1 - Lihoete
Lijo tse nepahetseng li fana ka limatlafatsi tse hlokahalang ho boloka mahlo a hao a phetse hantle. Ka mohlala, ho tsebahala hore vithamine A ke ea bohlokoa bakeng sa pono, mme ho haelloa ho ka baka boloetse bo bitsoang bosiu bosiu.
Liphuputso tse tsoang ho "Thuto ea Mafu a Mahlo a Amanang le Lefa" -e leng teko e kholo ea lits'ebeletso tsa bongaka e tšehetsoeng ke National Eye Institute, e boetse e bontša vithamine C, vithamine E, beta-carotene le lutein li ka thusa ho fokotsa kotsi ea ho senyeha ha macular, e leng sesosa se ka sehloohong sa bofofu ho batho ba hōlileng.
Liphuputso tse ling li bontša hore omega-3 fatty acids e ka thusa ho sireletsa mahlo ho tloha boemong ba ho qetela boemong ba retin le ho nolofalletsa ho se utloisisehe ha mahlo a omileng.
Ha e le hantle, ke habohlokoa ho bontša hore bafuputsi ba ile ba sebelisa limatlafatsi tse ngata lithutong tsena-tse tšoanang le seo u ka se fumanang ka ho khetheha tse entsoeng ka lijo tse ling tsa phepo. Empa, ke fumane lijo tse phahameng ho e 'ngoe kapa tse ling tsa limatlafatsi tse sireletsang mahlo.
Nka lihoete, mohlala. Lihoete li fana ka vithamine A, le pele ho eona, beta-carotene. Vithamine A ke ea bohlokoa bakeng sa pono kaha ho hlokahala hore ho thehoe rhodopsin, e leng protheine e amohelang leseli retina. Vithamine A e boetse e hlokahala bakeng sa tshebetso e tloaelehileng ea cornea le membrane tse pota-potileng mahlo.
Lihoete li boetse li na le potassium le fiber ha li ntse li le tlase lik'halori 'me li batla li se na mafura. Sebeletsa rantipole e khomarela ka khalori e tlaase ea veggie, holimo ka salate le lihoete tse khethiloeng, kapa ho sebeletsa lihoete tse phehiloeng e le sejana se phetseng hantle.
2 - li-orang
Li-oranges li ntle bakeng sa pono ea hau kaha li na le mohloli o motle haholo oa vithamine C, e neng e sebelisoa Thutong ea Mafu a Mahlo a Amanang le Lihlopha. Vithamine C e boetse e na le antioxidant, mme 'mele oa hao o hloka hore o etse lihlahisoa tse sebetsang le methapo ea mali e phetseng hantle, ho kenyeletsa le tse fumanoang mahlong a hau.
Li-oranges li tla etsa ho fetang feela ho boloka mahlo a hao a phela hantle hobane a boetse a na le potassium, fiber, calcium le folate. Orange e etsa bohobe bo monate haholo, kapa u ka thabela khalase e telele ea lero la lamunu nako efe kapa efe ea letsatsi.
3 - fragole
Fragole le eona e na le vithamine ea C, kahoo e ka thusa ho sireletsa mahlo a hau ho mafu a amanang le lilemo le ho boloka lihlahisoa tse sebetsang le methapo ea mali mahlo a hao a phetse hantle.
Lihlahla tsa fragole li boetse li na le litholoana tse ngata (vithamine ea B), fiber le limela tse ngata tsa phytochemicals. Ja li-strawberry tse ncha kapa tse nang le likhase tsa tranelate le linate tse khethiloeng. Kapa u li sebeletse ka li-yogurt tsa Greece kapa li-oatmeal tsa khauta bakeng sa lijo tsa hoseng tse phetseng hantle. U ka ba ua batla ho leka fragola vinaigrette kapa salate ea frago ea fragola .
4 - Litapole tse monate
Litapole tse monate li na le vithamine A e ngata, beta-carotene, potasiamo le fiber, joaloka lihoete, ka hona li boetse li ntle bakeng sa bophelo ba mahlo a hao. Tatso e monate e etsa hore litapole li thusoe nakong ea lijo, ka hona ho bonolo ho fumana phepo e nepahetseng ka lijo tsa hau, esita le haeba u sa ja lijo.
