Nws hloov tawm tias nrog kev noj zaub mov zoo koj tuaj yeem txhim kho koj lub qhov muag! Txhawm rau ua qhov no, koj yuav tsum noj cov zaub mov uas ua rau qeeb ntawm cov retina thiab cuam tshuam rau cov hlab ntshav. Lub qhov muag yog lub cev tsis taus heev. Nws yuav tsum tau tiv thaiv thiab tas li tu nrog cov vitamins. Tom qab tag nrho, lub qhov muag raug kev ua haujlwm ntau dhau, tsis tsaug zog thiab ntshav siab hauv thawj qhov chaw. Lub nkoj pib tawg, muaj kev xav tsis xis nyob thiab ntxhov siab, uas ua rau muaj kev ntsais ntsais tob. Yuav txhim kho koj lub qhov muag li cas? Yam koj yuav tsum tau noj txhawm rau rov qab los nws yuav yog lub ncauj lus ntawm kev tshuaj xyuas hnub no.
Ua rau pom kev tsis zoo
Ntau yam tuaj yeem cuam tshuam qhov muag tsis pom kev.
- Kab mob sib kis, suav nrog kab mob sib kis los ntawm kev sib deev.
- Kev kis mob thiab kab mob ntawm lub hauv paus paj hlwb, uas yog lub luag haujlwm tseem ceeb rau lub qhov muag thiab txhua qhov kev nkag siab ntawm lub cev.
- Kab mob ntawm tus txha nqaj qaum, tshwj xeeb yog kev txav chaw.
- Kev sib kis ntawm lub cev nrog slags thiab co toxins.
- Cov cwj pwm tsis zoo: luam yeeb thiab cawv.
- Hauv cov menyuam yaus, kev pom kev tsis zoo vim qhov muag hnyav heev, uas tshwm sim tom qab lub sijhawm ntev ntawm lub khoos phis tawj lossis TV.
Kev noj zaub mov zoo thiab noj zaub mov zoo rau lub qhov muag
Nws yog qhov tsim nyog los pib saib xyuas kev khaws cia ntawm lub zeem muag kom ntxov li sai tau. Cov kab mob pom kev txaus ntshai tshaj plaws yog: cataracts, glaucoma thiab muaj hnub nyoog ntsig txog qhov muag tsis zoo. Txhawm rau ceeb toom koj tus kheej tiv thaiv qhov tshwm sim ntawm cov kab mob zoo li no, koj yuav tsum noj kom raug thiab ua raws qhov muag noj, uas yuav pab tiv thaiv koj ob lub qhov muag los ntawm kev muaj kab mob tshwm sim.
Txhawm rau noj kom raug, koj yuav tsum ua raws ntau lub hauv paus ntsiab lus:
- Tus nqi ntawm cov zaub mov yuav tsum yog nruab nrab.
- Cov khoom noj yog ua tiav, sib txawv thiab yooj yim zom.
- Noj cov zaub mov uas muaj cov vitamins A, E, C, lutein, zinc thiab omega-3 thiab omega-6 (unsaturated fatty acids).
Thaum muaj kab mob ntawm qhov muag, nws yog qhov yuav tsum tau noj zaub mov uas yuav nqus tau yooj yim thiab zom tau yooj yim hauv peb lub cev. Nws yog qhov tsim nyog tias nws yog khoom noj khoom haus uas tsis dhau kev kho cua sov. Kev noj zaub mov txhua hnub yuav tsum yog 60% kev cog qoob loo. Cov zaub mov nplua nuj nyob hauv cov tshuaj tiv thaiv kab mob thiab muaj cov vitamins A, E thiab C yuav pab kho qhov muag pom.
Khoom noj uas txhim kho qhov muag pom kev
Yeej, txhua tus tau hnov tias noj carrots thiab blueberries yog qhov zoo rau lub qhov muag. Txawm li cas los xij, qhov no tsis yog tag nrho cov npe khoom uas yuav pab rov ua kom tiav thiab pom tseeb.
Carrot
Carrots yog thawj ntawm cov npe khoom lag luam tshuaj txhawm rau txhim kho kev pom kev. Nws muaj ntau cov beta-carotene, uas nyob hauv lub cev hloov pauv mus rau vitamin A. Tab sis carotene tsuas yog nqus nrog cov rog: zaub roj, mayonnaise lossis qaub cream. Qhov tseem ceeb no ua rau nws muaj peev xwm paub qhov txawv ntawm cov khoom hauv qhov tsaus ntuj. Nrog nws qhov tsis txaus, qhov pom ntawm twilight kev pom pib poob qis kom txog thaum nws ploj tag.
