Hana maoli nā aniani kukui ʻulaʻula?

Anter

• He aha ke kukui uliuli?
• He pōʻino anei ke kukui uliuli i kou mau maka?
• ʻO ka maka maloʻo, ʻo Digital Strain Eye, a me Circadian Rhythm
• No laila, hana nā aniani aniani uila?
• Ok, akā ʻo lākou wʻaoʻao ia?
• Nānā no

Āhea ka manawa hope loa āu e nānā ai i ka loiloi manawa pale o kāu kelepona? I kēia manawa, e hoʻohālikelike i ka nui o ka manawa āu e hoʻolilo ai i ka nānā ʻana, e ʻōlelo, i kahi kamepiula hana, TV (hi, Netflix binge), a i ʻole kahi e-heluhelu e hoʻohui i ka pale liʻiliʻi o kāu kelepona. Hoʻoweliweli, huh?

E like me ke ola i lilo i ka hilinaʻi nui loa i nā pale, no laila ke kūʻai aku ʻana o nā huahana i manaʻo ʻia e hoʻoliʻiliʻi i nā hopena o kēia manawa pale āpau i kou ʻili, nā kino, a me ka lolo. ʻO kekahi o nā mea kaulana loa? Nā aniani uila polū — maka aniani (me ka ʻole o nā aniani hoʻoponopono) i koi e pale aku i kou mau maka mai nā kukuna kukui ʻino e puka mai ana mai kāu mau punahele punahele.

ʻOiaʻiʻo, he kumu maikaʻi loa nā makaaniani uliuli no ka poʻe makemake i ka nānā ʻana i nā aniani - akā he 20/20 ʻike - e hōʻoia i ke kūʻai ʻana a me ke komo ʻana i kahi pālua. Akā hana paha nā aniani aniani uliuli, a i ʻole hype paha? A, no kēlā mea, ʻālamalama ka uliuli i mea weliweli i kou mau maka? Maʻaneʻi, pane ka poʻe akamai i kāu mau Qs.

He aha ke kukui uliuli?

"ʻOi aku ka paʻakikī o ke kukui polū ma mua o kāu e noʻonoʻo ai," wahi a Sheri Rowen, M.D., ophthalmologist a me ka lālā o ka Eyesafe Vision Health Advisory Board.

"Hana ʻia ka mālamalama e nā ʻāpana electromagnetic i kapa ʻia he mau photons e holoholo i nā nalu," wahi a Dr. Rowen. "ʻO kēia mau nalu nalu o ke kukui ʻike maka a ʻike ʻole ʻia e ana ʻia i nā nanometers (nm); ʻoi aku ka pōkole o ka lōʻihi o ka nalu (a no laila, ʻo ka hoʻohaʻahaʻa ʻana i ke ana nm), ʻoi aku ka kiʻekiʻe o ka ikehu."

"ʻIke ka maka kanaka i ka ʻāpana māmā ʻike ʻia o ka spectrum electromagnetic, aia mai 380-700 nm a ua hōʻike ʻia e nā kala violet, indigo, uliuli, ʻōmaʻomaʻo, melemele, ʻalani, a me ka ʻulaʻula," wahi āna. "ʻO ke kukui polū, i ʻike ʻia ma ke ʻano he ikehuika ʻike nui (HEV), nona ka lōʻihi pōkole loa o ke kukui ʻike ʻia (ma waena o 380-500 nm) a no laila e hoʻopuka i ka nui o ka ikehu."

ʻAe, hele mai ka kukui polū mai ka nui o kāu mau mīkini uila, akā mai nā kumu kukui i hana ʻia e ke kanaka (e like me nā kukui alanui a me nā kukui kūloko) a hele kūlohelohe ia mai ka lā. ʻO ia ke kumu i manaʻo ʻia ai ke kukui uliuli he mea pono no nā hana koʻikoʻi, e like me ka hoʻoponopono ʻana i kahi puʻupuʻu circadian maikaʻi (ke ala ala maoli o ke kino a me ka pōʻai hiamoe), wahi a Kauka Rowen. Akā, ma laila pū kekahi e kū mai ai nā pilikia.

He pōʻino anei ke kukui uliuli i kou mau maka?

