Scientific three meals a day makes good eyesight

Abstract: there are at least 3 kinds of vegetables and 2 kinds of fruits a day. In foreign countries, it is even recommended to eat 10 kinds of vegetables and fruits a day. In fact, as long as nutrition is distributed evenly and food is carefully selected every day, even afternoon tea and snacks can help “brighten your eyes”., Medical circles believe that oxidation may be related to the formation of cataract, macular degeneration and other eye diseases. Antioxidants that help maintain eye health, including vitamins A, C, e, carotenoids (including β— Carotene, lutein, zeaxanthin) and anthocyanin. Other nutrients, such as B vitamins, are responsible for “maintaining” the health of the optic nerve and cornea. Of course, the best eye protection food is all kinds of fresh fruits and vegetables, whether dark green leafy vegetables, or red, orange, yellow, purple and other beautiful fruits and vegetables, which can provide the above antioxidants., Three meals a day achieve good eyesight “width =” 400 “height =” 300 “SRC =” / / img jianke. com/article/201505/1996824534-20150502210121576. Jpg “/ >, therefore, at least 3 kinds of vegetables and 2 kinds of fruits a day. In foreign countries, it is even recommended to eat 10 kinds of vegetables and fruits a day. In fact, as long as nutrition is distributed evenly and food is carefully selected every day, even afternoon tea and snacks can help “brighten your eyes”. Breakfast: eat toast with eggs and a glass of low-fat milk for breakfast. Egg yolk can provide vitamin A, prevent dry eye and maintain the health of retina. Milk is a good source of B vitamins. People who lack B vitamins are prone to neuritis, neuropathy and other problems., Lunch and afternoon tea: give up white rice and order a bowl of brown rice – it can provide more B vitamins than white rice. Order two vegetables of different colors. A dark green leafy vegetable, such as spinach, cabbage, mustard, etc. they are the food with the most lutein. Lutein exists in the macula of the retina of our eyes, which can assist in antioxidation and prevent maculopathy. In addition, choose an orange vegetable, such as carrot, pumpkin, sweet pepper, etc β— Carotene. Have a fruit after dinner! Try fresh, sweet and juicy strawberries in season. It has a large amount of antioxidant vitamin C, which is an indispensable nutrient for eye health. Vitamin C is also helpful to refresh and relieve fatigue. It doesn’t doze off during work meetings in the afternoon. Other fruits rich in vitamin C include guava, tomato, citrus, kiwi fruit, etc. My mouth is a little greedy in the afternoon. Eating snacks can also maintain my eyes., Grab two small handfuls of synthetic nuts (almonds, hazelnuts, etc.), which are a good source of vitamin E and help you sweep away free radicals that hurt your eyes. But don’t be greedy. After all, nuts are still high in calories and fat. Eating too much can’t keep you from getting fat. Dinner: the main course of dinner is light fish and seafood. Avoid eating too oily and difficult to digest, which will affect the quality of intestines, stomach and sleep.,

medical circles believe that oxidation may be related to the formation of cataract, macular degeneration and other eye diseases. Antioxidants that help maintain eye health, including vitamins A, C, e, carotenoids (including β— Carotene, lutein, zeaxanthin) and anthocyanin. Other nutrients, such as B vitamins, are responsible for “maintaining” the health of the optic nerve and cornea. Of course, the best eye care food is all kinds of fresh fruits and vegetables. Whether dark green leafy vegetables, or beautiful fruits and vegetables in red, orange, yellow, purple and other colors, they can provide the above antioxidants.

three meals a day achieve good eyesight “width =” 400 “height =” 300 “SRC =” / / img jianke. com/article/201505/1996824534-20150502210121576. Jpg “/ >

therefore, there are at least 3 kinds of vegetables and 2 kinds of fruits a day. In foreign countries, it is even recommended to eat 10 kinds of vegetables and fruits a day. In fact, as long as nutrition is distributed evenly and food is carefully selected every day, even afternoon tea and snacks can help “brighten your eyes”. Breakfast: eat toast with eggs and a glass of low-fat milk for breakfast. Egg yolk can provide vitamin A, prevent dry eye and maintain the health of retina. Milk is a good source of B vitamins. People who lack B vitamins are prone to neuritis, neuropathy and other problems.

lunch and afternoon tea: abandon white rice and order a bowl of brown rice – it can provide more B vitamins than white rice. Order two vegetables of different colors. A dark green leafy vegetable, such as spinach, cabbage, mustard, etc. they are the food with the most lutein. Lutein exists in the macula of the retina of our eyes, which can assist in antioxidation and prevent maculopathy. In addition, choose an orange vegetable, such as carrot, pumpkin, sweet pepper, etc β— Carotene. Have a fruit after dinner! Try fresh, sweet and juicy strawberries in season. It has a large amount of antioxidant vitamin C, which is an indispensable nutrient for eye health. Vitamin C is also helpful to refresh and relieve fatigue. It doesn’t doze off during work meetings in the afternoon. Other fruits rich in vitamin C include guava, tomato, citrus, kiwi fruit, etc. In the afternoon, my mouth is a little greedy. Eating snacks can also maintain my eyes.

grab two small handfuls of comprehensive nuts (almonds, hazelnuts, etc.), which are a good source of vitamin E and help you sweep away free radicals that hurt your eyes. But don’t be greedy. After all, nuts are still high in calories and fat. Eating too much can’t keep you from getting fat. Dinner: the main course of dinner is light fish and seafood to avoid eating too oily and difficult to digest, which will affect the quality of intestines, stomach and sleep.