Pehea e hānai ai i ka mea i loaʻa i ka puʻuwai puʻuwai?

Pehea e hānai ai i ka mea i loaʻa i ka puʻuwai puʻuwai?

Aloha. I kēia manawa ua loaʻa wau i ka puʻuwai puʻuwai. Hiki iā ʻoe ke kōkua iaʻu i ka hānai ʻana?

Pani ʻia ka nīnau i nā pane hou.
Ne Gerekir Ua loli ke kūlana e pili ana i ka kau 30 / 12 / 2021
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Aloha Nurten,

ʻO ka mea mua, e ola koke.

ʻO ka hōʻeha puʻuwai kahi maʻi i kū me ka ʻeha o ka umauma koʻikoʻi ma muli o ka lawa ʻole o ka ʻāpana pili o ka puʻuwai puʻuwai ma muli o ka hiki ʻole o ka ʻāpana pili o ka puʻuwai puʻuwai e hānai a me ka hoʻonele ʻana o ka oxygen ma hope o kahi maʻi i nā aʻa coronary o ka puʻuwai, a he hiki ke hopena i ka make.

Nā Pahu Laʻi Coronary: Hiki iā ʻoe ke noʻonoʻo ʻo ia nā lālā mua o ka aorta, ka moku nui e hāʻawi i ke koko mai ka puʻuwai i ke kino holoʻokoʻa.

He mea nui ia pehea ka manawa koke e komo ai ka puʻuwai ma hope o ka pilikia, ka nui o ka paʻa ʻana i ka puʻuwai, kona ʻino a me ka hopena o ka puʻuwai e kēia paʻa. Ma hope o kēia kaʻina hana, pono e hoʻololi i kahi ʻano nohona. Pono ʻoe e nīnau i kāu kauka a hana e like me kāna ʻōlelo.

ʻAʻole ʻoe e ʻāwīwī. Pono ʻoe e hāʻawi i kou puʻuwai, ʻuhane a me kou kino i ka manawa e hoʻomaha ai. E kūkākūkā pono me kāu kauka ke hoʻi ʻoe i nā hana maʻamau, pehea e hōʻemi ai i ka ukana i ka puʻuwai, inā pono ʻoe e hoʻololi i nā hana, a me nā nīnau ʻē aʻe e ala koke mai ana.

Inā e noʻonoʻo ʻia nā pilikia ma hope o ka heʻe ʻana o ka puʻuwai puʻuwai, hiki loa ke loaʻa hou i ka puʻuwai puʻuwai. No ka mea ʻo ke atherosclerosis, ka mea e hōʻeha i ka puʻuwai, he maʻi ia ma ke ola a pau.

He aha ke kumu o ka puʻuwai puʻuwai?

⚠️ Genetic predisposition
.️ Kānāwai kiʻekiʻe
⚠️ Diabetes
ʻO Cholesterol
.️ puhipaka
⚠️ Kaumaha keu
.️ Nā papaʻai pono ʻole

Inā ʻaʻole ʻoe e hoʻoneʻe iā lākou mai kou ola, e hoʻomau ana kou makaʻu i ka loaʻa ʻana o kahi puʻuwai puʻuwai hou. Pono e mālama maikaʻi ʻia kēia mau mea e hōʻalo ai i ka hoʻi hou ʻana. Hiki i kahi hōʻeha puʻuwai hou ke lilo i mea ʻoi aku ka weliweli a make hoʻi no ka puʻuwai i hōʻino ʻia.

Pono ʻoe e hoʻololi i kāu papaʻai

Hiki i nā hoʻololi o ka meaʻai ke kōkua i ka hōʻemi ʻana i ka hopena o ka puʻuwai ʻelua.

✔️ ʻOi aku nā hua a me nā lau
✔️ 2 mau iʻa iʻa i kēlā me kēia pule
✔️ Moa moa ʻole
✔️ Nuts a me nā legume
✔️ Nā huaʻai holoʻokoʻa
✔️ ʻO ka ʻai ʻana i nā meaʻai i hana ʻia me ka aila ʻoliva
✔️ Nā mea hana waiū momona momona
✔️ 5-6 mau hua i kēlā me kēia pule

E ʻike pono i ka hoʻopiha ʻana o kāu pā i nā mea kanu like ʻole. Hiki ke hoʻohana ʻia nā mea kanu kēla a me nā hau paʻakai i ka lōʻihi inā ʻaʻohe o lākou paʻakai a kō.

He aha e hōʻalo ai i ka nui

Mai hoʻopau i ka nui o ke kō, ka paʻakai a me nā momona momona. E palena ʻoe i ka momona momona a pāpā loa i nā momona trans iā ʻoe iho.

