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Ola ʻOihana hoʻoikaika kino Diet Fitness oi-Amritha K Na Amritha K. ma ʻOkakopa 19, 2020 ʻO ke koko ka ikaika o ke koko e kūʻē i nā kīʻaha koko. ʻO ke kahe o ke koko maʻamau no kahi mākua ʻo 120/80 mmHg, a ʻo kēlā me kēia keʻe ʻana mai kēia mea ua manaʻo ʻia ʻaʻole maikaʻi. ʻO ka hoʻohaʻahaʻa i ke kahe o ke koko i kapa ʻia ʻo ke kiʻekiʻe kiʻekiʻe, akā ʻo ka hoʻonui ʻia i kapa ʻia he hypertension [1] .
ʻO ke kumu, kū ke koko kiʻekiʻe ke piʻi aʻe kou kaomi koko i nā pae olakino a he pilikia olakino maʻamau [elua] . Hoʻonui pinepine ka hypertension i mau makahiki a ʻaʻole paha e hōʻike i kekahi ʻōuli. Eia nō naʻe, i ka loaʻa ʻole o nā hōʻailona, hiki i ke ʻano ke hōʻino i kāu kīʻaha koko a me nā mea nui, ʻoi aku ka lolo, ka puʻuwai, nā maka, a me nā puʻupaʻa. [3] .
ʻO nā kiʻiʻoniʻoni hollywood maikaʻi loa 10 2016
Kāhea ʻia ke koko kiʻekiʻe i kekahi manawa he pepehi kanaka kūmau no ka mea ʻaʻohe hōʻailona ma muli o ka hiki ke ʻike ʻole ʻia no nā makahiki. Akā ʻo ka papaʻai kūpono i loko o ka potasiuma, ka fiber, ka magnesium a me ka haʻahaʻa o ka sodium e hiki ke kōkua i ke kaohi ʻana i ke koko kiʻekiʻe [4] .
ʻOiai hiki ke mālama ʻia ke koko kiʻekiʻe me ka lāʻau, he mea nui ia e hoʻololi i kāu ʻano papaʻai a me nā ʻano nohona. Maʻaneʻi, hāʻawi mākou iā ʻoe i kekahi o nā meaʻai maikaʻi a olakino e kōkua ai i ka hoʻohaʻahaʻa ʻana i ke kaomi koko me ka maʻamau. E koho pono.
1. Lawe
Nui ka waiwai o nā mangoes i ka fiber a me ka beta-carotene, a ua manaʻo ʻia he maikaʻi nā mea ʻelua i ka hoʻohaʻahaʻa ʻana i ke koko. [5] . Ua kuhikuhi ʻia nā noiʻi ʻana ʻo ka hoʻohui ʻana i ka meaʻai beta-carotene-waiwai i kāu papaʻai he ala maikaʻi paha ia e hoʻohaʻahaʻa i ke kaomi koko me ka maluhia [6] .
2. ʻApelika
ʻApelika nā hua e hiki ke kōkua i ka hōʻemi ʻana i kou kaomi koko a hoʻohaʻahaʻa i ka makaʻu o ka maʻi maʻi mau. Nui ka hua o kēia huaʻai i ka wikamina C a me ka beta-carotene, nā ki i ke kiʻekiʻe o ke kahe o ke koko [7] .
3. Mele
ʻO ka poʻe e hakakā nei me ke kaomi koko hiki ke hoʻokomo i nā ʻāpala i kā lākou papaʻai. ʻO Quercetin, kahi hui i loaʻa i ka ʻāpala, kūpono i ka hoʻohaʻahaʻa palekana ʻana i ke koko [8] . Hiki i nā antioxidants i loko o nā ʻōmela ke pale aku i nā pilikia e hiki mai ana e pili ana i nā pae BP pū kekahi [9] .
4. Pākaʻakai
ʻO Grapefruit kahi kumu maikaʻi o ka lycopene a me ka wikamina C, ʻoi aku ka maikaʻi i ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko [10] . Hoʻouka ʻia me nā wikamina, nā minelala, a me nā mea kanu mea kanu i hiki ke kōkua i ka mālama olakino o kou puʻuwai e ka hōʻemi ʻana i ka maʻi maʻi puʻuwai, ʻo ka ʻai ʻana i ka huaʻakai i kēlā me kēia lā hiki ke kōkua i ka hoʻemi ʻana i ke kiʻekiʻe o ke koko
5. Pōlū
ʻO kēia mau momona, nā hua liʻiliʻi e māʻona ai kou niho momona a hoʻohaʻahaʻa hoʻi i kou kaomi koko. Hoʻouka ʻia nā Blueberry me ka resveratrol, haʻahaʻa-glycemic, a kiʻekiʻe i ka fiber i ʻike ʻia he maikaʻi i ka hoʻēmi ʻana i ke koko [umikumākahi] .