Eia kahi kahi e ʻoi aku ai ka paʻakikī. Ua lohe paha ʻoe ʻaʻole maikaʻi ke kukui uliuli no ke olakino o kou maka. ʻO ka ʻoiaʻiʻo, ʻo Ashley Katsikos, OD, FAAO, he loea maka maloʻo ma ka Golden Gate Eye Associates i loko o ka Pacific Vision Eye Institute e ʻōlelo ana, i ka wā lōʻihi, hiki i ka hōʻike ʻana i ke kukui polū HEV ke alakaʻi i kahi pōʻino kūikawā i kou mau maka. me ka hōʻino ʻia o nā hunaola retina, hoʻohaʻahaʻa macular e pili ana i ka makahiki (ʻino i kahi ʻāpana o kāu retina, hiki ke alakaʻi i ka makapō) ʻāpana o ka maka, ka mea hiki ke hoʻomoe i ka maka maloʻo, hoʻonāukiuki, a, i ka wā lōʻihi, nā pilikia ʻike), ka maka maloʻo, a me nā kānana maka uila.

Eia nō naʻe, ʻo nā ʻoihana ʻē aʻe — a me ka American Academy of Ophthalmology (AAO) —e mālama i kēlā, ʻoiai ʻo ka hōʻike ākea ʻana i nā kukui polū a me nā kukuna uila UV mai ka lā hiki ke hāpai i ka makaʻi o ka maka maka, ka liʻiliʻi o ka malamalama uliuli e puka mai ana mai nā pale kamepiula. Ua hōʻike ʻia e hōʻeha i kāu mau maka.

"I ko mākou hiki ke haʻi aku i kēia manawa, ʻaʻohe mea ʻino ke polū polū i ka maka o ke kanaka, ke hele ʻoe e pili ana i kou ola i kēlā me kēia lā," i ʻōlelo ʻia e Sunir Garg, MD, kākāʻōlelo lapaʻau no ka American Academy of Ophthalmology a me ka polofesa o ophthalmology ma Wills Eye. Halemai. "ʻO ke kukui polū kekahi ʻano mālamalama maoli o ka lā i waho o ka lā — ma waho, ʻoi aku ka nui o kou ʻōuli polū mai ka lā ma mua o kou pale kelepona, e noho ana ma laila no kekahi mau hola i ka lā. Ua hana ʻo ia i kahi hana maikaʻi loa i nā kaukani makahiki o ka hoʻomohala ʻana i ka kānana ʻana i ka hapa nui o nā kukuna ʻino mai ka lā - a ua ʻae ʻia mai nā kelepona a i ʻole nā ​​​​papa a i ʻole nā ​​​​pale akā ma nā pae haʻahaʻa loa ma mua o ka lā maoli.

Ua ʻōlelo ʻia, ʻoi aku ka nui o kāu hōʻike pū ʻana i nā pale-he nui ka poʻe e nānā iā lākou no ka hola i kēlā me kēia hola, i kēlā me kēia lā, no ka hapa nui o ko lākou ola. ʻO ia ke kumu i hoʻopaʻapaʻa ai ʻo Kauka Rowen "ʻoiai ʻoi aku ka haʻahaʻa o ka nui o nā kukui i hoʻopuka ʻia e nā pale kikohoʻe ma mua o ka lā o ka lā, ke hoʻonui nei mākou i ka manawa ma mua o nā pale me ka ʻike ʻole i ka hopena o ka hopena kumulative o kēia haʻahaʻa haʻahaʻa o ka radiation. maka." Eia kekahi, ma muli o ka holomua ʻenehana, ua ʻoi aku ka māmā o nā hōʻike, a ʻoi aku ka paʻakikī o kā lākou hoʻohui ʻana i ke ola o kēlā me kēia lā, wahi āna. E noʻonoʻo e pili ana i nā hāmeʻa AR / VR e loaʻa nei ka mahalo a pehea pili loa paʻa lākou i kahi mea uila uila i kou mau maka.

He mea pono e hoʻomaopopo i ka pilikia o ke kukui polū i mea e hopohopo nui ai no nā keiki a me nā poʻe ʻōpio (ma lalo o ka makahiki 20) i maʻalahi loa no ka mea he lens akaka loa lākou, a no laila ka liʻiliʻi o ka kānana polū, wahi a Kauka Rowen. I ka hala ʻana o ka manawa, ʻoiai ke ʻelemakule ka lens i ka maka o ke kanaka, "ʻoi aku ka melemele, no laila ke kānana ʻana i ka nui o ke kukui polū kahi e ʻike ʻia ai mākou," wahi āna. "ʻAʻole mākou i ʻike i nā hopena lōʻihi o kēia kukui nui a me ka polū i nā keiki liʻiliʻi e loaʻa paha iā 80 mau makahiki o ka hoʻohana ʻana i nā mea uila."

