Ho ja bophelo bo botle hase feela palo e fokolang, empa hape le mahlo a hloekisitsoeng hantle. Lijo tseo re li behang lipoleiting tsa rona letsatsi le leng le le leng li bile li etsa qeto ea boemo ba hydration ea leihlo, ke ka lebaka leo ho leng bohlokoa haholo ho ela hloko liminerale tsohle tse hlokahalang le livithamine.
Ho bohlokoa ho kenyelletsa litlhapi ho menu, hobane li fana ka omega-3 fatty acids e hlokahalang bakeng sa pono e nepahetseng. Ba ikarabella bakeng sa ho theha li-photoreceptor le lisele tsa methapo ka har'a retina ea leihlo. Ho netefatsa karolo ea bona e nepahetseng, o lokela ho fumana salmon kapa livithamine ka capsules. Ke lintho life tse ling tse hlokahalang bakeng sa pono e ntle?
Li-Anthocyanins
- Lintho tse fanang ka mebala ho lipalesa le litholoana, li loantša ho ruruha, libaktheria, li sireletsa methapo ea mali ea leihlo le ho susumetsa tlhahiso ea rhodopsin, e leng 'mala oa retinal oa photosensitive. K'habeche e khubelu le litholoana tse kang cherries, cherries e bolila, chokeberries, currants, fragole le plums li na le tse ngata.
Livithamini tse rarahaneng A, C le E
Li-vithamine tse nkiloeng ka ho toba lijong ke tsona tse molemo ka ho fetisisa bakeng sa bophelo bo botle ba rona. Livithamini A, C le E, tse sebetsang e le li-antioxidants tse loantšang khatello ea kelello ea oxidative, li bohlokoa haholo bakeng sa mahlo.
- Khaello ea vithamine A e ka baka bofofu bosiu, bo tsejoang hape e le bofofu bosiu. Tšokelo ea bobeli ke lefu la mahlo a omileng, ke hore, seo ho thoeng ke sona. xerophthalmia. Ha re lekeng ho ba le lijo tse nang le beta-carotene tse ngata ka har'a poleiti ea rona letsatsi le leng le le leng, ho kenyelletsa: sebete, spinach, lihoete, broccoli kapa mokopu.
- Ka lehlakoreng le leng, khaello ea vithamine C, ntle le ho baka tšoaetso, e eketsa kotsi ea ho tšoaroa ke lera. Litholoana tsa citrus le currants ke mohloli o totobetseng oa vithamine C, le hoja e boetse e le teng ka letheka la rose, liapole, morara, asparagus, broccoli le pelepele e khubelu.
- Li-vithamine tsa ho qetela tse nang le phello e feteletseng ka katleho ea mahlo ke vithamine E. Ketso ea eona e ka sehloohong ke ho fokotsa li-radicals tsa mahala. Re ka e fumana ka linate, lialmonde, kokoana-hloko ea koro, margarine, soneblomo, poone kapa oli ea soya.
Lisebelisoa tsa liminerale
- Ho nkoa ka mehla cynk e tlosa ho hlohlona ha mahlo. Hobane e sebelisana le vithamine A, e tiisa ts'ebetso e nepahetseng ea macula, e leng karolong e bohareng ea leihlo. Minerale e teng ka lebeseng la skim, sebete, mahe, peo ea mokopu, linaoa le bohobe ba lijo-thollo.
- Manganese e fiela li-radicals tsa mahala 'meleng. Ho tlatsetsa manganese, ho kgothaletswa ho ja motso oa parsley, beet, cauliflower le peo ea soneblomo.
- koporo e ntlafatsa pono. E fumaneha ka linate, li-avocado le lijong tsa leoatleng.
- Selenium e sireletsa mahlo ho tloha sebopeho sa lefu la tsoekere retinopathy. Khaello ea selenium ke ntho e sa tloaelehang, ho e loantša, o lokela ho finyella raese e sootho, asparagus, mahe le eiee.