Pehea eʻanuʻu naʻokoko ole ai '? pane 'Oihana

Naʻokoko mea he maopopo waiwai a mea heʻano o ke kūkulu mea i loko o ke kino. About 80% ua hua mai ma ke kino iho, akā, i ka i koe 20% hanaiia me ka ai. Epekema conventionally puunaueia naʻokoko i ka "maikai" a me ka "hewa". He ka hope waihoia sequentially ma luna o nā paia o nā arteries like me ka plaque, iloko olaila no ka momoma, waxy waiwai. A laila,ʻo ia ka hoʻonāukiukiʻana i ka hanana o ka mea'ōnaehana mānowai koko mai, e like me nāʻano likeʻole o nā complications (arrhythmia, thrombosis, etc.). I keia la, Eia naʻe, i kēia pilikiaʻalo ma ka nui o na kamaaina o ka Honua. Ma keia 'atikala mākou, e kūkākūkā ana i ka ʻanuʻu naʻokoko ole ai'.

Weight lilo

Pehea eʻanuʻu naʻokoko ole ai '? Paha i ka loa ka hoʻokō iaoia - kaumaha me keia poho. Ka mea o ia kanaka me kekahi mau overweight oi momoma'aʻaʻa a me ke akepaʻa paka 'ana nā polokina ai-kapaia huʻi pae. Kā lākou loaʻa pākeu, ma ka huli, e loli ai i ka ulu ana o ke kino i loko o ka likeʻole ma o ka hoʻoʻino keʻano o ka hanaʻana. Ia mea ke kumu o ka ka ho'ēmiʻana i loko o ke kino kaumaha mea literally he mau kilograms hiki aku ai i ka mahuahua koke i loko o ka lehulehu o ka "pono" naʻokoko e lawe aku oe i ka liki ole plaque mai artery pā.

ʻai, ho'ēmi i kā naʻokoko i loko o ke koko

E like me ka poe akamai, naʻokoko komo i ke kino a me kekahi mau huahana nona errant loa. Eia naʻe, no ka mea, i kekahi mau hae o ka hokii. No laila, no ka mea, ola kanaka i ka lā lawa i ka ai ma kahi o 300 mg o ka naʻokoko-i loaʻa ka ai, a no ka poe i loko o ka ai-kapaia kamepiula pūʻulu - 200 mg. I mea e mau malama i ke kino o ka pae o ka "pono" haleʻia, a me ka paipai i ka hopena o ka "ino", e pono pinepine aiʻai i pihaʻi me monounsaturated bipi kūpaluʻia, puluniu, Omega momoma nāʻakika, a me ka pectin. Kēia iʻa kaʻaila, a me nā hua pisetakia, a me legumes a pau, a hiki i ka mau launahele kī a pau. Anao? Aou a kūikawā hua, naʻokoko-hakumakuma. E like me ka rula, e OAOOUIEeE he poni a me ka ulaula iki tint (no ka laʻana, i nā hua waina, pomeraite).

physical hoounauna

Pehea eʻanuʻu naʻokoko (ole ai ') keia manawa? Malihini me ka mea e kani io, akā, i ka sport mea e like me ka hana. E like me ka hoike, i ka aerobic hoounauna no elua mahina māhuahua i ka lehulehu o "maikaʻi" hale i nā puke ma kahi o 5%. Poe akamai i paipai aku e koho i mau kino i pololei maoli ka naau mämä (holo, me ka holoholo, 'auʻau'). Lawa, e komo no 30 minuke i kekahi mau lā o ka pule, a me ka ole oe e i e bother i ka ninau o ana i lalo, naʻokoko ole ai '.

Quitting e uwahi ana

E like me ka hoike, kanaka, ka poe i prone i keia palapala maʻa, mea 300 manawa hou aku paha, e hana eha iaʻi mai ka mea'ōnaehana mānowai koko maʻi. I Ina o ka ole ma ka wahi mua ua me ka nui loa hoemi pilikia o ka ulu akemāmā Ka maʻi 'aʻai, a me maoli me ka lehulehu o "maikaʻi" haleʻia ma ka hola 10%.