Nui ka poʻe ma ka ʻāina i loaʻa i ke koko kiʻekiʻe a i ʻole ka hypertension. ʻO ka ʻoiaʻiʻo, e like me kahi pepa noiʻi, ma kahi o 33% o ke kūlanakauhale a me 25% o nā ʻĀina kūwaho he hypertensive. Ma loko o kēia mau mea, ʻo 25% wale nō ke kua'āina a me 42% o nā poʻe India kūlanakauhale o ka pākēneka ma luna nei i ʻike i ko lākou kūlana hypertensive. A ʻo 25% wale nō ke kua'āina a me 38% o nā poʻe India kūlanakauhale e mālama ʻia no ka hypertension. Wahi a kekahi noiʻi e piʻi aʻe ka nui o ka poʻe me ka hypertension mai 118 miliona i 2000 a i 214 miliona i 2025, me nā helu like o nā kāne a me nā wahine.
Me kēlā mau helu kiʻekiʻe, pono e ʻike kekahi i nā mea āpau e pili ana i ka maʻi e hōʻoia ai ʻaʻole e hāʻule kekahi i kēlā helu. Eia nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka hypertension.
Nā kumuhana āu e ʻike ai
ʻO ke kumu, ʻo ke kahe koko ke ana i ka nui o ka ikaika o ke koko e hoʻokuʻi nei i nā paia kīʻaha koko. Hoʻokaʻawale ʻia ke koko mai ka puʻuwai a i nā kīʻaha koko e holo ana ma ke kino holoʻokoʻa. ʻO ke koko kiʻekiʻe he mea weliweli ia no ka mea e hoʻoikaika nui ana ka puʻuwai e pana i ke koko i waho o ke kino. Ke alakaʻi nei kēia i ke atherosclerosis ʻo ia hoʻi ka paʻakikī o nā ʻaʻa i ka maʻi kīkī, ka hahau, a me ka pau ʻole o ka naʻau.
ʻO ka heluhelu ʻana o ke koko he 120 ma luna o 80. ʻO ia ke ʻano o ka laulā kahi i manaʻo ʻia ai ke koko maʻamau ke hiki mai ka heluhelu ʻana ma waena o 80 a me kahi helu like a i ʻole ka liʻiliʻi ma mua o 120. Ke piʻi ka heluhelu 'ma waena o 120 a me 129' ma lalo o 80', ua manaoia he kiekie. Aia 'ma waena o 130 a me 139' ma luna o 'ma waena o 80 a me 89', ʻo ia ka pae mua o ke koko kiʻekiʻe. ʻO ka helu ʻelua o ke koko kiʻekiʻe he '140 a ma luna' ma luna o '90 a ma luna'. Manaʻo ʻia he pilikia hypertension inā ʻoi aku ka nui o ka heluhelu ma mua o 180 ma mua o ka 'kiʻekiʻe ma mua o 120'.
Nā kumu a me nā hōʻailona
ʻOiai ʻaʻole hiki ke wehewehe ʻia ke kumu kūpono o ka ulu ʻana o ka hypertension, aia kekahi mau maʻamau, nā kūlana olakino a me ka ʻai meaʻai hiki ke alakaʻi i ka hypertension. ʻO kēia mau mea e pili ana i ka puhi paka, ke kaumaha nui a me ka momona, nele i ka hana kino, ka nui o ka paʻakai i ka meaʻai, ka inu ʻana i ka waiʻona (ʻoi aku ma mua o 1 a 2 mau inu i kēlā me kēia lā), ke kaumaha, ka moʻolelo ʻohana o ke koko kiʻekiʻe, genetics, ʻelemakule, nā maʻi maʻi maʻi maʻi, nā maʻi adrenal a me ka thyroid, nā hemahema o ka puʻuwai hānau, kekahi mau ʻōpū endocrine, nā hopena ʻaoʻao o nā lāʻau lapaʻau, ka hoʻohana ʻana i nā lāʻau lapaʻau ʻole a me ka apnea hiamoe.
