1 - Carrots
Noj zaub mov zoo yuav pab kom koj lub qhov muag noj qab nyob zoo. Piv txwv, nws yog qhov paub zoo tias vitamin A yog qhov tseem ceeb rau kev pom kev, thiab qhov tsis muaj peev xwm ua rau muaj kev puas tsuaj uas hu ua night-blindness.
Cov kev tshawb pom los ntawm "Kev Ntsuam Xyuas Hnub Nyoog Muaj Teeb Meem" - yog lub chaw kuaj mob loj txhawb nqa lub koom haum National Eye Institute, qhia tias vitamin C, vitamin E, beta-carotene, thiab lutein yuav pab txo cov kev phom sij ntawm lub hnub nyoog txog kev lag luam, ib tug ua rau dig muag hauv cov laus.
Cov kev tshawb fawb ntxiv hais tias omega-3 fatty acids yuav pab tiv thaiv qhov muag ntawm retinal degeneration thiab yooj yim rau qhov tsis xis nyob ntawm qhov muag qhuav.
Tau kawg, nws tseem ceeb kom taw tes tias cov kws tshawb fawb tau siv ntau cov kev lag luam hauv cov kev tshawb fawb no-zoo ib yam li koj yuav pom hauv tshwj xeeb uas tau muab kev pabcuam noj tshuaj. Tab sis, kuv tau pom cov khoom noj uas muaj siab rau ib los yog ntau dua ntawm cov kev tiv thaiv ntawm qhov muag.
Coj carrots, piv txwv li. Carrots muab cov vitamin A, thiab nws cov txheej txheem, beta-carotene. Vitamin A yog ib qho tseem ceeb rau kev pom kev vim tias nws yuav tsum tau tsim cov rhodopsin, uas yog ib qho protein uas absorbs lub teeb nyob rau hauv retina. Vitamin A kuj tsim nyog rau kev ua haujlwm ntawm lub pobtawb thiab lub cev uas nyob ib puag ncig koj ob lub qhov muag.
Carrots kuj yog nplua nuj nyob rau hauv poov tshuaj thiab fiber thaum muaj qis nyob rau hauv calorie ntau ntau thiab yuav luag tsis muaj rog. Pab zaub ntug hauv paus nrog ib lub ncuav tsis tshuav roj qaub ncaug, ua ib qho zaub xam lav nrog zaub txhwb qaib, los yog muab cov zaub ua siav ua zaub mov noj qab haus huv.
2 - Txiv kab ntxwv
Txiv kab ntxwv yog qhov zoo rau koj lub zeem muag vim tias lawv yog ib qho zoo heev ntawm cov vitamin C, uas tau siv los ntawm Age-Related Eye Disease Study. Vitamin C kuj yog antioxidant, thiab koj lub cev xav tau nws los ua cov ntaub so ntswg thiab rau kev noj qab haus huv cov hlab ntsha, nrog rau cov neeg nyob hauv koj lub qhov muag.
Cov txiv kab ntxwv yuav ua ntau tshaj qhov muag kom zoo vim lawv tseem muaj potassium, fiber, calcium , thiab folate. Ib lub txiv kab ntxwv ua rau muaj khoom noj txom ncauj zoo-thiab-mus, lossis koj muaj peev xwm txaus siab rau lub khob ntawm cov kua txiv kab ntxwv txhua lub sijhawm.
3 - Txiv pos nphuab
Cov kua txiv hmab txiv ntoo kuj tau ntim nrog vitamin C, yog li lawv yuav pab tiv thaiv koj ob lub qhov muag los ntawm cov kab mob hnub nyoog thiab ua kom cov nqaij thiab cov hlab ntsha hauv koj lub qhov muag nyob zoo.
Strawberries tseem nplua nuj nyob rau hauv folate (ib vitamin B), fiber, thiab ib qho array ntawm phytochemicals. Noj cov txiv pos nphuab dawb los yog topped nrog ib lub dab ntawm whipped cream thiab tws neeg rau. Los yog ua hauj lwm rau lawv nrog Greek yogurt lossis steel txiav oatmeal rau noj tshais noj qab nyob zoo. Tej zaum koj yuav xav sim strawberry vinaigrette los sis Strawberry nqaij qaib zaub xam lav .
4 - Cov Qos Yaj
Cov qos yaj ywm muaj nplua nuj nyob hauv vitamin A, beta-carotene, potassium, thiab fiber, zoo li carrots, yog li lawv kuj zoo rau koj lub qhov muag mob. Cov kua qab zib ua rau cov qos yaj ywm qab zib tom qab noj mov, yog li nws yooj yim kom tau tag nrho cov khoom noj zoo rau koj cov zaub mov, txawm tias koj yog ib qho khoom noj khoom haus.
