Emma Miller
ʻO ke kō manuahi ke kō i hoʻohui ʻia i ka meaʻai a i ʻole nā mea inu. ʻO ke koko kiʻekiʻe a i ʻole ke kiʻekiʻe kiʻekiʻe e hoʻonui i ka pilikia o ka maʻi puʻuwai a me ka hahau ʻana ma muli o ka pōʻino o nā paia o ke aʻa. He hopena pololei kēia o nā hoʻoholo ola maikaʻi ʻole i hana ʻia i ka wā lōʻihi, e like me ka ʻai pono ʻole.
ʻOiai ʻaʻole maikaʻi maikaʻi kekahi mau koho meaʻai, e like me ka ʻai nui ʻana i nā mea ʻono, ʻo nā mea ʻē aʻe e hōʻike ana i nā pilikia olakino huna. No ka mea, huna pinepine ʻia ke kō manuahi i loko o nā meaʻai a mākou e ʻai ai. "ʻO nā meaʻai me ke kō i hoʻohui ʻia he kiʻekiʻe i nā calorie, akā pinepine ka liʻiliʻi a i ʻole ka waiwai waiwai. Hiki i ka ikehu hou ke hoʻonui iā ʻoe i ke kaumaha, hiki ke hoʻonui i ke kahe koko.
Wahi a ka Health Health, ʻo nā mea ʻono e like me ke ketchup, ka mayonnaise, a me nā ʻaʻahu saladi i hoʻohui ʻia i ke kō.
Loaʻa nā kumu ʻē aʻe:
- Pākaukau kō
- Jams a mālama
- Nā mea ʻono a me ke kokoleka
- ʻO nā wai huaʻai a me nā mea inu ʻoluʻolu
- Kuki, muffins, a me nā keke
Pono ʻoe e nānā i kāu ʻai ʻana i ka paʻakai - ʻoi aku ka nui o ka paʻakai āu e ʻai ai, ʻoi aku ka kiʻekiʻe o ke kahe koko, ʻōlelo ka NHS.
He aha e ʻai ai
Hiki i kekahi mau meaʻai ke pale aku i nā hopena maikaʻi ʻole o ka paʻakai, e like me nā mea waiwai i ka potassium. E like me ka wehewehe ʻana o ka American Heart Association, ʻoi aku ka nui o ka potassium āu e ʻai ai, ʻoi aku ka nui o ka sodium i nalowale i kāu mimi. "E kōkua pū ka potassium i ka hoʻohaʻahaʻa ʻana i ka haʻalulu i nā paia o nā kīʻaha koko, e kōkua ana i ka hoʻohaʻahaʻa ʻana i ke koko."
ʻO nā huaʻai, nā huaʻai, nā momona momona a i ʻole ka momona (hoʻokahi pakeneka) nā huahana waiu, a me nā iʻa he kumu kūlohelohe maikaʻi o ka potassium, e like me ka Healthy Body.
ʻO nā meaʻai nui ʻē aʻe o ka potassium:
- ʻO nā apricot a me ka wai apricot
- Avocados
- Cantaloupe a me ka meli meli
- ʻO ka wai kalaka haʻahaʻa
- ʻO ka huaʻala a me ka wai hua waina (e kamaʻilio me kāu kauka inā e lawe ana ʻoe i ka lāʻau hoʻohaʻahaʻa cholesterol)
- ʻO Greens
- Halibut
- Lima pī
- Nā ʻōmole
- Fish
- Nā ʻāpana a me nā wai ʻona
- Peʻa
- uala
- Prunes a me ka wai plum
- Nā hua waina a me nā lā
- Spinach
- ʻO nā'ōmato, ka wai'ōmaʻomaʻo, a me ka'ōmato
- punanā
ʻO nā hana koʻikoʻi o ke ola
Hāʻawi ka hoʻoikaika kino i kahi pale ikaika i ke koko kiʻekiʻe.
Ua wehewehe ka Mayo Clinic: "ʻO ka hoʻoikaika kino maʻamau e hoʻoikaika i kou puʻuwai. Hiki i ka puʻuwai ikaika ke pāpaʻi i ke koko me ka hoʻoikaika liʻiliʻi. ʻO ka hopena, ua hoʻemi ʻia ka ikaika e hana ana ma kāu mau aʻa, kahi e hoʻohaʻahaʻa ai i ke kahe koko. E like me ka ʻōlelo a ka mana olakino, kōkua ka hoʻomaʻamaʻa maʻamau i ka mālama ʻana i ke kaumaha olakino - kekahi ala koʻikoʻi e kāohi ai i ke koko.
"No ka mālama ʻana i ke koko maʻamau, pono ʻoe e hoʻomaʻamaʻa mau," wahi āna.
Pehea e nānā ai i ke koko kiʻekiʻe
"ʻAʻole loaʻa nā hōʻailona o ke koko kiʻekiʻe, no laila ʻo ke ala wale nō e ʻike ai inā loaʻa iā ʻoe ʻo ke nānā ʻana i ke koko." Wahi a ka mana olakino, pono e nānā ʻia ke kahe koko i ka poʻe makua olakino ma luna o 40 mau makahiki ma kahi o hoʻokahi manawa i kēlā me kēia ʻelima makahiki.
"Inā piʻi nui ʻoe i ke koko kiʻekiʻe, pono ʻoe e nānā pinepine iā ia, ʻoi aku ka maikaʻi i hoʻokahi manawa i ka makahiki."
