15 Mea ʻai maikaʻi loa naʻau

Anter

• 1. Nā lau lau ʻōmaʻomaʻo Leafy
• 2. Nā hua palaoa holoʻokoʻa
• 3. Berry
• 4. ʻApekikana
• 5. ʻO ka iʻa momona a me ka aila iʻa
• 6. Walnuts
• 7. Nā pīni
• 8. kokoleka pouli
• 9. ʻO Tomato
• 10. ʻAmelemona
• 11. Nā hua
• 12. Kālika
• 13. Aila Olive
• 14. Edamame
• 15. Tī Maʻomaʻo
• Ka Laina Lalo

ʻO ka maʻi maʻi puʻuwai no kahi kokoke i ka hapakolu o nā make āpau āpau ().

He mea nui ka papaʻai i ka olakino puʻuwai a hiki ke hopena i kou makaʻu i ka maʻi puʻuwai.

ʻO ka ʻoiaʻiʻo, hiki i kekahi mau meaʻai ke hoʻohuli i ke kahe o ke koko, nā triglycerides, nā pae kolesterol a me nā mumū, nā mea āpau āpau āpau no nā maʻi puʻuwai.

Eia nā meaʻai 15 e ʻai ai ʻoe e hoʻonui ai i kou olakino puʻuwai.

1. Nā lau lau ʻōmaʻomaʻo Leafy

Kaulana nā lau lau ʻōmaʻomaʻo e like me ka milo, kale a me nā collard greens no ko lākou waiwai o nā wikamina, nā minelala a me nā antioxidant.

ʻO ka mea kikoʻī, he waiwai nui lākou o ka huaʻai K, i kōkua i ka pale ʻana i kou mau aʻa a hoʻoikaika i ka hoʻopili ʻana i ke koko kūpono, ().

ʻOi aku lākou kiʻekiʻe i nā nitrates ʻai, i hōʻike ʻia e hōʻemi i ke kahe o ke koko, hoʻemi i ka ʻoʻoleʻa arterial a hoʻomaikaʻi i ka hana o nā hunaola e uhi ana i nā kīʻaha koko ().

Ua ʻike pū kekahi mau noiʻi i kahi loulou ma waena o ka hoʻonui ʻana i kāu lawe ʻana i nā lau lau ʻōmaʻomaʻo a me kahi haʻahaʻa o ka maʻi puʻuwai.

Hoʻokahi o nā anamanaʻo o ʻewalu mau noiʻi i ʻike ʻia e pili ana ka hoʻonui ʻana i ka lau lau ʻōmaʻomaʻo me ka 16% haʻahaʻa o nā maʻi puʻuwai ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i nā wahine 29,689 he pili nui o nā lau lau ʻōmaʻomaʻo i kahi haʻahaʻa haʻahaʻa o nā maʻi puʻuwau coronary ().

Hōʻuluʻulu Manaʻo ʻO nā lau lau ʻōmaʻomaʻo Leafy kiʻekiʻe i ka wikamina K a me nā nitrates, hiki ke kōkua i ka hōʻemi ʻana i ke kahe o ke koko a hoʻomaikaʻi i ka hana arterial. Hōʻike nā noiʻi e pili ana kahi kiʻekiʻe o ka lau lau greens me kahi haʻahaʻa o ka maʻi puʻuwai.

2. Nā hua palaoa holoʻokoʻa

ʻO nā hua āpau e hoʻopili i nā ʻāpana waiwai momona ʻekolu o ka palaoa: germ, endosperm and bran.

ʻO nā ʻano maʻamau o nā hua āpau e komo pū me ka palaoa, laiki palaunu, ʻoka, rai, barley, buckwheat a me quinoa.

Hoʻohālikelike ʻia i nā hua kanu i hoʻomaʻemaʻe ʻia, ʻoi aku ka kiʻekiʻe o nā hua i ka fiber, i hiki ke kōkua i ka hōʻemi ʻana i ka LDL kolesterol "maikaʻi" a hoʻēmi i ka makaʻi o ka naʻau (,,).

