He aha ka mea maikaʻi no ke koko kiʻekiʻe? Pehea e emi ai ke koko?

Hoʻokumu ʻia ke koko kiʻekiʻe e kā mākou mau hana i kēlā me kēia lā e like me ka ʻai nui ʻana, ka ʻai nui ʻana i ka paʻakai, ke kaumaha, ka puhi ʻana, ka inu ʻona. ʻO ke koko kiʻekiʻe, i kapa ʻia ʻo hypertension, he maʻi me nā helu kiʻekiʻe ma ko mākou ʻāina a ma ka honua. Ua manaʻo ʻia he hoʻokahi o kēlā me kēia ʻekolu mau kānaka i loaʻa i ka hypertension. Hōʻike ka helu kiʻekiʻe i ke koʻikoʻi o ke kūlana. No laila he aha ka mea maikaʻi no ke koko kiʻekiʻe?

ʻO nā mea maikaʻi no ke koko kiʻekiʻe e hūnā maoli ʻia i ko mākou nohona. ʻO ke ala e hoʻohaʻahaʻa ai i ke koko, ʻo ia ka hoʻopau ʻana i kā mākou mau hana pono ʻole. I kēia manawa e kamaʻilio mākou e pili ana i nā kikoʻī āpau e pono e ʻike e pili ana i ke koko kiʻekiʻe.

He aha ka hypertension?

Loaʻa ke koko kiʻekiʻe ma muli o ka hoʻohana ʻana i ka ikaika nui i nā paia o nā moku e hele ai ke koko. Pono e mālama i ke kahe o ke koko i mea e pale aku ai i nā pilikia e like me ka hahau ʻana, ka maʻi kīkī, ka nalowale ʻana o ka ʻike a me ka pau ʻole o ka naʻau.

Nā ʻano o ka hypertension

ʻElua mau ʻano o ka hypertension;

• ʻO ke kiʻekiʻe kiʻekiʻe ʻAʻole ʻike ʻia ke kumu o kēia ʻano hypertension. ʻIke ʻia ka maʻi hypertension mua inā piʻi ke koko ma mua o ʻekolu manawa i ka lālani a ʻaʻohe kumu e ʻike ʻia.
• ʻO ke kiʻekiʻe kiʻekiʻe - Inā he mea ʻino i loko o ke aʻa a i ʻole ke pani ʻana i ke ea i ka wā hiamoe, ʻo ia ke kiʻekiʻe kiʻekiʻe.

Hoʻopaʻa ʻia ke kahe koko e like me nā helu ʻelua. ʻO ka mua, ʻo ke koko systolic i hoʻohana ʻia i ka wā e kuʻi ana ka naʻau (ke koko kiʻekiʻe ma ke ʻano kaulana). ʻO ka lua, ʻo ia ke koko diastolic (diastolic blood pressure), i hoʻohana ʻia i ka wā e hoʻomaha ai ka naʻau ma waena o nā kuʻi.

Hoʻokaʻawale ʻia ke hypertension i kekahi mau ʻano:

• Hoʻokaʻawale ʻia ka Systolic Hypertension. ʻOi aku ka liʻiliʻi o ke koko maʻamau ma mua o 120/80. I ka poʻe me ka hypertension systolic kaʻawale, piʻi ke kaomi systolic ma luna o 140, aʻo ke kaomi diastolic e mau ana i ka pae maʻamau (ma lalo o 90). He mea maʻamau ka hoʻokaʻawale systolic hypertension i ka poʻe ʻelemakule ma mua o 65 mau makahiki.
• ʻO ke kiʻekiʻe kiʻekiʻe. He ʻano laha loa kēia o ka hypertension. ʻIke pinepine ʻia kēia ʻano i nā ʻōpio a me nā wahine me ka toxemia hāpai. Hōʻike ʻia ka hypertension malignant ke piʻi koke ke koko a me ka wikiwiki loa. He maʻi ia e koi koke i ka lāʻau lapaʻau.
• ʻO ke kiʻekiʻe kiʻekiʻe. Inā ʻaʻole hana nā lāʻau antihypertensive i ʻōlelo ʻia e ke kauka, aia paha ka hypertension kūpaʻa.

Hiki mai kekahi mau ʻano hypertension me ka hopu ʻana. Hiki ia no kekahi manawa a laila e hoʻomaha ma kāna iho. ʻO kēia ka hypertension kapa keʻokeʻo a me ka hypertension paʻa ʻole.

