Koj qhov kev pom yog qhov tseem ceeb tshaj plaws ntawm koj tsib qhov kev xav.

Qhov muag kev noj qab haus huv mus koom tes nrog kev noj qab haus huv tag nrho, tab sis ob peb cov as-ham tseem ceeb tshwj xeeb rau koj ob lub qhov muag.

Cov as-ham no pab tswj qhov muag ua haujlwm, tiv thaiv koj lub qhov muag los ntawm teeb pom kev zoo, thiab txo qis kev loj hlob ntawm cov kab mob uas muaj hnub nyoog.

Nov yog 8 cov khoom noj uas muaj txiaj ntsig zoo rau koj ob lub qhov muag.

Txheej txheem cej luam ntawm Cov Kab Mob Qhov Muag

Koj qhov kev pheej hmoo ntawm kev tsim kab mob qhov muag nce ntxiv nrog rau hnub nyoog. Cov kab mob qhov muag feem ntau muaj xws li:

• Kab mob cataracts. Ib yam mob uas koj ob lub qhov muag ua tsaus. Cov hnub nyoog ntsig txog cataracts yog qhov ua rau pom kev tsis pom kev thiab dig muag thoob ntiaj teb.
• Mob ntshav qab zib retinopathy. Nrog rau ntshav qab zib mellitus thiab ua rau pom kev tsis pom kev thiab qhov muag tsis pom kev, retinopathy tshwm sim thaum cov ntshav qab zib siab ua rau cov hlab ntsha hauv koj lub retina.
• Mob qhov muag qhuav. Ib qho mob uas cim los ntawm cov kua muag tsis txaus, uas ua rau koj ob lub qhov muag qhuav thiab ua rau tsis xis nyob thiab muaj teeb meem pom kev.
• Glaucoma. Ib pawg ntawm cov kab mob tshwm sim los ntawm kev nce zuj zus ntawm koj cov hlab ntsha optic, uas hloov cov ntaub ntawv pom ntawm lub qhov muag mus rau lub hlwb. Glaucoma tuaj yeem ua rau qhov muag tsis pom kev lossis dig muag.
• Macular degeneration. Lub macula yog qhov nruab nrab ntawm koj lub retina. Age-related macular degeneration (AMD) yog ib qho ntawm cov ua rau dig muag hauv cov teb chaws tsim.

Txawm hais tias koj qhov kev pheej hmoo ntawm cov kab mob no nyob ntawm qee qhov ntawm koj cov noob, koj cov zaub mov tuaj yeem ua lub luag haujlwm tseem ceeb.

TSEEM CEEB

Feem ntau ntawm qhov muag yog cataracts, macular degeneration, glaucoma thiab ntshav qab zib retinopathy. Koj txoj kev pheej hmoo ntawm kev tsim cov kab mob no nyob ntawm koj lub hnub nyoog, noob caj noob ces, mob ntev thiab kev ua neej.

1. Vitamin A

yog ib qho ua rau qhov muag tsis pom kev thoob ntiaj teb ( ).

Cov vitamin no yog qhov tseem ceeb rau kev tswj xyuas cov hlwb photosensitive hauv koj lub qhov muag, tseem hu ua photoreceptors.

Yog tias koj tsis tau txais cov vitamin A txaus, koj tuaj yeem ntsib qhov muag tsis pom kev hmo ntuj, qhov muag qhuav, lossis txawm tias mob hnyav dua, nyob ntawm qhov hnyav ntawm koj qhov tsis txaus ().

Vitamin A tsuas yog pom nyob rau hauv cov zaub mov ntawm tsiaj keeb kwm. Cov no suav nrog daim siab, qe qe thiab cov khoom siv mis nyuj.

Txawm li cas los xij, koj tuaj yeem tau txais vitamin A los ntawm cov tshuaj tua kab mob antioxidant hu ua provitamin A carotenoids, pom muaj ntau hauv qee cov txiv hmab txiv ntoo thiab zaub.

Provitamin A carotenoids muab qhov nruab nrab kwv yees li 30% ntawm cov pejxeem cov vitamin A xav tau. Qhov zoo tshaj plaws ntawm cov no yog beta-carotene, uas muaj nyob rau hauv ntau ntau hauv kale, spinach thiab carrots ().