Ua ʻike nā noiʻi he nui i ka hoʻopili ʻana i nā hua i loko o kāu papaʻai hiki ke hoʻopōmaikaʻi i kou olakino puʻuwai.

Ua hoʻoholo kekahi o nā anamanaʻo he 45 i ka ʻai ʻana ʻekolu mau lawelawe o nā kīʻaha holoʻokoʻa i kēlā me kēia lā me kahi 22% haʻahaʻa o ka maʻi puʻuwai ().

Pēlā nō, ua loaʻa kahi noiʻi ʻē aʻe i ka ʻai ʻana ma ka liʻiliʻi he ʻekolu mau lawelawe o nā lūlū holoʻokoʻa i hoʻoliʻiliʻi nui i ke kahe o ke kahe o ka systolic e 6 mmHg, ka mea e lawa pono ai ka hōʻemi ʻana o ka hahau ma kahi o 25% ().

Ke kūʻai ʻana i nā kīʻaha holoʻokoʻa, e nānā pono e heluhelu pono i nā mea hoʻohui. ʻO nā huaʻōlelo e like me ka "palaoa āpau" a i ʻole "palaoa holoʻokoʻa" e hōʻike i kahi huahana palaoa holoʻokoʻa, ʻoiai nā huaʻōlelo e like me "palaoa palaoa" a i ʻole "multigrain" ʻaʻole paha.

Hōʻuluʻulu Manaʻo Hōʻike nā noiʻi e pili ana ka ʻai ʻana i nā hua holoʻokoʻa me ka kolesterol haʻahaʻa a me ke kahe o ke koko systolic, a ʻo ka haʻahaʻa o ka maʻi puʻuwai.

3. Berry

Hoʻopili piha ʻia nā Strawberry, blueberry, blackberry a me nā raspberry me nā meaola nui e hoʻokuʻi i ke kikowaena o ka olakino puʻuwai.

He waiwai pū nā berry i nā antioxidant e like me anthocyanins, ka mea e pale aku ai i ke koʻikoʻi oxidative a me ka mumuna e kōkua i ka ulu ʻana o ka maʻi puʻuwai ().

Hōʻike nā noiʻi e hiki i ka ʻai ʻana i nā hua he nui ke hōʻemi i nā kumu pilikia no ka maʻi puʻuwai.

ʻO kahi laʻana, ua hōʻike hoʻokahi kahi noiʻi ma 27 mau mākua me ka maʻi metabolic hōʻike i ka inu ʻana i kahi mea inu i hana ʻia i nā strawberry maloʻo no ʻewalu mau pule i hoʻēmi i ka "maikaʻi" LDL kolokolo e 11% ().

ʻO ka metabolic syndrome kahi hui o nā kūlana e pili ana i kahi kiʻekiʻe o ka maʻi puʻuwai.

Ua loaʻa kahi noiʻi ʻē aʻe i ka hoʻomaikaʻi ʻana i nā blueberry i kēlā me kēia lā i hoʻomaikaʻi i ka hana o nā hunaola e laina ana i nā kīʻaha koko, kahi e kōkua ai i ka kaohi ʻana i ke koko a me ke kō ʻana o ke koko ().

Hoʻohui ʻia, ua hōʻike ʻia kahi anamanaʻo o 22 mau noiʻi e pili ana ka ʻai ʻana i nā hua me ka hoʻoliʻiliʻi o ka LDL kolokolo "ʻino", ke kahe o ke koko systolic, ka papa kuhikuhi o ke kino a me kekahi mau hōʻailona o ka pehu ().

Hiki i nā hua ke lilo i meaʻai māmā a i ʻole mea ʻono momona momona haʻahaʻa. E hoʻāʻo e hoʻohui i kekahi mau ʻano ʻokoʻa i kāu papaʻai e hoʻohana ai i kā lākou keu pono olakino olakino.

Hōʻuluʻulu Manaʻo Nui nā hua i nā antioxidants. Hōʻike nā noiʻi e hiki i ka ʻai ʻana iā lākou ke hōʻemi i nā kumu pilikia no ka maʻi puʻuwai.