❌ Ke overtired, noho kau
. Hoʻopilikia
❌ Nā ʻano meaʻai wikiwiki loa
❌ ʻAi ʻia i ka meaʻai, ʻoiai inā hoʻomākaukau ʻia ma ka home
❌ Paakai, kō
❌ Nā meaʻai kēpau i loaʻa ka paʻakai a kō paha
❌ Nā meaʻai māmā e like me nā ʻāpana, nā kuki, nā ʻaikalima
❌ Hoʻomākaukau i nā meaʻai paʻa
Tr Pāleka a me nā pōpō
❌ Ketchup, mayonnaise
At ʻiʻo (Kau palena)
❌ ʻAlekohola, paka
❌ ʻO nā aila mea kanu hydrogenated (momona momona)

Kūʻai ʻIʻa

Pono e ʻai i ʻelua mau iʻa i kēlā me kēia pule. ʻO ka iʻa kekahi o nā meaʻai maikaʻi loa no ka puʻuwai, akā pono ʻoe e koho i nā ʻano kūpono.

? Salemona
? Sardine
? Trout
? Kealohapau
? tuna

ʻO kēia mau iʻa āpau i waiwai i ka Omega-3. Manaʻo ʻia ʻoi aku ka maikaʻi ʻoiai loaʻa iā ia nā Omega-3 fatty acid e kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol a me ka hoʻomaikaʻi ʻana i ke olakino vascular.

ka hoʻohana ʻana i ka sodium

Ka palena i kāu lawe ʻana i ka sodium i kēlā me kēia lā i 1.500 mg a i ʻoi aku ka liʻiliʻi o ka mālama ʻana i ke kahe o ke koko.

Mea inu inu

ʻO ka mea inu maikaʻi loa ka wai mau. E noi i kāu kauka inā hiki iā ʻoe ke inu i ke kī a me ke kofe. Nānā ʻole ʻia, pono ʻoe e inu iā lākou me ka ʻole o ka kirimina, ka waiū o ka waiū a me ke kō.

hoʻoikaika kino

Ma waho aʻe o ka meaʻai maikaʻi, hiki i ka hoʻoikaika kino mau ke hoʻomaikaʻi i ke olakino puʻuwai.
Ma hope o kou hoʻomaha maikaʻi ʻana, pono ʻoe e hoʻomaʻamaʻa i ka hele wāwae, hoʻoikaika kino a hoʻolōʻihi i ka neʻe no 1 hola i ka lā, inā ʻaʻole kaumaha lākou.

Kaumaha kaumaha

ʻO ke kaumaha nui kau i ke koʻikoʻi koʻikoʻi ma ka puʻuwai. ʻO kaʻai a me ka hoʻoikaika kino e kōkua iā ʻoe e lilo i ka paona. Eia nō naʻe, i kekahi mau hihia ʻaʻole lawa kēia. ʻO ka nui o ke kaupaona wale nō ka piko o ka hau. E kamaʻilio i kāu kauka e pili ana i nā ʻanuʻu e pono ai ʻoe e hana me ia.

Ka hana ʻana me ke koʻikoʻi

Hoʻopilikia ka pilikia i kou olakino puʻuwai. Kōkua e hōʻemi i ke koʻikoʻi me ka noʻonoʻo ʻana a i ʻole nā ​​ʻano hana hoʻomalu iho.

Ka haʻalele ʻana i ka puhipaka a me ka palena ʻana o ka waiʻona

Mālala ka waiʻona i ke koko, no laila pono e hoʻopau ʻia i ke kaulike inā loaʻa ʻoe i ka puʻuwai puʻuwai. ʻAʻole hōʻino wale ka puhipaka i kou puʻuwai. ʻIke ʻoe he nui nā kumu e haʻalele iā ia.

Nā ʻano papaʻai no ka puʻuwai olakino

Inā hoʻoholo ʻoe e hele i ka papaʻai, e nīnau mua i kāu kauka. ʻAʻole kūpono kēlā me kēia ʻano papaʻai no kou puʻuwai.

Koho i hoʻokahi e hoʻonui i kāu lawe ʻana i nā mea kanu, nā huaʻai a me nā kīʻaha holoʻokoʻa; e komo pū nā huahana waiū momona momona, nā moa, nā iʻa, nā legume, nā aila mea kanu non-tropical a me nā nati; palena i ka ʻai ʻana o nā mea ono, nā mea inu kō a me ka ʻulaʻula. No ka mālama ʻana i kahi kaupaona olakino, hoʻohui i ka papaʻai me ka hoʻoikaika kino e puhi ai i nā calorie e pau ai ʻoe.

➜ DASH (Meaʻai wikiwiki)

He papaʻai ia i hoʻolālā ʻia e hoʻohaʻahaʻa i ke kahe o ke koko. E like me ka papaʻai o ke Kaiwaenahonua, nānā ia i nāʻiʻo momona a me nā mea kanu i kanu ʻia.

ʻO ka ʻokoʻa nui mai nā papaʻai ʻē aʻe: Makemake ʻo DASH e hoʻēmi i ka sodium i kāu mau meaʻai.

