6 zaub mov los pab khaws koj lub qhov muag

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Tej zaum, kev pom yog ib qho ntawm peb qhov tseem ceeb tshaj plaws. Thiab raws li hmoov zoo yuav muaj nws, tsis yooj yim heev: kev cuam tshuam ntawm lwm yam tuaj yeem yooj yim lwj nws. Tab sis kuj tseem muaj ntau txoj hauv kev los tiv thaiv peb lub qhov muag. Cia peb tham txog lawv hauv kev nthuav dav ntxiv.

Kev txiav luam yeeb thiab siv sijhawm tsawg dua ntawm lub khoos phis tawj yog kab tias txoj hauv kev pom tseeb tshaj plaws los khaws koj qhov muag pom. Thiab koj yuav tsum paub tseeb tias koj hnav cov looj tsom iav kom raug. Thiab cov no yog cov uas thaiv 99-100% ntawm ultraviolet rays. Txawm li cas los xij, koj cov zaub mov kuj muaj txiaj ntsig zoo rau koj lub zeem muag. Hloov chaw, nws tuaj yeem ua tau yog tias koj noj ntau yam khoom noj.

Qe yolks

Tej zaum koj tau hnov tias qe qe muaj qhov cuam tshuam tsis zoo rau qib roj cholesterol. Thiab tej zaum lawv txawm sim siv lawv tsawg dua. Koj yuav tsum xav dua. Raws li kws kho mob (tshwj xeeb, Paul Dougherty), qe qe yog qhov tseem ceeb ntawm lutein. Nws yog ib qho antioxidant uas tua cov dawb radicals.

Thaum ua ke nrog zinc, uas tseem muaj nyob rau hauv qe qe, nws tuaj yeem pab tiv thaiv macular degeneration. Thiab qhov no macular degeneration yog qhov ua rau tsis pom kev ntawm cov neeg muaj hnub nyoog tshaj 65 xyoo. Dab tsi yog txoj hauv kev zoo tshaj plaws los noj qe qe? Hauv raw! Yog tias koj tsis tuaj yeem noj qe nyoos, tsis txhob txhawj. Lutein kuj tseem muaj nyob hauv cov zaub ntsuab.

Spinach thiab lwm yam nplooj ntsuab

Txawm koj ua dab tsi, tsis txhob hnov qab noj koj cov zaub ntsuab! Cov nplooj ntsuab zoo li siav spinach, kale, thiab turnips muaj lutein thiab zeaxanthin siab. Cov tshuaj no txo cov kev pheej hmoo ntawm cov kab mob qhov muag ntev. Piv txwv li, xws li macular degeneration los yog cataracts.

Cov zaub ntsuab sib xyaw yog qhov kev xaiv zoo tshaj plaws kom tau txais cov tshuaj tua kab mob antioxidant, txawm hais tias cov tshuaj uas muaj nyob hauv lawv tsis absorbed yooj yim li cov qe qe. Thiab koj ob lub qhov muag yeej xav tau antioxidants. Npaj zaub ntsuab nrog ntau cov txiv ntseej lossis txiv maj phaub roj thiab koj yuav tau txais txiaj ntsig zoo ntawm lawv cov txiaj ntsig.

Salmon thiab lwm yam ntses rog

Salmon, mackerel, tuna thiab anchovies tsis tsuas yog cua, tab sis kuj 3-4 kilograms ntawm kev noj haus, yooj yim digestible nqaij yog heev pab tau. Tom qab tag nrho, fatty ntses yog nplua nuj nyob rau hauv omega-3 polyunsaturated fatty acids. Cov kua qaub no muaj nyob hauv retina ntawm peb lub qhov muag thiab ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv qhov muag qhuav. Lawv kuj txo qis txoj kev pheej hmoo ntawm hnub nyoog ntsig txog macular degeneration.

Ob mus rau plaub servings ntawm oily ntses yuav tsum txaus kom muaj kev noj qab haus huv qhov muag. Yog tias koj tsis noj nqaij nruab deg, koj tuaj yeem tau txais cov kua qaub uas koj xav tau los ntawm kev ntxiv cov roj ntses rau koj cov zaub mov.

Berries thiab citrus

Berries (tshwj xeeb tshaj yog blueberries) yog suav hais tias yog ib qho ntawm cov khoom noj zoo tshaj plaws rau peb lub qhov muag. Txhua yam ua tsaug rau cov ntsiab lus siab ntawm cov vitamins A, C thiab E, nrog rau zinc. Vitamin A yog ib qho muaj zog antioxidant uas tiv thaiv qhov muag o. Nws kuj neutralizes dawb radicals.

Vitamin C tiv thaiv kev nce siab hauv lub cev, uas, yog tias tsis kho, tuaj yeem ua rau muaj qhov tshwm sim ntawm glaucoma. Vitamin E tuaj yeem pab tiv thaiv kab mob cataract.

Zinc, nyob rau hauv lem, yog cov ntxhia muaj zog heev uas pab tiv thaiv qhov muag tsis pom hmo ntuj. Citrus txiv hmab txiv ntoo kuj yog ib qho zoo heev phooj ywg nyob rau hauv kev sib ntaus tawm tsam qhov muag kab mob, vim hais tias lawv muaj ib tug loj npaum li cas ntawm vitamin C.

Carrot

Yog lawm, carrots thiab lwm yam zaub mov uas muaj xim txiv kab ntxwv (taub taub, txiv nkhaus taw, thiab lwm yam) tsis yog cov khawv koob, thiab lawv yuav tsis pab koj kho koj lub zeem muag. Tab sis lawv tuaj yeem txhim kho qhov muag tag nrho.

Cov txiv hmab txiv ntoo thiab zaub no muaj lutein thiab beta-carotene. Beta Carotene yog ib qho vitamin A provitamin uas peb twb paub tias muaj txiaj ntsig zoo rau qhov muag. Yog li, nco ntsoov suav nrog ntau qhov chaw ntawm vitamin A hauv koj cov zaub mov.

Almond

Almonds thiab lwm yam txiv ntoo yog nplua nuj nyob rau hauv vitamin E. Thiab vitamin E, raws li peb sau saum toj no, pab nyob rau hauv kev sib ntaus tawm tsam macular degeneration. Tsis tas li ntawd, cov vitamin no yuav tiv thaiv koj ntawm cataracts.

Indulge nyob rau hauv ib tug puv tes ntawm almonds txhua txhua hnub, thiab ces koj yuav tau txais txog ib nrab ntawm cov kev pom zoo niaj hnub noj cov vitamin E. Thiab yog hais tias koj ntxiv berries thiab lwm yam khoom noj uas kuj nplua nuj nyob rau hauv cov vitamin no, ces koj yuav tau yooj yim haus cov cai.

Peb muaj kev cuam tshuam rau peb txoj kev noj qab haus huv ntau dua li peb xav. Thiab nws yog peb lub luag haujlwm los muab peb lub qhov muag nrog cov khoom noj uas lawv xav tau. Muab cov 6 cov zaub mov no tso rau hauv koj cov zaub mov thiab koj yuav ua ib kauj ruam mus rau qhov yog.