Raws li kev tshawb fawb los ntawm Max Planck lub koom haum nrog cov neeg los ntawm kaum peb haiv neeg sib txawv, 80% ntawm cov kev xav uas peb pom tau pom los ntawm qhov muag. Raws li Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv Ntiaj Teb (WHO), xyoo 2020 tus naj npawb ntawm cov neeg tsis pom kev tuaj yeem muaj txog 360 lab, suav nrog 80 txog 90 lab yuav dig muag. Cov xov xwm zoo yog tias, raws li WHO, 80% ntawm cov neeg mob dig muag yog zam tau vim tias lawv yog qhov tshwm sim ntawm kev tiv thaiv, txhais tau tias lawv tuaj yeem kho tau. Kev noj qab haus huv thiab kev noj zaub mov zoo cuam tshuam rau kev pom los ntawm kev pab txo qis kev pheej hmoo ntawm glaucoma, cataracts thiab macular degeneration.
Cov Khoom Muag Khoom Muag
Peb yuav tsum noj zaub ntau, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Kev noj zaub mov nplua nuj nyob rau hauv txiv hmab txiv ntoo thiab zaub ntawm tag nrho cov xim cuam tshuam rau peb kev noj qab haus huv tag nrho nrog rau kev noj qab haus huv ntawm peb lub qhov muag. Cov kws tshaj lij hais tias cov kab mob cataracts yog tshwm sim los ntawm qhov tsis sib xws hauv lub cev ntawm cov dawb radicals thiab antioxidants. Ob qhov zoo tshaj plaws tiv thaiv antioxidants, lutein thiab zeoxanthin, txo qhov kev pheej hmoo ntawm glaucoma thiab cataracts. Yog li ntawd, ntsuab nplooj zaub xws li ntsuab cabbage, spinach, celery, qus cabbage thiab lettuce yuav tsum nyob rau hauv cov ntawv qhia zaub mov. Steaming cov zaub mov no yog pom zoo kom tsis txhob poob lutein thaum ua noj. Tsis muaj vitamin A hauv peb cov zaub mov tuaj yeem ua rau qhov muag qhuav, pob txha pob txha, qhov muag tsis pom kev, thiab qhov muag tsis pom. Cov zaub mov zoo tshaj plaws uas peb yuav tsum suav nrog hauv peb cov zaub mov noj txhua hnub los txhim kho qhov muag muaj xws li:
· Carrots - muaj beta-carotene, cov xim carotenoid uas peb lub cev hloov mus ua vitamin A. Cov zaub nplooj ntsuab, xws li zaub qhwv, spinach lossis chard, txo qhov kev pheej hmoo ntawm cataracts los ntawm 30% vim muaj cov ntsiab lus ntawm vitamin K. Freshly ua kua txiv hmab txiv ntoo, berries thiab zaub tsis tsuas yog pab kom muaj lub zeem muag zoo, tab sis kuj nyob rau hauv txoj kev kho mob los kho qhov muag kab mob.
♦ Raws li kev tiv thaiv thiab kho cov kab mob cataracts, noj cov kua txiv hmab txiv ntoo ntawm carrots (noj plaub zaug ntau tshaj li cov khoom xyaw), celery, parsley thiab endive nplooj lettuce nyob rau hauv ib nrab ib khob peb zaug ib hnub twg ua ntej noj mov. ♦ Siv cov kua txiv hmab txiv ntoo thiab zaub txhwb qaib sib tov. ♦ Rau kev tiv thaiv thiab kev kho mob ntawm myopia, astigmatism thiab farsightedness, siv tsis tau tsuas yog cov kua txiv, tab sis kuj dib, beetroot, kua txiv ntawm spinach thiab cilantro nplooj, dill, blueberries, thiab kuj noj lawv tshiab. Piv txwv li, vim muaj ntau ntawm provitamin A, cilantro pab tswj kev pom zoo thaum muaj hnub nyoog laus thiab tiv thaiv qhov muag tsis pom thaum hmo ntuj. ♦ Blueberries txhim kho qhov pom kev pom, txo qhov muag qaug zog thaum ua haujlwm hnyav. Fresh blueberries thiab jam los ntawm nws, siv peb tablespoons txhua hnub. Haus ib qho infusion ntawm blueberry nplooj peb mus rau plaub zaug ib hnub rau ib hlis, ces so. Cherry berries muaj cov nyhuv zoo sib xws. ♦ Kua txiv txiv kab ntxwv yog cov zaub mov ntawm cov yeej. Nws muab peb lub cev ntau cov vitamins hauv ib khob. Ntxiv nrog rau kev ua kom peb noj qab haus huv thiab muaj zog, nws pab tswj lub qhov muag kom noj qab haus huv cov hlab ntsha, txo qhov kev pheej hmoo