Ke hana nei ka puʻuwai me ke kānalua ʻole i ko mākou ola. ʻO kēia ʻōkana paʻakikī o kā mākou pume koko i kēlā me kēia ʻāpana kino. Pono kākou e kōkua iā ia me ia. No ka mea, he okana akahai ia; ʻO kā mākou mau hana maikaʻi ʻole, me ka meaʻai, hoʻopilikia maikaʻi ʻia iā ia. Hiki iā mākou ke hoʻoholo i kēia mai ka ʻoiaʻiʻo ʻo nā maʻi maʻamau o ka honua he maʻi puʻuwai. ʻO ka mea pōʻino, ʻo nā maʻi puʻuwai ke kumu nui o ka make ma ka honua. E nānā pono kākou i ko kākou naʻau. Pehea mākou e nānā maikaʻi ai? ʻIke wau ʻo ka mea mua e hiki mai ana i kou manaʻo, ʻo ia ka nānā ʻana i ka meaʻai. Pololei ʻoe. I mea e hana pono ai ko kakou naau, pono kakou e haawi ia ia i ka ai maikai ana i makemake ai. Aia kekahi mau meaʻai maikaʻi no ka puʻuwai? Hiki iaʻu ke lohe iā ʻoe e nīnau ana.
ʻAe, he mau meaʻai maikaʻi no ka puʻuwai. He hopena koʻikoʻi kēia mau meaʻai e like me ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole e hoʻoulu ai i ka maʻi puʻuwai a me ka hoʻohaʻahaʻa ʻana i ke koko. ʻO ka mea mua, e kamaʻilio kākou e pili ana i nā maʻi puʻuwai, nā pilikia olakino maʻamau a puni ka honua. A laila e papa inoa i nā meaʻai maikaʻi no ka puʻuwai e pale ai i kēia mau maʻi.
He aha nā maʻi puʻuwai?
ʻO nā maʻi puʻuwai he mau maʻi e hoʻopilikia maikaʻi ʻole i ka hana o ka puʻuwai. Nui nā kūlana i kumu i kēia. ʻO nā kūlana i hāʻule ma lalo o ke ʻano o nā maʻi puʻuwai:
ʻO ke aʻaʻa coronary a me nā maʻi vascular: Loaʻa ia ma muli o ka paʻa ʻana o nā kīʻaha koko i loko o ka puʻuwai ma muli o ka hoʻokumu ʻana o ka plaque.
Arrhythmia: arrhythmiaiʻAʻole kūpono ʻole o ka puʻuwai puʻuwai ma muli o ka hoʻololi ʻana i nā mana uila.
ʻO ka maʻi puʻuwai puʻuwai: Loaʻa nā maʻi puʻuwai puʻuwai i ka wā e loli ai ka hana o nā kiwi.
Puʻuwai hāʻule: He maʻi koʻikoʻi ia e ulu ana ma muli o ka nāwaliwali o nā ʻiʻo o ka naʻau, hiki ke hoʻopau i kāna hana i ka wā lōʻihi a hōʻino i ke kino. Loaʻa pinepine ka hemahema ma muli o ke koko kiʻekiʻe a me ka puʻuwai puʻuwai.
He aha ke kumu o nā maʻi puʻuwai?