He aha ke kumu o ke koko kiʻekiʻe?

Hoʻokumu ʻia ke koko kiʻekiʻe e:

• ʻākeʻakeʻa moe apnea
• maʻi kīkī
• ʻO nā maʻi maʻi adrenal
• pilikia thyroid
• ʻO kekahi mau hemahema hānau ma nā kīʻaha koko
• ʻO nā lāʻau hoʻomalu hānau, nā lāʻau anu, nā decongestants, nā mea hōʻeha ʻeha ma ke kūʻai ʻana, a me kekahi mau lāʻau lapaʻau. 
• Hoʻohana i ka lāʻau lapaʻau ʻole, e like me ka cocaine a me nā amphetamines

Nā kumu pilikia no ke koko kiʻekiʻe

ʻO ko mākou naʻau e pāpaʻi i ke koko a puni ko mākou kino. Hoʻokumu kēia hana pākī i ke kaomi maʻamau i loko o ke aʻa. Eia naʻe, i ka poʻe me ke koko kiʻekiʻe, ʻoi aku ka paʻakikī o kēia kaomi. ʻOiai ʻaʻole i hoʻoholo ʻia ke kumu kūpono o kēia piʻi ʻana o ke kaomi, ua manaʻo ʻia kekahi mau kumu no ke ʻano:

• makahiki - ʻOi aku ka pilikia o ka poʻe ʻelemakule i ke koko kiʻekiʻe.
• Genetics – ʻOi aku ka nui o ka pilikia o ka poʻe me ka ʻohana a pili paha me ka hypertension.
• Wela - Piʻi ka piʻi ʻana o ke koko i nā piʻi anuanu (ma muli o ka haʻikiʻi ʻana o nā ʻaʻaʻa) a emi iho i nā piʻi wela.
• Lahui - ʻOi aku ka pilikia o ka poʻe o ʻApelika a i ʻole ʻAsia Hema i ke koko kiʻekiʻe.
• ʻObesity - ʻO ka poʻe i ʻoi aku ka nui o ke kaumaha, hiki ke loaʻa i ke koko kiʻekiʻe.
• kāne kāne - Ma keʻano laulā, ʻoi aku ka maʻamau o ke koko kiʻekiʻe i nā kāne ma mua o nā wahine.
• ʻAʻole hana - ʻO ke ʻano noho maʻamau e hoʻopilikia i ke kanaka e ulu i ke koko kiʻekiʻe.
• E puhi
• inu waiona nui loa
• ka ʻai ʻana i ka nui o ka paʻakai
• ʻAi nui i ka momona
• Ka pilikia
• ʻO nā kūlana e like me ka maʻi diabetes a me psoriasis
• Hāpai

Nā hōʻailona o ke koko kiʻekiʻe

ʻAʻole hōʻike ka hapa nui o nā poʻe i loaʻa i ke koko kiʻekiʻe i nā hōʻailona nui. No laila, ke koko kiʻekiʻe maʻi pepehi hāmau Ua kapa. Hoʻomaka nā hōʻailona e hōʻike i ka wā e piʻi ai ke koko i 180/110 mmHg. ʻO nā hōʻailona e hiki ke loaʻa ma kēia pae:

• Laumapa
• nausea a luaʻi paha
• Puʻupuʻu
• Palpitation
• Pokole o ka hanu
• ʻike ʻelua a pōwehiwehi paha
• Ka ihu koko

Inā ʻike ʻoe i kēlā mau hōʻailona, ​​​​e nīnau koke i ke kauka.

Pehea e ʻike ʻia ai ke koko kiʻekiʻe?

Hoʻohana pinepine ʻia ke kahe koko e nā waiwai ʻelua - ke kaomi systolic (hoʻohana ʻia i ka wā e ʻaelike ai ka naʻau) a me ke kaomi diastolic (i hoʻopili ʻia ma waena o kēlā me kēia puʻuwai). Ana ʻia ke kahe koko me ka sphygmomanometer, a ma muli o ka hopena, ua ʻike ʻia ke koko kiʻekiʻe. ʻO nā hoʻokolohua ʻē aʻe e hiki ke kōkua i ka ʻike ʻana i ke koko kiʻekiʻe:

• Ka mimi a me ke koko
• E ho'āʻo hoʻoikaika kino
• Electrocardiogram a i ʻole EKG hōʻike - E hoʻāʻo i ka hana uila o ka puʻuwai.
• Echocardiogram - Hoʻohana i nā hawewe ultrasound e ʻike i ka neʻe o ka naʻau.