4. ʻApekikana

ʻO Avocados kahi kumu maikaʻi loa o nā momona momona monounsaturated naʻau, i hoʻopili ʻia i nā pae hōʻemi o ka kolesterol a me kahi haʻahaʻa o ka maʻi puʻuwai ().

Nānā hoʻokahi haʻawina i nā hopena o ʻekolu mau papa hoʻohaʻahaʻa kolesterol i 45 mau poʻe kaumaha a momona, me kekahi o nā hui hoʻāʻo e ʻai ana i hoʻokahi avocado i kēlā me kēia lā.

Ua ʻike ka hui avocado i ka hoʻēmi ʻana i ka LDL kolokolo "ʻino", e pili ana i nā pae haʻahaʻa o ka liʻiliʻi a me ka LDL kolesterol, i manaʻo ʻia e hāpai nui i ka pilikia o ka maʻi puʻuwai ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe me ka poʻe 17,567 ʻo ka poʻe i ʻai pinepine i ka avocados he hapalua ia e loaʻa ana i ka maʻi metabolic ().

ʻAi momona ʻo ʻAvocados i ka potasiuma, kahi mea pono e pono ai ke olakino puʻuwai. I ka ʻoiaʻiʻo, hoʻokahi wale nō avocado e hoʻolako iā 975 milligrams o ka potassium, a i ʻole ma kahi o 28% o ka nui āu e makemake ai i hoʻokahi lā (19).

ʻO ka loaʻa ʻana ma ka liʻiliʻi he 4.7 mau kolamu o ka potassium i kēlā me kēia lā hiki ke hoʻemi i ke kahe o ke koko ma ka awelika o 8.0 / 4.1 mmHg, e pili ana me ka 15% haʻahaʻa o ka maʻi ulia ().

Hōʻuluʻulu Manaʻo Kiʻekiʻe nā Avocados i nā momona monounsaturated a me ka potassium. Hiki iā lākou ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu kōkō, kaomi koko a me ka makaʻu o ka maʻi maʻi metabolic.

5. ʻO ka iʻa momona a me ka aila iʻa

ʻO nā iʻa momona e like me ka salemona, mackerel, sardine a me nā tuna i hoʻouka ʻia me nā omega-3 fatty acid, i aʻo nui ʻia no kā lākou pono olakino puʻuwai.

I hoʻokahi noiʻi i ka poʻe 324, ʻo ka ʻai ʻana i ka salemona ʻekolu manawa i ka pule no ʻewalu mau pule ua hoʻoliʻiliʻi nui i ke kahe o ke koko diastolic ().

Ua hōʻike ʻia kahi noiʻi ʻana e pili ana ka ʻai ʻana o ka iʻa i loko o ka wā lōʻihi i nā pae haʻahaʻa o ka nui o ke kōkōlō, nā triglycerides koko, ka hoʻokē ʻai ʻana i ke kō a me nā kahe o systolic.

Hoʻohui ʻia, ʻo kēlā me kēia 3.5-auneke (100-gram) ka hoʻemi ʻana i ka ʻai iʻa i kēlā me kēia pule e pili ana me kahi 19% ʻoi aku ka likelika o ka loaʻa ʻana o kahi mea pilikia no ka maʻi puʻuwai, e like me ke kiʻekiʻe o ke koko, diabetes a obesity ().

Inā ʻaʻole ʻoe e ʻai i ka nui o nā iʻa iʻa, ʻo ka aila iʻa kahi koho ʻē aʻe no ka loaʻa ʻana o kāu lā o ka omega-3 fatty acid i kēlā me kēia lā.

Hōʻike ʻia nā mea hoʻopili aila iʻa e hōʻemi i nā triglycerides koko, hoʻomaikaʻi i ka hana arterial a hoʻemi i ke kahe o ke koko (,,,).

ʻO nā mea kōkua omega-3 ʻē aʻe e like me ka aila krill a i ʻole ka aila ʻala i kaulana ʻē aʻe.

