Zvishandiso zvezvinhu zvakaratidzwa

Kudya - izvi hazvisi izvozvi kune zvigadzirwa, asi kusarudzwa kwakakodzera. Kuti urambe uchiona zvakanaka, iwe unofanirawo kuchengeta mitemo yakawanda mukudya. Kune maziso edu, pane zvimwe zvinhu zvinokanganisa utano hwavo. Semuenzaniso, chiedza chezuva, kugara kwenguva refu pamakombiyuta, kusvuta. Kudya kwakanaka uye kwakakodzera hakungobatsiri kudzivirira zvirwere zvemaziso, asiwo kungonzwa uzere nesimba uye simba.
Vanhu vazhinji vanoziva kuti karoti inobatsira pakuona. Asi pane zvimwe zvigadzirwa zvichabatsira kuchengetedza hutano hwemazuva akawanda. Muzhinji, miriwo nemichero inobatsira, asi kutsigira zvakaratidzwa, pane zvinhu zvakasiyana-siyana zvinotengeswa.

Leafy yemiriwo
Mimwe miriwo yakaoma mashizha yakadai semakichi, sipinashi, parsley, arugula, ine vitamini A, B, C, K, calcium, magnesium, folic acid, iron, fiber. Lutein uye zeaxanthin iri mune iyi miriwo ine antioxidant properties, iyo inodzivisa makore ane chokuita nemakore kukanganisa. Izvo zvakanyanya zvezvirimwa zvakadai mukudya kwako zvichabatsira kudzivisa kuona kurasikirwa, macular degeneration. Uyewo mishonga yemashizha ane mashizha ane zvidziviriro zvinopesana nekukuvara kwe retina nezuva.

Bhenu maruva
Chimwe chikamu chakakosha muzvokudya ndezvibereko nemiriwo yevhenekeri yakajeka (makaroti, mbatata, pungu, mbatata, apricot, mango). Yakagadzirirwa mavari beta-carotene, inochengetedza hutano hwemaziso, michero nemiriwo kubvisa maziso eruma, kuchengetedza retina kubva kuhutano hunosangana nemakore, kubatsira maziso kugadzirisa kusvika murima usiku.

Hove
Oily hove ane omega-3 fatty acids, iyo inobatsira zvikuru mumuviri wose: kubvisa kubhururuka, kwehuropi basa uye nemaziso kunyanya. Zvichida hove itsva kana makedheni mumafuta. Kana hove yakadai salmon, tuna, sardines, herring, mackerel uye mackerel izuva re 100-200 g, uye chikamu chakakosha che Omega-3 mumuviri wako chinopiwa. Kudya 1-2 nguva pavhiki kunovandudza hutano, hukama hwakanaka uye mafungiro.

Broccoli
Broccoli inobatsira mukurwisana nekenza, inoshandiswa kurapa chirwere chepfungwa, kurohwa, kumira kukura kwekenza, yakakurudzirwa kuvakadzi vane pamuviri nevana. Broccoli haigoni kungovandudza maziso, asiwo inodzivirira kukanganisa. Broccoli inowedzera mavitamini C (kaviri pane dzakawanda mumichero yemariti), lutein uye zeaxanthin. Iyo inobatsira kwerima reziso. Uye iyo inonzi carotenoids inobatsira kuchengetedza masero eziso kubva kumajasitiri ehurukuro.

Gorosi mbeu
Yakasimwa gorosi mbeu ine huwandu hwevhitamini E uye ine antioxidant. Yakasimwa gorosi inofadza inogunzva muviri wose, inodzora metabolism, inowedzera hutachiona, inogadzirisa, inoderedza kuvhunika, inowanzoita hutachiwana microflora, inobvisa cholesterol, inodzorera kuonekwa kwemaonero, inobata kuneta. Vitamin E inodzivirira kukura kwehutachiona uye inokanganisa kuderedza kwe macular age degeneration. Uyezve, vitamini iyi yakafuma mumarumondi, mbeu, nuts.

Nyemba
Mbeu dzose dzinowanikwa pakudya apo kune urombo hweZinc mumuviri. Sezvo mahavha, lentiy, mapeas ane zinc muhupenyu hwavo, dzinofanira kudyiwa. Kuzviisa pasi kwevhitamini A inodiwa muropa kunokonzerwa neZinc. Zinc inopa kugadzikana kwetina uye kusanzwisisika kwejeri reziso. Zinc ichiri pfumbu mumbeu yeesame, mbeu yehupu, nyuchi, mazamu, kakao, huku.

Blueberries
Mabhebheri anobatsira kubvisa kuneta kubva mumaziso (kwenguva refu akagara pamakombiyuta, kuverenga), anobatsira kuvandudza retina, kunobatsira kuona zviri nani murima. Inoshandiswa mukurapa kwekujunctivitis. A good antioxidant.

Chocolate
Chocolate tsvuku inogona kuvandudza meso. Iine flavanol, iyo inovandudza ropa richiyerera kusvika kune retina.

Asi kudya kwemafuta hakufaniri kupedzwa, kunogona kukuvadza kuwedzerwa kweropa, kunokanganisa mishonga, iyo inenge ichikanganisa utano hwemaziso. Uyewo yeuka magirazi eguru anochengetedza retina yeziso. Yeuka kuti kuonekwa kwakanaka kunokuvadzwa nekusvuta nekushandisa zvakanyanya doro.