Yam Ua Rau Qhov Muag Noj Qab Haus Huv - Khoom Noj Zoo rau Lub Qhov Muag

Kev pom lub ntiaj teb yog ib qho koob hmoov tiag tiag. Qhov muag yog peb lub cev tseem ceeb tshaj plaws uas tso cai rau peb hnov ​​​​tsis tau kov. Yog li ntawd peb yuav tsum tiv thaiv lawv nrog kev saib xyuas. Yog lawm, peb lub hnub nyoog, noob caj noob ces thiab ua haujlwm tsis txaus nrog cov khoom siv hluav taws xob cuam tshuam rau peb qhov muag thaum lub sij hawm, Tej yam uas yuav tsum tau ua rau qhov muag noj qab haus huv raug soj ntsuam ua ke nrog kev noj qab haus huv. Yog li ntawd, kev noj haus yog ib qho tseem ceeb. Cov khoom noj muaj txiaj ntsig zoo rau lub qhov muag pab tswj lub qhov muag ua haujlwm, tiv thaiv lub qhov muag tiv thaiv teeb pom kev zoo thiab txo qis kev loj hlob ntawm cov hnub nyoog ntsig txog cov kab mob degenerative. 

Cov kab mob qhov muag yog dab tsi?

Txoj kev pheej hmoo ntawm kev tsim kab mob qhov muag yuav nce ntxiv thaum koj loj tuaj. Cov kab mob qhov muag tshaj plaws yog:

• Cataract: Nws yog ib qho mob uas ua rau clouding ntawm lub qhov muag. Cov hnub nyoog ntsig txog cataract yog qhov ua rau pom kev tsis pom kev thiab qhov muag tsis pom thoob ntiaj teb.

• Mob ntshav qab zib retinopathy: Cov mob no, uas muaj ntshav qab zib ua rau qhov muag tsis pom kev thiab qhov muag tsis pom kev, tshwm sim thaum cov ntshav qab zib siab ua rau cov hlab ntsha hauv lub retina.

• Qhov muag qhuav:  Cov kua muag tsis txaus ua rau cov essences qhuav thiab ua rau pom teeb meem.

• Glaucoma: Nws yog ib qho kab mob uas tshwm sim los ntawm kev loj hlob ntawm cov paj hlwb, uas xa cov ntaub ntawv pom ntawm lub qhov muag mus rau lub hlwb. Nws ua rau qhov muag tsis pom kev lossis qhov muag tsis pom.

• Macular degeneration: Lub macula yog qhov chaw nruab nrab ntawm retina. muaj hnub nyoog nyob macular degenerationyog ib qho tseem ceeb ntawm qhov muag tsis pom kev.

Txawm hais tias qhov kev pheej hmoo ntawm kev tsim cov mob no yog qee qhov nyob ntawm peb cov noob, peb cov zaub mov kuj tseem ua lub luag haujlwm tseem ceeb hauv kev txhim kho cov mob no.

Yam Ua Rau Qhov Muag Noj Qab Haus Huv

• kev kuaj qhov muag tsis tu ncua

Nws yog ib qho tseem ceeb heev uas yuav tau mus ntsib kws kho qhov muag tsis tu ncua kom muaj lub qhov muag noj qab haus huv thiab tiv thaiv qhov muag tsis pom kev yav tom ntej. Nws raug pom zoo kom kuaj qhov muag txhua ob mus rau plaub xyoos. Cov neeg uas paub txog teeb meem kev noj qab haus huv yuav xav tau kev kuaj qhov muag ntau zaus.

• tiv thaiv lub qhov muag ntawm lub hnub

Nws yog ib qho tseem ceeb los tiv thaiv lub qhov muag los ntawm lub hnub qhov teeb meem ultraviolet (UV) rays. Thiab nws yog ib qho tsim nyog yuav tau ua qhov no tsis yog nyob rau lub caij ntuj sov, tab sis thoob plaws hauv lub xyoo. Cov looj tsom iav dub yuav tsum hnav txhua xyoo puag ncig kom tiv thaiv lub hnub puas tsuaj. Xaiv cov iav nrog UV100 lo ntsiab muag uas muaj 400% UV tiv thaiv.