He aha ka ʻōlelo a ka noiʻi? ʻO kahi hōʻike 2019 e ka French Agency for Food, Environment, a me Health Health & Safety (ANSES) e hōʻoia ana i ka hōʻike lōʻihi ʻana o ka retina i ke kukui polū he mea kōkua i ka hanana ʻana o ka retinal degeneration, e like me kā Dr. Rowen. ʻO kahi hōʻike noiʻi 2018 i paʻi ʻia ma ka Ka Nūpepa' oflelo' Olelo'lelo Hoʻokolohua ʻike ʻia, ʻoiai hiki i kekahi mau kukui polū ke hoʻoikaika i ka ulu ʻana o ka maka o ke kanaka a hoʻoponopono i ka puʻupuʻu circadian, hiki i nā hopena ʻino o ke kukui polū ke komo i kahi degere o ka pōʻino i ka cornea, lens aniani, a me ka retina i loko o ka maka kanaka.

ʻOiai, hāʻawi ʻo Kauka Garg i kahi paio kūʻē, e ʻōlelo ana ke nānā nui nei nā noiʻi e kū nei i nā ʻiole a hāpai ʻia paha o nā keena retinal e kau ana i loko o nā kīʻaha Petri a pili i ka hōʻike ʻana i "ke kukui polū ikaika maoli - i kekahi manawa he haneli a he tausani manawa ka ikaika ma mua o ka mai nā kelepona - a no nā hola ma ka hopena, ʻaʻole maikaʻi maikaʻi e hōʻike ana i ke kukui polū e hoʻopilikia i nā kānaka, "i ʻōlelo ʻo ia. ʻO ka hopena, i ka makahiki i hala a i ʻole, ua hoʻomaka ka poʻe noiʻi e hoʻohana i nā hōʻike like me nā mea kūʻai aku ma ke ʻano he kumu kukui i kā lākou hoʻokolohua in-vitro a me ka liʻiliʻi liʻiliʻi e like me nā hoʻokolohua kikohoʻe in-vivo i nā holoholona a me nā cell nānā. poino ma ka huina hoonui, wahi a Kauka Rowen.

Ke wili poʻo nei? ʻO ka lawe ʻana: "Nui nā mea e pono ai e hoʻomaopopo e pili ana i nā ʻano hana o ka launa pū ʻana me nā keena o ka retina a me ka hiki o ka maka ke hoʻoponopono i nā pohō o ka hopena," wahi a Dr. Rowen. A, i kēia manawa, ʻaʻole lawa ka noiʻi kanaka e hōʻike i nā hopena o ke kukui polū ma ke ʻano e hōʻike maoli ai i ke ʻano o kā mākou hoʻohana ʻana i kēia mau lā - ʻike ʻoe, e ʻōwili ana iā TikTok ma kahi moe a me nā mea āpau.

ʻO ka maka maloʻo, ʻo Digital Strain Eye, a me Circadian Rhythm

Ke hoʻohui ʻoe i nā manawa āpau āu e nānā ai i nā pale, maʻalahi ke ʻike no ke aha e manaʻo ʻia ai ke kukui polū e like me ka makaʻu (ma hope o nā mea āpau. kekahi mea ʻaʻole maikaʻi ka maʻamau). ʻO kēlā ʻōlelo, ʻoiai ʻaʻole maopopo mākou i ka loulou ma waena o ke kukui polū a maʻi maka, ʻae nā poʻe loea ʻekolu he hiki i ka manawa nui o ka pale ke hopena i ka kānana maka uila a me / a i ʻole ka maka maloʻo, a hiki paha ke huikau me kāu mele circadian.

Kikohoʻe maka maka He maʻi ia e wehewehe ana i ka ʻehaʻeha o ka maka ma hope o ka hoʻohana ʻana i ka pale a hōʻike pinepine ʻia e nā maka maloʻo, ke poʻo poʻo, a me ka ʻike maka. (Eia nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka ʻume mākia kikohoʻe.)

