Ka maʻi kiʻekiʻe. Na Manao a Kauka

ʻO ke kiʻekiʻe ka maʻi maʻamau loa o ka puʻuwai a me nā kīʻaha koko.

Ua hoʻopaʻa ʻia ʻo 25-30% o ka heluna kanaka makua i loaʻa i kēia maʻi a he mea hiki ke loaʻa iā ʻoe a i ʻole kekahi mea āu i ʻike ai i kēia maʻi.

He aha ka hypertension?

He maʻi kēia e piʻi ai ke koko i loko o nā kīʻaha koko o ke kino. E like me ka ʻike ʻana o ka poʻe ʻepekema, loaʻa kēia no kēia mau kumu: spasm (narrowing) o nā kīʻaha koko, atherosclerosis, hoʻonui i ke koko i loko o nā moku, a i ʻole ka hana pono ʻole o ka naʻau.

Hōʻike pinepine ʻia ke kahe koko (BP) i ʻelua mau helu, no ka laʻana, "120/80". ʻO ka helu nui i kapa ʻia ʻo systolic pressure a ʻo ia hoʻi ke kaomi kiʻekiʻe loa o ke koko ma ka paia o ka moku ma hope o ka puʻuwai puʻuwai. ʻO ka helu liʻiliʻi ʻo ke kaomi diastolic, ke kaomi o ke koko ma nā moku i ka wā hoʻomaha, a me ka haʻihaʻi ma waena o ka puʻuwai. Ana ʻia ke kahe koko ma ka millimeters o ka mercury (mmHg).

He aha ka pilikia o ke koko kiʻekiʻe?

ʻOi aku ka nui o ka poʻe me ke koko kiʻekiʻe ma mua o ka poʻe olakino e hoʻomohala i ka atherosclerosis vascular, cerebral stroke, myocardial infarction, kidney poino, a me ka nalo ʻana.

ʻO ka maʻi e hele pū me nā hōʻailona penei:

• ʻO ka ʻeha o ke poʻo, ʻoi aku ma hope o ke poʻo
• ʻO ka pōʻeleʻele i nā maka, kahi manaʻo o nā midges uila.
• ʻO ka pōkole o ka hanu (ʻoiai inā he haʻahaʻa ka pae o ka hana kino ma lalo o ka awelika)

He aha nā hoʻololi o ka nohona e pono ai e hoʻomaʻamaʻa i ke koko

• Uoki ka puhipaka.
• E kaupalena i ka inu ʻona: ʻo ka maʻamau no nā kāne ʻaʻole ʻoi aku ma mua o 20-30 g o ka waiʻona ethyl maʻemaʻe, no ka laʻana, kahi kīʻaha waina, a no nā wahine a hiki i 10-20 g o ka waiʻona ethyl maʻemaʻe, ka hapalua o ke aniani waina.
• E mālama pono i kou paona: ʻo ke kaumaha maʻamau no nā kāne ke kiʻekiʻe ma lalo o 100, no ka laʻana, ke kiʻekiʻe 174cm – 100cm = 74, ʻo ia hoʻi, no kēia kāne ke kaumaha maʻamau ʻo 74 kg, ʻo ke kaumaha maʻamau no ka wahine ke kiʻekiʻe ma lalo o 105. ua hōʻike ʻia ʻo ka hoʻemi ʻana o ke kaumaha he 5 kg e hoʻemi i ke koko systolic e 5 mmHg a me ke koko diastolic e 4 mmHg.
• E hoʻoikaika kino i kēlā me kēia lā no 30-45 mau minuke - hele wāwae, a me ka ʻauʻau ʻana me ka piʻi mālie o ka wikiwiki a me ka mamao. E noʻonoʻo, ma ka haʻahaʻa kiʻekiʻe, ʻaʻole pono ka wikiwiki o ka pulse ma mua o 110 - 130 beats i kēlā me kēia minuke, a ʻaʻole pono nā haʻuki e hoʻopōkole i ka hanu a me ka ʻeha o ka naʻau.
• Hōʻalo i ka hoʻoikaika koke ʻana, ʻoi aku hoʻi i ka lā, e like me ka māla.