palapala kiʻi koko

• 90/60 mmHg – Ke koko haʻahaʻa
• ʻOi aku ma mua o 90/60 mmHg akā emi iho ma mua o 120/80 mmHg - Ke koko maʻamau
• ʻOi aku ma mua o 120/80 mmHg akā ʻoi aku ka liʻiliʻi ma mua o 140/90 mmHg - Ua kokoke ke koko maʻamau akā ʻoi aku ka kiʻekiʻe ma mua o ka maikaʻi.
• 140/90 mmHg a ʻoi aku paha - Ke koko kiʻekiʻe

Ma muli o kēia mau waiwai, ua loaʻa kēia mau hopena:

• Inā ʻoi aku ke kiʻekiʻe o ke kaomi systolic ma luna o 140, loaʻa paha iā ʻoe ke koko kiʻekiʻe.
• Inā he 90 a keu paha ke kaomi diastolic, loaʻa paha iā ʻoe ke koko kiʻekiʻe.
• Inā he 90 a emi mai paha ke kaomi systolic, emi ke koko.
• Inā he 60 a emi mai paha ke kaomi diastolic, emi ke koko.

lapaʻau koko kiʻekiʻe

ʻO nā lāʻau lapaʻau maʻamau i kuhikuhi ʻia no ke koko kiʻekiʻe:

• ʻO ka Angiotensin converting enzyme (ACE) inhibitors
• nā mea hoʻopaʻa ala calcium
• ʻO ka diuretics thiazide
• nā mea pale beta
• ʻO nā mea hoʻopaneʻe Renin

Me kēia mau lāʻau lapaʻau, e noi ke kauka i ke kanaka e hoʻolohe i ko lākou nohona:

• ʻai liʻiliʻi ka paʻakai
• Hoʻomaʻamaʻa pinepine
• ʻO ka lilo kaumaha no ka poʻe i ke kaumaha
• Ua like ia me ka kaupalena ʻana i ka nui o ka waiʻona āu e inu ai.

Pehea e emi ai ke koko?

ʻO ke ola ka mea nui loa i ka mālama ʻana i ke koko a me ka pale ʻana i ke koko kiʻekiʻe. ʻO kekahi mau hoʻololi āu e hana ai e kōkua i ka hoʻoponopono ʻana i ka pilikia o ke koko.

• ʻai i ka meaʻai olakino. ʻO nā huaʻai, nā meaʻai, nā kīʻaha piha, ka moa, ka iʻa, a me ka waiu momona haʻahaʻa nā meaʻai olakino. E ʻai i ka momona momona liʻiliʻi a me ka momona trans.
• E hoemi i ka paakai. E ʻai i 2.300 milligrams a i ʻole ka liʻiliʻi o ka paʻakai i kēlā me kēia lā.
• Loaʻa i ka nui o ka potassium. ʻO nā meaʻai kiʻekiʻe i ka pāhare pāpaʻa he maiʻa, avocados, a me ka ʻuala.

• E mālama i kou kaumaha ma ka pae olakino a mālama. Hiki i ka poʻe ke kaumaha ke mālama i ke koko kiʻekiʻe ma ka hoʻemi ʻana i ke kaumaha, a hiki i ka poʻe olakino ke mālama i ko lākou kaumaha. 
• hooikaika kino. ʻO ka hoʻoikaika kino maʻamau e kōkua i ka hoʻohaʻahaʻa i ke koko, hoʻemi i ke kaumaha, hoʻomalu i ke kaumaha a hoʻemi i ka pilikia o nā pilikia olakino, e like me ke koko kiʻekiʻe.
• E kaupalena i ka waiʻona. ʻOiai i nā kānaka olakino, hoʻonui ka waiʻona i ke koko. ʻOi aku ka maikaʻi o ka pale ʻana i ka waiʻona ma ka haʻahaʻa a i ʻole loa.
• Mai puhi. Hiki i ka paka ke hoʻopōʻino i nā paia o ke kīʻaha koko a me ka wikiwiki i ke kaʻina hana o ka hoʻokumu ʻana o ka plaque i loko o nā aʻa. Inā puhi ʻoe, haʻalele.
• E hoemi i ke kaumaha. ʻO ka hoʻoikaika kino maʻamau, ka nui o ka hiamoe a me nā hana hanu e kōkua i ka hoʻohaʻahaʻa i ke kaumaha.

