He aha eʻai ai,ʻaʻoleʻai me ka kiʻekiʻe ke koko, (Hypertension)

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Hypertension, ole hypertension, alludes i ke kaupaona ana o ke koko ma luna o kou ala hele mahele waiwai. Ma hope o kekahi manawa, hypertension hiki i aa koko ia ia ka poino i OOIeEeA coronary maʻi, hakuʻala maʻiʻaʻai, hahau ana, a me kekahi mau nīnūnē. Hypertension ua i nā manawa i kapaʻia ka noiseless Ilamuku no ka mea, e hoʻopakele oleʻaoʻao waiwai, a me ka hiki ke hele unnoticed - a untreated - no ka nui loa o ka manawa. E like me hōʻikeʻia e ka-oaio? A no ka maʻi Na Makuahine a me Kāohi (CDC), ka manao 75 miliona Americans i hypertension. He nui p ÷ ino kumumea no hypertension mea mai o kou ana, ʻo kahi laʻana, makahiki, ohana mōʻaukala, anal, a me ka lāhui. E ia e like me ka mea e, loaʻa nō aiiieieoaeuii kumumea oe e ka mana, ʻo kahi laʻana, hoʻokō 'a me ka ai ana oaeouee?. An ai e oaeouee? E kiʻi 110 no 60 ke koko, ec o ʻai no ka kiʻekiʻe ke koko, e hiki ai ke kāohi i ka circulatory ke kanana nei mea waiwai ma ka potasiuma, makanekiuma, a me ka puluniu, a malalo ma ka paʻakai.

He aha eʻai kiʻekiʻe ke koko,?

  1. Leafy greens

Potasiuma kōkua kou puʻupaʻa e pohaku uinihepa, o ka oi paʻakai ma kou mimi ka wā ai me ka kiʻekiʻe ke koko,. Kēia ma ka huli emi kou ke koko,. Kale, Lettuce, Green Turnip, Spinach i kekahi o kaʻoi leafy uliuli ka lau, e hoʻonui i ka nui o ka potasiuma i loko o ke kino. Canned lau pinepine i pākuʻi paʻakai. Akā, paʻahau lau pihaʻi me na māhuaola i hou ka lau, a me ka mea, e hiki pono e hoahu. E hiki no hoi Blend mau veggies me ka maiʻa, a Nut waiu no ke ola, mea uliuli wai.

  1. hua

hua, ka oi aku blueberries, i waiwai i loko o ke kino i huiʻia kapa flavonoids aʻo ka mea pono i waena hypertensionʻai eʻai. Blueberries, raspberries, a me strawberries e oluolu, e hoʻouka hou aku au i kouʻai no ka ua hakumakuma i ke koko,. Oe ke kau aku ia ma luna o kou cereal 'ole granola ma ke kakahiaka, a malama paʻahau paha hua ma ka lima no ka poe ola, a me ka olakino Dessert.

  1. Beetroots

Beetroots mea kiʻekiʻe i loko o nitric'okesaside, which can help open your blood vessels and lower blood pressure. You can juice your own beets or simply cook and eat the whole root in salads. Beetroot mea scrumptious wā simmered paha i hoʻohuiʻia e Blend fries a me ka ai:. hoi oe ke hoʻa'ā i ia i? inoaia. E makaʻala ka wā lawe malama o beets - ka wai ke recolor i kou mau lima, a me nā kapa komo.

  1. Skim ka waiu a me ka yogurt

Skim milk is an excellent source of calcium and is low in fat. Mau mea o ka poe nui oihana mua o kaʻai no ka hakumakuma ke koko,. E hiki no hoi hōʻalo no yogurt ina oe e ole e like me ka waiū.

E ho'āʻo ka hoʻohuiʻana granola, almond slivers, a me ka hua i loko o kou yogurt no keu pomaikai naau-ola. I ka kūʻai yogurt, eʻoiaʻiʻo e nānā no ka hoʻohuiʻia kōpaʻa. I ka lalo o ka kō nui no hookauwa ole ai lakou, i ka pono o ka ʻai no ka kiʻekiʻe ke koko,.

  1. Oatmeal

Cereal paʻa a pau o ka e pono ano no ka kiʻekiʻe-puluniu, haʻahaʻa-momona, a me ka haʻahaʻa-paʻakai hoʻokokoke e lawe mai ia i kou circulatory ke kanana nei. Me ka ota no ka aina kakahiaka mea he mea hiki ole iaoia e i wahie mai no ka lā.

I ka pō ota mea he koʻikoʻi aina kakahiaka maikai loa. E ho ololi i ia, i ka'āina lū 1 / kekahi hoʻoneʻe ota a me ka 1 / kekahi Nut moni loa i loko o ka huewai. I kakahiaka nui i ka lā, Blend a me nā hua, granola, a me ke kinemona, e hoao.

