7 Mea ʻai maikaʻi loa no nā maka olakino

Anter

• 1. Iʻa
• 2. Huamoa
• 3. ʻAmelemona
• 4. Hale waiū
• 5. Kāloti
• 6. Kale
• 7. ʻalani
• Outlook
• ʻ Tipslelo aʻoaʻo no ke olakino maka
• ʻO ke olakino maka: Q&A
• Q:
• A:

Hōʻike Overview

Ke mālama nei i kahi kaulike kaulike, olakino olakino kahi kī i ka mālama ʻana i kou mau maka, a kōkua paha i ka hōʻemi ʻana i kou maka no ka hoʻomohala ʻana i nā kūlana o ka maka. Hiki ke hōʻalo ʻia nā maka maka ʻino inā hoʻopili ʻoe i nā meaʻai i loaʻa ka pae o nā wikamina, nā meaola, a me nā minelala, i ʻike ʻia ʻo nā antioxidants. Nā kūlana maka e hiki ai iā ʻoe ke pale aku me ka papaʻai olakino pū me:

• cataract, i kumu ke ao ʻōpihi
• degeneration macular e pili ana i ka makahiki, hiki ke kaupalena i kou maka
• glaucoma
• maka maloʻo
• ʻike maka hune ʻole

Pale aku kēia mau antioxidant i nā oxidant i hiki ke hoʻololi i kou olakino i nā ala maikaʻi ʻole.

Pono kou mau maka i nā ʻano antioxidants he nui e noho olakino. Pākuʻi ʻia kēia mau mea:

• lutein
• zeaxanthin
• nā wikamina A, C, E.
• beta-carotene
• omega-3 mau waikawa momona
• kiniki

Hana maikaʻi ʻia kahi papaʻai kaulike me nā protein, ka waiū, nā huaʻai, a me nā mea kanu. E hoʻāʻo e ʻai i ke ānuenue i kou lā, e hoʻopili ana i nā ʻano ʻano meaʻai i nā waihoʻoluʻu like ʻole. E kaupalena ʻoe i ka ʻai ʻana i nā meaʻai pono ʻole i hoʻoponopono ʻia, loaʻa nā momona momona, a kiʻekiʻe paha i ke kō.

Eia he ʻehiku o nā meaʻai maikaʻi loa no kou mau maka. Loaʻa ka hapa nui i ka makahiki āpau a no ke kumu kūʻai kūpono. Hiki iā ʻoe ke leʻaleʻa iā lākou iho a i ʻole nā ​​papa kuhikuhi paʻakikī.

1. Iʻa

ʻO ka iʻa, ʻo ka salemona hoʻi, hiki ke lilo i meaʻai nui e hoʻopau no ke olakino o ka maka. Loaʻa nā iʻa salemona a me nā iʻa ʻē aʻe i nā waikawa momona omega-3. ʻO kēia nā momona "olakino". Hiki i ka Omega-3 mau momona momona ke kōkua i ka hoʻomohala ʻana i ka ʻike a me ke olakino o ka retina i ka hope o ka maka. Hiki iā lākou ke pale i nā maka maloʻo.

E noʻonoʻo e hoʻokomo i ka iʻa i loko o kāu papaʻai i kekahi mau lā o ka pule. Ke kūʻai ʻana i salemona, koho i kahi mana hopu hihiu ma kahi o ka sālemona mahiʻai mahiʻai. ʻO ia no ka loaʻa ʻana o ka salemona hoʻoulu mahiʻai a ʻoi aku ka liʻiliʻi o ka omega-3 ma mua o ka salmon i hopu wale ʻia.

ʻO Salemona, a me ka nui o nā iʻa, hiki ke hoʻomoʻa ʻia a moa ʻia paha. E hoʻāʻo e hoʻāʻo me nā mea kanu hou, nā lemona, a me ka paʻakai a me ka pepa no kahi ʻaina ahiahi maʻalahi a ʻono hoʻi.

2. Huamoa

ʻO ka hua manu kahi meaʻai maikaʻi loa e ʻai ai no ke olakino o ka maka. Aia nā yolks i ka wikamina A, ka lutein, ka zeaxanthin, a me ka zinc, a he mea nui ia i ke olakino maka. Mālama ka Wikamina A i ka palaoa. ʻO ke kole ka ʻili o ka maka. Lutein a me zeaxanthin o ke kiʻi ʻana i nā kūlana maka koʻikoʻi e like me ka hoʻoliʻiliʻi makula e pili ana i ka makahiki a me nā cataract. Hāʻawi ʻo Zinc i ke olakino o ka retina. ʻO ka retina ke kua o ka maka. Kōkua pū ʻo Zinc i nā maka e ʻike i ka pō.