Pehea e ʻai pono ai no ka hypertension

Manaʻo ʻia nā mea maʻi hypertension e mālama i kēia mau ʻōlelo aʻoaʻo:

• Hoʻopau i nā momona holoholona, ​​​​pāma, niu, a me ka pata - hiki iā lākou ke hoʻonui i ke kiʻekiʻe o ka cholesterol koko.
• E hōʻalo i nā pastries a me ke kō.
• E kaupalena i ka ʻai ʻana i ka paʻakai papaʻaina a me nā wai.
• Hoʻonui i ka papa kuhikuhi me nā meaʻai i loaʻa ka nui o ka potassium, magnesium, calcium, a me nā mea lipotropic.
• E hoʻokaʻawale i nā meaʻai e hoʻoulu ai i ka hoʻonui ʻia ʻana o ke kinoea a paʻakikī ke ʻeli.
• ʻAʻole pono ʻoe e ʻai i nā mea inu ʻawaʻawa a me nā mea inu kalapona, nā wai i loko o ke kō, a me nā mea inu ikaika. Hiki ke kī a me ke kofe me ke kō ʻole. E ʻōlelo mākou e ʻai ʻoe i ka wai mineral me ke kinoea.
• Ua ʻae ʻia e inu liʻiliʻi ma mua o hoʻokahi lita o ka wai i kēlā me kēia lā. Pono e hoʻomalu ʻia ka papa ʻaina e nā kalapona hiki ʻole ke hoʻoheheʻe ʻia - pectin, fiber vegetable, a me nā fiber meaʻai.
• E kaupalena i ka paʻakai i ka 3 g i kēlā me kēia lā, a me nā momona i 70 g, kahi o 20 g e pili ana i nā aila polyunsaturated.

Nā meaʻai e hoʻomaʻamaʻa i ke koko

Inā mākou e kamaʻilio e pili ana i nā meaʻai e hoʻomaʻamaʻa i ke koko, a laila, ʻo ka mea mua, hoʻokomo lākou i nā mea kanu hou a me nā huaʻai. ʻO nā mea kanu kahi kumu o nā nitrates, i hoʻololi ʻia i nitric oxide i loko o ke kino. Kōkua kēia oxide i ka hoʻomaʻamaʻa ʻana i ke kahe koko a me ke kahe koko ma o ka hoʻomaha ʻana i nā ʻiʻo maʻemaʻe o nā kīʻaha koko.

ʻO ka hoʻomaha ʻana o nā ʻiʻo maʻemaʻe o nā paia vascular a me ka dilation o ka lumen vascular he hopena maikaʻi i ke kahe koko.

ʻO nā huahana waiu waiu e hoʻomaʻamaʻa i ke kahe koko ma muli o ka loaʻa ʻana o ka nui o nā mea trace e like me ka potassium a me ka calcium. He mea nui kēia mau huahana no nā wāhine hāpai.

ʻO kēia no ka mea, ʻo ka hoʻonui ʻana i ka ukana ma ke kino ke alakaʻi i ka nele o kēia mau ʻano mea, a ʻo nā pae haʻahaʻa o kēia mau mea i alakaʻi i nā maʻi, e alakaʻi i ka piʻi ʻana o ke koko.

ʻO ka potassium a me ka magnesium nā mea koʻikoʻi no ka hoʻoponopono ʻana i ke koko. He hopena hoʻomaha ka Magnesium i ke kino, a hiki i ka hele ʻana o kēia ʻano trace ke hōʻemi i nā hopena maikaʻi ʻole o ke kaumaha, hiki ke hoʻonui i ke koko. Hoʻokomo ʻia ka Magnesium i ka synthesis o prostaglandin E1, ka mea e kōkua i ka hoʻonui ʻana i nā kīʻaha koko. ʻO ka hoʻomaha ʻana i nā paia o nā kīʻaha koko a me ka hoʻonui ʻana i ka lumen e kōkua i ka hōʻemi ʻana i ke koko.

ʻO ka papa inoa o nā meaʻai pono e pili ana i ke kāleka.

ʻOi aku ka maikaʻi o ke kāleka hou, no ka mea, hāʻawi ia i ke kino me nā pūhui sulfur.

Hiki iā ʻoe ke hoʻopiha i ka nui o allicin. Hoʻemi ʻo Allicin i ka mumū, pale i ke koko, hoʻohaʻahaʻa i ka cholesterol, a hoʻohaʻahaʻa i ke koko.

