Na Lihoete li Loketse Mahlo a Hao?

Litaba

• Lihoete le bophelo bo botle ba mahlo
• E na le li-antioxidants tse ngata tse thusang bophelo bo botle ba mahlo
• Melemo e meng ea bophelo ea lihoete
• Litsela tse ling tsa ho matlafatsa bophelo ba mahlo a hau
• Ntlha ea bohlokoa

Lihoete li ratoa ho pota lefatše.

Hangata ho thoe li boloka mahlo a hau a phetse hantle le ho ntlafatsa pono ea bosiu.

Leha ho le joalo, o kanna oa ipotsa ka tšimoloho ea mohopolo ona le hore na o tšehelitsoe ke mahlale.

Sengoliloeng sena se u joetsa hore na lihoete li ruisa mahlo a hau mahlo le ho u fa malebela a mang ho boloka pono ea hau e phetse hantle.

Lihoete le bophelo bo botle ba mahlo

Ke khale ho lumeloa hore ho ja lihoete ho matlafatsa bophelo ba mahlo le ho ntlafatsa pono ea hau, haholo bosiu.

Le ha hona le nnete ka sena, kamano lipakeng tsa lihoete le pono e simolohile tšomong.

Nakong ea Ntoa ea II ea Lefatše, bakhanni ba lifofane ba Borithane ba Royal Royal ba ile ba qala ho sebelisa radar ho hlasela le ho thunya lifofane tsa sera. Ka boiteko ba ho boloka theknoloji ena e ncha e le lekunutu, ho nepahala ha pono ea bafofisi ba lifofane - haholo bosiu - ho ne ho amahanngoa le ho ja lihoete.

Sena se lebisitse letšolong la leshano le lelelele le khothalletsang lihoete hore li bone hantle. Khokahano e khabisitsoeng pakeng tsa ho ja lihoete le pono e ntlafalitsoeng ea bosiu e ntse e le teng le kajeno.

Leha ho le joalo, leha e se lijo tsa mahlo tsa boselamose tseo li ileng tsa rekisoa ho tsona nakong ea Ntoa ea II ea Lefatše, lihoete li na le metsoako e meng e loketseng mahlo a hau.

E na le li-antioxidants tse ngata tse thusang bophelo bo botle ba mahlo

Lihoete ke mohloli o ruileng oa beta carotene le lutein, e leng li-antioxidants tse ka thusang ho thibela tšenyo ea mahlo e bakoang ke li-radicals tsa mahala.

Li-radicals tsa mahala ke metsoako e ka lebisang tšenyo ea lisele, botsofali le mafu a sa foleng, ho kenyeletsoa le mafu a mahlo, ha palo ea tsona e phahame haholo ().

Beta carotene e fa limela tse ngata tse khubelu, tsa lamunu le tse tšehla mebala ea tsona. Lihoete tsa lamunu li phahame haholo ho beta carotene, eo 'mele oa hau o e fetolang e le vithamine A. Ho haella ha vithamine A ho ka lebisa bofofu bosiu, boo hangata bo ka fetoloang ka ho tlatselletsa (,).

Ho hlokahala vithamine A ho theha rhodopsin, e leng 'mala o bofubelu-pherese,' mala o sa boneng habonolo liseleng tsa mahlo tse u thusang ho bona bosiu ().

'Mele oa hau o monya le ho sebelisa beta carotene hantle ha o ja lihoete tse phehiloeng ho fapana le tse tala. Ho feta moo, vithamine A le tse tlileng pele ho eona li qhibiliha mafura, ka hona ho ja lihoete tse nang le mohloli oa mafura ho ntlafatsa ho monya (,,).

Lihoete tse mosehla li na le lutein ka ho fetisisa, e ka thusang ho thibela ho senyeha ha macular e amanang le lilemo (AMD), boemo boo pono ea hau e fifalang butle kapa e lahlehang butle-butle.

Lijo tse nang le lutein li kanna tsa itšireletsa haholo ho AMD (,,,).

Lihoete ke mehloli e metle ea lutein le beta carotene, e leng li-antioxidants tse thusang bophelo bo botle ba mahlo le ho itšireletsa khahlanong le mafu a mahlo a holofatsang a amanang le lilemo. 'Mele oa hau o fetola beta carotene hore e be vithamine A, phepo e u thusang ho bona lefifing.

Melemo e meng ea bophelo ea lihoete

Lihoete li tšehetsa mahlo a phetseng hantle, empa ho na le mabaka a mang a mangata a ho li ja. Boholo ba lipatlisiso bo shebile litaba tsa bona tsa carotenoids, ho kenyeletsoa lutein, lycopene le beta carotene.