ʻO nā hua moa he nui loa a hiki ke hana no ka ʻaina kakahiaka, ʻaina awakea, a me ka ʻaina awakea. ʻO kahi ala maʻalahi e leʻaleʻa ai i nā hua manu ma o ka paila ʻana iā lākou. E hoʻāʻo iā lākou i nā salakeke a me nā sanwika. Hiki iā ʻoe ke ʻai i kahi hua manu paʻa no ka meaʻai māmā.

3. ʻAmelemona

ʻO nā ʻalemona, e like me nā nati a me nā ʻanoʻano ʻē aʻe, maikaʻi maikaʻi no ke olakino maka. Aia nā ʻalemona i ka wikamina E. Kākoʻo kēia huaora i nā mole kūpaʻa ʻole e māka ana i nāʻiʻo olakino. Hiki ke kōkua i ka hōʻemi ʻana i nā huina o ka wikamina E e pale aku ai i ka degeneration macular e pili ana i ka makahiki a me nā cataract. Pono ʻoe e ʻimi ma kahi o 22 mau kikowaena honua (IU), a i ʻole 15 mg o ka huaora E i ka lā. ʻO kahi lawelawe ʻana o nā ʻalemona e pili ana i nā nati 23, a i ʻole ke kīʻaha and, a he 11 IU. ʻO nā hua ʻē aʻe a me nā ʻanoʻano i loaʻa ka huaola E e komo pū me nā ʻano pua sunflower, hazelnuts, a me nā pī.

Hiki iā ʻoe ke ʻoluʻolu i nā ʻalemona ma ke ʻano he meaʻai māmā i kēlā me kēia manawa. He ʻono pū kekahi iā lākou i kāu palaoa kakahiaka, yogurt, a i ʻole i nā salakeke. E hoʻomanaʻo wale nō e nānā i ka lawelawe ʻana i ka nui. ʻOi aku ka nui o nā alemona i nā calori, no laila e hoʻāʻo e kaupalena i kāu lawe ʻana i hoʻokahi a i ʻelua mau lawelawe i ka lā.

4. Hale waiū

Hiki i nā huahana waiū e like me ka waiū a me ka yogurt ke maikaʻi no nā maka. Loaʻa iā lākou ka huaora A a me ka zinc mineral. Pale ʻo Wikamina A i ke kōkō ʻoiai ʻo zinc e kōkua i ka lawe ʻana i kēlā huaora i nā maka mai ke ake. ʻIke ʻia ʻo Zinc ma ka maka a pau, ʻo ka retina a me ka choroid, ʻo ia ka vascular tissue e waiho ana ma lalo o ka retina. Kōkua kēia mineral mea nui i ka ʻike ʻana i ka pō a me ka pale ʻana i nā cataract. Hāʻawi ka waiū mai nā bipi hānai hānai i nā pono keu.

Hiki ke hoʻopau ʻia ka waiū waiū i kou lā holoʻokoʻa. Hiki iā ʻoe ke inu i ke kīʻaha me kahi pāʻina a leʻaleʻa paha iā ia i loko o ke kofe a me ke kī, a i ʻole cereal ʻaina kakahiaka. He koho olakino ʻo Yogurt no ka ʻaina kakahiaka a i ʻole he meaʻai māmā.

5. Kāloti

Kaulana maikaʻi nā kāloti i ke olakino maikaʻi o ka maka. E like me nā yolks hua manu, nā kāloti i ka wikamina A a me ka beta carotene. Kōkua ka wikamina A a me beta carotene i ka ʻili o ka maka a hiki ke kōkua i ka pale ʻana i nā maʻi maka a me nā kūlana maka ʻē aʻe.

Maʻalahi ka ʻai o nā kāloti ke hele aku. ʻO kāloti kā Julianne holoʻokoʻa a i ʻole mālama i kahi ʻeke o nā kāloti pēpē mākaukau no kahi ahiahi a ahiahi paha. E kīloi iā lākou i nā salakeke a me nā kopa no kahi meaʻai i hoʻohui ʻia, a i ʻoki ʻia a hoʻonui ʻia i ka muffin a i ʻole ka pancake batter.

6. Kale

ʻIke ʻia ʻo Kale ma ke ʻano he superfood e nā mea he nui no ka mea he nui nā wikamina, nā meaola, a me nā minelala. He maikaʻi loa ia no ke olakino maka. ʻO Kale nā ​​antioxidant lutein a me zeaxanthin, i loaʻa pū i nā hua manu a me nā meaʻai ʻē aʻe. Hiki i kēia mau meaola ke kōkua i ka pale ʻana i nā kūlana maka koʻikoʻi e like me ka hoʻohaʻahaʻa makula e pili ana i nā makahiki a me nā cataract. ʻAʻole i hana ʻia ka Lutein a me ka zeaxanthin i loko o ke kino, no laila pono ʻoe e hoʻopili iā lākou i kāu papaʻai. ʻO kahi lawelawe he 100 gram o kale, kahi e pili ana iā 1 ½ mau kīʻaha, loaʻa iā 11.4 mg o ka lutein, a ua ʻōlelo ʻia e loaʻa iā ʻoe 10 mg i kēlā me kēia lā. ʻO nā mea kanu ʻē aʻe i kiʻekiʻe i ka lutein nā pepa ʻulaʻula a me ka milo.

