Noj qab nyob zoo tsis yog tsuas yog ib tug slim daim duab, tab sis kuj zoo-groomed ob lub qhov muag. Cov zaub mov uas peb muab tso rau hauv peb daim phiaj txhua hnub txawm txiav txim siab txog qib dej ntawm lub qhov muag, uas yog vim li cas nws tseem ceeb heev uas yuav tsum tau coj mus rau hauv tus account tag nrho cov zaub mov tsim nyog thiab cov vitamins.
Nws tsim nyog suav nrog cov ntses hauv cov ntawv qhia zaub mov, vim tias lawv muab omega-3 fatty acids tsim nyog rau kev pom zoo. Lawv yog lub luag haujlwm rau kev tsim cov photoreceptors thiab paj hlwb hauv retina ntawm lub qhov muag. Txhawm rau kom ntseeg tau tias lawv qhov zoo tshaj plaws, koj yuav tsum ncav cuag cov ntses salmon lossis cov vitamins hauv cov tshuaj ntsiav. Dab tsi lwm cov khoom xyaw tsim nyog rau kev pom zoo?
Anthocyanins
- Cov tshuaj uas muab cov xim rau paj thiab txiv hmab txiv ntoo, tiv thaiv o, kab mob, tiv thaiv cov hlab ntsha ntawm lub qhov muag thiab txhawb kev tsim cov rhodopsin, uas yog ib tug photosensitive retinal pigment. Red cabbage thiab txiv hmab txiv ntoo xws li cherries, qaub cherries, chokeberries, currants, strawberries thiab plums muaj ntau ntawm nws.
Complex vitamins A, C thiab E
Cov vitamins uas tau txais ncaj qha los ntawm cov zaub mov yog qhov zoo tshaj plaws rau peb kev noj qab haus huv. Vitamins A, C thiab E, uas ua raws li antioxidants uas tiv thaiv oxidative kev nyuaj siab, tshwj xeeb tshaj yog rau qhov muag pom.
- Vitamin A deficiency tuaj yeem ua rau qhov muag tsis pom kev hmo ntuj, tseem hu ua qhov muag tsis pom kev hmo ntuj. Qhov kev hem thawj thib ob yog qhov muag qhuav, uas yog hu ua. xerophthalmia. Cia peb sim ua kom muaj zaub mov nplua nuj hauv beta-carotene ntawm peb lub phaj txhua hnub, suav nrog: daim siab, spinach, carrots, broccoli lossis taub dag.
- Ntawm qhov tod tes, vitamin C tsis txaus, sib nrug los ntawm kev ua kom muaj kab mob, ntxiv rau kev pheej hmoo ntawm cataracts. Citrus txiv hmab txiv ntoo thiab currants yog qhov pom tseeb ntawm vitamin C, txawm hais tias nws tseem muaj nyob rau hauv sawv hips, txiv apples, txiv hmab txiv ntoo, asparagus, broccoli thiab liab peppers.
- Qhov kawg ntawm cov vitamins uas muaj txiaj ntsig zoo rau kev ua haujlwm ntawm qhov muag pom kev yog vitamin E. Nws lub luag haujlwm tseem ceeb yog txhawm rau tshem tawm cov dawb radicals. Peb tuaj yeem pom nws hauv cov txiv ntseej, almonds, hom qoob mog, margarine, paj noob hlis, pob kws los yog taum roj.
Cov khoom xyaw ntxhia
- Noj tsis tu ncua zinc tshem tawm qhov muag khaus. Vim tias nws cuam tshuam nrog vitamin A, nws ua kom muaj kev ua haujlwm zoo ntawm macula, uas nyob hauv nruab nrab ntawm lub qhov muag. Cov zaub mov muaj nyob rau hauv cov mis nyuj, daim siab, qe, taub dag, legumes thiab wholegrain qhob cij.
- Manganese cheb dawb radicals los ntawm lub cev. Txhawm rau ntxiv manganese, nws raug nquahu kom noj parsley paus, beets, cauliflower thiab sunflower noob.
- Tooj txhim kho kev pom. Nws muaj nyob rau hauv txiv ntseej, avocados thiab nqaij nruab deg.
- selenium tiv thaiv lub qhov muag los ntawm kev tsim cov ntshav qab zib retinopathy. Selenium deficiency tsis tshua muaj, txhawm rau tiv thaiv nws, koj yuav tsum ncav cuag cov nplej xim av, asparagus, qe thiab dos.