Nā mea e hana ai no ke olakino maka – Nā meaʻai maikaʻi no nā maka

ʻO ka hiki ke ʻike i ka honua he pōmaikaʻi maoli. ʻO nā maka ko mākou ʻano manaʻo koʻikoʻi e hiki ai iā mākou ke manaʻo me ka hoʻopā ʻole. ʻO ia ke kumu e mālama pono ai mākou iā lākou. ʻOiaʻiʻo, ʻo ko mākou mau makahiki, genetics a me ka hana nui ʻana i nā mea uila e pili ana i ko mākou mau maka i ka manawa. No laila, he mea nui ka meaʻai. ʻO nā meaʻai maikaʻi no ka maka e kōkua i ka mālama ʻana i ka hana o ka maka, pale i nā maka mai ka mālamalama ʻino a hoʻemi i ka ulu ʻana o nā maʻi degenerative pili makahiki. 

He aha nā maʻi o ka maka?

Piʻi ka pilikia o ka ulu ʻana i ka maʻi maka i kou wā ʻelemakule. ʻO nā maʻi maka maʻamau:

• Cataract: He maʻi ia e pohu ai ka maka. ʻO ka cataract pili i ka makahiki ke kumu nui o ka ʻike maka a me ka makapō a puni ka honua.

• ʻO ka maʻi maʻi retinopathy: ʻO kēia maʻi, kahi e hoʻopōʻino ai ka ʻike a me ka makapō i ka maʻi diabetes, hiki ke hana i ka wā e hōʻino ai ke kiʻekiʻe o ke kō koko koko i nā kīʻaha koko i loko o ka retina.

• ʻO ka maʻi maka maloʻo:  ʻO ka lawa ʻole o ka waimaka e hoʻomaloʻo i nā essences a pilikia nā hiʻohiʻona.

• Glaucoma: He maʻi ia i hōʻike ʻia e ka degeneration holomua o ke aʻalolo optic, e hoʻouna i ka ʻike ʻike mai nā maka a i ka lolo. Ke alakaʻi nei i ka ʻike maikaʻi ʻole a i ʻole ka makapō.

• Hoʻohaʻahaʻa macular: ʻO ka macula ka ʻāpana waena o ka retina. pili makahiki macular degenerationʻo ia kekahi o nā kumu nui o ka makapō.

ʻOiai ʻo ka pilikia o ka hoʻomohala ʻana i kēia mau kūlana e pili ana i kā mākou mau genes, ʻo kā mākou meaʻai kekahi mea nui i ka hoʻomohala ʻana i kēia mau kūlana.

Nā mea e hana ai no ke ola kino maka

• nānā maka mau

He mea nui ka ʻike pinepine ʻana i ke kauka ophthalmologist e loaʻa i nā maka olakino a pale i nā kūlana o ka maka e hiki mai ana. Manaʻo ʻia e nānā maka i kēlā me kēia ʻelua a ʻehā makahiki. Pono paha ka poʻe me nā pilikia olakino i ʻike pinepine ʻia e nānā i nā maka.

• pale i nā maka mai ka lā

He mea nui ka pale ʻana i nā maka mai nā kukuna ultraviolet (UV) ʻino o ka lā. A pono e hana i kēia ʻaʻole wale i ke kauwela, akā i ka makahiki. Pono e hoʻohana ʻia nā makaaniani i ka makahiki a puni e pale i ka pōʻino o ka lā. E koho i nā aniani me nā lens UV100 e hāʻawi ana i ka pale UV 400%.

• ʻAi i nā huaʻai a me nā mea kanu

Mālama ka ʻai kaulike i ke olakino o nā maka a hiki i ka wā ʻelemakule. Ma keʻano laulā, pono e loaʻa i kāu ʻai i kēlā me kēia lā nā kaʻapona, protein, nā momona unsaturated, a ma kahi o ʻelima mau ʻai o nā huaʻai a me nā mea kanu i kēlā me kēia lā.

