Feem ntau, cov teeb meem kev noj qab haus huv qhov muag pom tias yuav ua li cas txhawm rau txhawm rau hnav kom ua haujlwm ntawm lub koos pis tawj thiab qhov kev tawm dag zog ua kom txo cov leeg qhov muag. Tab sis peb feem ntau tsis nco qab yuav ua li cas thiaj tseem ceeb yog kev noj kom raug. Tag nrho cov zaub mov muaj cov as-ham uas pub rau thaj chaw sib txawv ntawm peb lub qhov muag thiab pab tiv thaiv teeb meem xws li kev cuam tshuam txog hnub nyoog macular degeneration, cataracts, thiab tsaus ntuj dig muag.
Nov yog xya yam khoom noj muaj txiaj ntsig zoo rau lub qhov muag noj qab haus huv.
Beta-carotene
Beta-carotene yog cov as-ham los ntawm tsev neeg carotenoid thiab ua haujlwm ua lub zog pab txhawb zog rau lub qhov muag thiab lub cev tag nrho. Hauv tshwj xeeb, beta-carotene txhim kho lub zeem muag hmo ntuj thiab tseem pab tiv thaiv kev puas tsuaj rau cov qhov muag hlwb thiab kho cov hlwb uas twb tau ua puas lawm.
Cov Khoom Noj Muaj Beta-Carotene:
- zaub ntug hauv paus,
- qab zib,
- txiv hmab txiv ntoo loj-txiv hmab txiv ntoo,
- kua txob (liab, daj thiab txiv kab ntxwv),
- zaub paj ntsuab,
- cov zaub ntsuab pom.
vitamin C
Vitamin C paub txog nws cov kev muaj txiaj ntsig zoo ntawm cov kab mob hauv lub cev, tab sis nws cov txiaj ntsig muaj tseeb hauv lub cev yog li cov tshuaj tiv thaiv kab mob uas tiv thaiv cov hlwb los ntawm cov teeb meem tsis zoo. Rau qhov muag, vitamin C ua si lub luag haujlwm tseem ceeb hauv kev txo qis kev pheej hmoo ntawm macular degeneration thiab cataracts.
Cov Khoom Noj Muaj Vitamin C:
- cov txiv hmab txiv ntoo: txiv qaub, txiv qaub, txiv kab ntxwv qaub,
- berries: txiv pos nphuab, blueberries, blackberries,
- cov zaub ntsuab pom.
vitamin E
No lub cev rog-soluble vitamin tsis tsuas yog muaj zog antioxidant. Kev tshawb fawb qhia tias cov vitamin E pab qeeb macular degeneration.
Vitamin E-nplua nuj zaub mov:
- txiv kab ntxwv,
- qab zib,
- zaub ntsuab,
- taub dag,
- zaub ntsuab,
- Kua txob liab,
- paj dawb,
- avocado,
- txiv laum huab xeeb,
- txiv nkhaus taw.
Qhov tseem ceeb yog fatty acids
Fatty acids uas yog qhov tseem ceeb rau peb, tab sis nyob rau hauv qhov ntau ntawm cov zaub mov niaj hnub. Omega-3 fatty acids muaj cov txiaj ntsig zoo ntawm cov hlab ntsha thiab pob qij txha, pab tiv thaiv kev mob o - qhov tseem ceeb ntawm txhua yam kab mob. Cov rog no pab ua rau qhov muag qhuav, txhawb kev ua haujlwm rov qab, thiab yog qhov tseem ceeb rau kev noj qab haus huv qhov muag.
Cov khoom noj muaj cov omega-3 fatty acids:
- chia noob,
- flax-noob,
- walnuts,
- salmon thiab lwm cov ntses rog rog,
- taum pauv,
- taum paj,
- Zaub pob qe,
- pob zaub paj.
zinc
Zinc yog cov khoom noj khoom haus tseem ceeb thiab muaj ntau lub luag haujlwm hauv lub cev, xws li tswj kev ua haujlwm kom zoo ntawm lub qog ua haujlwm thiab txhawb lub zog. Rau kev mob ntawm lub qhov muag, zinc kuj tseem yog micronutrient tseem ceeb uas, piv txwv li, pab txo kev pheej hmoo ntawm macular degeneration.
Khoom noj muaj nplua mias:
- zaub ntsuab,
- taub dag thiab zucchini noob,
- txiv puv txiv ntoo,
- cocoa thiab cocoa hmoov,
- nceb,
- qe,
- oysters thiab clams,
Lutein thiab Zeaxanthin
Cov carotenoids pab qeeb qeeb ntsig txog hnub nyoog ntsig txog macular degeneration zoo li tiv thaiv peb lub qhov muag los ntawm kev coj ua pob zeb.
Cov khoom noj muaj nplua nuj nyob hauv lutein thiab zeaxanthin:
- zaub nplooj ntsuab tsaus,
- taum ntsuab,
- Zaub pob qe,
- maize
- txiv kab ntxwv thiab tangerines,
- txiv ntaub ntoo,
- zaub xas lav,
- txiv duaj,
- zaub ntug hauv paus,
- lub dib pag.