8 Nutrients e hoʻonui ai i kou olakino maka

Anter

• ʻIʻike o nā maʻi maka maʻamau
• 1. ʻO Wikamina A
• 2-3. ʻO Lutein lāua ʻo Zeaxanthin
• 4. ʻO ka Omega-3 Fatty Acids
• 5. ʻAkika Gamma-Linolenic
• 6. ʻO Wikamina C
• 7. ʻO Wikamina E
• 8. Zinc
• Ka Laina Lalo

ʻO kou maka paha ka mea nui o kou manaʻo ʻelima.

Hele pū ka olakino maka me ka olakino laulā, akā he mea nui kekahi mau mea momona no kou mau maka.

Kōkua kēia mau meaola i ka hana o ka maka, pale i kou mau maka i ka mālamalama weliweli, a hoʻemi i ka hoʻomohala ʻana i nā maʻi degenerative pili i ka makahiki.

Eia he 8 mau meaola e pono ai kou mau maka.

ʻIʻike o nā maʻi maka maʻamau

Hoʻonui ka makaʻu o ka hoʻomohala ʻana i kahi maʻi maʻi i kou wā ʻelemakule. ʻO nā maʻi maka maka maʻamau ka:

• Kālepaʻa. Kahi e lilo ai kou mau maka i ʻōpua. ʻO nā cataract pili i ke au ke kumu o ka hōʻino maka ʻana a me ka makapō a puni ka honua.
• Retinopathy diabetic. Hoʻopili ʻia me ka maʻi diabetes a me kahi kumu nui o ka hōʻino ʻana o ka ʻike a me ka makapō, ulu ka retinopathy ke hōʻino nā pae kō kō kiʻekiʻe i nā kīʻaha koko i kāu retina.
• Maʻi maʻi maloʻo. Kahi kūlana i kaha ʻia e ka lawa ʻole o ka wai waimaka, kahi e hoʻomaloʻo ai kou mau maka a alakaʻi i ka hōʻoluʻolu a me nā pilikia ʻike maka.
• Glaucoma. ʻO kahi hui o nā maʻi i hōʻike ʻia e ka hoʻohaʻahaʻa holomua o kou nerve optic, nāna e hoʻoili i ka ʻike ʻike mai nā maka a ka lolo. Hiki i ka Glaucoma ke hana i nā maka maka ʻole a makapō paha.
• Ka hoʻohaʻahaʻa mākeke. ʻO ka macula ke kikowaena o kāu retina. ʻO ka degeneration macular e pili ana i ka makahiki (AMD) kekahi o nā kumu nui o ka makapō i nā ʻāina kūkulu.

ʻOiai ʻo kou makaʻu i ka loaʻa ʻana o kēia mau kūlana pili i kekahi o kāu mau ʻāpana, hiki i kāu papaʻai ke kuleana nui.

ʻO nā kūlana maka maʻamau e pili pū ana me nā cataract, macular degeneration, glaucoma, a me diinic retinopathy. ʻO kou makaʻu i ka hoʻomohala ʻana i kēia mau maʻi e pili ana i kou mau makahiki, genetics, nā maʻi mau, a me kou nohona.

1. ʻO Wikamina A

ʻO ka hemahema ʻo Vitamin A kekahi o nā kumu maʻamau o ka makapō i ka honua ().

Pono kēia wikamina no ka mālama ʻana i nā ʻōmaka malamalama o kou mau maka, i ʻike ʻia hoʻi me nā photoreceptors.

Inā ʻaʻole ʻoe e hoʻopau i ka wikamina A lawa, ʻike paha ʻoe i ka makapō o ka pō, nā maka maloʻo, a i ʻole nā ​​kūlana ʻoi aku ka koʻikoʻi, ke kaukaʻi ʻia i ke koʻikoʻi o kou hemahema ().

Loaʻa ka Wikamina A i nā meaʻai i loaʻa i nā holoholona.ʻO nā kumuwaiwai momona momona loa me nā ake, nā hua manu, a me nā huahana waiū.

Eia nō naʻe, hiki iā ʻoe ke kiʻi i ka wikamina A mai nā mea kanu mea kanu antioxidant i kapa ʻia ʻo provitamin A carotenoids, i loaʻa i nā nui i kekahi o nā hua a me nā mea kanu.