ʻO ka ʻai ʻana o nā huaʻai a me nā mea kanu, nā nati a me nā ʻanoʻano, ka protein a me nā aila pono e hōʻoia ʻoe e ʻai i nā mea āpau e pono ai e pale i nā maka.

• hooikaika mau

Ma waho aʻe o ka nānā ʻana i ka meaʻai hooikaika mau He mea nui nō hoʻi e hana. ʻAʻole wale ia e mālama pono i nā ʻiʻo, ke kaumaha ma lalo o ka mālama ʻana, ka puʻuwai a me nā ʻāpana ʻē aʻe i ke olakino, kākoʻo pū kekahi i ke olakino maka. Mālama ka hana kino i ka ʻike maka ma ka pale ʻana i nā maʻi maka e like me ka cataracts, glaucoma a me ka macular degeneration pili makahiki.

• hooki i ka puhi paka

He ino ka puhi paka no ka mama a oia ke kumu nui o ka ma'i kanesa. Hoʻonui ia i ka pilikia o ka hoʻomohala ʻana i ka macular degeneration e pili ana i ka makahiki, ka cataracts, a me ka pōʻino optic nerve. Ke alakaʻi nei kēia mau mea ʻekolu i ka makapō.

ʻO ka puhi paka e pāpālua i ka pōʻino o ka nalo ʻana o ka maka, a ʻo nā kinikona ʻino i loko o ka paka ka mea ʻino loa i ka macula o ka maka. Hoʻonui i ka ulu ʻana o ka macular degeneration pili i ka makahiki.

ʻO nā pilikia maka ʻē aʻe e hiki mai ana ma muli o ka puhi paka ʻana, ʻo ia ka uveitis, ʻo ia ka mumū o ka uvea, retinopathy diabetic, ka mea i hana ʻia e ka hōʻino ʻana i nā kīʻaha koko o ka retina, a me ka maʻi maloʻo o ka maka, ka mea e ʻulaʻula ai ka maka, ʻili, a me ka ʻeha nui. .

• hoʻomalu kaumaha

ʻO ka maʻi diabetes type 2 ke kumu o ka piʻi ʻana o ke kō koko. ʻO ka hoʻonui ʻana i ke kō koko e hoʻonui i ka hiki ke loaʻa i ka retinopathy diabetic, kahi maʻi maka e alakaʻi ai i ka makapō.

He mea nui ka mālama ʻana i ke kaumaha a me ka momona o ke kino e pale aku i ka maʻi diabetes type 2. ʻO ka poʻe i ʻoi aku ka nui o ke kaumaha i ka maʻi diabetes type 2. ʻO ka piʻi ʻana o ke kō koko ma muli o ka maʻi maʻi i hoʻopaʻa i nā kīʻaha koko i loko o ka retina a hoʻopau i ka ʻike.

• hoomaha na maka

He mea nui ka hoʻomaha ʻana i nā maka no ke olakino maka. He wahi koʻikoʻi ka hiamoe o ke kaʻina hana hou o ke kino i kēlā me kēia lā. ʻO ka insomnia ka pilikia me nā maka.

ʻO nā pilikia no ka wā pōkole e hiki mai ana mai ka luhi, ʻo ia ka maʻi maʻi maka maloʻo, kahi e hoʻomaloʻo ai, ʻulaʻula, a i kekahi manawa pohihihi ka ʻike. ʻO nā pilikia lōʻihi e hiki mai ana, ʻo ia ka ischemic optic neuropathy (ka pōʻino o ke aʻalolo optic ma muli o ke kahe koko ʻino) a me nā pilikia o ka glaucoma.

ʻO kekahi o nā pilikia nui o kēia mau lā, ʻo ia ka hoʻohana ʻana i nā pale kikohoʻe. ʻO ia ke kumu e maʻa mau ai ka maka maka i nā poʻe ʻelemakule hana. Hoʻopilikia kēia i ke olakino o ka maka. ʻO ka mea e noho ana ma ke kamepiula i ka lā a pau, ʻoi aku ka pilikia. ʻAʻole wale ka hiamoe, akā, ʻo ka hoʻomaha maʻamau a puni ka lā he mea nui no ka hoʻomaha ʻana o ka maka.

