Karas yana da kyau ga Idonka?

Wadatacce

• Karas da lafiyar ido
• Mai yawa a cikin antioxidants wanda ke amfani da lafiyar ido
• Sauran amfanin karas
• Sauran hanyoyin inganta lafiyar ido
• Layin kasa

Shahararrun mutane a duniya, karas suna da daɗaɗɗu da tushen kayan lambu mai gina jiki.

Suna yawanci da'awar kiyaye lafiyar idanunku da inganta hangen nesa na dare.

Koyaya, zaku iya yin mamakin asalin wannan ra'ayin kuma shin kimiyya tana tallafawa.

Wannan labarin yana gaya muku ko karas suna amfanar idanunku kuma suna ba da wasu matakai don kiyaye lafiyar gani.

Karas da lafiyar ido

An daɗe da gaskata cewa cin karas na inganta lafiyar ido da inganta gani, musamman da daddare.

Kodayake akwai gaskiya ga wannan, haɗin tsakanin karas da gani ya samo asali ne daga almara.

A lokacin Yaƙin Duniya na II, matukan jirgin sama na Sojan Sama na Burtaniya da farko sun fara amfani da radar don taɗi da harbo jiragen abokan gaba. A kokarin kiyaye wannan sabuwar fasahar a sirrince, ingancin gani na matukan jirgin - musamman ma da daddare - ana danganta shi da cin karas.

Wannan ya haifar da yaƙin neman zaɓe na farfaganda wanda ya inganta karas don ingantaccen gani. Wannan alaƙar da aka ƙawata tsakanin cin karas da ingantaccen hangen nesa a dare yana nan.

Koyaya, kodayake basu zama abincin ido na sihiri da aka tallata su a lokacin Yaƙin Duniya na II ba, karas yana ƙunshe da wasu mahaɗan da suke da kyau a idanun ku.

Mai yawa a cikin antioxidants wanda ke amfani da lafiyar ido

Karas shine tushen tushen beta carotene da lutein, waɗanda sune antioxidants waɗanda zasu iya taimakawa wajen hana lahanin ido sakamakon cututtukan masu kyauta.

Abubuwan da ke da 'yanci kyauta sune mahadi wanda zai iya haifar da lalacewar salula, tsufa, da cututtuka na yau da kullun, gami da cututtukan ido, lokacin da yawansu ya yi yawa ().

Beta carotene yana ba da yawa ja, lemu, da shuɗi shuke-shuke launukan su. Karas na lemu yana da yawa a cikin beta carotene, wanda jikinka ya canza zuwa na bitamin A. Rashin ƙarfi a cikin bitamin A na iya haifar da makantar dare, wanda galibi ana iya juya shi ta ƙarin (,).

Ana buƙatar Vitamin A don ƙirƙirar rhodopsin, wanda shine launin ja-shunayya, mai saukin haske a cikin ƙwayoyin idanunku wanda ke taimaka muku gani da dare ().

Jikin ku yana sha kuma yana amfani da beta carotene da kyau sosai lokacin da kuka ci dafafaffen karas maimakon ɗanye. Bugu da ƙari, bitamin A da magabata na da narkewar mai, don haka cin karas tare da tushen mai yana inganta sha (,,).

Karas na rawaya yana ɗauke da mafi yawan lutein, wanda zai iya taimakawa wajen hana lalacewar cutar tsufa (AMD), yanayin da hangen naku ke dusashewa ko ɓacewa a hankali.

Abincin da ke cikin lutein na iya zama kariya musamman ga AMD (,,,).

Karas shine asalin tushen lutein da beta carotene, wadanda sune antioxidants masu amfani da lafiyar ido da kuma kariya daga cututtukan ido masu lahani ga shekaru. Jikin ka ya canza beta carotene zuwa bitamin A, na gina jiki wanda zai taimaka maka ka gani a cikin duhu.

Sauran amfanin karas

Karas yana tallafawa lafiyayyun idanu, amma akwai wasu dalilai da yawa don cin su. Yawancin bincike suna mai da hankali ne akan abubuwan da ke cikin carotenoids, gami da lutein, lycopene, da beta carotene.

