Cov zaub mov twg zoo rau qhov muag? Lub hauv paus tseem ceeb xav tau dab tsi kom pom zoo? Vim li cas qhov tsis muaj cov vitamins hauv lub cev txaus ntshai rau kev noj qab haus huv? Koj tuaj yeem tau txais cov lus teb rau tag nrho cov lus nug no hauv peb tsab xov xwm. Raws li koj paub, ib tus neeg tau txais 80% cov ntaub ntawv los ntawm lub qhov muag. Qhov no yog ib qho tseem ceeb ntawm lub nruab nrog cev uas tsim nyog rau lub neej, uas ua kom ntseeg tau tias muaj ib txwm muaj nyob hauv ntiaj teb ib puag ncig. Kev txhim kho thev naus laus zis tau tsim los ntawm kev nrawm, thiab cov kws tshawb fawb tau tsim ntau dua thiab ntau yam thev naus laus zis tshiab, ua tsaug rau qhov uas peb tuaj yeem pom kev nyob hauv ib cheeb tsam twg. Tab sis, hmoov tsis, feem ntau ntawm lawv muaj qhov tsis zoo rau peb lub qhov muag. Feem ntau qhov ua rau pom kev tsis zoo yog tus cwj pwm tsis zoo, uas feem ntau lom tag nrho lub cev. Ib qho ntxiv, nrog lub hnub nyoog, lub qhov muag nquag ua rau ntau yam kab mob thiab tsis kho lub sijhawm tuaj yeem ua rau tsis pom kev tag.
Txhawm rau kom koj lub cev ntawm lub zeem muag ua haujlwm yam tsis muaj kev cuam tshuam, nws yog ib qho tseem ceeb heev tsis yog yuav tsum tau tshuaj xyuas tas li los ntawm tus kws tshwj xeeb, tab sis tseem yuav xyuas kom lub cev tau txais txhua yam khoom noj uas tsim nyog. Tom qab tag nrho, ua tsaug rau kev noj zaub mov kom raug, koj yuav tsis tsuas yog muaj daim duab zoo nkauj, tab sis kuj txhim kho kev ua haujlwm ntawm txhua lub tshuab.
Cov khoom tseem ceeb rau kev noj qab haus huv qhov muag
Ob lub qhov muag yog cov tib neeg muaj kev phom sij tshaj plaws, vim tias lawv tau tiv thaiv tsis muaj zog. Yog li, nws yog qhov tsim nyog tsis tsuas yog tiv thaiv lawv los ntawm kev raug mob, tab sis tsis tu ncua noj cov zaub mov uas tuaj yeem ua rau peb lub qhov muag noj qab nyob zoo. Txog qhov no, lub cev yuav tsum tau txais cov vitamins thiab cov hauv qab no:
- fatty acids (ntses, txuj lom, roj zaub);
- cov amino acids (khoom noj siv mis, cereals, zaub);
- carotenoids (zaub mov muaj roj ntau hauv cov zaub);
- vitamin E (ntau hom zaub qhwv, zaub ntsuab, ntses hiav txwv);
- vitamin A thiab vitamin C;
- chrome (khoom noj muaj hmoov).
Txhua yam tshuaj no tseem ceeb rau kev tiv thaiv kab mob qhov muag xws li glaucoma, cataracts, myopia, thiab lwm yam. Los ntawm kev siv cov khoom lag luam uas muaj lawv, koj tuaj yeem khaws koj lub zeem muag tau ntau xyoo. Txog kev paub ntxaws ntxaws ntawm cov zaub mov twg koj yuav tsum tau noj kom pom zoo, cia saib ntawm lawv cov pab pawg tseem ceeb, thiab lawv cuam tshuam li cas rau qhov pom kev.
Cov khoom lag luam pom kev
- Txiv hmab txiv ntoo thiab berries muaj txiaj ntsig zoo tsis tsuas yog rau kev pom kev, tab sis kuj tseem muaj rau tib neeg lub cev. Lub hauv paus tseem ceeb uas yuav pab tswj xyuas qhov muag pom yog kiwi, txiv tsawb, txiv kab ntxwv, apricots. Tsis tas li los ntawm cov txiv ntoo koj yuav tsum siv blueberries, roob tshauv, hiav txwv buckthorn thiab sawv duav (tus thawj coj ntawm vitamin C). Lawv muaj ntau cov vitamins C thiab A, uas tso lub cev los ntawm cov dawb radicals, uas muaj kev puas tsuaj rau tib neeg. Qhov tsis muaj cov vitamins no ua rau lub cev laus zuj zus, uas txhais tau tias kev pom kev tsis zoo. Yog li, koj tsuas yog yuav tsum suav cov zaub mov noj qab haus huv no hauv koj cov zaub mov noj.
- Zaub. Los ntawm zaub rau lub qhov muag, koj yuav tsum tau noj beets, qos yaj ywm, carrots. Cov kua txiv kab ntxwv ua haujlwm zoo ntawm lub qhov muag, uas yuav tsum tau noj txhua hnub ntawm lub plab khoob. Koj yuav tsum tau noj ntau hom zaub qhwv, tshwj xeeb tshaj yog zaub paj, Brussels sprouts thiab zaub paj. Ntxiv rau cov vitamin E, lawv muaj lutein, uas tiv thaiv qhov muag ntawm lub qhov muag los ntawm cataracts.
