How to eat good for eyes
With lutein, anthocyanin and other nutritional supplements to look at the eyesight, recently very popular, really need it? How to eat good eyesight? Taking into account the opinions of ophthalmologists and nutrition experts, they generally believe that people who eat a variety of fruits and vegetables every day can basically obtain enough eye-protecting nutrients from natural foods without having to eat extra supplements.
However, after all, most modern people are “Laowai†(always outside food) with unbalanced diets, and it is not easy to meet the criteria of adequate nutrition and balance. In addition, special groups like the elderly may not be able to eat or absorb food because they are in poor condition. There are certain nutrient deficiencies, so proper and appropriate supplements can play a reinforcing role.
What to eat? How much is the dose? How to choose?
Most experts recommend a single day of integrated vitamins, without worrying about excessive nutrient intake, and without spending too much money. It is simple and feasible.
If you want to eat eye-protection supplements such as lutein and anthocyanins, you can choose to have a multivitamin that includes these ingredients (see nutrition labeling confirmation for each product) or supplement it. When buying a single product supplement, it is recommended to compare the content of ingredients, it is recommended to choose a product with a relatively low dose, for example, a lutein containing 6 mg or less is sufficient.
Huang Shichen, a professor of health and nutrition at Taipei Medical University, points out that while lutein is a water-soluble nutrient, eating more of the body can be metabolized and excreted by the body. However, it is not necessary to eat more without benefit and spend money.
Huang Shiyi also reminded that other fat-soluble nutrients, such as vitamins A and E, are not recommended to eat single supplements. Like the popular fish-oil-enriched cod liver oil in the past, people would accidentally eat too much and accumulate in the body, resulting in toxicity. . Still try to get it from natural food, it is safer.
How to eat good eyesight?
Studies have found that intake of antioxidants and minerals in the diet can slow eye degeneration diseases, especially macular degeneration in the end, effectively reducing the risk of rickets.
The key reason is that antioxidants and minerals can protect the body's active oxygen molecules, free radicals damage the eye cells through oxidation. The medical community believes that the oxidation may be related to the formation of cataracts, macular lesions and other aging eye diseases.
Antioxidants that help maintain eye health include vitamins A, C, E, carotenoids (including beta-carotene, lutein, zeaxanthin), and anthocyanins. Other nutrients, such as vitamin B, are responsible for maintaining the optic nerve and cornea.
The best eye-protective food is of course a variety of fresh fruits and vegetables, whether it is dark green leafy vegetables, or red, orange, yellow, purple and other beautiful fruits and vegetables, can provide the above-mentioned various antioxidants. Therefore, at least 3 kinds of vegetables and 2 kinds of fruits a day, even abroad, it is recommended to eat 10 kinds of fruits and vegetables one day.
A well-balanced selection of meals a day, as long as careful selection of food, even afternoon tea, snacks can also help look at the eyes.
8:00 am
Toast eggs for breakfast, with a cup of low-fat milk. The egg yolk can provide vitamin A, prevent dry eyes and maintain the health of the retina. Milk is a good source of vitamin B group, and people lacking group B are prone to neuritis and neuropathy.
12:00 noon
To eat at the cafeteria, discard the white rice and change to a bowl of brown rice, which can provide a more abundant vitamin B group than white rice. Point two different colors of vegetables, a dark green leafy vegetables such as spinach, kale, kale, etc. They are the most lutein foods. Lutein is present in the retinal macular area of ​​our eyes and is believed to assist in antioxidation and prevent the development of macular degeneration. Also choose an orange vegetable, such as carrots, squash, sweet peppers, etc., and take beta carotene.
Let's have a fruit after the meal! The end of the production season, try a fresh, juicy strawberry. It has a large number of antioxidants, vitamin C, which is a nutrient that is indispensable to the health care of the eyes. Vitamin C is also helpful for refreshing and reducing fatigue. It does not drowse in the afternoon when working.
Other fruits rich in vitamin C, as well as guava, tomatoes, citrus, kiwi and so on.
4:00 PM
The mouth is awkward, and eating snacks can also keep your eyes open. Grab two small synthetic nuts, which are a good source of vitamin E and help you to remove oxidizing free radicals that damage the cells of the eye. But don't be greedy. After all, nuts are still high-calorie, high-fat foods. You can't get fat when you eat too much.
7:00 pm
Dinner uses light fish and seafood as a main course to avoid eating too much oil, difficult to digest, affecting the gastrointestinal and sleep quality. The fish and seafood are rich in mineral zinc, foreign studies show that the lack of zinc may cause macular degeneration, and zinc is also involved in the body's antioxidant, scavenging free radicals.
After dinner, choose red, orange and yellow fruits, such as papaya, cantaloupe, tomato and mango, which can provide rich vitamin A.
It is also important to drink enough water every day to keep your body functioning properly. If you are tired of drinking boiled water, change to tea, especially green tea that contains a large amount of catechins, and make your eyes more resistant to oxidation.
Corn is a good source of vitamin C, which can help boost the immune system and help fight cancer. Compounds found in corn have been shown to reduce the risk of cardiovascular disease. According to research, fresh corn contains 4-5 times more body fat than rice and flour, and contains unsaturated fat, of which 50% are fatty acids, which inhibit the digestion and absorption of cholesterol. It is an excellent medicine for long-term use to reduce blood cholesterol and soften blood vessels, making it an ideal vegetable oil for patients with hypertension, coronary heart disease, obesity and the elderly.
Corn is also a cereal and low-fat food. Researchers have found that a low-fat diet has no significant effect on the risk of several diseases. In past follow-ups, a low-fat diet was found to provide significant and sustainable health benefits.
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