Sauran amfanin karas sun hada da:

• Tallafa lafiyar narkewar abinci. Karas na dauke da sinadarin fiber, wanda ke taimakawa hana kaurin ciki. Karas ɗaya ya ƙunshi fiber na gram 2, ko kuma 8% na darajar yau da kullun (DV). Hakanan cin karas na iya inganta ƙwayoyin hanji ɗinka (,,).
• Zai iya rage haɗarin cutar kansa Abinci mai wadataccen fiber kamar karas na iya taimakawa kariya daga ciwon kansa ta hanyar inganta yanayin narkewar abinci. Ari da, wasu antioxidants a cikin karas an nuna suna da tasirin cutar kansa (,,,).
• Tsayar da sukarin jini. Karas suna da ƙananan glycemic index (GI), ma’ana cewa ba sa haifar da wani babban karu a cikin sukarin jini lokacin da kuka ci su. Hakanan abun cikin su na fiber yana taimakawa daidaita matakan sukarin jini (,).
• Yayi kyau ga zuciyar ka. Karas ja da lemu suna dauke da sinadarin lycopene, mai kare zuciya mai kare zuciya. Karas kuma na iya rage abubuwan haɗarin cututtukan zuciya, kamar hawan jini da matakan cholesterol (,,,).
• Kare fatarka. Kodayake basuda tasiri kamar zafin rana, beta carotene da lycopene antioxidants na iya taimakawa kare fata daga lahanin rana ().
• Zai iya tallafawa asarar nauyi. Karas yana da ƙarancin adadin kuzari kuma yana da yawan zare. Cin su yana ƙaruwa da ƙoshi, wanda zai iya hana cin abinci da yawa da kuma taimakawa rage nauyi ().

Baya ga gudummawar su ga lafiyar ido, akwai dalilai da yawa na cin karas. Zasu iya amfani da tsarin narkewar ku, da zuciya, fata, da ƙoshin lafiya.

Sauran hanyoyin inganta lafiyar ido

Cin karas ba ita ce kadai hanyar da za ta sa idanunka su kasance cikin lafiya da hangen nesa ba. Sauran dabarun inganta lafiyar ido sun hada da:

• Yi amfani da kariyar rana. Zabi tabarau masu kare idanunka daga 99-100% na hasken UVA da UVB. Lalacewar rana na iya haifar da cututtukan ido, lalacewar macular, da ciwon jiji (haɓakar nama akan fararen idanun ku) ().
• Iyakance lokacin allo da shuɗi mai haske. Tsawancin talabijin, waya, ko kuma lokacin kwamfutar na iya haifar da matsalar ido. Da dare, kashe allo ko kunna matatar hasken dare a wayarka, saboda hasken shuɗi na iya haifar da lalacewar ido ().
• Motsa jiki. Yin aiki na yau da kullun yana da kyau ga idanunku da layinku. Rashin motsa jiki yana kara kasadar kamuwa da cutar sikari ta 2 da kuma ciwon suga, yanayin da zai iya cutar da ganin ka ().
• Kar a sha taba. Hayakin taba sigari na da nasaba da rashin gani, cututtukan ido, da lalacewar macular. Shan sigari na iya kara yawan barazanar bushewar ido (,,,).
• Yi ƙoƙari don daidaitaccen abinci. EPA da mai DHA omega-3 (misali, kifi mai kitse, flax), bitamin C (misali, 'ya'yan itacen citrus, broccoli), bitamin E (misali, goro mai goro), da tutiya (misali, nama, kawa, da' ya'yan kabewa) kuma yana da kyau a idanunku (,,,).
• Ku ci kayan lambu masu duhu masu duhu. Kale, alayyafo, da koren koren suna cikin carotenoids lutein da zeaxanthin, waɗanda ke tallafawa lafiyar ido ().
• Yi gwajin ido akai-akai. Hanya mafi kyau don sanin yadda idanunku suke yi shine a duba su koyaushe daga ƙwararren masu kula da ido. Ganin likitan ido ko likitan ido kyakkyawan halayya ce ta kariya don shiga.

Cin abinci mai gina jiki, motsa jiki, iyakance lokutan allo, ba shan taba ba, sanya tabarau, da kuma duba lafiyar ka a kodayaushe daga likitan ido sune mahimman halaye don lafiyar ido mafi kyau.

Layin kasa

Tunanin cewa karas na inganta lafiyayyun idanu da hangen nesa mai kyau ya samo asali ne daga almara - amma wannan ba yana nufin ba gaskiya bane.

Sun fi girma musamman a cikin antioxidants lutein da beta carotene, waɗanda aka nuna don kare idanunku.

Karas na iya amfani da narkewar abinci, zuciya, fata, da lafiyar ku baki ɗaya.

Idan kanaso ka kiyaye lafiyar idanunka, ya kamata kuma ka kafa wasu lafiyayyun, halaye masu kare hangen nesa kamar motsa jiki, sanya tabarau, iyakance lokacin allo, cin abinci mai kyau, kuma ba shan sigari ba.