Nau'ikan abinci masu ƙara lafiyar idanu da ƙarfin ido yayin tsufa

Gabatarwa:

A wani bincike da yayi nazarin ciwon Ido mai Alaƙa da Shekaru (Age related eye disease study, AREDS), wanda aka buga a shekara ta 2001, ya gano cewa wasu sinadarai kamar irin su -  zinc, Copper, vitamin C, vitamin E, da beta carotene —na iya rage haɗarin raguwar lafiyar idanu da kashi ashirin da biyar a cikin ɗari a lokacin da mutum yake tsufa.

 An sabunta wannan binciken a cikin shekarar 2013 don gwada nau'ikan abinci daban-daban. Nau'ikan abinci da aka gwada sun haɗa da abinci mai ɗauke da sinadarin man kitse da ake kira omega-3 fatty acids, sinadarin zeaxanthin, sinadarin lutein, da kuma sinadarin beta carotene;  binciken ya gano cewa wasu nau'o'in na iya yin aiki fiye da sauran.

 Wani bincike ya tabbatar da cewa sinadarin Omega-3 fatty acids (ciki har da DHA), copper, lutein, da zeaxanthin suna da mahimmanci ga lafiyar ido sosai.

 A cikin wannan rubutu, za mu duba nau'ikan abinci guda 10 masu amfani sosai domin haɓaka lafiyar ido.

 Ƙungiyoyi daban-daban na ƙwararrun likitoci masana lafiyar idanu da ke Amurka sun ba da shawarar cin abubuwan gina jiki don haɓaka lafiyar ido, bisa ga dogaro da wannan binciken da AREDS ta fitar a shekarar 2001.

 Wannan bincike na AREDS ya bayyana abinci guda 10 kamar haka:

 1. Kifi

 Yawancin kifaye suna ɗauke da wadataccen sinadarin omega-3 fatty acids. Kifaye masu maiƙo sosai sunfi sauran kifaye wadatuwa da wannan sinadarin, don haka cin su yana ba da babban adadin man kifi mai arzikin omega-3 fatty acids.  

 Wani bincike ya gano cewa man kifi na iya warkar da bushewar ido, gami da bushewar ido wanda ɓata lokaci mai yawa akan kwamfuta ko wayar salula yake haifarwa.

 2. Nuts da legumes

 Nuts da legumes suna da wadataccen omega-3 fatty acids. Haka kuma sun ƙunshi wadataccen bitamin E, wanda zai iya kare ido daga lalacewar da ta shafi yawan shekaru.

Nuts da legumes masu amfani ga lafiyar ido sun hada da:

 Gyada

 Brazil nuts

 Kashew

 3. Tsaba

 Kamar nuts da legumes, tsabar hatsi, maiwa da kuma dawa na dauke da wadataccen omega-3 fatty acid kuma suna da wadataccen tushen bitamin E.

 4. 'Ya'yan itatuwa masu citrus

 'Ya'yan itacen Citrus suna ɗauke da wadataccen bitamin C. Kamar dai bitamin E, bitamin C shima antioxidant ne wanda ƙungiyar masana lafiyar idanu ta Amurka ta ba da shawarar amfani dashi don yaƙar lalacewar idanu mai alaƙa da yawan shekaru.

 'Ya'yan citrus masu wadataccen bitamin C sun haɗa da:

 lemun tsami

 lemun zaƙi

 'ya'yan inabi

 5. Ganye

 Ganyen yana da wadataccen sinadaran lutein da zeaxanthin kuma yana da kyau wajen samar da tushen bitamin C mai gyara ido. Sanannun ganyayyaki sun haɗa da:

 alayyafo

 Latas

 6. Karas

 Karas yana da wadataccen bitamin A da beta carotene.  Beta carotene shi ne yake ba karas launin orange.

 Tushen Amintaccen Vitamin A yana taka muhimmiyar rawa a hangen nesa.  Yana taimakawa wani sinadari na protein da ake kira rhodopsin, wanda ke taimaka wa ƙwanƙolin ido (retina) don ɗaukar haske.

 Bincike kan rawar beta carotene a cikin hangen nesa yana da shubuha, kodayake jiki yana buƙatar wannan sinadari don samar da sinadarin bitamin A.

 7. Dankali

 Kamar karas, dankali yana ɗauke da wadataccen sinadarin beta carotene.  Haka kuma, yana ɗauke d antioxidant bitamin E.

 8. Naman shanu

 Naman shanu yana ɗauke da wadataccen sinadarin zinc, wanda ake alaƙanta shi da samar da lafiyar idanu na dogon lokaci.  Zinc yana taimakawa a wajen jinkirta hasarar gani da ke da alaƙa da shekaru da lalatacewar macular (macular degeneration).

 Idon da kansa yana ɗauke da nau'i mai yawa na sinadarin zinc, musamman a cikin retina, da kuma jijiyoyin da ke kewaye da retina.

 Nama kamar ƙirjin kaji da naman alade suma suna ɗauke da sinadarin zinc sosai, amma basu kai ga naman shanu ba.

 9. Ƙwai

 Ƙwai yana da kyakkyawan sinadaran lutein da zeaxanthin, wanda zai iya rage haɗarin asarar gani da ke da alaka da shekaru.  Ƙwai kuma yana ɗauke da sinadaran bitamin C da E, da zinc waɗanda duk munyi bayanin gudummawar da suke yi a waje gani.

 10. Ruwa

 Ba abin mamaki bane cewa ruwa mai matuƙar mahimmanci ga rayuwa shima yana da mahimmanci ga lafiyar ido.

 Shan ruwa mai yawa na iya hana bushewar idanu, wanda hakan zai iya rage matsalar rashin gani da kuma wasu cututtuka da ke faruwa sanadiyyar bushewar idanu.

Kammalawa

A cikin wannan rubutu mun ga cewa cin wasu nau'o'in abinci yana ƙara lafiyar idanu da kuma jinkirta taɓarbarewar ganj a yayin da mutum yake tsufa. Amma duk da haka cin abinci kaɗai baya wadatarwa dole sai mutum ya ɗauke matakai da zai kula da lafiyar idanuwan sa yayin da yake ƙara yawan shekaru. Mun yi bayanin wasu hanyoyi a cikin wannan rubutu "Yadda ake kula da lafiyar ido domin kaucewa matsalar rashin gani".

Idan mai kuna da tambaya sai kuyi a cikin akwatin sharhi dake ƙasa, Insha Allah zamu karba ba tare da jinkiri ba. Haka kuma zaku iya shiga group dinmu na WhatsApp domin kasancewa damu damu a koda yaushe da kuma samun ingantattun bayanan mu a cikin sauki. Ku danna wannan domin shiga: Lafiyata Group 3. 

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