Nā ʻano hana hoʻemi koko kiʻekiʻe

• Mai hoʻohui i ka paʻakai hou i kāu meaʻai a i ʻole e haʻalele i nā meaʻai i loaʻa nā kiʻekiʻe o ka sodium.
• E hōʻalo i nā meaʻai i hoʻoponopono ʻia e like me ka salami, sausages, a me nā meaʻai maʻalahi no ka mea he nui ka paʻakai.
• Mai ʻai ʻoe i nā pickles no ka mea ua hoʻopiha ʻia i ka paʻakai.
• E ʻai i nā meaʻai hou a olakino e kōkua i ka hōʻemi ʻana i ke kaumaha o ke kino holoʻokoʻa, hoʻomaikaʻi i ka ʻike lipid koko a hoʻohaʻahaʻa i ke koko kiʻekiʻe.
• E haʻalele i nā manaʻo maikaʻi ʻole e hoʻoulu ai i nā manaʻo maikaʻi ʻole.
• E komo i nā mea āu e makemake ai, e like me ka heluhelu ʻana, ka pena kiʻi, ke kiʻi ʻana i nā kiʻi, ka kuke ʻana, e hōʻoluʻolu ai ʻoe a hoʻohuli iā ʻoe mai nā manaʻo maikaʻi ʻole.
• E haʻalele i ka waiʻona.
• E hoʻoikaika mau, no ka mea, he nui nā pono olakino, e like me ka mālama ʻana i ke kaumaha.
• Inā nui kou kaumaha, e hoʻemi i ke kaumaha. ʻO ka nui o ke kaumaha e hoʻoulu i ke koko kiʻekiʻe. 
• E ʻai i ka ʻiʻo ʻulaʻula i nā mea liʻiliʻi.
• E nānā mau i ke koko. Inā loaʻa iā ʻoe kahi moʻolelo ʻohana o ke koko kiʻekiʻe a ʻike paha ʻoe he maʻi hypertensive, e nānā mau i kou kahe koko.

He aha ka mea maikaʻi no ke koko kiʻekiʻe?

ʻO ka hui ʻai a me ka hoʻoikaika kino ka mea maikaʻi loa no ka hoʻohaʻahaʻa ʻana i ke koko kiʻekiʻe. Aia kekahi mau lāʻau lapaʻau kūlohelohe i hiki ke loaʻa ka pōmaikaʻi, hiki ke hoʻohana ʻia ma ka home. Hiki iā ʻoe ke hoʻāʻo i kēia mau lāʻau lapaʻau e hoʻohaʻahaʻa i ke koko.

• Kahakaha

E hoʻohui i 1 a i ʻole 2 mau ʻāpana ʻala i loko o ke aniani wai. E paila i loko o kahi ipu. Ma hope o ka hoʻolapalapa ʻana ma kahi o 5 mau minuke, kānana. E kali a maalili ke kī ma mua o ka inu ʻana. Hiki iā ʻoe ke inu i kēia kī ʻelua i ka lā.

Kahakahakōkua e hōʻemi i ka ikaika a me ka wikiwiki o ka hoʻopaʻa ʻana o ka puʻuwai. He hopena hoʻohaʻahaʻa koko kona.

• kālika

Nau a ale i hoʻokahi a ʻelua cloves o ke kāleka i kēlā me kēia lā. Inā ʻaʻole kūpono ka ʻono i kou ʻono, hiki iā ʻoe ke hoʻohui i ke kālika me ka meli a ʻai ʻia pēlā. kālikakōkua i ka hoʻohaʻahaʻa i ke koko kiʻekiʻe.

• huaora

ʻO nā huaora B a me Vitamin DHe hopena hoʻohaʻahaʻa koko kiʻekiʻe. ʻO nā meaʻai e like me ka palaoa piha, nā hua manu, nā huahana waiu, ka ʻiʻo, nā legumes, nā lau ʻōmaʻomaʻo ʻeleʻele a me nā iʻa ʻaila ka waiwai i kēia mau huaora.

• ʻO ka cider Apple cider

E hoʻohui i ʻekolu punetēpē o ka apple cider winika maka i loko o ke aniani wai mahana a hui pū. no ka hui. Hiki iā ʻoe ke inu i hoʻokahi manawa i ka lā.