ntawm cataracts, thiab pab txo qhov pom kev tsis pom kev. Cov txiv hmab txiv ntoo tshiab muaj cov nyhuv tib yam. — Chocolate dub muaj cov flavonoids, uas tiv thaiv thiab txhim kho cov ntshav mus rau cov hlab ntsha, thiab tseem tswj lub cornea thiab lens nyob rau hauv ib txwm lub xeev. Tsis tas li ntawd, nws pab txo cov ntshav siab hauv cov neeg mob ntshav siab, uas yog qhov zoo heev rau cov neeg mob glaucoma. — Ceev. Vitamin E los ntawm txiv ntseej thiab, rau ntau dua, txiv laum huab xeeb, tseem ceeb heev rau kev pom. Cov txiv laum huab xeeb tiv thaiv kev puas tsuaj rau cov hlab ntsha, thiab vitamin E qeeb qhov pom ntawm cataracts thiab macular degeneration. Tsawg cov vitamins thiab fatty acids nyob rau hauv lub cev tuaj yeem ua rau muaj kev puas tsuaj loj rau cov hlab ntsha, uas thaum kawg ua rau dig muag. — Quinoa. Ophthalmologists pom zoo kom noj tag nrho cov nplej zoo li quinoa. No cov noob South American thiab nws cov txiaj ntsig ntau tau tsis ntev los no tau hloov pauv cov zaub mov thoob ntiaj teb. Tsis tas li ntawd, kev noj zaub mov glycemic qis pab txo qis kev pheej hmoo ntawm kev tsim muaj hnub nyoog ntsig txog macular degeneration ntawm retina, ib qho ntawm cov kab mob qhov muag uas ua rau dig muag. Vim li no, tag nrho cov nplej yog nyiam dua cov khoom noj uas muaj cov carbohydrates (cov khoom noj ua los ntawm cov hmoov nplej dawb). — ntsev txo hauv cov zaub mov yog qhov zoo rau qhov muag. Kev noj zaub mov ntau hauv sodium ua rau muaj kev pheej hmoo rau kab mob plawv thiab tseem ua rau muaj kev pheej hmoo ntawm cataracts. Kev noj zaub mov uas suav nrog tag nrho cov khoom noj no yuav pab koj tswj kev pom kev noj qab haus huv rau lub sijhawm ntev. Qhov zoo tshaj plaws yog tias koj tsis tsuas yog saib xyuas koj lub qhov muag xwb, tab sis kuj tseem tiv thaiv koj cov tawv nqaij, plaub hau, rau tes thiab pab koj lub cev tswj qhov hnyav. Hloov txoj kev ua neej thiab noj zaub mov tsis yooj yim, tab sis nws tseem ceeb heev rau kev noj qab haus huv. Nco ntsoov mus ntsib kws kho mob ib ntus. Thiab yog tias tsim nyog, noj cov vitamins.
Tsis txhob hnov qab ua qhov kev kuaj qhov muag tsis tu ncua
Peb lub qhov muag muaj zog txij li thaum peb sawv los txog rau thaum peb tsaug zog hauv txaj, tab sis ntau tus neeg mob siab rau kev noj qab haus huv ntawm lawv ob lub qhov muag tsuas yog thaum lawv ua rau tsis xis nyob. Qhov no yog txoj kev tsis ncaj ncees lawm. Lub qhov muag xav tau kev saib xyuas txhua hnub kom tsis txhob kis kab mob, qaug zog, lossis mob hnyav dua.
Cov kws tshawb fawb hais tias txhua yam txiv hmab txiv ntoo thiab zaub yog qhov zoo rau qhov muag. Vitamins A thiab C, nrog rau magnesium, yog qhov tseem ceeb rau kev txhim kho lub zeem muag, txawm tias lawv tsis tuaj yeem hloov qhov kev kuaj qhov muag tsis tu ncua. Txij li thaum nyob rau hauv qhov tsis pom kev tsis pom kev, uas tuaj yeem tshwm sim rau txhua lub hnub nyoog, qhov tshwm sim ntawm kev xeeb tub thiab tsis ua raws li qee txoj cai ua lub luag haujlwm tseem ceeb.
Txhua tus uas raug kuaj los ntawm kws kho mob ceeb toom nws tus kheej tiv thaiv qhov tsis pom kev. Tshwj xeeb tshaj yog nyob rau hauv cov me nyuam, vim hais tias nws tuaj yeem ua rau lub tsev kawm ntawv tsis zoo. Hauv cov neeg laus, kev loj hlob ntawm cov kab mob xws li myopia, astigmatism thiab thawj theem ntawm cataracts raug tswj.
Nws tsis tuaj yeem ua neej nyob tsis muaj khoos phis tawj, ntsiav tshuaj lossis TV, tab sis qhov muag feem ntau raug kev txom nyem vim peb siv cov khoom siv no yuam kev thiab tsis siv lawv kom raug.
