi magana da likitan ku game da abubuwan kiwon lafiyar ido.

1. [1]Bruce, A., Kelly, B., Chambers, B., Barrett, B. T., Bloj, M., Bradbury, J., & Sheldon, T. A. (2018). Tasirin bin ka'idoji ga abubuwan kallo a farkon wayewar kan wayewar kai: karatu mai tsayi wanda aka gina shi a wani babban birni mai yawan fasaha, Bradford, UK. BMJ buɗe, 8 (6), e021277.
2. [biyu]Bruce, A., Fairley, L., Chambers, B., Wright, J., & Sheldon, T. A. (2016). Rashin tasirin gani na gani akan haɓaka karatu a shekaru 4-5 yana da shekaru: nazarin giciye-ƙungiya mai haɗin gwiwa. BMJ buɗe, 6 (2), e010434.
3. [3]Dantas, A. P., Brandt, C. T., & Leal, D. N. B. (2005). Bayyanar jijiyoyin marasa lafiya wadanda basu da abinci mai gina jiki a farkon watanni shida na rayuwa. Arquivos brasileiros de oftalmologia, 68 (6), 753-756.
4. [4]Bhargava, R., Kumar, P., Phogat, H., Kaur, A., & Kumar, M. (2015). Omega-3 fatty acid magani a cikin cutar hangen nesa ta kwamfuta dangane da ido mai bushe. Tuntuɓi Lens da Gaban Ido, 38 (3), 206-210.
5. [5]Koushan, K., Rusovici, R., Li, W., Ferguson, L. R., & Chalam, K. V. (2013). Matsayin lutein a cikin cututtukan da suka shafi ido. Kayan abinci, 5 (5), 1823-39.
6. [6]Rasmussen, H. M., & Johnson, E. J. (2013). Na gina jiki don idanun tsufa. Magungunan asibiti a cikin tsufa, 8, 741-748.
7. [7]Matsufuji, H., Ishikawa, K., Nunomura, O., Chino, M., & Takeda, M. (2007). Anti-oxidant abun ciki na launuka masu zaki kala daban-daban, fari, kore, rawaya, lemu da ja (Capsicum annuum L.). Jaridar kimiyyar abinci da fasaha ta duniya, 42 (12), 1482-1488.
8. [8]Abdel-Aal, e., Akhtar, H., Zaheer, K., & Ali, R. (2013). Tushen abinci na lutein da zeaxanthin carotenoids da rawar da suke takawa a lafiyar ido. Kayan abinci, 5 (4), 1169-1185.
9. [9]Sommerburg, O., Keunen, J. E., Bird, A. C., & van Kuijk, F. J. (1998). 'Ya'yan itãcen marmari da kayan marmari waɗanda suka zama tushen lutein da zeaxanthin: alamar launi ta idanun ɗan adam. Jaridar British Journal of Ophthalmology, 82 (8), 907-910.
10. [10]Ravindran, RD, Vashist, P., Gupta, SK, Young, IS, Maraini, G., Camparini, M., Jayanthi, R., John, N., Fitzpatrick, KE, Chakravarthy, U., Ravilla, TD, Let Fletcher, AE (2011). Inungiyoyin haɗin bitamin C tare da cataract a cikin tsofaffin mutane a Indiya. Ophthalmology, 118 (10), 1958-1965.e2.
11. [goma sha]Gopinath, B., Ambaliyar, V. M., Louie, J. C., Wang, J.J, Burlutsky, G., Rochtchina, E., & Mitchell, P. (2014). Amfani da kayayyakin kiwo da kuma shekaru 15 da suka shafi lalacewar macular. Jaridar British Journal of Gina Jiki, 111 (9), 1673-1679.
12. [12]Rana, M., Lu, X., Hao, L., Wu, T., Zhao, H., & Wang, C. (2015). Tasirin purple anthocyanin mai ɗanɗano mai raɗaɗi akan halaye masu girma na ƙwayoyin epithelial na ƙashin ido na ɗan adam. Binciken abinci da abinci mai gina jiki, 59, 27830.
13. [13]Chiu, C.J, Klein, R., Milton, R. C., Gensler, G., & Taylor, A. (2009). Shin cin abinci na musamman yana canza haɗarin lalacewar cutar da ke da nasaba da tsufa a cikin masu amfani da ƙarin Nazarin Cututtukan Cutar Ido na Zamani? Jaridar Ingilishi ta likitan ido, 93 (9), 1241-1246.
14. [14]Abu-Amero, K. K., Kondkar, A. A., & Chalam, K. V. (2016). Resveratrol da cututtukan ido. Kayan abinci, 8 (4), 200.

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