ʻO nā kumu e kōkua ai i ka ulu ʻana o nā maʻi like ʻole o ka puʻuwai penei:
Makahiki - Nā kāne ma luna o 45 a me nā wahine ma luna o 55
E puhi
moʻolelo olakino
Momona
Piʻi koko kiʻekiʻe
kiʻekiʻe cholesterol
Diabetes
ʻAʻole hana
Moʻolelo ʻohana no ka maʻi puʻuwai
ʻO ka haumia a me ka ʻike ʻana i ka uahi passive
Ka pilikia
No ka lāhui ʻAsia Hema a me ʻApelika
Nā hōʻailona maʻi puʻuwai
ʻO nā maʻi puʻuwai ke manaʻo nei mākou e hele mai ana lākou iā mākou i kēlā me kēia pae. No kēia mea, e aʻo mai iā mākou me nā hōʻailona maʻalahi a koʻikoʻi paha. ʻO nā hōʻailona o nā maʻi puʻuwai penei;
ʻEha o ka umauma - Angina pectoris
ʻO ka luhi nui a i ʻole ka noʻonoʻo ʻana i ka wā hoʻoikaika kino, ʻoiai ka hele wāwae
Pokole o ka hanu
ʻAʻole i maʻa mau ka puʻuwai - ʻO ka wikiwiki a lohi paha
Nawaliwali
Nusea
indigestion
Mauleʻa
ʻO ka ʻeha ma ka lima a me ka ʻāwae
Pehea e mālama ʻia ai nā maʻi puʻuwai?
E hilinaʻi nui ʻia ka mālama ʻana i ke kumu ma hope o ke ʻano o ka naʻau. Ke noʻonoʻo nei i kāu mau hōʻailona, nā kumu pilikia, a me ka mōʻaukala olakino, e hoʻolālā ke kauka i kahi hoʻolālā lapaʻau kūpono.
He aha kā mākou e hana ai no ka pale ʻana i ke olakino puʻuwai?
Aia i loko o ko mākou mau lima ka mālama ʻana i ke olakino o ko mākou naʻau a pale i nā maʻi naʻau. He wahi no kakou e huna ai i keia okana iloko o ka ipu aniani. ʻO ia ka mea nui i ko mākou ola. Akā, ua lawa nā hoʻololi liʻiliʻi o ko mākou nohona e pale aku ai. I kēia manawa, e ʻōlelo kākou i ka mea e pono ai kākou e hana no ka mālama ʻana i ke olakino o ka naʻau a me ka papa inoa i nā mea e pono ai kākou e makaʻala.
E hoʻoikaika mau (ʻoiai inā ʻaʻole hiki iā ʻoe, e hoʻomau i ka hana)
hooikaika mauʻO ka hana ʻana pēlā e pale ai i ka maʻi puʻuwai. Hiki iā ʻoe ke hele, holo, lele kaula. Inā hoʻolohe ʻoe, ʻaʻole kēia mau mea paʻakikī loa. Nā mea hiki iā ʻoe ke hoʻohui maʻalahi i kāu hustle i kēlā me kēia lā.
No laila he aha kāu e hana ai i ka hoʻoikaika kino ma ke ʻano o ke olakino puʻuwai?
E hoʻoikaika ia i kou naʻau.
E hoʻomaikaʻi i ke kahe koko.
E hoʻohaʻahaʻa i ke koko.
E kōkua iā ʻoe e haʻalele i ke kaumaha.
Nui aʻe nā pono o ka hoʻoikaika kino, akā ua lawe wale mākou i nā pono no ka puʻuwai ma ʻaneʻi. No laila pehea ka lōʻihi o kāu hoʻoikaika kino i ka lā? Manaʻo ka American Heart Association i ka hoʻoikaika kino no 5 mau minuke i ka lā, 30 mau lā o ka pule, e hoʻomaikaʻi i ke olakino o ka naʻau a hoʻemi i ka pilikia o ka maʻi puʻuwai.
E ʻai i ke olakino (ʻAʻohe mea ʻē aʻe)
He mea nui ka meaʻai olakino ʻaʻole wale no ko mākou naʻau, akā no ko mākou olakino āpau. ʻAʻohe kuʻikahi ma kēia. Inā ʻai ʻoe i ke olakino;
Hoʻopau ʻia ka ʻeha ma ke kino.
Pau kou kaumaha.
Ua hāʻule kou koko koko.
Hoʻi hou kou pae cholesterol i nā palena maʻamau.