• hooikaika maka

Hoʻoponopono ka hoʻomaʻamaʻa maka i nā pilikia pili i ka maka. ʻO ka hoʻomaʻamaʻa maka maʻamau e pale i ka pilikia o ka maka a me ka maʻi maka maloʻo. ʻO nā hana maʻalahi e kōkua i ka mālama ʻana i ke olakino o ka maka:

• kaʻa ʻana o ka maka: E hoʻomaka me ka nānā ʻana i luna, a laila pōʻai mālie i ka 10 manawa ma ke ʻano he 10 manawa.

• Hoʻomaʻamaʻa kikoʻī: E paʻa i kahi penikala ma ka lōʻihi o ka lima a kau i kou mau maka ma luna. E hoʻomau i kou manaʻo i kou lawe mālie ʻana i ka peni i kou alo. E kū i ka wā he mau iniha mai kou ihu. A laila e hoʻoneʻe mālie i hope, e hoʻomau i ka nānā ʻana i ka peni i nā manawa a pau. 

inu wai hou

He mea nui ka inu wai no ke ola o ka maka. Pono ka wai no ka hana ʻana i ka ikehu a me ka ʻole o ia mea, make nā cell i loko o ko mākou kino. ʻO ia ke kumu he mea nui e hoʻomaʻemaʻe mau ke kino.

He aha nā huaora maikaʻi no nā maka?

• vitamina A

Ka nele o ka Vitamin Aʻo ia kekahi o nā kumu maʻamau o ka makapō ma ka honua. Pono kēia vitamina no ka pale ʻana i nā ʻāpana māmā o nā maka. ʻIke ʻia kēia mau mea he photoreceptors. Inā ʻaʻole ʻoe e ʻai i ka nui o ka huaora A, hiki iā ʻoe ke ʻike i ka makapō pō, nā maka maloʻo a i ʻole nā ​​​​maʻi maka koʻikoʻi, ma muli o ke koʻikoʻi o ka hemahema.

Loaʻa ka Vitamin A i nā meaʻai holoholona. ʻO nā kumu meaʻai waiwai loa ʻo ia ke akepaʻa, nā yolks hua manu a me nā huahana waiu. Hiki iā ʻoe ke loaʻa ka huaʻa A mai nā pūhui mea kanu antioxidant i kapa ʻia he carotenoids provitamin A, he kiʻekiʻe i kekahi mau huaʻai a me nā mea kanu. Hāʻawi nā carotenoids Provitamin A, ma ka awelika, ma kahi o 30% o nā mea e pono ai ka huaora A. ʻO ka mea maikaʻi loa o kēia mau mea ʻo ka nui o ka spinach a me nā kāloti. beta carotened.

• ʻO Lutein a me Zeaxanthin

Lutein a me zeaxanthinHe antioxidant carotenoid melemele a ʻike ʻia ʻo ia ka puaʻa macular. ʻO kēia no ka mea ua paʻa ia i loko o ka macula, ka ʻāpana waena o ka retina. ʻO ka retina ka papa o nā pūnaewele māmā ma ka paia hope o ka haumāna.

Hana ʻo Lutein a me zeaxanthin ma ke ʻano he pāhawewe lā maoli. He kuleana koʻikoʻi ia i ka pale ʻana i nā maka mai ke kukui uliuli ʻino. Hoʻemi ia i ka pilikia o ka macular degeneration. Hoʻemi ia i ka pilikia o ka maʻi cataracts.

Loaʻa pinepine ʻia ka lutein a me ka zeaxanthin i nā meaʻai. ʻO nā lau ʻōmaʻomaʻo nā kumu maikaʻi o kēia mau carotenoids. He kiʻekiʻe ka lutein a me ka zeaxanthin nā yolks hua manu, kānana ʻono, nā hua waina ʻulaʻula. ʻO ka yolk kekahi o nā kumu maikaʻi loa no ka nui o ka momona. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā carotenoids me ka momona.

