Wahi a kahi noiʻi i alakaʻi ʻia e ka Max Planck Institute me nā poʻe mai ʻumikumamākolu mau moʻomeheu like ʻole, ʻike ʻia ka 80% o nā manaʻo a mākou e ʻike ai ma o nā maka. Wahi a ka World Health Organization (WHO), i ka makahiki 2020, hiki i ka 360 miliona ka nui o ka poʻe me ke kino maka, me 80 a 90 miliona mau makapō. ʻO ka nūhou maikaʻi, e like me ka WHO, hiki ke pale ʻia ka 80% o nā hihia makapō no ka mea ʻo ia ka hopena o nā kūlana hiki ke pale ʻia, ʻo ia ka mea hiki ke mālama ʻia. Hoʻopilikia ka meaʻai olakino a kūpono i ka ʻike ma ke kōkua ʻana e hōʻemi i ka pilikia o ka glaucoma, cataracts a me ka macular degeneration.
Huahana Ola Maka
Pono mākou e ʻai i nā mea kanu, nā huaʻai a me nā hua. ʻO ka ʻai ʻana i ka meaʻai momona i nā huaʻai a me nā lau o nā waihoʻoluʻu āpau e pili ana i ko mākou olakino holoʻokoʻa a me ke olakino o ko mākou mau maka. Ua ʻōlelo ka poʻe loea, ʻo ka cataracts ke kumu ma muli o ke kaulike ʻole o ke kino ma waena o nā radical manuahi a me nā antioxidants. ʻO nā antioxidants pale maikaʻi ʻelua, lutein a me zeoxanthin, e hōʻemi i ka pilikia o ka glaucoma a me ka cataracts. No laila, ʻo nā lau ʻōmaʻomaʻo e like me ke kāpeti ʻōmaʻomaʻo, spinach, celery, kāpeti hihiu a me ka letus ma ka papa kuhikuhi. Paipai ʻia ka mahu ʻana i kēia mau meaʻai e pale aku i ka nalowale o ka lutein i ka wā kuke. ʻO ka nele o ka huaʻa A i kā mākou meaʻai hiki ke alakaʻi i nā maka maloʻo, nā ʻeha o ka ʻili, ka ʻike makapō, a me ka makapō. ʻO nā meaʻai maikaʻi loa e pono ai mākou e hoʻokomo i kā mākou meaʻai i kēlā me kēia lā e hoʻomaikaʻi i ke olakino o ka maka:
· Carrots – loaʻa ka beta-carotene, ka puaʻa carotenoid i hoʻololi ʻia e ko kākou kino i huaʻa A. · Kahua lau lau ʻākala, e like me ke kāpeti, spinach a chard paha, e ho'ēmi i ka pilikia o ka cataracts ma 30% ma muli o ka nui o ka huaora K. · Nā wai i hana hou ʻia mai nā huaʻai, nā huaʻai a me nā mea kanu ʻaʻole wale ke kōkua i ka mālama ʻana i ka ʻike maikaʻi, akā i ka lāʻau paʻakikī hoʻi e mālama i nā maʻi maka.
♦ Ma keʻano he pale a me ka mālamaʻana i nā maʻi maʻi, e lawe i kahi hui o ka wai o kāloti (e lawe iʻehā manawa ma mua o ke koena o nā meaʻai), celery, parsley a me ka lau lettuce endive i ka hapalua o ke anianiʻekolu manawa i ka lā ma mua o kaʻaiʻana. ♦ E ʻai i ka hui ʻana o kā kāloti a me ka wai paʻi. ♦ No ka pale ʻana a me ka mālama ʻana i ka myopia, astigmatism a me ka ʻike maka, e hoʻohana wale i nā wai i helu ʻia, akā ʻo ka kukama, ka beetroot, nā wai o ka spinach a me nā lau cilantro, dill, blueberries, a ʻai hou iā lākou. No ka laʻana, ma muli o ka nui o ka provitamin A, kōkua ka cilantro e mālama i ka ʻike maikaʻi i ka wā ʻelemakule a pale i ka makapō i ka pō. ♦ Hoʻonui ka Blueberries i ka ʻike maka, hoʻomaha i ka luhi o ka maka i ka wā o ka hana paʻakikī. ʻO ka blueberries hou a me ka jam mai ia mea, e hoʻohana i ʻekolu punetēpē i kēlā me kēia lā. E inu i ka infusion o nā lau blueberry ʻekolu a ʻehā manawa i ka lā no hoʻokahi mahina, a laila hoʻomaha. He hopena like nā hua Cherry. ♦ ʻO ka wai ʻalani ka meaʻai a nā poʻe lanakila. Hāʻawi ia i ko mākou kino i ka nui o nā huaora i loko o ke aniani hoʻokahi. Ma waho aʻe o ka mālama ʻana iā mākou i ke olakino a me ka ikaika, kōkua ia i ka mālama ʻana i nā