Abubuwa Guda 9 masu mahimmanci ga lafiyar Ido

Wadatacce

• 1. Vitamin A
• 2. Vitamin E
• 3. Vitamin C
• 4. Bitamin B6, B9 da B12
• 5. Riboflavin
• 6. Niacin
• 7. Lutein da Zeaxanthin
• 8. Omega-3 Acid mai Yawa
• 9. Thiamine
• Layin .asa

Idanunku hadaddun gabobi ne waɗanda ke buƙatar bitamin da abubuwa daban-daban don yin aiki daidai.

Yanayi na yau da kullun, kamar cututtukan cututtukan cututtukan sukari, cututtukan macular da suka shafi shekaru, glaucoma da cataracts, na iya shafar idanunku.

Kodayake abubuwa daban-daban suna haifar da waɗannan yanayi, abinci mai gina jiki da alama yana da tasiri a kan dukkan su - aƙalla a wani ɓangare.

Anan akwai muhimman bitamin da abubuwan gina jiki guda 9 wadanda suke taimakawa kiyaye lafiyar ido.

1. Vitamin A

Vitamin A yana taka muhimmiyar rawa a cikin hangen nesa ta hanyar kula da ruɓaɓɓen ƙwarya, wanda shine rufe idanunku na waje.

Wannan bitamin shima wani bangare ne na rhodopsin, furotin a idanun ku wanda zai baku damar gani a cikin yanayin ƙarancin haske (1).

Karancin Vitamin A ba kasafai yake faruwa ba a kasashen da suka ci gaba ba, amma idan ba a magance su ba zai iya haifar da mummunan yanayi da ake kira xerophthalmia.

Xerophthalmia cuta ce mai ci gaba a ido wacce ke farawa da makantar dare. Idan karancin bitamin A yaci gaba, bututun hawaye da idanunku zasu iya bushewa. Daga qarshe, qashin bayanku yayi laushi, wanda zai haifar da makantar da ba za'a iya sakewa ba (1, 2).

Vitamin A na iya taimakawa kariya daga sauran matsalolin ido. Wasu nazarin suna ba da shawarar cewa abincin da ke cike da bitamin A na iya haɗuwa da raguwar haɗarin kamuwa da cututtukan ido da lalacewar macular (AMD) (,,,).

Don lafiyar ido gabaɗaya, ana bada shawarar abinci mai wadataccen bitamin-A kan kari. Dankali mai zaki kyakkyawan tushe ne, kamar yadda kayan lambu ne masu ganye, kabewa da barkono mai kararrawa (1).

Takaitawa Tsananin rashi bitamin A na iya haifar da xerophthalmia, mummunan yanayin da zai iya haifar da makanta. A wasu karatuttukan, yawan cin bitamin A yana da alaƙa da rage haɗarin ciwon ido da lalacewar cutar macular.

2. Vitamin E

Yawancin yanayin ido an yi imanin cewa suna da alaƙa da gajiya mai narkewa, wanda shine rashin daidaituwa tsakanin antioxidants da ƙwayoyin cuta a jikinku (,).

Vitamin E is antioxidant ne mai ƙarfi wanda ke taimakawa kare ƙwayoyin ku - gami da ƙwayoyin idanun ku - daga lalacewa ta hanyar ƙwayoyin cuta masu kyauta, waɗanda ke da lahani, kwayoyin m.

Studyaya daga cikin binciken shekaru bakwai a cikin mutane 3,640 tare da AMD ya nuna cewa shan 400 IU na bitamin E da wasu abubuwan gina jiki da yawa a cikin ƙarin kayan yau da kullun da ake kira AREDS ya rage haɗarin ci gaba zuwa matakai na ci gaba da 25% ().

Bugu da ƙari, wasu nazarin suna ba da shawarar cewa abincin da ke cike da bitamin E na iya taimakawa hana ƙwayar ido da ke da alaƙa da shekaru. Koyaya, ana buƙatar ƙarin bincike yayin da wasu nazarin ke nuna babu alaƙa tsakanin bitamin E da wannan yanayin ().

