ʻO ka ʻai olakino ʻaʻole wale he kiʻi slim, akā maikaʻi hoʻi ka ʻike maka. ʻO ka meaʻai a mākou e kau ai i kā mākou papa i kēlā me kēia lā e hoʻoholo i ka pae hydration o ka maka, ʻo ia ke kumu he mea nui e noʻonoʻo i nā minerala a me nā huaora.
Pono e hoʻokomo i ka iʻa i ka papa kuhikuhi, no ka mea, hāʻawi lākou i ka omega-3 fatty acids pono no ka ʻike kūpono. ʻO lākou ke kuleana no ka hoʻokumu ʻana o nā photoreceptors a me nā ʻiʻo nerve i ka retina o ka maka. No ka hōʻoia ʻana i kā lākou ʻāpana kūpono, pono ʻoe e kiʻi i ka salmon a i ʻole nā huaora i loko o nā capsules. He aha nā mea ʻē aʻe e pono ai no ka ʻike maikaʻi?
Anthocyanins
- ʻO nā mea e hāʻawi i ka kala i nā pua a me nā huaʻai, hakakā i ka mumū, bacteria, pale i nā kīʻaha koko o ka maka a hoʻoulu i ka hana ʻana o ka rhodopsin, ʻo ia ka pigment retinal photosensitive. ʻO ke kāpeti ʻulaʻula a me nā huaʻai e like me nā cherries, nā cherries ʻawaʻawa, nā chokeberries, nā currants, nā strawberries a me nā plums ka nui o ia mea.
Nā huaʻai paʻakikī A, C a me E
ʻO nā huaora i lawe pololei ʻia mai ka meaʻai ka mea maikaʻi loa no ko mākou olakino. ʻO nā huaora A, C a me E, he mau antioxidants e hakakā ana i ke kaumaha oxidative, he mea koʻikoʻi ia no ka ʻike maka.
- Hiki i ka nele o ka Vitamin A ke kumu i ka makapō pō, i ʻike ʻia hoʻi he makapō pō. ʻO ka lua o ka hoʻoweliweli ʻo ia ka maʻi maka maloʻo, ʻo ia hoʻi ka mea i kapa ʻia. xerophthalmia. E hoʻāʻo kākou e loaʻa ka meaʻai momona i ka beta-carotene ma kā mākou pā i kēlā me kēia lā, e like me: ate, spinach, kāloti, broccoli a i ʻole ka paukena.
- Ma ka ʻaoʻao ʻē aʻe, ʻo ka hemahema o ka huaora C, ʻokoʻa ka mea e kōkua ai i nā maʻi maʻi, hoʻonui i ka pilikia o ka cataracts. ʻO nā hua Citrus a me nā currants ke kumu maopopo o ka huaora C, ʻoiai aia nō ia i loko o nā pūhaka rose, nā ʻāpala, nā hua waina, asparagus, broccoli a me nā pepa ʻulaʻula.
- ʻO ka hope o nā huaora i loaʻa ka hopena exorbitant i ka maikaʻi o ka ʻike maka, ʻo ia ka huaora E. ʻO kāna hana nui ʻo ka neutralize i nā radical manuahi. Hiki iā mākou ke loaʻa i loko o nā nati, nā ʻalemona, ka hua palaoa, ka margarine, ka sunflower, ka ʻaila a i ʻole ka ʻaila soy.
ʻO nā mea minerala
- Lawe mau kiʻekiʻe wehe i ka maka. Ma muli o ka launa pū ʻana me ka huaora A, e hōʻoiaʻiʻo ia i ka hana pono o ka macula, aia ma ka ʻaoʻao waena o ka maka. Aia ka mineral i loko o ka waiū skim, ate, hua manu, hua paukena, legumes a me ka palaoa wholegrain.
- Hoʻopau ka manganese i nā radical manuahi mai ke kino. No ka hoʻonui ʻana i ka manganese, ʻōlelo ʻia e ʻai i ke aʻa paʻi, beets, cauliflower a me nā hua sunflower.
- keleawe hoʻomaikaʻi i ka ʻike. Loaʻa ia ma nā nati, avocados a me ka iʻa.
- Selenium pale i nā maka mai ka hoʻokumu ʻana o ka retinopathy diabetic. Selenium deficiency mea kakaikahi, e counteract ia, oe e hiki aku no brown laiki, asparagus, hua a me ka onions.