ʻO kēia mau kumu ke kumu o ka maʻi puʻuwai. E noʻonoʻo wale ʻoe, inā ʻoe e ʻai i ke kino ʻole, ʻo ke ʻano ʻē aʻe o kaʻu i ʻōlelo ai; ʻO nā kumu aʻu i ʻōlelo ai ma luna, ʻaʻole wale ka hoʻomākaukau ʻana i ka lepo no nā maʻi puʻuwai, akā nā maʻi e like me ke kanesa a me ka maʻi diabetes. ʻAi olakino akā pehea? Eia kekahi mau ʻōlelo aʻoaʻo:
E ʻai i nā ʻano meaʻai olakino a pau e like me nā huaʻai, nā huaʻai, nā nati i loaʻa ka omega 3, nā iʻa momona a me nā kīʻaha piha.
E haʻalele i ka waiʻona.
E kaupalena i ka ʻai ʻana i ka ʻiʻo i hoʻomaʻemaʻe ʻia.
ʻOiai ʻaʻole hiki iā mākou ke hoʻopau i ke kō a me ka paʻakai mai ko mākou ola, pono mākou e hoʻemi i ka nui o ka hiki.
E pale pono i nā meaʻai i loaʻa nā momona trans.
E hoʻomalu i ke kaumaha (Maʻalahi e ʻōlelo akā paʻakikī ke hoʻopili)
ʻAʻohe mea e pakele ai i ka pilikia, e ʻike mua kākou i kēia. Ua hoʻolālā ʻia ko mākou kino e hana i ke kaumaha; i hiki iā mākou ke hana i nā kūlana paʻakikī. Akā inā ʻaʻole hiki ke hoʻopaʻa ʻia ka pilikia, a laila hiki iā ʻoe ke hoʻomaka e ʻōlelo 'wow'. Nui nā maʻi e ulu mai ana, mai ke olakino puʻuwai a hiki i ke olakino noʻonoʻo a me ka noʻonoʻo.
Nui nā ala i hōʻoia ʻia e hana me ke kaumaha. ʻAʻole kākou e kamaʻilio lōʻihi ma ʻaneʻi, akā no ka poʻe hoihoi, waiho wau i kahi ʻatikala ma ʻaneʻi kahi e heluhelu ai lākou i kēia mau ʻano. Nā ʻano o ka hoʻoponopono ʻana i ka pilikia
Haʻalele i ka puhi ʻana (Mai ʻōlelo ʻole)
ʻO ka pōʻino o ka puhi paka he mea ʻike i nā kānaka a pau. Inā inu ʻoe, pilikia ʻoe i nā maʻi puʻuwai e like me ke atherosclerosis a me ka hōʻeha puʻuwai. Loaʻa i ka uahi paka nā kemika i loaʻa nā hopena ʻino i ka puʻuwai a me nā kīʻaha koko. Loaʻa iā ia ka carbon monoxide, kahi e hoʻokūkū ai me ka oxygen no ka lawe ʻana ma hope o ke komo ʻana i ke koko. Hoʻonui kēia kinoea i ke koko a me ka puʻuwai puʻuwai a hoʻoikaika i ka naʻau e hāʻawi i ka oxygen i ke kino.
Hoʻemi i ke kaumaha (akā e ola kino)
ʻO ka nui o ke kaumaha e loaʻa i ka maʻi puʻuwai. ʻO ia ke kumu e pono ai ke lilo i ke kaumaha, akā, mai huli i nā meaʻai haʻalulu maikaʻi ʻole e lilo koke ke kaumaha. Hāʻawi mālie akā hāʻawi maʻemaʻe. ʻO ka nui o ke kaumaha o ke kaumaha ʻaʻole i ʻoi aku ma mua o 1 kg i kēlā me kēia pule.
Loaʻa ka hiamoe nui (ʻaʻole nui a emi mai paha)
ʻO ka hiamoe kūpono e pale i ke kaumaha. E like me kā mākou ʻike, ʻo ke kaumaha ke kumu o nā maʻi naʻau. ʻAʻole pono ʻoe e hiamoe liʻiliʻi a nui loa. He mea ʻino nā mea ʻelua i ke olakino. Ua lawa ka 7-8 hola o ka hiamoe no nā mākua i ka pō. Pono hou nā keiki.