• ʻO ka Omega 3 Fatty Acids

ʻO ke kaulahao lōʻihi omega 3 fatty acids eicosapentaenoic acid (EPA) a ʻakika docosahexaenoic (DHA) He mea nui ia no ke olakino o ka maka. Kōkua ʻo DHA i ka mālama ʻana i ka hana o ka maka a aia i loko o ka nui o ka retina. He mea nui no ka ulu ʻana o ka lolo a me ka maka i ka wā kamaliʻi. No laila, hoʻonāwaliwali ka hemahema DHA i ka ʻike, ʻoi aku hoʻi i nā keiki.

ʻO ka lawe ʻana i nā mea hoʻohui omega 3 maikaʻi no ka maʻi maka maloʻo. He mea pono no na ma'i maka e ae. ʻo kahi laʻana; e hoʻemi i ka hopena o ka retinopathy diabetic. Akā ʻaʻole ia he lāʻau lapaʻau maikaʻi no ka macular degeneration pili makahiki.

ʻO ke kumu meaʻai maikaʻi loa o EPA a me DHA he iʻa ʻaila. Eia kekahi, hoʻohana pinepine ʻia nā mea hoʻohui omega 3 mai ka iʻa a i ʻole microalgae.

• Gamma-Linolenic Acid

Loaʻa ka Gamma-linolenic acid i nā mea liʻiliʻi i nā meaʻai. ʻakika momona omega 6ʻo ia ʻAʻole like me nā mea momona omega 6 ʻē aʻe, loaʻa ka gamma-linolenic acid i nā waiwai anti-inflammatory. Ma waena o nā kumu waiwai nui o ka gamma-linolenic acid he ʻaila primrose ahiahi. ʻO ka ʻaila primrose ahiahi e hōʻemi i nā hōʻailona o ka maʻi maka maloʻo.

• Huaʻaila C

Pono nā maka i nā antioxidants kiʻekiʻe - ʻoi aku ma mua o nā kino ʻē aʻe. he antioxidant Huaʻaila C mea nui loa. ʻOi aku ka kiʻekiʻe o ka huaora C ma ka ʻāpana wai o ka maka ma mua o nā wai kino ʻē aʻe. ʻO ka ʻāpana wai ka wai e hoʻopiha ai i ka ʻaoʻao o waho o ka maka.

ʻO ka nui o ka Vitamin C i loko o ka hupa e pili pono ana i ka ʻai ʻana i ka meaʻai. No laila hiki iā ʻoe ke hoʻonui i kona manaʻo ma o ka lawe ʻana i nā mea hoʻohui a i ʻole ka ʻai ʻana i nā meaʻai momona i ka vitamina C. He haʻahaʻa haʻahaʻa ko ka poʻe me ka cataracts. ʻAʻole hiki ke loaʻa ka maʻi cataract ka poʻe e lawe ana i nā mea hoʻohui huaora C.

Loaʻa ka Vitamin C i nā huaʻai a me nā mea kanu; ʻo ia ka pepa, citrus, guava, kale a me ka broccoli.

• Vitamin E

Vitamin E He pūʻulu ia o nā antioxidants hiki ke hoʻoheheʻe ʻia i ka momona e pale i nā ʻakika momona mai ka hoʻoneʻe ʻana. He mea nui ka lawe ʻana i ka huaora E no ke olakino o ka maka, no ka mea, ʻoi aku ka nui o ka retina i nā waikawa momona.

Hiki i ka hemahema o ka huaora E ke kumu i ka degeneration retinal a me ka makapō. ʻO ka lawe ʻana i ka huaora E i kēlā me kēia lā e hōʻemi i ka pilikia o ka cataracts. ʻO nā kumu meaʻai maikaʻi loa o ka huaora E, ʻo ia ka aila mea kanu e like me ka ʻalemona, ka hua sunflower a me ka ʻaila flaxseed.

