ʻO ka ʻai ʻana me ke kaomi koko kiʻekiʻe: nā meaʻai a me nā mea inu e hōʻalo ai

Anter

• 1. ʻO ka paʻakai a sodium paha
• 2. ʻiʻo ʻAi
• 3. Pīʻaina paʻahau
• 4. Piko
• 5. ʻApena kēpau
• 6. Nā huahana Tomato Canned
• 7. Kōpaʻa
• 8. Nā meaʻai i hana ʻia me trans a i ʻole momona momona
• 9. ʻAlekohola
• He aha nā papaʻai maikaʻi loa no ke koko kiʻekiʻe?
• Ke laina lalo

Hiki i ka papaʻai ke hoʻopili i kāu kaomi koko. ʻO nā meaʻai paʻakai a me nā kō, a me nā meaʻai i kiʻekiʻe i nā momona momona, hiki ke hoʻonui i ke kahe o ke koko. ʻO ka pale ʻana iā lākou hiki ke kōkua iā ʻoe e kiʻi a mālama i ke kahe o ke koko olakino.

Inā loaʻa ʻoe i ke kiʻekiʻe o ke koko, ua paipai ka ʻAhahui Puʻuwai ʻAmelika e ʻai i nā hua, nā lau, a me nā protein.

I ka manawa like, paipai lākou e hōʻalo i ka ʻulaʻula, ka paʻakai (sodium), a me nā meaʻai a me nā mea inu i piha i nā kō. Hiki i kēia mau meaʻai ke mālama i kou kiʻekiʻe o ke koko.

ʻO ke koko kiʻekiʻe, a i ʻole ke kiʻekiʻe kiʻekiʻe, e pili ana i nā ʻAmelika. Hiki i ka hypertension ke kumu i nā pilikia olakino i ka hala ʻana o ka manawa, me ka maʻi puʻuwai a me ka hahau.

Nānā kēia ʻatikala i nā mea ʻai e hōʻalo ai a i ʻole ka palena inā loaʻa ke kiʻekiʻe o ke koko, me nā manaʻo no kahi papaʻai olakino naʻau.

1. ʻO ka paʻakai a sodium paha

ʻO ka paʻakai, a i ʻole kikoʻī paha i ka paʻakai i ka paʻakai, kahi i ke koko kiʻekiʻe a me nā maʻi puʻuwai. ʻO kēia no ke ʻano o ka hopena i ke kaulike wai i ke koko.

ʻO ka paʻakai pākaukau ma kahi o 40% sodium. Paipai ka AHA i ka lawe ʻana ma mua o 2,300 milligrams (mg) o ka sodium - ka like o 1 teaspoon o ka paʻakai - i kēlā me kēia lā.

ʻO ka hapa nui o ka sodium i ka papaʻai ʻAmelika mai ka pūʻolo, nā meaʻai i hana ʻia ma mua o ka mea āu e hoʻohui ai i ka papaʻaina. Hūnā ʻia ʻo Sodium ma nā wahi i manaʻo ʻole ʻia.

ʻO nā meaʻai aʻe, i ʻike ʻia ma ke ʻano he "ono paʻakai," nā mea kōkua nui i ka lawe paʻakai ʻana o ka poʻe i kēlā me kēia lā.

• nā berena a me nā ʻōwili
• pizza
• ʻūlili ʻili
• ʻoki anuanu a hoʻōla i nā ʻiʻo
• hupa
• burritos a me nā kakaka

E heluhelu hou aʻe e pili ana i nā pono a me nā pilikia o ka ʻai ʻana i ka paʻakai ma aneʻi.

2. ʻiʻo ʻAi

Hoʻomoʻa pinepine ʻia ka meaʻai a me nā meaʻai i ka ʻaina awakea me ka sodium. ʻO ia no ka mea hoʻōla nā mea hana, kau, a mālama i kēia mau ʻiʻo me ka paʻakai.

Wahi a ka United States Department of Agriculture (USDA) database, ʻelua wale nō ʻāpana o ka bologna i loaʻa i ka sodium. Hoʻokahi frankfurter, a ʻīlio wela paha.

Ke hoʻohui nei i nā meaʻai paʻakai kiʻekiʻe, e like me ka berena, ka tī, nā mea ʻono like ʻole, a me nā pickles, hiki ke lawe i ka sanwī me ka sodium maʻalahi.

E heluhelu hou aʻe e pili ana i ka hopena o kaʻiʻo i hana ʻia i ke olakino.

3. Pīʻaina paʻahau

ʻO ka hui pū ʻana o nā mea hoʻohui i nā pizza paʻahau i ke kiʻekiʻe o ke kō, ka momona momona, a me ka sodium. Hiki i nā pizza paʻahau ke loaʻa i nā pae kiʻekiʻe o ka sodium.

ʻOi aku ka kiʻekiʻe o ka tī i ka sodium, me ʻelua wale nō ʻāpana o ka tī ʻAmelika i loaʻa ka sodium. Hoʻohui pū ʻia kēia me ka paʻakai a me ka palaoa kāwele palaoa a me ka palaoa, nā ʻiʻo i hoʻōla ʻia, a me ka meaʻai kāmato.

