5 Mea ʻai e pale i nā maka

Anter

• 1. Kāloti
• 2. ʻO ka iʻa a me ka aila flaxseed
• 3 mau hua
• 4. Kale
• 5. Kālika a me ka ʻakaʻakai

ʻO kekahi mau mea momona, e like me ka wikamina A, E a me ka omega-3, pono no ka mālama ʻana i ke olakino o ka maka a me ka pale ʻana i nā maʻi a me nā pilikia ʻike e like me ka maka maloʻo, glaucoma a me macular degeneration. Eia kekahi, he mea nui ka mālama maka ʻana i kēlā me kēia lā, a hiki ke ʻike ʻia kēia mau meaola i loko o nā meaʻai e like me kāloti, ʻuala, papaya, iʻa wai paʻakai a me nā nati, pono e hoʻopau ʻia i kēlā me kēia lā e pale i nā maka a pale i nā maʻi ʻē aʻe e hiki ke hoʻopili i ka hihiʻo. e like me ka maʻi diabetes a me ke koko kiʻekiʻe.

E ʻike i ka mea e hana ai e ʻoi aku ka maikaʻi i nā Strategies Maʻalahi e hakakā me ka ʻeha o ka maka a me ka maka luhi.

Eia nā meaʻai 5 e pale i ke olakino maka.

1. Kāloti

ʻO nā kāloti a me nā meaʻai ʻalani ʻē aʻe, e like me ka pepaya a me ka paukena, waiwai i loko o ka huaora A a me ka beta-carotene, nā meaola e hana ma ke ʻano he antioxidants koʻikoʻi e pale i ka retina o nā maka a hoʻomau i ke olakino o ka ʻili.

Hiki i ka hemahema o ka wikamina A i ke kino ke kumu i ka makapō o ka pō, ka mea i hoʻoliʻiliʻi i ka hihiʻo ma nā wahi me ka liʻiliʻi o ka mālamalama, keu hoʻi i ka pō.

2. ʻO ka iʻa a me ka aila flaxseed

ʻO ka aila flaxseed a me nā iʻa wai paʻakai, e like me ka salemona, sardine, mackerel, trout a me ke tuna, waiwai nui i ka omega-3, kahi momona e kōkua i ka pale ʻana i nā pilikia e like me ka Dry Eye Syndrome, kahi e ʻula ai a me ka huhū o nā maka.

Hoʻohui, hoʻomaikaʻi ka omega-3 i ke kahe o ke koko ma o ka hoʻonui ʻana i ka nui o ka oxygen a me nā meaola i hoʻouna ʻia i nā huna o ka maka.

3 mau hua

Nui nā yolks hua moa i ka lutein a me ka zeaxanthin, nā meaola me ka mana antioxidant ikaika a hana e pale i ka hoʻohaʻahaʻa macular, kahi maʻi e hiki ai i ka makapō ma ka mālama ʻana i nā kīʻaha koko liʻiliʻi e hoʻoinu i nā maka.

Eia nō naʻe, no ka mea waiwai lākou i ka cholesterol, pono ʻoe e kaupalena i ka ʻai ʻana o ka hua manu he 1 i kēlā me kēia lā, a hiki iā ʻoe ke hoʻonui i kēia nui e like me ke alakaʻi a ke kauka a me ka mea hānai. E ʻike hou aʻe i ka ʻai ʻana i ka hua manu i kēlā me kēia lā maikaʻi ʻole no kou olakino?

4. Kale

Kāpena a me nā mea kanu ʻōmaʻomaʻo ʻē aʻe, e like me broccoli a me ka milo, waiwai pū kekahi i ka lutein a me ka zeaxanthin, kahi e hoʻomaikaʻi ai i ka ʻike o ka ʻōlinolino a kōkua i ka ʻike mamao, a loaʻa ka waikawa folic, kahi mineral e hoʻoulu ai i ka hana koko a pale i ka anemia, e hoʻonui ana i ka nui o loaʻa ka oxygen e nā hunaola o nā maka.

E ʻike i nā pono olakino ʻē aʻe o zeaxanthin.

5. Kālika a me ka ʻakaʻakai

ʻO nā mea ʻala e like me ke kālika a me nā ʻakaʻaka e hoʻomaikaʻi ai i ke kahe o ke koko a kōkua i ka mālama ʻana i ka cholesterol, e hoʻonui ana i ka nui o ke koko e hoʻoinu i nā maka a me ka pale ʻana i ke kiʻekiʻe o ke koko a me ka maʻi kō, a hiki i nā pilikia e like me ka glaucoma a me nā cataract

Ma waho o kēia mau mea ʻala, hana pū kekahi nā meaʻai ʻē aʻe e like me ka ginger, nā beets a me nā ʻalani e hakakā me ka maikaʻi ʻole o ka holo a kōkua i ka kaohi ʻana i ka kaomi.