Provitamin Hāʻawi kahi carotenoids ma kahi o 30% o nā koi a ka poʻe vitamona A, ma ka awelika. ʻO ka beta-carotene ka mea pono loa o lākou, i loaʻa i nā nui ma nā kale, nā milo, a me nā kāloti ().

Hiki i ka hemahema Vitamin A ke alakaʻi i ka makapō a me nā maka maloʻo. Loaʻa ka Wikamina A i loko o nā meaʻai i loaʻa i nā holoholona, ​​akā hiki i kou kino ke hoʻolilo i kekahi carotenoids i hoʻokumu ʻia i nā mea kanu i vitamina A.

2-3. ʻO Lutein lāua ʻo Zeaxanthin

ʻO Lutein a me zeaxanthin he mau melemele carotenoid melemele i ʻike ʻia me nā pigment macular.

Kūleʻa lākou i ka macula, ka ʻāpana waena o kāu retina, ʻo ia kahi papa o nā hunaola mālamalama ma ka paia hope o kāu maka maka.

Hana ʻo Lutein a me zeaxanthin ma ke ʻano he sunblock maoli. Manaʻo lākou he mea nui i ka pale ʻana i kou mau maka i ka mālamalama polū ʻino ().

Hōʻike nā loiloi i kaohi ʻana o ka lutein a me ka zeaxanthin i kaulike ʻia i kā lākou pae i kāu retina ().

Hoʻokahi o ka nānā ʻike ma waena a me nā mākua ʻelemakule i ka nui o 6 mg o ka lutein a me / a i ʻole zeaxanthin i kēlā me kēia lā e hōʻemi nui i ka pilikia o ka AMD.

Ua ʻike pū kekahi nā mea noiʻi ʻo ka poʻe me ka loaʻa nui o ka lutein a me ka zeaxanthin i loaʻa ka 43% haʻahaʻa o ka hoʻohaʻahaʻa macular, hoʻohālikelike ʻia me nā mea nona ka haʻahaʻa haʻahaʻa ().

Eia naʻe, ʻaʻole kūlike ka hōʻike. Hoʻomaopopo hoʻokahi meta-analysis o ʻeono mau noiʻi nānā i ka pale ʻana o ka lutein a me ka zeaxanthin wale nō i ka hopena o ka hopena AMD - ʻaʻole nā ​​pae hoʻomohala mua ().

Hana pinepine ʻo Lutein a me zeaxanthin i nā meaʻai. ʻO ka spinach, swiss chard, kale, parsley, pistachios, a me nā pī ʻōmaʻomaʻo i waena o nā kumuwaiwai maikaʻi loa ().

ʻO ka mea hou aku, nā yolks hua moa, kulina ʻono, a me nā huaʻula ʻulaʻula paha i kiʻekiʻe i ka lutein a me ka zeaxanthin ().

ʻO ka ʻoiaʻiʻo, ʻike ʻia nā yolks egg kekahi o nā kumu waiwai maikaʻi loa ma muli o kā lākou momona momona. Mālama maikaʻi ʻo Carotenoids ke ʻai ʻia me ka momona, no laila ʻoi aku ka maikaʻi o ka hoʻohui ʻana i kekahi avocado a i ʻole nā ​​aila olakino i kāu saladi lau lau (,,).

Hiki i kahi kiʻekiʻe o ka lutein a me ka zeaxanthin ke hōʻemi i kou makaʻi i nā maʻi maka, e like me macular degeneration a me nā cataract.

4. ʻO ka Omega-3 Fatty Acids

ʻO nā kaulahao omega-3 momona lōʻihi ʻo EPA a me DHA he mea nui no ke olakino maka.

Loaʻa ʻo DHA i nā nui i kāu retina, kahi e kōkua ai i ka mālama ʻana i ka hana o ka maka. He mea nui pū kekahi no ka ulu ʻana o ka lolo a me ka maka i ka wā kamaliʻi. No laila, hiki i ka hemahema DHA ke hōʻino i ka ʻike, keu hoʻi i nā keiki (,,).

Hōʻike pū nā hōʻike i ka lawe ʻana i nā mea kōkua omega-3 i mea e pōmaikaʻi ai ka poʻe me nā maʻi maka maloʻo (,,).