No ka mālama ʻana i ka ʻono i ka pizza ke kuke, hoʻomoʻi pinepine nā mea hana i ka nui o ka paʻakai.

Hoʻokahi 12 iniha pepa pepperoni, kuke ʻia mai ka paʻahau, loaʻa ka sodium, aia ma mua o ka palena o 2,300 mg i kēlā me kēia lā.

Ma ke ʻano he pani, e hoʻāʻo e hana i kahi pizza olakino ma ka home, me ka hoʻohana ʻana i ka palaoa homemade, ka tī paʻakai sodium haʻahaʻa, a me kāu mau mea punahele ma ke ʻano he topping.

E kiʻi i mau ʻōlelo aʻoaʻo no ka hana ʻana i kahi pizza olakino maʻaneʻi.

4. Piko

Pono ka mālama ʻana i nā meaʻai ka paʻakai. Hoʻopaʻa ia i ka meaʻai mai ka pala a mālama i ka ʻai no ka lōʻihi.

Noho ka lōʻihi o nā mea kanu i ka kēne a me ka mālama ʻana i nā wai, ʻo ka nui o ka sodium e ʻohi lākou.

Aia i loko o kekahi kukama pickled liʻiliʻi o ka sodium.

Ua ʻōlelo ʻia, loaʻa nā koho sodium hoʻemi ʻia.

5. ʻApena kēpau

He maʻalahi a maʻalahi hoʻi e hoʻomākaukau i nā pahu koki kine, keu hoʻi ke crunched no ka manawa a maikaʻi ʻole paha.

Eia nō naʻe, kiʻekiʻe nā sīpena kēpau i ka sodium. Loaʻa i nā broths kēpau a pūʻolo ʻia a me nā waihona i nā nui like. ʻO kēia ke hiki iā lākou ke hoʻokiʻekiʻe i kou kaomi koko.

Hoʻokahi kēpala o ke kopa kopa i loko o ka sima, ʻoiai kahi kini o ka moa a me nā mea kanu meaʻai.

E hoʻāʻo e koho i nā kopa sodium haʻahaʻa a hoʻemi ʻia paha, a i ʻole hana i kāu kopa ponoʻī ma ka home mai nā mea hou.

6. Nā huahana Tomato Canned

ʻO ka hapanui o nā kōmato kēpau kēpau, nā mea inu pasta, a me nā wai kōmato i kiʻekiʻe i ka sodium. ʻO ke kumu kēia hiki iā lākou ke hoʻāla i kou kahe koko, keu hoʻi inā he kiʻekiʻe ke koko kiʻekiʻe.

Hoʻokahi lawelawe (135 g) o ka wai marinara i loaʻa i ka sodium. Hoʻokahi kīʻaha o ka wai kōmato.

Hiki iā ʻoe ke ʻike i nā mana haʻahaʻa a hoʻemi ʻia no ka hapanui o nā huahana kōmato.

E hoʻohaʻahaʻa i kou kahe koko, koho i kēia mau koho ʻē aʻe a hoʻohana paha i nā ʻōmato hou, i waiwai i kahi antioxidant i kapa ʻia ʻo lycopene. Nui nā pono o nā mea ʻai hou no ke olakino puʻuwai.

7. Kōpaʻa

Hiki i ke kō ke hoʻonui i kou kahe koko ma nā ʻano like ʻole.

Hōʻike ka noiʻi i ke kō - a keu hoʻi i nā mea inu kō - hāʻawi i ka loaʻa kaumaha i nā mākua a me nā keiki. ʻO ke kaumaha a me ka momona o ka poʻe i ke koko kiʻekiʻe.

Hoʻohui pū kekahi i ka kō i hoʻohui ʻia i ka hoʻonui ʻana i ke koko, e like me ka loiloi 2014.

ʻO kahi noiʻi i nā wahine me ke kaomi kiʻekiʻe i hōʻike ʻia ʻo ka hōʻemi ʻana i ke kō e 2.3 teaspoons hiki ke hopena i kahi kulu 8.4 mmHg ma systolic a me kahi 3.7 mmHg kulu koko diastolic

Paipai ka AHA i nā palena kō kō i kēlā me kēia lā.

• Nā teaspoon he 6, a i ʻole 25 gram, no nā wahine
• 9 teaspoon, a i ʻole 36 gram, no nā kāne

8. Nā meaʻai i hana ʻia me trans a i ʻole momona momona

I mea e ola ai ka puʻuwai, pono i ka poʻe e hōʻemi i nā momona momona a pale i nā momona trans. Heʻoiaʻiʻo loa kēia no ka poʻe me ke koko kiʻekiʻe.

ʻO nā momona trans nā momona hana e hoʻonui i nā meaʻai pūʻolo ka paʻa a me ke kūpaʻa.

Eia nō naʻe, nā pae kolesterol maikaʻi ʻole (LDL) a hoʻohaʻahaʻa i kāu pae kolesterol maikaʻi (HDL), hiki ke hoʻonui i ka makaʻu o ke kiʻekiʻe.

