早餐:吃全麦面包夹鸡蛋,搭配一杯低脂牛奶。蛋黄可以提供维生素A,预防干眼症及维护视网膜的键康。牛奶是B族维生素的良好来源,缺乏B族维生素容易出现神经炎、神经病变等问题。午餐:吃一碗糙米饭,它能提供比白饭更丰富的B族维生素。选两种不同颜色的蔬菜,一种深色叶菜,如菠菜、甘蓝、芥蓝等,它们是叶黄素最多的食物,能预防黄斑病变。另外选择一种橘黄 Breakfast: eat whole wheat bread with eggs, with a glass of low-fat milk. Egg yolk can provide vitamin A, prevent dry eye and maintain the key health of the retina. Milk is a good source of B vitamins, the lack of B vitamins prone neuritis, neuropathy and other issues. Lunch: eat a bowl of brown rice, it can provide more rich than the white rice B vitamins. Choose two different colors of vegetables, a dark leafy vegetables, such as spinach, cabbage, kale, etc., which is the most lutein food, can prevent macular degeneration. Another choice of orange