Maikaʻi nā kāloti no kou mau maka?

Anter

• Kālika a me ke olakino maka
• ʻOi aku i nā antioxidant e pono ai ke olakino maka
• Nā pono olakino ʻē aʻe o nā kāloti
• Nā ala ʻē aʻe e hoʻonui ai i kou olakino maka
• Ke laina lalo

Kaulana a puni ka honua, nā kāloti i crunchy a me nā lau aʻa momona loa.

Ua koi pinepine ʻia lākou e mālama i kou mau maka i ke olakino a hoʻomaikaʻi i ka ʻike ʻana i ka pō.

Eia nō naʻe, e noʻonoʻo paha ʻoe e pili ana i ke kumu o kēia manaʻo a i kākoʻo ʻia paha e ka ʻepekema.

ʻLelo kēia ʻatikala iā ʻoe inā pono ka kāloti i kou mau maka a hāʻawi i nā ʻōlelo aʻoaʻo ʻē aʻe e mālama i ka maikaʻi o kāu ʻike.

Kālika a me ke olakino maka

Ua manaʻo lōʻihi ʻia ka hoʻolaha ʻana i ka kāloti i ke olakino o ka maka a hoʻomaikaʻi i kou maka, keu hoʻi i ka pō.

ʻOiai he ʻoiaʻiʻo i kēia, ʻo ka hui ma waena o nā kāloti a me nā maka i hoʻomaka ʻia mai kahi kaʻao.

I ka wā o ke Kaua Honua II, ua hoʻomaka mua nā pailaka o British Air Force me ka hoʻohana ʻana i radar e pahu aku a kī aku i nā mokulele ʻenemi. I ka hoʻāʻo ʻana e hūnā i kēia ʻenehana hou, ʻo ka ʻike maka o nā pailaka - keu hoʻi i ka pō - pili i ka ʻai ʻana i nā kāloti.

ʻO kēia ka mea i alakaʻi ʻia i kahi hoʻolaha propaganda lōʻihi e hoʻolaha ana i nā kāloti no ka maka maikaʻi. ʻO kēia loulou hoʻonani ʻia ma waena o ka ʻai ʻana i nā kāloti a me ka ʻike i ka pō i ʻike ʻia i kēia lā.

Eia nō naʻe, ʻoiai ʻaʻole lākou ka maka o ka maka kilokilo i kūʻai ʻia ai lākou i ke wā o ke Kaua Honua II, aia i loko o nā kāloti kekahi mau hui i maikaʻi no kou mau maka.

ʻOi aku i nā antioxidant e pono ai ke olakino maka

ʻO nā kāloti kahi waiwai waiwai o ka beta carotene a me ka lutein, ʻo ia nā antioxidants i hiki ke kōkua i ka pale ʻana i nā maka o nā maka i hopena ʻia e nā radical free.

ʻO nā radical manuahi nā mea hoʻohui i hiki ke alakaʻi i ka hōʻino ʻana o ke kelepona, ʻelemakule, a me nā maʻi maʻi mau, me nā maʻi maka, ke kiʻekiʻe loa kā lākou helu ().

Hāʻawi ʻo Beta carotene i nā mea kanu ʻulaʻula, ʻalani, a melemele i kā lākou kala. ʻOi aku ka nui o nā kāloti ʻalani i ka beta carotene, a hoʻololi ʻia i kou kino i huaora A. ʻO ka lawa ʻole o ka wikamina A hiki ke alakaʻi i ka makapō o ka pō, a he mea hoʻi e hoʻohuli ʻia e (.).

Pono ka Vitamin A e hana i ka rhodopsin, ʻo ia ka ʻulaʻula ʻulaʻula, a me ka pigment-light pigment i loko o kāu mau huna maka e kōkua iā ʻoe e ʻike i ka pō ().