ʻO nā momona momona i nā kiʻekiʻe o ka LDL cholesterol i ke koko.

Maikaʻi loa nā momona trans no kou olakino a maikaʻi ʻole ke olakino puʻuwai, me ka hoʻonui ʻana i ka makaʻu o:

• maʻi maʻi puʻuwai
• hahau
• ʻano 2 diabetes

Hoʻopili pinepine ʻia nā meaʻai i hoʻomākaukau mua ʻia me nā momona trans a me nā momona momona, ma ka ʻaoʻao o nā kō, nā sodium, a me nā waihā momona haʻahaʻa.

Loaʻa nā momona momona i nā huahana holoholona, ​​e like me:

• ka waiū momona piha a me ka holika
• pata
• ʻiʻo ʻulaʻula
• ʻili moa

Paipai ka AHA e hōʻemi i ka lawe ʻana o nā momona a me nā momona momona āpau e kōkua ai i ka olakino o ka puʻuwai.

ʻO kahi ala e hōʻemi ai i kāu lawe momona momona ka hoʻololi ʻana i kekahi mau meaʻai holoholona me nā mea kanu olakino olakino.

Nui nā meaʻai i hoʻokumu ʻia me nā mea kanu i loko o ka monounsaturated a me nā polyunsaturated fatty acid. ʻO nā laʻana o nā meaʻai kanu mea kanu me:

• hua kukui
• na anoano
• ʻaila ʻoliva
• ʻāpala

Wahi a kekahi, ʻaʻole hāpai ka waiū waiū piha i ke kahe o ke koko.

9. ʻAlekohola

Ke inu nei i ka waiʻona nui i kou kaʻe koko.

Inā loaʻa ʻoe i ke koko kiʻekiʻe, e koi paha kāu kauka e hōʻemi i ka nui o ka waiʻona āu e inu ai.

I ka poʻe i loaʻa ʻole ka hanu kiʻekiʻe, ka palena ʻana i ka lawe ʻana i ka waiʻona e hiki ke kōkua i ka hōʻemi ʻana i ko lākou pilikia i ke kūkulu ʻana i ke koko kiʻekiʻe.

Hiki pū kekahi i ka waiʻona i nā lāʻau kahe koko e lawe nei ʻoe mai ka hana ʻana ma o ka launa ʻana me nā lāʻau.

Hoʻohui ʻia, nui nā mea inu ʻona i kiʻekiʻe i ke kō a me nā calorie. Ke inu nei i ka waiʻona i ka momona a me ka momona, hiki ke hoʻonui i ka makaʻu o ka hypertension.

Inā inu ʻoe, paipai ka AHA i ka palena ʻana i kāu inu ʻona i ʻelua inu i kēlā me kēia lā no nā kāne a hoʻokahi inu i kēlā me kēia lā no nā wahine.

Inā paʻakikī ka hōʻoki ʻana i ka waiʻona, e kamaʻilio me kāu kauka no ka ʻōlelo aʻoaʻo.

He aha nā papaʻai maikaʻi loa no ke koko kiʻekiʻe?

Ma hope o kaʻai puʻuwai-heathy hiki ke hōʻemi i kou kahe koko, ma ka wā pōkole a me ka wā lōʻihi.

ʻO nā meaʻai i loko o ka potassium e hoʻemi i ke kahe o ke koko, no ka mea, hoʻopau ka potassium i nā hopena o ka sodium.

Nā meaʻai e piha i nā kahe koko nitrates, ʻo ia hoʻi, me nā beets a me ka wai pomeraite. Aia i loko o kēia mau meaʻai nā mea olakino olakino ʻē aʻe, e like me nā antioxidant a me nā fiber.

E heluhelu e pili ana i nā meaʻai maikaʻi loa no ke koko kiʻekiʻe ma aneʻi.

Paipai ka AHA i ka hahai ʻana i ka papaʻai DASH e kōkua i ka mālama ʻana i ke kahe o ke koko. Kū ka DASH i nā hoʻokokoke ʻana i ka papaʻai e hōʻoki i ka hanu kiʻekiʻe.

Pili kēia papaʻai i ka ʻai ʻana i nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, ka waiū momona momona, a me nā protein momona e kōkua ai i ka hōʻemi ʻana i ke koko a mālama i nā pae olakino.

Ke koho ʻana i nā meaʻai i hana ʻia i ka kēpau a i hana ʻia paha, koho i nā sodium, no-sodium, a me nā koho momona ʻole trans.

Ke laina lalo

Hiki i ka papaʻai ke hoʻopili i kāu kaomi koko.

Hiki i nā meaʻai ke kiʻekiʻe i ka paʻakai, kō, a māʻona a trans momona paha ke hoʻonui i ke kahe o ke koko a hōʻino i kou olakino puʻuwai. Ma ka hōʻalo ʻana i kēia mau meaʻai, hiki iā ʻoe ke mālama i ke kaomi o kou koko.

ʻO kahi papaʻai piha i nā huaʻai, nā lau, nā kīʻaha holoʻokoʻa, a me nā protein momona e hiki ke kōkua i ke olakino o kou puʻuwai.