ʻO ka kolamu nui, nā momona a me ka calcium e hiki ke hōʻiliʻili i nā hāhi, hana i kahi pākeke a hoʻopaʻa i ke kahe koko. ʻO ia ke kumu, ʻo kaʻaiʻai no ka atherosclerosis kahi ʻano nui o ka mālama maʻi.
ʻO ka hoʻomohala ʻana o ka atherosclerosis alakaʻi i kahiʻuʻuku o ka lumen o nā lāʻau, ka mea e hoʻonāukiuki ai i ka hoʻomohala ʻana o ka maʻi cardiovascular.
Ke komo nei ka lumen o loko o ke koko, ʻaʻole i loaʻa i nā aʻai a me nā io o nā kino a me nā oxygen. ʻO ia ke kumu, hoʻomaʻamaʻa nui ʻia nā meaʻai no ka atherosclerosis i loko o ka ʻōnaehana ʻoihana.
Inā ʻaʻole ʻoe e pili pono i kaʻai kūpono, a laila hiki i ka angina pectoris a me nā maʻi ʻē aʻe i ka hana o ke ʻano o ke ʻano o ka cardiovascular e hiki ke kū kūʻē i ka tukang o ka atherosclerosis. I ka hananaʻole o ka hāʻawi o ke koko i ka lolo, hiki i kahi hōʻeha ke ulu.
ʻOi kaʻai no ka atherosclerosis o nā kīʻaha koko o ka puʻuwai e pili ana i ka hoʻokō pono ʻana i nā rula o nā meaʻai:
- Pono e hoʻohaʻahaʻa i ka cholesterol.
- Mālama i nā meaʻai kiʻekiʻe i nā momona momona o omega-3.
ʻO ka "Bad" haʻahaʻa lipoprotein cholesterol i ke koko ke kumu nui o ka hoʻomoe plana. Akā hiki iā ʻoe ke hoʻohaʻahaʻa i ka cholesterol LDL ma kaʻai ʻana i nā meaʻai i kiʻekiʻe i ka lolo soluble. Hiki iā ia ke oatmeal me ka hoʻohui o nā lāʻau kanu i ka meaʻai.
ʻO nā meaʻai e like me ka wai kala a me ka ʻono i kēia manawa ke hoʻopaʻa ʻia me ka wai lāʻau e kālai ana i ka loaʻa ʻana o ka kolamu LDL. No ka laʻana, hoʻohana pinepine ʻia ka wai ʻona e hiki ke hoʻohaʻahaʻa i kāu kolesterol plasma ma o kahi o 10 mau pakeneka.
ʻO Omega-3 mau i loaʻa i ka pūnaehana momona o ka salmon wild a me nā iʻa momona ʻē aʻe e noho ana ma nā wai anuanu he ʻano ʻano momona o nā polyunsaturated e hiki ke hoʻohaʻahaʻa i ke koko a me nā triglycerides.
Hoʻopili atu i nā mea ʻai a me nā momona o nā iʻa ʻākau, loaʻa nā omega-3s i kekahi mau mea kanu mea kanu, e like me nā walnuts a me nā pālula.
ʻO nā mea kau e kū ai ʻo DHA a me EPA, ʻelua mau kino o ka omega-3 i manaʻoʻiʻo ia he pōmaikaʻi nui, aia ʻia ma mackerel, sardines, salmon, a me ka puaʻa.
Manaʻo ka Cardiology Association e ʻānai ʻia ma ʻekolu mau haneli o ka iʻa i hoʻokahi hebedoma.
Pehea e ʻai ai?
Ua hoʻomohala ka poʻe Nutrist i kahi helu o nā loiloi, ka hoʻokō me ka hoʻopōmaikaʻi ʻana i nā hana biochemical i loko o ke kino. Ma hope o kaʻai ʻana e hiki ke hōʻemi i ka kolamu ma ke kino a ma laila e hōʻemi ai i ka ulu ʻana o ka atherosclerosis.
E like me ka mea i ʻōlelo ʻia ma luna, i ka ʻai ʻana no nā atherosclerosis o nā moku o ka lolo a me ka ʻāʻī e pili ana i ka paʻa me nā lula o kaʻai.
Ma kahi o nā loiloi i ʻōlelo ʻia i luna nei, ʻoi aku ia he mea nui nui e hahai i kēia mau ʻōlelo aʻoaʻo:
- E hahai i ka haʻahaʻa momona momona.
- Ma kahi o nā loliʻai, pono ʻoe e haʻalele i ka ulaula, hoʻomaʻamaʻa pinepine, hoʻopaʻa i ka inu ʻawaʻawa a mālama pono i ke kaumaha o ke kino.
