Ka pale ʻana mai ka maʻi puʻuwai ma kēia mau ʻano

Ka pale ʻana mai ka maʻi puʻuwai ma kēia mau ʻano

ʻO ka maʻi puʻuwai kekahi o nā kumu maʻamau o ka make ma ka honua. Eia nā meaʻai olakino 5 e hiki ke kōkua i ka hōʻemi ʻana i kou pilikia a hoʻomaikaʻi i kou olakino holoʻokoʻa, e like me Healthshots.

He kuleana koʻikoʻi ka ʻai i ka wā e pili ana i ke olakino puʻuwai. ʻO kahi haʻawina, i paʻi ʻia ma ka Journal of the European Society of Cardiology, ʻike ʻo ka ʻai ʻana i ka meaʻai pono ʻole kekahi o nā kumu nui o ka puʻuwai puʻuwai a me nā maʻi ʻē aʻe. ʻO ke ala maikaʻi loa e pale ai, ʻo ia ka ʻai ʻana i ka meaʻai kūpono i kēlā me kēia lā. Eia nā meaʻai olakino 5 e pale ai i ka maʻi cardiovascular.

1. Pūnaehana Dash

ʻO ka meaʻai DASH ke kū nei i nā ala e kōkua ai i ka hooki ʻana i ke koko kiʻekiʻe a ua hoʻolālā ʻia e hoʻokō i nā pono o ka puʻuwai. Aia ka meaʻai DASH i nā meaʻai waiwai i ka calcium, magnesium a me ka potassium. Manaʻo ia e hoʻomalu i ke koko ma o ka hoʻopaʻa ʻana i ka ʻai ʻana o ka sodium, nā momona momona, a me nā kō i hoʻohui ʻia.

2. ʻO ka meaʻai Mediterranean

ʻO nā haʻawina ʻepekema, me nā mea i paʻi ʻia ma Critical Reviews in Food Science and Nutrition, ua ʻike i ka ʻai ʻana i ka meaʻai Mediterranean hiki ke pōmaikaʻi i ke olakino naʻau. Hoʻokumu ʻia ka meaʻai Mediterranean ma ka nui o nā mea kanu, nā huaʻai, nā legumes, nā ʻanoʻano, nā iʻa a me nā nati. Aia pū kekahi me ka hoʻopaʻa ʻana i ka nui o nā calorie hiki ke ʻai ʻia a puni ka lā.

3. Pūnaehana Flexiterian

ʻO ka Flexitarian Diet kahi hui o nā huaʻōlelo "flexitarian" a me "vegan." Loaʻa ia i kahi meaʻai momona i ka protein a me nā meaʻai mea kanu i hoʻoponopono ʻia akā paipai i ka ʻai ʻana i ka ʻiʻo a me nā huahana holoholona i ka haʻahaʻa. Ua ʻike ʻia kahi haʻawina, i paʻi ʻia ma ka British Medical Journal, hiki i ka ʻai meaʻai maʻalahi ke hōʻemi i ka pilikia o ka maʻi puʻuwai.

4. ʻAi haʻahaʻa-carb

ʻO ka meaʻai haʻahaʻa haʻahaʻa, ma ke ʻano holoʻokoʻa, e pili ana i ka hoʻopaʻa ʻana i kāu ʻai ʻana i nā ʻakika, me nā meaʻai e like me ka pasta, nā meaʻai i hana ʻia, nā meaʻai sugary, a me ka berena. Ua hōʻike ʻia nā hopena o kahi noiʻi, i paʻi ʻia ma ka American Journal of Clinical Nutrition, ʻo ka poʻe, ʻoi aku ka nui o ka poʻe i ʻoi aku ka momona a i ʻole ke kaumaha, ka mea i hahai i ka ʻai haʻahaʻa-calorie, ua hoʻomaikaʻi i ka hōʻemi ʻana i nā kumu pilikia no ka maʻi cardiovascular.

5. Ka mea kanu

Ua hōʻike nā haʻawina he mea maikaʻi ka ʻai meaʻai no ke olakino puʻuwai. ʻO nā meaʻai e hana ai i ka meaʻai mea kanu, ʻoiaʻiʻo, nā mea kanu, nā huaʻai, nā pī, nā kīʻaha holoʻokoʻa, a me nā mea ʻē aʻe o ka ʻiʻo, e hōʻemi ana i ka pilikia o ka maʻi puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka cholesterol a me ke kō koko.

ʻO nā wahine i aloha ʻia e Cristiano Ronaldo