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Vitamin A tsis txaus tuaj yeem ua rau qhov muag tsis pom kev hmo ntuj thiab qhov muag qhuav. Vitamin A tsuas yog pom nyob rau hauv cov khoom noj tsiaj, tab sis koj lub cev tuaj yeem hloov qee yam carotenoids cog rau hauv cov vitamin A.

2-3. Lutein thiab Zeaxanthin

yog daj carotenoid antioxidants hu ua macular pigments.

Lawv yog cov concentrated nyob rau hauv lub macula, lub hauv paus ntawm koj retina, uas yog ib txheej ntawm lub teeb-rhiab hlwb nyob rau sab nraum qab ntawm koj lub qhov muag.

Lutein thiab zeaxanthin ua haujlwm ua cov tshuaj pleev thaiv hnub ntuj. Lawv ntseeg tias ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv koj lub qhov muag ntawm ( ).

Cov kev tshawb fawb tswj tau qhia tias kev noj lutein thiab zeaxanthin yog proportional rau lawv qib hauv koj lub retina ().

Ib txoj kev tshawb fawb soj ntsuam hauv cov neeg laus hnub nyoog nruab nrab thiab cov laus tau sau tseg tias kev noj 6 mg ntawm lutein thiab / lossis zeaxanthin ib hnub txo qis qhov kev pheej hmoo ntawm AMD.

Cov kws tshawb fawb tseem pom tau tias cov neeg uas tau noj cov lutein thiab zeaxanthin ntau tshaj plaws muaj 43% qis dua qhov kev pheej hmoo ntawm macular degeneration dua li cov uas tau noj tsawg kawg nkaus ().

Txawm li cas los xij, cov pov thawj tsis zoo ib yam nkaus. Ib qho kev tshuaj ntsuam meta-kev soj ntsuam ntawm rau qhov kev soj ntsuam kev tshawb fawb qhia tau hais tias lutein thiab zeaxanthin tsuas yog tiv thaiv cov theem kawg ntawm AMD, tsis yog nws cov theem pib ntawm kev loj hlob ().

Lutein thiab zeaxanthin feem ntau pom ua ke hauv cov khoom noj. Spinach, Swiss chard, kale, parsley, pistachios thiab ntsuab peas yog qhov zoo tshaj plaws ().

Tsis tas li ntawd, qe qe, pob kws qab zib, thiab cov txiv hmab txiv ntoo liab kuj tseem muaj cov lutein thiab zeaxanthin ().

Qhov tseeb, qe qe yog suav tias yog ib qho ntawm qhov zoo tshaj plaws vim lawv cov ntsiab lus muaj roj ntau. Carotenoids yog absorbed zoo dua thaum noj nrog rog, yog li nws yog qhov zoo tshaj kom ntxiv cov roj noj qab haus huv rau koj cov zaub nyoos (, , ).

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Kev noj ntau ntawm lutein thiab zeaxanthin tuaj yeem txo koj txoj kev pheej hmoo ntawm cov kab mob qhov muag, xws li macular degeneration thiab cataracts.

4. Omega-3 fatty acids

Long-chain EPA thiab DHA yog qhov tseem ceeb rau kev noj qab haus huv ntawm qhov muag.

DHA muaj nyob rau hauv ntau qhov ntau hauv koj lub retina, qhov uas nws tuaj yeem pab tswj qhov muag ua haujlwm. Nws tseem yog ib qho tseem ceeb rau kev loj hlob ntawm lub hlwb thiab qhov muag thaum ntxov thaum yau. Yog li, qhov tsis txaus ntawm DHA tuaj yeem ua rau tsis pom kev, tshwj xeeb hauv cov menyuam yaus (, , , ).

Cov pov thawj tseem qhia tau tias nws yuav pab tau cov neeg uas muaj qhov muag qhuav (, , , ).