Hōʻuluʻulu Manaʻo ʻO nā iʻa momona a me nā iʻa iʻa i kiʻekiʻe i ka omega-3 fatty acid a kōkua paha i ka hōʻemi ʻana i nā kumu maʻi maʻi puʻuwai, me ke kaomi koko, nā triglyceride a me ka cholesterol.

6. Walnuts

ʻO Walnuts kahi kumu nui o ka fiber a me nā micronutrients e like me ka magnesium, keleawe a me ka manganese (27).

Hōʻike ka noiʻi i ka hoʻopili ʻana i kekahi mau papa o ka walnuts i kāu papaʻai hiki ke kōkua i ka pale ʻana i nā maʻi puʻuwai.

Wahi a kekahi loiloi, hiki i ka ʻai ʻana i nā walnuts ke hōʻemi i ka "maikaʻi" LDL cholesterol a hiki i ka 16%, hoʻohaʻahaʻa i ke kahe koko diastolic e 2-3 mm Hg a hoʻoliʻiliʻi i ke koʻikoʻi oxidative a me ka mumū ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i nā mea komo he 365 i nā papaʻai i hoʻohui ʻia me nā walnuts i alakaʻi ʻia ai e hoʻemi i ka nui o ka LDL a me ka nui o ka cholesterol ().

ʻO ka mea hoihoi, ua ʻike pū kekahi mau noiʻi i ka ʻai mau ʻana i nā nati e like me nā walnuts e pili ana me ka haʻahaʻa o ka maʻi puʻuwai (,).

Hōʻuluʻulu Manaʻo Hōʻike nā noiʻi e hiki i nā walnuts ke kōkua i ka hōʻemi ʻana i ke kōkoʻolā a me ke kahe o ke koko a pili pū paha me ka haʻahaʻa o ka maʻi puʻuwai.

7. Nā pīni

Loaʻa i nā pīni ka starch kūpale, ka mea kūpaʻa i ka digestion a hū ʻia e nā bacteria maikaʻi i loko o kou ʻōpū ().

Wahi a kekahi mau noiʻi holoholona, ​​hiki i ka starch kūpale ke hoʻomaikaʻi i ke olakino puʻuwai ma o ka hōʻemi ʻana i nā pae o nā triglycerides a me ka cholesterol (,,).

Ua ʻike pū kekahi nā noiʻi he nui i ka ʻai ʻana i nā pīni hiki ke hōʻemi i kekahi mau pilikia no ka maʻi puʻuwai.

I hoʻokahi noiʻi i 16 mau kānaka, ʻo ka ʻai ʻana i nā pī pinto i hoʻemi ai i nā pae o ke koko triglycerides a me ka "maikaʻi" LDL cholesterol ().

Ua ʻike ʻia kekahi loiloi o 26 mau noiʻi ua loaʻa i kahi papaʻai kiʻekiʻe i nā pīni a me nā legume i hoʻoliʻiliʻi nui i nā pae o ka LDL cholesterol ().

ʻO ka mea hou aku, ua hoʻopili ʻia ka ʻai ʻana i nā pīni i ka hoʻemi ʻia o ke kahe o ke koko a me ka mumū, a ʻo nā mea ʻelua he mau pilikia no ka maʻi puʻuwai ().

Hōʻuluʻulu Manaʻo Kū kiʻekiʻe nā pīni i ke starch kūpale a ua hōʻike ʻia e hoʻoliʻiliʻi i nā kiʻekiʻe o ka kolesterol a me nā triglycerides, hoʻohaʻahaʻa i ke kahe o ke koko a hoʻoliʻiliʻi i ka mumū.

8. kokoleka pouli

Waiwai ka kokoleka pouli i nā antioxidant e like me flavonoids, hiki ke kōkua i ka hoʻoikaika ʻana i ke olakino puʻuwai.

ʻO ka mea hoihoi, ua pili kekahi mau noiʻi i ka ʻai ʻana i ka kokoleka me ka hoʻemi haʻahaʻa o ka maʻi puʻuwai.