Hiki ke hana ʻia ʻo Kale i mau ʻāpana meaʻai māmā. E holoi mua i nā lau, a laila haehae i mau ʻāpana liʻiliʻi; e hoʻolei iā ia i loko o ka ʻaila ʻoliva, a hoʻomoʻa ia no 20 mau minuke a ʻoi paha, a hiki i ka pā ʻana o ka kale. Hiki iā ʻoe ke kala iā lākou me ka pīpī paʻakai māmā. Hiki iā ʻoe ke kālua i ka kale no kahi kīʻaha ʻaoʻao a lawelawe iā ia i kahi salakeke.

7. ʻalani

Loaʻa i nā ʻalani a me nā hua ʻalani ʻē aʻe i ka wikamina C, ʻo ia ke kī no ke olakino maka. ʻO ka wikamina, i ʻike nui ʻia i nā huaʻai a me nā mea kanu, hāʻawi i nā kīʻaha koko maikaʻi i kou mau maka. Hiki iā ia ke hakakā i ka hoʻomohala ʻana o nā cataract, a me ka hui pū ʻana me nā huaora a me nā meaola ʻē aʻe, degeneration macular e pili ana i ka makahiki.

No ka ʻono ʻana i nā ʻalani, hiki iā ʻoe ke inu i ka wai ʻalani, ihi i hoʻokahi e like me ka meaʻai māmā, a i ʻole hoʻohui i ka salakeke hua.

Outlook

Pono ka papaʻai olakino no ke olakino maka. ʻO ka mālama ʻana i kahi papaʻai nui i nā antioxidant e pale i ka hoʻomohala ʻana i nā kūlana maka koʻikoʻi a hōʻoia i ka maikaʻi o ka hana a kou mau maka. E hoʻāʻo e ʻai i nā ʻano ʻai āpau, nā mea ʻai ʻole i hoʻoponopono ʻia i kēlā me kēia lā. E ʻike i kāu kauka inā ʻike ʻoe i nā pilikia me kou mau maka, ʻoiai ke komo mua hiki ke pale i nā kūlana koʻikoʻi mai ka hoʻomohala ʻana.

ʻ Tipslelo aʻoaʻo no ke olakino maka

He mea nui e mālama ʻoe i kou mau maka i nā manawa mau e mālama ai i ke olakino o ka maka. ʻAʻole wale ka ʻai ʻana i nā meaʻai e ola ai ka maka i kou mau maka. Nā ala ʻē aʻe hiki iā ʻoe ke mālama i kou mau maka i ke olakino:

• ke kipa ʻana i ke kauka maka i kēlā me kēia i ʻelua mau makahiki
• kau i nā aniani aniani i waho
• pale ʻana i ka puhipaka
• ka mālama ʻana i kahi kaupaona olakino
• kau i nā pale maka pale i ke komo ʻana i nā haʻuki, nā leʻaleʻa, nā papahana home, a i ʻole nā ​​hana e pili ana i ka hana
• mālama ʻana i ke kō kō

ʻO ke olakino maka: Q&A

Q:

I kēia manawa komo wau i nā aniani. Aia kekahi mau meaʻai hiki iaʻu ke ʻai e hoʻomaikaʻi i kaʻu hihi i mea e pono ʻole ai nā aniani hou?

A:

ʻO ka hoʻomaikaʻi ʻana i ka ʻike ma o ka lawe ʻana i ka meaʻai e kaukaʻi ʻia i ke ʻano o ka maka o ka maka. ʻO ka hoʻohaʻahaʻa macular a me ka makapō ʻana o ka pō he mau laʻana o nā kūlana i hiki ke hoʻomaikaʻi ʻia, a i hoʻolohi ʻia paha ka holomua, me ka lawe ʻana i nā meaʻai i waiwai i ka wikamina A, nā antioxidant lutein, zeathanxin, a me nā omega-3 fatty acid. ʻAʻole paha e hoʻohuli ʻia ka maka maka a ʻike maka loa me kahi papaʻai olakino. Eia nō naʻe, hiki i kahi papaʻai olakino momona i nā mea momona i helu ʻia i kēia ʻatikala ke pale aku i nā maka mai ka nalo ʻana o ka hihi.