• Noj txiv hmab txiv ntoo thiab zaub

Kev noj zaub mov kom zoo tiv thaiv kev noj qab haus huv ntawm lub qhov muag mus txog thaum muaj hnub nyoog laus. Feem ntau, koj cov zaub mov noj txhua hnub yuav tsum muaj cov carbohydrates, cov protein, cov rog tsis txaus, thiab txog tsib cov txiv hmab txiv ntoo thiab zaub txhua hnub.

Kev noj zaub mov ntau yam ntawm cov txiv hmab txiv ntoo thiab zaub, txiv ntoo thiab noob, cov protein thiab cov roj tseem ceeb yuav ua kom koj haus txhua yam koj xav tau los tiv thaiv qhov muag.

• ib ce tsis tu ncua

Ntxiv nrog rau kev them nyiaj rau kev noj haus ib ce tsis tu ncua Nws tseem ceeb heev uas yuav tau ua. Tsis tsuas yog nws ua kom cov nqaij ntshiv, ua kom lub cev hnyav, thiab ua kom lub plawv thiab lwm yam hauv nruab nrog cev noj qab haus huv, nws kuj txhawb qhov muag kev noj qab haus huv. Kev ua lub cev tseem tiv thaiv qhov muag los ntawm kev tiv thaiv kab mob qhov muag xws li cataracts, glaucoma thiab hnub nyoog ntsig txog macular degeneration.

• txiav luam yeeb

Kev haus luam yeeb tsis zoo rau lub ntsws thiab yog qhov ua rau mob qog noj ntshav. Nws kuj ua rau muaj kev pheej hmoo ntawm kev tsim cov hnub nyoog ntsig txog macular degeneration, cataracts, thiab optic paj puas. Tag nrho peb yam mob no ua rau qhov muag tsis pom.

Kev haus luam yeeb ua rau muaj kev pheej hmoo tsis pom kev, thiab cov tshuaj tsis zoo hauv cov luam yeeb yog qhov tshwj xeeb tshaj yog tsim kev puas tsuaj rau macula ntawm qhov muag. Accelerates txoj kev loj hlob ntawm lub hnub nyoog ntsig txog macular degeneration.

Lwm yam teeb meem ntawm qhov muag uas tuaj yeem tshwm sim vim kev haus luam yeeb suav nrog uveitis, uas yog mob ntawm uvea, ntshav qab zib retinopathy, uas yog tshwm sim los ntawm kev puas tsuaj rau cov hlab ntsha ntawm retina, thiab qhov muag qhuav, uas ua rau qhov muag liab, khaus, thiab tsis xis nyob. .

• tswj qhov hnyav

Hom 2 mob ntshav qab zib mellitus ua rau cov piam thaj hauv cov ntshav nce siab. Cov ntshav qab zib ntau ntxiv yuav ua rau muaj ntshav qab zib retinopathy, kab mob qhov muag uas ua rau dig muag.

Kev tswj qhov hnyav thiab lub cev rog yog qhov tseem ceeb los tiv thaiv hom 2 mob ntshav qab zib. Cov neeg uas rog dhau yog qhov txaus ntshai ntawm hom 2 mob ntshav qab zib. Cov ntshav qab zib nce ntxiv los ntawm ntshav qab zib ua rau cov hlab ntsha hauv lub retina thiab thaum kawg ua rau tsis pom kev.

• so lub qhov muag

So lub qhov muag yog qhov tseem ceeb rau kev noj qab haus huv ntawm qhov muag. Kev pw tsaug zog yog ib feem tseem ceeb ntawm lub cev lub cev rov tsim dua tshiab txhua hnub. Insomnia ua teeb meem nrog lub qhov muag.

Cov teeb meem luv luv uas tuaj yeem tshwm sim los ntawm kev qaug zog muaj xws li qhov muag qhuav, uas ua rau dryness, liab, thiab qee zaum qhov muag tsis pom kev. Cov teeb meem mus sij hawm ntev uas yuav tshwm sim muaj xws li kev pheej hmoo ntawm ischemic optic neuropathy (kev puas tsuaj rau lub paj hlwb vim tsis muaj ntshav txaus) thiab glaucoma.