Cov lus qhia thiab cov lus qhia hauv qab no yuav pab ua kom koj lub qhov muag noj qab nyob zoo thiab pom meej dua:
· Xaiv lub teeb pom kev zoo rau kev nyeem ntawv, ua haujlwm lossis kawm (lub teeb tom qab muag muag). · Ua haujlwm so tsis tu ncua thaum koj yuav tsum pom cov khoom nyob ze thiab pom kev nyuaj. Tsaus muag ntau zaus, kaw koj lub qhov muag, thiab so thaum koj nkees lossis qhuav. Rau qhov muag qhuav, siv qhov muag tee los ntawm tus kws kho mob ophthalmologist, lub npe hu ua tsim kua muag. Nws kuj raug pom zoo kom txo qis qhov ci ntawm cov ntxaij vab tshaus thiab txais yuav lub cev kom raug. · Saib TV ntawm qhov deb tsis ze tshaj li ob meters, thiab rau lub computer, qhov deb zoo tshaj yog tsis ze tshaj 50 centimeters. Tsis txhob glare ntawm TV thiab computer screens. Muab lub TV lossis lub khoos phis tawj tso rau hauv qhov chaw uas lub vijtsam tsis cuam tshuam lub teeb. Qee tus neeg pom tias nws yooj yim dua los ua haujlwm nrog lub computer hauv chav tsis pom kev. Hauv qhov no, koj tsis tuaj yeem saib ntawm qhov screen hauv qhov tsaus ntuj - qhov no ua rau qhov muag qaug zog heev. Lwm tus siv cov ntxaij lim dej tshwj xeeb uas tau muab tso rau ntawm lub computer screen. · Siv looj tsom iav dub rau kev ua haujlwm txaus ntshai. · Hnav looj tsom iav tiv thaiv UV tiv thaiv koj ob lub qhov muag los ntawm tshav ntuj ntau dhau. Kev raug ultraviolet ntau dhau tuaj yeem ua rau lub retina puas thiab ua rau tsis pom kev mus tas li, uas tuaj yeem ua rau muaj kev pheej hmoo ntawm kev tsim kab mob cataracts. · Tsis txhob haus luam yeeb, plua plav thiab roj uas ua rau koj lub qhov muag khaus. Tau txais kev kuaj mob tsis tu ncua nrog tus kws kho mob ophthalmologist. Kev mus ntsib kws kho mob txhua xyoo yog qhov xav tau tshaj plaws, txawm tias koj tsis pom muaj teeb meem tsis pom kev. Raws li rau cov menyuam yaus, cov kws tshaj lij pom zoo kom pib taug kev mus rau ophthalmologist txij thaum muaj hnub nyoog peb xyoos. · Saib xyuas qee yam kab mob uas cuam tshuam rau qhov muag tsis pom kev, tshwj xeeb tshaj yog tom qab hnub nyoog 40. Tiv thaiv ntshav qab zib los ntawm kev tswj cov ntshav qabzib ib txwm. Saib xyuas cov ntshav siab, tiv thaiv kev txhim kho ntshav siab. Tsis tas li ntawd tsis tu ncua xyuas cov qib roj cholesterol hauv cov ntshav, thiaj li tsis txhob nco txoj kev loj hlob ntawm atherosclerosis. · Muaj ntau yam kev tawm dag zog los so lub qhov muag thaum lub sijhawm thiab tom qab hnub tsis khoom, xaiv ib qho ntawm lawv.
Exercises rau so
♦ Txhua 20 feeb, thaum nyob rau pem hauv ntej ntawm lub monitor, saib deb li 20 vib nas this ntawm qhov deb li ntawm 6 meters yam tsis tau tsom mus rau dab tsi. ♦ Kaw koj ob lub qhov muag yam tsis tas nyem thiab so koj daim tawv muag. Npog lawv me ntsis nrog koj txhais tes. ♦ Nws yog ib qho tseem ceeb rau kev tawm dag zog kom cov ntshav ncig hauv qhov muag. Txhawm rau txhim kho cov ntshav ncig, ua ntej npog koj ob lub qhov muag nrog koj txhais tes, txhuam koj ob txhais tes kom zoo, thiab koj yuav hnov qhov kub ntawm ob txhais tes hla mus rau daim tawv muag, thaum lub qhov muag so. Tsis tas li ntawd, thaum ntxuav, nchuav dej txias rau ntawm koj ob lub qhov muag txog li 40 zaug.
Nco ntsoov, txhawm rau saib xyuas koj lub zeem muag thiab khaws cia rau ntau xyoo tom ntej, koj yuav tsum tau ua cov txheej txheem yooj yim los ntawm kev noj zaub mov kom zoo, ua rau lub neej noj qab haus huv, kuaj xyuas ib ntus nrog tus kws kho qhov muag, kev tawm dag zog ib txwm, thiab txo lub sijhawm. nyob rau hauv pem hauv ntej ntawm cov ntxaij vab tshaus digital uas peb siv txhua hnub.
Noj qab nyob zoo!