Koyaya, ana ba da shawarar abinci wanda ya haɗa da isasshen bitamin E don kula da lafiyar ido. Wasu zaɓuɓɓukan bitamin-E-wadatattu sun haɗa da goro, tsaba da mai dafa abinci. Salmon, avocado da ganye koren kayan marmari suma tushe ne masu kyau.

Takaitawa Vitamin E, antioxidant, na iya taimakawa kare idanunku daga lalata cutarwa mai cutarwa. Ana amfani dashi a cikin kayan aikin yau da kullun da ake kira AREDS a matsayin magani mai mahimmanci ga AMD, kuma yawancin abinci a cikin abincinku na iya haɗuwa da rage haɗarin cutar ido.

3. Vitamin C

Kamar bitamin E, bitamin C yana da antioxidant mai ƙarfi wanda zai iya kare idanunku daga ɓarna masu ɓarna (11).

Ana amfani da Vitamin C da wasu abubuwan gina jiki da yawa a cikin ƙarin AREDS, wanda zai iya amfanar waɗanda ke tare da AMD. Lokacin da aka ɗauka kowace rana, binciken daya ya nuna cewa AREDS na iya rage haɗarin wannan yanayin da ke ci gaba da 25% ().

Bugu da ƙari, ana buƙatar bitamin C don yin collagen, furotin wanda ke ba da tsari ga idanunku, musamman a cikin jijiyar wuya da ƙwanƙwasawa ().

Yawancin nazarin kulawa da hankali sun ba da shawarar cewa bitamin C na iya taimakawa rage haɗarin kamuwa da cutar ido, yanayin da ke sa idanunku su zama gizagizai da nakasa gani ().

Misali, wani bincike na lura ya nuna kasada 75% na raguwar kamuwa da cutar ido yayin da yawan bitamin C yake sama da 490 MG, idan aka kwatanta da MG 125 ko ƙasa da haka ().

Wani binciken ya gano cewa abubuwanda ake samu na bitamin C na yau da kullun na iya rage barazanar kamuwa da cutar ido da kashi 45% ().

Citrus da fruitsa tropan wurare masu zafi, barkono mai ƙararrawa, broccoli da kale sun ƙunshi babban adadin bitamin C, yana basu manyan zaɓuɓɓuka don haɓaka abincin ku na yau da kullun.

Takaitawa Vitamin C yana samar da collagen, sunadaran dake samar da tsari ga idanunku. Karatun lura ya nuna cewa wannan bitamin na iya karewa daga kamuwa da ido da kuma taimakawa hana ci gaban AMD.

4. Bitamin B6, B9 da B12

Masu binciken sun kuma yi nazarin bitamin na B da yawa don tasirin su kan lafiyar ido, musamman bitamin B6, B9 da B12.

Wannan haɗin bitamin na iya rage matakan homocysteine, furotin a jikinku wanda zai iya haɗuwa da kumburi da haɗarin haɓaka AMD ().

Nazarin asibiti a cikin mata ya nuna 34% rage haɗarin haɓaka AMD yayin ɗaukar mcg 1,000 na bitamin B12 tare da bitamin B6 da B9 ().

Koyaya, ana buƙatar ƙarin bincike don tabbatar da fa'idodin waɗannan abubuwan ƙarin. Bugu da kari, ba a sani ba idan kara yawan abincin da ke dauke da sinadarin bitamin-B zai sami irin wannan tasirin.

Takaitawa Haɗin bitamin B6, B9 da B12 na iya taimakawa rage haɗarin kamuwa da AMD ta rage matakan homocysteine.

5. Riboflavin

Wani bitamin na B wanda aka karanta dangane da lafiyar ido shine riboflavin (bitamin B2). A matsayin antioxidant, riboflavin yana da damar rage ƙarfin damuwa a cikin jikinka, gami da idanun ka (18).

Musamman, masana kimiyya suna nazarin yiwuwar riboflavin don hana ƙwayar ido, saboda ƙarancin riboflavin na tsawon lokaci na iya haifar da wannan yanayin. Abin sha'awa, mutane da yawa tare da cututtukan ido suma basu da wannan maganin antioxidant (19,).