Ua hōʻike ʻia kahi noiʻi i ka poʻe me nā maka maloʻo e lawe ana i ka EPA a me ka DHA i kēlā me kēia lā no ʻekolu mau mahina e hoʻoliʻiliʻi loa i nā ʻōuli o ka maka maloʻo ma ka hoʻonui ʻana i ke ʻano o ka waimaka waimaka ().

Hiki paha i ka Omega-3 mau momona momona ke kōkua i ka pale ʻana i nā maʻi maka ʻē aʻe. ʻO kahi noiʻi i waena o nā makahiki a me nā mākua ʻelemakule me ka maʻi diabetes i ʻike ʻia i ka lawe ʻana ma kahi o 500 mg o nā kaulahao omega-3 lōʻihi i kēlā me kēia lā e hōʻemi paha i ka makaʻi o ka retinopathy diabetic ().

I ka hoʻohālikelike ʻana, ʻaʻole mālama pono ka omega-3 fatty acid i ka AMD (22).

ʻO ke kumu ʻai maikaʻi loa o ka EPA a me DHA ka iʻa aila. Hoʻohui ʻia, loaʻa ākea nā mea kōkua omega-3 mai iʻa a i ʻole microalgae.

ʻO ka loaʻa ʻana o ka nui o nā kaulahao omega-3 kaulahao lōʻihi EPA a me DHA mai ka iʻa aila a i ʻole nā ​​mea hoʻopili e hōʻemi paha i kou maka o nā maʻi maka - ʻoi aku nā maka maloʻo.

5. ʻAkika Gamma-Linolenic

ʻO Gamma-linolenic acid (GLA) kahi omega-6 fatty acid i loaʻa i nā mea liʻiliʻi i ka papaʻai o kēia manawa.

ʻAʻole like me nā omega-6 fatty acid ʻē aʻe, ʻike ʻia ʻo GLA he mau anti-inflammatory (,).

ʻO nā kumu waiwai o GLA nā aila primrose ahiahi a me aila starflower.

Hōʻike kekahi mau hōʻike e lawe i ka ʻaila primrose ahiahi e hōʻemi i nā ʻōuli o ka maʻi maka maloʻo.

Hāʻawi kahi hoʻokahi i hoʻopaʻa ʻia i hoʻopaʻa ʻia i nā wahine me nā maka maloʻo i kēlā me kēia lā o ka ʻaila primrose ahiahi me 300 mg o GLA. Ua hoʻomaopopo ʻia ke aʻo ʻana ua hoʻomaikaʻi kā lākou mau hōʻailona ma kahi o 6 mau mahina ().

ʻO GLA, kahi i loaʻa i nā nui ma ke ahiahi aila primrose, e hōʻemi paha i nā ʻōuli o ka maʻi maka maloʻo.

6. ʻO Wikamina C

Koi nui kou mau maka i nā antioxidant - ʻoi aku ma mua o nā mea like ʻē aʻe.

He mea nui ka huaʻai C antiantant C, ʻoiai ke nalo nei ke aʻo ʻana i kāna kuleana i ke olakino o ka maka.

ʻOi aku ka kiʻekiʻe o ka wikamina C i ka haʻakeʻe aqueous o ka maka ma mua o nā kahe o ke kino. ʻO ka hoʻomākeʻake wai ka wai e hoʻopiha i ka ʻaoʻao waho o kou maka.

ʻO nā pae o ka wikamina C i loko o ka wai hoʻomākeʻaka e kaulike kūpono i kāna papaʻai. I nā huaʻōlelo ʻē aʻe, hiki iā ʻoe ke hoʻonui i kona kūpaʻa ma o ka lawe ʻana i nā mea hoʻopihapiha a i ʻole ka ʻai ʻana i nā meaʻai i piha i ka huaora C (,).

Hōʻike nā loiloi nānā i nā poʻe me nā cataract e loaʻa i kahi kūlana antioxidant haʻahaʻa. Hōʻike pū lākou i ka poʻe i lawe i nā mea hoʻowali wikamina C ka liʻiliʻi o ka loaʻa ʻana o ka cataract (,).