ʻAʻole hiki ke ʻike maʻalahi ke koko kiʻekiʻe ke ʻole ʻoe e nānā i ke kahe koko. He nui ka poʻe i loaʻa i kahi ʻano haʻahaʻa o ia mea ʻaʻole hōʻike i nā hōʻailona maopopo. A ʻo kekahi mau hōʻailona e hōʻike ʻia e hiki ke hoʻopili ʻia i nā pilikia olakino ʻē aʻe a hiki i nā makahiki ke hiki ke kūlana i nā pae koʻikoʻi no ka ʻike ʻana i nā hōʻailona. ʻO kēia mau hōʻailona e like me ke poʻo, ka noʻonoʻo, ka hoʻololi ʻana i nā hiʻohiʻona, ka ihu, ka ʻulaʻula, ka pōkole o ka hanu, ka ʻeha umauma a i ʻole ke koko i loko o ka mimi. Pono ʻoe i ka mālama olakino koke, inā ʻike ʻoe i kekahi o kēia mau pilikia.
Pehea e pale ai i ka hypertension
ʻOiai pono ke koʻikoʻi o ke koko kiʻekiʻe, hiki iā ʻoe ke mālama iā ʻoe i ke koko aka bp me nā hoʻololi liʻiliʻi i kou nohona holoʻokoʻa, a me ka ʻai ʻana. E kaupalena i kāu ʻai paʻakai. ʻO ka nui o ka paʻakai a i ʻole, ʻo ka sodium i loko e hiki ai i kou kino ke mālama i nā wai hou aʻe, e hoʻonui ai i ke koko. Manaʻo ʻia ʻaʻole ʻoe e lawe ma mua o 1 teaspoon o ka paʻakai i kēlā me kēia lā inā ʻike ʻia ʻoe me ke koko kiʻekiʻe. ʻO kēia ma kahi o 1,500 milligrams. Hiki i ke kanaka olakino a maʻamau ke paʻakai i ka 2,300 milligrams o ka paʻakai i ka lā.
E hoʻonui i ka nui o ka potassium. Hoʻohālikelike ka pālolo i ka sodium i loko o kou kino, no laila ʻo ka hoʻonui ʻana i ka pālolo e alakaʻi i ka emi ʻana o ka wai, e kōkua ana iā ʻoe e hōʻemi i ke koko.
E alakaʻi i kahi ola hana. ʻO ka hoʻoikaika mau ʻana e kōkua iā ʻoe e hoʻomau i ke kino, a ʻaʻole e hoʻokuʻu i kou kaumaha ma luna o ka moana. He mea kōkua nō hoʻi iā ʻoe e mālama i ka makemake maikaʻi. E hōʻalo i ka nohona maʻamau; ʻoiai inā he hana maʻamau kāu, e neʻe maʻamau e like me ka hiki. E noʻonoʻo i ka loaʻa ʻana o 30 mau minuke ʻelima manawa i kēlā me kēia pule kahi āu e hana ai i kahi hoʻoikaika kino haʻahaʻa.
E kaupalena i ka inu ʻona. Hoʻokiʻekiʻe ia i kou kahe koko, ʻoiai ʻaʻole ʻoe e loaʻa i ke koko kiʻekiʻe. No laila, pono e nānā nā kānaka a pau i ka inu ʻana i ka waiʻona. ʻO ka palena inu maʻamau no nā wahine olakino o nā makahiki āpau a me nā kāne ʻoi aku ma mua o 65 he hoʻokahi inu i ka lā, ʻoiai nā kāne ʻoi aku ma mua o 65 hiki ke loaʻa i ʻelua mau mea inu i kēlā me kēia lā. Hoʻokahi ana aniani i kēia hihia he 120 ml waina a i ʻole 350 ml pia a i ʻole 30 ml wai ʻawaʻawa.
E hiamoe ma kahi o ʻeono a ʻehiku mau hola i kēlā me kēia pō. Ua hōʻike ʻia ka noiʻi ʻana he liʻiliʻi nā hola o ka hiamoe e alakaʻi i ke koko kiʻekiʻe.
E hoemi i ke kaumaha. ʻO nā pilikia a me nā kūlana e hiki ai i ke kaumaha ke hoʻoponopono koke ʻia. E noʻonoʻo mau e noho mālie a noʻonoʻo.
