1 - Kāleti
ʻO ka meaʻai maikaʻi e hāʻawi i nā meaʻai kūpono e kōkua i ka mālamaʻana i kou mau maka. Eia kekahi laʻana, ua kaulanaʻo ia he mea nui ka huaʻai A no kaʻikeʻana, aʻo ka hemahema hiki ke hopena i kahi maʻi i kapaʻia he pōpō.
Nānā i ka "Study Studies Disease Age-Related Eye" - kahi ho'āʻo hoʻokolohua nui i kākoʻoʻia e ka National Eye Institute, hōʻike pū i ka huaora C, ka huaora E, ka beta-carotene, a me ka lutein e hiki ke kōkua i ke emiʻana i ka pilikia o ka hōʻaleʻa macular e pili ana i ka makahiki, he kumu nui o ka makapō i ka poʻeʻelemakule.
ʻO nā haʻawina'ē aʻe e'ōlelo ana e hiki i nā omega-3ʻonika momona ke kōkua i ka paleʻana i nā maka mai ka lōʻihi o ka'ōkino a hoʻonanea i ka pilikia o nā maka maloʻo.
ʻO kaʻoiaʻiʻo, he mea nui e kuhikuhi i ka hoʻohanaʻana o nā mea noiʻi i nā meaʻai he nui i loko o kēia mau haʻawina-e like me ka mea e loaʻa ai iāʻoe i nā meaʻai maikaʻi. Akā, uaʻike wau i nā meaʻai i kiʻekiʻe i hoʻokahi aʻoi aʻe paha o kēia mau mea pale pale maka.
E lawe i nā kāloka, no ka laʻana. Mālamaʻo Kalomu i nā huaʻaina A, a me kona mua, beta-carotene. Ponoʻo ka Vitamin A no kaʻikeʻana no ka mea, he mea pono ia e hoʻonui i keʻano o ka holomua,ʻo ia ka pilina e hoʻopili i ka mālamalama i ka retina. Pono pūʻia ka Vitamin A no ka hana maʻamau o ka'ōnea a me nā membrane e hoʻopuni ana i kou mau maka.
ʻOkoʻa ka waiwai o nā kāloka i ka pāpona a me ka fiber i ka haʻahaʻaʻana i nā calories a aneane nele i ka momona. E lawelawe i nā kaloti me kahi kīʻaha kalo kalo-calorie, ka hua salame me nā kāloti kāpili, aiʻole e lawelawe i nā kāloti i kālaiʻia e like me ka'āpanaʻaoʻao hauʻoli.
2 -ʻAla
Hiki maikaʻi nā'ōlau no kāuʻikeʻana no ka mea, he kumu maikaʻi loa ia o ka huaora C, i hoʻohanaʻia ma ka Study Studies Disease of the Ages. ʻO ka Vitamin C he mea hōʻemiʻole ia, a pono i kou kino e hana i nā mea pili pū me nā kīʻaha koko maikaʻi, me nā mea i loaʻa i kou mau maka.
Hiki i nāʻoni ke hana i nā meaʻoi aʻe ma mua o ka mālamaʻana i nā maka o kāu mau maka no ka mea i loko o lākou ka pāpeneka, ka fiber, ka calcium , a me ka'ōpala. ʻO kaʻalani he meaʻono maikaʻi loa i kaʻai, aiʻole hiki iāʻoe ke leʻaleʻa i ke aniani o ka waiʻalani i kēlā me kēia manawa o ka lā.
3 - Māla
Hoʻopiha pūʻia nā kumulā me ka huamaila C, i mea hiki ke kōkua iā lākou e pale i kou mau maka mai nā maʻi e pili ana i nā makahiki a mālama i ka'ōlohelohe a me nā kīʻaha koko ma kou mau maka i ka maikaʻi.
He waiwai nō hoʻi nā huaʻopa i ka folate (he mau hua B), fiber, a me keʻano o nāʻano pono'ī. Eʻai i kahi kīʻaha huapalapala aiʻole e hoʻokomoʻia me kahi'ōmole pīpī a me nā nīpalapala. A iʻole e lawelawe iā lākou me ka Greek yogurt a iʻole kaʻokiʻia o ka oatmeal i mea hana maikaʻi no kaʻaina kakahiaka maikaʻi. Hiki paha iāʻoe ke ho'āʻo i ka huapalapala vinaigrette a me ka salakeke mīkini huapalapala .
4 - Ka Pākana
ʻO ka momona o kaʻuala he waiwai nui ia i nā huaʻa A A, beta-carotene, potassium, a me fiber, e like me nā kāloka, pēlā lākou e maikaʻi ai no kou ola kino. ʻO kaʻalaʻala ke hana i kaʻuala i ka manawaʻai, no laila, maʻalahi ka loaʻaʻana o nā meaʻai maikaʻi i loko o kāu meaʻai, inā paha he meaʻai kai.
