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Kaunite silmade heaks
Lapsepõlvest saati üritasid vanemad ja vanavanemad selgeks teha, et porgand on kasulik nägemisele ning aitab hästi näha ka pimedas. Ja sel on tõepõhi all. Kuid silmade tervise säilimiseks üksi porgandeist ei piisa. Säilitamaks teravat nägemist, vajab organism tervet kompleksi vitamiine ja mineraale. Näiteks kasulikud rasvhapped saadakse organismi ainult koos toiduga.
Silmade terviseks on vajalikud oomega-3 rasvhapped, mida saab rohkesti kaladest (lõhe, skumbria, heeringas, tuunikala, makrell).
Nägemisele mõjuvad hästi pähklid, nt mandlid, kreeka- ja pekaanipähklid. Eriti kasulikud on aga pistaatsiapähklid. Lisaks rohkele vase, magneesiumi, fosfori, kaaliumi ning kasulike rasvade sisaldusele, leidub pistaatsiapähklites ka luteiini ja seaksantiini. Mõlemad aeglustavad vananemisega seotud protsesse ning aitavad ära hoida kaed ja silma võrkkesta taandarengut.
Et aeglustada nägemise halvenemise protsessi, tuleb sagedasti tarbida toitu, mis oleks rikas vitamiinide (A, E, C ja B-rühma vitamiinid) ja mineraalide (tsink, kroom, seleen, vask) poolest. Menüüs peaksid olema ka taimsed õlid, kapsas, spinat, merikapsas, tsitruselised, roheline tee, porgand, tomatid, paprika, munad. Tsinki, kroomi, seleeni ja vaske leidub peaaegu kõigis köögiviljades ja teraviljades.
Silmade tervisele on head ka mustikad, murakad, sidrunväändik ja kibuvitsamarjad. Nende hooajal sööge neid eelkõige värskelt, talveks aga külmutage või keetke suhkruga hoidiseid. Mustikad on rikkad C, PP ja B-rühma vitamiinide poolest. Samuti parkainete, pektiinide, orgaaniliste hapete ja antioksüdantide poolest. Sidrunväändik teravdab nägemist ja aitab kaasa näha paremini eelkõige pimedas. Kuivatatud ja värskeid marju ja nende lehti lisage teele, magusaks tegemiseks kasutage mett. Kombineerides erinevaid toiduaineid saab silmi edukalt "toita" kõikide vajalike mineraalide ja vitamiinidega.
Lisaks mitmekülgsele toitumisele ei maksa unustada ka üldist silmade eest hoolitsemist. Töötades arvutiga, tuleks iga kahe tunni tagant teha 15 minutililsi pause. Silmi lõõgastavaid harjutusi tehke 5-7 minutit, kasuks tuleb ka ruumi tuulutamine. Sage pilgutamine aitab silmi ühtlaselt niiske hoida ning väldib silmade liigset kuivust.
Arvutiga töötades jälgige, et ekraan oleks silmadest 50-70 cm kaugusel. Ärge töötage hämarates ega pimedates ruumides. Töökoht peaks olema hästi valgustatud. Valgusallika puhul jälgige, et see ei pimestaks silmi.
Silmade väsimuse vältimiseks hoiduge toas kontrastidest: eredalt valguselt pimedasse ja vastupidi üleminek väsitab silmi ja on pikas perspektiivis silmadele kahjulik. Pidev sundasend pingestab kaela ja seljalihaseid, halveneb vereringe, tekivad peavalud ja kahjustub nägemine.
Originaalallikas: Мой прекрасный сад
Allikas: www.maakodu.delfi.ee
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