ʻO ka cider Apple ciderHoʻemi ia i ka hana o kahi enzyme i kapa ʻia ʻo renin, ka mea e kōkua ai i ke koko kiʻekiʻe.

• wai pipi

E kaomi a hiki i ʻelua kīʻaha o ka wai beet hou a inu i ʻelua manawa like ʻole o ka lā. wai pipiʻO nā nitrates inorganic i loko o ia mea ka hiʻohiʻona o ka hoʻohaʻahaʻa i ke koko kiʻekiʻe.

• Wai lemi

E kaomi i ka wai o ka hapalua o ka lemon i loko o ke aniani wai mahana. E hui maikaʻi a inu. Hiki iā ʻoe ke inu i ka wai me ka lemon i hoʻokahi manawa i ka lā. Me ka hooikaika kino mau inu wai lemona hoʻohaʻahaʻa i ke koko systolic.

• kalepona

E hoʻohui i ka hapalua teaspoon o ka soda baking i loko o ke aniani wai. no ka hui. E hoʻomau i ka inu ʻana i hoʻokahi manawa i ka lā no hoʻokahi pule. Inā loaʻa iā ʻoe kekahi hopena ʻaoʻao, e kāpae i ka inu ʻana a nīnau i ke kauka.

ʻO ka hoʻohana lōʻihi o ia mea he hopena kū'ē a hoʻokiʻekiʻe i ke koko, inā hoʻohana ʻia no ka manawa pōkole, he hopena hoʻohaʻahaʻa koko.

• kī ʻōmaʻomaʻo

E hoʻohui i ka hapalua teaspoon o ke kī'ōmaʻomaʻo i kahi aniani o ka wai wela. E kupa no 2 a 4 mau minuke a laila kānana. E inu mālie i ke kī wela. Hiki iā ʻoe ke inu i ke kī ʻōmaʻomaʻo ʻelua i ka lā.

inu i ka pono kī ʻōmaʻomaʻohiki i nā ʻaʻa ke hoʻomaha. He hopena maikaʻi ke kī ʻōmaʻomaʻo i ka hoʻohaʻahaʻa ʻana i ke koko kiʻekiʻe e mahalo i nā polyphenols i loko.

Nānā!!!

Mai inu nui i ke kī ʻōmaʻomaʻo, no ka mea, hiki i kāna mea caffeine ke hoʻonui i ke koko.

• ʻO ka Omega 3 fatty acids

E ʻai i ka 250-500 mg o omega 3 fatty acids i kēlā me kēia lā. E ʻai i nā meaʻai momona i ka omega 3 e like me nā iʻa momona, hua flax, walnuts a me nā hua chia. Hiki iā ʻoe ke lawe i nā mea hoʻohui meaʻai ma hope o ka nīnau ʻana i kāu kauka.

ʻO ka Omega 3 fatty acidshōʻike i nā hopena cardioprotective ma o ka loaʻa ʻana o ʻelua mau momona momona koʻikoʻi - docosahexaenoic acid (DHA) a me eicosapentaenoic acid (EPA). Kōkua ʻo DHA i ka hoʻohaʻahaʻa i ke koko a me ka puʻuwai puʻuwai.

Nā meaʻai e hoʻohaʻahaʻa i ke koko 

ʻO kekahi kumu o ke koko kiʻekiʻe he ʻai pono ʻole. No laila, ke piʻi ke koko, pono kākou e makaʻala i ka mea a kākou e ʻai ai. ʻO nā meaʻai e hoʻohaʻahaʻa i ke koko e like me:

• nā lau ʻōmaʻomaʻo

nā lau ʻōmaʻomaʻoʻO ka potassium, ʻo ia ke kumu nui o ke koko kiʻekiʻe, kōkua i ka wehe ʻana i ka sodium mai ke kino. No laila, hāʻule ke koko.

• ʻO ka waiū a me ka yogurt

waiu waiu a yogurthoʻohaʻahaʻa i ke koko. No ka mea, he kumu ia o ka calcium a me ka potassium. Kōkua ka calcium a me ka potassium i ka wehe ʻana i ka sodium mai ke kino.

• hua hua

He mau meaʻai antihypertensive ikaika loa nā Berries. Loaʻa iā ia nā meaʻai koʻikoʻi e like me ka vitamina C, polyphenols, fiber dietary a me anthocyanin. ʻO ka inu ʻana i ka wai o kēia mau hua e hoʻohaʻahaʻa i ke koko. 