Tsawg dua, cov zaub muaj cov vitamins C, B, D, E, potassium, calcium, sodium, zinc, tooj liab, fluorine, phosphorus, thiab hlau.
Nws yog qhov zoo dua los noj cov carrots tshiab lossis stewed grated nrog cov rog. Koj tuaj yeem haus 200 grams kua txiv kab ntxwv thaum sawv ntxov.
Blueberry
Blueberries yog cov txiv hmab txiv ntoo zoo heev. Nws muaj cov hlau, cobalt, selenium, manganese, tooj liab, zinc thiab cov vitamins A, C, B. Nws ua rau pom kev pom tseeb, tiv thaiv qhov muag, txo qhov muag nkees, txhim kho cov ntshav xa mus rau retina, ntxiv dag zog rau phab ntsa capillary, txhim kho cov ntshav ncig, tiv thaiv cataract. thiab kab mob glaucoma.
Cov kws kho mob pom zoo siv nws tshwj xeeb tshaj yog rau cov neeg uas ua haujlwm hauv computer ntev. Qhov niaj hnub niaj hnub yog 100 g ntawm cov txiv hmab txiv ntoo tshiab. Cov nyhuv tsis zoo heev thaum khov. Hauv lub caij ntuj no, koj tuaj yeem brew cov tshuaj vitamin los ntawm blueberries qhuav. Txog kev tiv thaiv, nws txaus los haus 1 khob ntawm berries ib hnub rau 2 lub hlis.
Zaub ntsuab
Spinach tiv thaiv ob lub qhov muag los ntawm kab mob, tiv thaiv kev laus ua ntej thiab muaj lub luag haujlwm rau qhov muag tsis zoo uas ua rau dig muag. Nws muaj ntau cov vitamins (A, B1, B2, C, E, K, PP, P), cog cov protein, cov amino acids, carotene, zeaxanthin thiab qhov tseem ceeb tshaj plaws tivthaiv lutein, uas tiv thaiv qhov muag ntawm cataracts.
Kev siv cov zaub ntsuab tsis tu ncua yuav tsis tsuas yog tiv thaiv kev txhim kho cataracts, tab sis kuj ntxiv dag zog rau lub qhov muag, txo kev ntxhov siab thiab qaug zog. Tus nqi txhua hnub ntawm cov nyom yog 100 g ib hnub. Koj yuav tsum tau noj nws nyoos los yog hau.
Ntses, ntses roj, nqaij nruab deg
Yuav luag txhua hom ntses muaj cov rog uas muaj txiaj ntsig zoo rau txhua lub cev. Ntses rog, nqaij nruab deg thiab ntses ntses muaj cov vitamins D, A, B, folic acid, omega-3 thiab omega-6 (unsaturated fatty acids), uas yog qhov tseem ceeb rau kev tiv thaiv qhov muag. Cov ntsiab lus no ua kua lacrimal, ntxiv dag zog rau cov leeg nqaij qhov muag, tiv thaiv kev txhim kho ntawm macular degeneration, txhim kho cov ntshav ncig hauv lub nruab nrog cev ntawm lub zeem muag thiab mob ntawm cov hlab ntsha hauv retina.
Fatty acid deficiency ua rau pom kev tsis zoo thiab qhov muag qhuav. Txhawm rau tswj koj lub qhov muag kom zoo, nws txaus los haus ib feem (300 grams) cov ntses ib lub lim tiam, piv txwv li, ntses liab, tuna, sardines, herring, thiab mackerel.
Dub qhob noom xim kasfes
Cov khoom zoo ntawm qhob noom xim kasfes tau piav qhia los ntawm cov ntsiab lus ntawm flavonoids, uas tiv thaiv thiab ntxiv dag zog rau cov phab ntsa ntshav ntawm cov hlab ntsha ntawm lub qhov muag, txhawb nqa thiab txhim kho cov cell ntawm cov retina. Kev kho tuaj yeem tiv thaiv qhov pib ntawm myopia thiab tsis pom kev thaum laus. Tus nqi txhua hnub ntawm cov qhob noom xim kasfes tsaus uas tsis muaj cov tshuaj ntxiv thiab tsis huv yog 10-30 grams.