Studyaya daga cikin binciken ya gano 31-51% rage haɗarin ciwon ido yayin da abincin mahalarta ya haɗa da 1.6-2.2 mg na riboflavin kowace rana, idan aka kwatanta da .08 MG kowace rana ().

Hukumomin kiwon lafiya sun bada shawarar a sha ruwa na riboflavin na 1.1-1.3 a kowace rana. Yawancin lokaci yana da sauƙi don cimma wannan adadin, saboda yawancin abinci suna cikin riboflavin. Wasu misalan sun hada da hatsi, madara, yogurt, naman shanu da hatsi masu ƙarfi (19).

Takaitawa A matsayin antioxidant, riboflavin na iya kare kariya daga lalata cutarwa a idanun ku. Abincin da ke cikin riboflavin an alakanta shi da rage barazanar kamuwa da cutar ido.

6. Niacin

Babban aikin niacin (bitamin B3) a jikin ku shine taimakawa wajen sauya abinci zuwa kuzari. Hakanan yana iya aiki azaman antioxidant (22).

Kwanan nan, bincike ya nuna cewa niacin na iya taka rawa wajen rigakafin cutar glaucoma, yanayin da jijiyar idanunku ta lalace (23).

Misali, wani binciken da aka gudanar kan cin abinci mai gina jiki na manya na Koriya da kuma barazanar su ga glaucoma sun sami alaƙa tsakanin ƙananan cin abincin niacin da wannan yanayin ().

Bugu da kari, wani binciken dabba da aka gudanar ya nuna cewa yawan sinadarin niacin yana da tasiri wajen hana kamuwa da cutar glaucoma ().

Gabaɗaya, ana buƙatar ƙarin bincike kan yuwuwar haɗi tsakanin niacin da glaucoma.

Ya kamata a yi amfani da kari a hankali. Idan aka sha da yawa na gram 1.5-5 a kowace rana, niacin na iya haifar da illa ga idanuwa, gami da hangen nesa, lalacewar macular da kumburin gwaiwa (,).

Koyaya, babu wata hujja da cewa cin abincin da ke cikin niacin yana da wata illa. Wasu kayan abinci sun hada da naman shanu, kaji, kifi, namomin kaza, gyada da kuma wake.

Takaitawa Nazarin ya nuna cewa niacin na iya hana ci gaban cutar glaucoma, amma ya kamata ayi amfani da kari a hankali.

7. Lutein da Zeaxanthin

Lutein da zeaxanthin wani ɓangare ne na dangin carotenoid, rukuni na mahaɗan masu amfani waɗanda tsire-tsire ke haɗuwa.

Duk waɗannan carotenoids ana iya samun su a cikin macula da kwayar ido na idanunku, inda suke taimakawa matattara haske mai launin shuɗi, don haka kare idanunku daga lalacewa ().

Yawancin karatu suna ba da shawarar cewa waɗannan mahaɗar tsire-tsire na iya hana ƙwayar ido da hana ko rage ci gaban AMD (,).

Nazarin da bazuwar, nazarin sarrafawa ya sami fa'idodin lutein ga mutanen da ke fama da ciwon ido. Fiye da shekaru biyu, waɗanda ke shan ƙarin abubuwan da ke ƙunshe da 15 na lutein sau uku a mako suna samun ci gaba a cikin gani ().

Abubuwan da aka ba da shawarar yau da kullun da ingantattun allurai ba a kafa su don waɗannan mahaɗan ba. Koyaya, har zuwa 20 MG na lutein a kowace rana don watanni 6 an yi amfani da su a cikin karatu ba tare da wata illa ba (32).

Koyaya, kari bazai zama dole ba. Kadan kamar 6 mg na lutein da zeaxanthin na iya samar da fa'idodi, kuma abinci mai wadataccen 'ya'yan itace da kayan marmari yana ba da wannan adadin. Dafaffen alayyafo, kale da koren koren sun fi girma a cikin waɗannan carotenoids (32).