6. Mākala
Aia i loko o Watermelon kahi waikawa amino i kapa ʻia ʻo citrulline, i hiki ke kōkua i ka mālama ʻana i ke koko kiʻekiʻe [12] . Kōkua ka amino acid i ka hoʻomaha ʻana i nā kīʻaha koko a me ka hoʻomaikaʻi ʻana i nā aʻa, a laila e hoʻohaʻahaʻa ana i ke kiʻekiʻe o ke koko.
7. Strawberry
ʻO Resveratrol, kahi pigment i loaʻa i nā strawberry, maikaʻi i ka pale ʻana i ka hypertension a mālama i kou kaomi koko i ka helu [13] . ʻO kēia mau hua momona kahi mea maikaʻi loa i kāu papaʻai ke loaʻa ʻoe i ke kahe koko kiʻekiʻe.
8. Pepelu Bele
ʻAi ʻaina pepa bele Lawe iā ʻoe i kēlā me kēia lā i kahi kaʻina kokoke loa i kahi olakino olakino ma mua o nehinei. Hiki i ke kaohi a me ka ʻai maʻamau ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kaomi o ke koko [14] . ʻO lākou kahi kumu waiwai nui o ka wikamina C, i hōʻike ʻia e hoʻomaikaʻi ai i ka hana o ka naʻau a hoʻohaʻahaʻa i ke koko i nā mea maʻi.
9. Kāloti
ʻO ka mea momona, nā mea waihoʻoluʻu momona ʻaʻole wale ka maʻalahi akā maikaʻi hoʻi. Hiki i ke fiber a me ka potassium i nā kāloti ke kōkua i ke kaomi ʻana i ke koko [umikumālima] . Eia kekahi, piha nā kāloti me ka beta-carotene a me ka wikamina C i hiki ke kōkua i ka mālama ʻana i kou pae o ke koko.
10. ʻO Tomato
Nui nā huaora C a me ka quercetin i kā Tomato. ʻO lākou kekahi kumu waiwai nui o ka lycopene, kahi e kōkua ai e hōʻemi i ke kahe o ke koko [16] . Ua hōʻoia ʻia ʻo Lycopene he mea maikaʻi no ka hoʻohaʻahaʻa ʻana i kāu kolesterol a me ka hoʻēmi ʻana i kou kaomi koko.
11. Onioni
ʻO kahi punahele o nā mea he nui a hoʻowahāwahā ʻia e nā mea he nui (no ka ʻala ma hope a me ke ala e hiki ai iā ia ke uē hoʻokahi), ʻo nā ʻaka he kumu nui o ka quercetin i hiki ke hoʻohaʻahaʻa i ke kaomi koko. [17] .
12. ʻUala
Kōkua ka ʻuala i ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko no ka mea he kumu maikaʻi ia o ka starch hypertension-hakakā kūpale, huaʻai C a me beta-carotene [18] . Eia kekahi, ʻo kahi ʻuala kahi kumu nui o ka potassium, kahi e kōkua kūlohelohe i ka hoʻohaʻahaʻa i ke kahe o ke koko ma o ka hōʻemi ʻana i nā hopena o ka sodium a me nā haunaele i nā kīʻaha koko.
13. Beetroot
He kiʻekiʻe nā beetroots i ka nitric oxide, hiki ke kōkua i ka wehe ʻana i nā kīʻaha koko a hoʻohaʻahaʻa i ke kaomi o ke koko. Hiki iā ʻoe ke māhu iā ia, hoʻolapalapa, hoʻomoʻa a ʻai paha i ka maka. Kuhikuhi ʻia nā noiʻi e inu ana i hoʻokahi kīʻaha o ka wai beetroot i kēlā me kēia lā e lawa ai e hōʻemi nui i ke kahe o ke koko i ka poʻe me ke kiʻekiʻe kiʻekiʻe [19] .
14. Mīkini
ʻO ka milo kahi maʻalahi a maʻalahi hoʻi i ka lau lau ʻōmaʻomaʻo e kuke. ʻO kēia lau lau lau he mea hoʻoweliweli ʻekolu ia e pili ana i kou kaomi koko, mahalo i nā kōkua maikaʻi o beta-carotene, fiber a me ka wikamina C [iwakālua] .
15. Kale
E like me ka milo, kale kahi mea hoʻohui lau maikaʻi i hiki iā ʻoe ke hana i kāu papa kahe koko kiʻekiʻe. Loaʻa i nā mea momona naʻau a me nā antioxidant e like me lutein, omega-3 fatty acid a me flavonoids, ʻo kēia lau lau ʻōmaʻomaʻo kahi mana o nā pono olakino. [iwakāluakumakahi] .
16. ʻAla Flax
ʻO kekahi o nā ʻano hua ʻoi loa o ke olakino ma laila, hiki ke hoʻopili ʻia ka hoʻohana maʻamau o nā hua flax i nā pono he nui e like me ke kaupaona olakino olakino, hoʻonui ʻana i ka ikehu a pēlā aku. Hiki ke hoʻohui ʻia i ka pae o ke kiʻekiʻe o ke koko kiʻekiʻe i ka papa inoa no ka mea ʻo nā hua flax kahi kumu nui o ka fiber, a me nā omega-3 fatty acid, kahi e hoʻemi ai i ka mumū, mālama i ka naʻau me ka hoʻomaikaʻi ʻana i ka ʻōnaehana holo. [22] .
17. kokoleka pouli
Mai hoʻonele iā ʻoe iho i kēia mau mea hōʻoluʻolu i hiki ke kōkua iā ʻoe e hoʻohaʻahaʻa i ke kaomi koko. Kiʻekiʻena nā kokoleka pouli i ka ʻike flavonoid e kōkua i ka hoʻohaʻahaʻa ʻana i ke koko. Ua ʻike nā noiʻi i ka kokoleka pouli, ke ʻano i loaʻa he 50 a 70 paha keneta keneta o ke koko hiki ke kōkua i ka hoʻēmi ʻana i nā pae o ke koko, keu hoʻi i ka poʻe me ke kiʻekiʻe. [2. 3] .
18. Huamoa
ʻO ka hua manu, ʻoi aku i nā hua keʻokeʻo, maikaʻi no ke kahe kiʻekiʻe [24] . Hiki i nā hua i piha i ke protein ke kōkua i ka hoʻomaikaʻi ʻana i kāu pae kolesterol a me nā kiʻekiʻe o ke koko. Hoʻopili i nā hua no ka ʻaina kakahiaka e hoʻohaʻahaʻa kūlohelohe i ke kaomi.
19. Salemona
ʻO nā iʻa momona, e like me ka salemona, kahi kumu maikaʻi loa o nā momona omega-3, nā hōʻike e hōʻike e kōkua i ka hoʻohaʻahaʻa i nā pae o ke koko [25] . Hiki i ka puʻuwai omega-3 momona momona ke hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai a hoʻemi pū i ka mumū.
20. Kālika
ʻAʻole palena ka hiki o ke kālika i ka hoʻohui ʻana i ka ʻono i kāu meaʻai he mea waiwai nui ia e hiki ke kaohi i kāu pae kaomi koko. Hoʻonui ka ʻai ʻana o ke kālika i ka pae o ka nitric oxide i loko o ko mākou kino, a hoʻonui ʻia nā aʻa a hoʻoliʻiliʻi i ke kahe o ke koko ma nā paia. [26] . Hiki iā ʻoe ke hoʻopau i ke kālika maka a hoʻohui ʻia i kāu saladi ʻōmaʻomaʻo lau me kāume a basil paha e hoʻomaikaʻi ai i kona hiki ke ʻoi aku.
ʻO kekahi o nā meaʻai ʻē aʻe e hiki ke kōkua i ka hoʻohaʻahaʻa i ke kaomi koko e like me kēia:
- Nā huahana hana waiū momona momona
- Nā pīni a me nā lihi
- ʻO Pistachios
- ʻAmelani
- Seleri
- Broccoli
- Yoghurt Helene
- ʻO nā mea kanu a me nā mea ʻala e like me cilantro, saffron, lemongrass, ʻumeke ʻeleʻele, ginseng, ke kinamona, ke kāleka, ka basil momona, a me ka ʻōlani. [27]
- Walnuts
- Maiʻa
- ʻO nā hua ʻalani ʻē aʻe e like me ka ʻalani a me ka lemon
- Nā hua ʻumeke
Ma kahi palapala hope loa…
ʻO ka hoʻomaʻamaʻa hypertension e hoʻopili pū i nā lāʻau a me nā loli olakino olakino Inā mālama ʻole ʻia, hiki i ke ʻano ke alakaʻi i nā pilikia olakino, me ka puʻuwai puʻuwai a me ka hahau. Inā loaʻa ʻoe i ke kiʻekiʻe o ke kiʻekiʻe o ke koko a ke nānā nei paha e mālama i ke kahe o ke koko olakino, e hoʻohui i nā meaʻai i helu ʻia ma luna i kāu papaʻai ma hope o ke kūkākūkā ʻana no ka mea kūpono iā ʻoe, me kāu kauka.