Ib txoj kev tshawb fawb hauv cov neeg uas muaj qhov muag qhuav pom tau hais tias noj EPA thiab DHA cov tshuaj txhua hnub rau peb lub hlis txo cov tsos mob ntawm qhov muag qhuav los ntawm kev tsim kua muag ().

Omega-3 fatty acids kuj tseem tuaj yeem pab tiv thaiv lwm yam kab mob qhov muag. Kev tshawb fawb ntawm cov neeg laus hnub nyoog nruab nrab thiab cov laus uas muaj ntshav qab zib tau pom tias noj tsawg kawg 500 mg ntawm cov saw ntev omega-3 txhua hnub tuaj yeem txo qhov kev pheej hmoo ntawm ntshav qab zib retinopathy ().

Hauv qhov sib piv, omega-3 fatty acids tsis yog kev kho mob zoo rau AMD ().

Qhov zoo tshaj plaws kev noj haus ntawm EPA thiab DHA yog oily ntses. Tsis tas li ntawd, cov tshuaj omega-3 tau txais los ntawm cov ntses lossis microalgae tau dav dav.

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Tau txais cov nyiaj txaus ntawm cov saw ntev ntev omega-3 fatty acids EPA thiab DHA los ntawm cov ntses rog lossis cov tshuaj ntxiv tuaj yeem txo qhov kev pheej hmoo ntawm ntau qhov muag kab mob, tshwj xeeb tshaj yog qhov muag qhuav.

5. Gamma-linolenic acid

Gamma-linolenic acid (GLA) yog omega-6 fatty acid tam sim no nyob rau hauv me me hauv cov khoom noj niaj hnub no.

Tsis zoo li ntau lwm yam omega-6 fatty acids, GLA zoo nkaus li muaj zog (, ).

Qhov chaw nplua nuj tshaj plaws ntawm GLA yog cov roj primrose yav tsaus ntuj thiab cov roj hnub qub.

Qee cov pov thawj qhia tias noj cov roj primrose yav tsaus ntuj tuaj yeem txo cov tsos mob ntawm qhov muag qhuav.

Ib txoj kev tshawb nrhiav randomized tau muab rau cov poj niam uas muaj qhov muag qhuav ib hnub noj cov roj primrose yav tsaus ntuj nrog 300 mg ntawm GLA. Txoj kev tshawb no tau sau tseg tias lawv cov tsos mob tau zoo dua li ntawm 6 lub hlis ().

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GLA, uas muaj nyob rau hauv ntau ntau nyob rau hauv yav tsaus ntuj primrose roj, yuav txo tau cov tsos mob ntawm qhuav qhov muag.

6. Vitamin C

Koj ob lub qhov muag xav tau ntau cov tshuaj antioxidants, ntau dua li lwm yam kabmob.

Cov tshuaj antioxidant zoo li tseem ceeb tshwj xeeb, txawm hais tias kev tshawb fawb tswj tau ntawm nws lub luag haujlwm hauv qhov muag kev noj qab haus huv tsis muaj.

Qhov concentration ntawm vitamin C yog siab dua nyob rau hauv lub aqueous lom zem ntawm lub qhov muag tshaj nyob rau hauv lwm yam dej ntawm lub cev. Aqueous lom zem yog cov kua dej uas ua rau sab nraud ntawm koj lub qhov muag.

Vitamin C qib nyob rau hauv aqueous lom zem yog ncaj qha proportional rau nws noj cov zaub mov. Hauv lwm lo lus, koj tuaj yeem nce nws cov concentration los ntawm kev noj tshuaj lossis noj (, ).

Cov kev tshawb fawb soj ntsuam pom tau hais tias cov neeg uas muaj kab mob cataracts yuav muaj cov tshuaj tiv thaiv antioxidant tsawg. Lawv kuj qhia tau tias cov neeg uas noj cov tshuaj vitamin C tsis tshua muaj kab mob cataracts (, ).

Txawm hais tias vitamin C zoo nkaus li ua lub luag haujlwm tiv thaiv hauv koj lub qhov muag, nws tsis paub meej tias cov tshuaj ntxiv puas muaj txiaj ntsig ntxiv rau cov neeg uas tsis txaus.