E hoʻololi i kāu meaʻai. E hoʻokomo i nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, nā mea momona momona, nā iʻa, nā moa, a me nā nati i kāu meaʻai. E kaupalena i nā ʻiʻo ʻulaʻula (me nā ʻiʻo ʻulaʻula wīwī), nā mea ʻono, nā kō i hoʻohui ʻia, nā mea inu kō i kāu ʻai.
Nā meaʻai e hoʻohaʻahaʻa i ke koko
He mea nui ka ʻai ʻana i ke olakino i ka emi ʻana a me ka mālama ʻana i ke koko kiʻekiʻe. Eia kekahi mau meaʻai momona, ʻono, olakino e kōkua i ka hōʻemi ʻana i ka hypertension.
maiʻa: He waiwai lākou i ka pāhare pāpaʻa a emi ka sodium. E hana i ka smoothies, nā keke a me nā meaʻai ʻono mai ka maiʻa. A i ʻole e ʻai i ka maiʻa maka i kēlā me kēia lā, a i ʻole e hoʻohui i kāu cereals, a i ʻole nā mea ʻai! Hiki iā ʻoe ke hana i kahi ʻono ʻono ma ka ʻai ʻana i nā ʻāpana maiʻa a lawelawe pū me ka yoghurt hau.
ʻōpae: Hoʻopiha ʻia me ka potassium, folate a me ka magnesium, a me ka nui o ka fiber, kōkua nui ka spinach e hōʻemi i ke koko kiʻekiʻe. Hiki iā ʻoe ke ʻai i ka sopa spinach a i ʻole ka sarson ka saag ʻono.
ʻOatmeal: Loaʻa kēia i ka nui o nā fiber e kōkua i ka hōʻemi ʻana i ka hypertension. E hana i nā pancakes mai ia mea a i ʻole e hoʻololi i kāu cereals me ia. Hiki iā ʻoe ke hana i ka oatmeal ʻono, e like me ka upma.
ʻalani: He nui kēia i ka fiber, lycopenes, vitamina A a me ka potassium. Loaʻa iā ia kahi amino acid i kapa ʻia ʻo L-citrulline i hōʻike ʻia e hoʻemi i ke koko. E ʻai i ka melika maka, a i ʻole e hoʻohui i kāu saladi. A i ʻole ma kahi ʻano wai.
ʻAvocado: Hoʻopiha ʻia me nā huaora A, K, B a me E, fiber, potassium a me folate, he mea maikaʻi loa kēia e hōʻemi i ka hypertension. Loaʻa iā ia nā ʻakika oleic e kōkua pū i ka hoʻomalu a hoʻemi i ke koko kiʻekiʻe a me ke kiʻekiʻe o ka cholesterol.
Alani: He waiwai kēia i nā huaora a kōkua i ka mālama ʻana i ke koko. Loaʻa iā ia ka nui o ka fiber. E loaʻa i kahi hua piha, a i ʻole e hana i kahi marmalade ʻalani.
Beetroot: Hoʻopiha ʻia kēia me nā nitrates. He kōkua ka nitrates i ka hoʻomaha ʻana i nā kīʻaha koko a hoʻomaikaʻi i ke kahe koko. E like me ke aʻo ʻana ma Australian i ka makahiki 2012, ʻo ka ʻai ʻana i kēlā me kēia lā i kahi aniani o ka wai beetroot hiki ke hoʻohaʻahaʻa i ke kahe koko ma nā helu ʻelima.
Nā hua pua lā: He kiʻekiʻe i loko o ka huaora E, ka waikawa folic, ka protein, ka magnesium a me ka fiber, maikaʻi kēia no ke olakino o kou puʻuwai. Kōkua lākou i ka hoʻohaʻahaʻa i ke koko. Hiki iā ʻoe ke ʻānai ʻia a paʻakai ʻole ʻia e like me nā mea ʻai ʻai a hoʻohui ʻia i kāu mau salakeke.
kāloti: ʻO ka potassium a me ka beta-carotene i loko o nā kāloti e hoʻoponopono i nā hana o ka puʻuwai a me nā puʻupaʻa, e kōkua ana i ka hoʻohaʻahaʻa ʻana i ke koko. E inu mau i ka wai kāloti.
