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Nā lāʻau lapaʻau no ke koko kiʻekiʻe
ʻAʻohe lāʻau e hiki ke hoʻōla mau i kahypertension. ʻO ka pahuhopu o ka mālama ʻana e hoʻohaʻahaʻa i ke kahe o ke koko e pale ai i ka hiki ʻōpala kino (puʻuwai, lolo, hakuʻala, maka). Ke hoʻopili ʻia kēia mau mea, mālama nui i ke kahe kiʻekiʻe. I ka poʻe me ka maʻi diabetes, ʻoi aku ka kiʻekiʻe o nā pahuhopu lapaʻau no ka mea ua hoʻonui ʻia ka makaʻu o nā pilikia.
Nā lāʻau lapaʻau no ke koko kiʻekiʻe: e hoʻomaopopo i nā mea āpau i 2 min
Ina o 'haʻahaʻa hypertension, ke ʻae ʻana i kahi nohona olakino ʻoi aku ka lawa e normalize ai i kou kahe koko.
Ina o 'haʻahaʻa a kiʻekiʻe kiʻekiʻe paha, ka mea nui o ka nohona e pono ai; e hoʻemi ia i ka hoʻohana ʻana i nā lāʻau. I nā hihia āpau, a hoʻokokoke honua ʻoi aku ka hopena o ke kaomi koko ma mua o ka lawe ʻana i ka lāʻau wale nō.
nā lāʻauʻona
Nā ʻano lehulehu o nā lāʻauʻona, i loaʻa ma ke kuhikuhi ʻana, hiki ke hāʻawi pono i ka kaohi o ke kahe kiʻekiʻe. Pono ka hapanui o nā mea maʻi i 2 a ʻoi paha nā lāʻau e hiki i nā pahuhopu kaomi koko. Eia nā mea i hoʻohana mau ʻia.
- Nā Diuretics. Paipai lākou i ka hoʻopau ʻia ʻana o ka nui o ka wai a me ka paʻakai ma o ka mimi. Nui a hewahewa nā ʻano, i loaʻa i nā ʻano hana like ʻole.
- Nā poloka beta. Hoʻoemi lākou i ka helu o ka puʻuwai a me ka ikaika o ka hoʻokuʻu ʻana o ke koko mai ka puʻuwai.
- Nā poloka ʻauana kalipuna. Hoʻokumu lākou i nā aʻa e hoʻonui a hoʻoliʻiliʻi i ke kaumaha o ka naʻau.
- Ke hoʻohuli nei ʻo Angiotensin i nā mea kūpale enzyme. Loaʻa iā lākou ka hopena dilating ma nā aʻa, ma ke pale ʻana i ka hana o kahi hormone (angiotensin).
- ʻO nā poloka Angiotensin receptor (i kapa ʻia ʻo sartans). E like me ka papa o ka lāʻau mua, pale lākou i ka angiotensin mai ka hana ʻana i nā kīʻaha koko, akā na ka ʻano hana ʻē aʻe.
- Inā kūleʻa ʻole ka mālama ʻana me kahi hui ʻana o hoʻokahi o kēia mau lāʻau, hiki i kāu kauka ke kuhikuhi i nā lāʻau ʻē aʻe, e like me nā alpha blockers, alpha-beta blockers, vasodilators, a me nā mea hana kikowaena.
ʻLelo aʻoaʻo. kekahi lāʻau lapaʻau over-the-counter, e like me nā lāʻau anti-inflammatory nonsteroidal (eg ibuprofen), hiki ke hoʻonui i ke kahe o ke koko i ka poʻe me ke koko kiʻekiʻe. E ʻimi mau i ka ʻōlelo aʻoaʻo mai kāu kauka a kauka paha ma mua o ka lawe ʻana i nā lāʻau. |
ai
No nā ʻōlelo aʻoaʻo hou aʻe, e nīnau aku i kā mākou papaʻai kūikawā Kahe koko kiʻekiʻe. |
ʻai
Hiki ke hoʻohaʻahaʻa i kou kaomi koko ma ka hoʻopili ʻana i nā ʻōlelo aʻoaʻo aʻe:
- Pau ka nui o huaʻai a me nā meaʻai.
- E kaupalena i kāu lawe paʻakai : hōʻike nā haʻawina e 30% o ka poʻe hypertensive (ʻo ka mea maʻalahi hoʻi i ka sodium) hiki ke kāohi i ko lākou kahe koko ma o ka hōʻemi ʻana i kā lākou paʻakai.11. Inā pono, e kuke a kau paha, e hoʻololi i ka paʻakai paʻakai, ka paʻakai kai a i ʻole fleur de sel me ka paʻakai paʻakai.