E hana i kaʻualaʻuala me kaʻailaʻaila, aiʻole ka paʻiʻana o kahiʻulaʻula maikaʻi a me ka luna me nā pī baʻa, nā aniani, ka mea 'aila a me nā nati. Eʻimi i kahi maloʻo mai nā kīhālani Falani maʻamau a hana i nāʻualaʻuala ma kahi, me kahi mau molasses i hoʻonoeʻia ma luna. E ho'āʻo i ka'ōlaʻiʻuala . Alohaʻo Yum!
5 - Nānā
He maikaʻi nā mea nui no kāuʻikeʻana no ka mea, ua kiʻekiʻe loa lākou i ka zinc, i hoʻohanaʻia ma ka "Study Studies of Disease Eye." Inā makemakeʻoleʻoe i nā'ōpū nui , hiki iāʻoe ke loaʻa kekahi zinc mai ka nīpī, ka pipi, a puaʻa paha,ʻoiaiʻo ka nui o ka mīkini i loko o nā meaʻai'ē aʻe.
Hiki iāʻoe keʻike i nā kaukena cann ma ka nui o nā hale kūʻai kūʻai, a aia nāʻeleʻeleʻele i loko o kaʻaila. Eʻai i nā'ōpala, puhi a puhiʻia paha e like me ka momona, aiʻole e hana ai i ka puehuʻoho.
6 - Pāniʻi
Hoʻopiliʻia ka kīina i ka ola maka no ka mea he lutein ia , e pili ana i ka huaʻai A. Nānā e hōʻike ana e hiki i nā kānaka eʻai ana i nā hua'iliaʻula'ōmaʻomaʻo momona ka mea i emi iho ka hopena o ka hōʻailona macular.
Hāʻawi ka huaʻai iāʻoe i ka hao , ka huaʻa K , a me ka palahalaha, a he haʻahaʻa loa i nā calories. Eʻai i nā lau'ehi'ōpala ma ke kumu o kahi saladi a hapa paha o ka sandwich. Hiki i ka mea 'ai i ka mea' ai i ka mea 'ai a me ka meaʻai maikaʻi i nā mea likeʻole, e like me:
7 - Walnuts
He maikaʻi nā walnuts no kou mau maka, no ka mea, he mau huaola ka E i hoʻohanaʻia ma ka "Study Studies Disease for Eye Age," a me ka nui o ka'āpana alpha-linolenic,ʻo ia ka hua kanu o omega-3 momona momona.
Loaʻa nāʻona Walnuts i ka zinc a me nā mea'ē aku, a me nāʻano hua B-nui. Eʻai i nā hua'ōmaʻomaʻo me kahi'āpana hua maikaʻi e like me ka meaʻai maikaʻi a me ka'āpala i nā mea kanu i kālaiʻia a hoʻomoʻi i ka saladi a iʻole i ka mea kanu'ōmaʻa.
8 - Salmon
He maikaʻiʻo Salmon no nā maka maikaʻi a me kaʻike maʻamau no ka mea he nui ka nui o omega-3 momona momona -ʻoi aʻe ma mua o nāʻano iʻa likeʻole a me nā iʻa. Hōʻike nā haʻawina e hiki ana i nā poʻe iʻoi aʻe ka lōʻihi o kēia mau mea momona i ka liʻiliʻi i nā maka maloʻo.
E lawelawe i ka pīpī pīpī no kaʻaina awakea a iʻole e hoʻohana i nā kaumāmā i loko o nā meli a me nā momona. Hiki ke mālamaʻiaʻo Salmon i ke kīkino (e like me sushi a sashimi), aiʻole puhiʻia i ka mea pīpī.
E ho'āʻo:
Nā kumuhana:
ʻO American Optometric Association. "ʻO nā mea waiwai nui Omega-3 DHA a me EPA.
Nā National Institute of Health National Eye Institute. "Nā Hana-Nā Hualoaʻa Makahiki Makahiki." http://www.nei.nih.gov/amd/.
Nā Papa Hana Hoʻonaʻauao o ka Moku'āina, Office of Dietary Supplements. "Ka pepa noi likeʻole: Vitamin A a me Carotenoids." http://ods.od.nih.gov/factsheets/vitamina/.
ʻo Tan JS,ʻo Wang JJ,ʻo Flood V, Rochtchina E, Smith W, Mitchell P. "Nā antioxidants Dietary a me ka hopena o ka lōʻihi o nā makahiki o ka makahiki:ʻo ka Blue Mountains Eyes Study." Ophthalmology. 2008 Feb; 115 (2): 334-41. http://www.aaojournal.org/article/S0161-6420(07)00474-5/abstract.