ʻAi ʻai koko kiʻekiʻe
Aia nā papahana meaʻai like ʻole e kōkua i ka hoʻemi ʻana i ke koko. ʻOiai, i kēlā me kēia manawa āu e hoʻolālā ai no kēia mau ʻano meaʻai, e ʻike pono e nīnau i ke kauka ma mua o kou hoʻomaka ʻana. ʻO ka meaʻai DASH e pili ana i ka ʻai maʻamau i hoʻolālā ʻia e kōkua i ka mālama a pale ʻana i ke koko kiʻekiʻe. He kū ia no Dietary Approaches to Stop Hypertension. E pili ana i ka lawe ʻana i ka sodium haʻahaʻa, a me ka hoʻonui ʻana i ka ʻai ʻana i nā meaʻai e like me ka potassium, magnesium a me ka calcium. Ua ʻōlelo ʻia me kēia ʻai, hiki iā ʻoe ke hoʻemi i ke kahe koko ma nā helu liʻiliʻi i kēlā me kēia pule ʻelua.
Hoʻoikaika ka meaʻai Mediterranean i nā meaʻai mea kanu, nā momona olakino, a me nā kīʻaha piha. E pili ana i ka ʻai ʻana i ka aila ʻoliva, nā nati, nā hua, nā mea kanu, a me nā iʻa. Ma kēia ʻai ʻoe i ka meaʻai momona i nā calorie, akā no ka mea he momona maikaʻi ia, ʻaʻole ia he pilikia kaumaha, a ʻo ka ʻai ʻana i nā momona olakino e emi ai kāu ʻai.
ʻAi ʻai DASH
Hāʻawi kēia meaʻai i ke koʻikoʻi i nā mea kanu, nā huaʻai a me nā meaʻai waiu momona haʻahaʻa; a me ka palaoa piha, nati, moa a me ka i'a ma ka huina kupono. Inā ʻoe e hahai nei i kēia meaʻai e pale ai i ka hypertension, a loaʻa ke koko maʻamau i kēia manawa, a laila e hele i ka meaʻai DASH maʻamau kahi āu e loaʻa ai i ka 2,300mg paʻakai i ka lā. ʻO kahi meaʻai haʻahaʻa-sodium DASH - kahi āu e loaʻa ai i ka 1,500mg paʻakai i kēlā me kēia lā - no ka poʻe e ʻimi nei e hoʻemi i ke koko. Ma waho aʻe o ka ʻai ʻana i ka paʻakai, ua like ke koena o ka ʻai.
Ma kahi meaʻai DASH, pono ʻoe i 2000 calories i ka lā. ʻO ka ʻai ʻia o nā meaʻai like ʻole:
6 a 8 mau lawelawe i ka lā o ka palaoa. ʻO kēia ka berena, ka palaoa, a me ka laiki, a me ka pasta. E koho i ka laiki ʻulaʻula a me ka palaoa palaoa a i ʻole ka pasta. ʻO ka lawelawe ʻana ma ʻaneʻi, ʻo ia hoʻi hoʻokahi ʻāpana berena, ma kahi o 30g o ka cereal maloʻo, a i ʻole he hapalua kīʻaha o ka cereal moʻa, raiki a i ʻole pasta.
4 a 5 mau lawelawe i ka lā o nā mea kanu. Hiki iā ʻoe ke loaʻa i nā tōmato, broccoli, kāloti, ʻuala, ʻuala ʻōmaʻomaʻo a me nā mea kanu ʻē aʻe i loko o kēia no ka mea ua piha lākou i nā huaora, fiber a me nā minela e like me ka potassium a me ka magnesium. Ma ʻaneʻi, hoʻokahi kīʻaha o nā lau ʻōmaʻomaʻo maka a i ʻole ka hapalua kīʻaha o nā mea kanu maka a i ʻoki ʻia paha.
4 a 5 mau lawelawe i ka lā o nā hua. Hiki ke loaʻa nā huaʻai ma nā ʻano like ʻole mai nā huaʻai holoʻokoʻa i ka smoothies a i ka wai. ʻO ka lawelawe ʻana, ʻo ia hoʻi hoʻokahi hua liʻiliʻi, hapalua kīʻaha o nā huaʻai hou, maloʻo a i ʻole ke kīʻaha, a i ʻole 120ml wai.