Hoʻomoʻa maikaʻi kou kino a hoʻohana i ka beta carotene me ka maikaʻi ke ʻai ʻoe i nā kāloti kuke ma mua o nā mea maka. Eia kekahi, ʻo ka wikamina A a me nā mea i hele mua i loko o ka momona hiki ke hoʻonā ʻia, no laila ke ʻai nei i nā kāloti me kahi kumu momona e hoʻomaikaʻi ai i ka lawe ʻana, (,).

Aia nā kāloti melemele i ka hapa nui o ka lutein, i hiki ke kōkua i ke pale ʻana i ka degeneration macular e pili ana i ka makahiki (AMD), kahi ʻano i pohō a nalowale paha kāu ʻike.

ʻO nā papaʻai waiwai i ka lutein e pale aku paha iā AMD (,,,).

ʻO nā kāloti kahi kumu maikaʻi o ka lutein a me ka beta carotene, he mau antioksidant e pōmaikaʻi i ke olakino maka a pale i nā maʻi maka degenerative pili i ka makahiki. Hoʻololi kou kino i ka beta carotene i huaʻai A, kahi mea kōkua e kōkua iā ʻoe e ʻike i ka pouli.

Nā pono olakino ʻē aʻe o nā kāloti

Kākoʻo nā kāloti i nā maka olakino, akā nui nā kumu ʻē aʻe e ʻai ai. ʻO ka hapa nui o ka noiʻi e nānā i kā lākou ʻike o carotenoids, me lutein, lycopene, a me beta carotene.

ʻO nā pono olakino ʻē aʻe o nā kāloti me:

• Kākoʻo i ke olakino digestive. He kiʻekiʻe nā kāloti i ke olonā, i mea e pale aku ai i ka paʻa paʻa. Loaʻa i hoʻokahi kāloti ma kahi o 2 gram o ka fiber, a i ʻole 8% o ka waiwai o kēlā me kēia lā (DV). Hiki i ka ʻai ʻana o nā kāloti ke hoʻomaikaʻi i kou ʻōpū pūpū (,,).
• Hiki ke hōʻemi i ka maka maʻi ʻaʻai. Hiki i nā meaʻai momona e like me nā kāloti ke kōkua i ka pale ʻana i ka maʻi ʻaʻai kolona ma o ka hāpai ʻana i ka hana digestive. Hoʻohui ʻia, ua hōʻike ʻia kekahi mau antioxidant i nā kāloti i nā hopena anticancer (,,,).
• Hoʻopaʻa i ke kō kō. Loaʻa nā kāloti i kahi papa inoa glycemic haʻahaʻa (GI), ʻo ia hoʻi ʻaʻole lākou e hoʻoulu i kahi kō nui i ke kō kō ke ʻai ʻoe iā lākou. Kōkua pū kā lākou ʻikepili i ke kūpaʻa i nā pae kō kō (,).
• Maikaʻi no kou puʻuwai. ʻO nā kāloti ʻulaʻula a me ka ʻalani ke kiʻekiʻe o ka lycopene, kahi antioxidant pale naʻau. Hiki i nā kāloti ke hoʻoliʻiliʻi i nā kumu pilikia o ka maʻi puʻuwai, e like me ke kiʻekiʻe o ke koko a me nā pae kolesterol (,,).
• Palekana i kou ʻili. ʻOiai ʻaʻole maikaʻi e like me ka pale lā, beta carotene a me lycopene antioxidants ke kōkua i ka pale ʻana i kou ʻili mai ka hōʻino ʻana o ka lā ().
• Kākoʻo paha i ka hōʻemi kino. Haʻahaʻa nā kāloti i nā calories a kiʻekiʻe i ka fiber. ʻO ka ʻai ʻana iā lākou e hoʻonui ai i ka manaʻo o ka piha, i pale ai i ka ʻai nui ʻana a kōkua i ka pohō kaumaha ().

Ma waho o kā lākou hāʻawi i ke olakino maka, nui nā kumu e ʻai ai i nā kāloti. Hiki iā lākou ke kōkua i kāu ʻōnaehana digestive, a me ka puʻuwai, ka ʻili, a me ke olakino holoʻokoʻa.