E nānā i ke koko (Mai poina)
E ana i kou koko ma kahi o hoʻokahi manawa i ka makahiki. Pono e nānā pinepine ʻia ka poʻe me nā pilikia koʻikoʻi a i ʻole ka poʻe me ka mōʻaukala ʻohana.
Makemake au e hāʻawi i kekahi mau ʻōlelo aʻoaʻo meaʻai no ka poʻe mālama i ke olakino naʻau. Hana lākou i mea maʻamau.
E ʻai i ke kokoleka ʻeleʻele ma kahi o ka waiū kokoleka.
E nahu i kahi clove o ke kāleka i kēlā me kēia lā.
No ke kī ʻōmaʻomaʻo.
No ka waiu turmeric.
E inu i ka wai o ka lau clover.
E ʻai i ka fenugreek.
ʻO nā meaʻai maikaʻi no ka puʻuwai
ʻO nā meaʻai maikaʻi no ka puʻuwai
ʻO nā meaʻai a pau i hiki iā mākou ke lawe i ka māhele meaʻai olakino maikaʻi ia no ka puʻuwai. Akā, ʻoi aku ka maikaʻi o kekahi mau meaʻai ma mua o nā mea ʻē aʻe me ko lākou pono no ka puʻuwai. No laila, pono e haʻi aku i nā meaʻai maikaʻi no ka puʻuwai.
Pisces
PiscesHe waiwai ia i ka protein lean a me ka omega 3 fatty acids. ʻO ka Omega 3 fatty acids e hoʻemi i ka mumū a pale i ka maʻi puʻuwai. SalemonaʻO nā iʻa ʻaila e like me ka mackerel, sardines a me ka tuna. He mau i'a e ku mai ana ma ke ano o ka pono no ka puuwai.
oliva aila
oliva aila He waiwai ia i nā antioxidants a me nā momona olakino. Ua ʻike ʻia e hōʻemi i ka hopena o ka myocardial infarction, stroke, a me ka maʻi puʻuwai. Hoʻohaʻahaʻa ia i ke koko. Hiki iā ʻoe ke ʻai i ka 7-8 punetēpē o ka aila ʻoliva i ka lā.
alani
alaniHe waiwai ia i ka huaora C, nā minerala, nā flavonoids. ʻO ka inu ʻana i ka wai ʻalani, kahi e pale ai i ka mumū, pale i ka atherosclerosis. No ke olakino o ka naʻau, e ʻai i ka ʻalani i ka lā a i ʻole inu i ke aniani o ka wai ʻalani hou.
broccoli
broccoliHe mea kanu cruciferous i loaʻa nā huaora A, C, K a me ka folate, fiber, calcium, magnesium, potassium, phosphorus, omega 3 a me omega 6 fatty acids, selenium a me glucosinolates. Hoʻomaikaʻi ia i ka hana naʻau, hoʻemi i ka myocardial infarction a kōkua i ka pale ʻana i ka puʻuwai.
carrots
carrots He kumu maikaʻi ia o nā antioxidants e pale ai i ka pōʻino DNA, hoʻemi i ka mumū, a hoʻohaʻahaʻa i ka cholesterol a me nā pae triglyceride.
kī ʻōmaʻomaʻo
kī ʻōmaʻomaʻoloaʻa nā pūhui polyphenolic ikaika i kapa ʻia nā catechins. Kōkua nā Catechins i ka hoʻopau ʻana i nā radical oxygen ʻino. Hoʻohaʻahaʻa hoʻi ia i ka cholesterol, ʻo ia ke kumu o ka maʻi puʻuwai.
umauma moa
ʻO ka umauma moa ʻili ʻole kahi kumu nui o ka protein lean. ʻO nā protein nā mea kūkulu hale o nā ʻiʻo. Ma muli o ka hana mau ʻana o ka puʻuwai, he kūlohelohe maoli ka ʻaʻahu a me ka waimaka. ʻO ka ʻai ʻana i ka umauma moa e hāʻawi i ke kino me ka protein hiki ke hoʻohana ʻia e hoʻoponopono i nā ʻiʻo o ka naʻau.
mohihi
Loaʻa i ka pīni ka starch kūpaʻa. Hoʻomaikaʻi ka starch kūpaʻa i ke olakino o ka naʻau ma o ka hoʻohaʻahaʻa ʻana i ke koko o nā triglycerides a me ka cholesterol.
