He ʻumi mau meaʻai e hoʻoikaika ai i ke olakino puʻuwai

He ʻumi mau meaʻai e hoʻoikaika ai i ke olakino puʻuwai

ʻO nā meaʻai a me nā ʻōnaehana meaʻai kekahi o nā wahi hoʻopaʻapaʻa o ke olakino. I ka hoʻāʻo ʻana e hoʻomaʻamaʻa i ka ʻōlelo aʻo, ua hāʻawi ka American Heart Association (AHA) i ka helu o XNUMX mau meaʻai maʻamau e hōʻike i ka nui o ka hiki ke hoʻomaikaʻi i ke olakino cardiovascular, e like me New Atlas, e haʻi ana i ka puke pai Circulation.

ʻike hewa

Ua ʻōlelo ʻo Christopher Gardner, he lālā o ka American Heart Association a he kaukaʻi ma ke kula ʻo Stanford University School of Medicine: "Ua pahū ka nui o nā ʻano meaʻai ʻē aʻe a kaulana i nā makahiki i hala iho nei, a ua hiki i ka nui o nā kuhi hewa ʻole e pili ana iā lākou ma ka ʻoihana pūnaewele. pae koʻikoʻi.

Ua hoʻohui ʻo ia, "ʻike pinepine mākou he nui ka poʻe i maopopo ʻole i nā ʻano meaʻai maʻamau a ʻaʻole hahai lākou e like me ka mea i manaʻo ʻia. I kēia hihia, he paʻakikī ke helu ʻana i ka hopena o kahi 'ʻai kūpono' a hoʻokaʻawale iā ia mai kahi 'ʻai i ʻae ʻia', me ka ʻike ʻana, no laila, ʻelua wale nō mau ʻike noiʻi kūʻē i hiki ke hōʻike i ka pili nui ʻana i ka meaʻai. ma kekahi haʻawina, a me ka hahai haʻahaʻa i ka haʻawina ʻē aʻe.

Ua loiloi ka poʻe akamai i nā meaʻai i ʻōlelo ʻia e ka American Heart Association no ke olakino naʻau. Hoʻokomo ʻia nā alakaʻi i nā ʻano i ʻike maikaʻi ʻia o ka ʻai olakino, e like me ka ʻai ʻana i nā ʻano huaʻai a me nā mea kanu, nā kīʻaha holoʻokoʻa ma mua o nā kīʻaha i hoʻomaʻemaʻe ʻia, nā kumu olakino olakino e like me nā mea kanu, a me ka hōʻemi ʻana i ke kō a me ka paʻakai, a me nā mea ʻē aʻe.

10 meaʻai

Ua helu ʻia nā meaʻai ma ka pālākiō hoʻokahi a hiki i ka 100 a māhele ʻia i ʻehā pae, a penei nā hopena:

pae ʻekahi

• Ua loaʻa i ka ʻōnaehana Dash 100
• He meaʻai meaʻai a me ka iʻa 92
• ʻAi Mediterranean 89

Papa Elua

• He meaʻai vegan e komo pū ana i ka waiu a me ka waiū 86
• ʻAi ʻai meaʻai me ka ʻiʻo ʻole a i ʻole ka waiu 78

ʻO ka pae ʻekolu

ʻAi momona haʻahaʻa 78
ʻAi momona haʻahaʻa loa 72
• ʻAi ʻai haʻahaʻa 64

pae ʻehā

• Paleo System (Stone Age) 53
• ʻAi keto haʻahaʻa haʻahaʻa 31

ʻO kaʻai DASH, ka mea iʻikeʻia e kōkua i ka ho'ōkiʻana i ke koko kiʻekiʻe, ua puka mai ma luna, he haʻahaʻa i ka paʻakai, hoʻohuiʻia ke kōpaʻa a me nā meaʻai i hanaʻia,ʻoiai he kiʻekiʻe i nā mea kanuʻaiʻole, nā huaʻai, nā kīʻaha piha a me nā legumes. Loaʻa ka nui o nā protein mai nā kumu mea kanu, e like me nā legumes, beans, a i ʻole nati a me ka iʻa.

paʻakai

ʻO ka meaʻai Mediterranean ka haʻahaʻa ma mua o DASH ma muli o ka nele o nā alakaʻi no ka lawe ʻana i ka paʻakai, a ʻo ia ka mea e kau mua ai i nā ʻano meaʻai meaʻai.

ʻO kekahi mau ʻano, e like me ka meaʻai ʻai ʻole, ka meaʻai meaʻai, nā wahi nalowale no kekahi mau pilikia olakino, e like me ka nele o nā kumu huaola B12, ʻoiai ʻo nā meaʻai haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa i helu ʻia i ke kolu o ka papa ma muli o kā lākou kaohi ʻana i nā meaʻai e like me nā huaʻai, nā aila meaʻai olakino, nā huaʻai, nā kīʻaha, a me nā legumes.

kūlana maikaʻi ʻole

ʻO ka ʻai paleo (e pili ana i nā meaʻai i manaʻo ʻia ua ʻai ʻia e ka poʻe o ka Makahiki Pōhaku) a ʻo ka ʻai keto ka mea hope loa, ʻoi aku ka maikaʻi ʻole no kā lākou ʻai ʻana a me ka hoʻomau.

Ua wehewehe ʻo Polofesa Gardner e hoʻopau ka meaʻai keto i nā mea he nui a "paʻakikī i ka hapa nui o ka poʻe e pili i ka wā lōʻihi. ʻOiai aia paha nā pōmaikaʻi pōkole a me ka nui o ka pohō kaumaha, ʻaʻole hiki ke hoʻomau ʻia, "me ka ʻike ʻana i kēlā me kēia meaʻai kūpono i ke kōkua ʻana, mai kahi hiʻohiʻona kūpono, e mālama i nā pahuhopu pohō a paʻa.

Haʻalele i ka hoʻokē ʻai manawaleʻa

ʻAʻole loiloi ka poʻe noiʻi i nā papahana meaʻai pāʻoihana, nā ʻano ʻai e like me ka hoʻokē ʻai manawaleʻa, a i ʻole nā ​​hoʻolālā e hoʻoponopono i nā pilikia olakino ʻole.

ʻO ke olakino cardiovascular e pili ana i nā kaʻina hana e hoʻohuli i ka metabolism a me ka pilikia o ka maʻi cardiovascular. Hoʻopili lākou i ka glucose koko, cholesterol a me nā momona ʻē aʻe, ke koko, a me ke kaumaha. Inā hopohopo kekahi o kēia mau hōʻailona, ​​piʻi ka pilikia o ka maʻi puʻuwai.

Aʻo paio

ʻO ka noiʻi hou loa, ʻo ia ka mea mua o kāna ʻano e ana i nā pono o nā meaʻai e kūʻē i nā kumu olakino o ka naʻau, ke manaʻo nei e wehe i nā ʻōlelo aʻo kū'ē.

Hoʻomaopopo ka ʻAhahui Puʻuwai ʻAmelika i ka pono o kēia mau alakaʻi e noʻonoʻo i nā ʻokoʻa moʻomeheu, palekana meaʻai a me nā wao nahele meaʻai, ka mea e kaupalena ʻia ai ke komo ʻana i ka meaʻai olakino, a e komo pū me nā hui marginalized mōʻaukala.

ʻO ka wānana horoscope a Maguy Farah no ka makahiki 2023