• ʻOʻa ʻoloka

ʻOaka He meaʻai maikaʻi ia no ka hoʻemi kaumaha ʻana no ka mea he kōkua ia e hoʻohaʻahaʻa i ka pae lipid i loko o ke koko. He hopena maikaʻi kēia i ke koko kiʻekiʻe. 

• iʻa ʻaila

Salmon, ʻakaʻakai a me nā iʻa momona, e like me ka tuna, he kumu ia o ka huaora D me ka omega 3 fatty acids. Ua hōʻike nā haʻawina i ka poʻe e ʻai ana i ka iʻa ʻaila e lilo ke kaumaha a hoʻohaʻahaʻa i ke koko systolic a me ka diastolic. E mālama pono i ka ʻai ʻana i 3-4 mau iʻa momona i kēlā me kēia pule. 

• Beet

BeetLoaʻa i ka nitric oxide, kahi e kōkua ai i ka hoʻonui ʻana i nā kīʻaha koko, a laila e hoʻohaʻahaʻa i ke koko.

• ʻO nā huaʻai momona i ka vitamina C

ʻO nā huaʻai waiwai i ka vitamina C e like me nā hua waina, nā ʻalani, nā hua waina, nā kiwi, nā lemona e kōkua i ka hoʻohaʻahaʻa i ke koko.

• Koleka ʻeleʻele

Koleka ʻeleʻeleHe meaʻai maikaʻi ia e hoʻohaʻahaʻa i ke koko no ka mea he kumu nui ia o nā flavonols. 

• maia

maia He kumu nui ia o ka potassium. Hoʻohaʻahaʻa ka potassium i ke koko ma ke kōkua ʻana e wehe i ka sodium mai ke kino. 

• Nā hua

Nā hua ʻumekeʻO nā ʻanoʻano e like me nā hua sunflower, nā hua chia, a me nā hua flax he kumu nui o ka fiber, a me nā momona olakino, nā huaora, a me nā minela. Me ke kōkua ʻana e lilo i ke kaumaha, kōkua pū lākou i ka hoʻohaʻahaʻa i ke koko kiʻekiʻe.

• ʻO Pistachio

ʻO PistachioKe ʻai ʻia i nā mea liʻiliʻi, kōkua ia e lilo i ke kaumaha a hoʻohaʻahaʻa i nā pae lipid i loko o ke koko. 

• pomeraite

pomeraiteLoaʻa nā antioxidants, nā huaora, nā minelala a me ka fiber. Ua ʻike nā mea noiʻi ʻo ka inu ʻana i ka wai pomegerane e kōkua i ka hoʻohaʻahaʻa i ke koko systolic. Hiki ke ʻai ʻia 1-2 mau aniani o ka wai pomegerane i kēlā me kēia lā.

• oliva aila

oliva ailaʻO nā polyphenols i loko o ia mea he mea kūpono i ka hoʻohaʻahaʻa i ke koko kiʻekiʻe. Ua hōʻike ʻia nā haʻawina ʻepekema ʻo ka hoʻohana ʻana i ka aila ʻoliva e kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole a me ke koko systolic i nā ʻelemakule a me nā wahine ʻōpio.

• avocado

avocadohe hua antihypertensive ia. He waiwai ia i ka fiber, nā momona maikaʻi, nā huaora a me nā minela. ʻO nā momona monounsaturated i loko o ka avocado e hoʻemi i ka pale ʻana i ka vascular, potassium a me ka magnesium kōkua i ka wehe ʻana i ka sodium mai ke kino. ʻO ka ʻai ʻana i ka hapalua avocado i ka lā he mea maikaʻi ia no ka hoʻohaʻahaʻa ʻana a me ka hoʻomalu ʻana i ke koko a me ka hoʻomaikaʻi ʻana i ke olakino holoʻokoʻa.

• ʻO ka pī a me ka lentil 

mohihi ve lentilaHe waiwai ia i nā meaʻai e kōkua ai i ka hoʻoponopono ʻana i ke koko, e like me ka fiber, magnesium, a me ka potassium. Ma kēia ala, kōkua ia e hoʻohaʻahaʻa i ke koko kiʻekiʻe.

• carrots

carrotschlorogenic, ka mea e hoʻomaha ai i nā kīʻaha koko a hoʻemi i ka mumū, p He kiʻekiʻe ia i loko o nā pūhui phenolic e like me ka coumaric a me nā waikawa caffeic. No laila, hoʻohaʻahaʻa ia i ke koko.