Nati
ʻO ka ʻai ʻana i nā nati e hoʻemi i ka pilikia o nā maʻi naʻau e 40-50%. Ma waena o kēia mau meaʻai olakino, ʻo nā ʻalemona kekahi o nā mea maikaʻi loa no ke olakino o ka naʻau. No ka mea, hoʻemi ia i ka cholesterol. ʻO ka Walnuts kekahi o nā nati i mea nui no ke olakino o ka naʻau. Hoʻomaikaʻi ia i ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka cholesterol ma ka walnuts.
Mele
Mele Mālama ka meaʻai i ka puʻuwai. No ka mea e ho'ēmi ana i ka mumū, kōkua i ka poho kaumaha a hoʻoponopono i ke koko.
Nā hua
hua chia,hua lino a ʻo nā hua hemp nā kumu o nā meaʻai olakino e like me ka fiber a me ka omega 3 fatty acids. No ka laʻana, loaʻa i nā hua hemp ka amino acid arginine, kahi e hōʻemi ai i ka mumū. Eia kekahi, kōkua ka flaxseed i ka mālama ʻana i ke koko a me ka pae cholesterol.
ʻO Asparagus
ʻO AsparagusLoaʻa i ka saponin steroid, ka mea e hoʻohaʻahaʻa i ka cholesterol. Loaʻa iā ia nā waiwai antioxidant i kūpono i ka atherosclerosis a me nā maʻi puʻuwai ʻē aʻe.
kālika
kālikaLoaʻa i ka allicin, ka mea e kōkua i ka hoʻohaʻahaʻa i ka cholesterol a me ke koko kiʻekiʻe. Hiki iā ʻoe ke nahu i kahi clove o ke kāleka i kēlā me kēia kakahiaka ma mua o ka ʻaina kakahiaka.
Spinach
SpinachHoʻohaʻahaʻa ia i ke koko, hoʻomaikaʻi i ka hana hoʻoikaika kino i ka poʻe me ka maʻi peripheral arterial, pale i ka platelet aggregation, hoʻemi i ka ʻāʻī a me ka ʻoʻoleʻa arterial.
avocado He waiwai ia i nā momona olakino, nā huaora A, E, K, C, B6, folate, pantothenic acid, niacin, potassium, magnesium, sodium, phytosterols, riboflavin a me nā phytonutrients ʻē aʻe. Hoʻohaʻahaʻa ia i ka cholesterol maikaʻi ʻole, hoʻohaʻahaʻa i nā pae lipid koko, hoʻomaikaʻi i nā hana antioxidant, hoʻopau i ka mumū a hoʻomaʻamaʻa i ke kiʻekiʻe o ke kō koko. No laila, hoʻemi ia i ka pilikia o nā maʻi naʻau.
nā komako
nā komakoLoaʻa i nā antioxidants e kōkua i ka pale ʻana i ka hoʻololi ʻana o DNA, ka hoʻonui ʻana o ke kelepona ʻole, a me ka maʻi puʻuwai.
watermelon
CitrulineʻO ka ʻeleʻele kekahi o nā mea i loaʻa i loko o ka melika e kōkua i ka hoʻohaʻahaʻa ʻana i ka ʻāʻī a me ka ʻoʻoleʻa o ke aʻa, hoʻohaʻahaʻa i ka cholesterol LDL a me ke koko kiʻekiʻe, a hoʻemi i ke kaumaha o ke kino.