6 a i ʻole ka liʻiliʻi i ka lā o ka ʻiʻo wīwī, ka moa a me ka iʻa. He kumu maikaʻi kēia no nā meaʻai e like me ka protein, nā huaora B, ka hao a me ka zinc. E ʻai i nā ʻāpana liʻiliʻi o ka ʻiʻo a me ka moa i ʻoki ʻia i ka momona, a me nā iʻa momona momona omega-3.
2 a 3 mau lawelawe i ka lā o ka waiu. Loaʻa iā ʻoe ka nui o ka calcium, ka huaora D a me ka protein mai nā huahana waiu e like me ka waiū, yogurt, cheese, pata a me nā mea like. E hōʻoia ʻoe e koho i nā mea momona haʻahaʻa a momona ʻole paha. I loko o kēia, hoʻokahi kīʻaha o ka waiu waiu hoʻokahi, hoʻokahi kīʻaha yogurt haʻahaʻa momona, a i ʻole 40g hapa-skimmed cheese.
4 a 5 mau lawelawe i hoʻokahi pule o nā nati, nā hua a me nā legumes. E ʻai i nā ʻanoʻano o ka sunflower, nā ʻalemona, nā pīni pīkī, nā pī, nā lentila a me nā mea ʻē aʻe i loko o kēia pūʻulu meaʻai no ka magnesium, potassium, fiber a me ka protein. Ma ʻaneʻi, hoʻokahi kīʻaha ʻo 1/3 kīʻaha nati, ʻelua punetēpē o nā ʻanoʻano, a i ʻole he hapalua kīʻaha o nā pī a i ʻole ka pī.
2 a 3 mau lawelawe i ka lā o nā momona a me nā aila. ʻOiai he inoa maikaʻi ʻole nā momona no lākou iho, kōkua maoli lākou i ka lawe ʻia ʻana i nā mea liʻiliʻi a me nā momona olakino wale nō. Lawe lākou i nā huaora pono a ʻoi aku ka maikaʻi o ka ʻōnaehana pale. Hoʻokahi kīʻaha ʻaila ʻaila maikaʻi, hoʻokahi punetēpē mayonnaise a i ʻole ʻelua punetēpē salakeke.
5 a i ʻole ka liʻiliʻi o nā lawelawe ʻono i hoʻokahi pule. E koho i nā mea momona haʻahaʻa a momona ʻole e like me ka sorbets, ka hau hua, ka jelly beans, ka lole paʻakikī a i ʻole nā kuki haʻahaʻa momona. Hoʻokahi kīʻaha kō, ʻeke a jam, hapalua kīʻaha sorbet, a i ʻole hoʻokahi kīʻaha lemonade.
ʻAi Mediterranean
ʻAʻohe ala kūpono o kēia ʻai. Hāʻawi ia i kahi hoʻolālā e pono ai ʻoe e hana pū me ka loaʻa ʻana o ka mea kūpono loa iā ʻoe iho.
Manaʻo ia e hōʻoia ʻoe e ʻai i nā mea kanu he nui, nā huaʻai, nā ʻanoʻano, nā legumes, nā nati, nā kīʻaha piha, ka ʻuala, ka berena, ka iʻa, ka iʻa, nā mea ʻala, nā mea kanu a me ka ʻaila ʻoliva puʻupaʻa. Loaʻa iā ʻoe ka ʻai ʻana i ka moa, nā hua, ka paʻakai, a me ka yogurt i ka nui haʻahaʻa. Kakaʻikahi ka ʻai ʻana i ka ʻiʻo ʻulaʻula ʻoiai pono ʻoe e hōʻalo loa i ka ʻiʻo i hana ʻia, nā kō i hoʻohui ʻia, nā mea inu ʻono, nā ʻaila i hoʻomaʻemaʻe ʻia, nā kīʻaha i hoʻomaʻemaʻe ʻia a me nā meaʻai ʻē aʻe.