Maka maloʻo hiki ke lilo i hōʻailona o ke kanikau maka uila, akā pili pū kekahi i kahi ʻano i lawa ʻole ka waimaka o ke kanaka e hoʻoheheʻe a hānai ai i ka maka, e like me ka American Optometric Association. Hiki ke kumu ʻia e nā mea ʻike (e like me nā aniani kelepona a me LASIK), nā kūlana olakino, nā lāʻau, nā loli, a me nā makahiki. A-ʻae-ʻo ka blink ʻole pinepine ʻana, e like me ke nānā ʻana i ka papapihi kamepiula no nā manawa lōʻihi, hiki ke kōkua pū i nā ʻōuli o nā maka maloʻo.

"Ke ala aʻe ʻoe mai ka haka pono ʻana i kahi kamepiula no mau hola a ʻeha kou mau maka, he mea maoli kēlā," wahi a Kauka Garg. Akā ʻaʻole kēlā ʻike mai ka malamalama polū wale nō. "I ka manawa lōʻihi e nānā ana ʻoe i kahi pale, ʻaʻole ʻoe e ʻālohilohi pinepine, no laila maloʻo kou mau maka, a ʻoiai ʻaʻole ʻoe e neʻe nei i kou mau maka a puni-ua nānā lākou ma kahi hoʻokahi a ʻaʻole neʻe— ʻo kekahi hana e like me kēlā e hoʻonāwaliwali i kou mau maka a laila lilo i mea hoʻonāukiuki, "i ʻōlelo ʻo ia.

ʻO ka puʻupuʻu Circadian ʻO nā hopena i hoʻokumu ʻia e ke kukui polū ua hoʻohālikelike ʻia ʻoiai ʻo ke kumumanaʻo i ʻae maikaʻi ʻia e hoʻopau i kēia ʻano hoʻomaha hoʻomaha koʻikoʻi. ʻAʻohe kānalua, ua lohe ʻoe i ke kānāwai "no screen time before bed". Ma muli o ka hoʻoili ʻana o kāu mau mīkini uila i ke kukui polū me ka ikaika (e like me ka lā), ua hōʻike nā noiʻi e nui ka mālamalama o ka uliuli i ka pō ke hiki ke hoʻohaunaele i kāu mele circadian maoli, i hiki ke hana i nā pō hiamoe ʻole a me ka luhi i ke ao, e wehewehe ʻo Dr. Rowen.

Hōʻike kēia mau noiʻi i hiki i ke kukui polū ke kāohi i ka hana a kou kino a me ka hoʻokuʻu kūlohelohe o melatonin (ka hiamoe hiamoe), kahi e alakaʻi ai i nā pōʻaiapuni hiamoe - a ua ʻae ka poʻe loea ʻekolu i kēia ʻoiaʻiʻo. Eia nō naʻe, kahi noiʻi hou 2020 i paʻi ʻia maʻO Biology hōʻike ʻia ʻaʻole hewa ke kukui uliuli, pololei; ua hōʻike ka poʻe noiʻi i nā ʻiole i nā kukui like ʻole me nā hue ʻokoʻa a ua manaʻo ʻia ʻo ke kukui melemele ka mea e hoʻopilikia i ka hiamoe ma mua o ke kukui polū. Aia kekahi mau ana, eia: He mau ʻiole kēia, ʻaʻole nā ​​kānaka, ua pōuliuli nā pae māmā, me ka nānā ʻole i ke kala, ʻaʻole e like me nā kukui uila o nā uila, a ua nānā pono nā mea noiʻi i nā cones i ko lākou mau maka (i ʻike i ke kala. ) ma kahi o ka melanopsin, ka mea i ʻike i ka mālamalama a me ke kikowaena o ka pilikia o ka huna melatonin, i ʻōlelo ʻia e Dr. MANAWA.

ʻOiai ʻo kēia haʻawina hou e hoʻāʻo nei i ke kukui polū vs. melatonin theory, mālama ʻo Kauka Rowen i ka nui o nā hōʻike e pili ana i ke kumumanaʻo-a ʻo ka hopena, pono ʻoe e kaupalena i ka ʻike ʻana i nā kukui polū ma mua o ka moe. "ʻO nā hopena o kekahi mau hoʻokolohua hoʻokolohua i mālama ʻia i loko o nā kānaka, kahi o ka poʻe i hoʻomālamalama ʻia i ka mālamalama waiwai mai nā kukui a me nā pale aniani (nā kamepiula, nā kelepona, nā papa, a me nā mea ʻē aʻe.) ma ka haʻahaʻa haʻahaʻa loa i ke kukui waiwai uliuli," wahi āna.

