ʻO ke koko kiʻekiʻe a me ka papaʻai

ʻO ka hoʻololi ʻana i kāu papaʻai kahi ala i hōʻoia ʻia e kōkua ai i ke kaohi ʻana i ke koko kiʻekiʻe. Hiki i kēia mau hoʻololi ke kōkua iā ʻoe e lilo i ka kaumaha a hoʻohaʻahaʻa i kou manawa o ka maʻi puʻuwai a me ka hahau.

Hiki i kāu kauka olakino ke kuhikuhi iā ʻoe i kahi dietitian i hiki ke kōkua iā ʻoe e hana i kahi papaʻai meaʻai olakino. E nīnau he aha kāu pahuhopu kaomi koko. E hoʻokumu ʻia kāu pahuhopu ma kāu mau pilikia a me nā pilikia olakino ʻē aʻe.

PELE MAKAHIKI

Hōʻoiaʻiʻo ka papaʻai paʻakai haʻahaʻa e hōʻoki i ka hanu kiʻekiʻe (DASH) e kōkua i ke kaomi o ke koko. ʻIke ʻia kona hopena i ke kaomi koko i kekahi manawa i loko o kekahi mau pule.

Waiwai kēia papaʻai i nā meaola a me nā fiber nui. Hoʻopili pū ia i nā meaʻai i ʻoi aku ka kiʻekiʻe ma ka potassium, calcium, a me ka magnesium a haʻahaʻa i ka sodium (paʻakai) ma mua o ka meaʻai maʻamau a ʻAmelika.

ʻO nā pahuhopu o ka papaʻai DASH:

• Palena i ka sodium ma mua o 2,300 mg i ka lā (ʻai wale ka 1,500 mg i ka lā kahi pahuhopu ʻoi aku ka maikaʻi).
• E hoʻemi i ka momona momona ma mua o 6% o nā calorie o kēlā me kēia lā a me ka momona āpau i 27% o nā calorie o kēlā me kēia lā. Kūpono nā huahana waiū momona momona me ka maikaʻi loa no ka hoʻohaʻahaʻa ʻana i ke kaomi o systolic.
• Ke koho ʻana i nā momona, koho i nā aila monounsaturated, e like me ka aila a me ka aila canola.
• Koho i nā hua holoʻokoʻa ma luna o ka palaoa keʻokeʻo a me nā huahana pasta.
• Koho i nā huaʻai a me nā mea kanu i kēlā me kēia lā. Nui ka nui o kēia mau meaʻai i ka potassium, puluniu, a i ʻole ʻelua.
• ʻAi i nā nati, nā ʻanoʻano, a i nā hua liʻiliʻi (nā pi a i mau pi) i kēlā me kēia lā.
• Koho i nā huina protein o ka protein (ʻaʻole i ʻoi aku ma mua o 18% o ka nui o nā calorie o kēlā me kēia lā). ʻO nā iʻa, nā manu moa ʻole, a me nā huahana soy nā kumu protein maikaʻi loa.

ʻO nā pahuhopu nutrient ʻē aʻe i kēlā me kēia lā i ka papaʻai DASH e pili ana i ka kaupalena ʻana i nā mea ʻaʻā i 55% o nā calorie o kēlā me kēia lā a me kaʻai kolamu dietary i 150 mg. E hoʻāʻo e loaʻa ma ka liʻiliʻi he 30 gram (g) o ka fiber i kēlā me kēia lā.

E hōʻoia me kāu mea hāʻawi ma mua o ka hoʻonui ʻana i ka potassium i kāu papaʻai a hoʻohana paha i nā mea paʻakai (kahi i loaʻa pinepine ka potassium). ʻO ka poʻe i loaʻa nā pilikia o ka puʻupaʻa a i ʻole e lawe i kekahi mau lāʻau e pono e akahele e pili ana i ka nui o ka potassium e ʻai ai lākou.

HAIPAU OLA HEART

ʻAi i nā meaʻai i haʻahaʻa maoli i ka momona. Hoʻopili kēia i nā hua piha, nā huaʻai, a me nā mea kanu.