- Eia kekahi, i ka hihia o ka hiki ʻole o ka hoʻololi ʻana i ke ʻano a me ka ʻai, hiki i ke kauka ke hele aku i kuhikuhi i kahi ʻano o nā lāʻau lapaʻau kūikawā.
ʻO Dr. Dean Ornish i hana i ka meaʻai mua e hōʻike i ke kina ʻana o ka atherosclerosis a me ka pale ʻana o ka maʻi naʻau. He kīʻaha mea kanu kulana palupalu kahi e hoʻomaha ai i nā kapuwai māmā a kāpae i nā momona saturated mai ka meaʻai. A ʻōlelo ʻo ʻĀrani paha he kanahiku mau pakeneka o ka nui o ka nui mai loko mai o nā grains (cereals) a me nā kaola kālai kiʻekiʻe, a he iwakālua mau mea ka momona a he ʻumi hapa wale nō ka momona.
I ka hoʻohālikelike, nā kīʻenehana maʻamau hou e pili ana i ka kokoke o 50 pākēneka o nā momona.
Ka ʻo ka Cardiology Association e hōʻike aku ʻaʻole iʻoi aku ma mua o 30 o ka nui o ka meaʻai i ka momona.
ʻOiai ke kūpono o kēia ʻano meaʻai e kōkua i ka hoʻopau ʻana i ka atherosclerosis, ʻike ka poʻe he paʻakikī ke noho i kēia meaʻai no ka manawa lōʻihi.
ʻO ka mea ma muli loa ia, ʻaʻole ia e ʻae ʻia ka hoʻohana ʻana i ka ʻiʻo, ka iʻa, nā nati, ka waiū a i ʻole ka pulu, nā ʻano mea kanu lā.
Pono kēia ala noi i ke hoʻohui ʻana o nā lako ʻai iʻa piha o omega-3, akā ʻaʻole ʻae ʻia nā iʻa ma muli o kā lākou momona momona.
Hōʻike pinepine ka kolamu kiʻekiʻe i ka loaʻa ʻana o nā pilikia koʻikoʻi a me nā ala o ke kino i ke kino, e like me ka maʻi diabetes; pilikia pilikia maʻi pūpū.
ʻOiaʻiʻo, hiki i ke kauka ke kōkua i ke koho ʻana i nā kumu o ke kolamu kiʻekiʻe a me ka atherosclerosis, me ke hāʻawi aku i nā koho lapaʻau maikaʻi loa.
He aha nā kumukūʻai e koho ai no ka hoʻohana?
ʻO Atherosclerosis kahi ala i hoʻokomo ʻia ai ka plake ma ka paia o nā paia pā.
Hiki i kahi palaka e hiki mai ai ke hoʻopili i nā wahī, e hana ana i ke kahe koko ʻole i ka ʻōpū a me nā ʻili e alakaʻi ai i ka mua. I ka pololi o ka pololi o nā pūleʻa, ke kumu no ka malfunctions i kā lākou hana.
Hiki i kēia kūlana ke hoʻonui i ka nui o ka maʻi o ka naʻau, ka puʻuwai naʻau, a me nā hōʻeha. Hiki i kahi kīʻaha momona kiʻekiʻe ke hoʻonui i ke kolamu o ke koko a hoʻonāukiuki i ka haʻalele ʻana o nā mea i luna o nā paia o nā kīʻaha koko.
Akā ʻaʻole wale ka mālama ʻana i ka papaʻai i mea e lanakila ai ka pilikia, no ka laʻana, kahi koho meaʻai i koho ʻia maikaʻi ʻole - ʻoi aku ka maikaʻi o ka mālama ʻana no ka hoʻopau ʻana i ka atherosclerosis.
Hōʻike nā haʻawina i kahi pono kūpono no ka lawe ʻana i ka waikawa amino L-carnitine e hoʻomaikaʻi i nā lipoproteins density kiʻekiʻe a me nā haʻahaʻa triglycerides haʻahaʻa.
ʻO nā lipoproteins kiʻekiʻe koʻikoʻi a i ʻole HDL ka ʻano maikaʻi o ka cholesterol. ʻAʻole wale kēia mau lipid e hoʻonele i ka koloka maikaʻi loa i ke koko, hiki iā lākou ke kōkua i ka hoʻēmi ʻana i ka pāpaʻi ma nā paia arterial.