Ib qho teeb meem loj tshaj plaws niaj hnub no yog kev siv cov ntxaij vab tshaus digital ntau zuj zus. Qhov no yog vim li cas qhov muag pom muaj ntau dua hauv cov neeg laus ua haujlwm. Qhov no cuam tshuam rau qhov muag kev noj qab haus huv. Txhua tus uas zaum ntawm lub computer txhua hnub yog qhov txaus ntshai tshaj plaws. Tsis tsuas yog pw tsaug zog xwb, tab sis tseem so tsis tu ncua txhua hnub yog qhov tseem ceeb rau lub qhov muag kom so.

• qhov muag tawm dag zog

Qhov muag tawm dag zog daws teeb meem ntau qhov muag. Kev tawm dag zog qhov muag tsis tu ncua tiv thaiv qhov muag thiab qhov muag qhuav. Cov kev tawm dag zog yooj yim los pab kho qhov muag muaj xws li:

• qhov muag dov: Pib los ntawm kev saib thiab maj mam vojvoog clockwise 10 zaug thiab counterclockwise 10 zaug.

• Kev ua kom pom tseeb: Tuav tus cwj mem ntawm caj npab ntev thiab tsom koj ob lub qhov muag rau nws. Ua kom pom tseeb thaum koj maj mam nqa tus cwj mem los ze rau koj lub ntsej muag. Nres thaum nws yog ob peb nti ntawm koj lub qhov ntswg. Tom qab ntawd maj mam txav nws rov qab, ua kom pom tseeb ntawm tus cwj mem txhua lub sijhawm. 

haus dej ntau

Kev haus dej yog ib qho tseem ceeb rau kev noj qab haus huv ntawm qhov muag. Dej xav tau rau kev tsim hluav taws xob thiab tsis muaj nws, cov hlwb hauv peb lub cev tuag. Tias yog vim li cas nws yog ib qho tseem ceeb uas lub cev yog ib txwm hydrated.

Cov vitamins twg zoo rau qhov muag?

• vitamin A

Vitamin A deficiencyyog ib qho ua rau qhov muag tsis pom kev hauv ntiaj teb. Qhov no vitamin yog tsim nyog rau kev tiv thaiv ntawm lub teeb-sensitive hlwb ntawm lub qhov muag. Cov no tseem hu ua photoreceptors. Yog tias koj tsis noj cov vitamin A txaus, koj tuaj yeem ntsib qhov muag tsis pom kev hmo ntuj, qhov muag qhuav, lossis kab mob qhov muag loj dua, nyob ntawm qhov hnyav ntawm qhov tsis txaus.

Vitamin A tsuas yog pom nyob rau hauv cov zaub mov ntawm tsiaj keeb kwm. Cov khoom noj uas nplua nuj tshaj plaws suav nrog daim siab, qe qe thiab cov khoom noj siv mis. Koj tuaj yeem tau txais cov vitamin A los ntawm cov tshuaj tua kab mob antioxidant hu ua provitamin A carotenoids, uas muaj nyob rau hauv ntau cov txiv hmab txiv ntoo thiab zaub. Provitamin A carotenoids muab, qhov nruab nrab, kwv yees li 30% ntawm cov neeg xav tau vitamin A. Qhov zoo tshaj plaws ntawm cov no yog qhov ntau ntawm spinach thiab carrots. beta carotened.

• Lutein thiab Zeaxanthin

Lutein thiab zeaxanthinNws yog daj carotenoid antioxidant thiab hu ua macular pigment. Qhov no yog vim hais tias nws yog concentrated rau hauv lub macula, lub hauv paus ntawm lub retina. Lub retina yog txheej ntawm lub teeb-sensitive hlwb nyob rau hauv lub posterior phab ntsa ntawm cov menyuam kawm ntawv.

