Ka tloaelo, litaba tsa bophelo bo botle ba mahlo li likoloha ho seo o lokelang ho se roala ho khomphutha le ho ikoetlisa ho etsa mesifa ea mahlo. Empa hangata rea lebala hore na ho ja lijo tse nepahetseng ho bohlokoa hakae. Lijo tse felletseng li na le limatlafatsi tse fepang libaka tse fapaneng tsa mahlo a rona mme li thusa ho thibela mathata a joalo ka ho senyeha ha macular ka lebaka la lilemo, lera la mahlo le bofofu bosiu.
Mona ke limatlafatsi tse supileng tsa bohlokoa bakeng sa mahlo a phetseng hantle.
Beta-carotene
Beta-carotene ke limatlafatsi tse tsoang lelapeng la carotenoid mme e sebetsa e le antioxidant e matla bakeng sa mahlo le 'mele oohle. Haholo-holo, beta-carotene e ntlafatsa pono ea bosiu hape e thusa ho thibela tšenyo ea lisele tsa mahlo le ho lokisa lisele tse seng li senyehile.
Lijo tse ruileng tsa Beta-Carotene:
- sehoete,
- litapole tse monate,
- mokopu o nang le litholoana tse kholo,
- pepere (e khubelu, e mosehla le ea lamunu),
- broccoli,
- meroho e makhasi a matala.
vithamine C
Vitamin C e tsejoa ka litlamorao tse ntle ho sesole sa 'mele, empa boleng ba eona ba nnete' meleng bo joalo ka antioxidant e sirelletsang lisele liphellong tse kotsi. Bakeng sa mahlo, vithamine C e bapala karolo ea bohlokoa ho fokotsa kotsi ea ho senyeha ha macular le lera la mahlo.
Lijo tse nang le vithamine C:
- Litholoana tsa lilamunu: Lemons, kalaka, litholoana tsa morara,
- monokotsoai: fragole, blueberries, monokotsoai,
- meroho e makhasi a matala.
vithamine e
Vithamine ena e nang le mafura a mangata hase feela antioxidant e matla. Boithuto bo bontša hore vithamine E e thusa ho fokotsa ho senyeha ha macular.
Lijo tse nang le vithamine E:
- almonde,
- litapole tse monate,
- sepinichi,
- mokopu,
- meroho ea beet,
- Pepere e khubelu,
- asparagase,
- avocado,
- peanut butter,
- Mango.
Li-acids tsa bohlokoa
Li-acid tse mafura li bohlokoa ho rona, empa li teng ka bongata bo fokolang haholo lijong tsa sejoale-joale. Omega-3 fatty acids e na le phello e ntle methapong ea mali le manonyellong, e thusang ho thibela ho ruruha - sesosa se ka sehloohong sa mafu ohle. Li-acid tsena tse mafura li thusa ka mahlo a omileng, ho ts'ehetsa tšebetso ea retina, 'me li bohlokoa molemong oa bophelo bo botle ba mahlo.
Lijo tse nang le omega-3 fatty acids:
- peo ea chia,
- peo ea folaxe,
- makotomane,
- salemone le litlhapi tse ling tse mafura a hlaha,
- linaoa tsa soya,
- tofu,
- Limela tsa Brussels,
- kholifolaoa.
zinki
Zinc ke phepo ea bohlokoa ebile e na le mesebetsi e mengata 'meleng, joalo ka ho boloka tšebetso e nepahetseng ea tšoelesa ea qoqotho le ho tšehetsa sesole sa' mele. Bakeng sa bophelo bo botle ba mahlo, zinc hape ke senotlolo sa micronutrient seo, ka mohlala, se thusang ho fokotsa kotsi ea ho senyeha ha macular.
Lijo tse nang le zinki:
- sepinichi,
- mokopu le peo ea zucchini,
- linate tsa cashew,
- cocoa le cocoa phofo,
- li-mushroom,
- mahe,
- oyster le clams,
Lutein le Zeaxanthin
Li-carotenoid tsena li thusa ho fokotseha ha botsitso ba "macular" le ho sireletsa mahlo a rona ho leihlo.
Lijo tse ruileng lutein le zeaxanthin:
- meroho e makhasi a botala bo lefifi,
- linaoa tse tala,
- Limela tsa Brussels,
- poone
- lilamunu le tangerines,
- papaya,
- seleri,
- liperekisi,
- sehoete,
- lehapu.