Ua hōʻike ʻia kahi noiʻi nui i kēlā poʻe i ʻai i ka kokoleka ma ka liʻiliʻi he ʻelima mau manawa i kēlā me kēia pule he 57% ka haʻahaʻa o ka maʻi puʻuwai coronary ma mua o nā mea ʻaina kokoleka ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana ʻana i ka kokoleka ma ka liʻiliʻi i ʻelua mau manawa i kēlā me kēia pule e pili pū ana me kahi 32% haʻahaʻa o ka loaʻa ʻana o ka pākuʻi kalina i nā aʻa ().

E hoʻomanaʻo i kēia mau haʻawina hōʻike i kahi hui akā ʻaʻole pono e helu i nā kumu ʻē aʻe i pili.

Hoʻohui ʻia, hiki i ke kokoleka ke kiʻekiʻe i ke kō a me nā calorie, i hiki ke hōʻole i ka nui o kāna mau waiwai hoʻoikaika kino.

E koho pono i kahi kokoleka poʻokela kiʻekiʻe me ka ʻike koko o 70% ma ka liʻiliʻi, a hoʻohaʻahaʻa i kāu lawe ʻana e hana i ka hapa nui o kāna pono olakino puʻuwai.

Hōʻuluʻulu Manaʻo Kiʻekiʻe ke kokoleka pouli i nā antioxidants e like me flavonoids. Ua pili ʻia me ka makaʻu haʻahaʻa o ka hoʻomōhala ʻana i ka pālolo helu ma nā aʻa a me nā maʻi puʻuwau coronary.

9. ʻO Tomato

Hoʻouka ʻia ʻo Tomato me ka lycopene, kahi pigment mea kanu kūlohelohe me nā ʻoihana antioxidant ikaika ().

Kōkua nā Antioxidant i ka pale ʻana i nā radical free, e pale ana i ka hōʻino ʻana o ka oxidative a me nā mumū, nā mea ʻelua e kōkua i ka maʻi puʻuwai.

Pili nā pae haʻahaʻa o lycopene i ka hoʻonui ʻia o ka hopena o ka puʻuwai a me ka hahau ʻana (,).

Ua hōʻike ʻia kahi loiloi o 25 mau noiʻi ua loaʻa i kahi kiʻekiʻe o nā meaʻai i waiwai i ka lycopene me ka hoʻemi ʻia o ka maʻi puʻuwai a me ka hahau ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i 50 mau wahine kaupaona ka nui o ka ʻai ʻana i nā tōmato maka ʻehā mau manawa i kēlā me kēia pule e hoʻonui i nā kiʻekiʻe o ka HDL kolesterol "maikaʻi" ().

Hiki i nā kiʻekiʻe kiʻekiʻe o HDL cholesterol ke kōkua i ka hoʻoneʻe ʻana i ka nui o ke kōkō a me ka plake mai nā aʻa e mālama i kou puʻuwai olakino a pale aku i nā maʻi puʻuwai a me nā hahau ().

Hōʻuluʻulu Manaʻo Nui ka waiwai o Tomato i ka lycopene a pili pū ʻia me ka haʻahaʻa o ka maʻi puʻuwai a me ka hahau ʻana, a me ka hoʻonui ʻia o ka HDL kolesterol "maikaʻi".

10. ʻAmelemona

ʻAno nui ka momona o ka ʻalemona, ke kaena nei i kahi papa inoa lōʻihi o nā huaora a me nā minelala e koʻikoʻi i ke olakino puʻuwai.

ʻO lākou kekahi kumu waiwai maikaʻi o nā momona momona monounsaturated naʻau a me ke olonā, ʻelua mau meaola nui e hiki ke kōkua i ka pale ʻana i nā maʻi puʻuwai ().

Hōʻike ka noiʻi e hiki i ka ʻai ʻana i nā ʻalemona ke hopena ikaika i kāu pae kolesterol.

Ua hōʻike ʻia kahi noiʻi ma 48 mau kānaka me ke kiʻekiʻe o ke kōkōlika i ka ʻai ʻana he 1.5 auneki (43 gram) o nā ʻalemona i kēlā me kēia lā no ʻeono mau pule i hoʻēmi i ka momona o ka ʻōpū a me nā kiʻekiʻe o ka LDL kolokolo "ʻino", ʻelua mau pilikia no ka maʻi puʻuwai.