Lutein thiab zeaxanthin ua raws li lub hnub ci hluav taws xob. Nws ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv lub qhov muag tiv thaiv teeb meem xiav. Nws txo qhov kev pheej hmoo ntawm macular degeneration. Nws kuj txo qhov kev pheej hmoo ntawm cataracts.

Lutein thiab zeaxanthin feem ntau pom muaj nyob hauv cov khoom noj. Cov nplooj ntsuab ntsuab yog qhov zoo ntawm cov carotenoids. Qe yolks, qab zib pob kws, liab txiv hmab txiv ntoo yog siab nyob rau hauv lutein thiab zeaxanthin. Qe qe yog ib qho zoo tshaj plaws vim nws cov ntsiab lus muaj roj ntau. Carotenoids yog absorbed zoo dua thaum noj nrog rog.

• Omega 3 fatty acids

Cov saw ntev omega 3 fatty acids eicosapentaenoic acid (EPA) thiab docosahexaenoic acid (DHA) Nws yog ib qho tseem ceeb rau kev noj qab haus huv ntawm qhov muag. DHA pab tswj qhov muag ua haujlwm thiab muaj nyob rau hauv cov nyiaj ntau hauv retina. Nws tseem yog ib qho tseem ceeb rau kev loj hlob ntawm lub hlwb thiab qhov muag thaum lub sij hawm me nyuam mos. Yog li, DHA deficiency ua rau tsis pom kev, tshwj xeeb tshaj yog nyob rau hauv cov me nyuam.

Kev noj cov tshuaj omega 3 yog qhov zoo rau cov kab mob qhov muag qhuav. Nws kuj muaj txiaj ntsig zoo rau lwm yam kab mob qhov muag. Piv txwv li; txo qhov kev pheej hmoo ntawm ntshav qab zib retinopathy. Tab sis nws tsis yog ib qho kev kho mob zoo rau cov hnub nyoog ntsig txog macular degeneration.

Qhov zoo tshaj plaws kev noj haus ntawm EPA thiab DHA yog oily ntses. Tsis tas li ntawd, cov tshuaj omega 3 feem ntau siv los ntawm cov ntses lossis microalgae.

• Gamma-Linolenic Acid

Gamma-linolenic acid muaj nyob rau hauv me me hauv cov khoom noj. omega 6 fatty acidyog Tsis zoo li ntau lwm yam omega 6 fatty acids, gamma-linolenic acid muaj cov tshuaj tiv thaiv kab mob. Ntawm cov nplua nuj tshaj plaws ntawm gamma-linolenic acid yog cov roj primrose yav tsaus ntuj. Yav tsaus ntuj primrose roj txo cov tsos mob ntawm qhov muag qhuav.

• C vitamin

Lub qhov muag xav tau ntau cov tshuaj antioxidants - ntau dua li lwm yam kabmob. ib qho antioxidant C vitamin tshwj xeeb tseem ceeb. Qhov concentration ntawm vitamin C yog siab dua nyob rau hauv dej ib feem ntawm lub qhov muag tshaj nyob rau hauv lwm yam dej hauv lub cev. Qhov dej ntws yog cov kua dej uas sau rau sab nraud ntawm qhov muag.

Vitamin C qib hauv cov kua zaub yog ncaj qha proportional rau cov khoom noj. Yog li koj tuaj yeem nce nws cov concentration los ntawm kev noj tshuaj ntxiv lossis noj cov zaub mov uas muaj vitamin C. Cov neeg mob cataracts muaj cov tshuaj antioxidant tsawg. Cov neeg uas noj cov tshuaj vitamin C tsis tshua muaj kab mob cataracts.

Vitamin C muaj nyob rau hauv ntau cov txiv hmab txiv ntoo thiab zaub; cov no muaj xws li peppers, citrus, guava, kale thiab broccoli.

• Vitamin E

Vitamin E Nws yog ib pawg ntawm cov roj-soluble antioxidants uas tiv thaiv fatty acids los ntawm teeb meem oxidation. Kev noj cov vitamin E txaus yog qhov tseem ceeb rau lub qhov muag kev noj qab haus huv, vim tias retina muaj cov ntsiab lus siab ntawm fatty acids.

