EHTIYOTKUNII CHASHMON VA ISTEMOLI VITAMINHO

Pas az durust tashkil namudani joi korii khud, baroi kam kardani shiddathoi fikri va jismoni boyad qoidahoi zerini rejai koriro rioya namud:

•  Pas az har yak soati kori 5-10 daqiqa yo pas az du soati kori 15-20 daqiqa tanaffus namudan.
•  Vaqti tanaffusro baroi istirohati faol va gimnastikai chashmon istifoda burdan – az kreslo nakhesta pushtmonakro ba tavri amudi ovardan, chashmonro kalon kushodan va ba pesh nigoh kardan.
•  Az joy khestan va gimnastikai chashmonro davom dodan: ba tarafhoi gunogun zud-zud nigoh kardan, chashmonro harakati davrashakl dodan, pushidan, chashmaki zadan, molishi sabuki chashm kardan va gayraho.

Agar hangomi korkuni shumo his kuned, ki chashmonaton sakht dard mekunand va dar oina bined, ki onho surkh shudaand, on goh az yak qatra dorui chashm – «Visine» istifoda bared. Baroi khastagii umumiro bartaraf kardan boshad, mashqhoi muqarrarii jismoniro ijro namoed. Hohed, ki in qoidaho natijahoi dilkhohi khudro dihand, dar vaqti muayyanshuda ba tavri ratsionali khurok istemol namoed. Organizmi shakhsoni dar nazdi kompyuter doimokorkunanda ba vitaminho va mikroelementho ehtiyoji ziyodtar dorand. Dar borai baze az vitaminho malumot medihem:

•  Vitamini A (retinol) ba barqarorshavii funksiyahoi chashmon musoidat namuda, qobiliyati binishi ranghoro ziyodtar menamoyad. In vitamin dar mahsulothoi az hayvonotu parrandagon istehsolkardashuda khele ziyod ast. Jigari hayvonotu mohihoi
• bahri, tukhm, shir, ravgani maska va panir dar khud ba miqdori ziyod vitamini A dorand. Dar mahsulothoi az rastaniho tayyorkardashuda, vitamini A dar shakli karotin mavjud ast. Istemoli sabzi, zardolu, karam, lubiyoi sabz va gayraho ba qabuli vitamini A sabab megardand. Agar ba joi mahsulothoi vitamindor nimvitaminhoi tayyor istemol karda shavad, on goh meyori shabonaruzi 1,5 mg ast.
•  Vitamini V2 (riboflavin) niz ba binishi chashmon tasiri musbat rasonida, dar sintezi gemoglobin ishtirok menamoyad. Hangomi narasidani in vitamin chashmon zud monda va surkh meshavand va az onho gayriikhtiyor ashk merezad. Vitamini V2 dar khamirturush, chormagz, gusht va mahsulothoi galladonagivu lubiyogi khele ziyod ast. Meyori istemolii vitamini V2 ba 2,5 mg barobar ast.
•  Vitamini S (kislotai askorbin) dar ravandhoi mubodilai moddai organizm, uglevodho, barqarorshavii hujayraho va gayraho ishtirok menamoyad. Narasidani vitamini S organizmro bequvvat gardonida, onro ba omilhoi nomusoidi muhiti atrof khele hasos megardonad. Vitamini S dar marmijoni siyoh, khuch va petrushka khele ziyod ast. Meyori shabonaruzii istemoli in vitamin 70-100 mg ast.

Honandagoni aziz! Hotirrason menamoem, ki dar istifodai vitamin va nimvitaminho ehtiyotkor budan zarur ast. Meyori istemol va rejai qabulkunii onhoro qatiyan rioya namudan lozim ast.

 Savolho:

1. Pas az yak soati korii nazdi ekran chi qadar boyad dam girift? Pas az du soat – chi?
2. Gimnastikai chashm gufta chiro mefahmed?
3. Vitamini A kadom khosiyathoro dorost?
4. Organizmro bo vitamini A chi tavr tamin kardan mumkin ast?
5. Vitaminhoi V2 va S-ro dar yak shabonaruz chi qadar istemol kardan mumkin ast?

 Suporish:

1. Matni mavzuro bodiqqat khoned va onro naql kuned.
2. Hosiyathoi vitaminhoi A, V2 va S-ro dar daftaraton navised va qayd kuned, ki onho dar tarkibi kadom mahsulotho ziyodand.