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关注眼睛健康

21 Nov 2022
关注眼睛健康

随着年龄的增长,我们的眼睛也逐步自然老化。同时,繁忙的生活造成大多数人用眼过度,眼睛经常处于疲劳状态,加快了眼睛老化的速度。眼睛老化会带来诸如白内障(cataract)、黄斑变性(Age-Related Macular Degeneration)等眼部疾病,给日常生活造成很多困扰。因此我们平时一定要注意保护眼睛,在饮食上多给眼睛补补营养。这里给大家介绍四类眼睛“喜欢”的营养素。

维生素A
如果人体缺乏维生素A,晚上会看不清东西,难以适应从亮到暗的变化。而长时间对着电脑、手机或书本,眼睛一直处于紧张状态,会大量消耗构成视网膜(retina)表面感光物质的维生素A。因此,用眼多的人应注意补充维生素A。动物肝脏、蛋黄、奶酪、全脂奶、高脂肪海鱼都富含维生素A。此外,橙黄色的蔬菜和水果,如胡萝卜、芒果、南瓜,以及各种绿叶蔬菜如菠菜都富含胡萝卜素,均可在体内转化为维生素A。

维生素B
B族维生素对维护视神经健康、缓解眼睛疲劳有一定的帮助。鸡蛋黄、牛奶、动物肝脏、瘦肉、全谷类食物如糙米和燕麦、大豆以及各种豆类如红豆、绿豆,都能为我们提供丰富的B族维生素。

叶黄素(lutein) 和玉米黄素(zeaxanthin)
视网膜里有一处地方含有高浓度的叶黄素和玉米黄素,这个地方就叫做“黄斑”。黄斑如果出现问题会引发视力减退,严重的还能造成失明。研究发现饮食中富含这二种抗氧化物质,有助于预防视网膜黄斑变性。绿叶蔬菜如菠菜、芥蓝以及橙黄色的蔬菜水果,如南瓜、玉米、胡萝卜都是叶黄素和玉米黄素的主要来源。鸡蛋黄中也富含叶黄素和玉米黄素,而且更容易被人体吸收。

欧米茄-3(omega-3)脂肪酸
欧米茄-3脂肪酸有三种形式,其中我们最熟悉的EPA和DHA对视力发育和视网膜的功能尤其重要。有研究显示,如果饮食中缺乏DHA,视网膜会逐渐退化。EPA和DHA主要存在于深海冷水鱼中,比如三文鱼、吞拿鱼(tuna)、鳕鱼(cod fish)和沙丁鱼。欧米茄-3脂肪酸的另一种形式ALA存在于核桃、亚麻籽(flaxseed)等植物性食物中,它在人体中可以转化为DHA,但是效果却因人而异,因此最好不要把这些食物作为DHA的主要来源。

GentleFoods 有很多产品都是以富含以上营养素的食物作为主要材料,看看下面这些例子吧!
维生素A – Pureed Mango Lassi, Pureed CarrotsPureed Pumpkin
维生素B – Pureed Green Bean SoupPureed Red Bean Soup
叶黄素和玉米黄素 – Pureed Creamy Corn SoupPureed Protein-fortified Pumpkin SoupPureed Spinach
欧米茄-3脂肪酸 – Pureed Sardine with Onion

 

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