• kiniki

Loaʻa i nā maka ke kiʻekiʻe o ka zinc. kinikiHe ʻāpana ia o nā enzymes koʻikoʻi, me ka superoxide dismutase, e hana ana ma ke ʻano he antioxidant.

Hoʻokomo pū ʻia ʻo Zinc i ka hoʻokumu ʻana i nā puaʻa ʻike i ka retina. No laila, hiki i ka nele o ka zinc ke kumu i ka makapō pō. ʻO nā kumu meaʻai maoli i lako i ka zinc, ʻo ia ka ʻoy, ka ʻiʻo, ka hua paukena a me ka pī.

ʻO nā meaʻai maikaʻi no ka maka

Ma muli o ka hopena o ka meaʻai i kēlā me kēia ʻaoʻao o ko kākou olakino, loaʻa nō hoʻi nā mea nui i ke olakino maka. ʻO nā meaʻai maikaʻi no ke olakino o ka maka.

• carrots

carrots ʻO ia kekahi o nā mea kanu maikaʻi a maikaʻi. Hāʻawi ia i ka beta carotene a me ka hoʻohui ʻana i ke kala i nā kīʻaha. lawe ʻia mai kāloti beta carotene pale i ka hemahema o ka ike. ʻO kēia ma muli o kona mana e pale i ka pōʻino oxidative a me ka mumū.

• iʻa ʻaila

ʻO ka iʻa ʻaila nā kumu waiwai o ka omega 3. ʻO ka Omega 3 fatty acidsKe ʻai ʻia ma ke ʻano kaulike me ka omega 6, hoʻemi ia i ka mumū. ʻO ka ʻeha haʻahaʻa i loko o ke kino e hoʻomaikaʻi i nā hana o ke kino a me ka lolo a hoʻoikaika i ka pale ʻana. Salemona, tuna a me ʻakaʻakai ʻO ka ʻai ʻana i nā iʻa e like me kēia, he mea maikaʻi ia no ko mākou olakino maka.

• Spinach

Spinach He waiwai ia i nā huaora E, A, B a me C, nā minela e like me ka hao a me ka zinc, a me nā phytonutrients e like me ka lutein a me ka zeaxanthin. Loaʻa nā Carotenoids, lutein a me zeaxanthin i nā waiwai antioxidant a me nā anti-inflammatory. No laila, ʻo ka ʻai ʻana i ka spinach e pale i ka macular degeneration a me nā cataracts, ʻoiai e mālama ana i ke olakino o ka cornea e hoʻomaikaʻi i kāna ʻike zinc.

• hua

huaLoaʻa nā huaora hiki ke hoʻoheheʻe ʻia i ka wai a me ka momona me nā waikawa amino pono. He kiʻekiʻe iki ka ʻōpū o ka hua i ka cholesterol, e hāʻawi ana i kona kala melemele no ka mea he kumu maikaʻi ia o ka lutein a me ka zeaxanthin.

• ka waiu

ka waiu ve yogurtHe mea maikaʻi no ka mālama ʻana i ke olakino o ka maka. Loaʻa iā ia ka calcium a me ka phosphorus, a me ka zinc a me ka huaora A. Mālama ka Vitamin A i ke kino. Hāʻawi ka Zinc i ka lawe ʻana i ka huaora A mai ke ake a i nā maka. Loaʻa iā Zinc ka hiki ke pale i ka cataracts.

• Nati

NatiHoʻemi ia i ka mumū ʻoiai he kumu ia o nā momona maikaʻi a me ka huaora E. Ua hoʻoholo nā haʻawina ʻo ka lawe ʻana i ka huaora E mai nā nati e pale i ka hoʻokumu ʻana o ka cataract pili i ka makahiki.

