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Nā lula meaʻai e kōkua i ka hoʻoikaika ʻana i ke olakino o ka puʻuwai a me nā kīʻaha koko
ʻO nā maʻi cardiovascular ke kumu nui o ka make ma nā ʻāina he nui o ka honua, me Russia. I kēlā me kēia lā, koho mākou a pau: e hana i ka maikaʻi a i ʻole ka pōʻino i ko mākou naʻau. I kēlā me kēia lā hiki iā mākou ke kōkua iā ia ma ka hāʻawi ʻana i ka makemake ma kahi liʻiliʻi e hele wāwae ma luna o kahi kaʻa, kahi hua pala ma luna o kahi ʻāpana keke. Aia ma lalo ka papa inoa o nā meaʻai olakino e hoʻomaikaʻi ai i ka hana o ka naʻau.
Nā huaora e hoʻoikaika i ka naʻau
ʻO kekahi o nā mea nui i nā superfoods he antioxidants. Loaʻa i nā huaora A, C, D, E nā waiwai antioxidant, a me nā minerala like ʻole a me nā phytonutrients e like me nā carotenoids a me nā polyphenols i loaʻa i nā mea kanu a me nā huaʻai.
TOP 10 meaʻai olakino maikaʻi loa no ka puʻuwai
No laila he aha lākou, nā meaʻai pono loa no ka hoʻoikaika ʻana i ka puʻuwai a me nā kīʻaha koko?
- Blueberries
Loaʻa i nā blueberries nā antioxidants ikaika i kapa ʻia he polyphenols. Mālama lākou i nā kīʻaha koko mai ka pōʻino i hana ʻia e ka mumū. Kōkua nā Anthocyanins e pale i ke koko kiʻekiʻe.
- ʻO ka hinuʻaila
ʻO nā momona monounsaturated, ka mea waiwai i nā aila mea kanu, me ka ʻaila ʻoliva puʻupaʻa (ʻO ka wahine puʻupaʻa), pale i ka puʻuwai a me ka ʻōnaehana cardiovascular
- kukui
Hoʻopiha ʻia nā ʻalemona, nā walnuts, a me ka macadamia me nā huaora, nā minela, protein, a me nā momona maikaʻi. Hoʻonui kēia mau momona i ke kiʻekiʻe o ka cholesterol maikaʻi, a lawe ʻia ka "kino" cholesterol mai nā kīʻaha koko i ke ake, kahi i luku ʻia ai. Loaʻa i nā huaʻai ka huaora E, ka mea e pale ai i nā ʻili vascular i hōʻino ʻia e nā radical manuahi.
- Loaʻa ka iʻa momona i ka wai anuanu
ʻO nā meaʻai pono no ka puʻuwai a me nā kīʻaha koko: salmon, mackerel, anchovies, herring, trout, sardines he waiwai nui i ka omega-3 fatty acids. Mālama lākou i ka puʻuwai, hoʻohaʻahaʻa i ka cholesterol a me ke kahe koko, hoʻemi i ka mumū, a hoʻolohi i ka hana ʻana o ka plaque i loko o ke aʻa.
- ʻO nā lau ʻōmaʻomaʻo ʻeleʻele
ʻO ka Kale, ka spinach, a me nā ʻōmaʻomaʻo ʻeleʻele ʻē aʻe he carotenoids, folic acid, magnesium, potassium, a me ka calcium. Hoʻomaʻamaʻa nā electrolytes i ke koko kiʻekiʻe, nā carotenoids a me nā meaʻai ʻē aʻe e pale i nā paia o ke kīʻaha koko mai ka pōʻino oxidative, a kōkua ka folate i nā pae homocysteine i hiki ke hōʻino i ka ʻōnaehana cardiovascular.
- Kahekaleka pouli
ʻO ka Epicatechin i loko o ka koko e hoʻonui i ka neʻe ʻana o ka nitric oxide, kahi hui nui no ke olakino o ke koko, a kōkua i ka hoʻoponopono ʻana i ke koko. E koho wale i ke kokoleka ʻeleʻele me ka nui o ka koko ma kahi o 70%.
- Pākena
ʻO nā ʻAvocados, ka mea waiwai i nā momona monounsaturated maikaʻi i ka puʻuwai a me ka huaora E, e hoʻomau i ka papa inoa o nā meaʻai olakino olakino. E hoʻohui i ka saladi e hoʻonui i ka absorption o nā carotenoids (e like me ka spinach, tomatoes, carrots, peppers), ka mea e pale ai i ka puʻuwai.
- ʻO Chia a me nā hua flax
He waiwai lākou i ka omega-3 fatty acids, alpha-linolenic acid, minerals, soluble and insoluble fiber.