Kev tsis txaus vitamin E hnyav tuaj yeem ua rau lub qhov muag degeneration thiab dig muag. Noj cov vitamin E txhua hnub txo qhov kev pheej hmoo ntawm cataracts. Cov khoom noj zoo tshaj plaws ntawm cov vitamin E suav nrog cov roj zaub xws li almond, noob paj noob hlis thiab roj flaxseed.

• zinc

Qhov muag muaj zinc ntau ntau. zincNws yog ib feem ntawm ntau cov enzymes tseem ceeb, suav nrog superoxide dismutase, uas ua raws li antioxidant.

Zinc tseem koom nrog hauv kev tsim cov pigments pom hauv retina. Yog li ntawd, zinc deficiency tuaj yeem ua rau hmo ntuj dig muag. Cov khoom noj ntuj tsim muaj zinc muaj xws li oysters, nqaij, taub dag thiab txiv laum huab xeeb.

Khoom noj khoom haus zoo rau qhov muag

Raws li cov zaub mov muaj kev cuam tshuam rau txhua yam ntawm peb kev noj qab haus huv, nws kuj tseem muaj txiaj ntsig zoo rau qhov muag. Cov khoom noj uas zoo rau qhov muag yog:

• carrots

carrots Nws yog ib qho ntawm ntau yam zaub thiab noj qab nyob zoo. Nws muab beta carotene nrog rau ntxiv xim rau cov tais diav. muab los ntawm carrots beta carotene tiv thaiv qhov muag tsis pom kev. Qhov no yog vim nws lub zog los tiv thaiv oxidative puas thiab o.

• ntses oily

Cov ntses oily yog cov nplua nuj ntawm omega 3. Omega 3 fatty acidsThaum noj hauv kev sib npaug nrog omega 6, nws txo qhov mob. Tsawg o hauv lub cev txhim kho lub cev thiab lub hlwb ua haujlwm thiab ntxiv dag zog rau kev tiv thaiv. Salmon, tuna thiab mackerel Noj ntses zoo li no muaj txiaj ntsig zoo rau peb qhov muag.

• Zaub ntsuab

Zaub ntsuab Nws yog nplua nuj nyob rau hauv cov vitamins E, A, B thiab C, minerals xws li hlau thiab zinc, thiab phytonutrients xws li lutein thiab zeaxanthin. Carotenoids, lutein thiab zeaxanthin muaj cov tshuaj tua kab mob antioxidant thiab tiv thaiv kab mob. Yog li ntawd, noj spinach tiv thaiv macular degeneration thiab cataracts, thaum tswj kev noj qab haus huv ntawm cornea ua tsaug rau nws cov ntsiab lus zinc.

• qe

qeMuaj ob qho tib si dej-soluble thiab fat-soluble vitamins nrog rau cov amino acids tseem ceeb. Lub qe ntawm lub qe muaj cov roj cholesterol me ntsis, uas ua rau nws cov xim daj vim nws yog ib qho zoo ntawm lutein thiab zeaxanthin.

• mis nyuj

mis nyuj ve yoghurtNws muaj txiaj ntsig zoo rau kev kho qhov muag. Nws muaj calcium thiab phosphorus, nrog rau zinc thiab vitamin A. Vitamin A tiv thaiv lub cornea. Zinc muab kev thauj cov vitamin A los ntawm lub siab mus rau qhov muag. Zinc kuj muaj peev xwm tiv thaiv kab mob cataracts.

• Ceev

CeevNws txo qhov mob vim nws yog ib qhov chaw ntawm cov rog noj qab haus huv thiab vitamin E. Cov kev tshawb fawb tau txiav txim siab tias kev noj cov vitamin E los ntawm cov txiv ntseej tiv thaiv cov hnub nyoog ntsig txog kev tsim cataract.

• Pob Tsuas

Pob Tsuas Muaj cov vitamins, minerals, noj fiber ntau thiab lutein. Lutein tiv thaiv oxidative kev puas tsuaj thiab qhov muag muaj hnub nyoog macular degeneration thiab tiv thaiv kab mob cataracts.