ʻO kekahi haʻawina liʻiliʻi i loaʻa nā ʻike like, e hōʻike ana i ka ʻai ʻana i nā ʻalemona no ʻehā mau pule i hopena i ka hōʻemi nui ʻana i ka LDL a me ka nui o ka cholesterol ().

Hōʻike pū kekahi nā noiʻi e pili ana ka ʻai ʻana i nā ʻalemona me nā kiʻekiʻe kiʻekiʻe o HDL cholesterol, hiki ke kōkua i ka hōʻemi ʻana i ka plake buildup a me ka mālama pono ʻana o nā aʻa ou (,).

Hoʻomanaʻo ʻoiai ke kiʻekiʻe loa o nā ʻalemona i nā mea momona, kiʻekiʻe pū kekahi lākou i nā calories. E ana i kāu mau ʻāpana a hoʻohālikelike i kāu lawe ʻana inā e hoʻāʻo ana ʻoe e lilo i ka paona.

Hōʻuluʻulu Manaʻo ʻO nāʻalemona he kiʻekiʻe i ka momona a me nā momona momona, a ua pili i nā hōʻemi i ka cholesterol a me nā momona o ka'ōpū.

11. Nā hua

ʻO nā hua Chia, nā flaxseeds a me nā ʻano hemp nā kumuwaiwai maikaʻi loa o ka naʻau-olakino, e like me ka fiber a me ka omega-3 fatty acid.

Ua ʻike nā noiʻi he nui i ka hoʻohui ʻana i kēia ʻano ʻanoʻano i kāu papaʻai hiki ke hoʻomaikaʻi i nā kumu maʻi maʻi maʻi puʻuwai, e like me ka mumū, ke koko, ka kolesterol a me nā triglycerides.

ʻO kahi laʻana, kiʻekiʻe nā ʻano hemp i ka arginine, kahi amino acid i pili pū ʻia me nā pae o ke koko e hōʻemi ʻia o kekahi mau mū kuni ().

Eia kekahi, hiki i ka flaxseed ke kōkua i ka mālama ʻana i ke koko a me nā pae kolesterol i lalo o ka kaohi.

Ua hōʻike ʻia kahi noiʻi i ka poʻe me ke koko kiʻekiʻe e hōʻike ana i ka ʻai ʻana i 30 mau lū o nā olonā i kēlā me kēia lā no ka hapalua makahiki i hoʻemi ʻia ke kaomi systolic ma ka awelika o 10 mmHg a hoʻemi ʻia ke kaomi diastolic e 7 mmHg ().

I hoʻokahi noiʻi o 17 poʻe, ʻo ka ʻai ʻana i ka berena i hana ʻia me ka flaxseed i hōʻike ʻia e hōʻemi i ka nui o ka cholesterol e 7% a me ka "maikaʻi" LDL kolokolo e 9% ().

ʻOiai ʻoi aku ka nui o ka noiʻi e pili ana i nā hopena o nā hua chia i ke olakino puʻuwai i ke kanaka, ua ʻike ʻia kahi noiʻi i nā ʻiole i ka ʻai ʻana i nā ʻano chia i hoʻohaʻahaʻa i nā pae triglyceride o ke koko a hoʻonui i nā pae o ka HDL kolamu pono ().

Hōʻuluʻulu Manaʻo Ua ʻike nā kānaka a me nā holoholona i ka ʻai ʻana i nā ʻanoʻano ke hoʻomaikaʻi i kekahi mau maʻi puʻuwai puʻuwai, e like me ka mumū, ke koko, kolesterol a me nā triglycerides.

12. Kālika

No nā kenekulia, ua hoʻohana ʻia ke kālika me kahi lāʻau kūlohelohe e mālama ai i nā ʻano maʻi like ʻole.

I nā makahiki i hala iho nei, ua hōʻoia ka noiʻi i kāna mau lāʻau lapaʻau ikaika a ʻike ʻia hiki i ke kālika ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino puʻuwai.