I ka wā, ʻo ka triglycerides kahi ʻano o ka momona e hōʻino ana i nā kaʻa. Hiki i nā kiʻekiʻe triglyceride ke alakaʻi i ka paʻakikī ʻana o nā huaʻala, hiki iā ia ke hoʻopau i ke kahe koko.
ʻO ka lawe ʻana i kahi mīhiku hou o ka L-carnitine hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino arterial, e hōʻemi ana i ka hōʻemi o ke koko kiʻekiʻe, ka maʻi naʻau, ka puʻuwai puʻuwai, a me nā hōʻeha.
ʻO kahi noi i paʻi ʻia ma ka Proceedings of the National Academy of Science i ka makahiki 2005 ka mea e hiki ai i ka arginine ke kōkua i ka hoʻomaʻemaʻe i nā hākini.
Hōʻike ʻia kahi hōʻike ma ke mau'āpana L-arginine hiki ke hoʻohuli i ka holomua o ka atherosclerosis inā lawe pū pū me L-citrulline a me nā antioxidants. Hoʻohālikelike ka hoʻohui ʻana o nā mea kanu kūpono i ka hoʻomaha koko, e kōkua ana e hoʻomaikaʻi i ke kahe koko. Pono ke noiʻi hou ʻana e hoʻoholo inā he hana like ka lāʻau like ʻole i nā poʻe āpau.
Ua komo pū ka amino acid L-citrulline i ka noiʻi aʻe ma luna. I ka manawa a L-citrulline i hui pū me L-arginine a me nā antioxidants, ua hoʻopiʻi ʻia kahi pane vasorelaxation, ma laila e hoʻomaikaʻi ai i ke kahe koko.
He aha nā meaʻai e koho ai ma ke ʻano o ka papaʻai?
ʻO nā hua a me nā huaʻai i ʻike ʻia he kumu nui ia o nā hāmeʻe, nā meaʻaiʻai, ke ʻano hoʻonaninani a nā antioxidant a me nā minerala.
Pono maikaʻi nā lau ʻala a me nā hua me ke komo ʻana o nā carotenoids, polyphenols a me nā meaola e like me nā meaola.
Ua hōʻike ʻia ka pilina ma waena o ka hoʻohana ʻana i nā huaʻai a me nā mea kanu a me ka nānā ʻana o CAD a me ka hōʻeha i ka nui o nā haʻawina epidemiological e hōʻike ana i ka hōʻemi o ka hopena o kēlā mau maʻi.
No ka laʻana, hiki iā ʻoe ke hoʻomaikaʻi maikaʻi loa i ka hoʻohaʻahaʻa ʻana i ka cholesterol koko inā ʻoe ʻai mau:
- ʻuala
- hua waina;
- Hoʻomaka
Ma ka noiʻi ʻana e Liu et al. 1 mai 39,876 wahine olakino lawelawe olakino, loiloi i ka hui ʻana ma waena o ka hua ʻai a me ka ʻai ʻana a me ka loaʻa ʻana o nā maʻi cardiovascular, ʻo ka maʻi coronary artery maʻi a me ka hahau ʻana, a loaʻa kahi pilina pololei. Ua hōʻike kēia haʻawina i nā hopena pōmaikaʻi o nā huaʻai a me nā mea kanu kūʻē kūʻē i ka CAD, ināʻo myocardial infarction (MI).
ʻO kekahi noiʻi e Joshipura et al. 2 ma waena o nā 42,148 kāne a me 84,251 wahine i hōʻike i ka liʻiliʻi o ka hoʻopau ʻana i nā hua a me nā mea kanu.
I kā lākou haʻawina, ʻo ka hoʻopau ʻana i nā lau lau o ke lau a me nā huaʻai momona C me nā hua ʻai a me nā mea kanu ʻai i ka hapanui e pale aku ai i ka hoʻomōhala ʻia ʻana o ka maʻi.
Nā hopena noiʻi
Ua hana nā ʻepekema ʻepekema i kahi loiloi o nā haʻawina ʻewalu e loiloi i ka pilina ma waena o ka ʻai ʻana i nā hua a me nā lau a me nā kūlana o ka hōʻeha.
Hōʻike lākou, i hoʻohālikelike ʻia me kahi pūʻulu o nā poʻe i hoʻopau i lalo o nā lawelawe he ʻekolu i kēlā me kēia lā o nā hua a me nā mea kanu, ua hōʻemi ʻia ka nui o ka palena o ka hōʻeha ʻana ma o 0.89 o ka hui me ʻekolu a ʻelima mau lawelawe i kēlā me kēia lā a me 0.74 i ka hui me nā mea ʻelima mau lawelawe ma ka lā. lā.
