Toto maualuga ma meaʻai

O le faia o suiga i lau taumafataga o se auala faʻamaonia e fesoasoani ai e faʻatonutonu le toto maualuga. O nei suiga e mafai foi ona fesoasoani ia te oe e faʻaalu ai le pauna ma tuʻu ai i lalo lou avanoa e maua ai i le fatu ma faʻamaʻi.

E mafai e lau tausi soifua maloloina ona faʻasino oe i le fomaʻi o meaʻai e mafai ona fesoasoani ia te oe e fausia se fuafuaga lelei mo au taumafataga. Fesili atu pe o le a le faʻatulagaina o lou toto O lau sini o le a faʻavae i luga o ou tulaga lamatiaga ma isi faʻafitauli faʻafomaʻi.

FAʻAIUGA FUA

Ole meaʻai maualalo le masima e faʻatitia ai le toto maualuga (DASH) taumafa ua faʻamaonia e fesoasoani i le faʻaititia o le toto. O lona aʻafiaga i le toto maualuga o nisi taimi e vaaia i totonu o ni nai vaiaso.

O lenei taumafataga e tamaoaiga i mea taua ma alava. E aofia ai foʻi meaʻai e maualuga atu i le potassium, calcium, ma le magnesium ma e maualalo le sodium (masima) nai lo le taumafataga masani a Amerika.

O sini o le DASH taumafa o:

• Faʻatapulaʻa le sodium i le le sili atu i le 2,300 mg i le aso ('ai naʻo le 1,500 mg i le aso ose sini sili atu lea).
• Faʻaitiitia le gaʻo gaʻo i le sili atu i le 6% o kalori i aso uma ma le aofaʻi o gaʻo i le 27% o kalori i aso uma. O gaʻo susu e maualalo le gaʻo e foliga mai e aoga tele mo le faʻaititia o le toto.
• A filifilia ni gaʻoa, filifili suʻesuʻega e faʻatumuina le suauʻu, pei o le olive poʻo le canola oil.
• Filifili fatu atoa i luga o le paʻu sinasina poʻo oloa pasta.
• Filifili fualaʻau fou ma fualaʻau mata i aso uma. Tele o nei meaʻai e mauoa i potasiuma, alava, poʻo mea uma e lua.
• Taumafa nati, fatu, poʻo ni fualaʻau (pi poʻo pi) i aso uma.
• Filifili laʻititi aofaʻi o polotini (le sili atu ile 18% o le aofaʻi o kalori i aso uma). O iʻa, moa leai ni paʻu, ma soya o mea ia e sili ona lelei mo polotini.

O isi sini taua o meaʻai i aso uma ile meaʻai o le DASH e aofia ai le faʻatapulaʻaina o gaʻo i le 55% o kalori i aso uma ma meaʻai toto ile 150 mg. Taumafai ia maua a itiiti mai 30 kalama (g) o filo i aso uma.

Siaki ma lau sapalai ae e te leʻi faʻateleina le potasiuma i au meaʻai pe faʻaaoga le sui masima (e masani ona i ai le potassium). Tagata e i ai faʻafitauli fatugaʻo poʻo e inu ni vailaʻau tatau tatau ona faʻaeteete i le tele o le potassium latou te faʻaaogaina.

AIGA MALOLOINA O LE LOTO

Taumafa i meaʻai e masani ona laʻititi le gaʻo. E aofia ai fatu, fualaʻau 'aina, ma fualaʻau.

• Faitau igoa meaai. Totogi faapitoa i le tulaga o trans gaʻo ma gaʻo totoa.
• Aloʻese pe faʻatapulaʻaina meaʻai e maualuga le lololo gaʻo (sili atu ile 20% o le aofaʻi o gaʻo e manatu maualuga). O le 'ai tele tele gaʻo gaʻo o se tasi lea o mafuaʻaga tele e ono afaina ai le fatu. Meaʻai maualuga i lenei ituaiga gaʻo aofia ai: fuamoa fualaʻau, cheeses faigata, susu atoa, kulimi, aisa kulimi, pata, ma gaʻo gaʻo (ma tele vaega o aano o manufasi).
• Filifili ni meaʻai vaivai i le protein. E aofia ai le soy, iʻa, moa leai se paʻu, matua paee lava, ma gaʻo e leai se gaʻo poʻo le 1% gaʻo o susu.
• Vaʻai mo upu "hydrogenated" poʻo le "part hydrogenated" luga o igoa taumafa. AUA le 'ai meaʻai i mea nei. E maualuga tele i gaʻo lololo ma gaʻo lololo.
• Faʻatapulaʻa le tele o meaʻai falai ma gaosi meaʻai e te 'ai.
• Faʻatapulaʻa le aofai o mea 'tao tao tao kuka (pei o tonati, kuki, ma masi) oe' ai. E mafai ona iai ni gaʻo tele poʻo gaʻo lololo.
• Faalogo pe faʻafefea ona saunia meaʻai. O auala maloloina e kuka ai iʻa, moa, ma fasi aano o manufasi o le tunuina, tunuina, moaina, ma le taoina. Aloʻese mai le faʻaopopoina o laʻasaga poʻo sosi e maualuga gaʻo.

O isi fesoasoani e aofia ai:

• Taumafa i meaʻai e tele i le alava e mafai ona soluble. E aofia ai maoti, mago, vaʻai pi ma lentil, pi (pei o fatugaʻo, uliuli, ma fualaʻau pi), ni saniala, ma araisa enaena.
• Aʻo sau faʻatau ma kuka meaʻai e maloloina mo lou fatu. Aʻo le faitau o igoa o meaʻai e filifili ai meaʻai maloloina. Aloʻese mai faleʻaiga meaai vave, lea e faigata ona maua filifiliga maloloina.

Toto maualuga - taumafataga

• AUA meaai
• Meaʻai maualalo ole sodium

National Heart, Lung, ma le Blood Institute. FUAFUAGA fuafuaga 'ai. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Avanoa ia Me 8, 2019.

Rayner B, Charlton KE, Derman W. Nonpharmacologic puipuiga ma togafitiga o le toto maualuga. I le: Feehally J, Floege J, Tonelli M, Johnson RJ, eds. Faʻamatalaga auʻiliʻi. 6th ed. Filatelefia, PA: Elsevier; 2019: chap 35.

Victor RG, Libby P. Faʻaletonu totoga: pulega. I: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Braunwald's Heart Disease: O Se Tusitusiga o Faʻafomaʻi Cardiovascular. 11th lomiga. Filatelefia, PA: Elsevier; 2019: mata 47.

Whelton PK, Carey RM, Aronow WS, et al. 2017 ACC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA taiala mo le puipuia, mauaina, iloiloina, ma le puleaina o le toto maualuga i tagata matutua: o se lipoti a le American College of Cardiology / American Heart Association Task Force i luga o le Clinical Practice Guide. J Am Coll Cardiol. 2018; 71 (19): e127-e248. PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.