He aha ka mea e pau ai

Nā mea kanu
‌ ###️ Nā hua
‌ ###️ Nā huaʻai holoʻokoʻa
‌ ###️ Nā huahana waiū momona momona a momona hoʻi,
✔️ ‌ lawaiʻa
✔️ ‌ mau pī
✔️ ‌Aila huakō

ʻAʻole lākou e pau

ʻIʻo momona
Products ‌ Nā huahana waiū momona a me ka niu, nā lā
Oils ‌ ʻO nā aila kolo, e like me nā meaʻai i hoʻoponopono ʻia
. Ugar Manuʻai
. ‌ʻĀina

. Kaʻai Mediterranean

ʻAʻole palena pololei ka papaʻai Mediterranean i ka lawe ʻana o ka sodium, akā hiki ke hoʻoliʻiliʻi kūlohelohe i ka sodium ma muli o ka nui o nā mea kanu mea kanu.

Kuhi kēia papaʻai i nā momona momona, ka aila ʻoliva, nā legume, nā iʻa a me nā hua, a me nā ʻano mea kanu hou a me nā huaʻai. Hiki ke ʻai ʻia i nā ipu waiū a me nā meaʻai wale nō.

Inā hoʻoholo ʻoe e hoʻokomo i nā huahana waiū i kāu papaʻai, pono e loaʻa iā lākou ka 1% momona a ʻoi aku paha.

➜ Nā papaʻai hoʻokumu mea kanu

Hoʻokumu kēia papaʻai i ka ʻai liʻiliʻi liʻiliʻi. Hoʻokumu ʻia lākou i nā huaʻai a me nā lauʻai, nā palaoa, nā legume. ʻAʻole koi ʻia ka poʻe me ka maʻi puʻuwai (naʻau a me nā kīʻaha koko) e hāhai i ka vegan ikaika a i ʻole nā ​​meaʻai vegetarian ma muli o kā lākou haʻahaʻa vitamona B12. ʻO kahi pescatarian (ke kanaka e ʻai ʻole i ka ʻiʻo ʻē aʻe ma mua o ka iʻa) a i ʻole ka papaʻai mea kanu me ka ʻiʻo kaupalena maikaʻi.

ʻO ka ʻai ʻana i nā meaʻai mea kanu ke hāʻawi i kahi haʻahaʻa o ka maʻi puʻuwai, maʻi ʻaʻai, hahau a me ka maʻi diabetes type 2.

ʻO ka ʻai ʻana i ka ʻiʻo liʻiliʻi ʻo ia hoʻi ka ʻai ʻana i ka momona a me ka momona momona.

Hoʻomaha nā Pesketarians i ka ʻai ʻana i ka ʻi me ka ʻole o nā hemahema i ka wikamina B12, zinc, calcium, a protein paha. Ma ke ʻano holoʻokoʻa, like kēia papaʻai me ka papaʻai Mediterranean. Hoʻokaʻawale ia i hoʻokahi wale nō ʻiʻo. ʻIʻo iʻa. Loaʻa iā ia ke kumu o ka Omega-3 mau momona momona e pono ai i ka iʻa iʻa.

He aha ka mea e pau ai

✔️ Legume
✔️ ʻO ka iʻa wai wai paʻakai a me ka paʻakai
✔️ Crustaceans
✔️ Māmole
✔️ Nā Meaʻai
✔️ Nā hua
✔️ Nā hua a me nā ʻano pua sunflower
✔️ Nā kīʻaha āpau
✔️ Nati
✔️ Nā hua moa
✔️ Nā huahana waiū

ʻAʻole hiki iā lākou ke hoʻopau ʻia

❌ ʻAi o nā holoholona wela

➜ Kaʻai meaʻai maʻemaʻe

ʻO ka ʻai maʻemaʻe ʻaʻole ia he papaʻai i loko ona iho, he ʻano ʻai ia. ʻO ke kumumanaʻo e hoʻopau i nā meaʻai āpau e hoʻoliʻiliʻi i nā meaʻai i hana ʻia i mea e emi ai nā kala a me nā preservatives ma ka papa ʻaina. ʻO nā mea ʻai kēpau a paʻa hoʻi i piha ʻole ka paʻakai a me ke kō ka mea i koe o kēia kānāwai.

ʻO ka mea hōʻemi i ka papaʻai meaʻai maʻemaʻe pono ʻoe e kuke i ka nui o nā meaʻai ma ka home. I nā hale ʻaina a me nā cafe hiki iā ʻoe ke inu i hoʻokahi aniani wale nō.

ʻO kahi papaʻai maʻemaʻe e hōʻemi i kāu lawe ʻana i ka paʻakai, kō, a me ka momona momona. He maikaʻi maoli ia no ka puʻuwai inā hoʻohui ʻoe i ka palena o ka ʻiʻo ʻulaʻula i kēia papaʻai.

Ms. Nurten, hōʻike hou mākou i kā mākou makemake maikaʻi loa. Lana ka manaʻo e mālama pono ʻoe iā ʻoe iho ...

Ne Gerekir Manaʻo hoʻoponopono 09 / 08 / 2021

Mahalo nui loa, ʻaʻole wau i manaʻo i kahi pane kikoʻī i kaʻu nīnau. Mahalo nui no ka hoʻomālamalama ʻana iaʻu e pili ana i ka meaʻai.

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