No laila, manaʻoʻiʻo ia o ka ʻai o nā hua a me nā lau i ke kū like ʻole i ka hopena o ka hoʻolālā ʻana i nā maʻi atherosclerotic e like me ka maʻi ʻōpio coronary a me ka ʻeha.
I ka hoʻohuiʻana i nā huaora antioxidant C a me E, nā wai melemele a me ka melemele i loaʻa nā nui o nā carotenoids, e like me beta-carotene, polyphenols a anthocyanin, e manaʻoʻiʻo nei e kōkua i ka pale ʻana i nā maʻi atherosclerotic.
No ka laʻana, ulaula a me nā ʻōhai ʻōmaʻomaʻo, kahi māla maikaʻi i loko o Iapana a me Kina, he hopena hoʻōla i ke kaʻina o ka hakahaka o ka atherosclerosis. He waiwai nui loa ia i ka polyphenols a ua loaʻa iā ia nā hana antioxidant ikaika e kūʻē i ka oxidation o nā lipoproteins low density.
Ua hana pū kekahi poʻe ʻepekema i kahi meta-kaohi ʻana o nā haʻawina cohort 11 e loiloi i ka pilina ma waena o ke kao carotenoid me nā huaora C a me E i ka meaʻai i loaʻa nā mea kanu a me nā huaʻai a me ka hopena o ka hoʻomohala ʻana i ka CAD. Ua hōʻike lākou i ka ʻai ʻana o nā carotenoids a me nā huaora C a me E i ka hoʻowahāwahā ʻia ʻana me CAD a hōʻike ʻia i ke ʻano o ka nui o CAD i mua o kēia mau mea i loko o ka meaʻai.
He nui nā ho'āʻo hoʻokolohua ʻole i nā lako antiioxidant e nānā i nā hopena o ka pale mua a me ka hōʻeuʻeu o ka CAD a me ka hōʻeha i hōʻike i nā hopena maikaʻi mai ka hoʻohana mau ʻana i nā huaʻai a me nā mea kanu.
Eia nō naʻe, ʻaʻole i hoʻoholo ʻia kahi hoʻokolohua, waiho ʻia ka pletebo, i ʻike ai ka mea maʻi me ka hopena kiʻekiʻe o ka hoʻomohala ʻana i nā hanana cardiovascular, loaʻa i ka vitamin E (800 mau ʻāpana kālā i kēlā me kēia lā) a i kahi plasebo, ʻaʻole i hōʻike i ka hopena pale o ka vitamin E i nā maʻi cardiovascular nui.
He aha nā mea ʻepekema i hōʻike ʻia?
Eia kekahi, hana nā ʻepekema i kahi meta-analike o nā 68 noiʻi me nā poʻe 232,606 e nānā i ka hopena o nā lako antioxidant ma ka make ma nā kumu āpau. Ua hōʻike lākou i nā huaora C a me E a me nā lako hoʻohui beta-carotene, lawelawe wale ʻia a i ʻole me ka hoʻohui pū ʻana me nā mea hoʻohui ʻē aʻe, ʻaʻohe hopena maikaʻi loa, a hoʻonui ʻia ka make ma ka hoʻohui o beta-carotene a me ka vitamina E.
ʻO ke kumu no ka hoʻonui ʻana i ka make me nā mea hoʻoulu antioxidant e mau ana i waho, akā ke loaʻa paha nā puke pilikino i nā maʻi hou mai ia mau mea hoʻohui.
E like me ka hōʻike a Levy, ua hoʻohui ʻia ka hoʻohui ʻia me nā huaora C a me E i ka nui o ka nui o ka ulu ʻana o ka stenosis coronary artery i loko o nā wahine homozygous, akā ʻaʻole i nā maʻi me ka haptoglobin allele, e hōʻike ana i ka pono o ka pili a i ʻole ka hōʻino o nā mea hoʻohui i ka huaʻai a CAD i hilinaʻi i ka ʻano o ka haptoglobin.
No laila, ua hoʻopuka ʻo ka Cardiological Association i kahi ʻōlelo ma 2006 e hōʻike ana i ka ʻai ʻana i nā hua a me nā mea kanu, ʻoiaʻiʻo hoʻi i nā lāʻau ʻōmaʻomaʻo a me ka melemele, akā ʻaʻole ia e ʻōlelo i ka hoʻohana ʻana i nā mea antioxidant e pale ai i nā maʻi atherosclerotic e like me CAD a me ka hahau.