- Kāleka
Ma ka pale ʻana i ka paʻa ʻana o nā kīʻaha koko, hoʻolohi ke kālika i ka ulu ʻana o ka atherosclerosis a hoʻohaʻahaʻa i ke koko. A he nui nā antioxidants kūlohelohe e kōkua i ka pale ʻana i ka puʻuwai a me nā kīʻaha koko.
- Pākē
Loaʻa i nā tōmato nā carotenoids a me ka lycopene antioxidant ikaika. Hoʻohaʻahaʻa ia i ke koko a me nā pae cholesterol maikaʻi ʻole, ma laila e pale ai i ka puʻuwai a me nā kīʻaha koko.
TOP o na mea ai ino loa no ka naau
No ke olakino maikaʻi a maikaʻi hoʻi, he mea nui e hoʻāʻo e ʻai i ka meaʻai mea kanu i waiwai i nā antioxidants. I ka manawa like, pono e ho'ēmi i kaʻaiʻana i nā calorie e hoʻoulu ai i ka maʻi "waiwai". ʻOiaʻiʻo, hiki iā ʻoe ke hoʻomaʻamaʻa iā ʻoe iho i kekahi manawa, pono ʻoe e ʻike i ka wā e kū ai. Ua ʻike mua ʻoe i nā meaʻai maikaʻi no ka puʻuwai, akā ʻo kēlā mau meaʻai e hoʻoulu ai ke kino.
- Pākuʻi kō
ʻO ke kō i hoʻohui ʻia (no ka laʻana, i loko o nā meaʻai i hana ʻia i ka ʻoihana) hoʻoulu i ka hoʻokuʻu ʻana o nā cytokine inflammatory.
- Nā huʻihuʻi momona i hoʻomaʻemaʻe ʻia
ʻO ka palaoa hoʻomaʻemaʻe keʻokeʻo, ka laiki keʻokeʻo a me nā meaʻai i kuke ʻia he hopena maikaʻi ʻole i ke kō koko a ʻike ʻia no ko lākou hopena inflammatory. E ho'āʻo e koho unprocessed whole grain carbohydrates a me nā meaʻai i loaʻa (berena, pasta, etc.) - buckwheat, amaranth, millet, teff, oats, corn, quinoa, spelled.
- Transgender
Loaʻa ia mau mea ma ka meaʻai wikiwiki a me nā meaʻai i palai a i kālua ʻia e like me nā pāpaʻi, nā kuki, nā donuts, nā mea ʻai, nā pahū, nā ʻāpana, a me kekahi mau margarines. Ua hōʻike ka noiʻi e pili ana ka ʻai ʻana i nā momona trans me nā kiʻekiʻe kiʻekiʻe o nā biomarkers inflammatory i loko o ke koko.
- ʻO Monosodium glutamate - mea hoʻonui mea ʻono
Hāʻawi ʻo Monosodium glutamate i ka hoʻomohala ʻana o ka mumū nui, ka momona nui a me ka maʻi diabetes type II. Eia kekahi, ke kumu ia i ka mumū o ka ate a me ka steatohepatitis non-alcoholic.
- Nā Hoʻoponopono Nutritional
ʻO kēia nā meaʻai āpau ʻole i hoʻohui ʻia i ka meaʻai e hoʻonui i ke ola o ka papa, hoʻemi i ke kumukūʻai, a hoʻololi i ka ʻono maoli. No ka laʻana, preservatives, artificial sweeteners, kala a me nā mea ʻono.
- ʻO ka waiʻona nui
ʻO kahi ʻāpana liʻiliʻi o ka waiʻona - a hiki i 7 mau inu maʻamau i kēlā me kēia pule - hiki paha ke pōmaikaʻi i ke kino, e like me nā noiʻi he nui, akā ʻo ka ʻoi aku o kēia kaupaona e hoʻonui i nā marker inflammatory.
Nā ʻōlelo aʻoaʻo maʻamau no ka hoʻomaikaʻi ʻana i ka hana o ka ʻōnaehana cardiovascular
Hōʻike nā haʻawina like ʻole ʻo ka hele wāwae ʻana no nā hola 1-2 wale nō o ka pule (ʻo ia hoʻi, 15-20 mau minuke i ka lā) e hōʻemi ana i ka hiki ke loaʻa i ka puʻuwai, ka hahau ʻana a i ʻole ka maʻi diabetes, a hoʻemi i ka hopena o ka make mua.
Hoʻokahi wale nō ala e hoʻopau ai i ka mumū - e ʻai i nā meaʻai i ko lākou "ʻano kūlohelohe". Hāʻawi i ka makemake i nā ʻakika paʻakikī (e like me nā huaʻai hou a me nā mea kanu). E hōʻemi i kāu ʻai ʻana i nā aila momona omega-6 a me nā meaʻai i hoʻomākaukau ʻia me lākou. E hoʻomanaʻo e pono ʻoe i nā meaʻai a me nā huaora e mālama pono i kou ʻōnaehana cardiovascular.