ʻO nā meaʻai hiki ke ʻai ʻia ma ʻaneʻi, ʻo ia nā ʻōmato, kale, broccoli, cauliflower, spinach, carrots, onions, cucumbers, Brussels sprouts, etc. Hiki i nā huaʻai ke komo i nā ʻāpala, nā ʻalani, nā pears, nā maiʻa, nā hua waina, nā strawberries, nā fig, nā lā, nā peaches, nā melons, a me nā mea ʻē aʻe. ʻO nā pīni, nā pulu, nā lentila, nā moa, nā pīni, a pēlā aku. a me ka pasta. Hiki iā ʻoe ke ʻai i ka salmon, ʻōpae, ʻoysters, pāpaʻi, moa, a hua paha. Inā makemake ʻoe i ka waiū, e koho i ka yogurt, cheese, a i ʻole Greek yogurt. ʻO nā mea kanu a me nā mea ʻala e like me ke kāleka, basil, mint, rosemary, sage, nutmeg, kinamona, pepa, etc. Me nā momona, koho i nā mea olakino e like me ka aila ʻoliva puʻupaʻa, ʻoliva, avocados a me ka aila avocado.
ʻEhia ka nui o ka paʻakai aʻu e ʻoki ai mai kaʻu ʻai?
Mai lawe ʻoi aku ma mua o 1 teaspoon o ka paʻakai i kēlā me kēia lā inā ʻike ʻia ʻoe me ke koko kiʻekiʻe. No laila, loaʻa i ka hapa nui o kāu meaʻai me kahi paʻakai liʻiliʻi wale nō a i ʻole e pau i ka paʻakai a hoʻohui i hoʻokahi kīʻaha i 1 puna paʻakai.
Hiki i ka wai inu ke hoʻemi i ke koko?
Ae. Ke emi mai kāu inu wai, e hoʻāʻo kou kino e hōʻoia i ka lawa o ka wai ma ka mālama ʻana i ka sodium. ʻO ka wai maloʻo hoʻi e hoʻopololei i ke kino a pani mālie i kekahi mau moena capillary e hoʻonui ai i ke kaomi. Pono ʻoe e inu i ʻewalu a ʻumi mau aniani 8-auneke o ka wai i ka lā.
Hiki i ke kālika ke kōkua i ke koko?
ʻO Allicin kahi mea hoʻohui kemika i loaʻa i loko o ke kāleka a kōkua i ka hōʻemi ʻana i ke koko. ʻO ke kāleka maka, hou a maloʻo paha ka nui o ka allicin. Manaʻo ʻia e loaʻa i ka 1/10 a i ka 1/2 kālika clove i kēlā me kēia lā. Mai ʻai nui i ke kālika no ka mea hiki ke hoʻohaʻahaʻa i ke koko e alakaʻi i ke koko haʻahaʻa.
He aha ke koko maʻamau no ka wahine hāpai?
He 140/90 ke koko maʻamau i ka wā hāpai. ʻO ke kahe koko ma waena o 140/90 a me 149/99 ke manaʻo ʻia he kiʻekiʻe haʻahaʻa, ma waena o 150/100 a me 159/109 he haʻahaʻa kiʻekiʻe a ʻo 160/110 a ʻoi aku ke kiʻekiʻe loa. Inā ʻike ʻia ʻoe i ke koko kiʻekiʻe ma mua o 20 pule o ka hāpai ʻana, ʻaʻole ia ma muli o ka hāpai ʻana akā he maʻi koko kiʻekiʻe. Inā hoʻomohala ʻoe i ka hypertension ma hope o ka hōʻailona 20th-week a inā hoʻi hou ke koko i ka maʻamau i loko o ʻeono pule ma hope o ka hānau ʻana, ua loaʻa iā ʻoe ke koko kiʻekiʻe i ka hāpai ʻana a i ʻole ka hāpai ʻana.
He hōʻailona anei ka maka ʻula o ke koko kiʻekiʻe?
He moʻolelo ʻo ia ka mea ʻo ke koko kiʻekiʻe ka mea e ʻulaʻula ai kou maka. Hiki i kekahi poʻe i loaʻa i ke koko kiʻekiʻe ke ʻike i ka ʻulaʻula maka, akā ma muli o ke ʻano o ka hana ʻana o ko lākou kino i nā kumu like ʻole, e like me ka ikaika o ka hoʻomake ʻana i ke koko ma nā paia o ke aʻa ma mua o ka mea maʻamau, e alakaʻi ai i ke koko kiʻekiʻe. ʻO ka loaʻa ʻana o ke koko kiʻekiʻe ʻaʻole ke kumu ma hope o ka maka ʻulaʻula.
Kiʻi mahalo: Shutterstock