• Kāpiki

Kāpiki Loaʻa nā huaora, nā minelala, nā fiber meaʻai a me ka lutein. Pale ʻo Lutein i ka pōʻino oxidative a me nā maka pili makahiki hoʻohaʻahaʻa macular a pale aku i ka cataracts.

• palaoa piha

palaoa piha He kumu ia o ka fiber meaʻai, nā meaʻai mea kanu, nā huaora a me nā minela. Kākoʻo kona zinc a me ka huaora E i ke olakino maka. Mālama kēia mau meaʻai i nā maka mai ka pōʻino oxidative a me ka mumū.

• ʻOyster

ʻOysterHe waiwai ia i ka zinc, he meaʻai e pono ai ke ola o ka maka.

• Pepa ʻulaʻula

ʻO Capsicum kahi kumu maikaʻi o nā huaora A, E, a me C, a me ka zeaxanthin a me ka lutein. Mālama kēia mau huaora a me nā phytonutrients i nā maka mai ka degeneration macular a pale i ka retina ma ka pale ʻana i ka pōʻino oxidative.

• broccoli

broccoliHe mea kanu ia me nā pono he nui. Loaʻa iā ia nā huaora A, E, C a me ka lutein. Mālama i ke olakino o ka maka ma ka pale ʻana i ka pōʻino oxidative.

• Puʻupuʻu lā

Puʻupuʻu lā Loaʻa ka huaora E, ka protein a me nā momona olakino. Hoʻemi kēia mau meaʻai i ka mumū a hoʻoneʻe i ka ʻōpala metabolic mai ka maka.

• Citrus

He kiʻekiʻe ka metabolic rate o nā maka a makemake mau i nā antioxidants e hoʻokuʻu i nā toxins i hana ʻia ma muli o nā hopena metabolic. e like me nā ʻalani, nā tangerines a me nā lemona citrusHe kumu ia o ka huaora C - ʻo ia hoʻi, he mea hoʻoikaika kino. Hoʻomaʻemaʻe ia i nā radical manuahi e pōʻino i ke kino a me nā maka a pēlā e pale ai i nā ʻiʻo maka mai ka pōʻino. Hoʻomaikaʻi pū ka Vitamin C i ke olakino o nā kīʻaha koko ma nā maka.

• lāʻau ikiʻai wale

lāʻau ikiʻai wale He kumu ia o ka zinc a me ka bioflavonoids. Mālama kēia i ka retina a pale i ka pilikia o ka hoʻomohala ʻana i ka maʻi cataracts.

• Pipi

PipiHe waiwai ia i ka zinc, he mineral pono no ke olakino o ka maka. Hoʻopaneʻe ka Zinc i ka nalo ʻana o ka ʻike pili makahiki a me ka degeneration macular.

He kiʻekiʻe ka nui o ka zinc i ka maka, ʻoi aku hoʻi i loko o ka retina a me ka ʻiʻo vascular e puni ana i ka retina.

• Su

ʻO ka wai, he mea nui ia no ke ola, he mea nui hoʻi no ke olakino o ka maka. ʻO ka inu ʻana i ka wai nui e pale i ka dehydration, kahi e hōʻemi ai i nā hōʻailona o ka maʻi maʻi maka maloʻo.

Aia nā meaʻai e pono ai nā maka, a me nā meaʻai e hoʻopilikia maikaʻi ʻole i ke olakino maka. ʻOiaʻiʻo, manaʻo wau ʻaʻole pilikia ʻoe e koho i kēia mau meaʻai.

ʻO nā meaʻai i hoʻopaʻa ʻia, nā meaʻai ʻai, nā aila maikaʻi ʻole, nā meaʻai palai, a mākou i kapa ai i nā meaʻai ʻōpala, e hoʻopilikia maikaʻi ʻole i nā ʻano he nui o ko mākou olakino, ʻaʻole maikaʻi no ko mākou olakino maka. Hoʻonui kēia mau meaʻai i ka pilikia o nā maʻi pili i ka maka e like me ka macular degeneration a me ka cataracts pili makahiki.

Nā kūmole: 1, 2, 3