葉黃素／玉米黃素
堆積在黃斑，過濾藍光，是視網膜的內建太陽眼鏡。
脂溶性：跟蛋黃、牛油果或橄欖油一起吃，吸收更好。
06 — PLATE
眼睛吃的是色素與脂肪。
The eye eats pigment and fat.
黃斑本身就堆積葉黃素與玉米黃素，像內建的藍光濾鏡。視網膜外節需要 DHA。維他命 A 讓視紫質再生。地中海飲食與較慢的晚期黃斑病變進展有關。
The macula stocks lutein and zeaxanthin as a built-in blue filter. Photoreceptor outer segments need DHA. Vitamin A regenerates rhodopsin. A Mediterranean pattern is linked with slower late AMD.
NUTRIENTS
指向食物或營養，另一邊會亮起來
Point at a food or a nutrient — the other side lights up
滑鼠移到卡片、標籤、食譜材料或眼睛圖，對應的營養、作用與眼內位置會同步高亮。點一下可以釘住。
Hover a card, tag, recipe ingredient or the eye map. Matching nutrients, roles and eye regions light up. Click to pin.
DHA · EPA · ZINC
三文魚
Salmon
視網膜感光細胞外節富含 DHA。每週兩次油魚，是地中海模式裡對黃斑最直接的一塊。
Photoreceptor outer segments are DHA-rich. Oily fish twice a week is the most direct macular piece of a Mediterranean plate.
LUTEIN · C
菠菜
Spinach
深綠色葉菜是葉黃素密度最高的日常來源。用油快炒或拌牛油果，吸收更好。
Dark greens are the densest everyday lutein source. Pair with oil or avocado.
LUTEIN · A · ZINC · FAT
蛋黃
Egg yolk
蛋黃的葉黃素生物利用率高，因為本身帶脂肪。也提供維他命 A 與適量鋅。
Yolk lutein is highly bioavailable because the fat is already there.
BETA-CAROTENE
胡蘿蔔
Carrots
身體把 β-胡蘿蔔素轉成維他命 A。夜視需要它，但不是「吃很多就夜視超人」。
Converts to vitamin A for night vision — not a superpower dose-response.
ANTHOCYANINS · C
藍莓
Blueberries
花青素是抗氧化色素。證據不如葉黃素硬，但每天有顏色仍然值得。
Anthocyanins are antioxidant pigments. Softer evidence, still worth daily colour.
VITAMIN E · ZINC · FAT
杏仁
Almonds
維他命 E 保護細胞膜脂質。AREDS2 把維他命 E 放進配方。
Vitamin E protects membrane lipids and sits in the AREDS2 formula.
FAT + LUTEIN
牛油果
Avocado
本身有葉黃素，單不飽和脂肪同時幫你吸收同餐的菠菜與胡蘿蔔色素。
Contains lutein, and its fat helps you absorb pigments on the same plate.
VITAMIN A · C
番薯
Sweet potato
一份烤番薯的維他命 A 活性常常超過一日建議量。
One baked sweet potato often covers more than a day’s vitamin A.
今日一碟：湊齊營養條
Today’s plate: fill the bars
點卡片上的「加入」，配一餐。目標不是補劑，是顏色與油魚。
Use Add on a card. The goal is colour and oily fish, not pills.
覆蓋Coverage 0/8
五道護眼食譜（點開步驟）
Five eye-care recipes (tap to open)
滑過材料名稱，會反過來點亮上面的食物與營養。家常份量，約 1–2 人。
Hover an ingredient to light up the matching food and nutrients. Home portions, 1–2 people.
菠菜牛油果溫沙拉
Warm spinach–avocado salad
葉黃素 + 脂肪，吸收最好的組合之一。
Lutein plus fat — one of the best absorption pairs.
菠菜 3 大把spinach, 3 handfuls
牛油果 ½ 個½ avocado
水煮蛋 1 隻1 boiled egg
杏仁 1 把a handful of almonds
- 平底鍋少許橄欖油，菠菜快炒至剛軟。
- Wilt spinach in a little olive oil.
- 盛盤，加牛油果塊、半顆蛋、杏仁碎、檸檬汁與黑椒。
- Plate with avocado, egg, almonds, lemon and pepper.
香煎三文魚配烤番薯
Seared salmon, roast sweet potato
DHA 遇上維他命 A，一餐就覆蓋視網膜兩件大事。
DHA meets vitamin A — two retinal jobs in one plate.
三文魚 1 塊1 salmon fillet
番薯 1 個1 sweet potato
菠菜作伴菜spinach on the side
- 番薯切塊，橄欖油 200°C 烤 20 分鐘。
- Cube the sweet potato; roast at 200°C for 20 min.
- 魚皮朝下煎至金，翻面再 2–3 分鐘；菠菜用同一鍋快炒。
- Sear skin-down, flip 2–3 min; wilt spinach in the same pan.
藍莓杏仁隔夜燕麥
Blueberry almond overnight oats
早餐不用開火。花青素加維他命 E。
No-cook breakfast. Anthocyanins plus vitamin E.
藍莓 1 杯1 cup blueberries
杏仁碎／杏仁奶almonds or almond milk
- 燕麥片 ½ 杯 + 杏仁奶 ¾ 杯 + 奇亞籽 1 匙，冷藏過夜。
- ½ cup oats + ¾ cup almond milk + 1 tsp chia; fridge overnight.
- 早上加藍莓與杏仁碎。
- Top with blueberries and crushed almonds.
胡蘿蔔薑黃椰奶湯
Carrot turmeric coconut soup
β-胡蘿蔔素需要脂肪；椰奶把色素送進身體。
Beta-carotene needs fat; coconut milk is the taxi.
胡蘿蔔 4 條4 carrots
番薯 ½ 個（可選）½ sweet potato, optional
- 洋蔥、薑、胡蘿蔔、番薯炒香，加薑黃、椰奶與水煮軟，攪打。
- Sweat onion, ginger, carrot, sweet potato; add turmeric, coconut milk, water; blend.
- 擠檸檬提味。配全麥包。
- Finish with lemon. Serve with wholegrain bread.
菠菜三文魚炒蛋
Salmon–spinach scramble
剩菜也可以：罐頭三文魚 + 凍菠菜 + 蛋，十分鐘覆蓋葉黃素、DHA 與鋅。
Leftovers cut: canned salmon + frozen spinach + eggs. Ten minutes for lutein, DHA and zinc.
蛋 2 隻2 eggs
三文魚（新鮮或罐頭）salmon, fresh or canned
菠菜 1 把1 handful spinach
牛油果（可選）avocado, optional
- 菠菜下鍋出水，加三文魚碎，倒入打散雞蛋，慢火推至剛好凝固。
- Wilt spinach, add flaked salmon, pour beaten eggs, fold on low heat.
- 旁邊放幾片牛油果。不要煎老。
- Slice avocado on the side. Don’t overcook.
AREDS2 高劑量補充劑是給已經有中期黃斑病變的人，不是健康眼睛的日常維他命。吸煙者避免高劑量 β-胡蘿蔔素。有病先問醫生。食譜是膳食示範，不是治療。
High-dose AREDS2 is for people who already have intermediate AMD. Smokers should avoid high-dose beta-carotene. Recipes are meals, not treatment.