Tracy Norris
He mea koʻikoʻi ka ʻai ma hope o ka hōʻeha ʻana o ka naʻau no ka mea hiki ke hōʻemi i ka pilikia o nā pilikia cardiovascular hou aʻe. E kōkua kēia mau ʻōlelo aʻoaʻo ʻelima i ka poʻe maʻi naʻau e ʻai maikaʻi.
He kuleana koʻikoʻi ka meaʻai ma hope o ka hōʻeha puʻuwai. No ka mea, ʻo ka momona, ka maʻi maʻi diabetes, ke koko kiʻekiʻe, a me ka hoʻopilikia ʻana i ka lipid metabolism kekahi o nā kumu pilikia nui no nā pilikia naʻau e hiki ai iā ʻoe ke hoʻohuli iā ʻoe iho. Inā hui pū lākou a pau, ʻōlelo nā kauka i ka mea i kapa ʻia ʻo metabolic syndrome. Hiki ke hoʻololi ʻia kēia mau mea āpau i nā pae like ʻole e ka ʻai kaulike, ʻo ia ka mea nui ma hope o ka hōʻeha ʻana o ka naʻau.
Ua paipai ʻia kahi meaʻai ma hope o ka hōʻeha puʻuwai?
ʻO ka lilo ʻana i ke kaumaha he kumu pilikia ia no ka maʻi cardiovascular. ʻO ke kaumaha o ke kino ke hōʻeha pū i ka maʻi diabetes, ke koko kiʻekiʻe, a me ka dyslipidemia. ʻIke pinepine ʻia nā waiwai maikaʻi aʻe ma hope o ka lilo ʻana o kekahi mau kilo. No laila, pono e ho'okomo i ka mea'ai ma'i pu'uwai i ka 'ai ke kaumaha 'oe.
Pono e lohi a hoʻomau ka emi ʻana. ʻO 1.5 kilokani i kēlā me kēia mahina i manaʻo ʻia ʻaʻole pōʻino. Hiki ke hoʻokō ʻia inā ʻoi aku ka nui o ka calorie i kēlā me kēia lā ma kahi o 500 kilocalories ma lalo o ke koi. A i ʻole, ʻo ka hoʻāʻo ʻana e lilo i ke kaumaha wikiwiki hiki ke alakaʻi i ke kino e hoʻāʻo nei e hoʻemi i ka ʻai. ʻOi aku ka paʻakikī o ka lilo ʻana o ke kaumaha a i ʻole ka pilikia o ka hopena yo-yo. ʻO ia hoʻi: Piʻi nui ke kaumaha ma hope o ka pau ʻana o ka ʻai.
ʻAi ma hope o ka hōʻeha puʻuwai: ʻO nā ʻōlelo aʻoaʻo 5 maikaʻi loa
Manaʻo nā kauka i nā mea maʻi e kuhikuhi iā lākou iho i ka meaʻai Mediterranean. Ua hōʻike nā haʻawina i kēia ʻoi aku ka maikaʻi ma mua o ka hōʻemi wale ʻana i ka nui o ka momona i ka meaʻai. Ua hoʻopuka ka German Heart Foundation i kahi puke kuke i loaʻa nā ʻano ʻai no kahi meaʻai kūikawā ma hope o ka hōʻeha ʻana o ka naʻau.
He aha ka mea nui e pili ana i ka meaʻai ma hope o ka puʻuwai puʻuwai? Loaʻa iā mākou nā ʻōlelo aʻoaʻo maikaʻi loa 5:
1. Nui nā huaʻai a me nā mea kanu no ka puʻuwai olakino
Pono kekahi e ʻai i ʻelima mau huaʻai a me nā mea kanu i ka lā. Pono nā huaʻai a me ka salakeke ma mua o nā hua. He mea maikaʻi ke ʻai i kekahi mau mea kanu maka. ʻO nā legumes a me nā nati ke olakino maikaʻi. Hāʻawi pū lākou i nā momona momona waiwai.
2. Hōʻalo i ke kō e kūʻē i ka calcification vascular
He hopena maikaʻi ʻole ka sugar maʻalahi i ka metabolism, hoʻoikaika i ka momona a hoʻoikaika i ka calcification i loko o nā moku, kahi e hoʻonui ai i ka pilikia o ka maʻi cardiovascular. No laila, pono ʻoe e mālama iā ʻoe iho i nā mea ʻono, nā mea inu ʻoluʻolu, a me nā mea like i kēlā me kēia manawa.
3. ʻO ka palaoa holoʻokoʻa ma kahi o nā huahana palaoa keʻokeʻo ma hope o ka hōʻeha puʻuwai
Nui nō hoʻi ke kō i loko o nā huahana palaoa keʻokeʻo. No laila, pono e hoʻololi ka poʻe maʻi i nā huaʻai ʻai holoʻokoʻa: ka berena palaoa piha, pasta palaoa piha, raiki palaoa piha, a i ʻole ʻuala.
4. Pono nā maʻi naʻau e ʻai i ka ʻiʻo liʻiliʻi
Pono ka ʻiʻo a me ka sausage i ʻāpana liʻiliʻi o ka meaʻai ma hope o ka hōʻeha puʻuwai. Wahi a ka noiʻi nui honua "European Prospective Investigation into Cancer and Nutrition" (EPIC), nā mea kanu a me nā pescetarians e ʻai pū ana i ka iʻa he haʻahaʻa haʻahaʻa loa o ka loaʻa ʻana o ka puʻuwai puʻuwai. Inā ʻaʻole ʻoe makemake e hana me ka ʻiʻo ʻole, pono ʻoe e ʻai i ka ʻiʻo keʻokeʻo (moa) inā hiki a koho i nā ʻano lean.
5. ʻAi ma hope o ka hōʻeha puʻuwai: E makaʻala i nā momona
Pono nā poʻe maʻi puʻuwai e hoʻemi i kā lākou ʻai momona. ʻAʻole pono e ʻoi aku ma mua o 30 ka nui o ka nui o ka ikehu i kēlā me kēia lā. He mea nui hoʻi ka maikaʻi o ka momona. Manaʻo ʻia nā momona huaʻai, ʻoi aku ka ʻaila ʻoliva, aia nā momona momona omega-3 maikaʻi. ʻO ka mea āu e pale ai i ka meaʻai ma hope o ka hōʻeha ʻana i ka puʻuwai he mau momona trans - loaʻa ia i loko o nā meaʻai i hoʻomaʻamaʻa ʻia a palai, hoʻonui i ka momona o ke koko a, e like me ke kō, ke kumu o ka calcification vascular.
