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@ Hu Wan Li (National Nutritionist &; Popular science volunteers)

Hello! If the eyes are too tired and lack of maintenance, premature aging will become inevitable. Once the eyes strike, the impact on the quality of life is unimaginable.

Suggested solutions: ① make up the consumed and missing nutrients; (2) Allow them to have a rest.

Nutrition and food sources that the eyes like—

① Vitamin A-liver, egg yolk and whole milk;

(2) Carotene-dark green vegetables such as broccoli, spinach, oil wheat and Chinese cabbage, orange fruits and vegetables such as carrots, pumpkins, red sweet potatoes and mangoes;

③ Family B-egg yolk, milk yogurt and cheese, animal liver, kidney, lean meat, soybean, red bean, mung bean, oat, whole wheat food, etc.

4 calcium-milk, yogurt, cheese, bean products, etc. ;

⑤ Zinc-shellfish, lean meat, black sesame, watermelon seeds, walnuts, etc.

⑥Vc and VE-not directly related to vision, but can alleviate the aging of eyeball function: VC-fresh dates, oranges, kiwis, strawberries, fresh vegetables, etc. VE- nuts, beans, coarse grains, wheat (corn) germ oil, soybean oil, sunflower seed oil, etc.

⑦ Anthocyanins can protect eyes-purple and red fruits and vegetables such as purple cabbage, mulberry, blueberry and cherry;

Lutein-those fruits and vegetables rich in egg yolk and carotene.

Rest-

Go to bed early at night, try not to stay up until after 22:30, and sleep with the lights off; Overlooking; Do eye exercises regularly and carefully several times a day, including before going to bed; Rub your hands and cover your eyes repeatedly from time to time.

Doing head and neck exercises or massaging neck fatigue can indirectly alleviate eye discomfort; Arrange time every day to relax wholeheartedly, insist on exercise and promote the body to absorb nutrients. Ball games are very useful for protecting eyesight. You can try.

Looking forward to the next * * * study together, I wish you a smooth pass in the postgraduate entrance examination! Come on!

02

@ Chen Meilin (national second-class public dietitian &; Director of Shaanxi Provincial Health Association)

Reading for a long time is really harmful to your eyes! I can introduce a few tips for your reference.

① Don't read for too long at a time, watch for about 40 minutes and rest for 10 minute, which can increase the number of blinks and solve the problem of dry eyes.

② Keep the surrounding air not too dry.

③ Eat more citrus fruits, vegetables and fish. Drink plenty of water in your daily diet. Can effectively reduce dry eyes.

(4) Ensure adequate sleep, arrange our schedule reasonably, and try not to stay up late at night.

⑤ When the computer time is too long and your eyes feel dry, you can stare at distant buildings for a while, about half an hour, to relieve eye fatigue. To ensure a good sitting posture, you must look up at the display screen, so as to relax your muscles and minimize the area of your eyes exposed to the air.

⑥ You can do eye exercises to relax your eyes.

Massage eye protection ① Eye ironing method: When you get up at dawn, rub your hands together first. When your hands are hot, hold your eyes with one palm. After repeating for three times, gently press the eyeball with food and middle finger, or press around the eyeball.

(2) Eye movement method: feet should be shoulder width apart, stand with your chest out and your head pointed back. Open your eyes wide and try to move your eyes (don't move your head). First, turn from right to left 10 times, and turn from left to right 10 times. Then stop, relax your muscles and repeat the above exercise three times. This method is best done in the garden in the morning, which can refresh your mind and improve your eyesight.

(3) Bow-down method: The body is in a crouching posture, with hands always held on two feet and five toes respectively, pulling upward with a little force, and bowing down as much as possible when exerting force, which helps the five internal organs to rise to the head, thus playing the role of nourishing eyes and ears.

Food for clearing liver and improving eyesight

The specific foods that can clear liver and improve eyesight mainly include duck, cuttlefish, lotus root, water chestnut, banana, pear and wolfberry.

Vitamin A can protect the tissue and structure of eyes, maintain the normal efficacy of rhodopsin, and prevent and treat night blindness and dry eye.