Kāpiki
Loaʻa i ka A, C, K, folate, calcium, magnesium, phosphorus, omega 3 momona, fiber a me nā antioxidantskāpikihoemi i ka pilikia o ka ma'i a'a.
Beet
BeetHe kumu nui ia o nā nitrates e kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū. Loaʻa iā ia nā waiwai antioxidant. Kōkua ia i ka hoʻohaʻahaʻa i ka cholesterol a me ke koko kiʻekiʻe a hoʻomaikaʻi i nā profile lipid.
Kahawai wai
Hoʻopiha ʻia ʻo Watercress me nā phytonutrients, nā huaora, nā minerala, a me ka fiber e kōkua i ka hoʻomaikaʻi ʻana i ke olakino a me ke kahe ʻana o ka naʻau.
hua hua
Strawberry,blueberryHoʻopiha ʻia nā ʻeleʻele a me nā raspberry me nā meaʻai koʻikoʻi e pāʻani ana i kahi koʻikoʻi i ke olakino naʻau.
cauliflower
cauliflowerHe waiwai ia i ka sulforaphane, kahi isothiocyanate e hoʻoulu ai i nā enzyme antioxidant he nui. Ke kōkua nei kēia mau enzymes i ka pale ʻana i ka oxidation o ka LDL cholesterol, ka mea e pale ai i ka ʻāʻī vascular, ka mea e pale ai i ke atherosclerosis.
pomeraite
pomeraiteHoʻopiha ʻia me nā anthocyanins a me nā tannins, nona nā waiwai antioxidant. He hua ikaika keia e pale ai mai ka ma'i puuwai. Kōkua ia i ka hoʻohaʻahaʻa i ka LDL cholesterol a me ke koko a hoʻemi i ka mumū.
Koleka ʻeleʻele
Koleka ʻeleʻele, He kumu waiwai ia o nā catechins, theobromine a me procyanidins, ka mea e pale ai i ka platelet aggregation, hoʻohaʻahaʻa i ke koko a hoʻomaikaʻi i ka hana endothelial. No laila, ʻo ka ʻai ʻana i kahi ʻāpana kokoleka ʻeleʻele e pale ai i ka puʻuwai mai nā maʻi. E ʻai i ke kokoleka ʻeleʻele me ka 80% a ʻoi aku paha ka koko.
Nā Meaʻai ʻino ʻino naʻau
Pono kākou e makaʻala i nā meaʻai maikaʻi no ka puʻuwai a me nā meaʻai ʻino i ka puʻuwai. No ka mea, e noho kaawale kakou ia lakou no ko kakou ola kino. E helu kakou i na mea ai e poino ai ka naau penei;
momona trans
Salami, sausage, etc. nā meaʻai i hana ʻia e like me
ʻO ka palaoa a me ka palaoa keʻokeʻo
ʻO ka palaoa a me ka palaoa GMO
ʻO ke kō i hoʻomaʻemaʻe ʻia, ke kō kō, a me ka syrup kulina fructose kiʻekiʻe
ʻO nā meaʻai ʻai e like me ka ʻuala, nā meaʻai hohonu, nā hamburgers.
ʻO nā mea inu kalapona a me ke kō
E hōʻuluʻulu;
Aia i loko o ko mākou mau lima ka pale ʻana i ka maʻi puʻuwai. Hiki iā mākou ke hoʻokō i kēia me ka hoʻololi ʻana i ka nohona e like me ka ʻai ʻana i ke olakino, ka hoʻoikaika mau ʻana, a me ka hoʻomalu ʻana i ke kaumaha. Mai poina kākou i nā meaʻai maikaʻi no ka puʻuwai. Hiki iā mākou ke hoʻopaʻa inoa i nā meaʻai i ʻōlelo ʻia ma luna e like me ka iʻa, ka ʻaila ʻoliva, a me nā nati ma ke ʻano o nā meaʻai maikaʻi no ka puʻuwai.
