Muri iki gihe hirya no hino usanga abantu benshi bambaye amadarubindi ndetse ntibikiri igitangaza gusanga umwana w’ imyaka irindwi na we ayambaye , atari umubera umurimbo ahubwo ari uburwayo bw’ amaso. Nyamara kandi izo ndwara z’ amaso nyinsho muri zo hari ibyo dushobora gukora tukazirinda , muri byo hakaba harimo gufata ifunguro ryiza rituma amaso akora meza kandi aba mazima.
Dore amwe mu mafunguro yabigufashamo:
1.Amafi: Amafi muri rusange amafi yo mu bwoko bwa Salmon ni ifunguro ryiza mu kugufasha kugira amaso mazima. Aya mafi ikiyagira ifunguro ryiza ni uko akungahaye ku binure bya Omega_ 3 bikaba ibinure byiza. Ibi binure bizwiho gufasha imboni y’ ijisho gukora neza ndetse bikanarinda amaso kumagara.Si ngombwa kuyarya buri munsi niyo byaba 2 mu cyumweru birahagije kandi ugashaka zimwe zitorowe kuko nizo ziba zujuje ubizoranenge.
2.Karoti: Karoti ni isoko nziza ya Vitamin A na beta_ carotene aribyo biyigira uruboga rwiza ku maso. Bifatanyiriza hawe kurinda uruhu rukwikiriye amaso kandi bikarinda ubwandu bunyiranye bushobora gufata ijisho. Kuzirya neza ni ukuzihekenya zaba zonyine cyangwa se kuri salade ndetse ushobora no gukuramo umutobe wazo ukaba ari wo unywa.
3.Ibikomoka ku mata: amata kimwe n’ ibiyakomokaho nka yawurute nabyo ni ingenzi ku maso mazima. Harimo vitamin A na Zinc. Vitamin A irinda agahu k’ ijisho naho zinc ikageza iyo vitamin A mu ijisho iyikuye mu mwijima. Zinc kandi uretse ibyo inarinda ubuhumyi bwa nijoro no kuzana igihu ku ijisho.Ni byiza gukoresha ibikomoka ku nka zirisha ubwatsi kurenza izigaburirwa andi mafunguro, amata wayanywa nyuma yo kurya cyangwa se ukayakoramo icyayi ukayanywa mu gitondo naho yawurute yo igihe cyose wayinywa cyane cyane hagati y’ amafunguro.
4.Amagi: Niba wifuza kugira amaso meza ntuzakore ikosa ryo kurya uyibagiwe mu ifunguro ryawe, umuhondo wayo ubamo Vitamin A , lutein, zeaxanthin na zinc , iby’ ingezi bikenerwa ngo ugire amaso mazima. Vitamin A irinda uruhu rw’ ijisho kwangirika naho lutein na zeaxanthim bikarinda amaso yawe gusaza imburagihe, Zinc yo irinda imboni y’ ijisho ikanarinda ubuhumyi bwa nijoro. Igihe cyose warya amagi kandi amagi meza ni atogosheje kurenza ayatetswe umureti.
5.Amande: Izi mbuto kimwe n’ utundi tubuto twose ni nziza ku maso. Izi mbuto zikize kuri vitamin E. Iyi vitamin akamaro kayo ku maso , ni ukuyarinda utuvungukira dushobora kuyangiza duturutse mo imbere.ifunguro rikize kuri iyi vitamin ni ingenzi kurinda indwara y’ igihu ku maso no gusaza utakibasha kureba neza, utabonye utibuto twa amande wakoresha ibihwagari cyangwa ubunyobwa kuko byose bikize kuri iyi vitamin. Utu tubuto turibwa igihe cyose ariko byiza cyane ni ku ifunguro rya mu gitondo no hagati y’ andi mafunguro. Gusa kuko harimo Calories nyinshi si byiza kurya byinshi , utwuzuye urushyi ku munsi turahagije.
6.Amacunga: Amacunga kimwe n’ izindi mbuto zo mu bwoko bwa citrus ( indimu, pamplemousse , mandarine) ni isoko nziza ya vitamin C ikaba ari ingenzi ku buzima bw’ amaso.Iyi vitamin usanga mu mbuto hafi ya zose, ifasha mu kongerera ubudahangarwa ingufu bityo bikawuha ingufu zo guhangana na za mikorobi by’ umwihariko izakangiza amaso. Si ibyo gusa kuko iyi vitamin inafasha imitsi y’ amaraso yo mu maso gukora neza bityo bikarinda igihu mu jisho no guhuma bitewe n’ izabukuru. Amacunga ushobora kuyarya mbere y’ ifunguro cyangwa se ukangwa umutobe wayo, ariko wawikoreye kandi nta kindi wongeyemo.
Src: www. Healthline.com