moku maka olakino, hoʻemi i ka pilikia o ka cataracts, a kōkua i ka hōʻemi ʻana i ka nalo ʻana o ka ʻike. He like ka hopena o nā ʻāpana hua hou. — Kokoleka ʻeleʻele Loaʻa nā flavonoids, ka mea e pale a hoʻomaikaʻi i ka hāʻawi ʻana i ke koko i nā kīʻaha koko, a mālama pū i ka cornea a me ka lens i kahi kūlana maʻamau. Eia kekahi, kōkua ia e hoʻohaʻahaʻa i ke koko i ka poʻe me ke kiʻekiʻe kiʻekiʻe, he mea maikaʻi loa ia no nā poʻe maʻi me ka glaucoma. — kukui. ʻO ka Vitamin E mai nā nati a me ka nui o nā pīni, he mea nui loa ia no ka ʻike. Hoʻopaneʻe ka pīkī i ka pōʻino o nā kīʻaha koko, a hoʻopaneʻe ka huaora E i ke ʻano o ka cataracts a me ka degeneration macular. ʻO nā haʻahaʻa haʻahaʻa o nā huaora a me nā momona momona i loko o ke kino hiki ke hōʻeha nui i nā kīʻaha koko, a hiki i ka hopena o ka makapō. — ʻO Quinoa. Manaʻo ka poʻe Ophthalmologists e ʻai i nā kīʻaha piha e like me ka quinoa. ʻO kēia hua ʻAmelika Hema a me kāna mau pono he nui i hoʻololi hou i nā meaʻai a puni ka honua. Eia kekahi, ʻo ka meaʻai haʻahaʻa glycemic index e kōkua i ka hōʻemi ʻana i ka hoʻomohala ʻana i ka macular degeneration e pili ana i ka makahiki o ka retina, kekahi o nā maʻi maka maʻamau e hoʻomaka ai ka makapō. No kēia kumu, ʻoi aku ka maikaʻi o nā kīʻaha holoʻokoʻa ma mua o nā kalapona i hoʻomaʻemaʻe ʻia (nā meaʻai i hana ʻia mai ka palaoa keʻokeʻo). — hoemi paakai i ka ai, he maikai no na maka. ʻO ka ʻai kiʻekiʻe i ka sodium ka mea e pilikia ai ka maʻi cardiovascular a hoʻonui pū i ka pilikia o ka cataracts. ʻO ka meaʻai me kēia mau meaʻai āpau e kōkua iā ʻoe e mālama i ka ʻike olakino no ka manawa lōʻihi. ʻO ka mea maikaʻi loa,ʻaʻoleʻoe e mālama wale i kou mau maka, akā, e pale pū i kouʻili, ka lauoho, nā kui a kōkua i kou kino e mālama i ke kaumaha kūpono. ʻAʻole maʻalahi ka hoʻololi ʻana i ka nohona a me ka meaʻai, akā he mea nui ia no ke olakino. E hoʻomanaʻo i ka hele pinepine ʻana i ka ophthalmologist. A inā pono, e lawe i nā huaora.
Mai poina e hoʻokō i nā hoʻokolokolo maka maʻamau
Hoʻoikaika ko mākou mau maka mai ka manawa a mākou e ala ai a hiki i ka hiamoe ʻana ma kahi moe, akā nui ka poʻe e nānā pono i ke olakino o ko lākou mau maka i ka wā e hōʻeha ai lākou. ʻO kēia ke ala hewa. Pono nā maka i ka mālama i kēlā me kēia lā e pale i nā maʻi, luhi, a i ʻole nā maʻi koʻikoʻi.
'Ōlelo nā kānakaʻepekema he maikaʻi nā huaʻai a me nā huaʻai no nā maka. ʻO nā huaora A a me C, a me ka magnesium, he mea nui ia no ka hoʻomohala ʻana i ka ʻike, ʻoiai ʻaʻole hiki iā lākou ke pani i nā hoʻokolohua maka maʻamau. Ma muli o ka nāwaliwali o ka hihiʻo, hiki ke loaʻa i kēlā me kēia makahiki, ʻo ke kumu hoʻoilina a me ka hoʻokō ʻole ʻana i kekahi mau lula e pāʻani i kahi kuleana nui.
ʻO ka poʻe a pau i nānā ʻia e ke kauka e aʻo iā ia iho no ka nalowale o ka ʻike. ʻOi aku i nā keiki, no ka mea hiki ke alakaʻi i ka hana kula maikaʻi ʻole. I ka poʻe mākua, mālama ʻia ka piʻi ʻana o nā maʻi e like me myopia, astigmatism a me ka pae mua o ka cataracts.
ʻAʻole hiki ke ola me ka ʻole kamepiula, papa a TV paha, akā pilikia pinepine nā maka no ka mea hoʻohana hewa mākou i kēia mau mea hana a ʻaʻole hoʻohana pono iā lākou.
E kōkua kēia mau ʻōlelo aʻoaʻo a me nā hoʻopunipuni e mālama pono i kou mau maka a ʻike maopopo.