Mahalo kēia i ke alo o kahi hui i kapa ʻia allicin, i manaʻo ʻia he nui nā hopena therapeutic ().

I hoʻokahi hoʻopaʻa ʻana, ʻo ka lawe ʻana i kā kālailai kālailai i nā koina o 600-1,500 mg i kēlā me kēia lā no 24 mau pule e like me ka lāʻau lapaʻau maʻamau i ka hoʻēmi ʻana i ke kaomi koko ().

Hoʻokahi loiloi i hōʻuluʻulu i nā hopena o 39 mau noiʻi a ʻike ʻia hiki i ke kālika ke hoʻēmi i ka nui o ka cholesterol e ka awelika o 17 mg / dL a me ka "maikaʻi" LDL kolokolo e 9 mg / dL i kēlā mau mea me ke kolesterol kiʻekiʻe ().

Ua ʻike ʻia kekahi mau noiʻi ʻē aʻe hiki i ka kālika kālika ke kāohi i ke kūkulu ʻana o ka platelet, kahi e hōʻemi ai i ka makaʻu o ke koko a me ka hahau ʻana (,).

E mālama pono i ka kālika maka, a i ʻole hū iā ia a noho i kekahi mau minuke ma mua o ka kuke ʻana. ʻAe kēia i ka hoʻokumu ʻana o allicin, e hoʻonui ana i kona pono kūpono i ke olakino.

Hōʻuluʻulu Manaʻo Ua hōʻike ʻia ʻo Garlic a me kāna mau mea e kōkua ai i ka hōʻemi ʻana i ke koko a me ka cholesterol. Hiki iā lākou ke kōkua i ke kāohi i ke kūkulu ʻia ʻana o ke koko.

13. Aila Olive

ʻO kahi mea nui i ka papaʻai Mediterranean, ua hōʻike maikaʻi ʻia nā pono olakino olakino o ka ʻaila ʻoliva.

Hoʻopiha ʻia ka aila ʻoliva me nā antioxidant, hiki ke hoʻokuʻu i ka mumū a hoʻemi i ka hopena o ka maʻi mau (,).

He waiwai pū kekahi ia i nā monounsaturated fatty acid, a he nui nā noiʻi i pili iā ia me ka hoʻomaikaʻi ʻana i ka olakino puʻuwai.

ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia kahi noiʻi ma 7,216 mau mākua i ka nui o ka makaʻu no ka maʻi puʻuwai i hōʻike ʻia i kēlā mau mea nāna i hoʻopau ka nui o ka aila ʻoliva he 35% ka haʻahaʻa o ka maʻi puʻuwai.

Eia kekahi, ua pili ka nui o ka aila ʻoliva me ka 48% haʻahaʻa o ka make ʻana mai ka maʻi puʻuwai ().

Ua hōʻike pū kekahi kahi noiʻi nui e pili ana kahi kiʻekiʻe o ka aila ʻoliva me ka systolic haʻahaʻa a me ke kahe koko diastolic ().

E hoʻohana i nā pono he nui o ka aila ʻoliva ma ke kahe ʻana iā ia ma luna o nā kīʻaha kuke a hoʻohui ʻia i nā vinaigrettes a me nā sausa.

Hōʻuluʻulu Manaʻo Kiʻekiʻe ka aila ʻoliva i nā antioxidant a me nā momona monounsaturated. Ua pili pū ʻia me ke kaomi haʻahaʻa a me nā maʻi maʻi puʻuwai.

14. Edamame

ʻO Edamame kahi soybean makua ʻole i loaʻa pinepine ʻia i ka meaʻai ʻAsia.

E like me nā huahana soy ʻē aʻe, waiwai ʻo edamame i ka soy isoflavones, kahi ʻano flavonoid i hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol a me ka hoʻomaikaʻi ʻana i ka olakino puʻuwai.

Ua hōʻike ʻia kahi anamanaʻo he 11 mau noiʻi i ka soy isoflavones i hōʻemi i ka nui o ke koloka e 3.9 mg / dL a me ka "maikaʻi" LDL kolokolo e 5 mg / dL ().