Melemo e meng ea bophelo ea lihoete e kenyelletsa:

• Ts'ehetsa bophelo bo botle ba lijo. Lihoete li na le fiber e ngata, e thusang ho thibela ho patoa. Karoti e le 'ngoe e na le ligrama tse ka bang 2 tsa faeba, kapa 8% ea boleng ba letsatsi le letsatsi (DV). Ho ja lihoete ho ka ntlafatsa libaktheria tsa hau (,,).
• E ka fokotsa kotsi ea mofets'e. Lijo tse nang le fiber tse ngata joalo ka lihoete li ka thusa ho itšireletsa khahlanong le mofetše oa colon ka ho khothaletsa ts'ebetso ea ts'oaetso. Hape, li-antioxidants tse ling ka lihoete li bontšitsoe hore li na le litlamorao tsa anticancer (,,,).
• Tsitsisa tsoekere maling. Lihoete li na le index e tlaase ea glycemic (GI), ho bolelang hore ha li bake spike e kholo tsoekere ea mali ha u li ja. Lisebelisoa tsa bona tsa fiber li boetse li thusa ho tsitsisa maemo a tsoekere ea mali (,).
• E ntle bakeng sa pelo ea hau. Lihoete tse khubelu le tsa lamunu li na le lycopene e ngata, e sirelletsang pelo antioxidant. Lihoete li ka fokotsa maemo a kotsi a lefu la pelo, joalo ka khatello e phahameng ea mali le li-cholesterol (,,,).
• Sireletsa letlalo la hao. Le ha e sa sebetse joaloka setlolo se sireletsang letlalo letsatsing, beta carotene le li-antioxidants tsa lycopene li ka thusa ho sireletsa letlalo la hao ho senyeheng ha letsatsi ().
• E kanna ea ts'ehetsa boima ba 'mele. Lihoete li na le lik'hilojule tse fokolang ebile li na le fiber e ngata. Ho li ja ho eketsa maikutlo a botlalo, ho ka thibelang ho ja haholo le ho thusa ho theola boima ba 'mele ().

Ntle le menehelo ea bona ho bophelo bo botle ba mahlo, ho na le mabaka a mangata a ho ja lihoete. Li ka una molemo tsamaisong ea hau ea tšilo ea lijo, hammoho le pelo, letlalo le bophelo bo botle ka kakaretso.

Litsela tse ling tsa ho matlafatsa bophelo ba mahlo a hau

Ho ja lihoete hase eona feela tsela ea ho boloka mahlo a hau a phetse hantle 'me pono ea hau e le bohale. Mekhoa e meng ea ho ntlafatsa bophelo ba hau ba mahlo e kenyelletsa:

• Sebelisa tšireletso ea letsatsi. Khetha likhalase tsa mahlo tse sireletsang mahlo a hau ho tsoa ho 99-100% ea mahlaseli a UVA le UVB. Tšenyo ea letsatsi e ka lebisa ho lera la mahlo, ho senyeha ha macular, le pterygium (kholo ea lisele ho feta makhooa a mahlo a hau) ().
• Fokotsa nako ea skrine le khanya e putsoa. Nako e telele ea thelevishene, ea mohala kapa ea khomphutha e ka baka khatello ea mahlo. Bosiu, tima li-skrini kapa u bulele sefahleho sa khanya ea bosiu fonong ea hau, kaha lebone le leputsoa le ka baka tšenyo ea leihlo ().
• Ho ikoetlisa. Ho ikoetlisa kamehla ho molemo mahlong a hao le thekeng. Ho hloka boikoetliso ho eketsa menyetla ea hau ea lefu la tsoekere la mofuta oa 2 le ts'oaetso ea lefu la tsoekere, boemo bo ka fokotsang pono ea hau ().
• Se ke oa tsuba. Mosi oa koae o hokahantsoe le tahlehelo ea pono, lera la mahlo le ho senyeha ha macular. Ho tsuba ho ka eketsa menyetla ea ho ba le leihlo le omileng (,,,).
• Loanela ho ja lijo tse leka-lekaneng. Mafura a EPA le DHA omega-3 (mohlala, tlhapi e mafura, folaxe), vithamine C (mohlala, litholoana tsa lilamunu, broccoli), vithamine E (mohlala, linotši tsa linate), le zinki (mohlala, nama, li-oyster le peo ea mokopu) ke hape e ntle bakeng sa mahlo a hau (,,,).
• Ja meroho e metala e lefifi. Kale, spinach le meroho ea collard li phahame haholo li-carotenoids lutein le zeaxanthin, tse tšehetsang bophelo ba mahlo ().
• Fumana litlhahlobo tsa mahlo khafetsa. Mokhoa o motle oa ho tseba hore na mahlo a hao a sebetsa joang ke hore li hlahlojoe khafetsa ke setsebi sa tlhokomelo ea mahlo. Ho bona ngaka ea mahlo kapa ophthalmologist ke tloaelo e ntle ea thibelo ea bophelo e ka kenang.

Ho ja lijo tse matlafatsang, ho ikoetlisa, ho lekanyetsa nako ea skrine, ho se tsube, ho roala likhalase tsa mahlo le ho etsa hore pono ea hau e hlahlojoe khafetsa ke ngaka ea mahlo ke litloaelo tsa bohlokoa bakeng sa bophelo bo botle ba mahlo.

Ntlha ea bohlokoa

Khopolo ea hore lihoete li khothalletsa mahlo a phetseng hantle le pono e ntle li tsoa tšōmong - empa seo ha se bolele hore ha se 'nete.

Li phahame haholo-holo li-antioxidants lutein le beta carotene, tse bontšitsoeng ho sireletsa mahlo a hau.

Lihoete li ka boela tsa u thusa ho cheka lijo, pelo, letlalo le bophelo bo botle.

Haeba o batla ho boloka mahlo a hau a phetse hantle, o lokela ho theha mekhoa e meng e phetseng hantle, e sirelletsang pono joalo ka ho ikoetlisa, ho roala likhalase tsa letsatsi, ho fokotsa nako ea skrine, ho ja lijo tse leka-lekaneng le ho se tsube.