Nā ala ʻē aʻe e hoʻonui ai i kou olakino maka

ʻAʻole wale kaʻai ʻana i nā kāloti e mālama ai i kou mau maka i ke olakino a me kāu maka ʻike. ʻO nā hoʻolālā ʻē aʻe e hoʻomaikaʻi ai i kou olakino maka me:

• E hoʻohana i ka pale ʻana i ka lā. Koho i nā aniani aniani e pale i kou mau maka mai ka 99-100% o nā kukuna UVA a me UVB. Hiki i ka hōʻino ʻana o ka lā ke alakaʻi i ka cataract, macular degeneration, a me pterygium (ka ulu ʻana o ke kino ma luna o nā keʻokeʻo o kou mau maka)
• Palena i ka manawa pale a me ke kukui polū. Hiki i ke kīwī kīwī, kelepona, a i ʻole ka manawa kamepiula ke hoʻonāukiuki i ka maka. I ka pō, e hoʻopau i nā pale a huli i ke kānana kukui o ka pō ma kāu kelepona, no ka mea e hiki i ke kukui polū ke hoʻopōʻino i ka retinal ().
• Hoʻoikaika kino. ʻO ke komo ʻana i ka hana hoʻoikaika kino maʻamau no kou mau maka a me kou pūhaka. Hoʻonui ka loaʻa ʻole o ka hoʻoikaika kino i kou makaʻi ʻana i ka maʻi diabetes type 2 a me ka retinopathy diabetic, kahi ʻano i hiki ke hoʻopōʻino i kāu ʻike ().
• Mai puhi. Pili ka uahi paka i ka nalowale o ka hihiʻo, cataract, a me macular degeneration. E hoʻonui paha ka puhihihi ʻana i kou maka o ka maka maloʻo, (,,).
• E hooikaika no ka papaʻai kaulike. ʻO nā mea momona ʻo EPA a me DHA omega-3 (e laʻa, iʻa momona, olonā), wikamina C (e like me nā hua ʻalani, broccoli), huaʻai E (eg maikaʻi nō hoʻi i kou mau maka (,,,).
• ʻAi i nā lau lau ʻōmaʻomaʻo. ʻO Kale, spinach, a me nā collard greens kiʻekiʻe i nā carotenoids lutein a me zeaxanthin, i kākoʻo i ke olakino maka ().
• E kiʻi i nā hoʻokolokolo maka maʻamau. ʻO ke ala ʻoi e ʻike ai i ka hana a kou maka e nānā pinepine ai iā lākou e kahi loiloi maka. ʻO ka ʻike ʻana i kahi optometrist a ophthalmologist paha kahi ʻano olakino olakino maikaʻi e komo i loko.

ʻO ka ʻai ʻana i kahi papaʻai momona, hoʻoikaika kino, ka palena ʻana i ka manawa pale, ʻaʻole puhipaka, komo i nā aniani aniani, a ke nānā pinepine ʻia nei kāu ʻike e ke kauka maka he mea nui ia no ke olakino maikaʻi o ka maka.

Ke laina lalo

ʻO ka manaʻo e paipai i nā kāloti i nā maka olakino a me ka ʻike maikaʻi i hoʻomaka ʻia mai kahi moemoeā - akā ʻaʻole ia he kumu heʻoiaʻiʻo ʻole ia.

ʻOi aku lākou kiʻekiʻe i nā antioxidant lutein a me beta carotene, i hōʻike ʻia e pale aku i kou mau maka.

Hiki i nā kāloti ke hoʻopōmaikaʻi i kou digestion, puʻuwai, ʻili, a me ke olakino holoʻokoʻa.

Inā makemake ʻoe e mālama i kou mau maka i ke olakino, pono ʻoe e hoʻokumu i nā ʻano hana olakino, pale pale e like me ka hoʻoikaika kino, ka ʻaʻa ʻana i nā aniani aniani, ka palena ʻana i ka manawa o ka pale, ka ʻai ʻana i ka papaʻai kaulike, a me ka puhipaka ʻole.