  1. maia

Ai ke ola i mea waiwai ma ka potasiuma mea i oi i lawe kumukanawai a. Oki i ka maia i loko o kou oat paha ota no ka potasiuma-waiwai? Anoe?. pela no oe ke lawe i kekahi e koiia mai ai i ua pohā hua no ka snappy aina kakahiaka a nahu.

  1. Fish

Fish i ka weliweli wellspring o wīwī kumuʻiʻo i hua'ōlelo o ai me ka kiʻekiʻe ke koko,. Ka waʻa iʻa e like mackerel a me ka Salemona mea kiʻekiʻe i loko o ka Omega-3 unsaturated kona kaikea a, a hiki lawe mai ia circulatory ke kanana nei, hoemi aggravation, a malalo triglycerides. Aka, mau iʻa kumu, trout he wikamina D. Hooluolu ana infrequently loaʻa wikamina D, a me keia hōmona-e like wikamina i ka waiwai i ke lawe ia circulatory ke kanana nei.

Kekahi pono o ka hoomakaukau iʻa mea ia ia ka mea akā, paʻakikī i kaʻono, a kahu ke. E hoao ia, kau i ka filet o Salemona i loko o nā pepa a me ka manawa a me nā mea ulu, lemona, a me ka oliva aila. Manawa i wela mai ai ka iʻa i loko o ka preheated kapuahi ma 450 ° F no 12-15 minuke.

  1. na anoano

Unsalted na anoano i kiʻekiʻe ma ka potasiuma, makanekiuma, a me kekahi mau nā minelala haoʻikeʻia e nuiʻole ai circulatory ke kanana nei. Mahalo ¼ ana o ka pua nānālā, kaʻuala, ole squash anoano like me ka pūkoʻa ma waena o alopeka.

  1. Kālika a me nā lau mulea

Kekahi hooia i leo o ua kālika ke kōkua hoemi hypertension e hoʻonui i ke ana o nitric'okesaside i loko o ke kino. Nitric'okesaside E hana 'ia vasodilation, a me ka augmenting o ka lako? ooia, e hoemi circulatory ke kanana nei.

Fusingʻono lau nahele a me flavors i loko o kou maʻamau o ai regimen hiki no hoi hiki ai oe i kou curtail ka paʻakai komo. Hihia o nā lau nahele a me flavors oe ke komo i loko o Desha i basil, ke kinemona, thyme, rosemary, a i ka wale ka maka o ka iceberg.

  1. Pistachios

Pistachios mea he paa iaoia e hoemi circulatory ke kanana nei ma ka hōʻemiʻana pihapiha vascular ka hoomalu ana, a aa koko ke haka pono maila, a me ka naau kōmi. Kekahi hoʻokolokolo 'ike i kaʻai regimen me kekahi i mālama ai o pistachios kela la i keiaʻole ai ka lāʻau ikiʻai.

Oe ke kaula hō'ā pistachios i loko o kou ai oaeouee ma ka pepa ia lakou i ka la mawaho o, pesto sauces, a me ka papa o ka hui greens, a ma ka ai ana ia laau oka like me ka nahu.

  1. Olive aila

Oliveʻaila mea he hihia o ke kani momona. Ua loaʻa polyphenols, a i ae hookaawale MOKUNA VI No aggravates i hiki kōkua hoemi lāʻau ikiʻai wale.

Olive aila hiki ai oe e halawai me oe i kekahi mau lā ma ka lā e lawelawe ana o ka momona aʻo ka mea nui i waena o nā hypertensionʻai eʻai. O aiiieieoaeuii he weliweli contrasting hōʻoia i ka canola aila, E lulu aku hoi, a me ka pāʻoihana i malamaʻi, a hui greens ua kahikoia a nani.

  1. nā pomegerane

Pomegerane i ke kani maoli huahana ia oe ke mahalo maka a like me ka wai. Kekahi hoʻokolokolo 'ʻaʻa lākou e inu kekahi pomeraite laila kaomi koke kēlā lā no ka malama mau hiʻohiʻona nō lower i ka lāʻau ikiʻai ma luna o ka' aneʻi me ka manawa.

Pomeraite wai mea kupanaha me ka paa aina kakahiaka. E hōʻoia i ka huliʻana i kō ka maʻiʻo i loko o nā Tuamotu lilo Piʻihonua, like me ka hou o nā mahi kō ke discredit i ka 'inikua pono.

He aha,ʻaʻole i kaʻai i loko o kiʻekiʻe ke koko,?