No laila, hana nā aniani aniani uila?

I ke ʻano o ka kānana wale ʻana i ke kukui polū, ʻae, hana lākou hana. "Hoʻopili ʻia nā lens me kahi mea e kōkua ai i ke kānana ʻana o ka HEV blue light spectrum," wahi a Kauka Rowen.

"Ke manaʻo nei he hui kaulana ia, hiki iā lākou ke paʻi i kēlā mau pahuhopu me ka maikaʻi loa a hoʻopau i kekahi mau lōʻihi nalu like ʻole," wahi a Dr. Garg. ʻO kahi laʻana, inā ʻoe e hana pū me nā kukuna a pono e komo i nā aniani palekana palekana kūikawā, pale lākou i ka nalu lōʻihi o ka laser āu e hoʻohana nei. No laila ʻaʻole like ia me he pupule, ʻenehana ʻē aʻe — ʻo ia nō ke kumu e kūʻai ʻole ai nā aniani kukui polū (a i ʻole pono) i ke kālā.

"Ma ke ʻano o ka hana ʻana, ʻo nā pilikia nui i loaʻa i ka poʻe me ka lōʻihi o ka manawa pale, ʻo ia ka pilikia o ka maka kikohoʻe, ka pōʻino o ka hiamoe circadian rhythm, a me nā hōʻailona ʻē aʻe e like me ka maka maloʻo, ke poʻo, a me ka luhi," wahi a Kauka Rowen. A inā ua lohe ʻoe mai ka poʻe aloha i kā lākou mau aniani mālamalama, ʻaʻole paha ʻoe e kahaha i ka lohe ʻana "ʻo ka hapanui o nā mea maʻi e ʻike nei ke hana nei lākou no ka mea hele aku kā lākou mau ʻōuli o ka maka a me nā ʻeha o ke poʻo ʻoiai lākou ʻaʻole e ʻoki nei i kā lākou manawa pale, "wahi a Kauka Katsikos.

Inā makemakeʻoe e ho'āʻo i kahi pālua,ʻo kāuʻoihana mālama maka kou kumu waiwai maikaʻi loa no ka hoʻoholoʻana i kāu mau koi kiko'ī a kōkua i ka hoʻoholoʻana i ka maka i kūpono i kāu mau pono i kēlā me kēia lā, a me ka hālāwaiʻana a iʻole kaʻoi aku o nā kūlana o kaʻoihana, wahi a Kauka Rowen. "He nui nā mea hana maikaʻi o ka ʻenehana kānana kānana ʻulaʻula a no ka mea ua kūkulu ʻia nā lens i kahi ʻōlelo kuhikuhi inā pono, ua hana ʻia kēia mau lens i nā kūlana kiʻekiʻe loa i loaʻa. Makemake paha ʻoe e nīnau e pili ana i ka hoʻohaʻahaʻa ʻana i nā pale anti-reflective a me nā lens photochromic. Hāʻawi ia i ka pale maikaʻi mai ka UV a me ke kukui uliuli ʻoiai ʻoe i loko a i waho."

Ok, akā ʻo lākou wʻaoʻao ia?

ʻOiai nā aniani aniani uila hana hana — e like me, hana lākou i kā lākou hana o ka pale ʻana i kou mau maka mai ke kukui polū — inā paha he kumu kūʻai lākou he nīnau ʻē aʻe. No ka mea, ʻoiaʻiʻo, inā mau ka hopena o ka mālamalama polū i nā maka o ke kanaka i ka lewa, pēlā nō ka hiki i nā aniani uila polū e hana i kekahi mea e kōkua ai.

A — pūʻiwa, pūʻiwa — ʻo ka noiʻi ʻana i nā aniani ponoʻī he mea kānalua ʻole ia. ʻO kahi loiloi ʻōnaehana 2017 i nānā i ʻekolu mau noiʻi e pili ana i nā hopena o nā aniani poloka uila i ka hana kiʻi, ke olakino macular, a me ka pōʻai hiamoe hiamoe i loaʻa ʻole kahi hōʻike kiʻekiʻe kiʻekiʻe e kākoʻo i ka hoʻohana ʻana i kēia ʻano aniani.