Qe
Qe muaj txiaj ntsig zoo rau kev pom kev, lawv muaj cov protein, cov vitamins, leej faj, cov amino acids thiab lutein, uas tiv thaiv kev tsim cov cataracts thiab tiv thaiv cov hlab qhov muag. Cov qe yog qhov sib npaug zoo nrog cov vitamins D, E, A, B6 thiab B12. Quail qe yog nplua nuj nyob hauv cov vitamins A, B1 thiab B2 piv rau qe qaib. Tag nrho cov vitamins no txhim kho cov metabolism hauv ntawm cov ntaub so ntswg. Qhov tsis muaj ntawm lawv ua rau kom qhuav ntawm lub pob muag, kab mob sib kis thiab barley.
Cov khoom no txo qhov muag nruj, rov ua kom cov ntshav ncig thiab so lub paj hlwb. Txhawm rau ntxiv dag zog thiab tswj kev pom kev, nws txaus los noj 2-5 qe hauv ib lub lis piam. Koj tuaj yeem siv nws rhaub lossis ci. Tab sis feem ntau ntawm tag nrho cov as-ham tau khaws cia hauv cov qe muag, thiab lutein hauv cov nyoos.
Ceev thiab noob
Noob thiab txhua yam txiv ntoo (almonds, txiv laum huab xeeb, hazelnuts, walnuts) muaj zinc, vitamins E thiab B2 (lossis riboflavin). Vitamin B2 muaj txiaj ntsig zoo rau kev pom kev pom thiab pom xim. Nws qhov tsis txaus ua rau cov kab mob ua mob xws li blepharitis thiab kab mob sib kis. Vitamin E tiv thaiv ob lub qhov muag los ntawm kev puas tsuaj dawb radicals, tshem tawm qaug zog, tiv thaiv kev puas tsuaj ntawm lub qhov muag thiab kev loj hlob ntawm cataracts.
Cov txiv ntseej yuav tsum yog cov khoom ib txwm nyob hauv cov ntawv qhia zaub mov rau cov neeg uas siv sijhawm ntev nyob tom qab lub computer saib, nyeem thiab saib TV. Txog kev tiv thaiv, nws yog txaus noj ib txhais tes ntawm cov txiv ntoo ib hnub.
Tsev cheese, mis thiab khoom siv mis nyuj
Tsev cheese muaj nplua nuj nyob hauv vitamin B12, uas muab cov ntshav zoo rau lub qhov muag. Nws kuj muaj cov potassium, uas muab lub zog rau cov leeg nqaij, thiab calcium, uas ntxiv dag zog rau lub qhov muag qhov muag.
Cov mis thiab cov khoom qab zib fermented (qaub cream, yogurt, kefir, fermented ci mis) muaj vitamin D, vitamin B2 (riboflavin), thiab calcium. Cov khoom no tseem ceeb heev rau kev nkag siab xim thiab pom kev hauv qhov tsaus ntuj. Nws raug nquahu kom haus tsawg kawg 100 grams ntawm ib yam ntawm cov khoom teev hauv ib hnub.
Broccoli
Broccoli txhim kho kev pom kev thiab tiv thaiv cataracts. Cov zaub muaj lutein thiab zeaxatin, uas yog qhov tseem ceeb rau lub qhov muag tsom iav. Broccoli tseem muaj cov carotene, uas tiv thaiv lub qhov muag ntawm cov dawb radicals.
Cov npe khoom muaj txiaj ntsig zoo rau lub zeem muag zoo suav nrog:
- kua (fatty acids, vitamin E, tshuaj tiv thaiv kab mob);
- dos thiab qej (leej faj);
- txiv hmab txiv ntoo (vitamin C);
- zaub ntsuab (lutein thiab zeaxatin);
- taum (zinc thiab minerals);
- pob kws (vitamin E, pab pawg B, hlau, calcium).
Cov lus qhia dav dav: rau cov teeb meem pom kev, koj yuav tsum tau noj cov khoom ntuj nrog kev kho cua sov tsawg heev, uas yooj yim thiab zom tau zoo. Thaum ua haujlwm, koj yuav tsum siv sijhawm so thiab ua si ncaws pob rau lub qhov muag. Los ntawm kev ua tag nrho cov lus pom zoo thiab cov lus qhia no, koj tuaj yeem txhim kho koj tus kheej lub zeem muag nyob hauv tsev.
Yam khoom twg yuav pab koj txhim kho koj lub qhov muag, saib daim vis dis aus no:
