Nā mea e hoʻokaʻawale ʻia mai nā maʻi me ke kaomi

Nā mea e hoʻokaʻawale ʻia mai nā maʻi me ke kaomi

ʻAʻole hiki i ke kanaka me ke koko kiʻekiʻe ke ʻike iki i kekahi mau hōʻailona, ​​akā e ʻike maoli ʻoe i ka hopena, ʻoiai ke koko kiʻekiʻe ke kumu o nā pilikia olakino, mai ka pōʻino o ke kino a hiki ke alakaʻi i nā pilikia ʻē aʻe e like me ka maʻi puʻuwai, ma muli o he nui nā kumu, e like me nā mea maʻamau i ka ʻai maikaʻi ʻole.

ʻO ka puhi paka, ke kaumaha, a me ka ʻai ʻana i nā meaʻai hewa ke kumu i nā pilikia he nui e alakaʻi ai i kēia pilikia, akā ma ka kamaʻilio ʻana i ke ʻano a me ka mea āu e ʻai ai, hiki iā ʻoe ke pale maʻalahi i nā pilikia o ke koko kiʻekiʻe, e like me CNN, e like me ka poʻe loea meaʻai.

ʻAʻole lawe i ka potassium

ʻO ka mua o kēia mau hana maikaʻi ʻole ʻaʻole ia e hoʻokomo i kahi meaʻai koʻikoʻi i kāu ʻai e like me ka potassium, hiki ke alakaʻi i ka pōʻino i ka wā lōʻihi.

Ua wehewehe ʻo Dietitian Maria Rodriguez e hiki i kekahi mau meaʻai waiwai nui o ka potassium ke kōkua i ka hoʻohaʻahaʻa i ke koko.

E ʻai i nā meaʻai i hana ʻia

Eia kekahi, ʻo ka ʻai nui ʻana i nā meaʻai i hoʻoponopono ʻia e hiki ke hōʻino i kou pae koko.

Ua wehewehe ka loea olakino ʻo Elina Kaidanian, ʻoi aku ka nui o ka sodium ma mua o nā meaʻai ʻē aʻe. No ka laʻana, ka sopa i hana ʻia a i ʻole ka sopa i hana ʻia ma ka home.

ʻAi i waho

Ma ka pōʻaiapili like, ua ʻōlelo ʻo Kidanian he leʻaleʻa ka ʻai ʻana i waho, akā ua kaupalena nā koho meaʻai olakino, a ʻaʻole hiki ke kaupalena ʻia ka sodium i hoʻohui ʻia i nā meaʻai hale ʻaina, ʻoi aku ka maikaʻi o nā meaʻai haʻahaʻa e like me ka meaʻai wikiwiki.

ʻAʻole heluhelu i nā ʻike meaʻai

Eia kekahi, ua wehewehe ʻo ia ʻo ka heluhelu ʻole ʻana i nā meaʻai a me nā ʻano meaʻai i ke kūʻai ʻana i ka meaʻai i hoʻopaʻa ʻia kekahi o nā hewa maʻamau a mākou e hana ai, me ka ʻike ʻana i ka nānā ʻana i nā pae sodium, no ka laʻana, i nā huahana a me ka hoʻohālikelike ʻana iā lākou kekahi o nā mea nui i ka mālama ʻana i ko mākou olakino. .

ʻai i palai

Ma ka like, pili loa ka ʻai ʻana i nā meaʻai palai me ke koko kiʻekiʻe, e like me ka loea ʻo Trista Best.

Ua wehewehe ʻo ia ʻelua kumu nui o ke koko kiʻekiʻe ma muli o nā meaʻai palai. ʻO ka mea mua, loaʻa iā lākou nā momona saturated a trans, hiki ke alakaʻi i ke kaumaha. Hiki i ke kaumaha ke alakaʻi i ke koko kiʻekiʻe, no ka mea, pono ka puʻuwai e hoʻoikaika nui i ke kahe koko ma o ka nui nui.

Hoʻokomo pū ka paona nui i ke kaomi ma nā puʻupaʻa, he ʻano koʻikoʻi i ka hoʻoponopono ʻana i ke koko.

ʻO ka lua, pili pinepine nā meaʻai palai me ka momona, akā he kiʻekiʻe lākou i ka sodium. ʻO ka berena a me nā mea ʻala i hoʻohana ʻia no ka palai ʻana i nā meaʻai he kiʻekiʻe pū kekahi i ka sodium.

ʻAʻole ʻai i nā momona olakino

Inā pono ʻoe e hoʻohaʻahaʻa i ke kahe o ke koko, ʻaʻole pono ʻoe e hoʻopau loa i nā momona, ʻoi aku ka maikaʻi o nā momona, i loaʻa i loko o nā avocados, ʻaila ʻoliva a me ka pata pīnī no ka laʻana.

Ua ʻōlelo ʻo Katie Tomashko, ka meaʻai meaʻai, hiki i nā momona olakino e like me ka omega-3 fatty acids ke kōkua i ka hoʻēmi ʻana i ka mumū a me nā pūhui mālama moku koko (ʻike ʻia he oxilipins) i loko o ke kino.

Ka nui o ka paʻakai

Ma ka like, aia ka paʻakai i ka sodium ka mea nui i ka maʻi puʻuwai a me ke koko kiʻekiʻe.

No laila, inā he koko kiʻekiʻe kou, pono ʻoe e hoʻomalu koke i kāu ʻai ʻana i ka paʻakai. E hōʻalo i ka hoʻokomo ʻana i nā meaʻai me ka nui o ka paʻakai i kāu papa ʻai.