Pab cov qos yaj ywm qab zib nrog txiv ntseej roj, los yog kov ib lub qab zib glaze los yog to top nrog taum taum, dos, kua zaub ua pob tw los yog ceev. Siv sij hawm so los ntawm Fabkis txoj qis thiab ua qos yaj ywm qab qab zib, nrog me ntsis ntawm zib suab thaj nyob rau sab saum toj. Los yog sim qos yaj ywm casserole . Yum!
5 - Oysters
Oysters yog qhov zoo rau koj lub zeem muag vim hais tias lawv nyob hauv siab zinc heev, uas tau siv rau hauv "Kev Ntsig Txog Hnub Nyoog Txog Kabmob". Yog tias koj tsis nyiam oysters , koj tuaj yeem tseem tau qe tau qe los ntawm cov txiv ntseej, nqaij nyuj, lossis nqaij npuas, txawm tias cov zas muaj ntau zinc dua lwm yam khoom noj.
Koj yuav pom cov kaus poom qoob loo ntawm cov khw muag khoom noj khoom haus feem ntau, thiab cov qhob cij nyoos muaj nyob hauv chav dej tshiab. Noj cov khoom noj nyoos, haus luam yeeb los yog siav ua ib qho appetizer, los yog ua kom muaj lub phom oyster.
6 - Spinach
Spinach txuas nrog rau qhov muag kev noj qab haus huv vim hais tias nws muaj lutein , uas muaj feem xyuam rau cov vitamin A. Kev tshawb pom tau hais tias cov neeg uas noj cov zaub ntsuab nplua nuj uas muaj roj ntsuab muaj peev xwm tuaj yeem muaj kev pheej hmoo ntawm cov kab mob macular degeneration.
Spinach kuj muab rau koj hlau , vitamin K , thiab folate, thiab muaj calorie ntau heev. Noj cov zaub nyoos yoojyim ntawm lub hauv paus ntawm ib qho khoom qab zib los yog ib feem ntawm ib pawg. Siav ua kom tov ua rau lub tais ua kom qab thiab noomri-ntim phaj los yog muaj kev noj qab haus huv muaj ntau yam zaub mov, xws li:
7 - Walnuts
Walnuts zoo rau koj ob lub qhov muag vim lawv muaj vitamin E , uas tau siv rau hauv "Age-Related Eye Disease Study," thiab ib qho tseem ceeb ntawm alpha-linolenic acid, uas yog cov nroj tsuag ntawm cov roj omega-3 fatty acid.
Walnuts kuj muaj nplua nuj nyob rau hauv zinc thiab lwm yam minerals, ntxiv rau ntau cov vitamins B-. Noj nqaij nyoos txiv hmab txiv ntoo nrog rau ib daim tshiab txiv hmab txiv ntoo kom zoo li khoom noj txom ncauj los yog zaub txhoov nplej thiab ntxiv rau ib qho zaub xam lav lossis zaub ua siav.
8 - Nqaij ntses
Salmon yog zoo rau kev noj qab haus huv qhov muag thiab tsis pom kev vim tias nws muaj cov nqi tseem ceeb ntawm omega-3 fatty acid-ntau tshaj lwm hom ntses los yog cov nqaij nruab deg. Cov kev tshawb fawb pom tias cov neeg uas muaj ntau dua ntawm cov fatty acids uas yuav tsis tshua muaj kev txom nyem los ntawm qhov muag qhuav.
Pab noj salmon rau noj hmo los yog siv ntsev hauv cov zaub qhwv hauv cov zaub xam lav thiab ntses liab ntses. Salmon kuj tuaj yeem muab raw (xws li sushi lossis sashimi), los yog haus luam yeeb nrog cov crackers.
Sim ua:
Qhov chaw:
Koom Haum Amelikas Amelikas. "Qhov tseem ceeb Fatty Acids Omega-3 DHA thiab EPA.
National Institutes of Health Lub Koom Haum Saib Xyuas Lub Tebchaws. "Kev Ntsuam Xyuas Cov Kev Mob Ntshav Rau Cov Hnub Uas Muaj Hnub Nyoog". http://www.nei.nih.gov/amd/.
National Institutes of Health, Office of Dietary Pab. "Kev Noj Zaub Mov Ntxiv: Vitamin A thiab Carotenoids." http://ods.od.nih.gov/factsheets/vitamina/.
Tan JS, Wang JJ, Dej Nyab V, Rochtchina E, Smith W, Mitchell P. "Dietary antioxidants thiab lub caij nyoog muaj xwm txheej ntawm lub hnub nyoog txog kev lag luam ntawm lub cev: Cov Kev Ntsuam Xyuas Xiav Cov Kev Sib Ntsib." Ophthalmology. 2008 FS; 115 (2): 334-41. http://www.aaojournal.org/article/S0161-6420(07)00474-5/abstract.