ʻO ka maʻamau, hoʻopuni nā pilikia olakino o ka maka i nā mea o ka makaʻala e hana ai ma ka kamepiula a me nā hana e hana ai e hoʻomaha ai nā mākala o ka maka. Akā poina pinepine mākou i ka mea nui o ka ʻai pono. Loaʻa nā meaʻai āpau i nā meaola e hānai i nā wahi like ʻole o ko mākou mau maka a kōkua i ka pale ʻana i nā pilikia e like me ka degeneration macular e pili ana i nā makahiki, nā cataract, a me nā makapō o ka pō.
Eia nā meaola pono ʻehiku no nā maka olakino.
Hoʻokolohua-carotene
ʻO ka Beta-carotene kahi mea momona mai ka ʻohana carotenoid a hana ma ke ʻano he antioxidant ikaika no nā maka a me ke kino holoʻokoʻa. Ma kahi kikoʻī, hoʻomaikaʻi ʻo beta-carotene i ka ʻike ʻana i ka pō a kōkua pū kekahi i ka pale ʻana i ka hōʻino ʻana i nā hunaola maka a me ka hoʻoponopono ʻana i nā pūnaewele i hōʻino ʻia.
Nā Meaʻai Rich Beta-Carotene:
- kāloti,
- ʻuala,
- ʻumeke hua nui,
- ka pepa (ʻulaʻula, melemele a me ka ʻalani),
- ka broccoli,
- lau lau ʻōmaʻomaʻo.
Vitamin C
ʻIke ʻia ka Vitamin C no ka hopena maikaʻi o ka hopena i ka ʻōnaehana pale, akā ʻo kona waiwai maoli i loko o ke kino kahi antiantant e pale i nā hunaola mai nā hopena ʻino. No nā maka, hana nui ka wikamina C i ka hoʻēmi ʻana i ka makaʻu o ka macular degeneration a me nā cataract.
ʻO nā meaʻai momona Vitamin C:
- nā hua citrus: nā lemona, nā lime, nā huaʻōlani,
- hua: strawberry, blueberries, blackberry,
- lau lau ʻōmaʻomaʻo.
Vitamin E
ʻO kēia wikamina hiki ke hoʻoheheʻe ʻia ka momona ʻaʻole ia he antioxidant ikaika. Hōʻike nā noiʻi e kōkua ka wikamina E i ka hoʻohaʻahaʻa macular degeneration.
Nā meaʻai waiwai Wikamina E:
- ʻalemona,
- ʻuala,
- spinach,
- ʻumeke,
- ʻōmaʻomaʻo beet,
- Pepa ʻulaʻula,
- asparagus,
- avocado,
- mauʻu pīpaka,
- manga.
ʻO nā mea momona momona nui loa
Pono nui nā waikawa momona no mākou, akā aia i loko o nā mea liʻiliʻi loa i ka papaʻai o kēia manawa. He hopena maikaʻi ko ka Omega-3 fatty acid i nā kīʻaha koko a me nā hono, kōkua i ka pale ʻana i ka mumū - ke kumu nui o nā maʻi āpau. Kōkua kēia mau waiʻona momona me nā maka maloʻo, kākoʻo i ka hana retinal, a he mea nui ia no ke olakino olakino āpau.
ʻO nā meaʻai e waiwai ana i ka omega-3 fatty acid:
- hua chia,
- hua lino,
- walnuts,
- salemona a me nā iʻa aʻa ʻē aʻe,
- nā pī soya,
- tofu,
- Palukela kupu,
- pālua.
Zinc
ʻO ka Zinc kahi mea waiwai nui a he nui nā hana i ke kino, e like me ka mālama ʻana i ka hana kūpono o ka pona thyroid a me ke kākoʻo ʻana i ka ʻōnaehana pale. No ke olakino o ka maka, ʻo ka zinc kekahi micronutrient kī ia, no ka laʻana, kōkua i ka hōʻemi ʻana i ka makaʻu o ka macular degeneration.
Nā meaʻai waiwai kiniki:
- spinach,
- kaʻuala a me nā hua zucchini,
- nī cashew,
- koko a me ka palaoa koko,
- ʻulā,
- hua moa,
- nā ʻōlio a me nā pāpaʻa,
ʻO Lutein lāua ʻo Zeaxanthin
Kōkua kēia mau carotenoids i ka lohi o ka degeneration macular e pili ana i ka makahiki a pale pū hoʻi i ko mākou mau maka mai ka cataract.
Nā meaʻai e waiwai ana i ka lutein a me ka zeaxanthin:
- nā lau uliuli ʻōmaʻomaʻo,
- pīni ʻōmaʻomaʻo,
- Palukela kupu,
- kini
- ʻalani a me nā tangerine,
- papaya,
- keleka,
- peach,
- kāloti,
- melon