Takaitawa Lutein da zeaxanthin sune mahaɗan tsire-tsire masu amfani waɗanda zasu iya taimakawa hana AMD da cataracts. Babu ingantaccen abincin yau da kullun da aka kafa, amma cin abinci mai ina fruitsan itace da kayan marmari na iya samar da wadataccen waɗannan abubuwan gina jiki.

8. Omega-3 Acid mai Yawa

Omega-3 fatty acids nau'ikan kitse ne na polyunsaturated. Meman ƙwayoyin tantanin jikinku na tantanin ido yana ɗauke da ɗimbin yawa na DHA, wani nau'in omega-3 ().

Bayan taimakawa samar da kwayar idanun ku, kitse na omega-3 suna da kayan kare kumburi wadanda zasu iya taka rawa wajen rigakafin cutar ciwon suga (DR).

Binciken nazarin 31 ya nuna cewa abincin da ke cikin kifin mai - irin su abincin gargajiya na Bahar Rum - na iya kariya daga DR. Kodayake waɗannan abubuwan binciken suna buƙatar haɓaka tare da ƙarin bincike, suna nuna cewa acid mai ƙila zai iya zama alhakin ().

Omega-3 mai na iya amfani da mutane tare da cututtukan ido ta hanyar taimaka musu samar da ƙarin hawaye. Tare da wannan yanayin, rashin hawaye yana haifar da bushewa, rashin jin daɗi da hangen nesa na lokaci-lokaci (,, 36).

Don kara yawan kitse na omega-3 a cikin abincinku, ku haɗa da maɗaukakiyar tushe irin su kifi, flaxseed, chia tsaba, waken soya da goro. Hakanan za'a iya samun Omega-3s a cikin man girki kamar su canola da man zaitun.

Takaitawa Omega-3 fatty acid suna da abubuwan kare kumburi kuma suna iya taimakawa hana rigakafin ciwon sukari (DR) lokacin da aka sa su cikin abincinku. Wadannan ƙwayoyin na iya taimaka wa waɗanda ke da cutar rashin ido.

9. Thiamine

Thiamine, ko bitamin B1, suna taka rawa cikin aikin kwayar halitta mai dacewa da juya abinci zuwa makamashi (37).

Yana da yuwuwar yin tasiri a rage haɗarin ciwon ido (,).

Nazarin dubawa a cikin mutane 2,900 a Ostiraliya ya nuna cewa cin abinci mai ɗimbin yawa a cikin ƙyamar abinci yana rage haɗarin kamuwa da cutar ido da kashi 40%. Wannan binciken ya kuma nuna cewa furotin, bitamin A, niacin da riboflavin na iya kariya daga kamuwa da cutar ido ().

Abin da ya fi haka, an ba da shawarar thiamine a matsayin magani mai mahimmanci ga matakan farko na DR.

Wani bincike na asibiti ya nuna cewa 100 mg na thiamine da aka sha sau uku a kowace rana sun rage adadin albumin a cikin fitsari - wanda yake nuni da DR a cikin ciwon sukari na 2 ().

Tushen abinci na thiamine sun hada da hatsi, nama da kifi. Bugu da kari, ana kara amfani da thiamine a cikin abinci kamar hatsi na karin kumallo, burodi da taliya (37).

Takaitawa Abincin da ke cike da tarin ƙwayoyin cuta na thiamine an alakanta shi da rage haɗarin kamuwa da ciwon ido. An kuma samar da kari a matsayin hanyar magance DR.

Layin .asa

Bincike ya nuna cewa wasu bitamin da abubuwan gina jiki na iya taimakawa wajen hana ko rage ci gaban yanayi da dama daban-daban.

Suparin kari na iya zama da amfani idan ka yi zargin ba ka rasa ɗayan waɗannan bitamin ɗin a cikin abincinka.

Koyaya, cin daidaitaccen abinci mai cike da 'ya'yan itace, kayan marmari, hatsi cikakke, furotin da ƙoshin lafiya zai ba ku duk abubuwan gina jiki idanunku - da sauran jikinku - buƙata don ƙoshin lafiya.