- Ntses yog qhov muaj txiaj ntsig tshaj plaws ntawm omega 3 fatty acids. Nws pab tag nrho lub cev kom ua haujlwm tau zoo, suav nrog lub cev pom kev. Los ntawm kev noj ntses xws li ntses liab, ntses ntses, tuna thiab herring, koj tuaj yeem muaj qhov muag pom zoo txawm hais tias muaj hnub nyoog li cas.
- Dos thiab qej - cov no yog cov nroj tsuag muaj txiaj ntsig tshaj plaws los ntawm tsev neeg dos. Tseeb, ntxiv rau qhov tseeb tias lawv ntxiv dag zog rau lub cev, tiv thaiv nws los ntawm teeb meem sab nraud, lawv muaj cov macronutrient leej faj. Cov tshuaj no cuam tshuam rau kev loj hlob ntawm cov nqaij noj qab nyob zoo. Yog li, kev siv cov khoom no yuav tiv thaiv lub qhov muag los ntawm kev mob xws li kab mob sib kis thiab kab mob qhov muag tsis zoo.
- Dub qhob noom xim kasfes muaj qhov ua tau zoo ntawm lub qhov muag, vim nws ntxiv dag zog rau lawv lub plhaub. Lub hauv paus tseem ceeb ntawm chocolate yog flavonoids. Vim lawv cov keeb kwm cog, cov tshuaj no muaj zog tiv thaiv kab mob antioxidant. Tab sis koj yuav tsum siv cov qhob noom xim kasfes nrog ceev faj, vim tias cov khoom lag luam tsis zoo tuaj yeem cuam tshuam rau koj kev noj qab haus huv. Kev siv cov khoom qab zib ntau dhau tuaj yeem ua rau ua xua rau kab mob sib kis, yog li nyeem cov khoom xyaw kom zoo.
- Legumes yog qhov zoo tshaj plaws ntawm cov vitamins rau kev noj qab haus huv qhov muag. Ntawm lawv, taum pauv, asparagus, taum, taum nyob hauv qhov chaw tshwj xeeb. Nws kuj yog qhov loj heev ntawm cov vitamin A, uas tiv thaiv ob lub qhov muag los ntawm kev phom sij ntawm lwm yam.
- Zaub. Zaub ntsuab, zaub txhwb qaib, zaub xas lav muaj lutein ntau heev, uas tiv thaiv kev txhim kho cataracts. Cov zaub ntsuab tuaj yeem noj nyoos, piv txwv li, hauv cov zaub xam lav, vim tias muaj cov vitamins ntau dua khaws cia rau hauv daim ntawv nyoos. Yog tias xav tau, nws tuaj yeem muab ntxiv rau hauv cov tais diav twg, rau cov stews los ntawm zaub, rau nqaij, thiab lwm yam. Txhawm rau tiv thaiv kab mob ntawm cov hlab ntshav, cov kws kho mob pom zoo noj 1 tsp kua txiv zaub txhwb qaib txhua hnub.
- Qe. Vim lawv cov ntsiab lus muaj protein ntau, lawv pab txhim kho kev pom kev thiab tseem tiv thaiv kev txhim kho cataracts. Txhawm rau ua qhov no, nws yog qhov yuav tsum tau qhia cov khoom no rau hauv koj cov khoom noj, tus nqi uas yuav tsum yog 3 × 4 pcs. hauv Lub Limtiam.
- Zaub rog zoo heev rau qhov muag qaug zog. Lawv ntxiv dag zog rau cov hlab ntsha qhov muag, uas yog kev tiv thaiv ntawm qhov muag tsis zoo. Ua ntej tshaj plaws, cov hauv paus ntawm cov rog yog ntau hom txiv ntseej: walnuts, almonds, hazelnuts, thiab lwm yam. Avocados yog tus yeej hauv kev noj qab haus huv muaj pes tsawg leeg ntawm cov zaub. Nws muaj qhov txiaj ntsig zoo ntawm kev ua haujlwm ntawm txhua lub nruab nrog cev thiab lub cev, txij li nws muaj ntau cov carbohydrates, uas yog qhov tseem ceeb rau kev tswj hwm lub zeem muag zoo.
- Cov khoom siv mis nyuj vim yog cov ntsiab lus siab ntawm calcium, lawv tsuas yog tsim nyog rau kev ua haujlwm zoo ntawm lub cev. Los ntawm kev siv lawv, nws tau txais cov tshuaj beta-carotene, uas ntxiv dag zog rau daim tawv nqaij ntawm lub qhov muag thiab tiv thaiv kev txhim kho ntawm kev pom kev deb thiab qhov muag. Koj yuav tsum tau noj cov khoom noj muaj mis thiab cov khoom qab zib: mis, yogurt, kefir, fermented ci mis nyuj, tsev cheese, thiab lwm yam.
Txhawm rau ua haujlwm tau zoo ntawm lub cev, ib tus neeg yuav tsum nco ntsoov tias nws xav tau cov vitamins. Kev noj zaub mov kom raug, suav nrog kev siv cov khoom lag luam ntuj, tso cai rau nws ua haujlwm kom raug, thiab nws tseem yog kev tiv thaiv ntau yam kab mob. Yog tias koj xav khaws koj lub zeem muag ntev, tom qab ntawd koj yuav tsum paub txog cov khoom lag luam tseem ceeb uas pab txhawb rau qhov no. Siv lawv rau lub zeem muag zoo, muab lawv ua rau koj nyiam thiab npaj zaub mov noj qab haus huv.
Cov vis dis aus hais txog cov khoom lag luam pom muaj cov vitamins uas muaj txiaj ntsig zoo rau lub qhov muag nrog myopia, myopia, astigmatism:
