CAAFIMAADKA

Faytamiinada Nadiifin Kara Indhahaaga Kana Hortagi Kara Arag La’aanta

Faytamiinnada dheeraadka ah waa qayb muhiim ah oo ka mid ah ilaalinta caafimaadka indhahaaga iyo caawinta ka hortagga lumista aragga. Fiitamiinadu kaliya uma faa’iideeyaan caafimaadkaaga guud laakiin sidoo kale waxay door muhiim ah ka ciyaaraan caafimaadka indhaha. Halkan, aan ku eegno qaar ka mid ah fitamiinnada waxtarka leh ee nadiifinta indhahaaga iyo ka hortagga indho la’aanta.

Sida laga soo xigtay healthline, Fitamiinka ugu caansan ee u fiican caafimaadka indhaha waa fitamiin A. Vitamin A wuxuu door ka ciyaara ilaalinta cornea, lakabka ilaalinta isha. Waxa kale oo ay ka caawisaa in ay ka hortagto cudurka dhanka da’da la xidhiidha ee macular degeneration, kaas oo ah mid ka mid ah sababaha ugu horreeya ee keena lumista aragga ee dadka waaweyn. Faytamiin A wuxuu kaloo kaa caawin karaa inuu hoos u dhigo khatarta indho la’aanta habeenkii, xaalad ay adag tahay in lagu arko iftiin hooseeya. Waxaa laga heli karaa khudaarta cagaaran ee caleenta leh, karootada, beerka, saliidda kalluunka iyo qeybta jaallaha ah ee Ukunta.

Faytamiinka kale ee muhiimka u ah caafimaadka indhaha ayaa ah Vitamin C. Faytamiin C wuxuu gacan ka geystaa la dagaalanka caabuqa isha, taasoo keeni karta glaucoma, oo ah xanuun daran oo indhaha ku dhaca oo sababi kara indho la’aan. Waxa kale oo uu indhaha ka difaacaa waxyaabaha keeni kara cillad da’da la xiriirta. Faytamiin C waxa laga heli karaa liinta, canabka iyo kiwi, iyo sidoo kale yaanyada iyo broccoli.

Faytamiin E waa fitamiin kale oo muhiim u ah caafimaadka indhaha. Wuxuu gacan ka geystaa yareeynta macular degeneration oo ah cudur ku dhaca indhaha islamarkaana yareeya aragga sababtoo ah maadada antioxidant ee ku jirta. Faytamiin E wuxuu caawiyaa ilaalinta caafimaadka isha wanaagsan, waxaana laga heli karaa bean sprouts, tufaaxa, bataati macaanka iyo yicibta.

Ugu dambeyntii, zinc wuxuu muhiim u yahay caafimaadka indhaha. Waxay ka caawisaa inay indhaha ka ilaaliso iftiinka iyo inay nuugaan Vitamin A, kaas oo lagama maarmaan u ah caafimaadka indhaha. Zinc waxaa laga heli karaa hilibka, lawska, iyo badarka oo dhan.

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