Vitamin B 1 can protect optic nerve, maintain normal vision, prevent optic nerve degeneration and prevent eye diseases such as cataract. Lycium barbarum has obvious curative effect of clearing liver and improving eyesight, so it can be drunk with hot water.

03

@ Zhang Chengjun (Doctor &; Popular science workers)

The first thing to note is that unless it is caused by other eye diseases, simple visual fatigue itself will not cause visual damage, so don't worry too much.

The primary cause of visual fatigue is naturally looking at things for a long time, which is more obvious when looking at electronic screens for a long time, because their light sources are flashing at high frequency.

This kind of visual fatigue includes tension and spasm of extraocular muscles, and more importantly, long-term fixation interferes with the blinking movement and destroys the self-protection mechanism of the eyes. We know that the surface of the eye is evenly covered with a layer of tears (aqueous solution) secreted by lacrimal gland, and the integrity of the tear film formed by mixing with the oil secreted by meibomian gland (delaying the evaporation of tears).

When we stare at the target for a long time and blink, the tear film will rupture and the cornea on the surface of the eye will be directly exposed to the air. Because the cornea is highly sensitive, it will feel uncomfortable and dry, and then we will blink to relieve it. Looking at things for a long time can even stimulate congestion and inflammation.

That's why we can't stare at each other for long.

The only way to solve this kind of visual fatigue is to rest and stop the interference of long-term viewing on blinking, especially when watching electronic display screen for a long time. After rest, this kind of visual fatigue will soon be relieved or disappeared.

For specific rest methods, try the 20-20-20 rule: every 20 minutes, move your eyes from the reading object to an object 20 feet (6 meters) away (green is best) for at least 20 seconds.

Artificial tears can also be used to help maintain enough tears and tear film integrity, especially for patients with dry eye.

Ametropia can also cause and aggravate visual fatigue. If this is possible, you need to consult a doctor and change a pair of glasses with more appropriate diopter.

Ambient illumination is also an important factor, whether it is excessive or insufficient illumination or high flashing glare, it will cause or aggravate visual fatigue. The solution is to choose appropriate lighting.

Avoid strong external light sources at all times, such as eyes projected from the window at noon, or high-brightness lights outside the reading field of vision. When reading paper printed matter, put the lighting behind you. If you are reading or writing at your desk, you should use a front reading lamp with a hood, and the light will be directly projected onto the reading material.

Ambient air and temperature are also an influencing factor. For example, low air humidity will aggravate the evaporation of tears and aggravate visual fatigue; High temperature and humidity will aggravate eye discomfort. The solution is to study in a comfortable environment-although this is often an extravagant hope.

If the visual fatigue is still not relieved or even aggravated after taking the above measures, you need to see an ophthalmologist for help.

04

@ Zhang Yuping (food safety scientist &; Doctor of Agriculture)

Relieve eye fatigue, protect eyesight, and rest is the most important thing. Of course, for the postgraduate party that uses more salt, time is tight and tasks are heavy. Rest may feel extravagant. I also went through the postgraduate entrance examination, which is understandable. Let me briefly talk about what we can do to link eye fatigue.

① Use your eyes reasonably and pay attention to rest. You can close your eyes and blink once in a while. It won't take long if you get into the habit.

② Learn eye massage, acupuncture points around the eyes, close your eyes and do dry face washing.

③ You can apply hot compress to your eyes before going to bed at night.

(4) If the study place is upstairs, you can overlook it.

⑤ Pay attention to the light when studying, neither too strong nor too weak.

⑥ Pay attention to food supplement, balanced diet, thick and thin collocation, meat and vegetable collocation, eat more fruits and vegetables, seafood and animal liver, eat less sweets and sweets, and pay attention to the supplementation of vitamins and minerals, especially the intake of vitamin A, carotene and unsaturated fatty acids.

Postgraduate entrance examination is like a marathon. Don't keep yourself in a state of tension, otherwise you may not be able to persist, so rest is very necessary. Pay attention to methods and efficiency when studying, sum up in time, and rest when it is time to rest. Rest without eyes, such as using less electronic equipment and taking part in outdoor sports.

Also, you can try to close your eyes, recite the knowledge points and practice your English listening when you are on the phone. It sounds a little strange. You need to do more to rest your eyes. I wish you some thoughts and gains!

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