• Seleri

SeleriHe mea kanu ia e hiki ke loaʻa nā hopena maikaʻi i ke koko. Loaʻa iā ia nā pūhui i kapa ʻia ʻo phthalides e hiki ke kōkua i ka hoʻomaha ʻana i nā kīʻaha koko a hoʻohaʻahaʻa i ke kiʻekiʻe o ke koko.

• nā komako

nā komakoLoaʻa i ka potassium a me ka lycopene. He mea pono ka Lycopene no ke olakino o ka naʻau a hoʻohaʻahaʻa i ke koko kiʻekiʻe.

• broccoli

broccoliLoaʻa i nā antioxidants flavonoid e hoʻohaʻahaʻa i ke koko ma o ka hoʻomaikaʻi ʻana i ka hana o ke kīʻaha koko a me ka hoʻonui ʻana i nā pae nitric oxide i ke kino.

Nā Laʻau Hoʻohaʻahaʻa i ke Koko

• Basil

Basil, He waiwai i nā pūhui ikaika like ʻole. He kiʻekiʻe ka basil momona i ka eugenol. He mea maikaʻi kēia antioxidant kumu kanu i ka hoʻohaʻahaʻa ʻana i ke koko.

• Parsley

Parsley Loaʻa iā ia nā pūhui like ʻole e like me ka huaora C a me nā carotenoids meaʻai e hoʻohaʻahaʻa i ke koko. ʻO nā antioxidants Carotenoid e hoʻohaʻahaʻa i ke koko a me ka cholesterol.

• Nā hua Seleri

Loaʻa i nā hua Celery kekahi mau meaʻai e like me ka hao, magnesium, manganese, calcium a me ka fiber. ʻO ia kekahi o nā mea kanu e hoʻohaʻahaʻa i ke koko.

• bacopa monnieri

bacopa monnieriHe meakanu ia e ulu ana ma na wahi poho ma Asia Hema. Kōkua ia i ka hoʻohaʻahaʻa i ke koko systolic a me ka diastolic ma o ka hoʻoulu ʻana i nā kīʻaha koko e hoʻokuʻu i ka nitric oxide.

• kālika

kālikaHe waiwai ia i nā hui he nui e pono ai ka puʻuwai. ʻO ka mea nui, aia nā pūhui sulfur e like me allicin e hiki ke kōkua i ka hoʻonui i ke kahe koko a hoʻomaha i nā kīʻaha koko. Me kēia hiʻohiʻona, kōkua ia e hoʻohaʻahaʻa i ke koko.

• Thyme

ThymeLoaʻa i ka hui rosmarinic acid. ʻO ka waika Rosmarinic e hoʻemi i ka mumū, hoʻopaʻa i ke kiʻekiʻe o ke kō koko. Hoʻohaʻahaʻa ia i ke koko.

• ke kinemona

ke kinemonaHe mea ʻala ʻala i loaʻa mai ka ʻili o loko o nā kumulāʻau Cinnamomum. Hōʻike ka noiʻi holoholona hiki ke kōkua i ka hoʻomāhuahua a hoʻomaha i nā kīʻaha koko. Hoʻemi kēia i ke koko kiʻekiʻe.

• Kahakaha

Kahakaha Ua hoʻohana ʻia ia no nā kenekulia e hoʻomaikaʻi i nā ʻano he nui o ke olakino puʻuwai, e like me ke kahe ʻana, ka pae cholesterol, a me ke koko. Hoʻemi ʻo ia i ke koko kiʻekiʻe e like me ke ʻano o ka blocker channel calcium kūlohelohe a me ka ACE inhibitor kūlohelohe.

• Kāleka

Kālekaloaʻa nā ʻano antioxidants e kōkua i ka hoʻohaʻahaʻa i ke koko.

He aha ka mea e ʻai ʻole ai ka poʻe maʻi hypertension?