1. Sodium and Salt

I ka wā i kanalua, paʻakai komo ua kuhikuhi ia ma lalo o 2,300 milligrams no kela lā. Inā ia aku i laila e lilo kekahi o ka ai, e pale aku i ka kiʻekiʻe ke koko,. Ma ke kino kūʻiʻo hoailona, lawe i ka gander ma ka pakeneka i kela la Value (%DV) – 5% DV a emi o ka paʻakai no ua malama mau mea haʻahaʻa ana 20% DV Ua nānā akula au i like kiʻekiʻe. Ka uhaʻiʻana i wahi i ka paakai shaker a me kēia mau paʻakai kiʻekiʻe ana i kona ola ana? Anoe? Circulatory ke kanana nei:

2. Canned Beans

Canned ka pī hiki ke noae me ka paʻakai no ka mālama hana. Ma ka hihia o ke kūʻai canned mohihi, flushing na ka pī me ka colander a me ka wai e kōkua e holoi aku i ka nui hapa o ka paakai.

3. Premade Soups

Ka nānā 'ana i ka holomua o nutritious veggies, Nā Kopa hiki e noae me ka paakai a me ka paʻakai. Eia kekahi, ʻaʻole i nā mea a pau e like canned mohihi, Nā Kopa hiki ole ke flushed e emi ka paʻakai waiwai. Oiai ohiu Nā Kopa, hoao i ka hōʻike “haʻahaʻa ma ka paʻakai” ole “maila ka ikaika ka paʻakai” 'ikamu a me ka hoʻomanaʻo i ka mea ola na certainties inoa.

4. Canned or Bottled Tomato Products

kamako sauces, glues a me ketchups i pinepine noae me ka paakai. E i kou mau 'ikamu me ka hou a holoi, canned nā komako no ka haka pono maila, a me ka paʻakai e hooponopono.

5. Processed Meats

Prepackaged meaʻono, me aina kakahiaka wieners a me sausage, i ka welelau o ia e noae me ka paʻakai. Me ke kanalua ole e hoahu ai, ʻo kahi laʻana, Kuleke, paha ia he wīwī kumuʻiʻo kahi, hookomoia ka paʻakai mea maʻamau. ʻalo i nā huna iho la oia paʻakai ma ka loaa manaʻoi mai ka butcher i kū'ē ai i loko o ka meaʻai kalepa refrigerated wahi.

6. Solidified Meals

Iho o ka ai i loaʻa i loko o ka cooler wahi – Pizza, moa manamana a me kanaka solidified papa – i noae me undesirable fixings, like pono me Hoʻoili aʻela me ka paʻakai. He oiaio no, i ka mea e hoʻolaha i “hookani” alopeka i ka welelau o ke apo ia kiʻekiʻe ana o ka paʻakai.

7. Sugar

'O kēia ka papa kuhikuhiE ai e pale aku i ka kiʻekiʻe ke koko,. Sugar ua loaʻa i loko o ka laulā-assortment o ka mea mālama ola ai, kekahi maʻamau 'ole misleadingly hui pū. He walaʻauʻana i nuiʻole ai ikamu noae i komo pulapula o ke, like ka mea holo nōhie pono calories kaumaha, a hui pu ia me ke kaupaonaʻana e koho i – overweight a hefty kanaka i ka hoomaka ana o ke kanu hypertension. Ka American Heart Ahahui (Aha) prescribes he nui me kō ke komo ana o 37.5 nā huna (ole 9 teaspoons) no ka na kanaka a me 25 nā huna (6 teaspoons) nā lā āpau. Hookomoia o nā mahi kō i mau i loaʻa i loko o:

Confection basically offers simply calories and sugar while spiking sugar levels. Pale sugary suckers a me nā'āpana o ke kanakē, a koho maʻamau mānalo maoli huahana waiwai ma ka puluniu a me ka potasiuma, kekahi kumu o kumukanawai a mea i hōʻike i kekahi deterrent hapa ma ka hypertension.

Sodas supply simply sugar and calories the way sweet does. i kekahi mea ke (ole 12 wai ounces) o ka Pop ma a me ka nui he oi ma mua o 9 teaspoons o ke kōpaʻa, ole 39 hoʻohui mai i nā huna.

Doughnuts, popo a me Hawaii i noae me ka kōpaʻa kaʻaoʻao o momona. Ke Aloha Hiki nō ke kākau i ke kaupaonaʻana, e koho i ka manao kupono. Emi i ka ka hanaʻana o kēia mau 'ikamu a me ka paa Hoʻohana a me ka hookauwa nui like' ole ma lalo o pilipaa kāohi 'ia ai.

8. Sauces

Sauces a me toppings ke lilo i hoʻokahi-nā kuʻina a me ka nānā 'ole i kona haku o nā paakai a me ka kōpaʻa – ketchup mea he haka pono maila kaulana no ka hoʻolako 'kiʻekiʻe ana o nā. Season ikamu me ka crisp lau nahele paha e kekahi, e malama i kupono i ka uuku Hoʻohana ina hoʻohana plunges paha sauces.