• Heluhelu i nā lepili ʻai. E nānā pono i ka pae o ka trans trans a me ka momona momona.
• Hōʻalo a palena paha i nā meaʻai i kiʻekiʻe i ka momona momona (ʻoi aku ma mua o 20% o ka nui o nā momona i manaʻo ʻia he kiʻekiʻe). ʻO ka ʻai ʻana i ka momona momona nui kekahi o nā mea nui no ka maʻi puʻuwai. ʻO nā meaʻai i loko o kēia ʻano momona e like me: nā yolks egg, nā paʻi waiūpaʻa, ka waiū holoʻokoʻa, ka waiū, ka ʻaikalima, ka bata, a me nā meaʻai momona (a me nā ʻāpana nui o nā ʻiʻo).
• Koho i nā mea protein momona. Hoʻopili kēia i ka soy, iʻa, moa moa ʻole, ʻiʻo wīwī loa, a me nā mea momona ʻole a i ʻole 1% huahana waiū momona.
• E nānā i nā huaʻōlelo "hydrogenated" a i ʻole "hapa hydrogenated" ma nā lepili meaʻai. MAI ʻai i nā meaʻai me kēia mau mea hoʻohui. Nui loa lākou i nā momona momona a me nā momona trans.
• E palena i ka nui o nā meaʻai i kālua ʻia a me nā meaʻai i hana ʻia e ʻai ai.
• Palena i ka nui o nā mea i hoʻomoʻa ʻia i hoʻomoʻa ʻia (e like me nā donut, nā kuki, a me nā pahū pahū) āu e ʻai ai. Loaʻa paha iā lākou ka nui o nā momona momona a i ʻole nā ​​trans trans.
• E nānā i ka hoʻomākaukau ʻana o nā meaʻai. ʻO nā ala olakino e kuke ai i ka iʻa, ka moa, a me nā ʻiʻo wīwī ka moa ʻana, ka ʻohi ʻana, ka moa ʻana, a me ka hoʻomoʻa ʻana. Hōʻalo i ka hoʻohui ʻana i nā lole momona a momona paha.

ʻO nā ʻōlelo aʻoaʻo ʻē aʻe:

• ʻAi i nā meaʻai i kiʻekiʻe i ka fiber hiki ke hoʻoheheʻe ʻia. Hoʻopili kēia i ka ʻoka, bran, peas split and lentils, beans (e like me ka kidney, ʻeleʻele, a me nā pī navy), kekahi mau cereal, a me nā laiki palaunu.
• E aʻo pehea e kūʻai ai a kuke i nā meaʻai e olakino ai kou puʻuwai. E aʻo pehea e heluhelu ai i nā lepili meaʻai e koho ai i nā meaʻai olakino. E haʻalele i nā hale ʻai wikiwiki, kahi paʻakikī e loaʻa ai nā koho olakino.

Hypertension - papaʻai

• ʻO kaʻai DASH
• ʻAiʻai sodium haʻahaʻa

National Heart, Lung, a me Ke Kula Nui Koko. Pāʻina ʻai DASH. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Loaʻa iā Mei 8, 2019.

Rayner B, Charlton KE, Derman W. Nonpharmacologic kāohi a me ka mālama ʻana i ke kiʻekiʻe. I: Feehally J, Floege J, Tonelli M, Johnson RJ, eds. Nā Nephrology Haumāna piha. ʻElua huaʻōlelo Piladelapia, PA: Elsevier; 2019: chap 35.

ʻO Victor RG, Libby P. Pūnaehana hypertension: hoʻokele. I: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. ʻO ka maʻi puʻuwai ʻo Braunwald: He puke aʻo no ka lāʻau Cardiovascular. 11th hua. Piladelapia, PA: Elsevier; 2019: chap 47.

Whelton PK, Carey RM, Aronow WS, et al. 2017 ACC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA alakaʻi no ka pale ʻana, ʻike, loiloi, a me ka mālama ʻana i ke kiʻekiʻe o ke koko i nā mākua Pūʻulu Hana ʻAhahui Puʻuwai e pili ana i nā ʻōkuhi hoʻomaʻamaʻa lapaʻau. ʻO J Am Coll Cardiol. 2018; 71 (19): e127-e248. PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.