HARAGIRIMANA Dieudonne
Nyamara kandi izo ndwara z’amaso nyinshi muri zo hari ibyo dushobora gukora tukazirinda, muri byo hakaba harimo gufata ifunguro ryiza rituma amaso akora neza kandi aba mazima.
Zimwe mu ndwara z’amaso wakirinda ukoresheje ifunguro rizima ni:
- Kuzana igihu ku maso
- Kubura amarira mu maso (akumagara)
- Kutareba iyo bwije
Kugirango ibi ubyirinde rero ku ifunguro ryawe hagomba kuba harimo izi ntungamubiri zikurikira:
- Lutein
- Zeaxanthin
- Vitamin A, C, E
- Beta-carotene
- Ibinure bya omega-3
- Zinc
Ibi byose ukaba ubisanga mu byo dufungura muri rusange ariko by’umwihariko, hari amafunguro aba akungahaye kuruta ayandi nkuko tugiye kubirebera hamwe
Ifunguro ryiza mu kugira amaso mazima
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Amafi
Amafi muri rusange amafi yo mu bwoko bwa salmon ni ifunguro ryiza mu kugufasha kugira amaso mazima. Aya mafi ikiyagira ifunguro ryiza ni uko akungahaye ku binure bya omega-3, bikaba ibinure byiza. Ibi binure bizwiho gufasha imboni y’ijisho gukora neza ndetse bikanarinda amaso kumagara.
Si ngobwa kuyarya buri munsi niyo byaba 2 mu cyumweru birahagije kandi ugashaka zimwe zitorowe kuko nizo ziba zujuje ubuziranenge
2. Amagi
Niba wifuza kugira amaso meza ntukibagirwe kurya amagi.
Umuhondo wayo ubamo vitamin A, lutein, zeaxanthin na zinc, iby’ingenzi bikenerwa ngo ugire amaso mazima. Vitamin A irinda uruhu rw’ijisho kwangirika naho lutein na zeaxanthin bikarinda amaso yawe gusaza imburagihe. Zinc yo irinda imboni y’ijisho ikanarinda ubuhumyi bwa nijoro.
Igihe cyose warya amagi kandi amagi meza ni atogosheje kurenza ayatetswe umureti
3. Amande
Izi mbuto kimwe n’utundi tubuto twose ni nziza ku maso. Izi mbuto zikize kuri vitamin E. iyi vitamin akamaro kayo ku maso, ni ukuyarinda utuvungukira dushobora kuyangiza duturutse mo imbere. Ifunguro rikize kuri iyi vitamin ni ingenzi mu kurinda indwara y’igihu ku maso no gusaza utakibasha kureba neza.
Utabonye utubuto twa amande wakoresha ibihwagari cyangwa ubunyobwa kuko byose bikize kuri iyi vitamin.
Utu tubuto turibwa igihe cyose ariko byiza cyane ni ku ifunguro rya mu gitondo no hagati y’andi mafunguro. Gusa kuko harimo Calories nyinshi si byiza kurya byinshi, utwuzuye urushyi ku munsi turahagije
4. Ibikomoka ku mata
Amata kimwe n’ibiyakomokaho nka yawurute nabyo ni ingenzi ku maso mazima. Harimo vitamin A na Zinc.
Vitamin A irinda agahu k’ijisho naho zinc ikageza iyo vitamin A mu jisho iyikuye mu mwijima. Zinc kandi uretse ibyo inarinda ubuhumyi bwa nijoro no kuzana igihu ku jisho.
Ni byiza gukoresha ibikomoka ku nka zirisha ubwatsi kurenza izigaburirwa andi mafunguro.
Amata wayanywa nyuma yo kurya cyangwa se ukayakoramo icyayi ukayanywa mu gitondo naho yawurute yo igihe cyose wayinywa cyane cyane hagati y’amafunguro
5. Karoti
Karoti ni isoko nziza ya vitamin A na beta-carotene aribyo biyigira uruboga rwiza ku maso. Bifatanyiriza hamwe kurinda uruhu rutwikiriye amaso kandi bikarinda ubwandu bunyuranye bushobora gufata ijisho.
Kuzirya neza ni ukuzihekenya zaba zonyine cyangwa se kuri salade ndetse ushobora no gukamuramo umutobe wazo ukaba ari wo unywa
6. Kale (sukuma wiki)
Izi mboga bamwe banita amashu y’ibibabi, usanga abantu benshi badakunda kuzirya n’abaziriye bakazirya ngo kuko zitera kunanuka. Nyamara izi mboga zikungahaye ku myunyungugu inyuranye na za vitamin nyinshi. Harimo kandi lutein na zeaxanthin zikaba zizwiho kurinda ubuhumyi buzanwa n’izabukuru kimwe no kuzana igihu ku maso. Kuko lutein na zeaxanthin umubiri wacu utabyikorera ni ngombwa kubisanga mu byo dufungura.
Izindi mboga zikora nka kale ni poivron na epinari
Mu kuzitegura, nyuma yo kuzironga uzikatamo duto duto, ukadukarangura mu mavuta ya elayo nk’iminota 20. Ushyiramo akunyu, ubundi ukaryoherwa
7. Amacunga
Amacunga kimwe n’izindi mbuto zo mu bwoko bwa citrus (indimu, pamplemousse, mandarine) ni isoko nziza ya vitamin C ikaba ari ingenzi ku buzima bw’amaso
Iyi vitamin usanga mu mbuto hafi ya zose, ifasha mu kongerera ubudahangarwa ingufu bityo bikawuha ingufu zo guhangana na za mikorobi by’umwihariko izakangiza amaso. Si ibyo gusa kuko iyi vitamin inafasha imitsi y’amaraso yo mu maso gukora neza bityo bikarinda igihu ku jisho no guhuma bitewe n’izabukuru
Amacunga ushobora kuyarya mbere y’ifunguro cyangwa se ukanywa umutobe wayo, ariko wawikoreye kandi nta kindi wongeyemo
Icyitonderwa
Nubwo aya ari amafunguro y’ingenzi ku buzima bw’amaso, nyamara hari n’ibindi byinshi ugomba kuzirikana kugirango ugire amaso mazima kandi meza.
Muri byo twavuga:
- Kwisuzumisha amaso byibura buri mwaka
- Niba uri ku zuba ryinshi ukambara indorerwamo zabugenewe
- Kwirinda itabi
- Kwirinda umubyibuho ukabije kuko ni isoko yo kurwara diyabete, iyi ikaba umwanzi w’amaso meza
- Kuringaniza isukari yo mu maraso kuko uko yiyongera, niko ibyago byo kurwara diyabete byiyongera