- E hoʻohālikelike i kāu inu wai ʻona a me ka caffeine (ʻoi aku ka nui o 4 mau kofe i kēlā me kēia lā).
- Hoʻonui i kāu ʻai o Omega-3 o ke kumu kai, loaʻa loa i ka mackerel, salmon, trout, herring and cod.
- ʻAi kālika: ʻoiai ʻaʻole i hōʻoia ikaika ʻia kāna mau ʻano maikaʻi, ʻōlelo aku kekahi mau kauka i kālika no kāna mau waiwai vasodilator (e nānā i nā hoʻokokoke komplementary).
ʻO kaʻai DASH
Ma ʻAmelika Hui Pū ʻIa, nā kākoʻo o ka National Institutes of Health (NIH) ʻO kaʻai DASH (Nā Hōʻailona ʻAiʻai e Hoʻōki i ke Kūlana kiʻekiʻe). Hoʻonohonoho kūikawā ʻia kēia papaʻai e mālama i ke koko kiʻekiʻe. Pili ia i ka papaʻai Mediterranean. Ua hōʻike ʻia ka noiʻi ʻana i ka pono a, i ka hihia o ke kahe o ke koko kiʻekiʻe, hiki iā ia ke pani i nā lāʻau maʻamau. ʻO ka nānā mau ʻana o kēia papaʻai e hoʻoliʻiliʻi ana i ke kaomi systolic mai 8 mmHg a i 14 mmHg, a me ke kaomi diastolic mai 2 mmHg a i 5,5 mmHg9.
I kēia papaʻai, aia ke koʻikoʻi huaʻai a me nā meaʻai, ka ʻōpala āpau, ka kaomi, iʻa manu moa a nā huahana waiu momona haʻahaʻa. ʻO ka ʻai ʻana o nā ʻiʻo ʻulaʻula, kō, momona (a ʻoi aku ka momona momona) a hoʻēmi ʻia ka paʻakai.2.
KA 2 kcal MAKAʻU MAKAHI | |
Paipai ʻia nā lawelawe ma ka lā | Nā laʻana o ka lawelawe ʻana |
ʻO nā hua ʻai palaoa piha 7 ke 8 | - 1 ʻāpana o ka palaoa āpau - 125 ml a i ʻole 1/2 kīʻaha o ka cereal maloʻo i waiwai i ka fiber - 125 ml a i ʻole 1/2 kīʻaha o ka laiki palaunu, pasta i waiwai i ka fiber dietary a i ʻole nā hua (barley, quinoa, a pēlā aku.) |
lau 4 ke 5 | - 250 ml o ka letusce a i ʻole nā lāʻau lau ʻē aʻe - 125 ml a i ʻole 1/2 kīʻaha o nā mea kanu - 180 ml a i ʻole 3/4 kīʻaha wai momona |
hua 4 ke 5 | - 1 hua waena - 125 ml a i ʻole 1/2 kīʻaha o nā huaʻai hou, paʻahau a i ʻole kē kē kēa - 180 ml a i ʻole 3/4 kīʻaha o ka wai momona - 60 ml a i ʻole 1/4 kīʻaha o nā hua maloʻo |
Nā huahana waiū momona momona 2 ke 3 | - 250 ml a 1 paha kīʻaha o ka skimmed a i ʻole 1% waiū - 180 ml a i ʻole 3/4 kīʻaha o ka yogurt skimmed - 50 g a i ʻole 1 1/2 auneke o ka tī ʻāpana a i ʻāwī hapa ʻia paha |
ʻO kaʻiʻo, nā moa a me nā iʻa 2 a emi paha | - 90 g a i ʻole 3 auneke o nā ʻiʻo wīwī, nā moa, nā iʻa a iʻa iʻa |
kona kaikea a 2 ke 3 | - 5 ml a 1 tbsp paha. ʻaila a i ʻole margarine - 5 ml a 1 tbsp paha. mayonnaise maʻamau - 15 ml a i ʻole 1 tbsp. hoʻemi ʻia ka mayonnaise momona - 15 ml a i ʻole 1 tbsp. vinaigrette maʻamau - 30 ml a i ʻole 2 tbsp. vinaigrette haʻahaʻa-kalepona |
Nā legume, nā nati a me nā hua 4 a 5 i kēlā me kēia pule | - 125 ml a i ʻole 1/2 kīʻaha nā moa i kuke ʻia - 80 ml a i ʻole 1/3 kīʻaha o nā walnuts - 30 ml a i ʻole 2 tbsp. XNUMX tbsp ʻano lulu |
Nā meaʻai māmā a me nā meaʻono 5 i kēlā me kēia pule | - 1 hua waena - 250 ml a i ʻole 1 kīʻaha o ka yogurt hua - 125 ml a i ʻole ½ kīʻaha o ka yogurt paʻahau - 200 ml a i ʻole 3/4 kīʻaha pretzels - 125 ml a i ʻole ½ kīʻaha o ka hua gelatin - 15 ml a i ʻole 1 tbsp. XNUMX tbsp syrup maple, kō a Jam paha - 3 mau candies paʻakikī |
Puna: DASH hoʻopaʻa
ʻO ka hoʻoikaika kino
ka ʻano hoʻoikaika kino (paepae wāwae, holo, paikikala, hulahula, ʻauʻau) paipai ʻia. Paipai mākou e hana ma ka liʻiliʻi 20 mau lā i kahi lā, akā ʻo nā hoʻoikaika kino, ʻoi aku ka liʻiliʻi, maikaʻi. I ka wā lōʻihi, hiki i ka hoʻoikaika kino hoʻoikaika kino ke hoʻemi i ke kaomi systolic mai 4 mmHg a i 9 mmHg, ʻoiai me ka ʻole o ke kaupaona.9.