ʻLelo ʻia, ʻokoʻa ke kumu kūʻai, ʻaʻohe pilikia nui i ka hoʻāʻo ʻana i nā aniani aniani uliuli. "ʻAʻole ma ka hapanui pōʻino e komo i nā aniani aniani e ālai ana i nā maka aniani, no laila e aho e hoʻokomo iā lākou ma mua o ka ʻole, "hoʻopaʻapaʻa ʻo Kauka Katsikos. Hiki i nā aniani uila polū ke holo aku iā ʻoe ma kahi o $ 17 ma ka pūnaewele a i $ 100 ma kahi hale kūʻai makamae makamae. Hiki iā ʻoe ke hoʻohui i ka ʻenehana i kāu mau aniani kuhikuhi. (ʻO ka uhi ʻana o kāu ʻinikua iā lākou a ʻaʻole paha e hilinaʻi ia ma kāu hoʻolālā ʻike, kahi āu e kūʻai ai iā lākou, a inā paha e hele ana lākou i kāu mau lens Rx a ʻaʻole paha.)

Eia nō naʻe, hoʻokahi mea hoihoi e hoʻomanaʻo inā e noʻonoʻo ana ʻoe e hele i ke ala Rx-lenses: ka hiki huli kua Hiki i nā makaaniani polū polū ke loa'a i kāu pu'upu'u circadian—'oi loa inā koho 'oe e kau i kahi kānana pale kukui polū ma luna o nā makaaniani āu e mana'o nei e komo no kou mau hola ala. "Inā ʻoe e keʻakeʻa nei i ke kukui polū i nā hola a pau o ke ao a me ka pō, hiki i ka hopena maikaʻi ʻole i ka mea a mākou e kapa aku ai i entrainment i ka circadian rhythm," aka ka hoʻopili pū ʻana o kāu mele circadian me nā manawa manawa kūwaho, wahi a Dr. ʻO Garg. Inā ʻoe e ʻaʻa koke i nā aniani poloka-poloka i ka lā holoʻokoʻa, e noʻonoʻo paha kou kino, "ahea lā e lilo ai ke ao?" wahi ana. "Ma ke ʻano evolutionarily, ua maʻa mākou i ke kukui polū e kōkua i ka mālama ʻana i kā mākou mau mele palekana, a inā e hala, e loaʻa paha kekahi mau hopena maikaʻi ʻole."

ʻO ka mea pōmaikaʻi, ʻo ka mea maʻalahi hiki iā ʻoe ke hana no ka hakakā ʻana i ka pilikia o ka maka kikohoʻe, ka maka maloʻo, a me ka luhi o ka maka ma muli o ka manawa pale, ʻo ia ka hoʻomaʻamaʻa ʻana i nā hoʻomaʻamaʻa maka maʻalahi a hoʻomaha mau i ka wā e hana ana ʻoe i mua o ke kamepiula a i ʻole ke nānā ʻana i kekahi. pale. Paipai ʻo Kauka Garg i ke kānāwai 20/20/20: I kēlā me kēia 20 mau minuke, e hoʻomaha i ka 20 kekona, a nānā i 20 kapuaʻi i kahi mamao. "E hoʻoikaika kēlā iā ʻoe e hoʻoneʻe i kou mau maka, a kōkua ia i ka lubricate i kou mau maka," i ʻōlelo ai ʻo ia.

A hoʻokahi mea nui e hoʻomanaʻo? ʻO ka manawa pinepine, i ka honua maikaʻi, ʻoi aku ka mamao loa o nā hana maʻalahi no ka mālama ʻana i kou olakino. "Ma nā mea like ʻole a pau āu e hana ai no kou olakino a maikaʻi, ʻaʻole wau e manaʻo e kiʻekiʻe loa kēia ma kāu papa inoa hopohopo," wahi a Kauka Garg. "E hopohopo e pili ana i ka mālama ʻana i ka papaʻai pono, mai puhipaka, a loaʻa ka hoʻoikaika kino. ʻO kēlā mau mea e kōkua i ka mālama ʻana i kou mau maka i ke olakino."

Nānā no