Inā ua ʻike ʻia ʻoe me ka hypertension, a i ʻole ke koko kiʻekiʻe , ua ʻōlelo paha kāu kauka iā ʻoe e hana i kekahi mau hoʻololi ʻana i ke ʻano o ka nohona, e like me ka hoʻoikaika kino a me nā loli ʻai.Wahi a ka National Institutes of Health (NIH), ʻo ka ʻai ʻana i ka meaʻai o nā meaʻai momona, nā meaʻai haʻahaʻa-sodium hiki ke hoʻohaʻahaʻa i ke koko maʻamau.
Hoʻokomo ʻia nā ʻōlelo manaʻo ʻai i nā meaʻai i hana ʻole ʻia
Nā ʻōlelo aʻoaʻo ʻai mai ka National Heart, Lung, and Blood Institute - i kapa ʻia ʻo Dietary Approaches To Stop Hypertension, a i ʻole ka meaʻai DASH no ka pōkole - paipai i ka ʻai ʻana i nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, ka waiu momona haʻahaʻa, nā kumu lean o ka protein e like me ka iʻa a ʻO ka moa, ka pīni, nā nati a me nā aila ʻai, ʻoiai e kaupalena ana i nā momona momona, nā kīʻaha i hoʻomaʻemaʻe ʻia, nā meaʻai i hana ʻia, a me ka sodium i hoʻohui ʻia.
ʻO ka maikaʻi o ka loaʻa ʻana o kēia mau meaʻai ma o nā meaʻai holoʻokoʻa, ma mua o nā mea hoʻohui, ʻo ia ka hiki i ko mākou kino ke hoʻohana maikaʻi iā lākou.'I kekahi mau manawa i ka wa a makou i hookaawale ai i ka mea aila hookahi a makou i manao ai he maikai, e like me ka omega-3 fatty acids, ka huaora C, a me ka huaora E, a haawi ia ia ma ke ano he pill concentrated, ua hoikeia mai. ʻaʻole maikaʻi a maikaʻi ʻole paha ke hoʻohālikelike ʻia me nā meaʻai maoli, 'wahi a Kauka Higgins.
Manaʻo ʻia nā hoʻololi o ke ʻano ola no Ke Koko Kiekie
Paipai ka American Heart Association i nā poʻe me ke koko kiʻekiʻe e:
E ʻai i ka meaʻai momona i nā huaʻai, nā meaʻai, a me nā meaʻai palaoa piha, a me nā iʻa a me nā moa ʻili ʻole.
E kaupalena i ka waiʻona
Hoʻonui i kā lākou hana kino
Hoʻemi kaumaha
E ho'ēmi i ka nui o ka sodium i kā lākouʻai
Haʻalele i ka puhi paka
E mālama i ke kaumaha
Inā hopohopo ʻoe no ke kahe koko, ʻo ka hana mua e ʻike i kāu kauka, i mea e nānā ʻia ai ke kahe koko.A laila, ma hope o ke kamaʻilio ʻana me kāu kahu mālama ola, hiki iā ia ke kōkua i ka hoʻomaka ʻana e hoʻokomo i kekahi o kēia mau meaʻai i kāu mau meaʻai.Mahalo kou ʻono a me kou puʻuwai.
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