Ua hopohopo ke koko kiʻekiʻe ? E ho'āʻo e hoʻohui i kēia mau mea inu puʻuwai i kāu ʻai. Hoʻohui pū ʻia me ka hoʻomaʻamaʻa maʻamau a me kahi hoʻolālā ʻai akamai, hiki iā lākou ke kōkua i ka pale a hoʻopaʻa i ka hypertension. Penei pehea.
1. Waiu momona haʻahaʻa a momona ʻole
E hoʻokiʻekiʻe i kāu aniani i ka waiū: he kiʻekiʻe i ka phosphorus, potassium a me ka calcium—ʻekolu mau meaʻai e pili ana i ke koko olakino—a ua hoʻoikaika ʻia me ka huaʻa D, he huaʻai e hoʻoikaika i ke koko olakino. Wahi a kahi noiʻi ma ka British Journal of Nutrition, ʻo ka hoʻololi ʻana i ka waiu momona piha no nā ʻano momona haʻahaʻa hiki ke kōkua i ka hoʻohaʻahaʻa i ke koko. ʻO ia ke kumu o ka waiu momona piha ka nui o ka palmitic acid, hiki iā ia ke ālai i nā hōʻailona e hoʻomaha ai i nā kīʻaha koko, e ʻae ai i ke kahe ʻana o ke koko. ʻO nā aʻa e paʻa a paʻa paha ke alakaʻi i ke kahe koko kiʻekiʻe, wehewehe nā mea kākau.
2. Kii Hibiscus
ʻO ka inu ʻana i ke kī hibiscus hiki ke hoʻohaʻahaʻa loa i ke kahe koko, ʻoiai ke hoʻokiʻekiʻe iki ʻia, e like me kahi noiʻi ma ka Journal of Nutrition . Wahi a nā kānaka noiʻi, he anthocyanins a me nā antioxidants ʻē aʻe ka kī hibiscus e hiki ke kōkua i nā kīʻaha koko e pale aku i ka pōʻino e hiki ai ke hōʻemi iā lākou. Nui nā hui kī lāʻau i loaʻa i ka hibiscus, kahi e hoʻoulu ai i ka ʻulaʻula ʻulaʻula a hāʻawi i kahi ʻono ʻono. Wahi a nā mea kākau noiʻi, pono ʻoe e inu liʻiliʻi: ʻōlelo lākou i ʻekolu kīʻaha i ka lā. No ka loaʻa ʻana o nā pōmaikaʻi piha, e kuʻi no ʻeono mau minuke ma mua o ka inu ʻana i ka wela a i ʻole ke anu.
3. Waiwai Pomegerane
Inā hopohopo ʻoe no kāu ke koko , ʻo ia ka manawa āu i ʻōlelo aloha ai i kēia hua ʻulaʻula ʻulaʻula. Hoʻopiha ʻia me ka potassium a me nā meaʻai olakino olakino ʻē aʻe, ʻekolu mau manawa o ka wai pomegerane i ka hana antioxidant o ke kī ʻōmaʻomaʻo a i ʻole ka waina ʻulaʻula. ʻAʻole ia he mea kupanaha, ʻo ka loiloi 2017 o nā haʻawina hauʻoli i ʻike i ka inu mau ʻana i ka wai pomegerane hiki ke hoʻemi nui i ke koko. I loko o kekahi o nā haʻawina, ʻo ka inu ʻana i ka wai pomegerane i hoʻomaikaʻi i ke koko systolic (ʻo ka helu kiʻekiʻe o ka heluhelu ʻana i ke koko) me ka nānā ʻole i ka nui o nā pule i inu ai nā mea komo.
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