He mau meaʻai pono e ʻai ʻia e ka poʻe maʻi maʻi koko, a me nā meaʻai pono e pale ʻia;

• Nā ʻiʻo Deli
• nā meaʻai kō
• ʻO ka meaʻai hiki ke paʻi ʻia
• Mea ʻai maikaʻi
• waiʻona nui
• keu caffeine

ʻO nā pilikia o ka hypertension

Ke kau ke koko kiʻekiʻe i ke kaomi nui ma nā paia o ke aʻa, hiki iā ia ke hōʻino i nā kīʻaha koko a me nā kino. ʻO ke kiʻekiʻe a me ke kāohi ʻole ʻia o ke koko, ʻoi aku ka nui o ka pōʻino. ʻO ke koko kiʻekiʻe ʻaʻole i mālama ʻia e alakaʻi i nā pilikia e like me:

• ʻO ka puʻuwai a i ʻole ka hahau ʻana. ʻO ke koko kiʻekiʻe ka paʻakikī a me ka mānoanoa o nā aʻa (atherosclerosis). Hiki i kēia ke alakaʻi i ka hōʻeha puʻuwai, ka hahau ʻana, a i ʻole nā ​​pilikia ʻē aʻe.
• Aneurysm. Hiki i ka piʻi ʻana o ke koko ke hoʻonāwaliwali a pehu nā kīʻaha koko, e hana ana i kahi aneurysm. Inā haʻihaʻi ka aneurysm, hiki mai kahi kūlana weliweli i ke ola.
• ʻAʻohe puʻuwai. E kūʻē i ke kaomi kiʻekiʻe i loko o nā aʻa, pono ka naʻau e hana ikaika i ka paila koko. ʻO kēia ka mea e mānoanoa ai nā paia o ke keʻena pumping o ka naʻau. Paʻakikī ka ʻiʻo mānoanoa i ke kahe ʻana i ke koko e lawa ai ka pono o ke kino, e alakaʻi ana i ka pau ʻole o ka naʻau.
• ʻO ka hōʻemi a me ka nāwaliwali o nā aʻa koko i loko o nā puʻupaʻa. Hiki iā ia ke pale i ka hana maʻamau o nā kino.
• ʻO ka mānoanoa, ʻokiʻoki, a i ʻole ka haki ʻana o nā kīʻaha koko ma nā maka. Hiki iā ia ke hoʻopau i ka ʻike.
• metabolic syndrome. ʻO ka Metabolic Syndrome kahi hui o nā maʻi i loko o ka metabolism o ke kino, e like me ka hoʻonui ʻana i ka nui o ka pūhaka, nā triglycerides kiʻekiʻe, nā haʻahaʻa haʻahaʻa o ka cholesterol maikaʻi, ke koko kiʻekiʻe a me nā pae insulin kiʻekiʻe. Hoʻonui kēia mau kūlana i ka ulu ʻana o ka maʻi diabetes, ka maʻi puʻuwai, a me ka hahau.
• Nā pilikia me ka hoʻomanaʻo. Hoʻopilikia ke koko kiʻekiʻe ʻole i ka manaʻo, hoʻomanaʻo, a aʻo. 
• dementia. ʻO ka hōʻemi ʻana a me ka paʻa ʻana o nā aʻa e hiki ke kaupalena i ke kahe o ke koko i ka lolo, e alakaʻi ana i ka dementia vascular. 

E hōʻuluʻulu;

ʻO ke koko kiʻekiʻe ma muli o ke koko e hoʻoikaika nui ana i nā paia o nā moku. ʻO ka hiamoe moe, ka maʻi kīkī, nā pilikia thyroid, ka hoʻohana ʻana i kekahi mau lāʻau lapaʻau, ka inu ʻana i ka waiʻona, ka puhi ʻana a me ke kaumaha ke kumu o ke koko kiʻekiʻe.

ʻO ka ʻeha o ke poʻo, ka nausea a me ka luaʻi ʻana, ka noʻonoʻo, palpitations, pōkole o ka hanu, ʻike maka, ʻo ka ihu nā hōʻailona o ke koko kiʻekiʻe. 

He pilikia kino ke koko kiʻekiʻe. Hoʻoulu ia i nā maʻi he nui. No laila, ke ʻike ʻoe i nā hōʻailona, ​​​​e ʻike pono i ke kauka. Inā pono, e kuhikuhi ke kauka i nā lāʻau hoʻohaʻahaʻa i ke koko. I nā hihia inā ʻaʻohe pono o ka lāʻau lapaʻau, hoʻemi ke koko kiʻekiʻe me ka loli ʻana o ka nohona. 

ʻO ka meaʻai ka mea nui e hoʻohaʻahaʻa i ke koko kiʻekiʻe. E hōʻoia i ka hoʻoikaika kino me ka meaʻai olakino. Hoʻemi kaumaha. E hoemi i ka paakai. Eia kekahi, e pale i ke kaumaha.

Nā kūmole: 1, 2