Akā naʻe, akahele me nā hoʻolālā e koi iā ʻoe e hāpai i nā kaupaona (ma ka hale hoʻoikaika kino, e laʻa me). Lilo lākou i mea hōʻole ke kiʻekiʻe ke koko.
I kēlā me kēia hihia, ʻoi aku ka maikaʻi o ka ʻimi ʻana i ka ʻōlelo aʻoaʻo a kāu kauka ma mua o ka hoʻomaka ʻana i kahi papahana hoʻoikaika kino. E kūkākūkā i kā mākou faila e hana nei: ke ala hou o ke ola! E nānā pū i kā mākou papahana Fitness.
Weight Loss
Ināʻoe he ka nui, ʻo ka lilo ʻana o ke kaupaona ke ala kūpono e hōʻemi ai i ke koko. Ma ka awelika, e lilo ana ka 2 ogram kilokika (5 paona) i ke kulu o ke kaomi systolic o 5 mmHg a me ke kaomi diastolic o 2,5 mmHg.
Nā hana anti-stress
Le stress,keʻena ahaunaele pāʻani i kahi kuleana nui i ka hoʻomaka o ka hypertension. Kuhi kekahi mau loea i ka hoʻoluhi hiki ke piʻi i ke kahe o ke koko e 10%. Paipai kekahi mau kauka i nā hoʻokokoke ʻana e like me ka noʻonoʻo ʻana, ka hoʻomaha ʻana, a i ʻole yoga. Hoʻomaʻamaʻa mau (ma ka liʻiliʻi he 2 a he 3 mau manawa i ka pule), hiki i kēia mau mea ke hāʻawi i nā hopena maikaʻi. Hiki i nā poʻe me ke koko kiʻekiʻe ke manaʻo e hōʻemi i ko lākou systolic pressure e 10 mmHg a me ko lākou diastolic pressure e 5 mmHg12Eg.
Hāʻawi ʻo PasseportSanté.net podcast i ka noʻonoʻo ʻana, ka hoʻomaha ʻana, ka hoʻomaha ʻana a me nā hiʻohiʻona hiʻohiʻona e hiki ai iā ʻoe ke hoʻoiho no ka manuahi ma ke kaomi ʻana iā Meditation a me nā mea hou aku. |
Me kēia mau hana, e hōʻalo ʻia ka hassle kūpono ʻole. No laila e pili ana i ke aʻo ʻana e hōʻemi i nā mea koʻikoʻi e pili ana i ka nohona: mālama maikaʻi i kou manawa, hoʻoholo i kāu mau mea nui, etc.
No nā mea hou aʻe e pili ana i kēia, e ʻike i ka ʻaoʻao hoʻokuʻi komplementary.
I mea e hōʻoia ai i kahi ukali ʻoi aku ka maikaʻi a kōkua i ke kauka e hoʻomaʻamaʻa i ka lāʻau ana i ke kahe o ke koko i hoʻokahi a ʻelua paha manawa o ka pule ke hoʻohana nei i kahi mea nānā i ke kaomi koko. E hana ai i kēia, hiki iā ʻoe ke kiʻi i kahi hāmeʻa e nānā mua ʻia i kahi keʻena lapaʻau e hōʻoia i ka pololei. I kēlā me kēia heluhelu, kākau i nā waiwai i loaʻa a hōʻike iā lākou i kāu kauka i ka wā e hiki mai ana. Ke kūpaʻa ka uila, hiki ke ana ʻia i ka manawa pinepine. |