ʻO nā meaʻai i loaʻa nā ʻakika momona omega-3: ʻakika eicosapentaenoic (EPA) a me ka waikawa docosahexaenoic (DHA). I ka ʻai ʻana o ka poʻe hou, aia kahi hemahema o kēia mau momona momona, e alakaʻi ana i ka hoʻomohala ʻana o nā maʻi cardiovascular, me ka hypertension.

ʻO ka EPA a me ka DHA fatty acids e hoʻemi i ka hoʻopaʻa ʻana o ke koko, e pale ana i ka hoʻokumu ʻana o nā ʻāpana koko e hiki ke hoʻoulu i ka puʻuwai a i ʻole ka hahau ʻana. Hoʻomaikaʻi ka Omega-3 i ke koena o ka "maikaʻi" a me ka "kino" cholesterol i loko o ke koko, a pale i nā aʻa mai ka cholesterol plaques, e pale ana i ka ulu ʻana o ka atherosclerosis.

Hana like ʻo Taurine me nā diuretics (diuretics) no ka hypertension. Wehe ia i ka wai nui mai ke kino, ka mea e hoʻemi i ke koko. Akā, ʻaʻole like me ka diuretics, he mea kūlohelohe ia, a no laila ʻaʻole e hōʻeha ka mālama ʻana i nā puʻupaʻa.

Kōkua ʻo Taurine i ka hoʻomaha ʻana i nā paia o ke aʻa a hoʻomaha i ko lākou spasms. ʻO ka hopena, hoʻomaikaʻi ke kahe o ke koko ma nā moku, a maʻamau ke koko. Ua hōʻoia ʻia nā haʻawina ʻepekema nui he pono ka taurine i ka puʻuwai congestive no ka mea e hoʻoikaika i ka ʻiʻo naʻau. Ma waho aʻe o ka hoʻomaʻamaʻa ʻana i ke kahe koko, loaʻa ka taurine i kēia mau "hopena ʻaoʻao": hoʻoikaika i ka ʻōnaehana pale; ka pale ʻana i ka pōʻino ʻike; ka hemo ana o ka edema.

Nā huahana no ka hoʻomaʻamaʻa ʻana i ke koko:

• Hua hou.
• Yogurt.
• Paukū tī
• Pālāwele.
• Nā hua ʻumeke.
• ʻO ka paʻi tōmato hana home.
• Seleri.
• Nā laupala.
• ʻO nā kīʻaha holoʻokoʻa (raiki, palaoa, bale).
• Nā Leo
• ʻAi.
• Nā hua.

Papa ʻai no ka hypertension

ʻO ka meaʻai me ke koko kiʻekiʻe kahi papaʻai meaʻai kūikawā No. 10, i hoʻolālā ʻia no nā lā 7. Kaulike ka meaʻai i ʻole e hoʻopilikia hou i ka maʻi. Aia i loko o ka papa kuhikuhi nā meaʻai maʻamau, akā i nā mea liʻiliʻi, a ua kaulike ke kiʻekiʻe o ka protein, ka momona, a me nā haʻahaʻa.

I ka hihia o ka hypertension, ʻae ʻia nā kāne a me nā wahine e ʻai i nā huahana ʻiʻo me ka ʻike ʻole ʻia o ka momona (veal, moa, rabbit), iʻa i hoʻolapalapa ʻia, nā mea kanu o kēlā me kēia ʻano, a me nā hua like ʻole - nā hua, nā ʻalani, a me ka maiʻa.

ʻAe ʻia nā sopa meaʻai, hoʻomaʻamaʻa ʻia me ka ʻaila momona haʻahaʻa, cereals, durum pasta, a me ka yogurt. ʻO ka berena ʻai piha o nehinei a me nā kuki me ke kō ʻole ma ka papaʻaina.

Me ke koko kiʻekiʻe, ʻoiai me nā kapu, hiki iā ʻoe ke ʻai i nā meaʻai ʻono a ʻano like ʻole. Nui nā ʻōlelo aʻoaʻo ma ka Pūnaewele i kūpono i nā maʻi hypertensive. ʻOi aku ka maikaʻi e hana koke i kahi papa kuhikuhi no ka pule.