Sebeletsa litapole tse halikiloeng ka oli ea mohloaare, kapa ho kopana ha monate o monate kapa holimo ka linaoa tse apehileng, eiee, sipinake e phehiloeng kapa linate. Etsa phomolo ho tloha ho sefate sa Fora se tloaelehileng 'me u etse li-fried tse monate ho e-na le hoo, ka molasses e nyenyane ka holimo. Kapa leka casserole e monate oa litapole . Yum!
5 - li-Oyster
Li-Oyster li ntle bakeng sa pono ea hau kaha li phahame haholo, tse neng li sebelisoa "Thuto ea Mafu a Mahlo a Amanang le Lefa." Haeba u sa rate li-oyster , u ntse u ka fumana zinki ho tloha linate, nama ea nama ea nama, kapa likolobe, le hoja li-oyster li na le zinki tse ngata ho feta lijo leha e le life tse ling.
U tla fumana li-oyster tse entsoeng ka makotikotlong mabaleng a rekisoang haholo, 'me li-oyster tse tala li fumaneha lefapheng le hloekileng la lijo tsa leoatle. Ja li-oyster tse tala, tse tsubang kapa tse phehiloeng e le li-appetizer, kapa li etse sejo sa oyster.
6 - Sipinake
Sipinake se amahanngoa le bophelo ba mahlo kahobane se na le lutein , e amanang le vithamine A. Patlisiso e bontša hore batho ba jang meroho e tala e nang le litholoana tsa lutein ba ka 'na ba fokotseha habonolo.
Sipinachi e boetse eu fa tšepe , vithamine K , le folate, 'me e na le lik'hilojule tse tlase haholo. Ja makhasi a spinach e tala botlaaseng ba salate kapa karolo ea sandwich. Sipinake e phehiloeng e etsa sejana se monate le se nang le phepo-phepo kapa sesebelisoa se phetseng hantle mefuteng e mengata ea lijo tse kang:
7 - Walnuts
Li-walnuts li ntle bakeng sa mahlo a hau hobane li na le vithamine ea E , e neng e sebelisoa "Thuto ea Mafu a Mahlo a Amanang le Lihlopha," le bongata bo bongata ba alpha-linolenic acid, e leng sehlahisoa sa semela sa omega-3 fatty acid.
Li-walnuts li boetse li ruile ka zinki le liminerale tse ling, hammoho le livithamini tse ngata tsa B tse rarahaneng. Ja linate tse tala ka tholoana ea litholoana tse monate joaloka bohobe bo nang le phepo e ntle kapa li-walnuts tse khethiloeng 'me u li kenye salate kapa meroho e tala e phehiloeng.
8 - Salone
Salmone e ntle bakeng sa mahlo a bophelo bo botle le pono e tloaelehileng kaha e na le mafura a mafura a omega-3-a fetang a mofuta ofe kapa ofe oa litlhapi kapa tsa tlhapi. Liphuputso li fana ka maikutlo a hore batho ba nang le litlolo tse ngata tsa mafura ba ka 'na ba se ke ba ba le mahlo a omileng.
Sebeletsa bakeng sa salon bakeng sa lijo tsa motšehare kapa sebelisa salmon chunks ka salate le patties ea saalm. Salmone e ka boela ea sebelisoa e tala (e kang sushi kapa sashimi), kapa e tsuba le batho ba qhekellang.
Leka:
Lisebelisoa:
Mokhatlo oa Amerika oa Maiketsetso. "Matsoho a Bohlokoa a Hloka Omega-3 DHA le EPA.
Mekhatlo ea National Institute of Health National Eye Institute. "Matšoao a Mahlo a Amanang le Lefu Thuto-Sephetho." http://www.nei.nih.gov/amd/.
Mekhatlo ea Sechaba ea Bophelo, Ofisi ea Lijo tsa Lijo. "Lethathamo la Tlhahiso ea Lijo:" Vithamine A le Carotenoids. " http://ods.od.nih.gov/factsheets/vitamina/.
Tan JS, Wang JJ, Moroallo oa V, Rochtchina E, Smith W, Mitchell P. "Likokoana-hloko tsa meriana le nako ea nako e telele ea bothata bo bakoang ke lilemo-lemo: Blue Mountains Eye Study." Ophthalmology. 2008 Feb; 115 (2): 334-41. http://www.aaojournal.org/article/S0161-6420(07)00474-5/abstract.