• tag nrho cov nplej

tag nrho cov nplej Nws yog lub hauv paus ntawm kev noj haus fiber ntau, cog zaub mov, vitamins thiab minerals. Nws cov zinc thiab vitamin E cov ntsiab lus txhawb qhov muag kev noj qab haus huv. Cov as-ham no tiv thaiv lub qhov muag los ntawm kev puas tsuaj oxidative thiab o.

• Oyster

OysterNws yog nplua nuj nyob rau hauv zinc, ib qho khoom noj uas muaj txiaj ntsig zoo rau qhov muag.

• Kua txob liab

Capsicum yog qhov zoo ntawm cov vitamins A, E, thiab C, nrog rau zeaxanthin thiab lutein. Cov vitamins thiab phytonutrients no tiv thaiv lub qhov muag ntawm macular degeneration thiab tiv thaiv retina los ntawm kev tiv thaiv oxidative puas tsuaj.

• zaub cob pob

zaub cob pobNws yog zaub nrog ntau yam txiaj ntsig. Nws muaj cov vitamins A, E, C thiab lutein. Tiv thaiv qhov muag kev noj qab haus huv los ntawm kev tiv thaiv oxidative puas tsuaj.

• Tshav Ntuj

Tshav Ntuj Muaj vitamin E, proteins thiab rog rog. Cov as-ham no txo ​​qhov mob thiab tshem tawm cov khoom pov tseg ntawm lub qhov muag.

• Citrus

Lub qhov muag muaj qhov siab metabolic thiab tas li xav tau cov tshuaj antioxidants los ntxuav tawm cov co toxins uas ua los ntawm cov tshuaj tiv thaiv metabolic. xws li txiv kab ntxwv, tangerines thiab lemons txiv qaubNws yog ib qhov chaw ntawm vitamin C - uas yog, nws yog ib qho kev tiv thaiv kab mob. Nws ntxuav cov dawb radicals uas tsim kev puas tsuaj rau lub cev thiab qhov muag thiab yog li tiv thaiv cov leeg ntawm lub qhov muag los ntawm kev puas tsuaj. Vitamin C kuj txhim kho kev noj qab haus huv ntawm cov hlab ntsha hauv qhov muag.

• mem tes

mem tes Nws yog ib qhov chaw ntawm zinc thiab bioflavonoids. Cov no tiv thaiv retina thiab tiv thaiv kev pheej hmoo ntawm kev tsim cataracts.

• Cov nqaij npuas

Cov nqaij npuasNws yog nplua nuj nyob rau hauv zinc, ib qho tseem ceeb mineral rau qhov muag kev noj qab haus huv. Zinc ncua kev tsis pom kev poob rau hnub nyoog thiab macular degeneration.

Lub qhov muag nws tus kheej muaj cov zinc siab, tshwj xeeb tshaj yog nyob rau hauv retina thiab vascular cov ntaub so ntswg nyob ib ncig ntawm lub retina.

• Su

Dej, uas yog ib qho tseem ceeb rau lub neej, kuj tseem ceeb heev rau qhov muag noj qab haus huv. Kev haus dej kom ntau tiv thaiv lub cev qhuav dej, uas txo cov tsos mob ntawm qhov muag qhuav.

Muaj cov khoom noj uas muaj txiaj ntsig zoo rau lub qhov muag, nrog rau cov khoom noj uas tsis zoo rau qhov muag. Qhov tseeb, kuv tsis xav tias koj muaj teeb meem twv cov khoom noj no.

Ntim cov khoom noj, khoom noj txom ncauj, roj tsis noj qab haus huv, cov khoom noj kib, uas peb hu ua cov khoom noj tsis zoo, uas cuam tshuam rau ntau yam ntawm peb txoj kev noj qab haus huv, kuj yog qhov tsis zoo rau peb qhov muag. Cov khoom noj no ua rau muaj kev pheej hmoo ntawm cov kab mob qhov muag xws li hnub nyoog ntsig txog macular degeneration thiab cataracts.

Cov ntaub ntawv: 1, 2, 3