ʻOiai he mea pale i ka maka ka wikamina C i kou mau maka, maopopo ʻole inā hāʻawi ʻia nā mea hoʻohui i nā kōkua i hoʻohui ʻia no ka poʻe nele.

Loaʻa nā nui o ka huaora C i nā hua a me nā mea kanu, e like me nā pepa bele, nā hua ʻalani, guavas, kale, a me broccoli (30).

Pono ka wikamina C no ke olakino o kou maka, a ʻo ka lawa ʻana o kēia antioxidant hiki ke pale aku i nā cataract.

7. ʻO Wikamina E

ʻO ka Vitamin E kahi hui o nā antioxidants hiki ke hoʻoheheʻe ʻia ka momona e pale aku i nā waikawa momona mai ka hoʻoweliweli ʻino.

Ma muli o ka nui o ka momona o nā momona momona o kāu retina, pono ka lawe ʻana i ka wikamina E no ka olakino maka maikaʻi loa ().

ʻOiai ka hemahema o ka wikamina E hiki ke alakaʻi i ka hoʻihoʻi ʻana o retinal a me ka makapō, maopopo ʻole inā hāʻawi ʻia nā mea kōkua i nā pono hou aʻe inā ua lawa ʻoe i kāu papaʻai (,).

Hōʻike kahi kānana i ka ʻai ʻana ma mua o 7 mg o ka wikamina E i kēlā me kēia lā e hōʻemi i kou makaʻi o nā cataract pili i ka makahiki e 6% ().

I ka hoʻohālikelike ʻana, hōʻike ʻia nā noiʻi i hoʻomalu ʻia e hōʻike i ka hōʻemi a me ka pale ʻana i ka holomua o nā cataract (34) i nā mea hoʻohui vitamin E.

ʻO nā kumuwaiwai maikaʻi maikaʻi loa o ka huaora E e pili pū ana me nā ʻalemona, nā ʻano pua pua pua, a me nā aila mea kanu e like me ka aila flaxseed (35).

Hiki i ka hemahema Vitamin E ke alakaʻi i ka hoʻohaʻahaʻa maka a me ka makapō. No ka poʻe hemahema ʻole, ʻaʻole paha e hāʻawi nā mea hoʻopiha i kahi pono i hoʻohui ʻia.

8. Zinc

Loaʻa i kou mau maka nā pae kiʻekiʻe o ka zinc ().

ʻO Zinc kahi ʻāpana o nā enzyme pono nui, e like me superoxide dismutase, e hana nei ma ke ʻano he antioxidant.

Aia pū kekahi i loko o ka hoʻokumu ʻia ʻana o nā pigmente kiʻi i kāu retina. No kēia kumu, hiki i ka hemahema zinc ke alakaʻi i ka makapō o ka pō ().

I hoʻokahi o nā noi ʻana, hāʻawi ʻia nā mākua zinc me nā degeneration macular mua e hoʻonui i ka zinc. Ua lohi ko lākou macular deterioration, a ua hoʻomau lākou i ko lākou ʻike maka ma mua o ka poʻe i loaʻa kahi placebo ().

Eia nō naʻe, pono hou ʻia kahi mau aʻo hou ʻana ma mua o ka hiki ʻana o nā hopena ikaika.

ʻO nā kumuwaiwai papaʻai kūlohelohe o ka zinc e pili ana i ka ʻōlio, ka ʻiʻo, nā hua paukena, a me nā pī (39).

He mea nui ka Zinc i ka hana a ka maka. Hōʻike kahi noiʻi e hoʻolohi paha nā mea hoʻopili i ka hoʻomohala mua ʻana o ka macular degeneration i nā mākua.

Ka Laina Lalo

ʻO nā ʻano nohona olakino, e like me ka papaʻai kūpono a me ka hoʻoikaika mau, hiki ke pale aku i nā maʻi maʻi he nui - me nā kūlana maka.

ʻO ka loaʻa ʻana o ka nui o nā meaola i helu ʻia ma luna aʻe ke kōkua i ka hōʻemi ʻana i kou makaʻi. Pāleo paha kekahi mau wikamina i ke olakino maka.

Eia naʻe, mai mālama ʻole i ke koena o kou kino. ʻO kahi papaʻai e mālama i kou kino holoʻokoʻa e mālama i kou mau maka i ke olakino pū kekahi.