Meaʻai no ke koko kiʻekiʻe (hypertension): he aha e ʻai a ʻalo ai

Anter

• Nā meaʻai hoʻohaʻahaʻa kaomi
• Ehia mau paʻakai e ʻae ʻia e ʻai i kēlā me kēia lā?
• Ehia mau kofe e paipai ʻia ai?
• Nā Mea ʻAi e Hōʻalo

ʻO ka meaʻai kekahi o nā ʻāpana nui i ka mālama ʻana i ka hanu kiʻekiʻe, no laila, ke mālama nei i kēlā me kēia lā, e like me ka hoʻēmi ʻana i ka nui o ka paʻakai i hoʻopau ʻia, ka pale ʻana i nā meaʻai palai a hana ʻia o ka ʻano i kūkulu ʻia a me nā kēpau, ma muli o kāna ka paʻakai kiʻekiʻe, a hāʻawi i ka makemake i nā meaʻai maoli, e like me nā mea kanu a me nā huaʻai.

Eia hou, pono ka poʻe e ʻeha nei i ke koko kiʻekiʻe e hoʻonui i kā lākou inu wai ma ka inu ʻana i 2 a 2.5 liters i ka lā, a hoʻonui i kā lākou hana kino maʻamau, e like me ka hele wāwae a holo paha, ma kahi o 3 mau manawa i ka pule.

Nā meaʻai hoʻohaʻahaʻa kaomi

ʻO nā meaʻai kūpono loa e hoʻohaʻahaʻa i ke koko kiʻekiʻe:

1. Nā huaʻai hou āpau;
2. Keiki ʻaʻohe paʻakai;
3. Aila Olive;
4. Wai niu;
5. ʻO ka palaʻai a me nā meaʻai āpau;
6. Wai piʻo;
7. Huamoa;
8. ʻO nā mea ʻai maka a moa hoʻi;
9. Nā ʻiʻo keʻokeʻo, e like me ka moa ʻili ʻole, turkey a me nā iʻa;
10. Nā chestnuts ʻole i pā ʻole ʻia a me nā pī;
11. ʻO nā yogurts māmā.

He mea nui nō hoʻi e hoʻopili i nā meaʻai diuretic i ka papaʻai, e like me ka watermelon, paina, kukama a me ka pāhiri, no ka laʻana, me ka hoʻonui ʻana i ka hoʻohana ʻana i ka wai, no ka mea he kōkua kēia e hoʻopau i ka paʻa ʻana o ka wai ma o ka mimi a kaohi i ke kaomi koko.

E ʻike e pili ana i nā meaʻai diuretic ʻē aʻe e kōkua i ke kaohi i ke kaomi.

Ehia mau paʻakai e ʻae ʻia e ʻai i kēlā me kēia lā?

Paipai ka World Health Organization i 1 a i 3 mau paʻakai i kēlā me kēia lā e pale i ka piʻi ʻana o ke kahe o ke koko. Hoʻokomo ʻia ka paʻakai o ka chlorine a me ka sodium, ke kuleana o ka hope no ka hoʻonui ʻia o ke kahe o ke koko.

Loaʻa ka hapa nui o nā meaʻai i ka sodium, ʻo ia hoʻi nā mea hana, he mea nui e nānā a heluhelu i ka lepili o ka meaʻai, me kahi ʻōlelo sodium i kēlā me kēia lā ma waena o 1500 a 2300 mg i kēlā me kēia lā.

I mea e pani ai i ka paʻakai, hiki ke hoʻohana ʻia i nā ʻano mea ʻala like ʻole a me nā mea kanu ʻaʻala e hoʻohui i ka mea ʻono i nā meaʻai, e like me oregano, rosemary, pāhiri a me coriander, no ka laʻana.

Ehia mau kofe e paipai ʻia ai?

Hōʻike kekahi mau noiʻi e hiki i ka caffeine ke hoʻonui i ke kahe o ke koko no kekahi manawa pōkole ma hope o ka ʻai ʻana, me ka nānā ʻole inā he kiʻekiʻe ke koko o ke kanaka.

Pono hou nā noiʻi e pili ana i nā hopena lōʻihi, akā hōʻike kekahi mau noiʻi i ka ʻai kūpono ʻana o 3 kīʻaha kope i ka lā i loaʻa nā pono olakino a pale i ka maʻi maʻi maʻi, arrhythmias a me ka maʻi kō.

Nā Mea ʻAi e Hōʻalo

ʻO nā meaʻai ʻaʻole pono e hoʻopau ʻia inā hihia ke kiʻekiʻe o ke koko.

• Nā meaʻai palai i ka laulā;
• ʻO nā kīʻaha e like me parmesan, provolone, Switzerland;
• Ham, bologna, salami;
• Meaʻai kiʻekiʻe i ka momona. E nānā pono i nā lepili ʻai;
• Nā meaʻai i paʻa a pūlū ʻia, e like me ka sausage puhipaka, hōʻike ʻia;
• Canned like tuna or sardines;
• Kāpena;
• ʻO nā mea ʻai a me nā mea kanu i hoʻomoʻa mua ʻia a ʻohi ʻia paha
• Nā hua maloʻo, e like me ka peanuts a me nā nati cashew;
• ʻO nā Sauce, e like me ketchup, mayonnaise, mustard;
• ʻO Worcestershire a i ʻole ka hua soy;
• Mākaukau nā cubes hoʻomākaukau no ke kuke ʻana;
• Nā ʻiʻo, e like me hamburger, bacon, ʻai i hoʻomaloʻo ʻia, sausage, jerky bipi;
• Nā kamaliʻi, nā pā, nā sardine, nā heleuma, ka pā paʻakai;
• ʻO nā pickles, ʻoliva, asparagus, puʻuwai kēpau o ka pāma;
• Mea inu ʻalekohola, nā mea inu momona, nā mea inu ikehu, wai wai ʻimi.

Nui ka waiwai o kēia mau meaʻai i ka momona a i ʻole ka sodium, makemake i ka hōʻiliʻili ʻia o nā pā momona ma loko o nā aʻa, kahi e ālai ai i ka hele ʻana o ke koko a hoʻonui i ke kaomi a, no laila, pono e hōʻalo ʻia i kēlā me kēia lā.

I ke ʻano o nā mea inu ʻona, hōʻike kekahi mau noiʻi i ka lawe ʻana i ke kīʻaha kīʻaha ʻulaʻula i kēlā me kēia lā he maikaʻi no ka metabolism a me ka ʻōnaehana cardiovascular, no ka mea waiwai ia i nā flavonoids, polyphenols a me nā antioxidant, nā mea e pale i ka puʻuwai.