Ua hōʻike ʻia kahi hōʻike ʻē aʻe i ka 50 gram o ka protein soy i kēlā me kēia lā e hōʻemi ana i ka LDL cholesterol e ka awelika o 3% ().

Inā hoʻohui ʻia me nā hoʻololi ʻē aʻe i ka papaʻai a me ka nohona, ʻo ka hoʻoliʻiliʻi iki ʻana i kāu mau pae kolesterol e hiki ai i ka hopena nui i kāu makaʻu o ka maʻi puʻuwai.

Ua hōʻike ʻia kahi noiʻi ʻana e hoʻoliʻiliʻi ana nā pae kolukala ma 10% wale nō i pili me ka 15% haʻahaʻa o ka make ʻana mai nā maʻi puʻuwai coronary ().

Ma waho aʻe o kāna ʻike isoflavone, he kumu maikaʻi ʻo edamame o nā meaola puʻuwai olakino ʻē aʻe, e like me ka fiber dietary a me nā antioxidants (68,).

Hōʻuluʻulu Manaʻo Aia i loko o Edamame nā isoflavones soy, i hōʻike ʻia e kōkua ai i ka hoʻēmi ʻana i nā pae kolesterol. Aia pū ʻo Edamame i ka pulupulu a me nā antioxidant, hiki ke loaʻa pū kekahi i ke olakino puʻuwai.

15. Tī Maʻomaʻo

Ua pili pū ʻia ke kī ʻōmaʻomaʻo me kekahi mau pono olakino, mai ka hoʻonui ʻia ʻana o ka momona i ka hoʻomaikaʻi ʻana i ka insulin (,).

Hoʻopiha pū ʻia me nā polyphenols a me nā catechins, i hiki ke hana ma ke ʻano he antioxidants e pale aku i ka hōʻino ʻana o ka cell, hoʻemi i ka mumū a pale i ke olakino o kou puʻuwai.

Wahi a kekahi loiloi o 20 mau noiʻi, ua pili ka nui o ka loaʻa ʻana o nā catechins kī ʻōmaʻomaʻo me nā pae haʻahaʻa o LDL a me ka nui o ka cholesterol ().

ʻO ka mea hou aku, ua hōʻike ʻia kahi anamanaʻo me 1,367 poʻe i ka hoʻoliʻiliʻi ʻana o ke tī ʻōmaʻomaʻo i nā systolic a me nā kahe diastolic ().

Ua ʻike ʻia kahi haʻawina liʻiliʻi ʻē aʻe i ka lawe ʻana i ka ʻili ʻōmaʻomaʻo no ʻekolu mau mahina e hoʻemi ana i ke koko, triglycerides, LDL a me ka total kolesterol, hoʻohālikelike ʻia i kahi placebo ().

Lālau ʻia kahi kīʻaha kī ʻōmaʻomaʻo a i ʻole inu inu matcha, kahi mea inu e like me ke kī ʻōmaʻomaʻo akā i hana ʻia me ka lau kī holoʻokoʻa, hiki i ke olakino puʻuwai.

Hōʻuluʻulu Manaʻo Kiʻekiʻe ke kī ʻōmaʻomaʻo i nā polyphenols a me nā catechins. Ua pili ʻia me ka kolesterol lalo, nā triglycerides a me ke kahe o ke koko.

Ka Laina Lalo

Ke kū mai nei nā hōʻike hou, ʻoi aku ka ikaika o ka loulou ma waena o ka papaʻai a me nā maʻi puʻuwai.

Hiki i ka mea āu e kau ai i kāu pā ke hoʻohuli i kēlā me kēia ʻano o ke olakino puʻuwai, mai ke kaomi koko a me ka mumū i nā pae kolesterol a me nā triglycerides.

Me ka hoʻopili ʻana i kēia mau meaʻai olakino puʻuwai ma ke ʻāpana o kahi papaʻai momona, maikaʻi hiki ke kōkua i ka mālama ʻana i kou puʻuwai i ke ʻano maikaʻi a hoʻoliʻiliʻi i kāu makaʻi o ka maʻi puʻuwai.