Muaj ntau cov vitamin C muaj nyob rau hauv ntau cov txiv hmab txiv ntoo thiab zaub, nrog rau cov kua txob, citrus txiv hmab txiv ntoo, kale, thiab broccoli ().

TSEEM CEEB

Vitamin C yog tsim nyog rau kev noj qab haus huv ntawm koj ob lub qhov muag, thiab tau txais txaus ntawm no antioxidant yuav tiv thaiv cataracts.

7. Vitamin E

yog ib pab pawg ntawm cov rog-soluble antioxidants uas tiv thaiv fatty acids los ntawm teeb meem oxidation.

Txij li thaum koj lub retina muaj cov ntsiab lus ntawm fatty acids, kev noj cov vitamin E txaus yog ib qho tseem ceeb rau kev noj qab haus huv qhov muag ().

Txawm hais tias qhov tsis txaus vitamin E loj tuaj yeem ua rau lub qhov muag tsis pom kev thiab qhov muag tsis pom kev, nws tsis paub meej tias cov tshuaj ntxiv puas muaj txiaj ntsig ntxiv yog tias koj cov khoom noj muaj txaus (, ).

Ib qho kev soj ntsuam qhia tau hais tias kev noj ntau dua 7 mg ntawm vitamin E txhua hnub tuaj yeem txo koj txoj kev pheej hmoo ntawm hnub nyoog ntsig txog cataracts los ntawm 6% ().

Hauv qhov sib piv, randomized tswj cov kev tshawb fawb qhia tias cov tshuaj vitamin E tsis ua kom qeeb lossis tiv thaiv kev loj hlob ntawm cataracts ().

Cov khoom noj zoo tshaj plaws ntawm cov vitamin E suav nrog cov noob paj noob hlis thiab zaub roj xws li roj flaxseed ().

TSEEM CEEB

Tsis muaj vitamin E tuaj yeem ua rau pom kev tsis pom kev thiab dig muag. Rau cov neeg uas tsis muaj qhov tsis txaus, cov tshuaj ntxiv tsis zoo li yuav muab cov txiaj ntsig ntxiv.

8. Zinc

Koj ob lub qhov muag muaj zinc ().

yog ib feem ntawm ntau cov enzymes tseem ceeb, suav nrog superoxide dismutase, uas ua haujlwm ua antioxidant.

Nws kuj zoo nkaus li koom nrog hauv kev tsim cov pigments pom hauv koj lub retina. Vim li no, zinc deficiency tuaj yeem ua rau hmo ntuj dig muag ().

Hauv ib txoj kev tshawb fawb, cov neeg laus uas muaj cov macular degeneration thaum ntxov tau muab zinc ntxiv. Lawv cov macular deterioration qeeb thiab lawv tswj lawv qhov pom kev zoo dua li cov neeg tau txais cov placebo ().

Txawm li cas los xij, yuav tsum muaj kev tshawb fawb ntau ntxiv ua ntej cov lus pom zoo tuaj yeem kos.

Ntuj zinc muaj xws li oysters, nqaij, taub dag noob thiab txiv laum huab xeeb ().

TSEEM CEEB

Zinc plays lub luag haujlwm tseem ceeb hauv qhov muag ua haujlwm. Ib txoj kev tshawb fawb qhia tias cov tshuaj ntxiv tuaj yeem ua rau qeeb ntawm kev loj hlob ntawm macular degeneration hauv cov neeg laus.

Cov kab hauv qab

Kev noj qab haus huv ntawm kev noj qab haus huv, xws li kev noj zaub mov zoo thiab kev ua lub cev tsis tu ncua, tuaj yeem pab tiv thaiv ntau yam kab mob, nrog rau qhov muag.

Tau txais cov as-ham txaus uas tau teev tseg saum toj no tuaj yeem pab txo koj txoj kev pheej hmoo. Lwm tus kuj tuaj yeem ua lub luag haujlwm hauv qhov muag.

Txawm li cas los xij, tsis txhob tso tseg tag nrho koj lub cev. Kev noj zaub mov kom koj noj qab nyob zoo yuav ua rau koj lub qhov muag noj qab nyob zoo thiab.