ʻO nā hua hua, ʻo nā hua citrus nā nui o nā flavonoids, nā momona C antioxidant a me nā carotenoids. I ka ʻike o kēia mau ʻāpana, ua loaʻa ka nui ma ka ʻula a me ka grapefruits.
ʻO lākou ka nui o ka hesperidin a me ka naringin.
ʻO ka hoʻohana ʻana i ka pasta, a i ʻole, peʻa, kekona, hoʻopilikia i ka pono o ka maʻi o nā maʻi. A hiki iā ia ke hoʻonui nui i nā pae kolamu koko.
ʻO Milkshake a i ʻole keke keke e hoʻopilikia i ka pono o kahi kanaka. Ma keʻano holoʻokoʻa, pono kahi haʻalele o kekahi momona mai ka meaʻai.
ʻO nā noiʻi i hōʻike ʻia e Esmaillzadeh et al. 10, ma ka papa ʻaina o nā wahine waena waena i hōʻike ʻia nā kumuhana me ka pono maikaʻi o ka ʻai (e ʻai ana i nā huaʻai nui, mea kanu, ʻai a me ka iʻa a me ka ʻai ʻana i nā mea ʻai liʻiliʻi me nā haʻahaʻa momona saturated.
I ka manawa like, hāʻawi nui ka hoʻohana ʻana i ka hua i ka hoʻēmi ʻana i ka hopena.
He aha e hoʻomanaʻo ʻia i ka wā e hoʻoulu ai i kahi meaʻai?
Hōʻike pū ʻia kēia noiʻi hoʻi i ka kiʻekiʻe o ka ʻai o nā hua i ke kūleʻa maikaʻi me ka obesity a me ka triglycerides, a ke hoʻopili maikaʻi nei i ka pae kolene me nā lipoprotein kiʻekiʻe. Eia kekahi, ua hōʻike nā ʻepekema i ka hoʻemi ʻana o ka hōʻeha o ka hōʻeha ma o ka 20% i nā mea maʻi me nā kiʻekiʻe o ka hesperidin a me ka naringin. ʻO ka hoʻohana pono ʻana o nā huaʻai, me nā ʻōmaʻomaʻo ʻōmaʻomaʻo a me ka melemele, ua ʻike ʻia he mea pono no ke pale ʻana i nā maʻi atherosclerotic.
ʻOi aku ka maikaʻi ke hoʻopau i ka kofe i ka meaʻai. Ua hoʻololi ʻia ia i ke kīpī uliuli. Mai ke ʻano o nā papa inoa o ka moana, he mea pono nui, no ka mea, he nui ka nui o nā waʻa unsaturated amino. Ma ke ala, ʻōlelo ʻia kēia huahana no ka hoʻohana e pale i ka loaʻa ʻana o nā maʻi.
I kēlā me kēia lā, kahi kanaka e koho i kahiʻaiʻai haʻahaʻa me ka kolesterol kiʻekiʻe e hoʻomaka me ka ʻai ʻana i nā hua i ke kakahiaka. Hiki iāʻoe ke hoʻohui i nā huaʻai hou, salala a me nā kīʻaha ʻē aʻe mai nā huaʻai hou. Mai poina e pili ana i nā mea kanu. ʻO ka paʻakai, ka kō, a me ka waiʻona e hoʻopau loa i kāu papaʻai.
Makemake kekahi mau mea maʻi i ka meaʻai meaʻai māmā. Ke aʻo ʻole ʻia kēia ʻano, akā ma kekahi mau kūlana e hōʻike ana i nā hopena maikaʻi. Akā, ma mua o ke koho i kēia koho o ka meaʻai, ʻoi aku ka maikaʻi o ke kamaʻilio mua me kāu kauka.
ʻOi aku ka maikaʻi ke koho i nā meaʻai i haʻahaʻa ma ka momona. Eia kekahi, pono e loaʻa i ka nui helu nui o nā waikawa amino.
ʻOi aku ka maikaʻi ke koho pololei i kahi papaʻai me kāu kauka. Ma hope o nā mea āpau, ʻo nā mea nui o ke olakino o ka maʻi a me ka hiki ke hiki i kahi ʻano alakanui i kahi mea i manaʻo ʻia.
E koho pono i kekahi mau hoʻohui. Ua inu nui lākou ma hope o ka nīnau ʻana i kahi kauka.
Me ke keʻakeʻa pale ʻana, pono e poina e nā mea e pili ana i ka hoʻolako ʻana i ka hana kino ma ke kino ma ke ʻano o ka hoʻokani ʻana.
Pehea e ʻai ai me kahi maʻi o ka atherosclerosis i wehewehe ʻia i ke wikiō ma kēia ʻatikala.