· E koho i nā kukui ʻoluʻolu maikaʻi no ka heluhelu ʻana, ka hana a i ʻole ke aʻo ʻana (ke kukui palupalu palupalu). · E hoʻomaha mau ma ka hana ke ʻike ʻoe i nā mea pili kokoke a paʻakikī. E poni pinepine, e pani i kou mau maka, a e hoomaha i kou luhi a maloʻo paha. No nā maka maloʻo, e hoʻohana i nā kulu maka i kuhikuhi ʻia e ka ophthalmologist, ka mea i kapa ʻia he waimaka artificial. Manaʻo ʻia hoʻi e hoʻemi i ka ʻōlinolino o nā pale a lawe i ke kūlana kūpono. · E nānā i ka TV ma kahi mamao ʻaʻole kokoke i ʻelua mau mika, a no ke kamepiula, ʻo ka mamao maikaʻi loa ʻaʻole kokoke i 50 kenimika. Hōʻalo i ka ʻālohilohi mai nā kīwī a me nā pale kamepiula. E kau i ka TV a i ʻole ka pale kamepiula ma kahi ʻaʻole e hoʻomālamalama ka pale. He mea maʻalahi ka hana ʻana me ka lolouila ma kahi lumi māmā. I kēia hihia, ʻaʻole hiki iā ʻoe ke nānā i ka pale i ka pōʻeleʻele - ke kumu kēia i ka luhi o ka maka. Hoʻohana kekahi i nā kānana anti-glare kūikawā i kau ʻia ma ka pale kamepiula. · E hoʻohana i nā maka aniani palekana no nā hana ʻino. · E hoʻohana i nā aniani pale UV no ka pale ʻana i kou mau maka mai ka nui o ka lā. Hiki ke hoʻopōʻino i ka retina a hiki i ka nalo ʻana o ka ʻike nui ʻana i nā kukuna ultraviolet, hiki ke hoʻonui i ka pilikia o ka hoʻomohala ʻana i nā cataracts. · Hōʻalo i ka uahi, ka lepo a me ke kinoea e hoʻonāukiuki i kou mau maka. E kiʻi i ka nānā maʻamau me ka ophthalmologist. ʻO ke kipa ʻana i ke kauka i kēlā me kēia makahiki ʻoi aku ka maikaʻi, ʻoiai inā ʻaʻole ʻoe i ʻike i nā pilikia ʻike. No nā keiki, ʻōlelo ka poʻe loea e hoʻomaka i kahi huakaʻi i ka ophthalmologist mai ka makahiki ʻekolu. · E makaʻala i kekahi mau maʻi e hoʻopilikia nui i ka nānā ʻana, ʻoi aku ka nui ma hope o ka makahiki 40. Kāohi i ka maʻi maʻi ma ka mālama ʻana i nā pae glucose koko maʻamau. Mālama i ke koko, pale i ka ulu ʻana o ka hypertension. E nānā mau i ke kiʻekiʻe o ka cholesterol i loko o ke koko, i ʻole e poina i ka hoʻomohala ʻana o ka atherosclerosis. · Aia nā ʻano hana hoʻoikaika kino e hoʻomaha ai i nā maka i ka wā a ma hope o ka lā luhi, koho i kekahi o ia mau mea.
Nā hoʻoikaika kino no ka hoʻomaha
♦ I kēlā me kēia 20 mau minuke, i mua o ka nānā ʻana, e nānā aku no 20 kekona ma kahi mamao ma kahi o 6 mika me ka nānā ʻole ʻana i kekahi mea. ♦ E pani i kou mau maka me ka ʻole o ka ʻomi ʻana a me ka hoʻomaha ʻana i kou mau lihilihi. E uhi iki iā lākou me kou mau lima. ♦ He mea nui ka hoʻoikaika kino e hoʻonui i ke kahe o ke koko ma nā maka. No ka hoʻomaikaʻi ʻana i ke kahe koko, ma mua o ka uhi ʻana i kou mau maka me kou mau lima, e hamo maikaʻi i kou mau lima, a e ʻike ʻoe i ka hele ʻana o ka wela o nā lima i nā lihilihi, ʻoiai e hoʻomaha nā maka. Eia kekahi, i ka wā e holoi ai, pīpī i ka wai anuanu ma kou mau maka a hiki i 40 manawa.
E hoʻomanaʻo, no ka mālama pono ʻana i kou ʻike a mālama iā ia no nā makahiki he nui e hiki mai ana, pono ʻoe e hana i kahi ʻano maʻalahi ma o ka meaʻai kūpono, ke alakaʻi ʻana i ke ola olakino, ka nānā ʻana i nā manawa me kahi ophthalmologist, hoʻomaʻamaʻa maʻamau, a hoʻemi i ka manawa. i mua o nā pale kikohoʻe a mākou e hoʻohana nei i kēlā me kēia lā.
E olakino!